Stephanie Kay Nutrition

Real Food for Real Life

Asian Chicken Lettuce Wraps

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These Asian chicken lettuce wraps are perfect for a quick and easy lunch or dinner. They are quick to make, high in protein, low-carb, and full of flavor.

Four Asian chicken lettuce wraps on a plate with a bowl of sauce in the background and a bowl of sesame seeds on the side.

If you need a dinner that the whole family will like, give this Asian chicken lettuce wrap recipe a try. Made in one pan and covered in easy Asian-inspired sauce, these wraps are full of flavors, colors, and texture. They work well as a crowd-pleasing appetizer or a healthy, low-carb weeknight dinner.

Asian chicken lettuce wraps on a plate with extra ground meat mixture, sauce, sesame seeds, and lettuce on the side.

Why You’ll Love Them

  • Quick and Easy – Ready in 30 minutes, these chicken lettuce wraps are perfect for a simple meal.
  • High in Protein – Each serving is loaded with 23 grams of protein.
  • Low Carb – Using lettuce provides a nice low-carb swap for these wraps.
  • Keep Well – The chicken mixture keeps well in the fridge for several days, making it a great meal prep idea.
Plate of ground chicken with bowls of brown sugar, soy sauce, corn starch, rice vinegar, shredded carrots, and hot sauce on teh side with a red bell pepper, head of lettuce, green onions, garlic, and ginger root on the side on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for ground chicken, but you can use ground chicken breast or another ground meat such as ground turkey or ground pork, if preferred.
  • Lettuce – To make the wraps. I used butter lettuce (or Boston lettuce), but bibb lettuce, romaine lettuce, and iceberg lettuce will also work.
  • Veggies – A mixture of green onions, carrots, and bell pepper to add some micronutrients, color, and crunch. Water chestnuts, mushrooms, and cabbage would also work well.
  • Garlic and Ginger – To flavor the chicken mixture. The recipe calls for garlic cloves and fresh ginger, but garlic powder and ginger powder would also work well. See the notes section of the recipe card for details.
  • Sesame Oil – To cook the chicken and add some healthy fats. Peanut oil, olive oil, or avocado oil would also work well.
  • Soy Sauce – To make the sauce.
  • Rice Vinegar – To add some acidity to the sauce.
  • Brown Sugar – To add a hint of sweetness to the sauce, honey will also work well. See the notes section of the recipe card for details.
  • Chili Paste – To add a bit of spice to the sauce, although optional. Sriracha sauce or red pepper flakes would also work well. See the notes section of the recipe card for details.
  • Cornstarch – To thicken the sauce.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

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

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

Grid of 4 images with a pan of stir-fried onion, garlic, and ginger; a pan with cooked ground chicken; a pan with cooked ground chicken, diced red pepper, and shredded carrots; and a pan of ground chicken mixture with sauce.

Red’s Nutrition Tip

These chicken lettuce wraps are a great way to eat more vegetables. While I opted to add carrots and bell peppers, because they are a particularly great source of vitamin C and one of the most hydrating foods, you can truly add any veggies you like.

Serving Suggestions

These Asian chicken lettuce wraps are high in protein with a moderate amount of fat; however, they are low in carbohydrates and fiber. While they can be enjoyed as they are, adding some complex carbohydrates can help to make them a more balanced meal. They can also be adapted to suit your personal calorie or macro goals. For example:

  • To make them higher in protein, add an additional 1/2 pound of ground chicken to the recipe.
  • To make them higher in fat, add some peanut butter or almond butter to the sauce.
  • To make them higher in carbohydrates, add some cooked white rice to the wraps.
  • To make them higher in fiber, add additional carrots or edamame to the chicken mixture.
Close up of an Asian chicken lettuce wrap on a plate.

Storage + Reheating

To Refrigerate: Once cooled, the chicken mixture and lettuce wraps can be stored in separate airtight containers in the fridge for up to 4 days.

To Freeze: Once cooled, the chicken mixture can be transferred to a freezer-safe container and stored in the fridge for up to 3 months. The lettuce wraps cannot be frozen.

To Reheat: The chicken mixture can be reheated in the microwave for 2-3 minutes.

More Lettuce Wrap Recipes:

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Four Asian chicken lettuce wraps on a plate with a bowl of sauce in the background and a bowl of sesame seeds on the side.

Asian Chicken Lettuce Wraps

Author: Stephanie Kay

Ready in 30 minutes, these Asian chicken lettuce wraps work well as a high-protein and low-carb dinner or lunch. They also work well as a crowd-pleasing appetizer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 wraps 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian
Print Recipe

Ingredients

  • 1 tablespoon sesame oil
  • 1 pound ground chicken
  • 2 green onions, thinly sliced, white and green parts separated
  • 2 cloves garlic, minced or grated
  • 1 inch ginger root, peeled, minced or grated
  • 1 carrot, shredded
  • 1 red bell pepper, diced
  • 1/4 cup soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon brown sugar
  • 1 tablespoon water
  • 1 tablespoon cornstarch
  • 1 tablespoon chili paste (optional)

To Serve:

  • 1 head of lettuce, leaves separated
  • Sesame seeds

Instructions

  1. In a small bowl, add the sauce ingredients: soy sauce, rice vinegar, brown sugar, water, cornstarch, and chili paste, and whisk until well combined. Set aside.
  2. In a large pan, warm the sesame oil on medium-high heat, the diced onion (white parts only), minced garlic, and freshly grated ginger, and cook for 1 minute, stirring frequently.
  3. Add the ground chicken to the pan, breaking it up with a wooden spoon or spatula, and cook for 5-6 minutes until mostly cooked through.
  4. Add the shredded carrot and diced bell pepper, stir to combine with the chicken mixture, and cook for 2-3 minutes until tender.
  5. Pour the sauce into the pan, stir to coat with the chicken mixture until evenly coated, and cook for 1-2 minutes until slightly thickened. Remove from the heat.
  6. To serve, add the chicken mixture to lettuce wraps and top with a sprinkle of sliced green onions and sesame seeds.
  7. Any leftover chicken filling 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 Garlic Powder: Swap the garlic cloves for 1 teaspoon of garlic powder and add it in step #1 instead of step #2.

To Use Ground Ginger: Swap the fresh ginger for 1 teaspoon of ginger powder and add it in step #1 instead of step #2.

To Use Honey: Swap the brown sugar for equal parts honey in step #1.

To Use Red Pepper Flakes: Swap the chili paste for 1/4 teaspoon of red pepper flakes in step #1.

Nutrition

  • Serving Size: 2 wraps
  • Calories: 242 calories
  • Sugar: 9 grams
  • Fat: 10 grams
  • Carbohydrates: 17 grams
  • Fiber: 5 grams
  • Protein: 23 grams

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Steak Fajita Bowls

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Ready in 30 minutes, these steak fajita bowls are perfect for a delicious and healthy weeknight dinner. They are filled with fluffy rice, juicy steak, loads of veggies, and topped with guacamole and sour cream to ensure every bite is full of flavor.

Two steak fajita bowls with a grey and white striped tea towel with a silver fork and bowls of pico de gallo, guacamole, sour cream, and cilantro on the side.

Bowls are a dinner craze I will never get tired of. Not only are they incredibly easy to make, but they are so versatile, as you can essentially construct (or deconstruct) any meal or recipe you like. Just add some rice, veggies, protein, and a good sauce, and you’ve got yourself a delicious and nutritious dinner.

This Chipotle-inspired steak fajita bowl recipe is a ‘build-your-own’ style dinner, making it a guaranteed hit with the whole family. They work well any time of the year, as you can cook your steak on the grill or in a pan, mix and match teh veggies and toppings based on whatever you have on hand.

Close up of a chipotle-inspired steak fajita bowl on a white background.

Why You’ll Love Them

  • Ready in 30 Minutes – The bowls are quick and easy to make, perfect for a family-friendly weeknight dinner.
  • High in Protein – The grilled flank steak ensures each bowl contains over 30 grams of protein.
  • Keep Well – Once prepped, the steak, fajita veggies, and rice keep well in the fridge, making it a good meal prep idea.
Plate of flank steak with a bowl of spices, pico de gallo, shredded lettuce, frozen corn, white rice, garlic, avocados, red onion, and bell peppers on a white background.

Ingredients + Substitutions

  • Flank Steak – To add some protein. The recipe calls for a flank steak, but you can use any cut of steak you like; sirloin steak and skirt steak would also work well.
  • Onions and Peppers – To make the fajita veggies. I used a red onion and green, red, and yellow peppers, but any color will work.
  • Rice – To add some carbohydrates. The recipe calls for white rice; I used jasmine rice, but you could make cilantro lime rice if preferred, or use brown rice if desired. See the notes section of the recipe card for details.
  • Lettuce – To add some crunch and leafy greens. I used romaine lettuce, but any lettuce will work.
  • Corn – To add some color and fiber. The recipe calls for frozen corn, but fresh grilled corn or canned corn would also work. If preferred, you could also add some fresh tomatoes and make a corn salsa.
  • Spices – To season the veggies and add some flavor. The recipe calls for a mixture of chili powder, smoked paprika, ground cumin, and salt, but you could use store-bought fajita seasoning if you like. See the notes section of the recipe card for details.
  • Garlic – To flavor the steak marinade. The recipe calls for fresh garlic, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To make the steak marinade and add some healthy fats. The recipe calls for olive oil, but avocado oil would also work well.
  • Lime – To flavor and tenderize the steak. The recipe calls for fresh lime juice, but you can use bottled lime juice if preferred.
  • Salt and Pepper – To season.
  • Toppings – The recipe calls for pico de gallo, guacamole, sour cream, and fresh cilantro, but you can add any toppings you like. Salsa, pickled red onion, and shredded cheese would also work well.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed; this recipe is gluten-free.

To Make them Dairy-Free: Omit the sour cream.

Grid of 4 images with a glass bowl of marinating flank steak; a rice cooker with cooked white rice; a cast-iron skillet with fajita veggies; and a cast-iron skillet with cooked flank steak.

Red’s Nutrition Tip

Flank steak is a fantastic choice for healthy eating because it’s one of the leanest cuts of beef. Taken from the abdominal muscles of the cow, it’s a boneless steak that is high in protein and low in saturated fat.

Serving Suggestions

These fajita steak bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an additional 1/2 pound of flank steak to the recipe, along with the required marinade.
  • To make them higher in fiber, swap the white rice for brown rice and/or add some black beans to the bowls.
  • To make them lower in carbs, swap the white rice for cauliflower rice.
  • To add extra flavor, top the bowls with hot sauce, shredded cheese, and/or pickled jalapeño.
Close up of a white bowl with cooked rice, sliced flank steak, fajita veggies, corn, pico de gallo, guacamole, sour cream, and a lime wedge.

Storage + Reheating

To Refrigerate: Once cooled, the rice, steak, and fajita veggies can be stored in an airtight container in the fridge for up to 4 days. Only add the lettuce, pico de gallo, sour cream, avocado, and lime wedges when you are ready to eat.

To Freeze: Once cooled, transfer the rice, steak, and fajita veggies to an airtight container and store them in the freezer for up to 3 months. Only add the lettuce, pico de gallo, sour cream, avocado, and lime wedges when you are ready to eat.

To Reheat: You can reheat fajita steak bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating. Add the lettuce, pico de gallo, sour cream, avocado, and lime wedges when you are ready to eat.

More Steak Recipes:

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Two steak fajita bowls with a grey and white striped tea towel with a silver fork and bowls of pico de gallo, guacamole, sour cream, and cilantro on the side.

Steak Fajita Bowls

Author: Stephanie Kay

Ready in 30 minutes with 33 grams of protein and 7 grams of fiber, these steak fajita bowls are a quick, easy, and healthy meal. Serve them with toppings of your choice.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Category: Dinner
Print Recipe

Ingredients

Steak:

  • 1 pound flank steak
  • 1/4 cup olive oil, plus more for cooking
  • 1 lime, juiced
  • 4 cloves garlic, minced
  • 1 teaspoon salt
  • 1 pinch black pepper

Fajita Veggies:

  • 3 bell peppers, any color, cored and thinly sliced
  • 1/2 red onion, thinly sliced
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1 pinch salt

Bowls & Toppings:

  • 1 cup white rice, uncooked
  • 1 cup frozen corn
  • 4 cups lettuce, roughly chopped
  • 1/2 cup pico de gallo, or salsa
  • 1/2 cup guacamole
  • 1/4 cup sour cream
  • 1/4 cup fresh cilantro, roughly chopped
  • Lime, cut into wedges

Instructions

  1. In a large bowl or ziploc bag, combine the steak marinade ingredients: olive oil, lime juice, minced garlic, salt, and pepper, and whisk until well combined. Add the steak, stir to coat in the marinade, and set aside to marinate while you prepare the other ingredients.
  2. In a pot, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  3. On a cutting board, using a sharp knife, slice the onion and bell peppers into thin strips. Then transfer the veggies to a medium bowl, add the chili powder, paprika, cumin, garlic powder, and salt, and toss until well combined. Set aside.
  4. In a large cast-iron skillet or pan on medium-high heat, warm a drizzle of olive oil, then add the steak (discarding any excess marinade), and cook for 5-8 minutes per side until browned and the internal temperature is cooked to your liking: 120-125°F for rare, 130-135°F for medium-rare, 140-145°F for medium, or 150-155°F for medium-well. Once cooked, transfer the steak to a cutting board and allow it to rest for 5-10 minutes while you finish the other ingredients.
  5. In the same pan used to cook the steak, on medium heat, add the sliced bell peppers and onions and cook for 3-4 minutes, stirring frequently, until lightly tender and slightly browned. Once cooked, remove from the heat and set aside.
  6. In a medium bowl, add the frozen corn, cover with water, then microwave for 3 minutes or until tender. Then drain excess water and set the corn aside.
  7. Once the steak has rested, using a sharp knife, cut the steak against the grain into thin slices.
  8. Once all of the components are ready, serve the bowls. Layer the bottom of each bowl with cooked rice, then top with shredded lettuce, sliced steak, sautéed peppers and onions, corn, pico de gallo, guacamole, sour cream, chopped cilantro, and a lime wedge.
  9. Any leftover rice, steak, onions, and peppers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for 3 months.

Notes

To Use Brown Rice: Swap the white rice for equal parts brown rice in step #2 and increase the cooking time to 40 minutes.

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

To Use Fajita Seasoning: Swap the chili powder, paprika, cumin, garlic powder, and salt for 1 heaping teaspoon of fajita seasoning in step #3.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 612 calories
  • Sugar: 8 grams
  • Fat: 28 grams
  • Carbohydrates: 59 grams
  • Fiber: 7 grams
  • Protein: 33 grams

Did you make this recipe?

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12 Foods High in Zinc

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Zinc is an essential mineral that plays many important roles in the body. Because the body cannot synthesize or store zinc, maintaining an adequate daily intake through your diet is vital. Here is a list of foods high in zinc you can start eating today.

Small chalkboard with the word zinc written on it surrounded by oysters, pork, shellfish, spinach, seeds, avocado, pork, mushrooms, almonds, cocoa powder, and dried chickpeas.

Table of contents

What is Zinc?

Zinc is an essential mineral and micronutrient. The body cannot produce zinc; therefore, it must be consumed through the diet (1). Zinc is naturally present in many foods, such as red meat, seafood, legumes, whole grains, nuts, seeds, and dairy products, added to others, and available as a dietary supplement.

The bioavailability of zinc depends heavily on the source. While zinc is naturally occurring in animal and plant foods, zinc in animal-based foods is absorbed more readily. Plant-based foods contain antinutrients, namely phytic acid, which bind to the zinc and reduce the amount your body can absorb (2). Approximately 30% to 55% of animal-based zinc is absorbed, while 5% to 35% of plant-based zinc is absorbed (3, 4).

Health Benefits of Zinc

Zinc is involved in many aspects of cellular metabolism. It plays a vital role in the immune system, helping to fight off invading bacteria and viruses, supports protein and DNA synthesis, and aids in wound healing (5, 6). Zinc also supports proper growth from pregnancy through adolescence.

Low zinc intake can affect skin health, digestion, reproduction, and the central nervous and immune systems. Signs of zinc deficiency vary by age; however, they can include, but are not limited to, diarrhea, diminished or altered sense of taste, loss of appetite, chronic fatigue, and impaired growth (6). Albeit, zinc deficiency is rare in the US and other developed nations.

How much zinc do you need?

The current Recommended Dietary Allowance (RDA) for zinc varies by age and life stage (7):

  • Birth to 6 months: 2 mg/day
  • Infants 7-12 months: 3 mg/day
  • Children 1-3 years: 3 mg/day
  • Children 4-8 years: 5 mg/day
  • Children 9–13 years: 8 mg/day
  • Boys 14-18 years: 11 mg/day
  • Girls 14-18 years: 9 mg/day
  • Men 19+ years: 11 mg/day
  • Women 19+ years: 8 mg/day
  • Pregnant Teens: 12 mg/day
  • Pregnant Women: 11 mg/day
  • Breastfeeding Teens: 13 mg/day
  • Breastfeeding Women: 12 mg/day

Can you take too much zinc?

Yes, excessive amounts of zinc, particularly from dietary supplements, can cause nausea, dizziness, headaches, gastric distress, vomiting, and loss of appetite. The tolerable upper intake level (UL) for zinc is 40 mg for adults, and it ranges from 4 to 34 mg for infants, children, and adolescents, depending on age (7).

Are any foods fortified with zinc?

Yes, certain foods are fortified with zinc, including breakfast cereal, plant-based milks, and infant formulas; however, in Canada and the United States, zinc fortification is strictly voluntary.

Infographic of foods high in zinc.

List of Foods High in Zinc

Here is a list of foods with the highest zinc content.

1. Oysters

Oysters are by far the best source of zinc. They are also a good source of protein, iron, vitamin B12, and omega-3 fats, while being low in calories. Oysters can be enjoyed raw, baked, grilled, fried, or steamed. A 3-ounce serving of Eastern oysters contains 33.42 mg of zinc (8).

2. Crab

Crab is another shellfish that is a great source of zinc. It’s also an incredibly high-protein, low-calorie food, making it great for weight loss and muscle building. Crab can be steamed, boiled, baked, or broiled, and crab meat is delicious in sushi, salads, and crab cakes. A 3-ounce serving of Alaska King crab contains 5.06 mg of zinc (9).

3. Beef

Beef is a rich source of zinc, along with other red meats such as lamb, goat, and venison. Incorporating lean cuts of beef into a balanced diet efficiently supports zinc levels and overall health. A 3-ounce serving of beef chuck roast contains 4.58 mg of zinc (10).

4. Lobster

Much like oysters and crab, lobster is another shellfish high in zinc. It’s also an exceptional source of lean protein and is rich in many essential vitamins, particularly copper, selenium, and vitamin B12. Lobster can be boiled, steamed, or poached, and works well in rolls, bisques, and risotto. A 3-ounce serving of lobster contains 3.00 mg of zinc (11).

5. Hemp Seeds

Hemp seeds are the best plant source of zinc. They are also a great source of healthy fats, and as a good source of vegetarian protein, given that they are the highest protein seed. Hemp seeds can be added to oatmeal, yogurt, salads, or blended into smoothies. A 1-ounce serving of hemp seeds contains 2.81 mg of zinc (12).

6. Turkey

Turkey is another good source of zinc. While all cuts of turkey contain zinc, cuts with darker meat, such as legs and thighs, are particularly rich in zinc. Turkey is also a lean source of protein, and a great swap for ground beef when looking for ways to cut calories. A 3-ounce serving of ground turkey contains 2.51 mg of zinc (13).

7. Pork

Along with beef, pork is another red meat that is rich in zinc. Much like turkey, the harder-working muscles with darker meat contain higher levels of zinc, particularly pork shoulder or pork butt. A 3-ounce serving of pork shoulder contains 2.30 mg of zinc (14).

8. Sesame Seeds

Along with hemp seeds, sesame seeds are another seed high in zinc. These small but mighty seeds are also a great source of healthy fats and calcium. They can be sprinkled on top of salads, stir-fries, grilled meats, or stirred into marinades or blended into tahini. A 1-ounce serving of sesame seeds contains 2.20 mg of zinc (15).

9. Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are another zinc-rich seed. They are also the single best food source of magnesium and a good source of antioxidants. They are delicious raw or roasted, and can be enjoyed as a crunchy snack, sprinkled onto oatmeal, yogurt, or salad, or blended into pesto. A 1-ounce serving of pumpkin seeds contains 1.80 mg of zinc (16).

10. Pine Nuts

Pine nuts are the nut with the highest zinc content. They are also one of the highest protein nuts, making them a great source of protein for vegetarians and vegans. Pine nuts can be consumed raw or roasted, added to salads, or blended into sauces such as pesto and used in pasta or as a spread in a sandwich. A 1-ounce serving of pine nuts contains 1.62 mg of zinc (17).

11. Cashews

Along with pine nuts, cashews are another nut rich in zinc. They are also a good source of protein and healthy fats that support healthy skin. Cashews can be eaten raw or roasted as a healthy snack, added to stir-fries, or blended into creamy spreads and sauces. A 1-ounce serving of cashews contains 1.44 mg of zinc (18).

12. Lentils

Be they red, green, or brown, lentils are a good source of zinc. They are also one of the best sources of plant-based protein, one of the highest-fiber foods, and a good source of potassium. In addition to lentils, beans, and other legumes, such as chickpeas, are also rich in zinc. A 1/2-cup serving of cooked lentils contains 1.26 mg of zinc (19).

Ranking of Zinc-Rich Foods

Here is a ranking of the best sources of zinc per recommended serving size.

FoodServing SizeZinc per Serving
Oysters3 ounces33.42 mg
Crab3 ounces5.06 mg
Beef, chuck roast3 ounces4.58 mg
Lobster3 ounces3.00 mg
Hemp Seeds1 ounce2.81 mg
Turkey, ground3 ounces2.51 mg
Pork, shoulder3 ounces2.30 mg
Sesame Seeds1 ounce2.20 mg
Pumpkin Seeds1 ounce1.80 mg
Pine Nuts1 ounce1.62 mg
Cashews1 ounce1.44 mg
Lentils1/2 cup1.26 mg
Chickpeas1/2 cup1.26 mg
Chicken, leg3 ounces1.25 mg
Sardines3 ounces1.11 mg
Oats1/2 cup1.10 mg
Milk, 2%1 cup1.05 mg
Cheese, cheddar1 ounce1.04 mg
Green Peas1/2 cup0.95 mg
Kidney Beans1/2 cup0.95 mg
Tofu, extra firm3 ounces0.91 mg
Almonds1 ounce0.81 mg
Shrimp3 ounces0.80 mg
Peanuts1 ounce0.79 mg
Yogurt, 3.25%3/4 cup0.73 mg
Mushrooms1 cup0.57 mg
Corn Flakes, Fortified1 cup8 mg

All nutrition data is based on FoodData Central.

Do you need a zinc supplement?

Certain groups are more likely to experience zinc deficiency than others and can benefit from zinc supplementation. Individuals who follow vegetarian or vegan diets, individuals with gastrointestinal disorders or who have had bariatric surgery, and women who are pregnant or lactating may benefit from taking a zinc supplement (7).

Almost all multivitamin/mineral supplements contain zinc in the form of zinc gluconate, zinc sulfate, or zinc acetate. It is also available alone or combined with calcium, magnesium, or other ingredients in dietary supplements. That said, as with all supplements, it is best to consult with a health professional or registered dietitian to determine if supplemental zinc intake is right for you.

FAQs

What food contains the most zinc?

Oysters have the highest zinc content per serving.

What foods block zinc absorption?

Foods that contain phytates (phytic acid) can block zinc absorption. This includes whole grains, legumes, nuts, seeds, and vegetables. Properly preparing these foods, by soaking, boiling, sprouting, and/or fermenting, can help to reduce antinutrients and improve absorption.

How can I meet my recommended daily zinc intake?

Consuming a varied diet of whole foods high in zinc throughout the day is the best way to ensure you’re eating enough zinc. For example, consuming a breakfast with 1/2 cup of rolled oats and 1 ounce of pumpkin seeds, a lunch with 1 cup of cooked lentils, and a dinner with 3 ounces of beef can easily provide over 10 mg of zinc.

The Bottom Line

Zinc is an essential mineral that plays an important role in many body functions, including immune function, wound healing, DNA synthesis, and cell growth. Zinc is naturally occurring in many foods, namely oysters, crab, and beef, added to fortified breakfast cereal and available in supplement form.

White Bean Salad

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Ready in 15 minutes, this simple white bean salad is quick and easy to make, while still being full of fresh flavors. Plus, it’s high in fiber and full of plant-based protein.

Close up of a white scalloped bowl of white bean salad with a bowl of crumbled feta cheese and jar of salad dressing in the background.

If you’re looking for an easy summer salad, look no further than this white bean salad recipe. Made with pantry staples in a matter of minutes, this salad is inexpensive, quick to make, and keeps well in the fridge for days.

Not to mention, it’s incredibly versatile as it can be enjoyed as a main course for work lunches, a side dish to grilled meats for an easy dinner, or for a potluck or BBQ. And with no cooking required, it’s a great recipe for warm summer nights when you don’t want to turn on the oven.

Large bowl of white bean salad with a gold serving spoon on a dark green teal towel with a jar of dressing, bowl of fresh herbs, and bowl of feta cheese on a white background.

Why You’ll Love It

  • Easy to Make – The use of canned beans ensures this salad can be prepped in a matter of minutes.
  • High in Fiber – The combination of white beans and veggies ensures this salad has over 7 grams of fiber per serving.
  • Full of Protein – The plant-based protein from the beans and the vegetarian protein from the feta cheese gives it 13 grams of protein per serving.
  • Keeps Well – This salad keeps well in the fridge for days, making it a great meal prep idea.
Jar of olive oil with bowls of red wine vinegar, Dijon mustard, feta cheese, canned white beans, fresh parsley, and fresh dill with a clove of garlic, half a red onion, and two celery stalks on a white background.

Ingredients + Instructions

  • White Beans – To make the salad and add some plant-based protein and fiber. The recipe calls for cannellini beans (white kidney beans), because I think they have a nice creamy texture and nutty flavor, but you can use any canned white beans you like. Navy beans, Great Northern beans, and butter beans would all work well.
  • Celery – To add some crunch.
  • Red Onion – To add some more color and crunch. I used red onion for color, but green onions would also work.
  • Feta Cheese – To add some more protein and fats.
  • Fresh Herbs – To add some freshness. I used a mixture of fresh basil, dill, and parsley, but you can use any combination you like. Dried herbs will also work if needed; see the notes section of the recipe card for details.
  • Olive Oil – To make the salad dressing and add some healthy fats. You can use regular or extra virgin olive oil.
  • Red Wine Vinegar – To add some acidity to the dressing. White wine vinegar or lemon juice will also work well; see the notes section of the recipe card for details.
  • Garlic -To flavor the dressing. The recipe calls for a garlic clove, but garlic powder will also work. See the notes section of the recipe card for details.
  • Dijon Mustard – To emulsify the dressing.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Glass bowl of white beans, diced celery, diced red onion, chopped herbs, and crumbled feta cheese.

Red’s Nutrition Tip

Beans are a highly underrated ingredient. Not only are they versatile, inexpensive, and practical, but they are also a nutritional powerhouse full of fiber, protein, and important nutrients, including iron, magnesium, and potassium.

Serving Suggestions

This easy white bean salad is a good source of complex carbohydrates, fiber, and healthy fats. To make it a more well-balanced meal, I suggest serving it with a source of protein. It can also be adapted to suit your personal calorie or macro needs. For example:

  • To add more protein, add some canned tuna to the salad or serve it as a side to grilled chicken, steak, or tofu.
  • To add more carbohydrates, serve it with some crusty bread.
  • To make it lower in fat, use low-fat feta cheese and/or reduce the amount of olive oil.
  • To add more micronutrients, add some additional fresh vegetables, such as cherry tomatoes, broccoli florets, bell peppers, or English cucumber.
  • To add extra flavor, add some lemon zest to the dressing.
Glass bowl of white bean and vegetable mixture with feta cheese and dressing on top.

Storage

Once dressed, this white bean salad can be stored in an airtight container in the fridge for up to 4 days.

More Bean Salads:

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Close up of a white scalloped bowl of white bean salad with a bowl of crumbled feta cheese and jar of salad dressing in the background.

White Bean Salad

Author: Stephanie Kay

Filled with white beans, feta cheese, and fresh herbs, this simple white bean salad works well as a light main course or filling side dish.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: No Cook
Print Recipe

Ingredients

Salad:

  • 2 (14 ounce) cans cannellini beans, drained and rinsed
  • 2 stalks celery, diced
  • 1/2 red onion, diced
  • 1/2 cup fresh herbs, such as fresh parsley, dill, and/or basil
  • 1/2 cup feta cheese, crumbled

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 clove garlic, minced or grated
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. In a small bowl or jar, add the dressing ingredients: olive oil, red wine vinegar, minced garlic, Dijon mustard, salt, and pepper, and whisk until well combined. Set aside.
  2. In a large bowl, add the drained and rinsed white beans, chopped celery, chopped red onion, chopped herbs, and crumbled feta cheese. Toss to combine.
  3. Pour the dressing over the salad and toss again until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  4. The salad can be enjoyed immediately or stored in an airtight container in the fridge for up to 4 days.

Notes

To Use Dried Herbs: Swap the fresh herbs for 1 1/2 tablespoons of dried herbs in step #2.

To Use Lemon Juice: Swap the red wine vinegar for the juice of 1 lemon in step #1.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 336 calories
  • Sugar: 2 grams
  • Fat: 19 grams
  • Carbohydrates: 32 grams
  • Fiber: 7 grams
  • Protein: 13 grams

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Asparagus Egg Bake

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This spring-inspired asparagus egg bake is easy to make and works well for a holiday brunch or make-ahead breakfast. Serve it with crusty bread and fresh fruit for a well-balanced breakfast.

Baking dish of asparagus egg bake with a slice of a silver serving spatula with sliced bread, a bowl of leafy greens, a small bowl of fresh berries, and a small bowl of crumbled feta cheese on the side.

If you’re looking for a new, simple, one-pan breakfast, give this asparagus egg bake recipe a try. Not only is it a great way to use seasonal produce, but it’s incredibly versatile, and you can add extra veggies and mix and match the cheese as you like.

Plus, it keeps well in the fridge, so you can make it ahead of time and enjoy it for everything from a quick on-the-go breakfast to a light weekend lunch or an Easter brunch.

A slice of goat cheese and asparagus egg casserole on a plate with a small green salad.

Why You’ll Love It

  • Made in One Pan – This asparagus breakfast casserole is a one-pan meal, which keeps clean up to a minimum.
  • High in Protein – The combination of eggs and goat cheese gives each serving almost 20 grams of protein.
  • Keeps Well – This egg bake keeps well in the fridge, making it a good meal prep for quick breakfasts.
Bowls of eggs, fresh herbs, and crumbled feta cheese with a bunch of fresh, raw asparagus, an onion, and a jug of milk on a white background.

Ingredients + Substitutions

  • Eggs – To add some protein and make the egg bake.
  • Asparagus – To add some fiber and veggies. The recipe calls for fresh asparagus, but you can use frozen asparagus if needed. See the notes section of the recipe card for details.
  • Onion – To flavor the egg bake. The recipe calls for a whole onion, but you can use green onions or onion powder if preferred. See the notes section of the recipe card for details.
  • Goat Cheese – To add some additional protein and healthy fats. I used a soft goat cheese, but feta cheese, cheddar cheese, or Swiss cheese would also work well.
  • Milk – To add some more protein. I used 2% milk, but any milk will work.
  • Fresh Herbs – To add some extra flavor. I used a combination of fresh parsley and dill, but basil would also work well.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for plain, unsweetened almond milk.

Grid of 4 images with a prepared baking dish of whisked eggs, a baking with whisked eggs and goat cheese; a baking with whisked eggs, goat cheese, and chopped herbs; and a baking with whisked eggs, cheese, herbs, and raw asparagus.

Red’s Nutrition Tip

Asparagus is a nutritional powerhouse, offering a rich supply of prebiotics like inulin to fuel healthy gut bacteria. It’s also a good source of potassium to help balance blood pressure and is roughly 93% water, making it one of the most hydrating foods you can eat.

Serving Suggestions

This cheesy egg bake with asparagus is a high-protein, low-carb dish with lots of veggies and healthy fats. It can be enjoyed as is, made into a more balanced meal by serving it with a carbohydrate, or adapted to suit your calorie or macro needs. For example:

  • To make it higher in carbohydrates, serve it with crusty bread.
  • To make it higher in fiber, add some baby spinach to the egg mixture, and/or serve it with a side of fruit or a simple green salad.
  • To make it lower in fat, use low-fat goat cheese and/or swap some of the eggs for egg whites.
A baking dish of cooked asparagus breakfast casserole.

Storage + Reheating

To Store: Once cooled, the asparagus egg bake can be stored whole, covered with aluminum foil or plastic wrap, or leftover pieces can be transferred to an airtight container and stored in the refrigerator for up to 4 days.

To Freeze: To freeze it whole, allow the egg bake to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months. Individual pieces can be frozen in an airtight container.

To Reheat: To reheat whole, allow the egg bake to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

More Egg Bake Recipes:

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Baking dish of asparagus egg bake with a slice of a silver serving spatula with sliced bread, a bowl of leafy greens, a small bowl of fresh berries, and a small bowl of crumbled feta cheese on the side.

Asparagus Egg Bake

Author: Stephanie Kay

Serve this asparagus egg bake with crusty bread and fresh fruit for a delicious brunch, or prep it and store it in the fridge for quick weekday breakfasts.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 2 tablespoons olive oil, plus more for greasing
  • 1 onion, diced
  • 1 pound asparagus spears, trimmed and cut into 1-inch pieces
  • 12 eggs
  • 1/2 cup milk
  • 1/2 teaspoon salt
  • 1 pinch ground black pepper
  • 1 cup soft goat cheese, crumbled
  • 1/4 cup fresh herbs, finely chopped (parsley, basil, and/or dill)

Instructions

  1. Preheat the oven to 400°F and lightly grease a 9 x 13-inch baking dish with olive oil.
  2. In a large bowl, add the cracked eggs, milk, salt, and black pepper, and whisk until well combined. Set aside.
  3. In a large pan on medium heat, warm the olive oil, then add the diced onion and cook for 4-5 minutes, stirring frequently, until translucent and tender. Transfer the cooked onion to the greased baking dish.
  4. In the same pan, add the asparagus pieces and 2 tablespoons of water, and steam/cook, stirring frequently, for 2-3 minutes until the asparagus is bright green and slightly tender. Set aside.
  5. Pour the egg mixture into the greased baking dish, ensuring everything is well incorporated and evenly distributed.
  6. Top the egg mixture with the crumbled goat cheese, cooked asparagus pieces, and fresh herbs, spreading everything out evenly.
  7. Transfer the baking dish to the oven and bake for 20-25 minutes until the eggs are set in the middle and the sides are just turning golden brown.
  8. Once cooked, the asparagus egg bake can be enjoyed immediately, served warm, or cooled and stored in the fridge for 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.

To Use Frozen Asparagus: Swap the fresh asparagus for 2 cups of chopped frozen asparagus in step #4.

To Use Green Onions: Swap the whole onion for 4 green onions (white parts only) in step #3.

To Use Onion Powder: Swap the whole onion for 1 teaspoon of onion powder. Skip step #3 and add it in step #2 instead.

To Use Dried Herbs: Swap the fresh herbs for 1 tablespoon of dried herbs, such as dried parsley, basil, or dill. Add them in step #2 instead of step #6.

Nutrition

  • Serving Size: 1 serving
  • Calories: 267 calories
  • Sugar: 4 grams
  • Fat: 19 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Protein: 19 grams

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Honey Cashew Chicken

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Filled with tender chicken, crunchy cashews, and veggies covered in a sweet and spicy sauce, this honey cashew chicken is full of flavor. Plus, it’s made in one pan and ready in 30 minutes, making it perfect for a healthy weeknight dinner.

White bowl of honey cashew chicken stir fry with chopsticks and small bowls of sliced green onion, sesame seeds, and cashews on the side.

If you’re trying to save money, but still want to enjoy the flavors of takeout, this honey cashew chicken recipe is for you. The stir fry is loaded with protein and healthy fats, and the homemade sauce creates a glossy, sweet-and-spicy glaze that brings everything together.

And the best part is, everything cooks in one pan, which makes cleanup a breeze and leaves you more time to enjoy your evening. Serve it over a bed of fluffy white rice for a healthy dinner the whole family can enjoy.

Two bowls honey cashew chicken on top of white rice with sliced green onion and roasted cashews on top with a beige and white checkered tea towel on the side on a white background.

Why You’ll Love It

  • Quick and Easy – This skillet meal is ready in 30 minutes, making it perfect for busy weeknights.
  • High in Protein – The combination of chicken and cashews gives this recipe 35 grams of protein per serving.
  • Full of Flavor – The homemade sauce of soy sauce and honey ensures every bite is full of flavor.
Plate of raw chicken thighs with bowls of cornstarch, honey, soy sauce, rice vinegar, white rice, roasted cashews, and broccoli florets with garlic cloves, green onions, and a red bell pepper on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To add some protein. The recipe calls for boneless, skinless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
  • Cashews – To add some more protein and healthy fats. You can use raw or roasted cashews.
  • Honey – To make the sauce sticky and add some sweetness.
  • Soy Sauce – To make the sauce and add some saltiness. You can use regular or low-sodium soy sauce.
  • Chili Flakes – To add a bit of spice, although optional. You can also use sriracha or another hot sauce you like.
  • Sesame Oil – To cook the chicken and add some flavors. I used sesame oil, but peanut oil or vegetable oil would also work.
  • Rice Vinegar – To balance the acidity in the sauce.
  • Corn Starch – To thicken the sauce.
  • Vegetables – To add some fiber and micronutrients. I opted for a red bell pepper and broccoli, but you can use any vegetables you like. A frozen stir-fry vegetable mix would also work well. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. I used white rice, specifically jasmine rice, but brown rice would also work well.

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.

Grid of 4 images with a pan of cooked cubed chicken thighs; a pan of cooked chicken with diced red onion and broccoli florets; a pan of cooked chicken, veggies, and stir fry sauce; and a pan of honey chicken with roasted cashews on top.

Red’s Nutrition Tip

Cashews are a high-protein nut that is rich in healthy fats and magnesium. That said, their high fat content makes them one of the most calorie-dense foods, so it’s important to practice portion control when consuming them.

Serving Suggestions

When served with rice, this honey cashew chicken is a balanced meal with protein, carbohydrates, fiber, and fat. That said, it can be 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 thighs to the recipe and/or use chicken breasts.
  • To make it higher in fiber, swap the white rice for brown rice and/or add some additional high-fiber vegetables to the stir fry, such as snow peas or green beans.
  • To make it lower in carbohydrates, swap the white rice for cauliflower rice.
Large pan of honey cashew chicken with a bowl of cooked white rice, roasted cashews, and sliced green onions on the side with an empty bowl with wood chopsticks on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the honey cashew chicken can be stored in an airtight container for up to 4 days.

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

To Reheat: Once thawed, the honey cashew chicken can be reheated in the microwave for 2-3 minutes. For the best results, add a splash of water to loosen the sauce before reheating.

More Chicken Recipes

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White bowl of honey cashew chicken stir fry with chopsticks and small bowls of sliced green onion, sesame seeds, and cashews on the side.

Honey Cashew Chicken

Author: Stephanie Kay

Ready in 30 minutes with 35 grams of protein, this honey cashew chicken stir-fry is perfect for a quick, easy, and healthy weeknight dinner.

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

Ingredients

Sauce:

  • 1/4 cup soy sauce
  • 1/4 cup honey
  • 2 tablespoons rice vinegar
  • 2 tablespoons water
  • 1/4 teaspoon chili flakes (optional)
  • 1 tablespoon corn starch

Stir-Fry:

  • 1 tablespoon sesame oil
  • 1 pound boneless, skinless chicken thighs, cut into 1/2-inch cubes
  • 2 green onions, thinly sliced (white and green parts separated)
  • 2 cloves garlic, minced or grated
  • 1 red bell pepper, cored and cubed
  • 2 cups broccoli florets
  • 3/4 cup cashews

To Serve:

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

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 allow to 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 soy sauce, honey, rice vinegar, water, minced garlic, chili flakes, and corn starch, and stir until well combined. Set aside.
  3. In a large skillet over medium-high heat, warm the sesame oil, then add sliced green onion (white parts only) and minced garlic and cook for 1 minute, stirring frequently.
  4. Add the chicken pieces and cook for another 2-3 minutes, stirring frequently, until partially cooked through.
  5. Add the diced bell peppers and broccoli florets, stir to combine with the chicken pieces, and cook for an additional 2-3 minutes.
  6. Pour the sauce into the pan, stir to coat the chicken and vegetables, and cook for 1-2 minutes, stirring frequently, until the sauce thickens slightly and the chicken is golden brown and cooked through to an internal temperature of 165°F.
  7. Turn off the heat, add the cashews to the pan, and stir until well combined.
  8. Serve the honey cashew chicken over the cooked rice with green onions (green parts only) 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.
Youtube video

Notes

To Use Boneless, Skinless Chicken Breasts: Swap the chicken thighs for equal parts boneless, skinless chicken breasts in step #4.

To Use Sriracha: Swap the chili flakes for 1 teaspoon of sriracha or hot sauce in step #2.

To Use Garlic Powder: Swap the garlic cloves for 1 teaspoon, but add it to the sauce in step #2 instead of step #3.

To Use Frozen Stir-Fry Vegetables: Swap the bell pepper and broccoli florets for 3 cups of frozen stir-fry vegetables in step #5.

Nutrition

  • Serving Size: 1 serving (with rice)
  • Calories: 676 calories
  • Sugar: 22 grams
  • Fat: 20 grams
  • Carbohydrates: 90 grams
  • Fiber: 4 grams
  • Protein: 35 grams

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Almond Flour vs. Coconut Flour: Which is Healthier?

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Almond flour and coconut flour are often suggested as healthier alternatives to wheat flour, but which one wins the ultimate grain-free showdown? Here is a nutrition breakdown and comparison of almond flour vs. coconut flour, so you can make the best choice for your diet and health goals.

Grid of 2 images with a close of up almond flour and a close up of coconut flour.

Table of contents

What’s the difference between almond flour and coconut flour?

Almond flour and coconut flour are popular alternatives to all-purpose flour; however, they differ in source, production method, nutrient profiles, and baking uses.

Almond flour is made from finely ground almonds. It is made by blanching whole, raw almonds in boiling water to remove their skin and then grinding them into a fine powder. Almond flour is naturally gluten-free and offers a subtle nutty flavor and tender, moist, but dense texture.

Coconut flour is made by grinding the leftover coconut pulp, also known as coconut “meat”, from coconut milk production. Once the liquid has been extracted from a coconut to make milk, the white fleshy bit remaining is dried at a low temperature and then ground into a fine powder. Coconut flour is naturally gluten-free and offers a sweet, floral, and tropical flavor, with a dense and slightly crumbly texture.

Type of FlourAlmond FlourCoconut Flour
SourceAlmondsCoconut
Production MethodMade by grinding blanched almonds into a fine powderMade by grinding dried, defatted coconut meat
TasteNutty, slightly sweetSweet, floral, tropical
Baking TextureTender, moist, and denseDense, soft, and crumbly
Gluten ContentGluten FreeGluten Free
Infographic on almond flour vs coconut flour.

Almond Flour vs. Coconut Flour: Nutrition

Here is a nutrition comparison of calorie, macronutrient, and micronutrient content of 100 grams of almond flour vs. coconut flour (1, 2).

Nutrition per 100 gramsAlmond FlourCoconut Flour
Calories622 calories438 calories
Protein26.2 grams16.1 grams
Fat50.2 grams15.3 grams
Carbohydrates16.2 grams58.9 grams
Fiber9.3 grams34.2 grams
Sugar4.0 grams14.3 grams

Calories

Almond flour contains more calories than coconut flour. A 100-gram serving of almond flour contains 622 calories, while a 100-gram serving of coconut flour contains 438 calories.

Protein

Almond flour contains more protein than coconut flour. A 100-gram serving of almond flour contains 26.2 grams of protein, while a 100-gram serving of coconut flour contains 16.1 grams of protein.

Almonds are one of the highest-protein nuts, second only to peanuts; therefore, almond flour is an excellent source of vegetarian protein and plant-based protein. Although coconut contains the word ‘nut,’ it is actually a fruit and, therefore, contains far less protein than almonds.

Fat

Almond flour contains a lot more fat than coconut flour, which contributes to its higher calorie content. A 100-gram serving of almond flour contains 50.2 grams of fat, while a 100-gram serving of coconut flour contains 15.3 grams of fat.

Both almond flour and coconut flour are good sources of healthy fats. Almonds are high in unsaturated fats in the form of monounsaturated fats, while coconuts are high in saturated fat in the form of medium-chain Triglycerides (MCTs), primarily lauric acid. MCTs differ from long-chain saturated fats found in animal products as they are rapidly digested and converted into energy, bypassing the usual fat digestion process, and have been shown to offer several health benefits, including improved muscle strength and function, improved cognitive performance, and increased fat oxidation (3).

That said, the high fat content of almond flour is also what makes it high in calories, as fats are the highest-calorie macronutrient, providing 9 calories per gram, compared to the 4 calories per gram from protein and carbohydrates (4).

Carbohydrates

Coconut flour contains far more carbohydrates than almond flour. A 100-gram serving of almond flour contains 16.2 grams of carbohydrates, while a 100-gram serving of coconut flour contains 58.9 grams of carbohydrates.

Given that coconuts are a fruit, they are primarily a source of complex carbohydrates, compared to almonds, which are a nut, and primarily a source of fat and protein.

Fiber

Coconut flour contains more fiber than almond flour. A 100-gram serving of almond flour contains 9.3 grams of fiber, while a 100-gram serving of coconut flour contains 34.2 grams of fiber.

Although both almonds and coconuts are high-fiber foods, coconut flour has more fiber than almond flour primarily due to how it is made. The leftover coconut “meat” used to make coconut flour has been defatted, which concentrates its structural plant cell walls, resulting in a higher fiber flour, namely in the form of insoluble fiber. None of the natural oils and fats are extracted from the almonds before they are ground into flour.

Sugar

Coconut flour contains more sugar than almond flour. A 100-gram serving of almond flour contains 4.0 grams of sugar, while a 100-gram serving of coconut flour contains 14.3 grams of sugar.

It’s important to note that the sugar in almond flour and coconut flour is naturally occurring; neither flour contains added sugars.

Vitamins & Minerals

Both almond flour and coconut flour are good sources of micronutrients. Almond flour contains more vitamin E, calcium, and phosphorus, while coconut flour contains more iron, potassium, copper, and zinc, and they contain a similar amount of magnesium.

Other Factors to Consider

Here are some other factors to consider when comparing almond and coconut flour.

Dietary Needs

Both almond flour and coconut flour are grain-free, gluten-free flours, making them good options for individuals with celiac disease or gluten allergies.

The low-carb content of almond flour also makes it a good option for individuals following a low-carb diet, or a grain-free diet such as the paleo diet or keto diet, while coconut flour is a good option for individuals with tree nut allergies.

Shelf Life

Almond flour has a shorter shelf life than coconut flour because it still contains all of its natural oils and fat, which increases its rate of spoilage. Opened almond flour can last for 2-4 months in an airtight container in the pantry or up to 6 months in the refrigerator. Opened coconut flour can last 6-8 months in an airtight container in the pantry or up to 12 months in the refrigerator.

Cost

Coconut flour is significantly cheaper than almond flour. Since coconut flour is a byproduct of coconut milk, it has lower production costs than almond flour, which requires growing, harvesting, and processing a resource-intensive crop.

On average, almond flour is 1.5 to 2 times more expensive than coconut flour. Almond flour ranges from $6.00 to $12.00 per pound, while coconut flour ranges from $3.00 and $6.00 per pound across major US retailers.

Can you substitute almond flour and coconut flour?

Unfortunately, you cannot swap almond flour and coconut flour in a 1:1 ratio in a recipe. Each flavor behaves differently as they have vastly different chemical properties, oil contents, and liquid absorption rates.

Coconut flour absorbs far more liquid than almond flour, up to four times more, and requires extra eggs to prevent crumbling in baked goods. In general, you can substitute coconut flour for almond flour, and vice versa, with a few simple recipe adjustments. For example:

If a baking recipe calls for almond flour and you want to use coconut flour, use 1/4 cup of coconut flour for every 1 cup of almond flour, add 1 egg for every 1/4 cup of coconut flour used, and add more liquid if the batter looks too thick.

If a baking recipe calls for coconut flour and you want to use almond flour, use 3 to 4 cups of almond flour for every 1 cup of coconut flour, reduce the number of eggs in the recipe by at least half, and reduce the liquid by roughly 1/3.

FAQs

Is almond flour or coconut flour better for weight loss?

Neither almond flour nor coconut flour is inherently better for weight loss. While coconut flour is generally lower in calories and higher in fiber, both flours can support weight loss when consumed as part of a healthy diet that creates a calorie deficit.

Can you substitute coconut flour or almond flour for wheat flour?

Yes, however, the exact method will vary by recipe, as you may need to combine almond flour and coconut flour with other flours, baking powder, and/or additional binding agents to achieve the desired results.

What’s the difference between almond flour and almond meal?

While similar, almond flour and almond meal are not the same. Almond flour is made from finely ground blanched almonds with the skins removed, while almond meal is made from ground whole, unpeeled almonds with the skin left on.

What are the best almond flour and coconut flour brands?

Bob’s Red Mill® is generally considered the best brand for both almond and coconut flour.

So, which is healthier?

In the coconut flour vs. almond flour debate, neither comes out on top. Both almond flour and coconut flour are healthy flours and minimally processed foods that offer many health benefits.

While almond more is more calorie-dense than coconut flour, it is lower in carbs, higher in protein, and full of healthy fats. Albeit, coconut flour is a better source of fiber, vitamins, and minerals.

The Bottom Line

Both almond flour and coconut flour are healthy alternative flours. Almond flour is made of finely ground blanched almonds, and coconut flour is made from defatted, dried coconut meat. Almond flour is a good source of protein and healthy fats, while coconut flour is lower in calories and a good source of fiber. Both are good sources of vitamins and minerals and can be included in a healthy and balanced diet.

Meal Prep Tofu Burrito Bowls

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Filled with rice, crumbled tofu “meat”, and veggies, these meal prep tofu burrito bowls are a delicious and nutritious vegetarian meal. Top them with avocado and salsa for a tasty lunch or dinner.

Four meal prep tofu burrito bowls in glass containers on a white background.

I’ve said it before, and I’ll say it again: tofu is such an underrated ingredient. Not only is it a great source of vegetarian protein for meatless meals, but it’s inexpensive and versatile. Tofu works well baked, grilled, or fried, and can be used in stir-fries, tacos, sandwiches, and even pasta sauces.

Tofu also makes a great substitute for ground meat in many dishes, as it can easily be crumbled and seasoned to resemble the texture of ground beef or turkey, as I’ve done in these make-ahead tofu burrito bowls. In fact, the crumbled tofu “meat” is the perfect way to make meatless burrito bowls without skimping on flavor and with minimal effort.

Close up of a vegan burrito bowl with tofu with tortilla chips on the side.

Why You’ll Love Them

  • Vegetarian – These tofu burrito bowls are a meatless meal that everyone can enjoy.
  • High in Protein – The combination of crumbled tofu and beans ensures these bowls have 23 grams of plant-based protein per serving.
  • Keep Well – The bowls keep well in the fridge for days, making them a great meal prep idea.
Plate with a block of tofu, fresh cilantro, bowl of soy sauce, bowl of nutritional yeast, bowl of spices, bowl of black beans, bowl of frozen corn, bowl of whit rice, with a lime, red onion, and red bell pepper on a white background.

Ingredients + Substitutions

  • Tofu – To add some vegetarian protein and make the crumbled tofu “meat”.
  • White Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work. See the notes section of the recipe card for details.
  • Black Beans – To add some more protein and fiber.
  • Frozen Corn – To add some more fiber and color.
  • Fresh Veggies – The recipe calls for a red onion and red bell pepper, but you can use any color you like.
  • Spices – A combination of chili powder, smoked paprika, ground cumin, and garlic powder to season the tofu. If preferred, you can use fajita seasoning. See the notes section of the recipe card for details.
  • Soy Sauce – To add a salty flavor to crumbled tofu.
  • Nutritional Yeast – To add an umami flavor to the crumbled tofu.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.
  • Toppings – I used sliced avocado, salsa, sour cream, fresh cilantro, and lime wedges, but you can use any toppings you like. Guacamole, pico de gallo, Greek yogurt, and shredded cheese would also work well.

Dietary Adaptions

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

To Make them Dairy-Free: No adaptations are needed; this recipe is dairy-free, as long as you don’t add sour cream or yogurt as a topping.

Glass bowl with crumbled tofu and spices on top.
Glass bowl of seasoned crumbled tofu.

Red’s Nutrition Tip

Not only is tofu a good source of protein, but it’s also a good source of iron, specifically non-heme iron. By pairing it with black beans, another good source of non-heme iron, you can easily increase the overall iron content of this dish.

Large baking sheet with parchment paper on top with cooked crumbled tofu meat.

Serving Suggestions

These meal prep tofu burrito bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own or adapted to suit your calorie or macro needs. For example:

  • To make them vegan, swap the sour cream for vegan sour cream.
  • To add more protein, add an additional 1/2 pound of tofu along with the necessary seasoning.
  • To make them lower in carbohydrates, swap the white rice for cauliflower rice.
  • To add more fiber, swap the white rice for brown rice and/or add some shredded lettuce or kale to the bowls.
  • To add more flavor, swap the plain rice for cilantro lime rice.
  • To add more heat, add some hot sauce to the tofu crumble mixture.
Glass meal prep contains of tofu burrito bowls organized in a vertical line.

Storage + Reheating

To Refrigerate: Once cooked, allow the tofu burrito bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. Only add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. Only add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

To Reheat: You can reheat meal prep tofu burrito bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating. Add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

More Tofu Recipes:

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Four meal prep tofu burrito bowls in glass containers on a white background.

Meal Prep Tofu Burrito Bowls

Author: Stephanie Kay

Filled with crumbled tofu “meat”, rice, beans, and veggies are loaded with flavor, 23 grams of protein, and 10 grams of fiber. They keep well in the fridge for days, making them a great make-ahead lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
Print Recipe

Ingredients

Tofu “Meat”:

  • 1 (14 ounce) block extra-firm tofu
  • 2 tablespoons olive oil
  • 2 tablespoons soy sauce
  • 1 tablespoon nutritional yeast (optional)
  • 2 teaspoons chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder

Bowls:

  • 1 1/2 cups white rice, uncooked
  • 1/4 red onion, diced
  • 1 red bell pepper, seeded and diced
  • 1 (14 ounce) can black beans, drained and rinsed
  • 1 cup frozen corn, thawed

To Serve (Optional):

  • 1 avocado, peeled and cubed
  • 1/2 cup salsa
  • 1/4 cup sour cream
  • 1 lime, cut into wedges

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. 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 allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  3. In a large bowl, crumble the block of tofu into small bite-sized pieces (similar to ground meat) using your hands. Add the olive oil, soy sauce, nutritional yeast, chili powder, paprika, cumin, and garlic powder to the bowl and stir until well combined.
  4. Transfer the crumbled tofu to the baking sheet and spread it out evenly. Transfer the baking sheet to the oven for 25-30 minutes, stirring halfway through, and cook until browned and slightly crispy.
  5. While the tofu bakes, prepare the bean mixture. In a large bowl, add the strained black beans, diced onion, diced bell pepper, and thawed corn, and stir until well combined.
  6. Once the rice and tofu are ready, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the crumbled tofu and ¼ of the bean mixture, and top each bowl with sliced avocado, salsa, sour cream, and a wedge of lime. (Note: If prepping the bowls ahead of time, wait to add the sliced avocado, salsa, sour cream, and lime until you are ready to serve.)
  7. The bowls can be served immediately or stored, without avocado, salsa, sour cream, and lime wedges, in the refrigerator for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Brown Rice: Swap the white rice for equal parts brown rice in step #2 and increase the cooking time to 40 minutes.

To Use Mexican/Fajita Seasoning: Omit the chili powder, paprika, cumin, and garlic powder, and use 1 1/2 tablespoons of Mexican seasoning in step #3 instead.

Nutrition

  • Serving Size: 1 bowl (no toppings)
  • Calories: 548 calories
  • Sugar: 5 grams
  • Fat: 14 grams
  • Carbohydrates: 84 grams
  • Fiber: 10 grams
  • Protein: 23 grams

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Mediterranean Orzo Salad

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Packed with crisp veggies and tossed in a zesty Greek dressing, this Mediterranean orzo salad is as nutritious as it is flavorful. It’s versatile enough to be a side or a main, and since the flavors deepen overnight, it’s the ultimate make-ahead meal prep.

Large white bowl of mediterranean orzo salad with a silver serving spoon on a beige and white checkered tea towel with bowls of parsley, feta cheese, and olives in the background.

Although orzo looks like rice, it’s actually a form of pasta, and it works incredibly well in a salad. Not only is it great at absorbing flavor, but this tiny pasta offers a great texture, and its small size ensures you get a little bit of everything in every bite.

I opted to go the Greek flavor route with this Mediterranean orzo salad recipe, filling it with sun-dried tomatoes, cucumber, feta cheese, olives, and fresh herbs. It works well as a light lunch or a healthy side dish for a summer picnic or BBQ.

Overhead image of a white bowl filled Mediterranean orzo pasta salad with a silver spoon and a wood salt and pepper shaker, bowl of feta cheese, bowl of kalamata olive, wedge of lemon, wood bowl of fresh parsley, and bowl of dried oregano on a white background.

Why You’ll Love Them

  • Quick and Easy – Ready in 30 minutes, this orzo salad is super simple to prepare.
  • Full of Flavor – The combination of chopped veggies, feta, and herbs fills the salad with Mediterranean flavors.
  • Keeps Well – This Mediterranean orzo salad keeps well in the fridge, making it a great meal prep idea.
Jar of olive oil, jar of dried oregano, garlic clove, bowl of feta cheese, lemon, bowl of mustard, bowl of sun-dried tomatoes, bowl of orzo, fresh parsley, cucumber, red onion, bowl of kalamata olives, and bowl of artichoke hearts on a white background.

Ingredients + Substitutions

  • Orzo – To add some complex carbohydrates and make the pasta salad. I used this rice-shaped pasta, as I think it works best, but other small pasta shapes will also work.
  • Red Onion – To add some color and flavor. I used red onion, but white onion or green onion will also work.
  • Sun-Dried Tomatoes – To add more color and flavor. The recipe calls for sun-dried tomatoes, as I think they provide the best flavor and texture, but grape or cherry tomatoes will also work well. See the notes section of the recipe card for details.
  • Cucumber – To add some green veggies. I used an English cucumber, but Persian cucumbers would also work well.
  • Artichoke Hearts – To add some fiber. You can use canned or jarred artichoke hearts, or omit them completely if you’re not a fan.
  • Kalamata Olives – To add some saltiness. The recipe calls for kalamata olives, but any briny olives will do.
  • Feta Cheese – To add some vegetarian protein and fats.
  • Parsley – The recipe calls for fresh parsley, but you could use other fresh herbs such as basil or dill.
  • Olive Oil – To make the Greek dressing and add some healthy fats. You can use regular or extra virgin olive oil.
  • Lemon Juice – To balance the acidity of the dressing. I used fresh lemon juice, but bottled lemon juice or red wine vinegar will also work well. See the notes section of the recipe card for details.
  • Garlic – To flavor the dressing. The recipe calls for a garlic clove, but garlic powder will also work. See the notes section of the recipe card for details.
  • Oregano – To flavor the dressing. The recipe calls for dried oregano, but fresh oregano will also work. See the notes section of the recipe card for details.
  • Dijon Mustard – To emulsify dressing, although optional.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of 4 images of a bowl of cooked orzo; a bowl of cooked orzo with diced cucumber, red onion, artichoke hearts, parsley, olives, and sun-dried tomatoes; bowl with cooked orzo with veggies and crumbled feta cheese on top; and a bowl of orzo pasta salad.

Red’s Nutrition Tip

While this salad is high in fat, it’s low in saturated fat and full of healthy fats, specifically monounsaturated and polyunsaturated fats. These are known as “good” fats because they have been shown to reduce cardiovascular disease risk markers, including low-density lipoprotein (LDL), also known as “bad” cholesterol (1, 2).

Serving Suggesting

This orzo Greek salad is a good source of complex carbohydrates and healthy fats. It works well as a main dish or side dish and can be adapted to suit your personal calorie or macro needs. For examples:

  • To make it a more balanced meal, serve it with a source of protein and fiber.
  • To add more fiber, add a can of garbanzo beans (chickpeas) and/or chopped spinach to the salad.
  • To increase the protein content of the meal, serve it with a source of plant or animal protein, such as grilled chicken, steak, salmon, or tofu.
Close up of a large white bowl filled with Greek orzo pasta salad with a spoon.

Storage

To Refrigerate: Once dressed, this Greek orzo salad can be stored in an airtight container in the fridge for up to 4 days.

To Make Ahead: If making this orzo salad ahead of time, prepare the salad and Greek dressing and store them in separate airtight containers. When you are ready to eat, cover the salad with dressing and toss to combine.

More Salad Recipes:

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Large white bowl of mediterranean orzo salad with a silver serving spoon on a beige and white checkered tea towel with bowls of parsley, feta cheese, and olives in the background.

Mediterranean Orzo Salad

Author: Stephanie Kay

This Greek-inspired Mediterranean orzo salad is easy to make and full of flavor. It works well as a main course or a side dish, and can also be made ahead of time and stored in the fridge for several days.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Cuisine: Mediterranean
Print Recipe

Ingredients

Orzo Salad:

  • 1 cup orzo, uncooked
  • 1/2 red onion, diced
  • 1/2 cup sun-dried tomatoes, diced
  • 1/2 English cucumber, diced
  • 1 cup artichoke hearts, drained and diced
  • 1/4 cup kalamata olives, pitted and sliced
  • 1/2 cup parsley, finely chopped
  • 1/2 cup crumbled feta cheese

Greek Dressing:

  • 1/4 cup olive oil
  • 3 tablespoons fresh lemon juice
  • 1 clove garlic, grated or minced
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. Bring a large pot of salted water to a boil, add the pasta, and cook as per package directions or until al dente. Once the pasta is cooked, using a colander, drain the cooking water, and run the pasta under cold water to cool it down and stop the cooking process. Once cooled, give the pasta a good shake to remove any excess water.
  2. In a small bowl or jar, add the dressing ingredients: olive oil, lemon juice, minced garlic, dried oregano, Dijon mustard, salt, and pepper, and whisk until well combined. Set aside.
  3. Once the pasta has cooked and cooled, in a large mixing bowl, add the cooled orzo, diced red onion, diced sun-dried tomatoes, diced artichoke hearts, sliced olives, crumbled feta, and chopped parsley, and toss until well combined.
  4. Pour the dressing into the bowl and toss until well combined. Taste the salad and adjust the seasoning as needed.
  5. The orzo pasta salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.
Youtube video

Notes

To Use Grape or Cherry Tomatoes: Swap the sun-dried tomatoes for 2 cups of cherry grape tomatoes sliced in half in step #3.

To Use Red Wine Vinegar: Swap the lemon juice for 3 tablespoons of red wine vinegar in step #2.

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

To Use Fresh Oregano: Swap the dried oregano for 1 1/2 teaspoons of fresh oregano in step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 225 calories
  • Sugar: 2 grams
  • Fat: 14 grams
  • Carbohydrates: 22 grams
  • Fiber: 3 grams
  • Protein: 6 grams

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10 Added Sugar-Free Swaps

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It’s no secret that excess sugar is less than ideal for our health; however, many people still struggle to limit their intake. It’s sweet and tasty, and the thought of cutting it out cold turkey can feel completely overwhelming. So, here are some simple sugar-free swaps you can make today to reduce your consumption of added sugars while still satisfying your sweet tooth.

Sugar cubes and white sugar on a wood background with the words sugar free written into it.

Table of contents

To be clear, sugar can be included in a healthy diet. Not only is sugar naturally occurring in many nutritious whole foods, but even added sugars can be incorporated into a balanced diet in moderate amounts.

The Dietary Guidelines for Americans recommend that added sugars make up no more than 10% of total calorie intake, and ideally no more than 5% (1). On average, this equates to no more than 25 grams of added sugar per day for adult females and 36 grams of added sugar per day for adult males.

Unfortunately, many processed foods contain added sugar, and even versions marketed as “healthy” contain hidden sugars that can add up over time. Fortunately, reducing your sugar intake can be made easy if you know what to look for, and it offers many health benefits. Limiting excess sugar in the diet can help maintain stable blood sugar levels, support energy, and manage weight (2, 3).

“No Added Sugar” vs. “Sugar-Free”

Reading food labels is the best way to determine if a product contains sugars. The Nutrition Facts label will tell you how much Total Sugar and Added Sugar the item contains. Total Sugars accounts for the natural sugars and added sugars, while Added Sugars accounts for the sugars added during processing.

In addition to the Nutrition Facts label, food manufacturers may add nutrient content claims to the front-of-package label to make their products appear more appealing to boost sales. Fortunately, these claims must adhere to strict regulatory criteria to ensure accuracy. Common claims for sugar include (4, 5):

  • No Added Sugar: No sugar or ingredient containing sugar was added during processing or packaging, but the product may still contain natural sugars.
  • Sugar Free: Contains less than 0.5 grams of sugar, both natural and added, per serving.
  • Reduced/Less Sugar: Contains at least 25% less sugar than the regular version of the product.

Types of Sugar-Free Sweeteners in Food

To support sugar-free label claims and still make foods taste sweet without white sugar or table sugar, manufacturers often use sugar-free sweeteners in processed foods. These code words for sugar include artificial sweeteners, sugar substitutes, and non-nutritive sweeteners, which offer a sweet taste without sugar and zero or very low calories. Examples of sugar-free sweeteners include:

  • Sugar Alcohols: Erythritol, Lactitol, Maltitol, Mannitol, Sorbitol, Xylitol, etc.
  • Non-Nutritive Sweeteners: Acesulfame Potassium (Ace-K), Monk Fruit Extract, Saccharin, Stevia, Sucralose, etc.

The FDA and Health Canada have approved these sweeteners for use in food and drinks, and they are considered safe for the general public, including individuals with diabetes. You can determine if a product contains a sugar-free sweetener by reading the ingredients label.

Infographic of easy added sugar-free swaps.

Easy No Added Sugar Swaps

Here is a list of simple swaps you can make today to reduce your added sugar intake.

1. Swap cereal for oatmeal.

Cereal is a convenient grab-and-go breakfast, but it’s also one of the biggest sources of added sugars. While it may be obvious that Fruit Loops and Lucky Charms are high in sugar, many cereals marketed as “healthier” choices contain just as much sugar as the brightly colored versions. Fortunately, swapping breakfast cereal for oatmeal is relatively easy, and you can flavor it with toppings of your choice, such as cinnamon and fresh berries.

A 1-cup serving of Honey Nut Cheerios® has 12 grams of added sugar, while a 1/2-cup serving of rolled oats has 0 grams of added sugar (6, 7). By swapping cereal for oatmeal, you can reduce added sugar intake by 12 grams.

2. Swap soda for sparkling water.

Sodas and other sugar-sweetened beverages are the biggest contributors of added sugar in the standard American diet and weight gain (8). Regular soda is typically sweetened with high-fructose corn syrup, offering a large number of calories and little nutritional benefits. In addition to diet soda, which is sweetened with non-nutritive sweeteners such as aspartame, acesulfame potassium (Ace-K), and sucralose (Splenda), sparkling water is a refreshing beverage that provides the same satisfying “fizz” that soda drinkers enjoy.

A 12-ounce serving of Coca-Cola® has 39 grams of added sugar, while a 12-ounce serving of sparkling water has 0 grams of added sugar (9, 10). By swapping soda for sparkling water, you can reduce added sugar intake by 39 grams.

3. Swap flavored milk for plain milk.

Be it regular milk, oat milk, or almond milk, sweetened milks contain a lot of added sugar. While cow’s milk contains naturally occurring sugar in the form of lactose, chocolate milk, strawberry milk, and many non-dairy milks contain added sugar. In fact, most plain oat milk contains added sugar, oils, salt, gums, and flavor to improve the texture and flavor.

A 1-cup serving of 2% chocolate milk has 11 grams of added sugar, while a 1-cup serving of 2% milk has 0 grams of added sugar (11, 12). By swapping chocolate milk for plain milk, you can reduce added sugar intake by 11 grams.

4. Swap granola bars for trail mix.

Granola bars come in various types and forms, from chewy and crunchy to fruit-filled and nut-based, most of which contain added sugars. Given that granola bars are often made of nuts, seeds, and dried fruit, swapping them for trail mix is a simple way to get the same energy, fiber, and healthy fats without the refined sugars. Not to mention, it’s a good low-carb swap for individuals reducing carbohydrate intake or managing diabetes.

A 1-bar serving of Nature Valley® Trail Mix Bar has 5 grams of added sugar, while a 1/4-cup serving of trail mix has 0 grams of added sugar (13, 14). By swapping granola bars for trail mix, you can reduce added sugar intake by 5 grams.

5. Swap canned fruit for fresh fruit.

Fruit is a source of natural sugar, fiber, and micronutrients; however, canned fruit often contains added sugars in the form of syrup to add sweetness and maintain texture and color. By choosing fresh fruit over canned, you can reduce your sugar intake and increase your vitamin C intake at the same time.

A 1/2-cup serving of Del Monte® Fruit Salad has 14 grams of added sugar, while a 1/2-cup serving of fresh fruit salad has 0 grams of added sugar (15, 16). By swapping canned fruit for fresh fruit, you can reduce added sugar intake by 14 grams.

6. Swap flavored yogurt for plain yogurt.

All forms of yogurt are good sources of protein and probiotics, but some sweetened yogurts can carry as much sugar as chocolate bars or baked goods. Opting for regular yogurt or plain Greek yogurt is a lower-sugar and higher-protein option, and you can add extra flavor with honey or maple syrup, while controlling the level of sweetness.

A 3/4-cup serving of Dannon® Strawberry Fruit on the Bottom Yogurt has 12 grams of added sugar, while a 3/4-cup serving of plain, whole milk yogurt has 0 grams of added sugar (17, 18). By swapping flavored yogurt for plain yogurt, you can reduce added sugar intake by 12 grams.

7. Swap peanut butter for natural peanut butter.

Be it peanut butter or almond butter, many conventional nut butters contain added sugar in the form of cane sugar or corn syrup to enhance flavor and texture. Not to mention, flavored spreads such as Nutella® contain even more. Fortunately, it’s easy to find natural nut butters made solely of nuts and salt.

A 2-tablespoon serving of Jif® Peanut Butter has 2 grams of added sugar, while a 2-tablespoon serving of natural peanut butter has 0 grams of added sugar (19, 20). By swapping conventional peanut butter for natural peanut butter, you can reduce added sugar intake by 2 grams.

8. Swap salad dressing for homemade dressing.

Surprisingly, store-bought salad dressings commonly contain added sugars to enhance flavor, particularly in “light” and “low-fat” versions. While making homemade salad dressings takes a little extra time, it’s very easy to do and keeps well in the fridge for weeks.

A 2-tablespoon serving of Kraft® Catalina Dressing has 8 grams of added sugar, while a 2-tablespoon serving of homemade salad dressing can contain 0 grams of added sugar (21). By swapping store-bought salad dressing for homemade salad dressing, you can reduce added sugar intake by 8 grams.

9. Swap flavored coffee for plain coffee.

From lattes to iced coffee, there are so many styles and flavors to choose from. Although there is no harm in adding milk to coffee or lattes – it’s actually a great source of protein and micronutrients – flavored coffees like vanilla lattes and iced mochas often contain liquid syrups and whipped cream. Much like coffee, warm and iced tea can also be a source of added sugar, so it’s best to opt for unsweetened tea whenever possible.

A 12-ounce serving of a Starbucks® Vanilla Café Latte has 15 grams of added sugar, while a 12-ounce serving of a Starbucks® Café Latte has 0 grams of added sugar(22). By swapping flavored coffee for regular coffee, you can reduce added sugar intake by 15 grams.

10. Swap jam for fruit spread.

Be it store-bought or homemade, jams and jellies contain added sugars. Fortunately, they can easily be swapped for fruit spreads or chia seed jams that are free of added sugar and contain more fiber. Alternatively, many brands offer jams free of added sugar, often sweetened with Splenda®, stevia, or fruit juice.

A 1-tablespoon serving of Smucker’s® Strawberry Jam has 9 grams of added sugar, while a 2-tablespoon serving of GoodGood® Strawberry Spread has 0 grams of added sugar (23, 24). By swapping jam for fruit spread, you can reduce added sugar intake by 9 grams.

The Bottom Line

Opting for foods with “no added sugar” ensures that sugar was not added during processing or packaging and can help to limit overall intake of added sugars. Limiting sugar intake can help to manage diabetes, support weight loss, and improve overall health.

Chicken and Leek Risotto

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This chicken and leek risotto features crispy chicken thighs and creamy leek risotto to create a delicious and heart-warming meal. While it tastes like a restaurant meal, it’s incredibly simple to make.

Large beige enabled cast-iron pan with chicken and leek risotto on a beige and striped tea towel with a gold serving spoon and a small wood bowl of freshly grated parmesan cheese and small white bowl of fresh parsley in the background.

Risotto is one of those dishes that people think is really difficult, but it’s actually a surprisingly meditative one-pan meal to prepare. With a little time and love, you can turn humble rice into a rich and creamy risotto without any cream at all.

In fact, the creamy texture of risotto comes from the constant friction of the rice as it cooks, which breaks down the naturally present starches. This creates a neutral backdrop that highlights any flavor you want to add, and this chicken and leek risotto recipe is a perfect example of that.

Large pot of leek risotto with chicken thighs on top with a gold serving spoon on a beige tea towel with parmesan cheese and parsley on the side on a white background.

Why You’ll Love It

  • Balanced Meal – This is a well-balanced meal with protein, carbohydrates, and healthy fats.
  • Easy to Make – While it does take some time, the chicken and leek risotto is made with minimal ingredients and is easy to make.
  • Seasonal – This dish is a great way to use spring leeks and eat with the seasons.
Plate of raw chicken thighs, shallot, garlic cloves, bowl of butter, bowl of arborio rice, parmesan cheese, glass jug of chicken stock, leeks, and a lemon on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To add some protein. The recipe calls for bone-in, skin-on chicken thighs, but you can use boneless, skinless chicken breasts or boneless, skinless chicken thighs if preferred. See the notes section of the recipe card for details.
  • Arborio Rice – To add some carbohydrates and make the risotto. The recipe calls for arborio rice, but you can use any risotto rice, such as carnaroli rice or vialone rice.
  • Leeks – To flavor the leek risotto.
  • Shallot and Garlic – To further flavor the risotto. The recipe calls for a whole shallot and garlic cloves, but you can use a small onion, onion powder, or garlic powder if needed. See the notes section of the recipe card for details.
  • Broth – To cook the rice and add flavor. The recipe calls for chicken broth, but vegetable broth will also work.
  • Lemon Juice – To balance the acidity in the risotto; however, you can use white wine if preferred. See the notes section of the recipe card for details.
  • Olive Oil and Butter – To add some healthy fats and ensure the risotto is creamy. I opted for a mixture of olive oil and butter, but you can use one of the other if preferred.
  • Parmesan – To make the risotto rich and creamy, and add some more protein.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the butter for additional olive oil and omit the parmesan cheese.

Grid of 4 images with a pot of seared chicken thighs; a pot of sautéed shallots and leeks; a pot of sautéed shallots, leeks, garlic, rice, and chicken broth; and a pot of leek risotto with freshly grated parmesan cheese and butter on top.

Red’s Nutrition Tip

Leeks are a great source of prebiotics, a form of non-digestible plant fibers that help to stimulate the growth or activity of beneficial bacteria in the body. They are also a great source of antioxidants, making them a great addition to any meal.

Serving Suggestions

This leek and chicken risotto is a balanced meal with protein, carbohydrates, and fat. 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 chicken thighs to the recipe.
  • To make it lower in fat, use boneless, skinless chicken thighs or chicken breasts.
  • To make it higher in fiber, add some frozen peas to the risotto and/or serve it with a side of steamed broccoli.
White speckled bowl filled with a serving leek risotto with a chicken thigh on top with a gold fork on a white background.

Storage + Reheating

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

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

To Reheat: Once thawed, the risotto can be reheated in a pot with 1–2 tablespoons of broth or water per cup of risotto over medium-low heat, stirring constantly, until warm and creamy. Once thawed, the chicken thighs can be reheated in the oven at 350°F in a baking dish for 10-15 minutes or in the microwave for 2-3 minutes.

More Risotto Recipes:

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Large beige enabled cast-iron pan with chicken and leek risotto on a beige and striped tea towel with a gold serving spoon and a small wood bowl of freshly grated parmesan cheese and small white bowl of fresh parsley in the background.

Chicken and Leek Risotto

Author: Stephanie Kay

This chicken and leek risotto is a crowd-pleasing meal full of cozy and comforting flavors. It works well for a weeknight meal or weekend dinner party, and leftovers keep well in the fridge and freezer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 pounds chicken thighs, bone-in, skin-on
  • 1 shallot, minced
  • 3 leeks, halved and thinly sliced, white and light green parts only
  • 2 cloves garlic, minced or grated
  • 2 cups arborio rice, uncooked
  • 8–10 cups chicken broth
  • 1/2 lemon, juiced
  • 2 tablespoons butter
  • 1/4 cup freshly grated Parmesan cheese
  • Fresh parsley, finely chopped (to serve)

Instructions

  1. Preheat the oven to 400°F and line a baking sheet with aluminium foil or parchment paper.
  2. Add the chicken broth to a large pot on medium-low heat and keep warm.
  3. Place the chicken thighs on a cutting board, pat them dry with a paper towel, and then season generously with salt and pepper on both sides.
  4. In a large pot or cast-iron skillet, warm the olive oil on medium-high heat, then add the chicken thighs, skin side down, and cook for 7-8 minutes or until the skin is crispy, then flip and cook for an additional 2-3 minutes until the bottom of the thighs are seared.
  5. Transfer the chicken thighs to the baking sheet, skin side up, and then transfer them to the oven to cook for 20-25 minutes or until the chicken is cooked to an internal temperature of 165°F. Once cooked, remove them from the oven and allow them to rest on a cutting board while you finish the risotto.
  6. In the same pan used to sear the chicken thighs, on medium heat, add the minced shallot and cook for 3-4 minutes until tender, stirring frequently.
  7. Add the sliced leeks to the pan, stir to combine with the shallot, and cook for an additional 3-4 minutes, stirring constantly, until the leeks are tender and slightly translucent. Add the minced garlic to the pan, stir to combine, and cook for an additional 30 seconds.
  8. Add the uncooked rice and a pinch of salt to the pan, and cook for 1 minute, stirring constantly, until the rice is lightly toasted.
  9. Add a full ladle of chicken broth and the lemon juice to the pan to deglaze, and stir to combine with the rice and leek mixture until all of the liquid has absorbed.
  10. Continue adding ladles of chicken broth to the pan, while stirring continuously, allowing most of the liquid to be absorbed before adding more. This process can take 20-25 minutes; you’ll know it’s done when the rice reaches an al dente bite and a slightly creamy texture.
  11. Once the risotto is cooked, add the butter and parmesan cheese and stir until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  12. Return the cooked chicken thighs to the pan, nestling them into the risotto, and sprinkle with chopped parsley to serve.
  13. The chicken and leek risotto can be served immediately, 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 Boneless, Skinless Chicken Thighs: Swap the bone-in chicken thighs for equal parts boneless, skinless chicken thighs in step #3 and increase the cooking time to 10-12 minutes  or until the chicken reaches an internal temperature of 165°F. Once cooked, remove them from the pan. Skip step #5.

To Use Boneless, Skinless Chicken Breasts: Swap the bone-in chicken thighs for equal parts boneless, skinless chicken breasts in step #3 and increase the cooking time to 15-20 minutes or until the chicken reaches an internal temperature of 165°F. Once cooked, remove them from the pan. Skip step #5.

To Use Onion Powder: Swap the shallot for 1/2 teaspoon of onion powder. Skip step #6 and add it in step #7 with the garlic instead.

To Use Garlic Powder: Swap the garlic clove for 1 teaspoon of garlic powder in step #7.

To Use White Wine: Swap the lemon juice for 2 tablespoons of white wine in step #9, but allow it to cook off completely before adding the chicken broth.

Nutrition

  • Serving Size: 1 serving
  • Calories: 550 calories
  • Sugar: 4 grams
  • Fat: 23 grams
  • Carbohydrates: 63 grams
  • Fiber: 1 gram
  • Protein: 21 grams

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Mediterranean Grilled Halloumi Wraps

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Ready in 15 minutes, these Mediterranean grilled halloumi wraps are perfect for a simple lunch or dinner. They are full of veggies, protein, and delicious flavors.

Mediterranean grilled halloumi wrap with tomatoes, cucumber, red onion, fresh herbs, and garlic sauce on a white plate on a white background.

If you’ve never grilled halloumi cheese, I can’t wait for you to give it a try. This salty and squeaky Cyprus cheese is famous for its high melting point, as it can be grilled or fried without melting, resulting in a crispy exterior and gooey interior.

It’s also a great source of vegetarian protein, making it a great alternative for meat in burgers, tacos, pitas, and wraps, or on top of salads. So, if you’re bored with the same old lunch, give these Mediterranean grilled halloumi wraps a try!

An open Mediterranean halloumi wrap with garlic sauce drizzled on top with extra garlic sauce, parsley, tomato cucumber salad, pitas, lemon wedges, and olives on the side.

Why You’ll Love Them

  • Quick and Easy – Ready in 15 minutes, these halloumi wraps are perfect for a quick lunch or dinner.
  • Vegetarian – The halloumi cheese offers these pitas 24 grams of protein per serving.
  • Versatile – You can customize the toppings based on whatever you have on hand.
Pitas on a wood plate, a bowl of garlic sauce, ripe tomatoes, plate of sliced halloumi cheese, cucumber, red onion, garlic cloves, bowl of hummus, lemon, and bowl of fresh herbs on a white background.

Ingredients + Substitutions

  • Halloumi – To add some protein. Halloumi cheese is one of the highest protein cheeses and is great for grilling as it has an exceptionally high melting point.
  • Wraps – To add some complex carbohydrates. I used pitas, but flour tortillas, flatbread, or plain bread would also work well.
  • Hummus – To add some plant-based protein and fiber. I used garlic hummus, but any flavor of hummus would work well.
  • Vegetables – To add some texture and micronutrients. I used a combination of lettuce, tomatoes, cucumber, and red onion, but spinach, bell peppers, and zucchini would also work well.
  • Fresh Herbs – To add some freshness. I opted for fresh parsley, mint, and dill, but basil and cilantro would also work well.
  • Lemon – To dress the veggies. I used fresh lemon juice, but bottled lemon juice or red wine vinegar will work just as well.
  • Garlic – To add some flavor. The recipe calls for garlic cloves, but garlic powder would also work. See the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free wraps.

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

White bowl of cucumber tomato salad on a white background.

Red’s Nutrition Tip

In addition to being a good source of protein and healthy fats, halloumi cheese is a great source of calcium and sodium. If you’re trying to reduce your sodium intake, you can opt for a low-sodium version.

Slices of grilled halloumi cheese in a grill pan.

Serving Suggestions

These grilled halloumi wraps are a balanced meal with protein, carbohydrates, fiber, and fats. They can be enjoyed on their own or adapted to suit your personal dietary needs. For example:

  • To add more protein, add an extra slice of halloumi or add a dollop of tzatziki or Greek yogurt on top.
  • To make them low-carb, make a low-carb swap by swapping the pita for a lettuce wrap.
  • To add more flavor, add a spice blend to the halloumi before grilling, such as Za’atar seasoning, shawarma seasoning, or a sprinkle of dried oregano.
Close up of a Greek-inspired grilled halloumi wrap on a white plate.

Storage + Reheating

To Refrigerate: Once cooled, the grilled halloumi can be stored in an airtight container in the fridge for up to 5 days. The garlic sauce can be stored in a separate airtight container for up to one week.

To Freeze: Freezing is not recommended.

To Reheat: The grilled halloumi can be reheated in the microwave for 30 seconds to 1 minute.

More Halloumi Recipes:

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Mediterranean grilled halloumi wrap with tomatoes, cucumber, red onion, fresh herbs, and garlic sauce on a white plate on a white background.

Mediterranean Grilled Halloumi Wraps

Author: Stephanie Kay

Ready in 15 minutes, these grilled halloumi wraps are quick and easy to make while being rich in vegetarian protein, healthy fats, and Mediterranean flavors.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 wraps 1x
  • Category: Lunch
  • Method: Grilled
Print Recipe

Ingredients

Grilled Halloumi:

  • 1 tablespoon olive oil
  • 1 block (8 ounces) halloumi cheese

Salad:

  • 1 tomato, sliced into wedges
  • 1/2 English cucumber, halved and thinly sliced
  • 1/4 red onion, thinly sliced
  • 1 clove garlic, grated or finely chopped
  • 1/4 cup fresh herbs, such as mint, dill, and/or parsley
  • 1 tablespoon olive oil
  • 1/2 lemon juiced
  • Salt and pepper

Wraps:

  • 4 pitas, or wraps of choice
  • 1 cup hummus
  • 2 cups lettuce leaves
  • 1/4 cup garlic sauce (optional)

Instructions

  1. Place the halloumi cheese on a cutting board and, using a sharp knife, cut it into 1/4-inch-thick slices. Rub or brush both sides of the halloumi slices with olive oil.
  2. In a large grill pan or grill on medium-high heat, add the slices of halloumi, working in batches if needed, and cook for 1-2 minutes per side or until golden brown grill marks appear. Transfer the grilled halloumi to a plate and continue until all of the halloumi is cooked.
  3. As the halloumi cooks, in a large bowl, add the sliced tomatoes, cucumber, red onion, and fresh herbs, and drizzle with olive oil and lemon juice, and toss to combine. Taste and adjust seasoning with salt and pepper as needed. Set aside.
  4. Optional: Warm the pitas in the microwave for 15-30 seconds.
  5. Next, assemble the wraps. Place the pitas on a cutting board or plate, spread a 1/4 of hummus on top, and then top with lettuce, tomato and cucumber salad, and grilled halloumi slices.
  6. The halloumi wraps can be enjoyed immediately, and any leftover grilled halloumi can be cooled and stored in the fridge for up to 4 days.
Youtube video

Notes

To Use Garlic Powder: Swap each garlic clove for 1/2 teaspoon of garlic powder.

To Use Red Wine Vinegar: Swap the lemon juice for 1 tablespoon red wine vinegar in step #3.

Nutrition

  • Serving Size: 1 wrap
  • Calories: 580 calories
  • Sugar: 5 grams
  • Fat: 32 grams
  • Carbohydrates: 54 grams
  • Fiber: 7 grams
  • Protein: 24 grams

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15 of the Most Hydrating Foods

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Fruits and vegetables offer many health benefits, but did you know they can also contribute to your water intake and fluid balance? Here is a list of the most hydrating foods you can add to your diet today.

Sliced watermelon on a white background in the sun.

Table of contents

What are hydrating foods?

Hydrating foods are foods with a high-water content, typically 80% or higher. While many whole foods contain water, fruits and vegetables generally have the highest water content, as well as dairy products such as milk, plain yogurt, and cottage cheese.

Health Benefits of Hydrating Foods

Along with plain water and beverages, hydrating foods contribute to water intake. Exactly how much water you need varies by individual; on average, the recommended water intake is 15.5 cups (3.7 liters) per day for men, and 11.5 cups (2.7 liters) per day for women (1, 2, 3).

While drinking water is vital, and water and beverages account for 80% of our water intake, 20% of our daily fluid intake comes from food (4). The water from whole foods contributes to fluid intake, which plays many important roles in the body, including moving nutrients and oxygen to cells, flushing waste, regulating body temperature, normalizing blood pressure, cushioning organs, protecting joints, maintaining electrolyte balance, and improving skin health (5, 6).

Hydrating foods are also rich sources of fiber, essential vitamins, and minerals. Due to their high-water content, they are particularly good sources of electrolyte minerals (potassium, magnesium, calcium, sodium, and chloride), water-soluble vitamins (vitamin C and B vitamins), and insoluble fiber, which is found in the skin, peel, and structural components of fruits and vegetables.

Infographic of the most hydrating foods.

List of the Most Hydrating Foods

Here is a ranked list of water-rich foods.

1. Lettuce

Water Content: 96%

Iceberg lettuce is the most hydrating food. While all forms of lettuce are hydrating, including watercress, Swiss chard, spinach, iceberg lettuce has the highest water content and, in turn, the lowest fiber content. That said, it makes it a great food for volume eating and particularly helpful for weight loss, as it can help to support a calorie deficit while allowing you to eat large portions. A 1-cup (72-gram) serving of shredded lettuce contains 69 grams of water (7).

2. Celery

Water Content: 95%

Celery is a very hydrating food and a good source of fiber, vitamin K, and potassium. It’s also a very low-calorie food that can be eaten raw or cooked, added to soups and salads, or enjoyed with hummus or tzatziki for a more high-protein snack. A 1-cup (101-gram) serving of chopped celery contains 96 grams of water (8).

3. Radishes

Water Content: 95%

Radishes are the root vegetable with the highest water content. They are also a good source of antioxidants, namely vitamin C, and fiber. They can be enjoyed raw, cooked, or fermented and work well in summer salads, slaws, and stir-fries. A 1-cup (116-gram) serving of sliced radishes contains 110 grams of water (9).

4. Cucumber

Water Content: 95%

Cucumbers are incredibly hydrating and, when consumed with the skin, are also a moderate source of fiber. It is also one of the lowest-calorie vegetables, providing 8 calories per half-cup serving. In addition to raw cucumber, pickles and their juice are also water-rich and support hydration levels. A 1-cup (104-gram) serving of sliced cucumber contains 99 grams of water (10).

5. Zucchini

Water Content: 95%

Zucchini is the squash with the highest water content. It’s also low in calories, rich in fiber, potassium, and antioxidants like vitamin C, lutein, and zeaxanthin. Zucchini can be eaten raw, grilled, steamed, sautéed, or stir-fried, or shredded, used in baked goods, or turned into zucchini noodles as a low-carb swap to pasta. A 1-cup (124-gram) serving of chopped cucumber contains 118 grams of water (11).

6. Tomatoes

Water Content: 94%

Tomatoes have an impressive water content and offer numerous nutritional benefits. Raw tomatoes are a good source of vitamin C, vitamin K, potassium, and folate, while cooked tomatoes are a great source of lycopene, a powerful antioxidant that might help protect cells from damage. A 1-medium (123-gram) serving of tomato contains 116 grams of water (12).

7. Cabbage

Water Content: 94%

Much like other leafy green vegetables, cabbage is a hydrating food. Cabbage can be eaten raw in salads, cooked in soups or stir fries, or fermented into sauerkraut or kimchi. While all forms of cabbage are high in water, Bok choy contains the most. A 1-cup (70-gram) serving of shredded Bok choy contains 66 grams of water (13).

8. Asparagus

Water Content: 93%

Not only is asparagus a hydrating vegetable, but it’s also a good source of prebiotics, a group of nutrients that help to stimulate the growth or activity of beneficial bacteria in the body. Asparagus can be steamed, sautéed, baked, roasted, and stir-fried, enjoyed as a side dish, or added to soups and salads. A 1-cup (134-gram) serving of chopped asparagus contains 124 grams of water (14).

9. Cauliflower

Water Content: 93%

Cauliflower is one of the most hydrating cruciferous vegetables, as well as a good source of fiber and the antioxidant sulforaphane. Its low-calorie content also makes it great for weight management and weight loss. Moreover, if you’re following a low-carb diet, cauliflower rice is a good substitute for white rice or other whole grains. A 1-cup (107-gram) serving of cauliflower florets contains 99 grams of water (15).

10. Bell Peppers

Water Content: 92%

Be they red, yellow, orange, or green, bell peppers are a good source of water. They are also one of the best sources of vitamin E, providing roughly 10% of the Daily Value (DV). They can be eaten raw on their own or with dip, or added to sandwiches, salads, casseroles, or soup. A 1-medium (119-gram) serving of bell pepper contains 109 grams of water (16).

11. Grapefruit

Water Content: 92%

After watermelon, grapefruit is one of the most hydrating fruits, and some studies have shown that grapefruit may help to lower blood pressure and cholesterol (17). Eating a whole grapefruit provides roughly 3 grams of fiber and nearly a cup of water. A 1/2-fruit (123-gram) serving of grapefruit contains 113 grams of water (18).

12. Mushrooms

Water Content: 91%

Mushrooms are another water-rich food. They are also one of the only plant foods to contain substantial levels of vitamin D, and are commonly used in skincare products and regimens thanks to their natural moisturising properties (19). Mushrooms are a versatile ingredient that can be sautéed, roasted, or simmered into creamy soups and risottos. A 1-cup (70-gram) serving of sliced mushrooms contains 64 grams of water (20).

13. Watermelon

Water Content: 91%

Watermelon is the most water-rich fruit. A mere cup of watermelon offers over 1/2 cup of water, as well as vitamin C, vitamin A, and magnesium. While known for its sweet taste, watermelon’s delicious flavor comes from its natural sugar and contains no added sugar at all. A 1-cup (152-gram) serving of diced watermelon contains 139 grams of water (21).

14. Strawberries

Water Content: 91%

While all berries are hydrating, strawberries have the highest water content. Plus, unlike other hydrating fruits, strawberries contain a significant amount of fiber, with over 3 grams of fiber per serving. Be they fresh or frozen, berries can be eaten on their own, added to yogurt, or blended into smoothies to help you stay hydrated. A 1-cup (152-gram) serving of halved strawberries contains 138 grams of water (22).

15. Cantaloupe

Water Content: 90%

Cantaloupe is a highly hydrating and nutritious melon. This sweet summer treat is also a great source of vitamin A in the form of beta carotene, a red-orange pigment found in plants and fruits that acts as a powerful antioxidant. Cantaloupe can be enjoyed on its own, in fruit salad, or wrapped in prosciutto for a healthy snack. A 1-cup (156-gram) serving of diced cantaloupe contains 141 grams of water (23).

Water Content of Foods

Here is a ranking of the water content of foods per recommended serving size.

FoodWater ContentServing SizeWater per Serving
Lettuce96%1 cup69 grams
Celery95%1 cup96 grams
Radishes95%1 cup110 grams
Cucumber95%1 cup99 grams
Zucchini95%1 cup118 grams
Watercress95%1 cup33 grams
Coconut Water95%1 cup228 grams
Tomatoes94%1 medium116 grams
Bok Choy94%1 cup66 grams
Asparagus93%1 cup124 grams
Cauliflower93%1 cup99 grams
Spinach93%1 cup28 grams
Cabbage (green)92%1 cup64 grams
Swiss Chard92%1 cup33 grams
Bell Pepper92%1 medium109 grams
Grapefruit92%1/2 fruit113 grams
Mushrooms91%1 cup64 grams
Watermelon91%1 cup139 grams
Strawberries91%1 cup138 grams
Milk (skim)91%1 cup223 grams
Cantaloupe90%1 cup141 grams
Broccoli89%1 cup68 grams
Peach89%1 medium130 grams
Pear88%1 medium124 grams
Blackberries88%1 cup121 grams
Papaya88%1 cup128 grams
Nectarine88%1 medium126 grams
Milk (whole)88%1 cup219 grams
Plum87%1 medium119 grams
Orange87%1 medium121 grams
Apricot86%2 small123 grams
Pineapple86%1 cup140 grams
Raspberries86%1 cup105 grams
Apple86%1 medium109 grams
Yogurt (plain, whole)85%3/4 cup145 grams
Bluberries84%1 cup125 grams
Mango83%1 cup133 grams
Cottage cheese (2%)81%1/2 cup89 grams

FAQs

What is the most hydrating vegetable?

Iceberg lettuce is the most hydrating vegetable, with a water content of 96%. A 1-cup (72-gram) serving of shredded lettuce contains 69 grams of water.

What is the most hydrating fruit?

Grapefruit is the most hydrating fruit, with a water content of 92%. A 1/2-fruit (123-gram) serving of grapefruit contains 113 grams of water.

What is the most hydrating dairy product?

Skim milk is the most hydrating dairy product, with a water content of 91%. A 1-cup (246-gram) serving of skim milk contains 223 grams of water.

What is the most hydrating beverage?

Aside from water, coconut water is the most hydrating beverage, with a water content of 95%. A 1-cup (240-gram) serving of coconut water contains 228 grams of water.

Recipes with Hydrating Foods

The Bottom Line

Hydrating foods are foods with a high-water content and primarily include fruits and vegetables. Incorporating hydrating foods into your diet offers many health benefits, as they can help to provide essential fluids, electrolytes, and nutrients that support cellular function, regulate body temperature, and improve skin health.

Kale Chicken Caesar Pasta Salad

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Covered in a homemade Caesar dressing and topped with tender pieces of grilled chicken, this kale chicken Caesar pasta salad is a delicious and nutritious meal you can enjoy for lunch or dinner.

Close up kale chicken caesar pasta salad in a large wooden bowl.

If you’re tired of boring salads with iceberg lettuce, cucumber, and cherry tomatoes that don’t fill you up, you need to give this kale Caesar pasta salad with grilled chicken a try.

This recipe is a fun and more satiating take on classic Caesar salad that swaps the lettuce for kale and croutons for pasta. It’s also a well-balanced meal with carbohydrates (pasta), protein (chicken), fiber (kale), and fats (dressing) that is full of flavor while being easy to make.

A serving of kale caesar pasta salad with grilled chicken in a beige speckled bowl with a gold fork with a small bowl of lemon sliced and black pepper on the side on a white background.

Why You’ll Love It

  • High in Protein – The combination of chicken and parmesan cheese gives this salad over 37 grams of protien per serving.
  • Filling – The addition of pasta makes this Caesar salad ultra satisfying.
  • Keeps Well – This hearty salad keeps well in the fridge for several days, making it great for leftovers or an easy meal prep idea.
Plate of raw chicken breasts with a bowl of Worcestershire sauce, Dijon mustard, parmesan cheese, spices, fusilli pasta, and mayonnaise with a garlic clove, lemon, and fresh kale on the side on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein and make the delicious grilled chicken. The recipe calls for chicken breasts, but chicken thighs will also work. See the notes section of the recipe card for details.
  • Pasta – To add some complex carbohydrates, as an alternative to croutons in a classic Caesar salad. I used fusilli, but any shortcut pasta will work. You can also use white or whole wheat pasta.
  • Kale – To add some greens, fiber, and micronutrients. I used curly kale, but Tuscan kale will also work well.
  • Mayonnaise – To make the traditional Caesar dressing. I used regular mayonnaise, but you can use light mayonnaise or Greek yogurt if preferred. See the notes section of the recipe card for details.
  • Lemon Juice – To balance the acidity in the dressing. I used fresh lemon juice, but you can use bottled lemon juice if needed.
  • Garlic – To flavor the dressing. The recipe calls for garlic cloves, but garlic powder will also work. See the notes section of the recipe card for details.
  • Dijon Mustard – To flavor the dressing.
  • Worcestershire Sauce – To add an umami flavor to the dressing.
  • Anchovy Paste – To give that classic Caesar salad flavor to the dressing, although optional.
  • Parmesan Cheese – To flavor and season the dressing. For the best results, use freshly grated Parmesan.
  • Paprika – To season and flavor the chicken.
  • Salt and Pepper – To season.
Glass jug of homemade Caesar dressing.
Cast-iron skillet with two grilled chicken breasts.

Dietary Adaptions

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

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

To Make it Vegetarian: Swap the grilled chicken for roasted crispy chickpeas.

Grid of 4 images with a wood bowl with chopped kale; a wood bowl with chopped kale and cooked pasta; a wood bowl with chopped kale, cooked pasta, and Caesar dressing on top; a wood bowl with chopped kale and cooked pasta tossed in Caesar dressing with cubed cooked chicken on top.

Red’s Nutrition Tip

My creamy Caesar dressing calls for mayonnaise, and while this may concern some people, mayonnaise is simply an emulsion of oil, egg yolks, and acid. Although mayonnaise is a very calorie-dense food, because it’s high in fat, it’s a nutrient-dense ingredient that can be included in healthy recipes.

Serving Suggestions

This kale chicken Caesar pasta salad is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is for lunch or dinner, 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 thighs to the recipe.
  • To make it higher in carbs, add some homemade croutons.
  • To make it lower in fat, swap all or some of the mayonnaise for Greek yogurt.
Large wood bowl of kale chicken caesar pasta salad with freshly grated parmesan cheese on top with a glass jug of Caesar dressing, a small bowl of grated parmesan, a small bowl of black pepper, with a beige checkered tea towel with a gold fork and spoon on the side.

Storage

To Refrigerate: Transfer the salad to an airtight container and store it in the fridge for up to 3 days. Any leftover dressing can be stored in a separate airtight container or glass jar in the fridge for up to 1 week.

More Salad Recipes:

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Close up kale chicken caesar pasta salad in a large wooden bowl.

Kale Chicken Caesar Pasta Salad

Author: Stephanie Kay

With over 37 grams of protein and 3 grams of fiber, this kale chicken Caesar pasta salad is a hearty and filling meal that works well for lunch, dinner, or meal prep.

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

Ingredients

Grilled Chicken:

  • 1 pound chicken breasts, boneless, skinless
  • 2 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil

Salad:

  • 8 ounces short-cut pasta, such as rotini, fusilli, penne, or farfalle
  • 6 cups kale, washed and finely chopped
  • Parmesan cheese, grated or shaved, to serve

Caesar Dressing:

  • 1/2 cup mayonnaise
  • 1 clove garlic, minced or grated
  • 1 tablespoon lemon juice
  • 1/2 teaspoon Worcestershire sauce
  • 1/2 teaspoon anchovy paste (optional)
  • 1/2 teaspoon Dijon mustard
  • 1/4 cup grated parmesan cheese
  • 1/8 teaspoon salt
  • 1 pinch freshly ground black pepper

Instructions

  1. In a small bowl or jar, add the dressing ingredients: mayonnaise, minced garlic, lemon juice, Worcestershire sauce, anchovy paste (optional), Dijon mustard, grated parmesan cheese, salt, and pepper, and whisk until well combined. Set aside.
  2. Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package directions. Once the pasta is cooked, pour it into a strainer to remove the warm water, and run it under cold water to cool. Set aside.
  3. Place the chicken breasts on a cutting board and season with paprika, salt, and pepper on both sides.
  4. In a large pan or cast-iron skillet on medium-high heat, warm the olive oil, then add the chicken breasts and cook for 5-6 minutes per side until golden brown and they reach an internal temperature of 165°F. Once cooked, remove the chicken from the pan, transfer it to a cutting board, allow it to rest for 5 minutes, and then cut it into bite-sized pieces.
  5. Once all of the components are ready, prepare the salad. In a large mixing bowl, add the chopped kale and cooked pasta, pour in the dressing, and toss until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Add grilled chicken pieces to the bowl, gently toss again to combine, and top with additional shaved Parmesan cheese to serve.
  7. Any leftovers can be transferred to an airtight container and stored in the fridge for up to 3 days.

Notes

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

To Use Rotisserie Chicken: Omit the chicken breasts and skip steps #3 and #4. Add 4 cups of cubed, cooked chicken in step #6 instead.

To Use Greek Yogurt: Swap the mayonnaise for equal parts Greek yogurt in step #1.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 635 calories
  • Sugar: 3 grams
  • Fat: 33 grams
  • Carbohydrates: 47 grams
  • Fiber: 3 grams
  • Protein: 37 grams

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Garlic Tahini Sauce

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Learn how to make creamy garlic tahini sauce with this easy recipe. This 5-ingredient recipe is ready in 5 minutes and is a great addition to salads, wraps, pitas, bowls, and more.

Small grey bowl of garlic tahini sauce with a small spoon with pita bread, lemons, and fresh parsley on the side on a white background.

I’ve included tahini sauce in a lot of my recipes over the years, so I figured it deserved its own spot on my website. This oh-so-easy and versatile sauce is a highlight ingredient in many recipes, helping to add healthy fats and flavor to any humble dish.

So, whether you’re making a batch to go with dinner or want to store a jar in the fridge for days to come, this garlic tahini sauce recipe will be a welcome addition to your healthy recipe repertoire.

Jar of cumin, garlic cloves, bowl of tahini, lemon, and wood bowl of salt on a white background.

Ingredients + Substitutions

  • Tahini – If you’ve never used it before, tahini is a paste made from ground sesame seeds. While you can use any brand of tahini paste you like, a runny and creamy version works best.
  • Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Lemon Juice – To balance the acidity of the sauce. I used fresh lemon juice, but you can use bottled lemon juice or apple cider vinegar if needed. See the notes section of the recipe card for details.
  • Cumin – To add some additional flavor, although optional.
  • Water -To thin the sauce as needed.
  • Salt – To season.

Dietary Adaptions

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

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

Grid of 4 images of a food processor with tahini; a food processor with tahini, lemon juice, garlic cloves, cumin, and salt; a food processor with tahini paste; and a food processor with creamy tahini sauce.

Ways to Use Garlic Tahini Sauce

Tahini sauce is a versatile condiment that can be used as a dressing, spread, or dip. It works particularly well in Middle Eastern dishes; however, it can be used in a variety of ways. For example:

  • Use it as a salad dressing. Drizzle it over salads as a creamy dressing.
  • Drizzle it over grilled meats. Drizzle it over grilled chicken, steak, or tofu.
  • Use it as a dip. Serve it with raw veggies as a simple snack or appetizer.
  • Add it to wraps. Top shawarma wraps and pita bread sandwiches with tahini sauce.
  • Use it as a sauce. Drizzle it over roasted or grilled vegetables.

While you can make the sauce in a bowl, to ensure you get creamy tahini sauce, I suggest making it in a small food processor or blender.

Small bowl of tahini garlic sauce with a silver spoon with lemons, a plate of pita bread, a small bowl of salt and pepper, and a small bowl of parsley on a white background.

Storage

To Refrigerate: Place the garlic tahini sauce in a small jar or airtight container and store it in the fridge for up to 1 week.

To Freeze: Place the creamy tahini sauce in an airtight container and store in the freezer for up to 3 months. Allow the tahini sauce to thaw completely before using.

Recipes with Tahini Sauce:

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Small grey bowl of garlic tahini sauce with a small spoon with pita bread, lemons, and fresh parsley on the side on a white background.

Garlic Tahini Sauce

Author: Stephanie Kay

Made with 5 ingredients and ready in 5 minutes, this garlic tahini sauce works well as a dressing, sauce, or dip.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 cup 1x
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Ingredients

  • 1/2 cup tahini
  • 4 cloves garlic, minced or grated
  • 1 lemon, juiced
  • 1/2 teaspoon salt
  • 1 pinch ground cumin (optional)
  • 1/4 cup water, plus more as needed

Instructions

  1. To make it in a bowl, in a medium bowl, add the tahini, minced garlic, lemon juice, cumin, salt, and water, and whisk until well combined. Depending on the thickness of your tahini, you may need to add additional water, so continue whisking and adding water one tablespoon at a time until the desired consistency is reached.
  2. To make it in a food processor, add the tahini, garlic cloves (whole), lemon juice, cumin, salt, and water, and run the food processor for 30 seconds to 1 minute until well combined. Depending on the thickness of your tahini, you may need to add additional water. With the food processor running, continue adding water one tablespoon at a time until the desired consistency is reached.
  3. Once whisked or blended, taste and adjust the seasoning with more salt and/or cumin as needed.
  4. Once prepared, the tahini sauce can be used immediately or stored in an airtight container in the fridge for up to 1 week or in the freezer for up to 2 months.

Notes

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder.

To Use Bottled Lemon Juice: Swap the whole lemon for 1/4 cup of lemon juice.

To Use Apple Cider Vinegar: Swap the whole lemon for 1/4 cup of apple cider vinegar.

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 94 calories
  • Sugar: 0 grams
  • Fat: 8 grams
  • Carbohydrates: 4 grams
  • Fiber: 1 gram
  • Protein: 3 grams

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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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