Stephanie Kay Nutrition

Real Food for Real Life

Butternut Squash and Chicken Curry

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This one-pot butternut squash and chicken curry brings together juicy chicken breast and tender butternut squash in a rich and creamy coconut curry sauce full of Indian-inspired flavors. Serve it with fluffy rice and naan bread for a cozy weeknight dinner.

Bowl of butternut squash and chicken curry with basmati rice with a spoon, fork, checkered beige and white tea towel, fresh cilantro and naan on the side.

If you like chicken curry, you’re going to love this fall-inspired version. Infused with warm spices like ginger, garlic, and curry powder, it delivers a perfect balance of savory and sweet flavors with just a hint of gentle heat.

Not only is it made in one pot and ready in 45 minutes, but leftovers of this chicken and butternut squash curry keep well in the fridge, and it allows the flavor to meld so it tastes even better the next day.

Large pot of butternut squash and chicken curry with a silver serving spoon and small bowl of fresh cilantro on the side.

Why You’ll Love It

  • Made in One Pot – This one-pot recipe keeps prep and cleanup to a minimum.
  • High in Protein – This butternut squash and chicken curry is loaded with 31 grams of protein per serving.
  • Keeps Well – It keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of chicken breasts, jar of chicken broth, bowl of tomato paste, bowl of curry power, bowl of cubed butternut squash, can of coconut milk, can of crushed tomatoes, garlic, ginger, and onion on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for chicken breasts, but you can use chicken thighs if preferred. See the notes section of the recipe card for details.
  • Butternut Squash – To add some complex carbohydrates and fiber. While the recipe calls for butternut squash, you can use any squash you like. Sweet potatoes would also work well.
  • Curry Powder – To make the curry sauce. You can use any style of curry powder you like.
  • Coconut Milk – To make the sauce. You can use light or full-fat coconut milk, or use heavy cream or half-and-half if preferred. See the notes section of the recipe card for details.
  • Coconut Oil – To add some healthy fats and flavor. Olive oil would also work well.
  • Tomatoes – To add some veggies and thicken the sauce. The recipe calls for crushed tomatoes, but diced tomatoes would also work well. See the notes section of the recipe card for details.
  • Onion – To flavor the curry. The recipe calls for a whole onion, but you can use onion powder if preferred. See the notes section of the recipe card for details.
  • Garlic – To flavor the curry. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Ginger – To flavor the curry. The recipe calls for ginger root, but you can use ground ginger if preferred. See the notes section of the recipe card for details.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth.

To Make it Dairy-Free: No adaptations are needed; this recipe is dairy-free.

Grid of 4 images with a pan of cooked cubed chicken; pan of sautéed onion, garlic, and ginger with curry powder on top; pan of sautéed onion, garlic, ginger, curry powder, broth, coconut milk, tomato paste, and crushed tomatoes; pan of creamy curry sauce with cubed butternut squash and cooked chicken on top.

Red’s Nutrition Tip

Butternut squash is a highly underrated ingredient. Not only is it a nutrient-dense vegetable, high in fiber and vitamin A, but it’s a great low-carb swap for potatoes or other complex carbohydrates.

Serving Suggestions

This butternut squash and chicken curry is a balanced meal with protein, carbohydrates, fiber, and fat. You can make it an even more well-balanced meal by serving it with rice, or adapt it to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken breasts.
  • To make it higher in carbohydrates, serve it with rice and/or naan.
  • To make it lower in fat, use light coconut milk.
  • To make it higher in fiber, add some canned chickpeas and/or serve it with brown rice.
  • To add more veggies, add some green peas or chopped kale.

Can you make this in a slow cooker?

Yes, you can make this recipe in a slow cooker. Simply add all of the ingredients to a slow cooker or crockpot, stir until well combined, then cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, stir again, and taste and adjust seasoning with salt and pepper as needed.

Close up of a bowl of chicken and butternut squash curry.

Storage + Reheating

To Refrigerate: Allow the curry to cool completely, transfer to an airtight container, and store in the refrigerator for up to 4 days.

To Freeze: Once cooled, any leftover chicken and chickpea curry can be stored in a freezer-safe container for up to 3 months.

To Reheat: Once thawed, place the curry in a pot on the stovetop on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Chicken Curry Recipes:

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Bowl of butternut squash and chicken curry with basmati rice with a spoon, fork, checkered beige and white tea towel, fresh cilantro and naan on the side.

Butternut Squash and Chicken Curry

Author: Stephanie Kay

Made in one pot and ready in 45 minutes, this butternut squash chicken curry is perfect for a weeknight dinner. Serve it with basmati rice and/or naan for a balanced meal.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 tablespoon coconut oil
  • 1 pound chicken breasts, boneless, skinless
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1-inch ginger root, peeled and minced
  • 2 tablespoons curry powder
  • 3/4 teaspoon salt, plus more to season
  • 1/8 teaspoon black pepper, plus more to season
  • 1/2 cup chicken broth
  • 1 (14-ounce) can coconut milk
  • 1 (14-ounce) can crushed tomatoes
  • 1 tablespoon tomato paste
  • 2 cups butternut squash, cut into 1/2 inch cubes

To Serve:

  • 1 1/2 cups white rice
  • Cilantro, finely chopped
  • Naan bread

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer and cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. Place the chicken breasts on a cutting board, dice into 1-inch cubes, and season generously with salt and black pepper.
  3. In a large skillet or pan on medium-high heat, warm the coconut oil, then add the cubed chicken and cook for 2-3 minutes per side until golden brown, working in batches if needed. Once cooked, remove the chicken from the pan, transfer it to a plate, and set it aside.
  4. In the same pan, add the diced onion and cook, stirring frequently, for 4-5 minutes until tender, then add minced garlic, minced ginger, curry powder, salt, and pepper, and cook for an additional minute until fragrant.
  5. Add the broth, coconut milk, diced tomatoes, and tomato paste to the pan and stir until combined, scraping up any tasty bits from the bottom. Then increase the heat and bring the sauce to a light boil.
  6. Reduce the heat to a simmer, then add the cubed butternut squash and cooked chicken, and cook for 10-15 minutes, stirring occasionally, until the squash is soft and easily pierced with a fork.
  7. Once cooked, turn off the heat, taste, and adjust seasoning with salt and pepper as needed.
  8. The curry can be served immediately with cooked rice and/or naan, and chopped cilantro on top. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for 1 pound of boneless, skinless chicken thighs in step #2.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip part a of step #4 and add it in part b.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #4.

To Use Ground Ginger: Swap the garlic cloves for 1 teaspoon of ground ginger in step #4.

To Use Heavy Cream: Swap the coconut milk for 1 1/2 cups of heavy cream in step #5.

To Use Diced Tomatoes: Swap the crushed tomatoes for 1 (14-ounce) can of diced tomatoes in step #5.

Nutrition

  • Serving Size: 1 serving
  • Calories: 425 calories
  • Sugar: 8 grams
  • Fat: 25 grams
  • Carbohydrates: 24 grams
  • Fiber: 5 grams
  • Protein: 31 grams

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Kale White Bean Minestrone

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This hearty kale and white bean minestrone is the perfect soup for a delicious and cozy weeknight dinner. It’s made in one pot and loaded with flavor, fiber, and plant-based protein.

Bowl of kale white bean minestrone soup with parmesan cheese on top and crusty bread on the side.

Turn a classic Italian minestrone into an extra-hearty soup with this white bean and kale minestrone soup recipe. It combines vegetables, tender beans, and perfectly cooked pasta in a rich, herb-infused tomato broth to make a soup that is rich in nutrients, fiber, and vegetarian protein.

You can enjoy it as is or top it with a sprinkle of cheese and a slice of warm, crusty bread for a deeply nourishing meal that effortlessly warms you from the inside out.

Large pot of white bean and kale minestrone soup.

Why You’ll Love It

  • Made in One Pot – This one-pot recipe keeps prep and cleanup to a minimum.
  • Vegetarian – This kale white bean minestrone is a vegetarian recipe everyone can enjoy.
  • High in Fiber – This soup is loaded with 6 grams of fiber per serving to make it satisfying and filling.
  • Keeps Well – Leftovers keep well in the fridge and freezer, making it a great meal prep idea.
Jug of vegetable broth, parmesan rind, bowl of spices, kale, onion, garlic, carrots, celery, bowl of ditalini pasta, bowl of diced tomatoes, and bowl of cannellini beans.

Ingredients + Substitutions

  • Pasta – To add some carbohydrates. I used ditalini pasta; however, you can use any small pasta shape you like, such as macaroni, conchigliette, or orzo.
  • White Beans – To add some plant-based protein. I used cannellini beans, but you can use any white beans you like: navy beans, great northern beans, and butter beans would all work well.
  • Vegetables – A mixture of onion, carrots, and celery to create the mirepoix and create a base of flavor for the soup.
  • Tomatoes – To add more veggies and thicken the soup.
  • Broth – To make the soup. The recipe calls for vegetables
  • Garlic – To flavor the soup. The recipe calls for garlic cloves, but garlic powder would also work well. See the notes section of the recipe card for details.
  • Herbs – A mixture of herbs to flavor the soup. The recipe calls for dried oregano and thyme, but you can use Italian seasoning or fresh herbs if preferred. See the notes section of the recipe card for details.
  • Kale – To add some leafy greens.
  • Lemon Juice – To brighten the flavor of the soup.
  • Olive Oil – To add some healthy fats and sauté the veggies.
  • Parmesan – To add flavor and a creamy texture to the soup. The recipe calls for a parmesan rind, as I think it provides the deepest flavor, but you can use grated parmesan cheese if needed. See the notes section of the recipe card for details.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free pasta and broth.

To Make it Dairy-Free: Omit the parmesan cheese.

Grid of 4 images of a pot with sautéed onion, carrots, and celery with garlic and Italian seasoning on top; pot of sautéed mirepoix with diced tomatoes; pot of tomato broth with pasta and a parmesan rind; pot of minestrone with raw kale on top.

Red’s Nutrition Tip

Kale is a good source of fiber, rich in vitamin A and vitamin C, and contains various antioxidants that support overall health.

Serving Suggestions

This white bean and kale minestrone is a balanced meal with vegetarian protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add some shredded chicken or tofu.
  • To make it lower in carbs, swap the pasta for cauliflower rice.
  • To make it higher in fiber, swap the pasta for additional canned beans.
  • To make it higher in fat, add an extra drizzle of olive oil.
Close up of a bowl of white bean kale minestrone soup.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the fridge for up to 4 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed.

More White Bean Soups:

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Bowl of kale white bean minestrone soup with parmesan cheese on top and crusty bread on the side.

Kale White Bean Minestrone

Author: Stephanie Kay

This one-pot kale and white bean minestrone recipe is the ultimate cozy fall meal. It’s rich, hearty, and healthy, and leftovers keep well in the fridge and freezer for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Soups & Stews
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 carrots, peeled and diced
  • 2 ribs celery, diced
  • 4 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon red pepper flakes (optional)
  • 1/2 teaspoon salt
  • 5 cups vegetable broth
  • 1 (28-ounce) can diced tomatoes
  • 1 parmesan rind
  • 1 (14-ounce) can cannellini beans, drained and rinsed
  • 1 cup small pasta, such as ditalini, macaroni, conchigliette, or orzo
  • 2 cups roughly chopped kale
  • 1/2 lemon, juiced
  • Freshly grated parmesan cheese, to serve

Instructions

  1. In a large pot or Dutch oven, warm the olive oil over medium-high heat, then add the diced onion, carrots, and celery and sauté, stirring occasionally, for 8 minutes or until tender.
  2. Add the minced garlic, oregano, thyme, red pepper flakes, and salt; stir to coat the vegetables, and cook for an additional minute until fragrant.
  3. Add the chicken broth, scrape up any tasty bits from the bottom of the pot, then add the diced tomatoes and parmesan rind, and stir until well combined.
  4. Bring the mixture to a boil, add the beans and pasta, then reduce to a simmer and cook for 10 minutes or as per package directions until the pasta is cooked al dente.
  5. Once the pasta is cooked, reduce heat to low, add the lemon juice and chopped kale, stir until well combined, and cook for a final 1-2 minutes until the kale has wilted and is bright green. Then remove the parmesan rind, and taste the soup and adjust the seasoning with salt and pepper as needed.
  6. The soup can be served immediately with freshly grated Parmesan cheese on top. Any leftovers can be cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Italian Seasoning: Swap the dried oregano and thyme for 1 teaspoon of Italian seasoning in step #2.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #2.

To Use Chicken Broth: Swap the vegetable broth for 4 cups of chicken broth in step #3.

To Use Rice: Swap the pasta for 3/4 cup of white rice in step #4 and increase the cooking time to 15 minutes.

Nutrition

  • Serving Size: 1 serving
  • Calories: 248 calories
  • Sugar: 9 grams
  • Fat: 6 grams
  • Carbohydrates: 42 grams
  • Fiber: 6 grams
  • Protein: 9 grams

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Whole Eggs vs. Egg Whites: Which is Healthier?

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The debate as to whether eggs or eggs white are healthier is longstanding, with some experts advising to discard the yolk to save on calories, and others defending it as a nutrient-dense powerhouse. Here is a comparison of the nutritional value of whole eggs vs. egg whites, so you can make the best choice for your health and goals.

Six raw eggs on a light yellow background.

Table of contents

What’s the difference between whole eggs and egg whites?

Whole eggs consist of both the yolk and the white, whereas egg whites refer only to the white portion. Although both come from the same package, they have completely different nutritional profiles and culinary purposes.

The whole egg contains the yolk, which is the nutrient hub of the egg. It is designed by nature to supply life-giving nutrients and houses all of the essential fatty acids, fat-soluble vitamins, and antioxidants.

The white, also known as the albumen, is the clear liquid layer around the yolk and is made up of roughly 90% water and 10% pure protein. Its primary biological function is to cushion the yolk and ward off harmful bacteria (1).

Infographic of the nutrition of whole eggs vs. egg whites.

Whole Eggs vs. Egg Whites: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of 100 grams of whole eggs vs. egg whites (2, 3, 4, 5).

Nutrition per 100 gramsWhole EggsEgg Whites
Calories143 calories52 calories
Protein12.4 grams10.7 grams
Fat10.0 grams0.1 grams
Carbohydrates1.0 grams0.7 grams
Fiber0.0 grams0.0 grams
Sugar0.2 grams0.7 grams

Calories

Egg whites contain fewer calories than whole eggs. A 100-gram serving of whole eggs contains 143 calories, while a 100-gram serving of egg whites contains 52 calories.

The calorie difference is largely due to the egg yolks in whole eggs, which are a rich source of fat, the most calorie-dense macronutrient.

Protein

Whole eggs contain more protein than egg whites. A 100-gram serving of whole eggs contains 12.4 grams of protein, while a 100-gram serving of egg whites contains 10.7 grams of protein.

Both whole eggs and egg whites are complete proteins containing all essential amino acids. However, egg whites are almost pure protein, accounting for roughly 60% of the egg’s total protein content (4).

Fat

Whole eggs contain more fat than egg whites. A 100-gram serving of whole eggs contains 9.96 grams of fat, while a 100-gram serving of egg whites contains 0.08 grams of fat.

Almost all the fat in an egg is in the yolk, which consists of roughly two-thirds unsaturated fat and one-third saturated fat.

Carbohydrates

Whole eggs contain more carbohydrates than egg whites; however, neither is a significant source. A 100-gram serving of whole eggs contains 0.96 grams of carbohydrate, while a 100-gram serving of egg whites contains 0.73 grams of carbohydrate.

Fiber

Neither whole eggs nor egg whites contain fiber.

Sugar

Egg whites contain slightly more sugar than whole eggs; however, neither is a significant source. A 100-gram serving of whole eggs contains 0.2 grams of sugar, while a 100-gram serving of egg whites contains 0.71 grams of sugar.

It’s also important to note that the sugar in eggs and egg whites is natural sugar, not added sugar.

Vitamins & Minerals

Here is a nutrition comparison of the micronutrient content of 100 grams of whole eggs vs. egg whites (2, 3, 4, 5).

Nutrition per 100 gramsWhole EggsEgg Whites
Vitamin A180 mcg0 mcg
Vitamin D98.4 IU0 IU
Vitamin E1.05 mg0 mg
Vitamin K0.3 mcg0 mcg
Vitamin B121.02 mcg0.09 mcg
Folate71 mcg4 mcg
Choline335 mg1.1 mg
Calcium 48 mg7 mg
Iron1.67 mg0.07 mg
Magnesium11.4 mg11 mg
Potassium132 mg163 mg
Selenium31.1 mcg20 mcg
Zinc1.24 mg0.03 mg

Whole eggs contain more vitamins and minerals than egg whites. Egg yolks are the most micronutrient-dense part of the egg, containing nearly all of the vitamin D, vitamin A, vitamin B12 and other B vitamins, choline, iron, and antioxidants lutein and zeaxanthin (6).

Other Factors to Consider

Here are some other factors to consider in the egg whites vs. whole eggs debate.

Dietary Goals

While both whole eggs and egg whites fit into a healthy, balanced diet, an individual’s dietary and/or health goals can influence the choice.

For instance, individuals aiming for weight loss or a high-protein diet may prefer egg whites, as they are one of the best high-protein, low-calorie foods, while healthy adults looking to support overall wellness might find whole eggs a better fit.

Muscle Gain

Some research has shown that whole eggs trigger greater muscle protein synthesis – the process your body uses to build and repair lean muscle mass – than egg whites alone (7).

Cholesterol

Given that whole eggs contain almost all of the egg’s fat, they also contain all of the cholesterol. A serving of 2 large eggs contains 414 mg of cholesterol, while 2 egg whites contain 0 mg of cholesterol.

Although cholesterol has been demonized over the years, modern nutrition research has shown that dietary cholesterol does not significantly raise blood cholesterol levels or directly contribute to heart disease for most healthy adults (8, 9). For this reason, current health guidelines no longer set a specific, rigid daily numerical limit for dietary cholesterol intake.

That said, certain individuals and health conditions can benefit from limiting egg consumption, so it’s best to work with a health professional or registered dietitian to determine the best approach.

Allergies

Although rare, some individuals are highly allergic to eggs, with egg whites containing the vast majority of the egg’s reactive proteins. However, because it is impossible to completely separate the yolk from the white without cross-contamination, individuals with an egg allergy must avoid eggs entirely.

Experts also advise against consuming raw or undercooked eggs due to the risk of foodborne illnesses, such as salmonella (10).

Convenience

Using liquid egg whites, which are sold in cartons at most major grocery stores, can help save time and reduce cleanup compared to cracking or separating shells from whole eggs.

FAQS

What’s the healthiest part of an egg?

The egg yolk is the most nutrient-dense part of an egg, containing almost all of the vitamins, minerals, and antioxidants.

Why do bodybuilders eat egg whites instead of whole eggs?

Bodybuilders often opt for egg white over whole eggs because they contain fewer calories per gram of protein. For this reason, they are a great way to increase protein intake while minimizing fat and calorie intake during a “cutting” phase.

How many egg whites are equivalent to a whole egg?

The whites from 2 whole eggs, or 1/4 cup liquid egg whites, equate to one whole egg.

So, which is healthier?

Whole eggs contain more high-quality protein, healthy fats, vitamins, minerals, and antioxidants than egg whites, making them a healthier choice overall.

That said, both egg whites and whole eggs are healthy foods and can be included in a healthy diet. Egg white may be more practical for supporting a calorie deficit; however, since egg whites lack fat-soluble vitamins, they must be obtained from other foods to meet dietary needs.

The Bottom Line

Ultimately, choosing between whole eggs and egg whites depends entirely on your personal health and fitness goals. While whole eggs contain more protein and essential nutrients, egg whites are lower in fat and calories. Fortunately, they can easily coexist in a balanced diet depending on whether you prioritize maximum micronutrient intake or strict calorie control.

Chicken and Broccoli Pasta

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Ready in 30 minutes, this chicken and broccoli pasta is perfect for a quick, easy, and healthy weeknight dinner. Plus, leftovers keep well in the fridge, so you can enjoy them as a work lunch the next day.

Bowl of chicken and broccoli pasta on a green tea towel with a silver fork and a small bowl of parmesan cheese and chopped parsley on the side.

Looking for a quick, healthy, and family-friendly dinner? This chicken and broccoli pasta recipe is the ultimate weeknight savior, bringing together tender chicken breasts, crisp broccoli florets, and your favorite pasta shape in a creamy, yet healthy, sauce that is absolutely delicious.

Not to mention, it offers a massive protein boost from the lean chicken to keep you full, and plenty of vitamins, fiber, and antioxidants from the broccoli. It is a complete, satisfying meal on the table in under 30 minutes, making it the perfect solution for busy evenings when you need comfort food fast.

Close up of a white bowl of chicken broccoli pasta with freshly grated parmesan cheese on top.

Why You’ll Love It

  • Quick and Easy – This chicken broccoli pasta comes together in under 30 minutes.
  • High in Protein – This combination of chicken, pasta, and parmesan cheese gives this pasta 32 grams of protein per serving.
  • Full of Veggies – The addition of broccoli gives the pasta a good boost of fiber.
Bowl of pasta, jar of cream, bowl of parmesan, plate of chicken breasts, bowl of broccoli florets, garlic cloves, and a bowl of spices on a white background.

Ingredients + Substitutions

  • Pasta – To make the pasta and add some complex carbohydrates. The recipe calls for a short-cut pasta, as I think it works best, but you can truly use any pasta shape you like. You can also swap the regular pasta for whole wheat pasta if preferred. See the notes section of the recipe card for details.
  • Chicken – To add some protein. The recipe calls for chicken breasts, but chicken thighs will also work well. See the notes section of the recipe card for details.
  • Broccoli – To add some veggies and fiber. The recipe calls for fresh broccoli, but you can use frozen broccoli if needed. See the notes section of the recipe card for details.
  • Garlic – To add flavor. The recipe calls for garlic cloves, but garlic powder will also work. See the notes section of the recipe card for details.
  • Italian Seasoning – To add some flavor. Dried oregano would also work well.
  • Chicken Broth – To make the sauce.
  • Heavy Cream – To make the sauce. The recipe calls for heavy cream, but table cream and half-and-half would also work well. See the notes section of the recipe card for details.
  • Parmesan – To add an extra boost of protein and make the creamy sauce.
  • Cornstarch – To thicken the sauce, although optional.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free pasta and broth.

To Make it Dairy-Free: This recipe cannot be made dairy-free.

Grid of 4 images with a pot of seasoned cooked chicken breasts; pot of cream sauce; pot of cooked pasted and cooked broccoli; and a pot with cooked pasta, cooked broccoli, cooked chicken, and cream sauce on top.

Red’s Nutrition Tip

Using a lean protein source in this chicken and broccoli pasta ensures it provides high-quality protein to support muscle building and maintenance. It’s also great for weight management, pairing low-calorie, high-protein foods with nutrient-dense broccoli to deliver a fiber-rich meal that keeps you full, satisfied, and energized.

Serving Suggestions

This recipe is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an extra 1/2 pound of chicken breasts.
  • To make it lower in fat, swap the heavy cream for half-and-half or swap it completely for a pesto sauce.
  • To make it higher in fiber, use whole wheat pasta and add some more broccoli.
Large pot of chicken and broccoli pasta on a white background.

Storage + Reheating

To Refrigerate: Allow the pasta to cool completely, transfer it to an airtight container, and store it in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the pasta to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, place the pasta in a pan over medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.

More Pasta Recipes:

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Bowl of chicken and broccoli pasta on a green tea towel with a silver fork and a small bowl of parmesan cheese and chopped parsley on the side.

Chicken and Broccoli Pasta

Author: Stephanie Kay

This 30-minute chicken and broccoli pasta is high in protein, full of veggies, and easy to make. It’s perfect for a quick weeknight dinner, and leftovers keep well in the fridge for days.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 pound short-cut pasta, such as fusilli, penne, or rotini
  • 2 tablespoons olive oil
  • 1 pound chicken breasts, boneless, skinless, cut into 1-inch pieces
  • 2 cloves garlic, minced
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon red pepper flakes (optional)
  • 1/2 teaspoon salt
  • 4 cups broccoli florets
  • 1 cup vegetable broth
  • 1/2 cup heavy cream
  • 1/2 cup grated parmesan cheese
  • 1 tablespoon cornstarch (optional)
  • Salt and pepper, to season

Instructions

  1. Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package instructions. While the pasta is cooking, scoop out ½ cup of the cooking water and set it aside. With 3 minutes remaining on the pasta, add the broccoli florets to the pot to allow them to blanch while the pasta finishes cooking.
  2. In a large skillet or pan, heat olive oil over medium heat, then add the sliced chicken breast and cook for 4-6 minutes, turning once, until mostly cooked through.
  3. Add the minced garlic, Italian seasoning, red pepper flakes, and salt, and stir to coat the chicken, then cook for an additional 1-2 minutes until fully cooked through. Transfer the chicken to a plate and set aside.
  4. Turn the heat to low, then pour in the chicken broth into the pan and, using a wooden spoon or spatula, scrape up any tasty bits from the bottom of the pan.
  5. Add the heavy cream and grated parmesan cheese to the pan, whisk until well combined, and continue heating and stirring for 2-3 minutes until slightly thickened. (Optional: If the sauce is too thin, mix the cornstarch with one tablespoon of water in a small bowl. Pour the slurry into the pan and whisk until completely combined with the cream. Continue whisking until thickened.)
  6. Once the pasta and broccoli are cooked, drain the water, then return them to the pot, add the cooked chicken, and pour in the sauce from the pan.
  7. Give everything a good stir until well combined, adding splashes of the pasta water if needed. Taste and adjust seasoning with salt and pepper as needed.
  8. Any leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for 1 pound of boneless, skinless chicken thighs in step #2.

To Use Frozen Broccoli: Swap the fresh broccoli for 3 cups of frozen broccoli florets in step #1, but cook the frozen broccoli for 5-6 minutes until tender.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #3.

To Use Table Cream or Half-and-Half: Swap the heavy cream for 1/2 cup of table cream or half-and-half in step #5.

Nutrition

  • Serving Size: 1 serving
  • Calories: 503 calories
  • Sugar: 4 grams
  • Fat: 14 grams
  • Carbohydrates: 63 grams
  • Fiber: 4 grams
  • Protein: 32 grams

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Roasted Pumpkin Soup

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This creamy roasted pumpkin soup recipe is full of warming spices and pumpkin flavor. Serve it with a drizzle of heavy cream or coconut milk and a side of crusty bread for a delicious fall meal.

Bowl of roasted pumpkin soup with cream, pumpkin seeds, and parsley on top on a plate with a spoon with a checkered tea towel on the side with crusty bread, a bowl of salt, and a jar of cream on the side.

As the weather cools down, there is nothing more comforting than a velvety bowl of pumpkin soup. While traditional stovetop methods are quick, taking the extra step to oven-roast the pumpkin caramelizes its natural sugars, unlocking a deeply layered, sweet, and smoky flavor profile that you simply can’t get from a can.

Whether you are hosting a festive fall gathering or just looking for a cozy, nourishing weeknight meal, this easy pumpkin soup recipe delivers an elegant twist on a classic comfort food.

Large pot creamy pumpkin soup with heavy cream drizzled on top on a white background.

Why You’ll Love It

  • Easy to Make – This 10-ingredient homemade pumpkin soup is very simple to prepare.
  • Creamy – The combination of roasted pumpkin and heavy cream creates a rich and creamy soup.
  • Keeps Well – It keeps well in the fridge and freezer, making it a great meal prep idea.
Jug of vegetable broth, heavy cream, spices, onion, garlic, and a sugar pumpkin on a white background.

Ingredients + Substitutions

  • Pumpkin – To make the soup. The recipe calls for sugar pumpkins, as they yield sweeter and denser flesh than carving pumpkins, but you can use any edible pumpkin you like. You can also use canned pumpkin, butternut squash, kabocha squash, or sweet potato if preferred. See the notes section of the recipe card for details.
  • Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
  • Spices – A mixture of cinnamon, ginger, and nutmeg to flavor the soup with some warm spices and enhance the pumpkin flavor.
  • Broth – To make the soup. The recipe calls for chicken broth, but vegetable broth would also work.
  • Heavy Cream – To make the soup extra creamy, although optional.
  • Olive Oil – To add some healthy fats, roast the pumpkin, and sauté the onion.
  • Salt + Pepper – To season.
A raw pumpkin cut into quarters on a baking sheet with parchment paper.
A roasted pumpkin cut into quarters on a baking sheet with parchment paper.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth.

To Make it Dairy-Free: Swap the heavy cream for full-fat coconut milk.

Grid of 4 images with a pot of sautéed onion in spices; a pot with sautéed onion, spices, and roasted pumpkin; a pot with sautéed onion, spices, roasted pumpkin, and broth; a pot with pumpkin soup.

Red’s Nutrition Tip

Roasting pumpkin enhances its natural sugars, texture, and flavor, boosts antioxidant levels, and the addition of healthy fats makes the nutrients easier for your body to absorb. Pumpkin is a good source of fiber, vitamin A, and vitamin C.

Serving Suggestions

This creamy pumpkin soup recipe is a good source of carbohydrates and fat. To make it a balanced meal, you can serve it with a source of protein and fiber, or adapt it to suit your personal calorie or macro needs. For example:

  • To make it lower in fat, swap the heavy whipping cream for table cream or half-and-half.
  • To make it higher in fiber, serve it with a side of whole-wheat bread and/or top the soup with some pumpkin seeds.
  • To make it higher in protein, swap the heavy cream for cottage cheese and/or blend in some silken tofu.
A close up of a bowl of creamy pumpkin soup with a drizzle of heavy cream, pumpkin seeds, and chopped parsley on top.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.

To Freeze: Once cooled, leftover soup can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Reheat the pumpkin soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

More Pumpkin Recipes:

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Bowl of roasted pumpkin soup with cream, pumpkin seeds, and parsley on top on a plate with a spoon with a checkered tea towel on the side with crusty bread, a bowl of salt, and a jar of cream on the side.

Roasted Pumpkin Soup

Author: Stephanie Kay

This creamy pumpkin soup is easy to make and perfect for a heart-warming fall or winter meal. Serve it with crusty bread for a tasty lunch or a light dinner.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 1 hour 15 minutes
  • Total Time: 1 hour 30 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Roasted
Print Recipe

Ingredients

  • 4–pound sugar pumpkin
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt, plus more for sprinkling
  • 1 pinch black pepper
  • 4 cups chicken broth
  • 1/4 cup heavy cream (optional)
  • Pumpkin seeds, to serve

Instructions

  1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.
  2. On a cutting board, using a sharp knife, cut the pumpkin into quarters and then, using a spoon, scoop out the seeds until only the pumpkin flesh remains.
  3. Place the pumpkin on the baking sheet lined with parchment paper and drizzle with olive oil and sprinkle with salt. Then flip the pumpkin so its cut side is down on the baking sheet, and pierce the skin a few times with a fork or knife.
  4. Transfer the baking sheet to the oven to roast for 40-60 minutes, until the pumpkin can easily be pierced with a fork. Once cooked, remove the baking sheet from the oven, allow it to cool for 10 minutes, and then use a spoon to scoop out the flesh into a bowl. Discard the skin.
  5. In a large Dutch oven or pot over medium heat, warm the olive oil, then add the diced onion and cook, stirring occasionally, for 5-6 minutes until the onion is tender and slightly translucent.
  6. Add the minced garlic, cinnamon, ginger, nutmeg, salt, and pepper; stir to combine with the onions, and cook for an additional minute until fragrant.
  7. Add the cooked pumpkin flesh to the pot, stir to combine with the onion mixture, then pour in the broth. Bring the mixture to a boil, then reduce to a simmer, and allow to cook for 10 minutes.
  8. Once cooked, turn off the heat and, using an immersion blender, blender, or food processor, purée the soup until smooth. Then add the heavy cream, stir to combine, taste, and adjust seasoning with additional salt and pepper as needed.
  9. The pumpkin soup can be served immediately, or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Canned Pumpkin Purée: Swap the pumpkin for 2 (14-ounce) cans of pumpkin purée. Skip steps #1-4 and add it in step #6. Do NOT use canned pumpkin pie filling.

To Use Butternut Squash: Swap the pumpkin for a 4-pound butternut squash in step #2.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #5 and add it in step #6 instead.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #6.

To Use Coconut Milk: Swap the heavy cream for 1/2 cup of canned coconut milk in step #8.

Nutrition

  • Serving Size: 1 serving
  • Calories: 235 calories
  • Sugar: 15 grams
  • Fat: 11 grams
  • Carbohydrates: 35 grams
  • Fiber: 3 grams
  • Protein: 7 grams

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Slow Cooker Turkey Chili

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This slow cooker turkey chili recipe is the ultimate healthy comfort food. Loaded with lean protein and fiber, it’s equally delicious and nutritious, and the best part is, it’s super easy to make!

Two bowls of slow cooker turkey chili with sour cream, shredded cheese, fresh cilantro, and sliced green onion on top with tortilla chips on the side.

I don’t know about you, but I love chili. I love it so much, I’ve shared several chili recipes on my blog, and will certainly share many more. The reason I like it so much is that it creates a well-balanced meal without much effort, and it keeps well in the fridge and freezer, so you can cook once and enjoy healthy meals for days to come.

Not only is this crockpot turkey chili a healthy, high-protein meal, but it’s made in a slow cooker to keep prep and cleanup to a minimum. Just add the ingredients to a crockpot, give it a good stir, let it simmer all day, and come back to a delicious home-cooked meal.

A large slow cooker of turkey chili on a white background.

Why You’ll Love It

  • Easy to Make – This turkey chili slow cooker recipe is quick to prepare and minimizes cleanup.
  • Feeds a Crowd – This recipe makes 8 servings, so it’s perfect for a party or gathering.
  • Keeps Well – Leftovers keep well in the fridge and freezer, making it a great meal prep idea.
Ground turkey on a white plate, bowl of spices, bowl of tomato paste, bowl of kidney beans, bowl of black beans, bowl of diced tomatoes, bowl of crushed tomatoes, garlic cloves, onion, and red bell pepper on a white background.

Ingredients + Substitutions

  • Ground Turkey – To make the turkey chili and add some protein. I used lean ground turkey, but you can use any style of ground chicken if preferred. See the notes section of the recipe card for details.
  • Beans – To add some carbohydrates and fiber. The recipe calls for a mixture of kidney beans and black beans, but you can use any canned beans you like. Pinto beans would work particularly well.
  • Bell Pepper -To add some veggies and micronutrients. I used a red bell pepper, but you can use any color you like.
  • Tomatoes – To make the chili sauce. The recipe calls for a mixture of crushed tomatoes, diced tomatoes, and tomato paste, but you can use one or the other if preferred. While you can use any canned tomatoes, fire-roasted tomatoes will add the most flavor. See the notes section of the recipe card for details.
  • Onion and Garlic – To flavor the chili. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Spices – A mixture of chili powder, paprika, cumin, and oregano to flavor the chili. If you want to add a little more heat, add some red pepper flakes or cayenne pepper.
  • Salt – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth or water instead.

To Make it Dairy-Free: No adaptations are needed; this recipe is dairy-free.

Grid of 4 images of a slow cooker with cooked ground turkey; a slow cooker with cooked ground turkey, tomatoes, broth, onion, bell pepper, garlic, and spices; a slow cooker with uncooked turkey chili mixture; and a slow cooker with cooked turkey chili.

Red’s Nutrition Tip

Swapping ground beef for lean ground turkey is an easy way to support weight loss goals by utilizing a high-protein, low-calorie food. This simple substitution cuts down on fat and calories without sacrificing portion size, helping you maintain a calorie deficit while staying full longer.

Serving Suggestions

This slow cooker chili with turkey is a balanced meal with protein, carbohydrates, fiber, and fats. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, serve the turkey chili with a dollop of Greek yogurt on top.
  • To make it higher in carbs, serve it with cooked rice and/or crusty bread.
  • To make it higher in fiber, add extra beans and/or diced sweet potato.
  • To make it higher in fat, serve it with a dollop of sour cream and/or shredded cheese on top.
  • To add flavor, top the chili with fresh cilantro, sliced green onions, and serve it with a side of tortilla chips.
Close up of a bowl of crockpot turkey chili with a silver spoon on a beige and white striped tea towel with sour cream, cilantro, cheddar cheese, and green onions on top.

Can you make this recipe in an Instant Pot?

Yes, you can make this turkey chili in an Instant Pot. Turn an Instant Pot to “Sauté” mode, then select More. Warm the olive oil, then add the ground turkey and cook, breaking it up with a wooden spoon or spatula, until browned. Add the chopped onion and cook for 3 more minutes or until softened. Add the chili powder, paprika, cumin, oregano, salt, bell pepper, garlic, crushed tomatoes, diced tomatoes, tomato paste, chicken broth, and beans to the pot. Turn the setting to “Chili/Beans” or “Manual High Pressure” mode, cover the pot with a lid, and cook for 20 minutes. Once cooked, release the pressure manually or allow it to release naturally.

Storage + Reheating

To Refrigerate: Allow the chili to cool completely, transfer it to an airtight container, and store it in the fridge for up to 4 days.

To Freeze: Transfer the cooled turkey chili to an airtight container and freeze for up to 3 months.

To Reheat: Once thawed, reheat the chili in a pot on the stovetop over medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Chili Recipes:

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Two bowls of slow cooker turkey chili with sour cream, shredded cheese, fresh cilantro, and sliced green onion on top with tortilla chips on the side.

Slow Cooker Turkey Chili

Author: Stephanie Kay

This slow cooker turkey chili is easy to make, high in protein, and full of fiber. Serve it with a dollop of sour cream and fresh cilantro for a tasty, crowd-pleasing dinner.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 20 minutes
  • Yield: 8 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds ground turkey
  • 1 tablespoon chili powder
  • 1 tablespoon smoked paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons dried oregano
  • 2 teaspoons salt
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • 4 cloves garlic, minced
  • 1 (14-ounce) can crushed tomatoes
  • 1 (14-ounce) can diced tomatoes
  • 1/4 cup tomato paste
  • 2 cups chicken broth
  • 1 (14-ounce) can red kidney beans, strained and rinsed
  • 1 (14-ounce) can black beans, strained and rinsed

Instructions

  1. In a large pan or cast-iron skillet, warm the olive oil over medium-high heat, then add the ground turkey and cook, breaking it up with a wooden spoon or spatula, for 5-7 minutes, until cooked through. Note: If the slow cooker has a removable stovetop-safe pot, you can place it directly on the stovetop, cook the turkey directly in the removable pot, and then return it to the slow cooker base.
  2. Transfer the cooked ground turkey to a slow cooker, then add the chili powder, paprika, cumin, oregano, and salt, and stir until the turkey mixture is well coated in the spices.
  3. Add the diced onion, diced bell pepper, minced garlic, crushed tomatoes, diced tomatoes, tomato paste, chicken broth, and strained kidney beans and black beans to the slow cooker.
  4. Stir all of the ingredients until well combined, then cover the slow cooker with a lid and cook for 3-4 hours on high or 6-8 hours on low. Once cooked, give it another good stir, and season with additional salt and pepper to taste.
  5. The turkey chili can be served immediately with your favorite chili toppings, stored in an airtight container in the fridge for up to 4 days, or in the freezer for up to 3 months

Notes

To Use Ground Chicken: Swap the ground turkey for 2 pounds of ground chicken in step #1.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder in step #2.

To Use Garlic Powder: Swap the onion for 1 teaspoon of garlic powder in step #2.

To Only Use Crushed Tomatoes: Swap the diced tomatoes for an additional 14-ounce can of crushed tomatoes in step #3.

To Only Use Diced Tomatoes: Swap the crushed tomatoes for an additional 14-ounce can of diced tomatoes in step #3.

Nutrition

  • Serving Size: 1 serving
  • Calories: 340 calories
  • Sugar: 7 grams
  • Fat: 14 grams
  • Carbohydrates: 27 grams
  • Fiber: 9 grams
  • Protein: 31 grams

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Tuscan Chicken Meatballs with Gnocchi

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This one-pan Tuscan chicken meatballs with gnocchi is the ultimate healthy comfort food. It’s heartwarming, high in protein, and a flavorful meal the whole family can enjoy.

Bowl of Tuscan chicken meatballs with gnocchi on a green tea towel with a silver fork with a small bowls of sun-dried tomatoes and salt and pepper on the side.

If you love gnocchi as much as I do, you know nothing beats that pillowy, melt-in-your-mouth texture that perfectly absorbs any flavor, and these Tuscan chicken meatballs make the ultimate topping.

Nestled in a creamy, sun-dried tomato and spinach sauce, they offer a refreshing break from traditional marinara while packing a serious protein punch. It is the ultimate comfort food combination: rich, satisfying, and secretly nutrient-dense.

Pan of chicken meatballs and gnocchi in a Tuscan sauce.

Why You’ll Love Them

  • Made in One Pan – While the gnocchi needs to cook separately, the Tuscan chicken meatballs are made in one pan to minimize cleanup.
  • High in Protein – The combination of ground chicken, parmesan cheese, and pasta ensures each serving is loaded with 35 grams of protein.
  • Versatile – You can swap the gnocchi for any pasta shape you like.
Plate of ground chicken, jug of chicken broth, jar of heavy cream, with bowls of sun-dried tomatoes, parmesan cheese, Italian seasoning, fresh spinach, breadcrumbs, and gnocchi with an garlic cloves, an egg, onion, and bowl of fresh parsley on a white background.

Ingredients + Substitutions

  • Ground Chicken – To make the meatballs and add some protein. The recipe calls for ground chicken, but ground turkey would work just as well.
  • Gnocchi – To add some carbohydrates. Shelf-stable gnocchi is easily found in the pasta aisle of most grocery stores. The recipe also works well with a small pasta shape or leftover pasta. See the notes section of the recipe card for details.
  • Heavy Cream -To make the sauce. The recipe calls for heavy cream, as I think it provides the best flavor and texture, but table cream or half-and-half would also work well. See the notes section of the recipe card for details.
  • Parmesan Cheese – To add flavor and protein to the chicken meatballs and sauce.
  • Sun-Dried Tomatoes – To make the Tuscan sauce. You can use dry-packed or oil-packed sun-dried tomatoes.
  • Spinach – To add some leafy greens.
  • Breadcrumbs – To add some moisture to the meatballs.
  • Egg – To help bind the meatballs.
  • Parsley – To add some greens and freshness to the meatballs. The recipe calls for fresh parsley, but you can use dried parsley if needed. See the notes section of the recipe card for details.
  • Onion and Garlic – To flavor the meatballs and sauce. The sauce calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Italian Seasoning -To flavor the sauce, dried thyme would also work well. See the notes section of the recipe card for details.
  • Broth – To make the sauce. The recipe calls for chicken broth, but vegetable broth would also work well.
  • Salt and Pepper – To season.
Glass bowl of ground chicken, breadcrumbs, parmesan cheese, parsley, salt, pepper, and an egg on a white background.
Glass bowl of chicken meatball mixture on a white background.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free breadcrumbs and gluten-free gnocchi.

To Make it Dairy-Free: This recipe cannot be made dairy-free.

Grid of 4 images with a pan with raw chicken meatballs; a pan with cooked chicken meatballs; a pan with sautéed onion, garlic, sun-dried tomatoes, and Italian seasoning; and a pan with sautéed onion, garlic, sun-dried tomatoes, Italian seasoning, chicken broth, heavy cream, and parmesan cheese.

Red’s Nutrition Tip

Ground chicken is one of the best high-protein, low-calorie foods, making it a great way to increase the protein content of the dish without making it too high in calories. While ground chicken does contain some saturated fat, it’s much higher in monounsaturated fat and polyunsaturated fat.

Grid of 4 images with a pan with Tuscan sauce with fresh spinach on top; a pan with Tuscan sauce with chicken meatballs; a pan with Tuscan sauce with chicken meatballs and gnocchi; and a pan of Tuscan chicken meatballs with gnocchi.

Serving Suggestions

These Tuscan chicken meatballs and gnocchi are a balanced meal with protein, carbohydrates, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them lower in fat, swap the heavy cream for table cream or half-and-half.
  • To make it higher in carbohydrates, serve them with a side of crusty bread.
  • To make it higher in fiber, add extra spinach and/or some broccoli.

Can you make them in a slow cooker?

Yes, prepare the meatball ingredients as per the instructions, then roll them into balls. Add all of the sauce ingredients to a slow cooker (except the spinach), stir to combine, then add the raw meatballs. Turn on the slow cooker and cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, turn the slow cooker on high, add the chopped spinach and gnocchi, stir to combine, and cook for an additional 15-30 minutes until the spinach has wilted and the gnocchi is cooked.

Close up of a bowl of Tuscan chicken meatballs with Gnocchi with freshly grated parmesan cheese on top.

Storage + Reheating

To Refrigerate: Allow the meatballs and gnocchi to cool completely, transfer them to an airtight container, and store them in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the Tuscan chicken meatballs and gnocchi to an airtight container and store them in the freezer for up to 3 months.

To Reheat: Allow the meatballs and gnocchi to thaw completely before reheating. To reheat on the stovetop, place the meatballs and gnocchi in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and they are warmed through. To reheat in the microwave, place the meatballs and gnocchi in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and warmed through.

More Ground Chicken Recipes:

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Bowl of Tuscan chicken meatballs with gnocchi on a green tea towel with a silver fork with a small bowls of sun-dried tomatoes and salt and pepper on the side.

Tuscan Chicken Meatballs with Gnocchi

Author: Stephanie Kay

These Tuscan chicken meatballs with gnocchi are the ultimate healthy comfort-food dinner. Plus, leftovers keep well in the fridge and freezer, so you can make a double or triple batch and enjoy for nights to come.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

Meatballs:

  • 1 pound ground chicken
  • 1 egg
  • 1/2 cup breadcrumbs
  • 1/4 cup freshly grated parmesan cheese
  • 1/4 cup fresh parsley, finely chopped
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper

Tuscan Sauce:

  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 3 cloves garlic, mined
  • 1 teaspoon Italian seasoning
  • 1/2 cup sun-dried tomatoes, packed, roughly chopped
  • 1 cup chicken broth
  • 1/2 cup heavy cream
  • 1/2 cup freshly grated Parmesan cheese
  • 1 cup spinach, roughly chopped

To Serve:

  • 1 pound gnocchi

Instructions

  1. In a large bowl, add the ground chicken, egg, breadcrumbs, parmesan, parsley, garlic powder, salt, and pepper. Mix by hand until well combined.
  2. Using your hands, roll the ground chicken mixture into 2-tablespoon portions, about the size of a golf ball. Shape them one at a time and set each meatball aside on a plate.
  3. In a large pan or skillet on medium heat, warm 1 tablespoon of olive oil, then add the meatballs and cook for 8-10 minutes, flipping the meatballs halfway through, until fully cooked or they have reached an internal temperature of 165°F. Once the meatballs are cooked, transfer them to a clean plate.
  4. Fill a large pot with water and a pinch of salt, and bring to a boil.
  5. In the same pan used to cook the meatballs, on medium heat, add the remaining tablespoon of olive oil, then add the diced onion and cook for 4-5 minutes until tender. Add the garlic, Italian seasoning, and sun-dried tomatoes to the pan and cook for an additional minute.
  6. Add the gnocchi to the pot of boiling water and cook for 2-3 minutes or as per package directions. Once cooked, drain the water or scoop the gnocchi out with a slotted spoon. Set aside.
  7. In the pan with the onion mixture, reduce the heat to low-medium, add the chicken broth, and use a wooden spoon or spatula to scrape up any tasty bits from the bottom of the pan. Then add the heavy cream and stir until well combined.
  8. Turn off the heat, then add the parmesan cheese and chopped spinach; stir to combine until the sauce thickens.
  9. Return the chicken meatballs to the pan, along with the cooked gnocchi, and gently stir to combine with the sauce.
  10. The meatballs and gnocchi can be served immediately with freshly grated parmesan cheese on top, or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for 3 months.

Notes

To Use Ground Turkey: Swap the ground chicken for 1 pound of ground turkey in step #1.

To Use Dried Parsley: Swap the fresh parsley for 1 tablespoon of dried parsley in step #1.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip the first part of step #5.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder in step #5.

To Use Dried Thyme: Swap the Italian seasoning for 1 teaspoon of dried thyme in step #5.

To Use Table Cream or Half-and-Half: Swap the heavy cream for table cream or half-and-half in step #7.

To Use Small Pasta: Swap the gnocchi for 1 pound of small pasta (orzo, ditalini, conchiglie, or orecchiette) in step #6.

Nutrition

  • Serving Size: 1 serving
  • Calories: 667 calories
  • Sugar: 6 grams
  • Fat: 32 grams
  • Carbohydrates: 63 grams
  • Fiber: 2 grams
  • Protein: 35 grams

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Overnight Oats: 5 Ways

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Learn how to make overnight oats with this base overnight oats recipe. It’s made with 5 ingredients and can be easily adapted to create any flavor you like.

Five jars of different flavors of overnight oats on a white background.

Overnight oats are a cold, no-cook breakfast made by soaking rolled oats in liquid (typically milk and yogurt) in the fridge overnight. As the oats soak overnight, they absorb the liquid and thicken to create a cold oatmeal with a thick, creamy, and pudding-like texture.

That said, not all overnight oats are created equal. Without the correct ratio, they can turn into a liquid mess or a clumpy disaster. The key to good overnight oats is balancing the right type of oats with a good ratio of liquid and a good thickener.

Fortunately, this easy overnight oats recipe does exactly that and creates (what I think are) the best overnight oats possible. And once you’ve got the base recipe down, you can mix-and-match your favorite toppings to customize your breakfast just the way you like.

Jar of overnight oats with a wood lid on a white background.

Why You’ll Love Them

  • Quick and Easy – You can prep these healthy overnight oats in less than 10 minutes.
  • Well-Balanced – They are a well-balanced meal with protein, carbohydrates, fiber, and healthy fats.
  • High in Protein – The combination of milk and yogurt ensures the oats have 25 grams of protein per serving.
  • Keep Well – They keep well in the fridge for days, so you can meal prep overnight oats, making them perfect for busy mornings.
Bowl of Greek yogurt, bowl of chia seeds, bowl of rolled oats, bowl of honey, and jar of milk on a white background.

Ingredients + Substitutions

  • Oats – To make the overnight oats and add some complex carbohydrates. You can use old-fashioned rolled oats or quick oats. Do not use instant oats (i.e., pre-cooked oats) or steel-cut oats; they will not absorb as much liquid or provide as good a texture.
  • Milk – To add some liquid and add some protein. I used 2% milk; however, you can use any percentage you like or use a non-dairy milk if preferred.
  • Yogurt – To create a creamy texture and add some more protein. The recipe calls for plain Greek yogurt, but you can use any type of yogurt you like.
  • Chia Seeds – To thicken the overnight oatmeal and add some healthy fats and fiber. The recipe calls for whole chia seeds, but you can use ground chia seeds if preferred.
  • Honey – To add a hint of sweetness, although optional. Maple syrup and brown sugar would also work well.
  • Toppings – You can flavor the overnight oats with your favorite toppings.
Grid of 4 images with a jar of rolled oats; jar of rolled oats with chia seeds and honey being drizzled on top; jar of rolled oats, chia seeds, honey, and Greek yogurt; and a jar of of rolled oats, chia seeds, honey, and Greek yogurt with milk being poured in.

Dietary Adaptions

To Make Them Gluten-Free: Use certified gluten-free oats.

To Make Them Dairy-Free: Swap the milk for unsweetened almond milk, coconut milk, soy milk, or oat milk, and the Greek yogurt for coconut yogurt.

Jar of banana bread overnight oats on a white background with a spoon, rolled oats, and sliced banana and pecans on the side.

Red’s Nutrition Tip

Overnight oats are high in soluble fiber, particularly beta-glucan, which has been shown to support heart health and lower cholesterol levels.

Jar of apple pie overnight oats on a white background with a spoon, rolled oats, and apple slices on the side.

Serving Suggestions

This base overnight oats recipe is a balanced meal with protein, carbohydrates, fiber, and fats. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add a scoop of protein powder.
  • To make them higher in fiber, add chia seeds, extra fresh fruit, or frozen berries.
  • To make them higher in fat, add a drizzle of nut butter or pumpkin seeds on top.
  • To add more flavor, use flavored milks, such as chocolate milk or unsweetened vanilla almond milk, and flavored yogurt, such as vanilla Greek yogurt.
  • To add texture, top them with crunchy granola, nuts, seeds, dried fruit, or granola.
Jar of peanut butter and jelly overnight oats on a white background with a spoon, rolled oats, and fresh raspberries on the side.

Topping Ideas

In addition to the flavor variations below, here are some topping ideas for overnight oats:

  • Fresh Fruit: Chopped strawberries, blueberries, sliced banana, diced pears, etc.
  • Dried Fruit: Raisins, dates, dried cranberries, etc.
  • Nuts: Chopped peanuts, pecans, almonds, hazelnuts, etc.
  • Seeds: Sunflower seeds, flax seeds, hemp hearts, etc.
  • Nut Butter: Peanut butter, almond butter, pecan butter, Nutella, etc.
  • Chocolate: Cocoa powder, mini chocolate chips, etc.
Jar of blueberry almond overnight oats on a white background with a spoon, rolled oats, and fresh blueberries on the side.

Storage

Refrigerate overnight oats in an airtight container for up to 5 days. They cannot be frozen.

Jar of chocolate coconut overnight oats on a white background with a spoon, rolled oats, and shredded coconut on the side.

More Overnight Oats Recipes:

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Five jars of different flavors of overnight oats on a white background.

Overnight Oats: 5 Ways

Author: Stephanie Kay

This basic overnight oats recipe is easy to make and creates a thick and creamy texture every time. Use the base recipe, try one of the flavor variations, or add your favorite toppings to make your own.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 jar 1x
  • Category: Breakfast
  • Method: No Cook
Print Recipe

Ingredients

Base Recipe:

  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/2 cup milk
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon honey or maple syrup (optional)

Variations:

Banana Bread:

  • 1 banana, peeled and mashed
  • 2 tablespoons chopped pecans
  • 1/4 teaspoon cinnamon

Apple Pie:

  • 1 apple, diced
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon vanilla extract

Peanut Butter and Jelly:

  • 2 tablespoons peanut butter
  • 1/2 cup frozen raspberries

Blueberry Almond:

  • 1/2 cup blueberries
  • 1 tablespoon almond butter
  • 1/8 teaspoon almond extract

Chocolate Coconut:

  • 2 tablespoons cocoa powder
  • 2 tablespoons shredded coconut
  • 1 tablespoon chocolate chips

Instructions

  1. In a mason jar or small container with a lid, add rolled oats, chia seeds, milk, Greek yogurt, and honey, and give everything a good stir until well combined.
  2. To make the banana bread version, add the mashed banana, chopped pecans, and cinnamon, and stir again until well combined.
  3. To make the apple pie version, add the diced apple, cinnamon, and vanilla extract, 1 apple, and stir again until well combined.
  4. To make the peanut butter and jelly version, add the peanut butter and frozen raspberries, and stir again until well combined.
  5. To make the blueberry almond version, add the blueberries, almond extract, and almond butter, and stir again until well combined.
  6. To make the chocolate coconut version, add the cocoa powder, shredded coconut, and chocolate chips, and stir again until well combined.
  7. Once mixed, cover the jar or container with a lid and then place it in the fridge overnight (or at least 4 hours) for up to 5 days.
  8. In the morning, top with additional toppings, if desired, and enjoy!

Notes

To Use Quick Cooking Oats: Swap the rolled oats for 1/2 cup quick-cooking oats in step #1.

To Use Non-Dairy Milk: Swap the milk for 1/2 cup of almond milk, coconut milk, soy milk, or oat milk in step #1.

To Use Maple Syrup: Swap the honey for 1 tablespoon of maple syrup in step #1.

Nutrition

  • Serving Size: 1 jar
  • Calories: 509 calories
  • Sugar: 29 grams
  • Fat: 14 grams
  • Carbohydrates: 66 grams
  • Fiber: 9 grams
  • Protein: 25 grams

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Meal Prep Breakfast Bowls

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Filled with roasted potatoes, scrambled potatoes, breakfast sausages, and veggies, these meal prep breakfast bowls are perfect for busy mornings. They’re easy to make and keep well in the fridge, so you can enjoy protein-packed breakfasts all week long.

Four healthy meal prep breakfast bowls in glass containers on a white background.

Whether you’re trying to get to work, get the kids to school, or both, mornings can get busy, and there is nothing worse than skipping breakfast or grabbing a subpar meal from the drive-through while you get a coffee. Fortunately, these meal prep breakfast bowls are a great solution.

Though they require some prep time, these high-protein breakfast bowls are well worth the effort. They deliver the perfect balance of convenience and fuel, keeping you full and energized until lunch.

Close up of a meal prep container with breakfast potatoes, scrambled eggs, turkey sausage, and bell peppers.

Why You’ll Love Them

  • Well Balanced – These meal prep breakfast bowls are loaded with protein, carbohydrates, and fat, making them a well-balanced meal perfect for macro goals.
  • High in Protein – The combination of eggs and turkey sausage ensures each bowl has 29 grams of protein.
  • Keep Well – These breakfast bowls keep well in the fridge and freezer, making them a great meal prep idea.
Bowl of eggs, bowl of onion powder, garlic powder, and salt, plate of turkey sausages, bell peppers, and potatoes on a white background.

Ingredients + Substitutions

  • Eggs – To add some protein and make the scrambled eggs. The recipe calls for whole eggs, but you can use eggs white if preferred. See the notes section of the recipe card for details.
  • Sausages – To add some more protein. The recipe calls for turkey sausage, but you can use pork sausages, Italian sausages, breakfast sausage, or even ground turkey or ground beef if preferred. See the notes section of the recipe card for details.
  • Potatoes – To add some carbohydrates. The recipe calls for white potatoes, but sweet potatoes would also work well and add a bit more fiber.
  • Bell Peppers – To add some veggies and color. I used red, yellow, and green bell peppers, but you can use any color you like. Red onion and cherry tomatoes would also work well.
  • Onion Powder – To flavor the potatoes.
  • Garlic Powder – To flavor the potatoes.
  • Olive Oil + Butter – To add some healthy fats.
  • Salt + Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free turkey sausages.

To Make them Dairy-Free: Swap the butter for olive oil.

Large sheet pan with parchment paper and roasted breakfast potatoes.

Red’s Nutrition Tip

While these breakfast bowls already contain a good amount of fiber, at 7 grams of fiber per serving, you can further increase the fiber content by swapping the white potatoes for sweet potatoes.

Serving Suggestions

These meal prep breakfast bowls are a balanced meal with protien, carbohydrates, fiber, and fat. You can enjoy them as is or adapt them to suit your personal calorie or macro needs. For example

  • To make them higher in protein, add additional sausages to the recipe and/or top the bowls with a dollop of Greek yogurt.
  • To make them low carb, swap the white potatoes for extra veggies.
  • To make them higher in fat, add cheese to the scrambled eggs.
  • To make them lower in fat, swap the olive oil and butter for cooking spray.
  • To add more fiber, swap the white potatoes for sweet potatoes and/or add some black beans.
  • To add more flavor, add some taco seasoning to the vegetables and/or serve the bowls with a little salsa or pico de gallo.
Line up of three high-protein breakfast meal prep bowls.

Storage + Reheating

To Refrigerate: Once cooled, store the bowls in airtight meal prep containers in the fridge for up to 4 days.

To Freeze: Once cooled, store the bowls in freezer-safe containers for up to 3 months.

To Reheat: These meal prep breakfast bowls can be reheated in the microwave for 2-3 minutes. If frozen, allow the bowls to thaw overnight before reheating.

More Meal Prep Breakfast Recipes:

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Four healthy meal prep breakfast bowls in glass containers on a white background.

Meal Prep Breakfast Bowls

Author: Stephanie Kay

These protein-packed meal prep breakfast bowls are perfect for busy schedules. They keep well in the fridge and freezer and reheat in minutes, perfect for a quick breakfast.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls 1x
  • Category: Breakfast
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 4 potatoes, cut into 1-inch cubes
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1 pinch black pepper
  • 2 tablespoons butter
  • 8 eggs
  • 2 turkey sausages
  • 2 bell peppers, seeded and diced

To Serve (Optional):

  • Fresh parsley, finely chopped
  • Shredded cheese
  • Salsa
  • Hot Sauce

Instructions

  1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.
  2. Place the cubed potatoes on the baking sheet, drizzle with olive oil, and sprinkle with garlic powder, onion powder, salt, and pepper, and, using tongs or your hand, toss until the potatoes are well coated.
  3. Transfer the baking sheet to the oven to bake for 20-25 minutes or until the potatoes are crispy and golden brown and can easily be pierced with a fork.
  4. In a large skillet or pan, on medium-high heat, warm the olive oil, then add the turkey sausages and cook for 2-3 minutes per side, for a total of 8-12 minutes, or until cooked through to an internal temperature of 165°F. Once cooked, remove them from the pan and allow to cool on a cutting board, and then, using a sharp knife, slice them into 1/2-inch rounds.
  5. Using the same pan, reduce the temperature to medium heat, then add the cubed bell peppers and cook, stirring occasionally, for 3-5 minutes until tender. Once cooked, transfer to a plate and set aside.
  6. In a large bowl, crack the eggs, then whisk them vigorously until the whites and yolks are completely mixed, and the eggs are a bit frothy.
  7. Using the same pan, reduce the temperature to low heat, then add the butter and allow it to melt. Once the butter has melted, pour the whisked eggs into the pan and, using a spatula, fold and stir the eggs every few seconds, scraping along the bottom and sides of the pan, until the eggs are scrambled and cooked to your liking. Once cooked, transfer them to a plate and set aside.
  8. Once all of the components are cooked, prepare the meal prep bowls. Divide the roasted potatoes, sausages, bell peppers, and scrambled eggs evenly across 4 airtight containers, and top each bowl with a sprinkle of chopped parsley.
  9. The bowls can be served immediately, with toppings of your choice, or stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

Notes

To Use Egg Whites: Swap every 1 egg for 1/4 cup of liquid egg whites in step #6.

To Use Pork Sausages: Swap the turkey sausages for 2 pork sausages in step #4 and cook to an internal temperature of 145°F.

To Use Breakfast Sausage: Swap the turkey for 1/2 pound of breakfast sausage in step #4.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 520 calories
  • Sugar: 5 grams
  • Fat: 28 grams
  • Carbohydrates: 39 grams
  • Fiber: 7 grams
  • Protein: 29 grams

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9 Tips for Tracking Macros

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Whether your goal is weight loss, muscle gain, or athletic performance, here are some simple tips for tracking macros so you can ensure you’re hitting your macro ratios with ease.

Overhead image of a woman holding an iPhone while scanning a tub of yogurt with raspberries, peanut butter, a banana, and oatmeal on a kitchen counter.

Table of contents

Tracking (or counting) macros (short for macronutrients) is a dietary strategy where you track the exact number of grams of carbohydrates, proteins, and fats you consume each day, rather than simply counting calories.

Macronutrients are the foundational building blocks of your diet, providing both essential health benefits and the energy your body needs to thrive. They make up the caloric content of the food you eat. Carbohydrates and proteins provide 4 calories per gram, while fats contain 9 calories per gram.

According to the Food and Nutrition Board of the Institutes of Medicine (IOM), the recommended macronutrient intake for healthy adults based on your total daily energy expenditure (TDEE) ranges as follows (1):

  • Carbohydrate: 45–65% of total daily calories
  • Fat: 20–35% of total daily calories
  • Protein: 10–35% of total daily calories

The optimal macronutrient ratio will vary by individual based on their specific health goals, daily activity level, individual metabolism, and personal preference. For instance, a goal of weight loss or fat loss often favors higher protein intake (25–35%) to preserve muscle mass, while muscle gain or athletic performance may require higher carbohydrate intake (40–50%) to fuel intense training.

Regardless of goal, effectively tracking macros requires a personalized target calculation, a reliable measurement tool, and a simple way to log your food.

Infographic of tips for tracking macros.

Easy Tips for Counting Macros

Here are some simple tips for counting macros.

1. Know your macro foods.

The better you understand macronutrients and their food sources, the easier tracking macros will be. Having a clear vision of what foods contain protein, carbohydrates, and fat, and in what combinations and ratios, can help to ensure you hit your macro targets with ease. For example:

  • Need protein? Opt for chicken breast, pork tenderloin, canned tuna, or egg whites.
  • Need carbs? Opt for white rice, potatoes, bread, or fruit.
  • Need fat? Opt for olive oil, butter, coconut milk, or mayonnaise.
  • Need carbs and protein? Opt for non-fat yogurt, beans, lentils, or peas.
  • Need carbs and fat? Opt for chia seeds, dried coconut, sweet potato fries, or buttered popcorn.
  • Need fat and protein? Opt for red meat, hummus, cheese, peanut butter, or bacon.

Understanding food macros bridges the gap between numbers on a screen and the food on your plate. The ultimate goal isn’t to weigh your food forever; rather, it’s a tool to learn the nutritional profile of what you eat, helping you build lasting food literacy

2. Use a reliable tracking app.

A reliable tracking app can streamline the process of logging meals and enhance accuracy in macro counting. Apps that source or verify nutrition data via authoritative bodies like the USDA, rather than relying solely on unverified user-generated entries, and barcode scanners for nutritional labels can reduce tracking errors and help save time.

Moreover, nutritional databases typically list the nutritional values of raw foods unless specified otherwise, so it’s important to be mindful of whether you are tracking in raw or cooked weights.

Some of the best and most reliable macro apps include MacrosFirst, MyFitnessPal, and MyMacros+. Other apps, such as Carbon and MacroFactor, offer algorithms that intuitively adjust your calorie and macro targets weekly based on progress rather than keeping static targets, which can lead to weight loss plateaus.

3. Plan your meals ahead of time.

Instead of waiting until the end of the day to log your meals – and find out what you’re missing – log your food in the morning or the night before. Pre-logging your meals doesn’t just help you hit your macros and avoid a stressful game of ‘Macro Tetris’ at night. It completely shifts your mindset, moving you away from reacting to what you eat and toward actively planning your nutrition.

4. Use a kitchen scale.

Accurate macro tracking requires weighing food precisely, and the more reliable your macros are, the quicker you will progress towards your goals. Using a digital food scale is the best way to track macros, as it provides far greater accuracy compared to volume measurements (i.e., cups, tablespoons, handfuls, etc.).

Measuring in grams on a kitchen scale also makes it easier to match packaged foods and tracking databases, as serving sizes are listed in grams. The tare (zero) function also lets you place a single bowl on the scale, zero it out, add an ingredient, and re-zero for the next item, avoiding a pile of dirty measuring cups.

5. Save your meals.

If you regularly eat the same breakfast, lunch, or dinner, save the meal in your tracking app so you can easily re-add it the next day. Eating repetitive meals is incredibly common when tracking macros, and can help to increase adherence, so saving meals allows you to log an entire recipe with a single tap rather than adding 5 to 10 individual ingredients every single day.

6. Start with protein.

Of all the macro targets, protein is the most commonly missed, and by a wide margin. By building a balanced meal around a source of protein, you can help to ensure you’re hitting your protein intake and avoid playing catch-up at the end of the day.

Focusing on protein, along with high-volume foods, is particularly helpful if you are trying to eat fewer calories to support a calorie deficit, as it can help to improve satiety and control hunger cues.

7. Don’t forget oils and fats.

Be sure to track oils and high-fat condiments (even healthy fats!), as they can significantly affect daily totals of fat intake. While a little drizzle of olive oil in a pan, a dollop of sour cream on potato, or a knob of butter on veggies may not seem like a big deal, dietary fats are the most calorie-dense foods, so it’s important to track every bite you consume.

8. Leave room for treats.

When tracking macros, it’s important that you leave room for your favorite foods. A good nutrition plan allows for flexible dieting, and leaving room for discretionary calories is essential to long-term diet success and sustainability.

So, whether your goal is to lose weight, gain muscle, or improve body composition, be sure to save 10-20% of your weekly calorie intake for your favorite latte, baked good, dessert, and/or glass of wine on a night out with friends.

9. Aim for accuracy, not precision.

When tracking macros, consistency matters more than daily perfection. Instead of stressing over exact numbers, aim for a close range of your daily macro targets: ±5 grams for protein and carbs, and ±2 to 3 grams for fats.

Allowing for flexibility in meeting macro targets can reduce tracking stress and support long-term consistency by accommodating real-life unpredictability. Remember, consistency is the foundation of the nutrition pyramid of priorities.

Bonus Tip – Don’t forget your micros!

When tracking macros, it’s important to not forget about micronutrients (vitamins and minerals). While macronutrients provide energy and building blocks, micronutrients run the chemical reactions that keep your organs, immune system, and brain working.

By focusing on whole foods over processed foods, and consuming a wide variety of colorful high-fiber foods, you can help to ensure you’re reaching your body composition and performance goals, while supporting your overall health and well-being.

The Bottom Line

Tracking macronutrients (proteins, carbohydrates, and fats) helps you target specific body composition and performance goals rather than just managing calorie quantity. By using a reliable app and kitchen scale, pre-logging meals, focusing on protein, allowing room for treats, and aiming for consistency, not perfection, you can better reach your goals.

Orange Chicken Stir Fry

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Satisfy your takeout cravings with a healthy orange chicken stir-fry recipe. It delivers all of the sweet and tangy flavors of a classic orange chicken, with extra veggies and without deep-frying or excess sugar.

Bowl of healthy orange chicken stir fry on a bed of white rice with sesame seeds, sliced green onion, and orange slices on the side with a blue and white stripped tea towel and a fork.

If you’ve never had orange chicken, it’s an American-Chinese dish of bite-sized pieces of fried chicken in a sweet, orange-flavored chili-sauce glaze. It’s said to have gained popularity as a signature menu item for the Panda Express fast-food chain and is typically served over a bed of rice, garnished with green onions or sesame seeds.

For this recipe, I wanted to create a healthier take on classic orange chicken that offers just as much, if not more, orange flavor with juicy chicken, but with better macros. So, this healthy orange chicken stir-fry is my upgraded take on the popular dish.

Close up of a bowl of orange chicken stir fry with white rice and sesame seeds and sliced green onions on top.

Why You’ll Love It

  • Ready in 30 Minutes – It’s quick and easy to make, perfect for busy weeknight dinners.
  • High in Protein – This healthy orange chicken is loaded with 33 grams of protein per serving.
  • Made in One Pan – This one-pan recipe keeps cleanup to a minimum.
Plate of chicken breasts, bowl of cornstarch, jars or soy sauce and rice vinegar, garlic, ginger, glass of orange juice, orange, bowl of honey, bell peppers, green beans, and bowl of white rice on a white background.

Ingredients + Substitutions

  • Chicken -To add some protein and make the orange chicken. The recipe calls for boneless, skinless chicken breasts, but chicken thighs would also work well. See the notes section of the recipe card for details.
  • Orange Juice – To make the orange stir-fry sauce. You can use freshly squeezed orange juice or store-bought.
  • Orange Zest – To enhance the orange flavor.
  • Sesame Oil – To cook the chicken and add some flavor and healthy fats. Avocado oil and olive oil would also work well.
  • Honey – To add a hit of sweetness. You can use brown sugar if preffered.
  • Rice Vinegar – To balance the acidity in the sauce.
  • Soy Sauce – To add some saltiness to the sauce. You can use regular or low-sodium soy sauce.
  • Red Pepper Flakes – To add a bit of heat, although optional. Sriracha would also work well. See the notes section of the recipe card for details.
  • Cornstarch – To thicken the orange sauce.
  • Garlic + Ginger – To flavor the sauce. The recipe calls for fresh garlic and ginger, but you can use garlic powder and ground ginger if preferred. See the notes section of the recipe card for details.
  • Veggies – To add some color, fiber, and micronutrients. The recipe calls for red bell peppers and green beans, but snap peas, snow peas, carrots, and/or broccoli would also work well. You can also use frozen stir-fry vegetables if needed. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. The recipe calls for white rice, but you can use brown rice if preferred. See the notes section of the recipe card for details.
Pan with stir fried chicken and vegetables.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free soy sauce, tamari, or coconut aminos.

To Make it Dairy-Free: No adaptations are needed; this recipe is dairy-free.

Pan with orange chicken stir fry.

Red’s Nutrition Tip

This recipe is naturally gluten-free except for the soy sauce. To make it safe for anyone with celiac disease or a gluten intolerance, simply swap standard soy sauce for a gluten-free alternative, tamari, or coconut aminos.

Serving Suggestions

When served with rice, this orange chicken stir-fry is a balanced meal with protien, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken to the recipe.
  • To make it higher in fiber, add some broccoli and/or swap the white rice for brown rice.
  • To make it low carb, swap the white rice for cauliflower rice.
  • To add extra flavor, add a spoonful of orange marmalade to the sauce.
Orange chicken stir fry in a bowl.

Storage + Reheating

To Refrigerate: Allow the orange chicken beef stir-fry and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the stir-fry and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat rice and chicken stir-fry in the microwave for 2-3 minutes or until warm.

More Stir Fry Recipes:

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Bowl of healthy orange chicken stir fry on a bed of white rice with sesame seeds, sliced green onion, and orange slices on the side with a blue and white stripped tea towel and a fork.

Orange Chicken Stir Fry

Author: Stephanie Kay

Ready in 30 minutes, this healthy orange stir-fry is perfect for busy weeknight dinner. It’s also full of color, flavor, protein, and fiber, and leftovers keep well in the fridge and freezer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • Orange Sauce:
  • 1 cup orange juice
  • 2 tablespoons orange zest (about 1 orange)
  • 2 cloves garlic, minced or grated
  • 1-inch ginger root, minced or grated
  • 1 tablespoon honey
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 1 pinch red pepper flakes

Stir-Fry:

  • 1 tablespoon sesame oil
  • 1 pound chicken breasts, boneless, skinless, cut into 1-inch pieces
  • 2 green onions, thinly sliced, white and green parts separated
  • 1 cup green beans, cut into 2-inch pieces
  • 2 bell peppers, any color, seeded and thinly sliced

To Serve:

  • 1 1/2 cups white rice
  • Sesame seeds (optional)
  • Orange, sliced (optional)
  • Sesame seeds

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer and cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a small bowl, add the orange juice, orange zest, garlic, ginger, honey, rice vinegar, soy sauce, cornstarch, and red pepper flakes, and whisk until combined. Set aside.
  3. In a large skillet or pan, on medium-high heat, warm the sesame oil, then add the sliced chicken and cook for 3-4 minutes, flipping halfway, until mostly cooked through. Transfer to a plate and set aside.
  4. In the same pan, add the sliced green onion (white parts only), bell peppers, and green beans; stir to combine with the chicken and cook, stirring occasionally, for an additional 2-3 minutes until the veggies are tender.
  5. Reduce the heat to medium, return the chicken to the pan, then pour the orange sauce into the pan, stir to coat the chicken and vegetables, and cook for 2-3 minutes until the sauce has thickened and everything is well coated.
  6. The orange chicken stir-fry can be serve immediately over cooked rice with a sprinkle of sesame seeds and sliced green onion (green parts) on top and fresh orange slices on the side, or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Brown Rice: Swap the white rice for 1 1/2 cups of brown rice in step #1 and increase the cooking time to 40 minutes.

To Use Chicken Thighs: Swap the chicken breasts for 1 pound of boneless, skinless chicken thighs in step #3.

To Use Garlic Powder: Swap the green onion for 1 teaspoon of onion powder in step 2#.

To Use Ground Ginger: Swap the fresh ginger for 1/2 teaspoon of ground ginger in step #2.

To Use Brown Sugar: Swap the honey for 1 tablespoon of brown sugar in step #2.

To Use Sriracha: Swap the red pepper flakes for 1 teaspoon of sriracha in step #2.

To Use Frozen Vegetables: Swap the bell peppers and green beans for 3 cups of frozen stir-fry vegetables in step #4 and increase the cooking time by 3-4 minutes.

Nutrition

  • Serving Size: 1 serving
  • Calories: 509 calories
  • Sugar: 14 grams
  • Fat: 7 grams
  • Carbohydrates: 76 grams
  • Fiber: 3 grams
  • Protein: 33 grams

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Creamy Ground Beef and Orzo

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Made in one pot and ready in 30 minutes, this creamy ground beef and orzo is perfect for busy weeknights. Plus, it’s delicious, nutritious, and something the whole family can enjoy.

White bowl of creamy ground beef and orzo with fresh basil and freshly grated parmesan cheese on top on a dark wood plate with a gold fork and a beige and white checkered tea towel.

If you’re looking for a hearty meal that you can get on the table in a hurry, look no further than this one-pot ground beef and orzo recipe. It combines beef with tender orzo in a creamy tomato sauce to create a crowd-pleasing meal without much effort.

And the best part is, it’s incredibly versatile. While this recipe only calls for tomato sauce, you can sneak in extra veggies, like baby spinach, zucchini, and bell peppers, without compromising the flavors or texture of the dish.

Close of up of a bowl of ground beef orzo pasta with basil and parmesan cheese on top.

Why You’ll Love It

  • Quick and Easy – This 30-minute recipe is perfect for an easy weeknight dinner.
  • High in Protein – Each serving is loaded with over 35 grams of protein.
  • Made in One Pot – This one-pot recipe keeps prep and cleanup to a minimum.
Plate of lean ground beef, bowls of spices, bowl of parmesan cheese, jar of heavy cream, bowl of orzo, onion and garlic, jug of beef broth, and a bowl of crushed tomatoes.

Ingredients + Substitutions

  • Ground Beef – To add some protein. I used lean beef, but you can use regular or extra-lean ground beef if desired, or use ground turkey or ground chicken instead.
  • Orzo – To add some complex carbohydrates to the recipe. I used regular orzo, but you can use whole wheat orzo if preferred, or any small pasta shape you like.
  • Tomatoes – To make the sauce. The recipe calls for crushed tomatoes, but you can use diced tomatoes or tomato sauce if preferred. See the notes section of the recipe card for details.
  • Onion + Garlic – To add some flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Italian Seasoning – To add some flavor. I used an Italian seasoning blend, but you can use dried thyme if preferred. See the notes section of the recipe card for details.
  • Red Pepper Flakes – To add some heat, although optional.
  • Beef Broth – To make the sauce. You can use regular or low-sodium beef broth, or vegetable broth if preferred.
  • Heavy Cream – To make the creamy sauce. The recipe calls for heavy cream, but you can use table cream or half-and-half if preferred.
  • Parmesan Cheese – To add some more protein and thicken the sauce.
  • Fresh Basil – To serve, although optional.
Grid of 4 images with a pot with cooked ground beef and onion; pot with ground beef and orzo on top; pot with ground beef and orzo mixed together; and pot with ground beef, orzo, beef broth, and crushed tomatoes.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free orzo and gluten-free beef broth.

To Make it Dairy-Free: This recipe cannot be made dairy-free.

Grid of 4 images with a pot of cooked ground beef, orzo, tomatoes, and beef broth; pot of cooked ground beef, cooked orzo, tomatoes, and beef broth; pot of cooked ground beef, cooked orzo, tomatoes, and beef broth with heavy cream and parmesan cheese on top; and a pot with creamy ground beef orzo mixture.

Red’s Nutrition Tip

Lean ground beef is one of the leanest cuts of beef and balances rich flavor with a lower fat content, making it an excellent choice for this orzo dish. However, if you want to reduce the saturated fat even further, extra-lean ground beef is an easy substitute.

Serving Suggestions

This creamy ground beef and orzo pasta is a balanced meal with protein, carbohydrates, fiber, and fats. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of lean ground beef to the recipe.
  • To make it lower in fat, use extra-lean ground beef and swap the heavy cream for table cream or half-and-half.
  • To add more veggies, add some fresh spinach and/or serve it with a side salad.
Pot with creamy ground beef and orzo pasta with freshly grated parmesan cheese and fresh basil on top with a wooden serving spoon and small bowl of red pepper flakes on the side.

Storage + Reheating

To Refrigerate: Allow the ground beef and orzo to cool completely, then transfer it to an airtight container and store it in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the beef and orzo to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the ground beef and orzo can be reheated in the microwave for 2-3 minutes.

More Ground Beef Recipes:

More Orzo Recipes:

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White bowl of creamy ground beef and orzo with fresh basil and freshly grated parmesan cheese on top on a dark wood plate with a gold fork and a beige and white checkered tea towel.

Creamy Ground Beef and Orzo

Author: Stephanie Kay

Ready in 30 minutes, this one-pot ground beef orzo is perfect for a quick weeknight dinner. It also keeps well in the fridge and freezer, so you can enjoy leftovers for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 serving 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon salt
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 cup orzo pasta, uncooked
  • 1 (14-ounce) can crushed tomatoes
  • 2 cups beef broth
  • 1/4 cup heavy cream
  • 1/4 cup freshly grated parmesan cheese
  • Fresh basil, to serve

Instructions

  1. In a large pot or Dutch oven on medium-high heat, warm the olive oil, then add the ground beef and cook, breaking it up with a wooden spoon or spatula, and cook for 4-5 minutes, until no longer pink and partially cooked through.
  2. Add the diced onion, minced garlic, salt, Italian seasoning, and red pepper flakes; stir to combine with the ground beef mixture, and cook for an additional 3-4 minutes on medium heat.
  3. Add the orzo and stir to combine with the ground beef mixture, then pour in the beef broth and crushed tomatoes and stir until well incorporated.
  4. Bring the mixture to a boil, stirring constantly so the orzo doesn’t stick to the bottom of the pot, then reduce to a simmer and cook for 8-10 minutes, stirring occasionally, until the orzo is tender.
  5. Once cooked, turn off the heat, and pour in the heavy cream and freshly grated parmesan cheese and stir until well combined.
  6. The beef and orzo can be served immediately with parmesan cheese and fresh basil leaves on top, or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Ground Turkey or Chicken: Swap the ground beef for 1 pound of ground turkey or ground chicken in step #1.

To Use Tomato Sauce: Swap the crushed tomatoes for 1 (14-ounce) can of tomato sauce in step #3.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder in step #2.

To Use Garlic Powder: Swap the onion for 1/2 teaspoon of garlic powder in step #2.

To Use Dried Thyme: Swap the Italian seasoning with 1 teaspoon of dried thyme in step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 513 calories
  • Sugar: 7 grams
  • Fat: 20 grams
  • Carbohydrates: 49 grams
  • Fiber: 4 grams
  • Protein: 35 grams

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Sweet Potato Pancakes

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Turn leftover sweet potatoes into a delicious breakfast with these sweet potato pancakes! They are a fluffy, flavorful, slightly sweet, and healthy pancake that the whole family can enjoy.

Stack of sweet potato pancakes with a knob of butter and maple syrup on top on a white plate with a glass of milk and cup of coffee in the background.

Whether you’re looking for something to do with leftover mashed sweet potatoes or a toddler-friendly pancake recipe, this sweet potato pancake recipe is for you.

Using the natural sweetness of rich sweet potato purée and a blend of warming spices, this recipe turns a simple root vegetable into a delicious, yet comforting breakfast. Pile them high for a crisp autumn brunch or freeze a batch for busy weekday mornings; either way, these vibrant, golden-brown pancakes are guaranteed to please a crowd.

Close up of a pile of sweet potato pancakes with a slice cut out on a gold fork with butter and maple syrup on top and a glass of milk in the background.

Why You’ll Love Them

  • Easy to Make – These 10-ingredient sweet potato pancakes can be made in one bowl to keep prep and cleanup to a minimum.
  • Naturally Sweet – The use of leftover mashed sweet potatoes gives these pancakes a natural sweetness without using excess added sugar.
  • Keep Well – Leftovers keep well in the fridge and freezer, so you can make a double or triple batch and enjoy them for mornings to come.
Grid of 4 images with a bowl of mashed sweet potato, eggs, brown sugar, and vanilla extract; a bowl of mashed sweet potato, eggs, brown sugar, vanilla extract, and milk; a bowl of mixed wet ingredients and dry ingredients on top; and a bowl of sweet potato pancake batter.

Ingredients + Substitutions

  • Sweet Potatoes – To make the sweet potato pancakes. The recipe calls for leftover sweet potato mash, but you can use canned sweet potatoes or make mashed sweet potatoes if needed. See the notes section of the recipe card for details.
  • Flour – To make the pancakes. The recipe calls for all-purpose flour, but you can use whole wheat flour or gluten-free flour if preferred. See the notes section of the recipe card for details.
  • Eggs – To bind the pancakes and add some protein.
  • Milk – To make the batter and add some more protein. I used 2% milk, but whole milk and skim milk will also work well.
  • Brown Sugar – To amplify the sweetness. You can use white sugar or maple syrup if preferred. See the notes section of the recipe card for details.
  • Vanilla Extract – To add flavor.
  • Leavening Agents – A mixture of baking powder and salt to ensure the pancakes are light and fluffy.
  • Spices – A mixture of cinnamon and nutmeg to flavor the pancake batter, although optional.

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour.

To Make them Dairy-Free: Swap milk for almond milk and the melted butter for melted coconut oil.

Raw sweet potato pancake batter cooking on an electric griddle.
Sweet potato pancakes cooking on an electric griddle.

Red’s Nutrition Tip

Not only are sweet potatoes a great way to add natural sweetness to a recipe, but they are a nutrient-dense food and a rich source of vitamin A, vitamin C, manganese, and potassium.

Plate with three sweet potato pancakes with a gold fork and knife and a striped beige tea towel with a jar of maple syrup, cup of coffee, and bowl of Greek yogurt on the side.

Serving Suggestion

These pancakes with sweet potato are a good source of complex carbohydrates and fat, with a moderate amount of fiber. To make them a more balanced meal, I’d suggest serving them with a source of protein and additional fiber. They can also be adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, top the pancakes with Greek yogurt to serve.
  • To make them higher in fiber, serve them with fresh berries or sliced banana on top.
  • To make them higher in fat, add a drizzle of nut butter on top, such as almond butter or peanut butter.
  • To add extra flavor, add some chocolate chips or chopped nuts to the batter.
Close up of a stack of sweet potato pancakes with maple syrup and butter on top with a glass of milk in the background.

Storage + Reheating

To Refrigerate: Let the leftover pancakes cool completely, then place them in an airtight container and store them in the fridge for up to 5 days.

To Freeze: Layer cooled pancakes between sheets of waxed paper; this will help to prevent them from sticking once frozen. Then transfer them to an airtight container or bag in the freezer for up to 3 months.

To Reheat: The leftover pancakes can be reheated on a baking sheet in the oven at 350°F for 3-5 minutes or in the microwave for 30 seconds to 1 minute. Frozen pancakes can be reheated in an oven at 350°F for 5-10 minutes, or in the microwave for 2-3 minutes.

More Pancake Recipes:

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Stack of sweet potato pancakes with a knob of butter and maple syrup on top on a white plate with a glass of milk and cup of coffee in the background.

Sweet Potato Pancakes

Author: Stephanie Kay

This sweet potato pancake recipe is the perfect way to use up leftover mashed sweet potatoes. Their natural sweetness and the addition of warming spices make them perfect for a fall-morning breakfast.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 12 pancakes 1x
  • Category: Breakfast
Print Recipe

Ingredients

  • 1 cup cooked, mashed sweet potato*
  • 2 eggs
  • 1 cup milk
  • 2 tablespoons brown sugar
  • 2 tablespoons melted butter
  • 1 teaspoon vanilla extract
  • 1 1/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon (optional)
  • 1/4 teaspoon nutmeg (optional)
  • Maple syrup, to serve

Instructions

  1. In a medium bowl, add the dry ingredients: flour, baking powder, salt, cinnamon, and nutmeg, and whisk until well combined. Set aside.
  2. In a large bowl, add the wet ingredients: mashed sweet potatoes, eggs, milk, brown sugar, melted butter, and vanilla extract, and whisk until well combined.
  3. Add the flour mixture to the large bowl with the sweet potato mixture and gently stir until smooth.
  4. Heat a griddle or pan to medium heat, add a knob of butter, and then pour 1/4 cup of pancake batter onto the pan. Allow to cook for about 3 minutes or until bubbles form on the surface, then carefully flip with a spatula and cook for another 1-2 minutes or until golden brown.
  5. Continue this process until all of the remaining batter has been used. You can store the cooked pancakes in the oven at 200°F to keep them warm.
  6. Once cooked, the sweet potato pancakes can be served immediately with maple syrup or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

*To Make Mashed Sweet Potatoes: If you don’t have leftover sweet potatoes, peel 2 sweet potatoes, then dice them into 1-inch cubes. Bring a pot of water to a boil, then add the diced sweet potatoes, reduce the heat to a simmer, and cook for 15-20 minutes, or until the potatoes are easily pierced with a fork. Once cooked, drain the water, then return the cooked sweet potatoes to the pot and, using a fork or potato masher, mash until well combined. Set aside and allow the mashed sweet potatoes to cool completely before adding them to the recipe in step #2.

To Use Canned Sweet Potatoes: Swap the leftover sweet potatoes for 1 cup of canned sweet potato in step #2.

To Use Whole Wheat Flour: Swap the all-purpose flour for 1 1/2 cups whole wheat flour in step #1, and add 2 extra tablespoons of milk in step #2.

To Use Gluten-Free Flour: Swap the all-purpose flour for 1 1/2 cups gluten-free flour in step #1.

To Use Almond Milk: Swap the milk for 1 cup of almond milk in step #2.

To Use Coconut Oil: Swap the melted butter for 2 tablespoons of melted coconut oil in step #2.

To Use White Sugar: Swap the brown sugar for 2 tablespoons of white sugar in step #2.

To Use Maple Syrup: Swap the brown sugar for 2 tablespoons of maple syrup in step #2.

To Make Larger Pancakes: Use a 1/2 cup measuring spoon instead in step #4.

Nutrition

  • Serving Size: 3 pancakes
  • Calories: 379 calories
  • Sugar: 11 grams
  • Fat: 10 grams
  • Carbohydrates: 61 grams
  • Fiber: 3 grams
  • Protein: 11 grams

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Marry Me Chickpeas

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Ready in 30 minutes and made with pantry staples, these Marry Me Chickpeas are covered in a creamy Tuscan sauce and are absolutely delicious. You can serve them with crusty bread or rice for a simple yet delicious vegetarian meal.

Two bowls of marry me chickpeas with crusty bread, fresh basil, and freshly grated parmesan cheese on top with a gold fork and spoon on a dark green tea towel and a small bowl of red pepper flakes on the side.

If you’ve been on social media in the past year, you’ve likely seen the viral Marry Me Chicken recipe. The name plays on the idea that the recipe is so delicious, whoever eats it will want to propose to you on the spot! While I cannot confirm or deny this suggestion, I can say the recipe is pretty darn tasty.

This Marry Me Chickpeas recipe is a vegetarian twist on the original recipe. It’s full of flavor while being quick and easy to make.

Close up of a bowl of marry me chickpeas with a slice of toasted bread.

Why You’ll Love It

  • Quick and Easy – Ready in minutes with minimal ingredients, this recipe is perfect for a weeknight meal.
  • High in Fiber – These saucy chickpeas are loaded with 10 grams of fiber per serving.
  • Vegetarian – Filled with plant-based protein, this recipe is something everyone can enjoy.
Glass jug of vegetable broth, bowl of spices, garlic cloves, bowl of chikpeas, onion, bowl of sun-dried tomatoes, bowl of fresh basil leaves, and jar of heavy cream.

Ingredients + Substitutions

  • Chickpeas – Also known as garbanzo beans, to add some vegetarian protein. While the recipe uses chickpeas, you can use white beans if needed. See the notes section of the recipe card for details.
  • Sun-Dried Tomatoes – To make the creamy Tuscan sauce.
  • Cream – To make the creamy sauce. The recipe calls for heavy cream, but you can use table cream, half-and-half, or coconut milk for a dairy-free option. See the notes section of the recipe card for details.
  • Parmesan Cheese – To add some more protein and ensure the sauce is rich and creamy.
  • Vegetable Broth – To make the sauce. You can use chicken broth if preferred.
  • Onion and Garlic – To flavor the sauce. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Thyme – To flavor the sauce.
  • Olive Oil – To sauté the onion.
  • Fresh Basil – To serve.
  • Salt and Pepper – To season.
Grid of 4 images with a pot of sautéed onion; pot of sautéed onion, garlic, sun-dried tomatoes, thyme, and red pepper flakes; pot of sautéed onion, garlic, sun-dried tomatoes, thyme, red pepper flakes, heavy cream, and freshly grated parmesan cheese; and a pot of Tuscan sauce with chickpeas.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free vegetable broth.

To Make it Dairy-Free: Swap the heavy cream for coconut milk or cashew cream, and swap the parmesan cheese for nutritional yeast.

Large pot of Marry me chickpeas with fresh basil on top with a wood serving spoon.

Red’s Nutrition Tip

This Marry Me chickpeas recipe is full of all types of healthy fats. The olive oil is a rich source of unsaturated fats, primarily in the form of monounsaturated fat with some polyunsaturated fats, while the heavy cream is a good source of saturated fat.

Serving Suggestions

This recipe is a balanced meal full of plant-based protein, carbohydrates, fiber, and healthy fats. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add some cubed tofu.
  • To make it high in carbohydrates, serve it with rice or bread.
  • To make it lower in fat, swap the heavy cream for half-and-half or whole milk.
  • To add more veggies, add some fresh spinach to the sauce.
Close up of a bowl of marry me chickpeas.

Storage + Reheating

To Refrigerate: Allow the Marry Me chickpeas to cool completely and then transfer them to an airtight container and store them in the fridge for up to 5 days.

To Freeze: Transfer the cooled Marry Me chickpeas to an airtight container and freeze for up to 3 months.

To Reheat: Once thawed, the chickpea mixture can be reheated in the microwave for 2-3 minutes or in a pot on the stovetop on medium-high heat for 5 minutes or until heated through.

More Vegetarian Chickpea Recipes:

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Two bowls of marry me chickpeas with crusty bread, fresh basil, and freshly grated parmesan cheese on top with a gold fork and spoon on a dark green tea towel and a small bowl of red pepper flakes on the side.

Marry Me Chickpeas

Author: Stephanie Kay

This one-pot Marry Me Chickpeas recipe is perfect for a healthy, weeknight vegetarian dinner. It’s easy to make, quick to clean up, and full of flavor.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Diet: Vegetarian
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/4 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 1 pinch ground black pepper
  • 1/2 cup sun-dried tomatoes, packed, finely chopped
  • 1 cup vegetable broth
  • 1/2 cup heavy cream
  • 1/4 cup grated parmesan cheese
  • 2 (14-ounce) cans chickpeas, strained and rinsed
  • Fresh basil, to serve

Instructions

  1. In a large pan or skillet on medium heat, warm the olive oil, then add diced onion and cook for 3-4 minutes, stirring occasionally, until tender and translucent.
  2. Add the minced garlic, thyme, red pepper flakes, salt, and sun-dried tomatoes and cook for an additional minute, stirring occasionally, until fragrant.
  3. Pour in the vegetable broth, heavy cream, and Parmesan cheese and stir until well combined and the cheese is melted.
  4. Add the strained and rinsed chickpeas, stir to combine with the sauce, and cook for 2-3 minutes until warmed through, then remove from the heat.
  5. The marry me chickpeas can be served warm immediately with fresh basil on top, or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #1 and add it in step #2 instead.

To Use Garlic Powder: Swap the onion for 1 teaspoon of garlic powder in step #2.

To Use Coconut Milk: Swap the heavy cream for 1/2 cup full-fat coconut milk in step #3.

To Use White Beans: Swap the chickpeas for equal parts canned white beans (strained and rinsed) in step #4.

To Use Fresh Thyme: Swap the dried thyme for 1 tablespoon of fresh thyme in step #2.

To Use Italian Seasoning: Swap the dried thyme for 1 teaspoon of Italian seasoning in step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 328 calories
  • Sugar: 5 grams
  • Fat: 18 grams
  • Carbohydrates: 33 grams
  • Fiber: 10 grams
  • Protein: 13 grams

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All-Purpose vs. Whole Wheat Flour: Which is Healthier?

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Whether you’re baking at home or trying to eat healthier, picking the right flour can be confusing. Here is a comparison and nutrition breakdown of all-purpose vs. whole wheat flour, so you can make the best choice for your health goals and baked goods.

Grid of 2 images with a close of up all-purpose flour and a close up of whole wheat flour.

Table of contents

What’s the difference between all-purpose and whole wheat flour?

The core difference between all-purpose flour and whole wheat flour lies in how much of the wheat kernel (wheat berry) is used during the milling process. When harvested, a wheat kernel contains four primary parts (1):

  • Hull: The inedible protective layer, which is removed during processing.
  • Bran: The multi-layered thin outer skin that contains antioxidants, B vitamins, and fiber.
  • Germ: The embryo that sprouts when planted in soil that contains B vitamins, some protein, minerals, and healthy fats.
  • Endosperm: The starchy middle layer and by far the largest portion of the grain that contains complex carbohydrates, proteins, and small amounts of vitamins and minerals.

All-purpose flour, also known as white flour or refined flour, is made by milling only the endosperm part of the grain. The bran and germ are removed during milling, which creates a pale, fine-textured flour with a milder taste. It’s also made from a mixture of hard and soft wheat to achieve its ideal protein content (10-12%) and long, stretchy gluten strands.

Whole wheat flour, as the name implies, is made by milling the whole grain: endosperm, bran, and germ. The use of the whole grain creates a darker, coarser flour with a stronger taste. It also has a higher protein content (13-15%), but shorter, more easily torn gluten strands.

Type of FlourAll-Purpose FlourWhole Wheat Flour
SourceWheatWheat
CompositionEndosperm onlyEndosperm, bran, and germ
Protein ContentLower protein content (10-12%) Higher protein content (13-15%)
Gluten BehaviorSmooth, elastic, medium gluten strandsSharp bran cuts gluten strands
TextureSoft, very fineCoarser, grittier
FlavorMild, neutralNutty, earthy

It should be noted that there is a white version of whole wheat flour, known as “white whole wheat flour,” which is milled from whole grains (endosperm, bran, and germ), but it is made from hard white spring wheat instead of traditional red wheat. While its name contains the word “white”, it is in fact a whole wheat flour.

Infographic of the nutrition of all purpose vs whole wheat flour.

All-Purpose vs. Whole Wheat Flour: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of 100 grams of all-purpose flour vs. whole wheat flour (2, 3, 4, 5).

Nutrition per 100 gramsAll-Purpose FlourWhole Wheat Flour
Calories362 calories370 grams
Protein12.0 grams15.1 grams
Fat1.7 grams2.7 grams
Carbohydrate74.6 grams71.2 grams
Fiber3.0 grams10.6 grams
Sugar0.3 grams0.4 grams

Calories

All-purpose and whole wheat flour contain a similar number of calories. A 100-gram serving of all-purpose flour contains 362 calories, while a 100-gram serving of whole wheat flour contains 370 calories.

Protein

Whole wheat flour contains slightly more protein than all-purpose flour. A 100-gram serving of all-purpose flour contains 12.0 grams of protein, while a 100-gram serving of whole wheat flour contains 15.1 grams of protein.

Fat

Whole wheat flour contains more fat than all-purpose flour. A 100-gram serving of all-purpose flour contains 1.7 grams of fat, while a 100-gram serving of whole wheat flour contains 2.7 grams of fat.

Carbohydrates

All-purpose and whole wheat flour contain a very similar amount of carbohydrate. A 100-gram serving of all-purpose flour contains 74.6 grams of carbohydrate, while a 100-gram serving of whole wheat flour contains 71.2 grams of carbohydrate.

Fiber

Whole wheat flour contains far more fiber than all-purpose flour. A 100-gram serving of all-purpose flour contains 3.0 grams of fiber, while a 100-gram serving of whole wheat flour contains 10.6 grams of fiber.

The high fiber content in whole wheat flour slows nutrient absorption, which helps balance blood sugar levels. Moreover, whole wheat flour is rich in insoluble fiber, a nutrient well-known for promoting digestive regularity.

Sugar

All-purpose and whole wheat flour contain a very similar amount of sugar; however, neither is a significant source. A 100-gram serving of all-purpose flour contains 0.3 grams of sugar, while a 100-gram serving of whole wheat flour contains 0.4 grams of sugar.

The sugar content in all-purpose flour and whole wheat flour is naturally occurring from natural sugars, not added sugars.

Vitamins & Minerals

Here is a micronutrient comparison of a 100-gram serving of unenriched all-purpose flour vs. unenriched whole wheat flour (2, 3).

Nutrition per 100 gramsAll-Purpose FlourWhole Wheat Flour
Calcium22 mg38.0 mg
Iron1.2 mg3.9 mg
Magnesium36.1 mg136.0 mg
Phosphorus134.0 mg352.0 mg
Potassium150 mg376.0 mg
Zinc1.2 mg3.2 mg
Manganese0.8 mg3.6 mg
Selenium20.1 µg23.6 µg
Thiamin (Vitamin B1)0.3 mg0.5 mg
Riboflavin (Vitamin B2)0.0 mg0.1 mg
Niacin (Vitamin B3)1.6 mg5.6 mg
Vitamin B60.1 mg0.3 mg
Folate (Vitamin B9)23.0 µg39.0 µg

Whole wheat flour contains significantly more vitamins and minerals than all-purpose flour, because it contains the nutrient-dense bran and germ. Whole wheat flour is a good source of B vitamins, namely thiamin (B1), niacin (B3), and folate (B9), as well as calcium, iron, magnesium, phosphorus, potassium, zinc, and selenium.

That said, all-purpose flour and other white flours are legally required to be fortified and enriched with specific vitamins and minerals in the United States and Canada (6). Both countries require white (refined) wheat flour to be fortified with iron and four B vitamins (thiamin, riboflavin, niacin, and folic acid), while calcium can be added voluntarily.

Other Factors to Consider

Here are some other factors to consider in the all-purpose flour vs. whole wheat flour comparison.

Absorbency

Because it contains the bran and germ, whole wheat flour absorbs significantly more liquid than all-purpose flour, as it acts like a sponge. For this reason, recipes using whole wheat flour generally need more liquid, and dough may require longer rest periods.

Rise

While whole wheat flour ferments and rises faster, due to its nutrient-rich bran and germ accelerating yeast activity, it produces a denser, tighter, and heavier crumb because the sharp bran fragments cut the gluten strands and block them from stretching.

In contrast, all-purpose flour allows a stronger, uninterrupted gluten network to form smoothly. Even though it may ferment slightly slower, this clean structure traps gas bubbles far more effectively, ultimately yielding a taller, lighter, and fluffier texture with a more tender crumb.

Shelf Life

All-purpose flour has a longer shelf life than whole wheat flour. Given that whole wheat flour retains the bran and germ, it also retains more natural oils and fats, which can oxidize and turn rancid faster when exposed to air, light, and warmth. All-purpose flour typically lasts 6 to 12 months in a pantry at room temperature, while whole wheat flour lasts only 3 to 6 months (7).

FAQs

Can you substitute all-purpose flour for whole wheat flour?

Yes, you can swap all-purpose flour for whole wheat flour in recipes. However, it will affect the texture, taste, and density of baked goods. For instance, using whole wheat flour in a bread recipe will turn white bread into whole wheat bread and create a flatter bread with a tighter and denser crumb.

At what ratio do you substitute all-purpose flour for whole wheat flour?

In general, you can substitute all-purpose and whole wheat flour in a 1:1 ratio in most recipes; however, you may need to alter other parts of the recipe, particularly the liquid. For the best results, replace only 50% of the all-purpose flour with whole-wheat flour 1:1 without changing anything else.

How does flour protein content affect recipes?

A flour’s protein content dictates the gluten development, extensibility, and elasticity in dough, which affects the structure, chew, and tenderness of baked goods. For example, the higher protein content of bread flour offers strength, a higher rise, and chewiness in bread, while the lower protein content of pastry flour offers a tender, delicate, and flaky texture in baked goods.

So, which is healthier?

Whole wheat flour is generally considered healthier than all-purpose flour. While they contain a similar amount of calories and carbohydrates per serving, whole wheat flour contains more protein, more fiber, and more iron, magnesium, B vitamins, and antioxidants than all-purpose flour.

That said, overall, both flours are considered healthy flours and can be included in a healthy and balanced diet, and can support a weight loss goal as long as you maintain a calorie deficit.

Usage Tips

All-purpose flour is suitable for baking a wide range of items, including cookies, muffins, cakes, and thickening sauces, while whole wheat flour is best used for rustic baked goods and quick breads.

If a recipe calls for all-purpose flour, but you’d prefer to use whole wheat flour, here are some tips to consider:

  • Add two additional teaspoons of water (liquid) for each cup of whole wheat flour.
  • Allow an extra 20 to 25 minutes of rest before kneading whole wheat dough.
  • Expect shorter rise times when using whole wheat flour.
  • A 50/50 blend of all-purpose flour and whole wheat flour can increase fiber content while maintaining lightness.

The Bottom Line

All-purpose flour is a refined white flour made from wheat’s endosperm, while whole wheat flour is a whole grain flour made from wheat’s bran, germ, and endosperm. Overall, whole wheat flour is more nutrient-dense, as it contains more protein, fiber, and micronutrients; however, both can be included in a healthy diet.

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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