Stephanie Kay Nutrition

Real Food for Real Life

Slow Cooker Turkey Chili

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Can you make this recipe in an Instant Pot?

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

Storage + Reheating

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

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

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

More Chili Recipes:

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

Slow Cooker Turkey Chili

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

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

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

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

Nutrition

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

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Tuscan Chicken Meatballs with Gnocchi

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

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

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

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

Pan of chicken meatballs and gnocchi in a Tuscan sauce.

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Can you make them in a slow cooker?

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

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

Storage + Reheating

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

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

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

More Ground Chicken Recipes:

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

Tuscan Chicken Meatballs with Gnocchi

Author: Stephanie Kay

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

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

Ingredients

Meatballs:

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

Tuscan Sauce:

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

To Serve:

  • 1 pound gnocchi

Instructions

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

Notes

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

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

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

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

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

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

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

Nutrition

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

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Overnight Oats: 5 Ways

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

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Topping Ideas

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

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

Storage

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

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

More Overnight Oats Recipes:

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

Overnight Oats: 5 Ways

Author: Stephanie Kay

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

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

Ingredients

Base Recipe:

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

Variations:

Banana Bread:

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

Apple Pie:

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

Peanut Butter and Jelly:

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

Blueberry Almond:

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

Chocolate Coconut:

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

Instructions

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

Notes

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

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

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

Nutrition

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

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Meal Prep Breakfast Bowls

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

Large sheet pan with parchment paper and roasted breakfast potatoes.

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Meal Prep Breakfast Recipes:

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

Meal Prep Breakfast Bowls

Author: Stephanie Kay

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

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

Ingredients

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

To Serve (Optional):

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

Instructions

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

Notes

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

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

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

Nutrition

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

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9 Tips for Tracking Macros

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

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

Table of contents

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

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

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

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

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

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

Infographic of tips for tracking macros.

Easy Tips for Counting Macros

Here are some simple tips for counting macros.

1. Know your macro foods.

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

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

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

2. Use a reliable tracking app.

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

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

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

3. Plan your meals ahead of time.

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

4. Use a kitchen scale.

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

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

5. Save your meals.

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

6. Start with protein.

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

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

7. Don’t forget oils and fats.

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

8. Leave room for treats.

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

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

9. Aim for accuracy, not precision.

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

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

Bonus Tip – Don’t forget your micros!

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

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

The Bottom Line

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

Orange Chicken Stir Fry

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

Pan with orange chicken stir fry.

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Stir Fry Recipes:

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

Orange Chicken Stir Fry

Author: Stephanie Kay

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

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

Ingredients

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

Stir-Fry:

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

To Serve:

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

Instructions

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

Notes

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

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

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

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

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

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

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

Nutrition

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

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Creamy Ground Beef and Orzo

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Ground Beef Recipes:

More Orzo Recipes:

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

Creamy Ground Beef and Orzo

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

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

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

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

Nutrition

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

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Sweet Potato Pancakes

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestion

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

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

Storage + Reheating

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

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

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

More Pancake Recipes:

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

Sweet Potato Pancakes

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

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

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

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

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

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

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

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

Nutrition

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

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Marry Me Chickpeas

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Vegetarian Chickpea Recipes:

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

Marry Me Chickpeas

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

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

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

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

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

Nutrition

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

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

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

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

Table of contents

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

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

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

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

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

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

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

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

All-Purpose vs. Whole Wheat Flour: Nutrition

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

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

Calories

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

Protein

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

Fat

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

Carbohydrates

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

Fiber

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

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

Sugar

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

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

Vitamins & Minerals

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

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

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

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

Other Factors to Consider

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

Absorbency

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

Rise

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

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

Shelf Life

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

FAQs

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

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

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

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

How does flour protein content affect recipes?

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

So, which is healthier?

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

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

Usage Tips

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

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

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

The Bottom Line

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

Salsa Chicken Meal Prep Bowls

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Loaded with 46 grams of protein per serving, these salsa chicken meal prep bowls are perfect for make-ahead meals. Plus, they are made in a slow cooker, which keeps prep time and cook time to a minimum.

Four glass containers of salsa chicken meal prep bowls.

Make meal prep easy with these slow-cooker salsa chicken meal prep bowls! The 2-ingredient (ok, 4-ingredient) salsa chicken is loaded with flavor while being incredibly simple to make.

Plus, it keeps well in the fridge and freezer, so you can make a double or triple batch and store it for busy days and weeks to come.

Close up of glass meal prep containers of salsa chicken bowls.

Why You’ll Love Them

  • Easy to Make – This slow-cooker recipe requires minimal prep and cleanup.
  • High in Protein – Each bowl is loaded with over 45 grams of protein per serving.
  • Keeps Well – These salsa chicken bowls keep well in the fridge for days, making it a great meal prep recipe.
Plate of chicken breasts, lime, garlic cloves, bowl of white rice, jar of chili powder, bell peppers, and bowl of salsa on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein and make the shredded salsa chicken. The recipe calls for boneless, skinless chicken breasts, but you can use chicken thighs if preferred. You can also use rotisserie chicken if needed. See the notes section of the recipe card for details.
  • Salsa – To make the salsa chicken. I used spicy red salsa, but you can use any style of salsa you like.
  • Rice – To make the bowls and add some complex carbohydrates. The recipe calls for white rice, but you can use brown rice if preferred. You could also use a flavored rice, such as cilantro lime rice, if desired. See the notes section of the recipe card for details.
  • Bell Peppers – To add some veggies. I used green, red, and yellow bell peppers, but you can use any colors you like.
  • Chili Powder – To add some additional flavor to the chicken, although optional. You can also use taco seasoning if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To cook the peppers and add some healthy fats.
  • Fresh Cilantro – To serve, although optional.
  • Sour Cream – To serve, although optional.
  • Lime – To serve, although optional.

Dietary Adaptions

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

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

Grid of 4 images of a slow-cooker with raw chicken breasts; slow-cooker with raw chicken breasts and salsa; slow-cooker with cooked chicken breasts in salsa; and a slow-cooker with shredded salsa chicken.

Red’s Nutrition Tip

While salsa might seem like a simple ingredient, it’s a low-calorie, nutrient-rich food full of vitamins, namely vitamin C, and antioxidants. It also supports hydration, as it’s made with water-rich vegetables, which are some of the most hydrating foods.

Serving Suggestions

These salsa chicken bowls are a balanced meal with protein, carbs, 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 fiber, swap the white rice for brown rice add/or some steamed broccoli.
  • To make them low-carb, swap the rice for cauliflower rice.
  • To make them higher in fat, top the bowls with some shredded cheese.
Close up of a salsa chicken meal prep bowl.

Storage + Reheating

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

To Reheat: You can reheat salsa chicken 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.

More Chicken Meal Prep Recipes:

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Four glass containers of salsa chicken meal prep bowls.

Salsa Chicken Meal Prep Bowls

Author: Stephanie Kay

Store these salsa chicken bowls in individual meal prep containers and enjoy healthy grab-and-go lunches or dinners all week long.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 10 minutes
  • Yield: 4 servings 1x
  • Category: Meal Prep
  • Method: Slow Cooker
Print Recipe

Ingredients

Chicken:

  • 1 1/2 pounds chicken breasts, boneless and skinless
  • 2 cups salsa
  • 1 teaspoon chili powder
  • 1/2 teaspoon salt

Bowls:

  • 1 1/2 cups white rice
  • 1 tablespoon olive oil
  • 3 bell peppers, cored and thinly sliced
  • 1 lime, cut into wedges
  • 1/2 cup sour cream, to serve (optional)

Instructions

  1. In a slow cooker, add the chicken breasts, sprinkle the chili powder and salt on top, then pour the salsa over them. Cover the slow cooker with a lid and cook on high for 3-4 hours or on low for 6-8 hours until the chicken is fork-tender.
  2. With 15 minutes remaining on the chicken, cook the rice. 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 skillet or pan, on medium-high heat, warm the olive oil, then add the sliced bell peppers and cook for 3-4 minutes until lightly tender. Once cooked, remove from the heat and set aside.
  4. Once the chicken is cooked, transfer the chicken breasts to a cutting board and, using two forks, shred them into bite-sized pieces. Then return the shredded chicken to the slow cooker and toss until well combined with the salsa.
  5. Once the chicken, rice, and bell peppers are cooked, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the chicken, and ¼ of the sautéed peppers. The sour cream and lime wedges can be added when you are ready to eat.
  6. The bowls can be served immediately or stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

Notes

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

To Use Rotisserie Chicken: Swap the chicken breasts for 4 cups of cooked, shredded chicken. Skip steps #1 and #4. Instead, add it to a bowl with the salsa, and toss until well combined. 

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

To Use Taco Seasoning: Swap the chili powder for 1 teaspoon of taco seasoning.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 565 calories
  • Sugar: 8 grams
  • Fat: 10 grams
  • Carbohydrates: 70 grams
  • Fiber: 5 grams
  • Protein: 46 grams

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How to Eat More Vegetables

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We all know we need to eat vegetables, but choking down steamed Brussels sprouts or snacking on raw broccoli can feel more like a chore than a dietary highlight. Fortunately, you don’t have to sacrifice flavor or spend hours in the kitchen to boost your nutrient intake. By shifting your approach from restriction to addition, you can use a few simple strategies to upgrade the meals you already love and easily master how to eat more vegetables.

White plate with a red bell peppers, rosemary, broccoli, potatoes, and tomatoes on a counter top.

Table of contents

Benefits of Eating More Vegetables

Consuming vegetables regularly is a healthy eating habit that has numerous health benefits, including:

  • Contributes to a balanced diet. Consuming vegetables helps ensure you’re creating a balanced meal with a source of complex carbohydrates and fiber.
  • Increases intake of vitamins, minerals, and antioxidants. Fresh and frozen vegetables are rich sources of micronutrients and antioxidants; therefore, eating them more regularly can help to ensure you’re consuming more nutrients in your daily meals.
  • Supports hydration. Fruits and vegetables are the most hydrating foods, with many containing over 80% water, which can help to increase your water intake.
  • Supports healthy digestion. Consuming high-fiber foods, such as vegetables, can improve digestion by adding bulk to stool and feeding probiotics found in the gut.
  • Helps with weight management. Vegetables have a high-fiber content and low-calorie content, which helps to increase satiety and maintain a calorie deficit to support weight loss (1, 2).
  • Helps to lower blood pressure, cholesterol, and chronic inflammation. The fiber and electrolytes found in vegetables have been shown to help protect your heart and blood vessels (3).
  • Reduces the risk of heart disease, stroke, diabetes, and some cancers. A high vegetable intake has been shown to help prevent disease and chronic illness (4, 5).

How many vegetables should you eat a day?

The recommended intake of vegetables varies slightly by country and governing health body. The Dietary Guidelines for Americans and Canada Food Guide recommend making vegetables and fruits half of your plate at every meal, while others recommend adult females eat 2 to 2.5 cups per day and adult males eat 2.5 to 3 cups per day (6, 7).

A standard serving size for vegetables is equal to one fist-sized portion. For most raw veggies or chopped produce, this equals about 1 cup, while high-volume foods, like leafy greens or spinach, equate to about 2 cups.

Infographic with tips on how to eat more vegetables.

Ways to Eat More Vegetables

Here are 9 easy ways to add more veggies to your diet.

1. Add them to meals you already make.

Incorporating vegetables into meals you already love is one of the easiest ways to eat more vegetables without changing your routine. Whether it’s adding a bit of zucchini to pasta, a handful of spinach to soup, or broccoli to your eggs, simply adding extra vegetables can help you build a new habit onto an old one. This strategy lets you enjoy your favorite meals while seamlessly adding more fiber and micronutrients to your diet.

2. Use frozen vegetables.

One of the biggest barriers in eating more vegetables is the prep time required to wash, peel, and chop them. Using frozen vegetables that are pre-chopped and ready to use allows you to add veggies to any dish without extra effort. Be it frozen peas, green beans, or stir-fry blends, you can quickly add them to a pot or pan and have them cooked in minutes. Plus, frozen vegetables are flash-frozen at peak ripeness, helping to lock in essential nutrients and making them just as healthy as fresh veggies.

3. Buy pre-cut vegetables.

Much like frozen vegetables, buying raw pre-cut vegetables is a good way to make vegetables more accessible. Packages of chopped carrots, celery, and broccoli are readily available at most grocery stores, and having them visible in the fridge helps encourage healthy snacking.

4. Add them to smoothies.

While smoothies are often thought of as a vehicle for frozen fruit, they are also a great place to incorporate veggies. Blending leafy greens, such as spinach and kale, into fruit smoothies can help mask the taste of the vegetables and increase intake. Moreover, vegetables with a high-water content, such as cucumber and celery, also blend well into smoothies, while puréed sweet potato and pumpkin blend well into smoothies and are great alternatives to bananas.

5. Eat salads as a side dish.

Another great way to eat more vegetables is to enjoy a salad with your meals. Instead of overhauling your entire menu, you can add a small bowl of leafy greens, veggies, olive oil, and lemon juice alongside the dishes you already enjoy. In fact, starting a meal with a salad can increase vegetable intake while improving satiety at the same time.

6. Turn them into pasta sauce.

Blending or finely chopping a variety of vegetables directly into your pasta sauce is an effective strategy to boost your daily vegetable intake. In addition to adding veggies to ground meat in a classic tomato sauce, you can also blend cooked vegetables into creamy and colorful pasta sauces. For instance, you can blend leafy greens, cooked zucchini, pumpkin purée, or roasted beets with ricotta or cottage cheese to create a rich and creamy pasta sauce with minimal effort.

7. Add them to your eggs.

While most people target lunch and dinner to boost their vegetable intake, breakfast is an excellent opportunity to sneak in extra veggies – especially through savory dishes like eggs. Vegetables such as spinach, tomatoes, bell peppers, and mushrooms can easily be cooked into scrambled eggs, omelets, and egg bakes. Not only does this strategy help you get a jump start on your vegetable intake, but it helps you hit your daily fiber goals early, keeps your blood sugar steady, and provides lasting energy.

8. Use them as wraps, noodles, and rice.

Swapping grains for vegetable-based alternatives like lettuce wraps, spiralized veggie noodles, and cauliflower rice is another great way to maximize your daily vegetable intake. This can also help to reduce your intake of processed foods while increasing your intake of essential vitamins and dietary fiber. Using lettuce wraps instead of bread for sandwiches, cauliflower rice instead of white or brown rice, and zucchini noodles for traditional noodles are also low-carb swaps that can help to support weight management.

9. Snack on them with dip.

While eating raw vegetables is a good way to eat more veggies, pairing them with a delicious dip makes it much tastier. Crisp options like baby carrots, cucumber slices, and bell pepper strips become much more enticing when matched with flavorful additions like hummus, guacamole, or Greek yogurt ranch dip. These healthy dips also offer their own nutritional benefits, as many of them contain fiber and healthy fats, which improve your body’s absorption of essential fat-soluble vitamins.

Sample Meals with Extra Vegetables:

The Bottom Line

Eating more vegetables offers many health benefits, including improving heart health, supporting digestion, and helping to manage body weight. By adding vegetables to meals you enjoy, using frozen vegetables, buying pre-chopped vegetables, eating them at breakfast, adding them to pasta sauce, and using them as wraps and noodles, you can increase your intake of dietary fiber, vitamins, and minerals.

Creamy Corn Pasta

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Turn fresh corn into a luscious sauce with this creamy corn pasta recipe, without any cream! Ready in 30 minutes, it’s perfect for a healthy and family-friendly weeknight dinner.

Two bowls creamy corn pasta with fresh basil on top on a light green tea towel with a fork on the side and small bowls of red pepper flakes and freshly grated parmesan cheese on the side.

I don’t know about you, but I love fresh summer corn. Boiled, covered in butter, and lightly salted, its natural sugars create the most delicious balance of sweet and salty flavors, while providing the perfect juicy “pop” in every bite.

And, while I love the simplicity of a good, boiled ear of corn, there is so much more you can do with it, and this creamy corn pasta is exactly that! It uses the corn’s natural starches and sugars to create a velvety pasta sauce (with minimal ingredients) that highlights all the flavors of the season.

Close up of a bowl of shell pasta with creamy corn sauce with a bowl of fresh basil in the background.

Why You’ll Love It

  • Seasonal – This creamy corn pasta is a great way to use fresh summer corn.
  • Comforting – This recipe turns humble ingredients into a creamy yet healthy sauce in minutes.
  • Vegetarian – Loaded with vegetarian protein, it’s something the whole family can enjoy.
Large bowl of uncooked shell pasta, small bowls of olive oil and butter, garlic cloves, fresh ears of corn, bowl of fresh basil, and a bowl of freshly grated parmesan cheese on a white background.

Ingredients + Instructions

  • Corn – For the best results, use sweet corn or bi-color corn like Peaches & Cream. While fresh corn does work best, you can use frozen corn if preferred. See the notes section of the recipe card for details.
  • Pasta – To make the pasta and add some complex carbohydrates. I used shells, but you can use any short pasta shape you like – fusilli, penne, macaroni, and orecchiette would all work well.
  • Parmesan – To make the sauce and add some protein. The recipe calls for Parmesan cheese, but you can use pecorino cheese if preferred.
  • Onion and Garlic – To flavor the sauce. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Lemon Juice – To add some acidity to the sauce. I used fresh lemon juice, but you can use bottled lemon juice if preferred.
  • Olive Oil – To add some healthy fats.
  • Butter – To make the sauce extra creamy.
  • Red Pepper Flakes – To add some heat, although optional.
  • Basil – To serve, although optional. While the recipe calls for fresh basil, you can use fresh herbs you like.
Large cast-iron pan with sautéed onion, garlic, and corn kernels.

Dietary Adaptions

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

To Make it Dairy-Free: You cannot make this recipe dairy-free.

Blender with sautéed onion, garlic, corn kernels, parmesan cheese, lemon juice, and pasta water.
Blender of creamy corn pasta sauce.

Red’s Nutrition Tip

While this creamy corn pasta contains 11 grams of sugar per serving, it’s important to note that it comes from the natural sugars found in the corn, as there is no added sugar in the recipe.

Large pot of cooked shell pasta with creamy corn pasta sauce on top.

Serving Suggestion

This pasta is a balanced meal with carbohydrates, fiber, healthy fats, and a moderate amount of protein. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, top the pasta with some grilled chicken or steak.
  • To make it lower in fat, use half the amount of olive oil and butter.
  • To make it extra creamy, add a generous dollop of cream cheese to the blender when making the sauce.
Close up of creamy corn pasta in a bowl with freshly grated parmesan cheese, basil, and red pepper flakes on top.

Storage + Reheating

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

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

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

More Corn Recipes:

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Two bowls creamy corn pasta with fresh basil on top on a light green tea towel with a fork on the side and small bowls of red pepper flakes and freshly grated parmesan cheese on the side.

Creamy Corn Pasta

Author: Stephanie Kay

This 30-minute creamy corn pasta is easy to make and full of summer flavor. Serve it on its own for a delicious vegetarian dinner or top it with grilled chicken for a higher-protein option.

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

Ingredients

  • 5 ears of corn, husked
  • 1 pound short-cut pasta
  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1/2 cup freshly grated parmesan cheese
  • 1/2 lemon, juiced
  • 1/4 teaspoon salt
  • 1 pinch red pepper flakes (optional)
  • Fresh basil, to serve

Instructions

  1. Bring a large pot of water to a boil. Once boiling, add the husked ears of corn and boil for 8 minutes, or until the corn is tender and bright yellow.
  2. Once the corn is cooked, using tongs, remove the ears of corn from the pot and place them on a cutting board. Do NOT drain the water from the pot.
  3. In the same pot of water used to cook the corn, add the pasta and cook to al dente or as per package directions. While the pasta is cooking, scoop out 1 cup of the cooking water and set it aside.
  4. Using a sharp knife, cut the corn kernels off the cobs. Set the kernels aside, and discard the cobs.
  5. In a large pan on medium-high heat, warm the olive oil and butter, then add the diced onion and sauté for 3-4 minutes, stirring occasionally, until tender.
  6. Then add the corn kernels, minced garlic, salt, and red pepper flakes, and cook, stirring frequently, for an additional 2-3 minutes until some of the kernels are lightly browned.
  7. In a blender or food processor, add the corn mixture, Parmesan cheese, lemon juice, and 1/2 cup of the reserved pasta cooking water, and blend until a smooth sauce forms. Add additional pasta water to thin the sauce as needed – you want the sauce to be creamy, but not too thick. Taste and adjust seasoning as needed.
  8. Once the pasta is cooked and drained, return it to the pot you cooked it in, pour the creamy corn sauce on top, and gently stir it together until well combined and the pasta is well coated in sauce, adding additional splashes of the reserved pasta water to loosen it if needed.
  9. The creamy corn pasta can be served immediately, garnished with fresh basil, red pepper flakes, and additional Parmesan cheese. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Frozen Corn: Swap the ears of corn for 4 cups of frozen corn and skip steps #1, #2, and #4. Add it in step #6 instead and increase the cooking time to 5-8 minutes.

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

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 499 calories
  • Sugar: 11 grams
  • Fat: 13 grams
  • Carbohydrates: 83 grams
  • Fiber: 5 grams
  • Protein: 17 grams

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Cilantro Lime Chicken Thighs

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This cilantro lime chicken thighs recipe turns humble ingredients into a delicious chicken marinade in a matter of minutes. It also creates tender, juicy, and flavorful chicken thighs you can serve with rice, potatoes, or in tacos for a crowd-pleasing meal.

Plate of cilantro lime chicken thighs with fresh cilantro and lime wedges on top with a green tea towel, a gold fork and knife, and bowl of cooked rice on the side.

Chicken thighs are one of my favorite things to cook on the grill – they are inexpensive, tasty, and incredibly quick to cook. They have just enough dark meat to stay tender, but not enough to put anyone off, especially when they are covered in a flavorful marinade, and I think this cilantro lime marinade is a great way to do it.

Not only is this grilled cilantro lime chicken recipe easy and delicious, but it’s incredibly versatile. You can serve it over fluffy rice, in tacos or burritos, or on a salad for a nutritious and delicious meal.

Close up of a plate of grilled cilantro lime chicken on a plate with lime wedges and fresh cilantro on top and a gold fork on the side.

Why You’ll Love It

  • Easy to Make – Made with minimal ingredients, this recipe is quick and easy to prepare.
  • Full of Flavor – The combination of fresh cilantro and lime juice ensures every bite of chicken is full of flavor.
  • High in Protein – This recipe is loaded with 23 grams of protein per serving.
Plate of raw chicken thighs, garlic cloves, bowl of salt and cumin, olive oil, honey, fresh cilantro, and limes on a white background.

Ingredients + Substitutions

  • Chicken Thighs – The recipe calls for boneless, skinless chicken thighs, but you can use chicken breast if preferred. See the notes section of the recipe card for details.
  • Cilantro – To make the cilantro lime chicken marinade.
  • Limes – To make the marinade. I used whole limes, but you can use bottled lime juice if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To make the marinade and add some healthy fats. You can use regular or extra virgin olive oil, or use avocado oil if preferred.
  • Garlic -To add flavor. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Cumin – To add more flavor.
  • Honey – To balance the acidity in the marinade, although optional.
  • Salt – To season.
Food processor with olive oil, fresh cilantro, lime juice, garlic cloves, honey, cumin, salt, and pepper.
Food processor with cilantro lime marinade.

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.

Large glass bowl of chicken thighs in cilantro lime marinade.

Red’s Nutrition Tip

The recipe allows for either chicken thighs or chicken breasts. While breasts offer more protein and less fat, dark thigh meat provides a higher concentration of vitamins and minerals. Ultimately, the nutritional profiles of these two cuts are much more similar than commonly realized.

Serving Suggestions

These cilantro lime chicken thighs are a great source of lean protein. To ensure you’re eating them as part of a balanced meal, serve them with a source of complex carbohydrates and fiber. For example:

  • Rice + Green Beans
  • Sweet Potatoes + Broccoli
  • Tortillas + Cabbage
  • Black Beans + Avocado
Cast iron skillet with cooked cilantro lime chicken thighs.

Storage + Reheating

To Refrigerate: Transfer the cooked chicken thighs to an airtight container and store them in the fridge for up to 4 days.

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

To Reheat: Once thawed, reheat the chicken thighs in the microwave for 2 minutes.

More Chicken Thighs Recipes:

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Plate of cilantro lime chicken thighs with fresh cilantro and lime wedges on top with a green tea towel, a gold fork and knife, and bowl of cooked rice on the side.

Cilantro Lime Chicken Thighs

Author: Stephanie Kay

These cilantro lime chicken thighs are easy to make, full of flavor, and high in protein. Serve them with rice and veggies or use them in tacos for a healthy dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 40 minutes
  • Cook Time: 15 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Grilled
Print Recipe

Ingredients

  • 1 pound chicken thighs, skinless, boneless
  • 1/4 cup olive oil
  • 1/4 cup fresh cilantro, packed
  • 1/4 cup fresh lime juice (about 2 limes)
  • 2 cloves garlic, minced
  • 1 tablespoon honey (optional)
  • 1/2 teaspoon ground cumin
  • 1 teaspoon salt
  • 1 pinch black pepper
  • Lime wedges, to serve

Instructions

  1. In a blender or food processor, add the olive oil, cilantro, lime juice, garlic, honey (optional), ground cumin, salt, and black pepper, and blitz until well combined.
  2. In a large bowl, add the raw chicken thighs and pour the cilantro-lime marinade over them. Using tongs or your hands, toss the chicken in the marinade until well coated. Allow to marinate on the counter for 30 minutes, or in the fridge (covered) for up to 2 hours.
  3. Once the chicken has marinated, heat a grill pan, cast-iron skillet, or grill to medium-high heat.
  4. Transfer the marinated chicken thighs to the pan, skillet, or grill and cook for 4-5 minutes per side, turning once, until cooked through or they reach an internal temperature of 165°F.
  5. Once cooked, remove chicken thighs from the grill and allow to rest for 5 minutes before serving; this helps to preserve the juices. To serve, garnish with freshly chopped cilantro and lime wedges.
  6. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Chicken Breasts: Swap the chicken thighs for 1 pound of boneless, skinless chicken breasts in step #2 and increase the cooking time to 6-7 minutes per side in step #4.

To Use Bottled Lime Juice: Swap the limes for 1/4 cup of bottled lime juice in step #1.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 282 calories
  • Sugar: 5 grams
  • Fat: 19 grams
  • Carbohydrates: 7 grams
  • Fiber: 0 grams
  • Protein: 23 grams

Did you make this recipe?

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12 Foods High in Vitamin B12

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Vitamin B12 is an essential nutrient that supports many vital functions in the human body. It is naturally found in many foods, added to others, and available as a dietary supplement. Here is a list of foods high in vitamin B12 that you can add to your diet today.

Chalkboard with B12 written on it surrounded by sardines, salmon, yogurt, oats, soy milk, shrimp , tuna, beef liver, pills, Swiss cheese, egg, mushrooms, ricotta cheese.

Table of contents

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin and essential micronutrient (1). The human body cannot produce vitamin B12 on its own; therefore, it must be consumed through the diet.

Vitamin B12 is bound to protein in food and must be released before it is absorbed. It is naturally present in animal foods, namely lean meats, eggs, and dairy products, added to others, and is available as a dietary supplement. Plant foods do not contain vitamin B12, unless they are fortified.

Health Benefits of Vitamin B12

Vitamin B12 is required for the development, myelination, and function of the central nervous system, healthy red blood cell formation, and DNA synthesis (2, 3). It is also beneficial for healthy pregnancies, helping prevent major birth issues in babies and megaloblastic anemia, a blood condition that makes people tired and weak.

While vitamin B12 is present in many whole foods, deficiency is actually quite common. In fact, vitamin B12 deficiency affects between 3% and 43% of older adults, even among healthy adults with sufficient intake (4). Vitamin B12 deficiency can cause several symptoms, including fatigue, neurological changes, megaloblastic anemia, glossitis, palpitations, and low counts of white and red blood cells (5).

How much vitamin B12 do you need?

The current Recommended Dietary Allowance (RDA) for vitamin B12 varies by age and life stage (6):

  • Birth to 6 months: 0.4 mcg/day
  • Infants 7-12 months: 0.5 mcg/day
  • Children 1-3 years: 0.9 mcg/day
  • Children 4-8 years: 1.2 mcg/day
  • Children 9–13 years: 1.8 mcg/day
  • Teens 14-18 years: 2.4 mcg/day
  • Adults 19+: 2.4 mcg/day
  • Pregnant Teens & Women: 2.6 mcg/day
  • Breastfeeding Teens & Women: 2.8 mcg/day

Can you take too much vitamin B12?

Vitamin B12 is generally considered to be safe at high doses and, therefore, does not have an established tolerable upper intake level.

Are any foods fortified with vitamin B12?

Yes, several processed foods are fortified with vitamin B12, including breakfast cereals, tofu, and non-dairy milks (e.g., soy milk, almond milk, oat milk, etc.). Additionally, fortified nutritional yeast – a deactivated, edible strain of yeast sold as yellow flakes or powder – also contains a substantial amount of added vitamin B12. Fortified foods ensure adequate vitamin B12 intake for vegetarians and vegans, or individuals who cannot consume foods naturally rich in it.

Infographic of list of foods high in vitamin B12.

List of Foods High in Vitamin B12

Here is a list of the best food sources of vitamin B12.

1. Liver

Liver is the best food source of vitamin B12 and B vitamins overall. It’s also one of the most nutrient-dense organ meats, as it’s a great source of iron, copper, zinc, selenium, and vitamin A. While all forms of liver are rich in vitamin B12, beef liver is particularly concentrated, as an average serving contains more than 3,000% of the daily value. A 3-ounce serving of beef liver contains 50.4 mcg of vitamin B12 (7).

2. Clams

Clams are the seafood with the highest levels of vitamin B12. This small but mighty shellfish is also a great source of protein, iron, and potassium. In addition to being eaten baked, steamed, fried, or in chowder, their juice or broth can deliver over 500% of the recommended daily value per cup. A 3-ounce serving of clams contains 15.8 mcg of vitamin B12 (8).

3. Oysters

Oysters are another shellfish rich in vitamin B12. They’re also a great source of lean protein and healthy fats, as well as a wide range of micronutrients, including zinc and copper. A 3-ounce serving of oysters contains 13.6 mcg of vitamin B12 (9).

4. Mackerel

Mackerel is the true fish with the most vitamin B12. It’s also the best source of omega-3 fatty acids and contains lower mercury levels than larger fish like tuna, making it safer to consume. Mackerel can be prepared in many ways, as fresh mackerel can be grilled, pan-fried, or smoked, while canned mackerel can be used in salads or spreads. A 3-ounce serving of king mackerel contains 13.3 mcg of vitamin B12 (10).

5. Mussels

Mussels are another nutrient-dense seafood and a great source of vitamin B12, vitamin A, vitamin C, iron, zinc, selenium, and iodine. They are best cooked or steamed, but are also available in canned versions. A 3-ounce serving of mussels contains 10.2 mcg of vitamin B12 (11).

6. Tuna

Along with mackerel, tuna is another fish high in vitamin B12, healthy fats, and animal protein. While all types of tuna contain B12, bluefin tuna offers the highest concentration, though exact levels depend on the species, cut of the fish, and how it is prepared. A 3-ounce serving of tuna contains 8.0 mcg of vitamin B12 (12).

7. Crab

Crab meat is a nutrient-dense, high-protein, low-calorie food that is rich in vitamin B12. Crab can be enjoyed steamed, boiled, baked, or broiled, or in sushi, chowder, or salads. A 3-ounce serving of Alaskan king crab contains 7.7 mcg of vitamin B12 (13).

8. Sardines

Sardines are another rich source of vitamin B12, providing a significant portion of the recommended daily intake in a single serving. These small, oily fish are also a naturally good source of vitamin D and calcium. A 3-ounce serving of canned sardines contains 7.6 mcg of vitamin B12 (14).

9. Trout

Not only is trout a good source of vitamin B12, but it’s a good source of heart-healthy fats, protein, vitamin D, and vitamin E. While all trout contain vitamin B12, wild rainbow trout contains the highest amount, offering over 200% to 300% of the recommended daily value. A 3-ounce serving of rainbow trout contains 3.7 mcg of vitamin B12 (15).

10. Salmon

Salmon is another vitamin B12-rich food that provides a significant amount of daily needs. Along with other fatty fish, it’s also rich in healthy fats, specifically omega-3 fatty acids EPA and DHA. Both farmed and wild-caught salmon are healthy choices, and fresh, frozen, or tinned salmon are all good sources of micronutrients. A 3-ounce serving of salmon contains 2.8 mcg of vitamin B12 (16).

11. Beef

Beef is another excellent source of vitamin B12, delivering a highly absorbable concentrated dose to the human body. While all cuts of beef contain vitamin B12, lean cuts of beef generally contain the most; however, the exact amount varies by muscle, fat content, and cooking method. A 3-ounce serving of skirt steak contains 2.1 mcg of vitamin B12 (17).

12. Milk

Milk is a great source of highly bioavailable vitamin B12. In addition to a glass of milk, dairy products such as yogurt and cheese are rich in B12 and many other essential nutrients. While cow’s milk is a natural source of vitamin B12, non-dairy milks, such as almond milk and oat milk, are fortified with vitamin B12, making them a good replacement for those who cannot consume cow’s milk. A 1-cup serving of whole milk contains 1.3 mcg of vitamin B12 (18).

Ranking of Foods High in Vitamin B12

Here is a ranking of the vitamin B12 content of whole foods and fortified foods.

FoodServing SizeVitamin B12 per Serving
Liver, beef3 ounces50.4 mcg
Clams3 ounces15.8 mcg
Oysters3 ounces13.6 mcg
Mackerel3 ounces13.3 mcg
Mussels3 ounces10.2 mcg
Nutritional Yeast (fortified)2 tablespoons9.4 mcg
Tuna, bluefin3 ounces8.0 mcg
Crab, king3 ounces7.7 mcg
Sardines3 ounces7.6 mcg
Breakfast Cereal (fortified)1 cup6.0 mcg
Trout3 ounces3.7 mcg
Salmon3 ounces2.8 mcg
Beef, skirt steak3 ounces2.1 mcg
Beef, ground (90/10)3 ounces1.9 mcg
Milk, whole1 cup1.3 mcg
Yogurt, Greek3/4 cup1.3 mcg
Eggs2 eggs1.0 mcg
Soy Milk (fortified)1 cup1.0 mcg
Cheese, Swiss1 ounce0.9 mcg
Chicken, thigh3 ounces0.5 mcg

All nutrition data is based on FoodData Central.

Do you need a vitamin B12 supplement?

While most healthy adults can consume enough vitamin B12 from a balanced diet, certain individuals can benefit from supplementation. Vegetarians, vegans, and individuals following a plant-based diet are at an increased risk for deficiency, as well as older people and individuals with pernicious anemia or gastrointestinal disorders such as Crohn’s disease (6).

As with all supplements, it is best to consult with a health professional or registered dietitian to determine if supplemental vitamin B12 intake is right for you.

FAQs

What food is highest in vitamin B12?

Liver is the food highest in vitamin B12, followed by shellfish and oily fish.

How can I increase my B12 naturally?

Consuming foods high in vitamin B12 regularly is the best way to increase levels naturally.

What raises vitamin B12 quickly?

Injections or high-dose oral supplements are the best way to increase vitamin B12 levels rapidly. That said, it is best to consult with a health professional or registered dietitian to determine the best approach for you.

The Bottom Line

Vitamin B12 is a water-soluble vitamin and essential micronutrient. It is naturally found in animal foods and added to certain processed plant foods. The best sources of vitamin B12 are beef liver, clams, oysters, mackerel, and mussels.

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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