Stephanie Kay Nutrition

Real Food for Real Life

Chicken Tortilla Soup

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Topped with homemade crispy tortilla strips and filled with tender chicken, this chicken tortilla soup is a hearty, filling, and high-protein meal. It’s a great one-pot meal that will warm you up on a cold day.

Two bowls of chicken tortilla soup with a gold spoon with a sliced avocado, lime wedges, and fresh cilantro on top and crispy tortilla strips on the side with a grey and white tea towel on a white background.

If you’ve been around here a while, you’ll know a love a hearty chicken soup, so this chicken tortilla soup recipe is just another idea you can add to the repertoire. The combination of chicken, beans, and corn ensures the soup is thick and filling, while the spices and toppings add a nice boost of flavor.

Plus, it’s a great way to repurpose leftover chicken into a crowd-pleasing and family-friendly meal that you can enjoy on a cold day.

Close up of a speckled white bowl of chicken tortilla soup crushed tortilla strips, lime, avocado, and cilantro on top with a gold spoon on a white background.

Why You’ll Love It

  • High in Protein – The combination of shredded chicken and black beans gives this soup over 40 grams of protein per serving.
  • Full of Fiber – The combination of beans, corn, and tortilla strips boosts the fiber content of this soup to 15 grams of fiber per serving.
  • Keeps Well – This chicken tortilla soup keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of raw chicken breasts with an onion, jalapeno, garlic cloves, corn tortillas and bowls of spices, frozen corn, black beans, diced tomatoes, crushed tomatoes, and broth.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for boneless, skinless chicken breasts, but you can use leftover rotisserie chicken if preferred. See the notes section of the recipe card for details.
  • Tortillas – To add some complex carbohydrates and make the crispy tortilla strips. The recipe calls for corn tortillas, but flour tortillas will also work. You can also omit them completely and use tortilla chips instead.
  • Black Beans – To add some plant-based protein and fiber.
  • Corn – To add some carbohydrates, fiber, and color. The recipe calls for frozen corn, but canned corn will also work. See the notes section of the recipe card for details.
  • Tomatoes – To thicken the soup. I used fire-roasted tomatoes, but any style of diced and crushed tomatoes will work.
  • Onions + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but onion powder and garlic powder will also work well. See the notes section of the recipe card for details.
  • Jalapeño – To add some spice, although optional. You can swap it for green chilies or bell peppers if preferred.
  • Spices – To flavor the soup. The recipe calls for a combination of chili powder, cumin, oregano, and salt, but you can use a pre-made taco seasoning if preferred. See the notes section of the recipe card for details.
  • Broth – To add more flavor to the soup, but water will also work.
  • Fresh Cilantro – To add some greens and brighten the flavor.
  • Limes – Some fresh lime juice to balance the flavors.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of four images of a pot with sautéed onion, garlic, jalapeno, and spices; a pot of sautéed veggies with crushed and diced tomatoes, corn, black beans, and broth; pot of tomato broth with veggies and raw chicken; pot of tomato broth with shredded chicken on top.

Red’s Nutrition Tip

This soup contains a whopping 41 grams of protein per serving, thanks to the combination of plant and animal protein. Combining protein sources is a great way to increase the protein content of a meal with minimal effort.

Serving Suggestions

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

  • To make it higher in protein, add an additional 1/2 pound of chicken breasts to the recipe, along with more broth or water.
  • To make it higher in fiber, add an additional can of beans to the recipe, along with more broth or water.
  • To make it higher in fat, turn it into a creamy chicken tortilla soup by adding a bit of heavy cream once it’s cooked.
  • To add extra flavor, top the soup with diced avocado, shredded cheese, sour cream, hot sauce, and/or fresh cilantro.
Large baking sheet with parchment paper with raw tortilla strips covered in olive oil on top.
Large baking sheet with parchment paper with crispy tortilla strips on top.

Can you make it in a slow cooker?

Yes, you can make this chicken tortilla soup in a slow cooker. Simply add all of the soup ingredients, except the lime juice and cilantro, to a slow cooker, stir to combine, then cook on high for 3-4 hours or high for 6-8 hours. Once cooked, transfer the chicken breasts to a cutting board, shred them into bite-sized pieces, then return them to the slow cooker and stir to combine. Then add the lime juice and chopped cilantro, stir again, taste, and adjust seasoning as needed.

Large pot of chicken tortilla soup with a wooden spoon on a white background with salt, pepper, avocados, a bowl of crispy tortilla strips, and bowl of fresh cilantro on the side with a grey and white tea towel.

Storage + Reheating

To Refrigerate: Allow the soup 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, you can freeze chicken tortilla soup in an airtight container(s) in the freezer for up to 3 months.

To Reheat: Once thawed, the soup can be reheated in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes.

More Mexican-Inspired Chicken Recipes:

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Two bowls of chicken tortilla soup with a gold spoon with a sliced avocado, lime wedges, and fresh cilantro on top and crispy tortilla strips on the side with a grey and white tea towel on a white background.

Chicken Tortilla Soup

Author: Stephanie Kay

Topped with crunchy tortilla strips and creamy avocado, this chicken tortilla soup is a hearty and healthy meal that works equally well for lunch, dinner, or meal prep.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Soups & Stews
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 1 jalapeño pepper, seeded and diced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 4 cups chicken broth, or water
  • 1 (14 ounce) can diced tomatoes
  • 1 (14 ounce) can crushed tomatoes
  • 1 (14 ounce) can black beans, strained and rinsed
  • 1 cup frozen corn
  • 1 pound chicken breasts, boneless, skinless
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, finally chopped

Tortilla Strips:

  • 8 corn tortillas
  • 2 tablespoons olive oil

To Serve (optional):

  • Avocado, peeled and diced
  • Cheddar cheese, shredded
  • Sour cream
  • Green onion, thinly sliced

Instructions

  1. Preheat the oven to 375°F and line a baking sheet with parchment paper.
  2. In a large pot on medium-high heat, warm the olive oil, then add the diced onion and cook for 3-4 minutes, stirring frequently, until tender and translucent.
  3. Add the diced garlic, diced jalapeño pepper, chili powder, cumin, oregano, and salt, stir to coat the onions, and cook for an additional minute until fragrant.
  4. Pour in the chicken broth, scraping up any tasty bits from the bottom of the pan, then add the diced tomatoes, crushed tomatoes, black beans, and frozen corn, and stir to combine.
  5. Add chicken breasts to the pot, ensuring they are submerged in the liquid. Bring the mixture to the boil, then reduce the heat to a simmer and cook for 20 minutes, stirring occasionally.
  6. While the soup is cooking, prepare the crispy tortilla strips. Place the tortillas on a cutting board and, using a sharp knife or scissors, cut them into 1/2-inch-wide strips.
  7. Place the tortilla strips on the baking sheet lined with parchment paper, drizzle the olive oil over top, and, using your hands, toss them until each strip is well coated, and then spread them out evenly. Transfer the baking sheet to the oven for 12 minutes, flipping the tortilla strips halfway through, until they are toasted. Once cooked, transfer them to a paper-towel-lined plate and set them aside.
  8. When the soup has cooked, turn off the heat, remove the chicken breasts from the pot, and place them on a cutting board. Using two forks, shred the chicken into fine strips or bite-sized pieces.
  9. Once the chicken is shredded, return it to the pot, add the lime juice and chopped cilantro, and stir until well combined. Taste and adjust seasoning with additional salt and black pepper as needed.
  10. Serve the soup in bowls with a handful of crispy tortilla strips on top and toppings of your choice. Any leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

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

To Use Garlic Powder: Swap the garlic cloves for 1/2 teaspoon of garlic powder in step #3.

To Use Taco Seasoning: Swap the chili powder, cumin, oregano, and salt for 1 1/2 tablespoons of taco seasoning in step #3.

To Use Cooked or Rotisserie Chicken: Swap the chicken breasts for 4 cups of shredded chicken. Add it in step #5 and reduce the cooking time to 10 minutes, and skip #8.

To Use Canned Corn: Swap the frozen corn for 1 cup of canned corn, drained in step #4.

To Use Water: Swap the chicken broth for equal parts water in step #4.

To Use Tortilla Chips: Omit the tortillas and olive oil, skip steps #6-7, and top the soup with crushed tortilla chips instead.

Nutrition

  • Serving Size: 1 serving
  • Calories: 587 calories
  • Sugar: 13 grams
  • Fat: 21 grams
  • Carbohydrates: 66 grams
  • Fiber: 15 grams
  • Protein: 41 grams

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56 Code Words for Sugar

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While most people know added sugar is not ideal, navigating food labels can be confusing, particularly because there are so many “code” words for sugar. Here is a comprehensive list of words for sugar, so you can make informed food choices.

Bowls of sugar brown, brown sugar, demerara sugar, raw sugar, and white sugar on a dark grey background.

Table of contents

Understanding Names for Added Sugar

The term “sugar” refers to a sweet-tasting carbohydrate, which is the body’s main source of fuel. It is naturally occurring in many foods, known as natural sugar; however, it can also be found in refined and processed forms, known as added sugar.

While most people think of added sugar as table sugar (or white sugar), it comes in many forms, including solids, crystals, liquids, and syrups. These sources of sugar are often labelled under different names on processed foods, from ice cream to cereal bars and salad dressings.

Added sugars are added to food products for a variety of reasons, including to add sweetness, increase palatability, improve texture, extend shelf life, or enhance fermentation (1). Although some of these uses can improve nutritional value, others merely increase the total and added sugar content of a food, which provides little to no health benefits outside of being a source of energy.

Exactly how much sugar a person should consume per day depends on a number of health and lifestyle factors; however, limiting sugar intake is best for optimal health. Although there are many ways to reduce your sugar intake, learning to read food labels and identify sources of hidden sugars can help to support your healthy eating goals.

Infographic of code words for sugar.

List of Other Words for Sugar

Here is a list of the different names for sugar and the code words you can look for in an ingredient list on a nutrition facts label, organized alphabetically by category.

Simple Sugars

Simple sugars are the most basic form of carbohydrates. Sugars are made up of monosaccharides (glucose, fructose, and galactose), which consist of one sugar unit, and disaccharides (sucrose, maltose, and lactose), which consist of two sugar units (2). These sugars occur naturally in whole foods, but can be isolated from their source, refined, and used as added sugar in food production. Words for simple sugars include:

  • Dextrose
  • Fructose
  • Galactose
  • Glucose
  • Lactose
  • Maltose
  • Sucrose

Solid or Granulated Sugars

Solid and granulated sugars are crystalline forms of sugar. They are most commonly made from sugar cane and sugar beets; however, they can be made from alternative sources and are produced through a process of crushing, boiling, crystallizing, spinning, and drying (3, 4). Words for solid and granulated sugars include:

  • Beet sugar
  • Brown sugar
  • Cane juice crystals
  • Cane sugar
  • Castor sugar
  • Coconut sugar
  • Confectioner’s sugar
  • Corn syrup solids
  • Date sugar
  • Demerara sugar
  • Dextrin
  • Ethyl maltol
  • Florida crystals
  • Golden sugar
  • Grape sugar
  • Icing sugar
  • Invert sugar
  • Maltodextrin
  • Maple sugar
  • Muscovado sugar
  • Palm sugar
  • Panela sugar
  • Powdered sugar
  • Rapadura
  • Raw sugar
  • Refiner’s sugar
  • Table sugar
  • Turbinado sugar
  • Yellow sugar

Liquid or Syrup Sugars

Liquid sugars and syrups are sweet, viscous solutions. They are made from the liquid of dissolved sugar, starches, fruits, or plants. These sugars also include natural sweeteners, such as agave, honey, and maple syrup, which offer some vitamins, minerals, and health benefits.

  • Agave nectar
  • Barley malt syrup
  • Blackstrap molasses
  • Brown rice syrup
  • Buttered syrup
  • Caramel
  • Carob syrup
  • Corn syrup
  • Evaporated cane juice
  • Fruit juice concentrate
  • Golden syrup
  • High fructose corn syrup (HFCS)
  • Honey
  • Malt syrup
  • Maple syrup
  • Molasses
  • Refiner’s syrup
  • Rice syrup
  • Sorghum syrup
  • Treacle

The Bottom Line

Although added sugar don’t need to avoided completely, as there is a room for a moderate amount in a healthy and balanced diet, understaind how to identify code words for sugar can help to make more informed food choice. Words ending in “ose” or with the terms “sugar”, “syrup” or “concentrate” in the name can help to identify hidden sugars in processed foods.

Red Thai Chicken Curry

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Ready in 30 minutes, this red Thai chicken curry is perfect for a quick weeknight meal. It turns humble ingredients into a dish filled with tender chicken and creamy red curry sauce that is high in protein and full of flavor.

Close up of a bowl of red Thai chicken curry with white rice on the side and fresh cilantro on top with a green tea towel on a white background.

If you’ve never bought or used curry paste, allow me to introduce you to your new favorite pantry staple. Curry paste, be it Thai or Indian, is a pre-made wet mixture of fresh ingredients, herbs, and spices used to make curries, but can also be used in soups, stir-fries, or as a marinade for meats and tofu.

Thai curry paste can be found in most major grocery stores in a variety of colors, including red, yellow, and green, which represent a mixture of different ingredients and flavors. Red curry paste is the most popular and easiest to find, and is typically made from chilies, spices, lemongrass paste, galangal, and/or kaffir lime leaves.

And, the best part is, it’s incredibly easy to use and stores well in the fridge, so you can buy a jar and use it for weeks to come. It’s perfect for nights when you want a flavorful meal without much effort, as you can skip the Thai food takeout and replicate its flavors with this Thai red chicken curry recipe at home.

Pot of Thai red curry chicken with a wooden spoon and a bowl of cooked rice, fresh cilantro, and a green tea towel on the side on a white background.

Why You’ll Love It

  • Ready in 30 Minutes – This red chicken curry is quick and easy to make, perfect for a weeknight meal.
  • Made in One Pot – This one-pot recipe keeps cleanup to a minimum.
  • High in Protein – With over 29 grams of protein per serving, this is a hearty and filling meal.
Plate of white chicken breasts with a bowl of brown sugar, fish sauce, and red curry paste with a can of coconut milk with garlic cloves, fresh ginger, green beans, red bell pepper, onion, and broth on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for chicken breasts, but chicken thighs will also work well.
  • Curry Paste – To flavor the curry. The recipe calls for Thai red curry paste, but green curry paste will also work well. My preferred Thai curry paste is Thai Kitchen, but any brand of store-bought curry paste will work.
  • Coconut Milk – To add some healthy fats and make the curry rich and creamy. You can use full-fat or light coconut milk.
  • Onion + Garlic + Ginger – To flavor the curry. The recipe calls for a whole onion, garlic cloves, and fresh ginger, but you can use onion, garlic, and ginger powder if needed. See the notes section of the recipe card for details.
  • Vegetables – To add some color, fiber, and micronutrients. The recipe calls for red bell pepper and green onions, but frozen stir-fry vegetables, snow peas, sliced carrots, and/or bamboo shoots would also work well.
  • Broth – To make the flavorful sauce. The recipe calls for chicken broth, but vegetable broth or water will also work.
  • Brown Sugar – To balance the flavor and add a hint of sweetness, although optional.
  • Fish Sauce – To flavor the sauce, although optional.
  • Coconut Oil – To cook, olive oil will also work.
  • Rice – To add some complex carbohydrates. I used jasmine rice, but any white or brown rice will work. See the notes section of the recipe card for details.

Dietary Adaptions

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

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

Grid of images of a pot of cooked sliced chicken, pot of cooked chicken covered in red curry paste, pot with chicken in a creamy red Thai curry sauce, and a pot with chicken, creamy red Thai curry sauce, sliced bell pepper and green beans.

Red’s Nutrition Tip

The recipe calls for coconut oil, because it’s one of the best coooking oils, but you can use olive oil, avocado oil, or canola oil if needed.

Serving Suggestions

When served with rice, this red Thai chicken curry is a balanced meal with protein, carbohydrates, fiber, and fat. You can enjoy it as is, or adapt it to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken to the recipe.
  • To make it higher in fiber, add a can of chickpeas to the curry, and/or serve it with brown rice instead of white rice.
  • To make it lower in fat, swap light coconut milk.
  • To make it low-carb, enjoy the curry on its own or serve it with cauliflower rice instead of white rice.
Overhead of two bowls of Thai red chicken curry with white rice and fresh cilantro with a green tea towel, silver spoon and fork, fresh cilantro, and hot sauce on the side.

Storage + Reheating

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

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

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

More Chicken Curry Recipes:

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Close up of a bowl of red Thai chicken curry with white rice on the side and fresh cilantro on top with a green tea towel on a white background.

Red Thai Chicken Curry

Author: Stephanie Kay

This 30-minute red Thai chicken curry is easy to make, high in protein, and full of flavor. Enjoy it as a quick weeknight dinner or meal prep for healthy weekday lunches.

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

Ingredients

  • 1 tablespoon coconut oil, or olive oil
  • 1 onion, diced
  • 1 pound chicken breasts, boneless, skinless, cut into 1/2-inch slices
  • 2 garlic cloves, minced or grated
  • 1-inch ginger root, minced or grated
  • 3 tablespoons Thai red curry paste
  • 1/2 cup chicken broth
  • 1 (14 ounce) can coconut milk
  • 2 teaspoons brown sugar (optional)
  • 2 teaspoons fish sauce (optional)
  • 1 red bell pepper, seeded and thinly sliced
  • 1 cup green beans, ends trimmed

To Serve:

  • 1 1/2 cups white rice, uncooked
  • Fresh cilantro, finely chopped
  • Lime, cut into wedges

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a large pan or skillet on medium-high heat, warm the olive oil, then add the diced onion and cook for 2-3 minutes until tender.
  3. Add the sliced chicken to the pan and cook for 2-3 minutes per side, or until it’s mostly cooked through.
  4. Add the minced garlic, ginger, and curry paste, stir to coat the chicken, and cook for an additional minute until fragrant.
  5. Add the chicken broth to the pan, scraping up any tasty bits off the bottom of the pan, then pour in the coconut and add the sugar and fish sauce, and stir until well combined.
  6. Add the sliced bell peppers and green beans, gently stir to combine, bring the mixture to a simmer, and cook for 8-10 minutes or until the vegetables are tender.
  7. Once cooked, serve the chicken curry over cooked rice with a sprinkle of chopped fresh cilantro and lime juice on top. Any leftovers can be cooled and stored in airtight containers in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

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

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #2 and add it in step #4 instead.

To Use Garlic Powder: Swap the garlic cloves for 1/2 teaspoon of garlic powder in step #4.

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

To Use Green Curry Paste: Swap the red curry paste for 3 tablespoons green curry paste.

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

Nutrition

  • Serving Size: 1 serving (without rice)
  • Calories: 395 calories
  • Sugar: 5 grams
  • Fat: 27 grams
  • Carbohydrates: 12 grams
  • Fiber: 2 grams
  • Protein: 29 grams

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9 Leanest Cuts of Beef

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Red meat is often said to be an unhealthy choice; however, it’s one of the most nutrient-dense whole foods, and moderate amounts of lean beef can easily be included in a healthy diet. Here is a ranking of the leanest cuts of beef.

Red graphic of cow with sections of beef cuts identified on a beige background.

Table of contents

What makes a cut of beef lean?

Lean cuts of beef are cuts that are high in protein but low in fat, particularly saturated fat. The USDA defines “lean” and “extra lean” beef based on its fat and cholesterol content per 100-gram (3.5-ounce) serving, specifically (1):

  • Lean Beef: Contains less than 10 grams of fat, less than 4.5 grams of saturated fat, and less than 95 milligrams of cholesterol.
  • Extra-Lean Beef: Contains less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

Benefits of Lean Beef

Lean cuts of beef, as well as other lean meats, are good sources of high-quality protein and rich sources of micronutrients. Beef is a good source of iron, particularly heme iron, which is easily absorbed, as well as zinc, phosphorus, and B vitamins (2).

Lean beef is also a good source of energy, and its protein content helps to promote muscle growth and maintenance, and support immune function (3). Its low-fat content also makes it a high-protein, low-calorie food that is ideal for increasing protein intake, without overly increasing calorie intake. This makes lean beef a great choice for a healthy diet or for individuals looking to cut calories to create a calorie deficit to support weight loss.

Infographic of a ranking of the leanest cuts of beef.

List of the Leanest Cuts of Beef

Here is a list of the leanest beef cuts, ranked by total fat content per 3-ounce serving.

1. Eye of Round (Roast or Steak)

The eye of round is the leanest cut of beef. This cut comes from the hind leg of the cow and is given the name “eye” as it’s located in the center of the round primal. It is similar in shape to the tenderloin, a long, tapered, and boneless muscle, but it is firmer and less juicy.

While sections can be cooked as steaks, the roast is best suited for low and slow cooking methods, such as braising or oven roasting, or can be sliced thin for deli-style sandwiches or stir-fries.

Nutrition per 3-ounce serving of eye round roast (4):

  • Calories: 108
  • Protein: 19.7 grams
  • Fat: 3.18 grams
  • Saturated Fat: 1.11 grams

2. Top Round (Roast or Steak)

The top round is another lean, inexpensive cut from the rump and hind legs of the cow. It’s given the name “top” because it is located directly above the eye and bottom round in the round primal. The muscles in this area of the cow are much leaner as they are used for movement.

The top round is commonly sold as roast, ideal for braising and sous vide, and is the most popular cut for thin slices of roast beef; however, it is also used in premium hamburger blends.

Nutrition per 3-ounce serving of top round roast (5):

  • Calories: 109
  • Protein: 20.0 grams
  • Fat: 3.24 grams
  • Saturated Fat: 1.27 grams

3. Extra-Lean Ground Beef

Extra-lean ground beef is made from the leanest primal cuts of the cow, which typically include the sirloin and round portions. It has a maximum fat content of 10%, often labelled as 90% lean meat / 10% fat, but also found in 93% lean meat / 7% fat, 95% lean meat / 5% fat, or 97% lean meat / 3% fat versions.

Extra-lean ground beef is ideal for recipes where you can’t drain off beef juices, such as burgers, meat sauces, or casseroles.

Nutrition per 3-ounce serving of extra-lean ground beef (95% lean meat / 5% fat) (6):

  • Calories: 117
  • Protein: 18.2 grams
  • Fat: 4.25 grams
  • Saturated Fat: 1.85 grams

4. Top Sirloin Steak

The top sirloin steak is a lean cut with a strong beef flavor. This cut is from the top part of the sirloin subprimal, located between the loin and round in the hindquarter. Given it comes from an exercised part of the animal, it’s leaner than ribeye or filet mignon; however, it’s the most tender cut from the sirloin.

The top sirloin steak cooks quickly and is great for grilling and pan-searing, but also works well broiled, stir-fried, or cooked via the sous vide method.

Nutrition per 3-ounce serving of top sirloin steak (7):

  • Calories: 119
  • Protein: 18.7 grams
  • Fat: 4.86 grams
  • Saturated Fat: 1.96 grams

5. Flank Steak

Flank steak is a long, flat cut of beef from the abdominal muscles of the cow. It’s a boneless cut and is one of the best lean cuts for taste and tenderness. Slicing beef cuts against the grain is particularly useful for thin cuts like flank steak, as it makes the meat more tender and easier to chew.

Flank steak is best when braised or marinated and grilled, but can be smoked or broiled, and is often used in dishes such as tacos, fajitas, stir-fries, pasta, and salad.

Nutrition per 3-ounce serving of flank steak (8):

  • Calories: 123
  • Protein: 18.0 grams
  • Fat: 5.15 grams
  • Saturated Fat: 2.13 grams

6. Bottom Round (Roast or Steak)

Much like the top round, the bottom round is a lean cut of beef from the hardworking rump and hind legs of the cow. Located at the bottom of the round, hence the name, this cut has very little marbling.

While it can be used for steak, it’s best slow-cooked by braising or roasted and thinly sliced, and is also sometimes used in ground meat. It’s also a great choice for budget-friendly stew meat.

Nutrition per 3-ounce serving of bottom round steak (9):

  • Calories: 128
  • Protein: 18.0 grams
  • Fat: 5.60 grams
  • Saturated Fat: 1.96 grams

7. Top Loin Steak (New York Strip)

The boneless top loin steak, more commonly known as the New York strip steak, is a lean and naturally tender cut of beef. It is from the short loin, which is part of the loin subprimal, located on the upper back behind the ribs of the cow.

The New York strip steak is one of the most popular, as its moderate internal marbling makes it a more flavorful cut than the tenderloin, but leaner than the ribeye. It’s best for high-heat cooking such as grilling or pan searing.

Nutrition per 3-ounce serving of top loin steak (10):

  • Calories: 128
  • Protein: 19.4 grams
  • Fat: 5.67 grams
  • Saturated Fat: 2.47 grams

8. Tenderloin (Filet Mignon)

The tenderloin is a long, narrow, and lean muscle located within the loin. As the name suggests, it’s the most tender beef roast and is the source of the tenderloin steak or filet mignon. The tenderloin is also part of the T-bone and porterhouse steaks; however, their other components are not as lean.

Because it’s so lean, tenderloin can easily overcook and become dry, so it’s best enjoyed rare or medium-rare, grilled or cooked under the broiler.

Nutrition per 3-ounce serving of tenderloin steak (11):

  • Calories: 128
  • Protein: 18.4 grams
  • Fat: 6.04 grams
  • Saturated Fat: 2.17 grams

9. Bottom Sirloin (Tri Tip)

The tri-tip roast is a triangular, boneless, and fairly lean cut of beef from the bottom sirloin. The cuts from the bottom sirloin have a similar taste and texture to the flank steak, being flavorful but containing a prominent grain. It’s moderate marbling offers a similar texture to ribeye, but at a fraction of the cost.

Bottom sirloin tip, or tri-tip roast, is best cooked using a reverse-sear method; cooked slowly on a low heat, and then the cooked meat is seared in a cast-iron skillet or on a grill to develop a rich exterior crust.

Nutrition per 3-ounce serving of tri-tip roast (12):

  • Calories: 134
  • Protein: 17.5 grams
  • Fat: 6.53 grams
  • Saturated Fat: 2.40 grams

Ranking of the Leanest Cuts of Beef

Here is a ranking of cuts of beef per 3-ounce serving size.

CutEnergyProteinFatSaturated Fat
Eye of Round108 calories19.7 grams3.18 grams1.11 grams
Top Round109 calories20.0 grams3.24 grams1.27 grams
Extra-Lean Ground Beef (95/5)117 calories18.2 grams4.25 grams1.85 grams
Top Sirloin Steak119 calories18.7 grams4.86 grams1.96 grams
Flank Steak123 calories18.0 grams5.15 grams2.13 grams
Bottom Round128 calories18.0 grams5.60 grams1.96 grams
Top Loin Steak128 calories19.4 grams5.67 grams2.47 grams
Tenderloin128 calories18.4 grams6.04 grams2.17 grams
Bottom Sirloin134 calories17.5 grams6.53 grams2.40 grams
Lean Ground Beef (90/10)150 calories17.0 grams8.50 grams3.34 grams

All nutrition data is based on FoodData Central.

What are the fattiest cuts of beef?

The fattiest cuts of beef are those with the highest fat content and include ribeye steak, regular ground beef (80% lean meat / 20% fat), short ribs, T-bone steak, porterhouse steak, and brisket. These cuts are known for flavor and marbling and contain between 8-17 grams of fat and 3-7 grams of saturated fat per 3-ounce serving (13, 14, 15, 16, 17, 18).

Beef organ meats, which are known for being rich sources of protein, collagen, omega-3 fatty acids, and micronutrients such as iron and vitamin D, vary in fat content. While tongue and brain tend to be higher in fat, liver, kidney, heart, and tripe are relatively lean. Albeit, overall, eating organ meat provides numerous health benefits regardless of the cut.

Tips for Cooking Lean Beef Cuts

Lean cuts of beef are often less desirable because they tend to be dry and tough when cooked. The best way to prepare lean cuts of beef is to add moisture with marinades, sauces, or oils, and avoid overcooking by cooking them quickly on high heat, such as grilling, broiling, or stir-frying.

It is also best to rest lean cuts of beef after cooking and before slicing, as this helps the muscle fibers relax and allows the juices to reabsorb and redistribute throughout the cut to ensure the meat remains juicy, tender, and flavorful (19).

Finally, to ensure your cut of beef is extra lean, be sure to trim off any solid fat from roasts or steaks before cooking, and drain any rendered fat (grease) from ground beef once it’s browned.

The Bottom Line

Lean beef cuts are high in protein and low in fat, particularly saturated fat. The leanest cuts of beef include eye of round, top round, extra lean ground beef, top sirloin steak, and flank steak. If you’re unsure, look for cuts with the words “round” or “sirloin” in the name; these are always the leanest options.

Slow Cooker Vegetarian Chili

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This hearty, set-it-and-forget-it slow cooker vegetarian chili is full of flavor and easy to make. Simply combine all of the ingredients, add them to a slow cooker, and come home to a delicious and comforting meal.

Two bowls of slow cooker vegetarian chili with sour cream, grated cheddar cheese, cubed avocado, sliced green onions, and chopped cilantro on top with tortilla chips, lime wedges, and a tea towel on the side on a white background.

Nothing quite compares to a hearty bowl of chili. While I love a chili con carne, a great veggie chili recipe is perfect for meatless meals and easily pleases a crowd. Plus, it’s often cheaper to make and is packed with fiber and nutrients, making it a practical and delicious option, and this slow-cooker vegetarian chili recipe does exactly that.

It combines a medley of quinoa, canned beans, canned tomatoes, and spices to create a delicious vegetarian meal. Just combine everything in the morning, let it simmer all day, allow the crock pot to do the work, and come home to a healthy dinner ready for the table.

Close up of crockpot vegetarian chili with a serving spoon and chopped cilantro on top.

Why You’ll Love It

  • Easy to Make – This dump-and-cook chili recipe is quick to prepare and cooks on its own.
  • Vegetarian – Filled with high-protein whole grains and legumes, this slow cooker vegetarian chili is something everyone can enjoy.
  • High in Fiber – The combination of quinoa, beans, and corn gives this chili over 20 grams of fiber per serving.
  • Keeps Well – The chili keeps well in the fridge and freezer, making it a great meal prep idea.
Bowls of diced tomatoes, spices, frozen corn, quinoa, kidney beans, black beans, and tomato paste with a jub of vegetable broth, bell peppers, red onion, and garlic cloves on the side on a white background.

Ingredients + Substitutions

  • Quinoa – To add some plant-based protein and fiber.
  • Beans – To add some more plant protein and fiber. The recipe calls for black beans and kidney beans, but garbanzo beans or pinto beans would also work well.
  • Corn – To add some color and extra fiber. The recipe calls for frozen corn, but canned corn will also work. See the notes section of the recipe card for details.
  • Bell Peppers – To add some color and micronutrients. The recipe calls for red bell peppers, but any color will work.
  • Onion + Garlic – To flavor the chili. The recipe calls for a whole red onion (or white 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.
  • Tomato – A combination of diced tomatoes and tomato paste, but you can use crushed tomatoes if preferred. For extra flavor, use fire-roasted tomatoes.
  • Spices – A mixture of chili powder, cumin, paprika, and salt to spice and season the chili. You can use spicy or mild chili powder.
  • Broth – To cook the quinoa and make the chili. The recipe calls for vegetable broth, but water will also work well.
  • Salt – To season.

Dietary Adaptions

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

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

Slow cooker filled with diced red bell pepper, quinoa, frozen corn, tomato paste, diced tomatoes, diced red onion, black beans, red kidney beans, minced garlic, and spices on a white background.
Slow cooker filled quinoa, beans, tomatoes, spices, vegetables, and broth on a white background.

Red’s Nutrition Tip

Not only are beans and lentils a great source of protein and fiber, but they good whole food sources of iron. Plants contain non-heme iron and, while it’s less bioavailable than heme iron, consuming legumes regularly can help to ensure you’re meeting your recommended iron intake.

Crockpot filled with veggie chili.

Serving Suggestions

This vegetarian crockpot chili is a well-balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

  • To make it higher in protein, add a block of finely crumbled tofu to the recipe. (You could also add ground beef or ground turkey if the recipe does not need to be vegetarian.)
  • To make it higher in fiber, add a peeled and cubed sweet potato to the chili, and/or serve it with a side of steamed vegetables or a green salad.
  • To make it higher in fat, top the chili with olive oil, sour cream, avocado, and/or shredded cheddar cheese.
  • To add more heat, add a dash of your favorite hot sauce.
Close up of a white bowl of slow-cooker vegetarian chili on a white plate with tortilla chips on the side.

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 5 days.

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

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

More Vegetarian Chili Recipes:

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Two bowls of slow cooker vegetarian chili with sour cream, grated cheddar cheese, cubed avocado, sliced green onions, and chopped cilantro on top with tortilla chips, lime wedges, and a tea towel on the side on a white background.

Slow Cooker Vegetarian Chili

Author: Stephanie Kay

Filled with quinoa and beans, this slow cooker vegetarian chili is a hearty and healthy dinner idea that is high in fiber and plant-based protein.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 20 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 1 cup quinoa, uncooked
  • 1 (14 ounce) can black beans, strained and rinsed
  • 1 (14 ounce) can kidney beans, strained and rinsed
  • 1 (28 ounce) can diced tomatoes
  • 1/4 cup tomato paste
  • 4 cups vegetable broth
  • 2 red bell peppers, seeded and diced
  • 1 cup corn kernels, frozen
  • 1 red onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 teaspoons smoked paprika
  • 3/4 teaspoon salt

Instructions

  1. Place all the ingredients in a slow cooker and give it a good stir to ensure everything is well combined.
  2. Cover the slow cooker with a lid and cook on high for 3-4 hours or on low for 6-8 hours.
  3. Once cooked, give it another good stir, and season with additional salt and pepper to taste.
  4. The chili can be served immediately with your favorite chili toppings, 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.

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

To Use Canned Corn: Swap the frozen corn for 1 cup of canned corn, drained and rinsed.

Nutrition

  • Serving Size: 1 serving
  • Calories: 494 calories
  • Sugar: 19 grams
  • Fat: 6 grams
  • Carbohydrates: 94 grams
  • Fiber: 21 grams
  • Protein: 23 grams

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Tex-Mex Ground Beef Skillet

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Made in one pan, this Tex-Mex ground beef skillet is a great recipe for a quick and easy weeknight dinner. It’s high in protein, full of flavor, and something the whole family can enjoy.

Tex-Mex ground beef skillet with a gold serving spoon with diced avocado, sliced green onion, and lime wedges on top with tortilla chips, salsa, limes, and fresh cilantro on the side with a beige checkered tea towel on a white background.

If you’re looking for a new family-friendly weeknight dinner idea, look no further than this Tex-Mex-inspired ground beef skillet recipe. Not only is it nutritious and delicious, but it’s quick and easy to make, perfect for nights when you need something on the table quickly.

While the recipe calls for ground beef, you can use any ground meat you like, or make a version of my turkey taco skillet if you want something leaner and lighter, but similar in flavor.

Close up of a Tex-Mex ground beef skillet with a gold serving spoon with avocado on top and tortilla chips in a dark wood bowl in the background.

Why You’ll Love It

  • Made in One Pan – This one-pan meal recipe keeps prep and cleanup time to a minimum.
  • High in Protein – The combination of plant and animal protein gives each serving over 43 grams of protein.
  • Keeps Well – This ground beef skillet keeps well in the fridge for days and freezer for months, making it a great make-ahead meal.
Plate of lean ground beef with bowls shredded cheese, spices, rice, diced tomatoes, black beans, frozen corn, a glass jug of chicken broth, with an onion, and a red and green bell pepper on a white background.

Ingredients + Substitutions

  • Ground Beef – To add some protein. I used lean ground beef to keep the fat and calorie content down, but you can use regular ground beef, ground turkey, or ground chicken if preferred.
  • Onion – To add flavor. The recipe calls for a whole onion, but you can use onion powder if needed. See the notes section of the recipe card for details.
  • Bell Peppers – To add some veggies and micronutrients. The recipe calls for red and green peppers, but you can use any colors you like.
  • Spices – A combination of chili powder, smoked paprika, ground cumin, garlic powder, red pepper flakes, and salt. You can use a pre-made taco seasoning if preferred; see the notes section of the recipe card for details.
  • Beef Broth – To cook the rice. The recipe calls for beef broth, but vegetable broth or water will also work well.
  • Rice – To add some complex carbohydrates. The recipe calls for uncooked white rice, but you can use cooked rice or brown rice if preferred. See the notes section of the recipe card for details.
  • Black Beans – To increase the protein content with some plant-based protein and add some fiber.
  • Tomatoes – To thicken the mixture and add more nutrients and flavor. The recipe calls for diced tomatoes, but crushed tomatoes or tomato sauce will also work. See the notes section of the recipe card for details.
  • Frozen Corn – To add some color and more fiber. The recipe calls for frozen corn, but frozen peas or canned corn will also work. See the notes section of the recipe card for details.
  • Shredded Cheese – To add some more protein and fat. I used Havarti cheese, but you can use any type you like.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of four images of a skillet with cooked ground beef, a skillet with cooked ground beef, onion, and bell peppers, a skillet of ground beef with veggies, black beans, and rice, a skillet of cooked ground beef, cooked rice, beans and veggies.

Red’s Nutrition Tip

While sometimes thought of as an “unhealthy” choice, lean ground beef is a great high-protein, low-calorie food, as well as a great source of iron.

Serving Suggestion

This Tex-Mex-inspired ground beef and rice skillet is a well-balanced meal complete with protein, carbohydrates, fiber, and fat. You can enjoy it as is or adapt it to meet your personal calorie or macro needs, for example:

  • To make it lower in fat, use extra-lean ground beef, or ground chicken, or ground turkey instead.
  • To make it low carb, swap the white rice for cauliflower rice. Omit the beef broth and skip step #6.
  • To add more vegetables, serve it with a side of steamed vegetables or green salad.
  • To add some flavor, add a dash of Worcestershire sauce and/or top the skillet with avocado, hot sauce, and/or sour cream.
Close up of a Tex-Mex ground beef and rice skillet.

Storage + Reheating

To Refrigerate: Allow the ground beef skillet to cool completely and then transfer it to an airtight container and store it in the fridge for up to 5 days.

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

To Reheat: Once thawed, the mixture can be reheated in the microwave for 2-3 minutes.

Portion of ground beef skillet on a plate with tortilla chips, avocado, sour cream, and salsa with a gold fork on a white background.

More Ground Beef Recipes:

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Tex-Mex ground beef skillet with a gold serving spoon with diced avocado, sliced green onion, and lime wedges on top with tortilla chips, salsa, limes, and fresh cilantro on the side with a beige checkered tea towel on a white background.

Tex-Mex Ground Beef Skillet

Author: Stephanie Kay

This one-pan Tex-Mex ground beef skillet is ready in 30 minutes and is full of protein and fiber. Serve it as is or with a side of tortilla chips, avocado, salsa, and sour cream for an extra tasty feast.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 pound lean ground beef
  • 1 onion, diced
  • 1 red bell pepper, seeded and diced
  • 1 green bell pepper, seeded and diced
  • 1 tablespoon chili powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon salt
  • 1 1/2 cups beef broth
  • 1/2 cup white rice
  • 1 (14 ounce) can diced tomatoes
  • 1 (14 ounce) can black beans, strained and rinsed
  • 1 cup frozen corn
  • 1 cup shredded cheese, such as Havarti or Monterey Jack cheese

To Serve (optional):

  • Fresh cilantro, roughly chopped
  • Tortilla chips
  • Lime, cut into wedges

Instructions

  1. Preheat the oven to 400°F.
  2. In a large skillet or cast-iron pan on medium-high heat, warm the olive oil, then add the ground beef and cook, breaking up with a wooden spoon or spatula, and cook for 4-5 minutes until no longer pink and partially cooked.
  3. Add the diced onion and bell peppers, stir to combine with the beef mixture, and cook for another 2-3 minutes until vegetables are tender.
  4. Add the chili powder, paprika, cumin, garlic powder, red pepper flakes, and salt, stir to combine with the ground meat mixture, and cook for an additional minute until fragrant.
  5. Add the beef broth to the pan, using a wooden spoon or spatula to scrape up any tasty bits from the bottom of the pan, then add the rice, diced tomatoes, black beans, and frozen corn, and stir to combine.
  6. Bring the mixture to a boil, then reduce the temperature to medium heat, and cook for 15-20 minutes, stirring occasionally, until most of the liquid is absorbed and the rice is tender. Taste and adjust seasoning with additional salt and pepper as needed.
  7. Remove the pan from the heat, top the ground beef mixture with shredded cheese, and transfer the oven to bake for 5 minutes or until the cheese is melted.
  8. Once cooked, remove the pan from the oven and top with chopped fresh cilantro and serve immediately with tortilla chips and lime wedges on the side. 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 Onion Powder: Swap the onion for 1 teaspoon of onion powder in step #4.

To Use Taco Seasoning: Omit the chili powder, paprika, cumin, garlic powder, red pepper flakes, and salt, and use 2 tablespoons of taco seasoning in step #4 instead.

To Use Water: Swap the beef broth for 1 1/2 cups of water in step #5.

To Use Cooked Rice: Omit the beef broth and uncooked rice, and add 1 1/2 cups of cooked rice in step #5, and skip step #6.

To Use Brown Rice: Swap the white rice for 1/2 cup of uncooked brown rice and increase the cooking time to 40-45 minutes in step #6 .

To Use Canned Corn: Swap the frozen corn for 1 cup of drained and rinsed canned corn in step #5.

Nutrition

  • Serving Size: 1 serving
  • Calories: 536 calories
  • Sugar: 10 grams
  • Fat: 12 grams
  • Carbohydrates: 46 grams
  • Fiber: 12 grams
  • Protein: 43 grams

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Calories 101: The Beginner’s Guide

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Although calories have a bad rep, they are essential to human health. Calories provide the body with the energy needed for basic functions and physical activity, as well as fuel growth and repair. Here is everything you need to know about calories so you can support your overall health and maintain a healthy weight.

Different foods with a post it note label of the number of calories they contain on a dark green background.

Table of contents

What are calories?

Calories are a measure of energy (1). The terms “calorie” and “energy” are often used interchangeably, but calories are a defined unit that measures the body’s use of energy (2). Specifically, a calorie is the measure of how much energy is needed to raise the temperature of 1 gram of water by 1 degree Celsius.

Calories are used to measure the amount of energy in food and drinks and are measured in kilocalories (kcal) or kilojoules (kJ), depending on the country’s measurement system. The number of calories a food or drink contains is noted on the nutrition label of food packaging and listed by serving size.

Infographic on calories 101; definition, functions, and sources.

Where do calories come from?

The calories (energy) in food and drinks come from macronutrients, each providing a different energy density:

  • Protein provides 4 calories per gram,
  • Carbohydrates provide 4 calories per gram,
  • Fat provides 9 calories per gram.

Other dietary components of food and drinks, such as alcohol, which provides 7 calories per gram, nucleotides, organic acids, and sugar alcohols, also offer very small amounts of calories (2).

What do calories do?

Calories are essential to human life and health. The calories (energy) consumed from food and beverages allow the human body to perform basic functions like breathing and heart beating, and physical activities like walking, household chores, or exercise (1).

The calories your body uses during the day contribute to your metabolism: the sum of all reactions that occur throughout the body within each cell that provide the body with energy (3). Metabolism is measured in calories by TDEE (Total Daily Energy Expenditure). TDEE is the total number of calories your body burns in a day, including all activities from basic functions to intentional exercise, and is composed of (4, 5):

  • Basal Metabolic Rate (BMR)
  • Thermic Effect of Food (TEF)
  • Exercise Activity Thermogenesis (EAT)
  • Non-Exercise Activity Thermogenesis (NEAT)

How many calories do you need?

Exactly how many calories a person needs depends on a number of genetic and lifestyle factors. An individual’s optimal caloric intake is influenced by metabolism, which is influenced by age, sex, height, weight, lean body mass, and activity level, and health goals.

According to the US dietary guidelines, the average male adult requires 2,500 calories per day, while the average female adult requires 2,000 calories per day (6). Albeit these values can vary widely by individual.

To more accurately estimate ideal calorie intake, you can use an online calorie calculator to determine your daily needs and adjust based on your personal health goals. More specifically:

  1. Use a TDEE calculator to determine your estimated daily calorie needs.
  2. Adjust your daily calorie needs to support your personal health goals, for example:
    • For general health, use your estimated daily calorie needs.
    • For weight loss, you’ll need to eat fewer calories to create a calorie deficit.
    • For weight gain, you’ll need to eat more calories to create a calorie surplus.

Are there “good” calories and “bad” calories?

While calories have no inherent moral value, some calories are more nutrient-dense than others. Calories from whole foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, generally contain more micronutrients per gram than processed foods, particularly ultra-processed foods such as candy, sugar-sweetened beverages, and mass-produced packaged foods.

Whole foods are sometimes referred to as “good” calories, as these unprocessed or minimally processed foods tend to provide more nutritional benefit, given they have a high nutrient density and high nutritional value. They are sources of high-quality protein, carbohydrates, and fat, and are rich in fiber, vitamins, and minerals.

Ultra-processed foods are sometimes referred to as “bad” calories or “empty” calories, as they have a low nutrient density and little nutritional value. While these foods do provide calories from protein, carbohydrates, and fat, they often contain little to no fiber, vitamins, and minerals.

That said, “bad” calories can still be included in a healthy and balanced diet. These low-nutrient-density calories can be included in a healthy diet in moderate amounts after your daily needs for essential nutrients are met. The term “discretionary calories” represents the margin of calories remaining when recommended nutrient intakes are met through a predominance of nutrient-dense foods, or “good” calories, and should represent no more than 10-20% of calorie intake (7).

What foods have the fewest and most calories?

Interestingly, a food’s physical weight and calorie content are not directly correlated, as the calorie content of food is determined by its water content and macronutrient breakdown. Foods with the fewest calories tend to be high in water and/or fiber, while foods with the most calories tend to be high in fat.

Some of the least calorie-dense foods include lettuce, celery, cucumber, cauliflower, and bell peppers, and some of the most calorie-dense foods include oil, butter, nuts, seeds, and cheese.

Understanding calorie density is a helpful tool in weight management, as it can help to better understand portion size and volume eating to more effectively reach your health goals.

Infographic on how calorie balance affects weight loss, weight gain, and weight maintenance .

How do calories influence body weight?

Calories influence body weight fundamentally through energy balance. Energy balance is the relationship between calories “in” via food and beverages and calories “out” via the body’s daily energy requirements.

The balance between calories in (energy intake) and calories out (energy expenditure) determines whether body weight is lost, gained, or remains the same (8). Generally speaking:

  • An individual will maintain weight when energy intake = energy expenditure,
  • An individual will lose weight when energy intake < energy expenditure,
  • An individual will gain weight when energy intake > energy expenditure.

When more calories are consumed than required, excess energy is stored as glycogen in muscles/liver or as body fat. When fewer calories are consumed than required, stored body fat is burned as energy. Put simply, this constant balance of energy intake and energy expenditure determines body weight.

Do you need to count calories?

No, you don’t need to count calories to eat a healthy diet; however, it is an effective tool for reaching and maintaining a healthy body weight.

Counting calories can help to better understand energy intake and increase awareness and accountability around food choices, and is particularly helpful for weight loss goals. Research has repeatedly shown that any diet that restricts calories will support weight loss; however, it has also shown that people who follow diets with greater flexibility have greater long-term weight loss success (9, 10).

Macro counting is a more detailed approach to calorie counting, which tracks the total number of calories consumed per day by monitoring how many grams of each macronutrient (protein, carbohydrate, and fat) are consumed.

While both calorie and macro counting are effective weight management tools, tracking macros is more effective for body composition goals as it focuses on nutrient balance and protein intake required for muscle development (11, 12).

That being said, it’s important to note that calorie counting is not for everyone. While it can lead to healthier eating habits for some, for others, it can lead to disordered eating behaviors and/or extreme eating disorders. It is best to work with a registered dietician to determine if calorie counting is ideal for you.

The Bottom Line

Calories are a unit used to measure energy. Calories are found in food and beverages and are largely provided by protein, carbohydrates, and fat. The average male adult requires 2,500 calories per day, while the average female adult requires 2,000 calories per day. Regardless of health goal, it is best to prioritize calories from whole, unprocessed foods and limit calories from processed foods.

Sticky Chicken Meal Prep Bowls

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Ready in 30 minutes and packed full of protein, these sticky chicken meal prep bowls are perfect for make-ahead meals. Whip them up on a weekend and enjoy healthy lunches all week long.

Four sticky chicken meal prep bowls in glass containers on a white background.

Meal prep is made easy with these sticky chicken rice bowls. With some pantry staples, you can create a delicious sticky sauce that turns basic chicken and rice into a delicious and filling meal.

Plus, once you get the basics down, you can mix and match proteins and veggies to create different versions of these oh-so-tasty bowls. From chicken thighs to shrimp or tofu, cabbage to stir-fry veggies, and white rice to brown rice, the variations of this recipe can meet your budget and your taste buds.

Close up of a sticky chicken rice bowls in a glass meal prep container with a silver fork, green tea towel, sesame seeds, and green onion on the side on a white background.

Why You’ll Love Them

  • Quick and Easy – This 30-minute recipe is ready in no time, making it perfect for easy weeknight dinners.
  • High in Protein – The sticky chicken bowls are loaded with 33 grams of protein.
  • Keep Well – The bowls keep well in the fridge for up to 4 days, making them a great meal prep idea.
Plate of chicken breasts with bowls of soy sauce, honey, sriracha, shredded carrots, shredded cabbage, white rice, sesame seeds, with green onions, garlic cloves, and fresh ginger root on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for boneless, skinless chicken breasts, but chicken thighs will also work well. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work well. See the notes section of the recipe card for details.
  • Sesame Oil – To add some healthy fats and cook the chicken. If preferred, olive oil or avocado oil would also work as a good cooking oil.
  • Soy Sauce – To flavor the sauce. You can use regular or low-sodium soy sauce.
  • Honey – To make the sticky chicken and sweeten the sauce. The recipe calls for honey, but maple syrup or brown sugar will also work.
  • Sriracha – To add a bit of spice, although optional.
  • Rice Vinegar – To balance the acidity of the sauce.
  • Ginger – To flavor the sauce. The recipe calls for fresh ginger, but ground ginger or ginger paste will also work well. See the notes section of the recipe card for details.
  • Garlic – To flavor the sauce. The recipe calls for garlic cloves, but garlic powder will also work well. See the notes section of the recipe card for details.
  • Cornstarch – To thicken the sticky sauce, although optional.
  • Cabbage – To add some veggies and micronutrients. The recipe calls for a combination of red and green cabbage, but you can use or the other if preferred.
  • Carrots – To add some veggies, fiber, and color.
  • Green Onions – To add color and flavor.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

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

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

Grid of images with a glass bowl of sauce ingredients, skillet of seared chicken, skillet of sticky chicken, and skillet of sautéed shredded cabbage and carrots.

Red’s Nutrition Tip

You can use chicken breast or chicken thighs in this recipe. While chicken breasts contain slightly more protein and fewer calories, chicken thighs contain slightly more vitamins and minerals and are generally cheaper. Overall, both are high-protein, low-calorie foods that can easily increase the protein content of any meal.

Serving Suggestions

These sticky chicken and rice meal prep bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

  • To make them higher in protein, add an additional 1/2 pound of chicken breast to the recipe.
  • To make them low-carb, swap the white rice for cauliflower rice.
  • To make them higher in fiber, swap the white rice for brown rice and/or add more high-fiber vegetables, such as broccoli or green beans.
Close of three meal prep sticky chicken bowls with white rice and sautéed shredded cabbage and carrots with sesame seeds and chopped green onions on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the sticky chicken meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.

To Freezing: Once cooled, the sticky chicken and rice bowls can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: The bowls can be reheated 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 sticky chicken meal prep bowls in glass containers on a white background.

Sticky Chicken Meal Prep Bowls

Author: Stephanie Kay

Loaded with protein, these sticky chicken meal prep bowls are a delicious and filling meal prep idea that is perfect for healthy work lunches.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
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Ingredients

Sticky Chicken:

  • 1 tablespoon sesame oil
  • 1 pound chicken breasts, boneless, skinless, cut into 1-inch pieces
  • 1/4 cup soy sauce
  • 1/4 cup honey
  • 1 tablespoon sriracha (optional)
  • 1 tablespoon rice vinegar
  • 2-inch ginger root, minced or grated
  • 4 cloves garlic, minced or grated
  • 1 teaspoon cornstarch

Bowls:

  • 1 1/2 cups white rice, uncooked
  • 1 cup shredded red cabbage
  • 1 cup shredded green cabbage
  • 2 carrots, peeled and shredded
  • 2 green onions, thinly sliced
  • Sesame seeds, to serve (optional)

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a small bowl, add the sticky sauce ingredients: soy sauce, honey, sriracha, rice vinegar, minced ginger, minced garlic, and cornstarch, and whisk until well combined. Set aside.
  3. In a large skillet, warm the sesame oil on medium-high heat, then add the sliced chicken and cook for 2-3 minutes per side until browned and mostly cooked through.
  4. Once the chicken is mostly cooked, pour the sticky sauce into the pan, tossing to cover the chicken, and allow to cook for an additional 1-2 minutes, stirring occasionally, until the sauce thickens slightly and the chicken is well coated. Transfer to a plate and set aside.
  5. In the same pan on medium heat, add the shredded cabbage, carrots, and sliced green onions (white parts only), along with 2 tablespoons of water, and cook, stirring occasionally, for 2-3 minutes or until the vegetables are tender.
  6. Once the rice, chicken, and vegetables are cooked, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the sliced chicken and ¼ of the veggies, and top with chopped green onions and a sprinkle of sesame seeds.
  7. 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 Brown Rice: Swap the white rice for 1 1/2 cups brown rice and increase the cooking time to 40 minutes, or as per package instructions.

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

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

To Use Ginger Paste: Swap the fresh ginger for 1 tablespoon of ginger paste in step #2.

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 534 calories
  • Sugar: 22 grams
  • Fat: 7 grams
  • Carbohydrates: 84 grams
  • Fiber: 3 grams
  • Protein: 33 grams

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Blueberry French Toast Casserole

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This blueberry French toast casserole is everything you love about French toast in a single dish. Its sweet and savory ingredients create a soft, custardy interior and slightly crispy exterior with just the perfect amount of sweetness.

White baking dish of blueberry French toast casserole with powdered sugar sprinkled on top, fresh blueberries, fresh mint, a stripped blue tea towel and silver spatula on the side on the white background.

If you love French toast, but don’t love the effort, you’re going to love this blueberry French toast casserole recipe! It has all of the flavors and textures of classic French toast baked into a single dish, and it makes multiple servings, making it great for crowds.

It’s a great brunch idea for a family celebration, Easter weekend, or Christmas morning. Serve it with bacon, eggs, yogurt, granola, and fresh blueberries for an absolutely delicious weekend feast.

Close up of a slice of blueberry French toast casserole on a white plate with a silver fork with powdered sugar sprinkled on top and fresh blueberries on the side on a white background..

Why You’ll Love It

  • Saves Time – This one-pan recipe cuts down on prep and cleanup time.
  • Serves a Crowd – It makes 8 servings, making it perfect for a weekend brunch or holiday breakfast.
  • Keeps Well – It can be made ahead of time and keeps well in the fridge and freezer.
Bowl of bread cubes, jar of maple syrup, bowl of frozen blueberries, jar of ground cinnamon, bowl of eggs, jug of whole milk, and small bowl of vanilla extract on a white background.

Ingredients + Substitutions

  • Bread – To make the French toast and add some complex carbohydrates. I used French bread, but brioche bread, sourdough bread, or rustic Italian bread will work well.
  • Blueberries – To add some fruit and fiber. I used frozen berries, but fresh or frozen blueberries will work well.
  • Eggs – To make the egg custard mixture and add some protein.
  • Milk – To add some extra protein and make the custard mixture. I used cow’s milk, as it adds more protein and a richer texture, but you can use non-dairy milk, such as almond milk or oat milk, if needed.
  • Maple Syrup – To sweeten and serve, honey or brown sugar will also work well.
  • Cinnamon – To add a bit more sweetness and enhance the flavor.
  • Vanilla Extract – To add more flavor.
  • Lemon Zest – To add some brightness, although optional.
  • Salt – To balance the flavors.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk and the butter for coconut oil or avocado oil.

Grid of four images of a glass bowl of eggs, milk, maple syrup, vanilla extract, and ground cinnamon; glass bowl of whisked egg mixture; white baking dish of bread cubes; white baking dish of bread cubes with custard mixture and frozen blueberries.

Red’s Nutrition Tip

If you’re confused about bread, you’re not alone! While most people have heard that sourdough is healthy, many people remain confused about the different bread options and what ingredients to look for and, potentially, avoid. Fortunately, I’ve got a full guide on how to buy healthy bread and a breakdown of the differences between whole wheat vs. whole grain vs. multigrain bread so you can choose the bread option that works best for you.

Serving Suggestions

This blueberry French toast casserole is a good source of carbohydrates, fiber, and fat, with moderate levels of protein. To make it a more balanced meal, I suggest serving it with a side of plant or animal protein. Plus, it can easily be adapted to suit your personal dietary needs, for example:

  • To make it higher in protein, serve it with a generous dollop of yogurt, Greek yogurt, or Skyr on top, or a side of scrambled eggs and/or pork or turkey bacon.
  • To make it lower in fat, use 0% milk or almond milk instead.
  • To make it extra sweet, top it with a cream cheese icing, with whipped cream, powdered sugar, and/or homemade blueberry sauce or jam.

Can I prep it ahead of time?

Yes, you can make this an overnight French toast casserole. Simply prep all of the ingredients as per instructions step #1 to #4, then cover the baking dish with plastic wrap, and refrigerate overnight for up to 12 hours. When ready to bake, remove the baking dish from the fridge, remove the plastic wrap, transfer to the oven, and bake as per step #6 outlined in the instructions.

Close up of French toast casserole with blueberries in a white baking dish with a slice missing.

Storage + Reheating

To Refrigerate: Allow the casserole to cool completely and then cover with aluminum foil or plastic wrap, or transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: To freeze blueberry French toast casserole, cool completely, cover the baking dish with plastic wrap and/or aluminum foil, and then place the entire baking dish in a freezer-safe bag for up to 3 months. To freeze leftovers or individual portions, transfer them to airtight containers and store them in the freezer.

To Reheat: To reheat the French toast casserole whole, allow it to thaw completely, and then cover the baking dish with aluminum foil and warm it in the oven at 350°F for 20-25 minutes. To reheat individual portions, place a thawed portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes.

More French Toast Recipes:

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White baking dish of blueberry French toast casserole with powdered sugar sprinkled on top, fresh blueberries, fresh mint, a stripped blue tea towel and silver spatula on the side on the white background.

Blueberry French Toast Casserole

Author: Stephanie Kay

This one-pan blueberry French toast casserole is the perfect dish to add to your brunch recipe repertoire. Not only is it easy to make, but you can prep it ahead of time and pop it in the oven when you are ready to eat.

  • Author: Stephanie Kay
  • Prep Time: 2 hours and 20 minutes
  • Cook Time: 45 minutes
  • Total Time: 0 hours
  • Yield: 8 slices 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 1 loaf of French bread, cut into 1-inch cubes (about 12 cups)
  • 8 eggs
  • 2 cups whole milk
  • 1/2 cup maple syrup, or honey
  • 1 teaspoon vanilla extract
  • 1 teaspoon lemon zest (optional)
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 1 1/2 cups blueberries, fresh or frozen
  • Butter, for greasing

Instructions

  1.  Grease a 9×13-inch baking dish with butter.
  2. In a large bowl, crack the eggs, add the milk, maple syrup, vanilla extract, lemon zest, ground cinnamon, and salt, and whisk until well combined.
  3. Add half the bread cubes to the greased baking dish, then sprinkle the top with half of the blueberries, then top with the remaining bread cubes.
  4. Pour the egg mixture into the baking dish over top of the bread, ensuring it’s evenly coated. Using the back of a spatula, press the bread mixture down into the egg mixture slightly to ensure it’s mostly submerged, but it’s okay if small pieces of bread pop up. Then sprinkle the remaining blueberries on top.
  5. Cover the baking dish tightly with plastic wrap or aluminium foil, then transfer it to the fridge for at least 2 hours or overnight for up to 12 hours.
  6. When you are ready to bake, warm the oven to 350°F,  then transfer the baking dish to the oven, and cook for 45-50 minutes until the egg mixture is set and the top is golden brown.
  7. Once cooked, the blueberry French toast casserole can be served immediately or cooled completely 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 Brown Sugar: Swap the maple syrup for 1/2 cup packed brown sugar in step #2.

Nutrition

  • Serving Size: 1 slice
  • Calories: 357 calories
  • Sugar: 20 grams
  • Fat: 8 grams
  • Carbohydrates: 56 grams
  • Fiber: 3 grams
  • Protein: 16 grams

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Slow Cooker Moroccan Chicken

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Filled with tender chicken and warm spices, this slow cooker Moroccan chicken is easy to make and full of flavor. Prep it in the morning and come home to a delicious and stress-free weeknight dinner.

Bowl of slow cooker moroccan chicken served over couscous with fresh cilantro and fresh mint on top with a fork on a white background.

 Transport your taste buds to North Africa with this irresistible slow cooker Moroccan chicken recipe! Inspired by a traditional tagine recipe, this dish balances sweet and savory flavors, combining tender, fall-off-the-bone chicken with aromatic spices and sweet apricots.

While cooking in a traditional tagine yields more authentic results, a crockpot is a convenient and effective substitute. The slow-cooking process allows the flavors to meld and create a rich and comforting stew that tastes like you spent all day in the kitchen, but requires minimal hands-on prep time.

Crock pot filled with slow cooker moroccan chicken thighs with chickpeas with fresh mint and parsley on top.

Why You’ll Love It

  • High in Protein – The combination of chicken and chickpeas gives this dish over 26 grams of protein per serving.
  • Full of Fiber – With over 5 grams of fiber per serving when served with couscous, this dish is extra filling.
  • Full of Flavor – The Moroccan spice mix fills this slow cooker recipe with flavor.
Plate of chicken thighs, lemon, bowl of Moroccan spice blend, tomato paste, garlic cloves, chicken broth, diced tomatoes, dried apricots, chickpeas, onion, and carrots.

Ingredients + Substitutions

  • Chicken Thighs – To add a source of protein. The recipe calls for chicken thighs, as I think they provide the best flavor and texture for this dish, but you can use chicken breasts if preferred. See the notes section of the recipe card for details.
  • Chickpeas – To add some carbohydrates, fiber, and some plant-based protein.
  • Spices – A combination of Moroccan spices to flavor the chicken. The recipe calls for a combination of ground ginger, paprika, cumin, cinnamon, and turmeric, but you can use a store-bought Moroccan spice mix if preferred. See the notes section of the recipe card for details.
  • Onion + Garlic – To add flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
  • Broth – To make the sauce. The recipe calls for chicken broth, but vegetable broth or water will also work well.
  • Tomatoes – To thicken the sauce and add some veggies.
  • Carrots – To add some veggies, micronutrients, and more fiber. I used whole carrots, but you can use baby carrots if needed. See the notes section of the recipe card for details.
  • Lemon – A bit of lemon juice and lemon zest to balance the acidity. Traditional Moroccan chicken recipes call for preserved lemon, but this can be harder to find; hence, I opted for an alternative. However, you can certainly use it if preferred.
  • Dried Apricots – To add a hint of sweetness and extra fiber. The recipe calls for dried apricots, but you can use other dried fruit, such as dried dates, raisins, or sultanas, if preferred.
  • Couscous – To serve, although optional.
  • Olive Oil – To sear the chicken and add some healthy fats.
  • Salt + Pepper – To season.

Dietary Adaptions

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

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

Grid of four images of a slow cooker with browed chicken thighs; slow cooker with diced onions, onion, galric, carrots, spices, and chickpeas; slow cooker of tomato chickpea mixture; and slow cooker of tomato chickpea mixture with browned chicken thighs.

Red’s Nutrition Tip

Combining plant and animal protein in a recipe is a great way to increase the protein content of a meal with minimal effort. Not only are chicken thighs are high-protein, low-calorie food, but chickpeas are one of the best sources of plant-protein, and serving the dish over couscous, which is made from wheat and one of the highest protein grains, helps to make this slow-cooker Moroccan chicken a protein-packed meal.

Serving Suggestions

This crockpot Moroccan chicken is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in carbohydrates, serve it over cooked couscous, quinoa, or white rice.
  • To make it higher in fiber, add an extra can of chickpeas to the recipe and/or serve it over brown rice.
  • To make it low carb, serve it over cauliflower rice.
  • To make it higher in fat, add 1 cup of green olives.
Slow cooker of Moroccan chicken with chickpeas with fresh mint and parsley on top, with a bowl of fresh parley, sliced almonds, and couscous on the side with a grey tea towel on a white background.

Storage + Reheating

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

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

To Reheat: Reheat the slow-cooker Moroccan chicken in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. If frozen, allow to thaw completely before reheating.

Two bowls of slow cooker Moroccan chicken with coucous with fresh herbs, sliced almonds, and sliced lemon on top on a white background.

More Slow Cooker Chicken Recipes:

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Bowl of slow cooker moroccan chicken served over couscous with fresh cilantro and fresh mint on top with a fork on a white background.

Slow Cooker Moroccan Chicken

Author: Stephanie Kay

Savor the flavors of Morocco with this easy slow cooker Moroccan chicken recipe. Serve it over fluffy couscous for a delicious, nutritious, and high-protein dinner.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 20 minutes
  • Yield: 8 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 2 pounds chicken thighs, boneless, skinless
  • 1 onion, diced
  • 2 carrots, peeled and sliced
  • 4 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon salt
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1 cup chicken broth
  • 1 (14 ounce) can diced tomatoes
  • 2 tablespoons tomato paste
  • 1 (14 ounce) can chickpeas, drained and rinsed
  • 1 cup dried apricots

To Serve (optional):

  • Couscous
  • Fresh herbs, such as parsley, mint, or cilantro
  • Sliced lemon
  • Sliced almonds

Instructions

  1. Place the chicken thighs on a cutting board and season with salt and pepper on both sides.
  2. In a large pan, cast-iron skillet, or the slow cooker base (if it has a removable and stovetop-safe pot), warm the olive oil on medium-high heat, then add the chicken thighs, and cook for 2-3 minutes per side until a light brown crust forms. (This step is optional, but it provides much better flavor and texture.) Once cooked, transfer them to a plate and set aside.
  3. Add the remaining ingredients: diced onion, sliced carrots, minced garlic, paprika, cumin, coriander, ginger, cinnamon, turmeric, salt, lemon juice, lemon zest, chicken broth, diced tomatoes, tomato paste, chickpeas, and apricots, to the slow cooker and stir until well combined.
  4. Transfer the seared chicken thighs to the slow cooker, submerging them in the tomato mixture, then cover the slow cooker with a lid, and cook on high for 3-4 hours or on low for 6-8 hours.
  5. Optional: When 10 minutes remain on the cook time, prepare the couscous as per the package directions.
  6. Once the chicken is cooked, it can be served immediately over couscous with a sprinkle of fresh herbs, lemon slices, and/or sliced almonds on top, or cooled and stored 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 2 pounds of skinless, boneless chicken breast and prepare them as per instructions in step #1.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder in step #3.

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

To Use a Moroccan Spice Mix: Omit the paprika, cumin, coriander, ginger, cinnamon, and turmeric, and use 1 1/2 tablespoons of Moroccan spice mix in step #3.

To Use Baby Carrots: Swap the whole carrots for 2 cups of baby carrots, thinly sliced, in step #3.

Nutrition

  • Serving Size: 1 serving
  • Calories: 282 calories
  • Sugar: 12 grams
  • Fat: 10 grams
  • Carbohydrates: 24 grams
  • Fiber: 5 grams
  • Protein: 26 grams

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Beans vs. Lentils: Which is Healthier?

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Both beans and lentils are nutrient-dense legumes, but is one better than the other? And which one contains more protein and fiber? Here is a comparison and nutritional breakdown of beans vs. lentils.

Grid of two images with a close up of raw red kidney beans and raw green lentils.

Table of contents

What’s the difference between beans and lentils?

Beans and lentils are legumes, which are plants belonging to the large flowering plant family Fabaceae, and grow as edible seeds within pods (1).

Beans and lentils differ slightly in shape and are available in a variety of colors and forms. Beans are generally plump and round, kidney, or oval shapes, while lentils are small, flat, lens-shaped discs. Common bean varieties include white beans, black beans, navy beans, pinto beans, and garbanzo beans (chickpeas), while common lentil varieties include red lentils, brown lentils, and green lentils.

Both beans and lentils are nutrient-dense foods that provide numerous health benefits. They are rich in protein and fiber, as well as many vitamins and minerals.

Infographic of beans vs. lentils nutrition comparison.

Beans vs. Lentils Nutrition

Here is a nutrition comparison of a 1-cup (172-gram) serving of cooked black beans and a 1-cup (198-gram) serving of cooked lentils (2, 3).

Nutrition per 1 cup (cooked)Black BeansLentils
Calories227 calories230 calories
Protein15.20 grams17.90 grams
Fat0.93 grams0.75 grams
Carbohydrates40.80 grams39.80 grams
Fiber15.00 grams15.60 grams
Sugar0.55 grams3.56 grams

Calories

Beans and lentils contain a very similar amount of calories. A 1-cup serving of cooked black beans contains 227 calories, while a 1-cup serving of cooked lentils contains 230 calories.

Protein

Lentils contain slightly more protein than beans. A 1-cup serving of cooked black beans contains 15.20 grams of protein, while a 1-cup serving of cooked lentils contains 17.90 grams of protein.

Both beans and lentils are excellent sources of plant-based protein; however, neither is considered a “complete” protein source, as they do not contain all the essential amino acids. Therefore, pairing them with whole grains, such as brown rice, creates a complete vegetarian protein (4, 5).

Fat

Beans and lentils contain similar amounts of fat; however, neither is a significant source of fat. A 1-cup serving of cooked black beans contains 0.93 grams of fat, while a 1-cup serving of cooked lentils contains 0.75 grams of fat.

The fat content of lentils and beans is considered healthy fat, as it is naturally occurring and consists of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats.

Carbohydrates

Beans and lentils contain a very similar amount of carbohydrates. A 1-cup serving of cooked black beans contains 40.80 grams of carbohydrates, while a 1-cup serving of cooked lentils contains 39.80 grams of carbohydrates.

Both lentils and beans are primarily sources of complex carbohydrates from starch, specifically resistant starch, which has been shown to provide a number of health benefits, including improved insulin sensitivity, lower blood sugar levels, increased satiety, increased micronutrient absorption, and improved digestive health (6).

Fiber

Beans and lentils contain a very similar amount of fiber. A 1-cup serving of cooked black beans contains 15.00 grams of fiber, while a 1-cup serving of cooked lentils contains 15.60 grams of fiber.

Both beans are lentils are high-fiber foods, containing both soluble and insoluble fiber, which have been shown to support gut health (7).

Sugar

Lentils contain more sugar than beans; however, neither is a significant source of sugar. A 1-cup serving of cooked black beans contains 0.55 grams of fiber, while a 1-cup serving of cooked lentils contains 3.56 grams of fiber.

The sugar in beans and lentils is natural sugar and is found along with protein, complex carbohydrates, fiber, and essential nutrients, which help mitigate any harmful effects and naturally balance blood sugar.

Vitamins and Minerals

Beans and lentils are naturally rich in micronutrients, namely calcium, iron, magnesium, potassium, zinc, and low in sodium. Beans are generally higher in calcium and magnesium, and lower in sodium, while lentils are higher in iron, potassium, and zinc.

The iron found in legumes, along with other plant foods, is known as non-heme iron and is less bioavailable than heme iron found in animal foods (8, 9).

Nutrition per 1 cup (cooked)Black BeansLentils
Calcium46.4 mg37.6 mg
Iron3.61 mg6.59 mg
Magnesium120 mg71 mg
Potassium611 mg731 mg
Sodium1.72 mg3.96 mg
Zinc1.93 mg2.52 mg

Other Factors to Consider

Here are some additional factors to consider in the comparison of beans and lentils.

FeatureBeansLentils
Shape Plump and round, kidney, or ovalSmall, flat, lens-shaped discs
ColorBlack, white, brown, red, green, speckledRed, green, brown
Cooking Time45-90 minutes15-30 minutes
TasteMild and nuttyEarthy and peppery
TextureFirm, hold texture well when cookedSoft, can get “mushy” when overcooked
Cost$1.50-$2.50/lb$1.50-$2.50/lb

Cooking Time

Lentils tend to cook faster than beans because they are smaller in size and have thinner skins, which allows for quicker water absorption. Most varieties of lentils cook in 15-30 minutes and require no prior preparation. In contrast, most beans require soaking for 8-12 hours before cooking, to improve digestibility by minimizing naturally occurring antinutrients, and then need 45-90 minutes to cook.

For convenience, both canned beans and canned lentils can be used in most recipes, drastically reducing both prep and cooking time.

Uses

Lentils and beans are versatile ingredients that can be eaten hot or cold, and are commonly used in soups, stews, curries, dhals, and salads. They also work well as an alternative to ground meat in dishes such as shepherd’s pie, bolognese sauce, burgers, and chili.

Lentils tend to break down more when cooked, compared to beans, which hold their shape a bit better, making lentils particularly good for dips, hummus, and spreads.

Taste + Texture

Beans and lentils have slightly differing flavors. Beans have a mild, nutty flavor with a tender, sometimes creamy, texture. Lentils have an earthy, sometimes peppery taste, with a firmer texture. Beans tend to hold their texture better once cooked, while lentils can break down and become “mushy” if overcooked.

Cost

Beans and lentils are generally similar in price, ranging from $1.50 to $2.50 per pound dried; however, canned varieties tend to be much more expensive (10, 11). While dried legumes take longer to prepare, they are a budget-friendly protein source that is much cheaper than meat.

So, which is healthier?

Both beans and lentils are healthy foods that should be included in a healthy diet. They are food sources of plant protein, fiber, vitamins, and minerals, offering numerous health benefits. While there are some minor differences in macronutrients and micronutrients, generally, beans and lentils have a similar nutritional profile and are equally healthy.

A higher intake of legumes is associated with a 6% lower odds of cardiovascular disease and has also been shown to help lower cholesterol and blood pressure (12, 13). Moreover, a diet that regularly includes legumes may aid in weight loss and weight management, as fiber, protein, and slowly digested carbohydrates found in legumes aid in satiety, helping to better manage feelings of hunger and fullness.

Additionally, the regular consumption of beans and lentils in a healthy diet can help to increase protein intake to ensure you’re meeting your daily protein needs, and eat more fiber to promote better digestive and heart health.

The Bottom Line

Beans and lentils are part of the legume family and offer numerous health benefits. They have very similar nutrient profiles, containing a similar number of calories, protein, carbohydrates, and fiber per serving, with little to no fat or sugar. Regularly eating beans and lentils has been shown to positively impact many health markers.

Creamy Sausage Tortellini Soup

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Ready in 30 minutes, this creamy sausage tortellini soup is a hearty and healthy one-pot meal the whole family will love. It’s the perfect dish for lunch or dinner on a cold day.

Close up of a white bowl of creamy sausage tortellini soup with a silver spoon with freshly grated parmesan cheese on the side and a plate of crusty bread in the background with a striped white and grey tea towel on a white background.

When the weather cools down, I’m constantly looking for comforting yet easy meal ideas to warm up, and this creamy sausage tortellini soup recipe is exactly that. It’s made in one pot, ready in 30 minutes, and perfectly balances savory, spicy, and rich flavors in a single bowl.

While the idea of putting tortellini in a soup might sound strange to some, it works incredibly well. The combination of hot Italian sausage, pillowy cheese tortellini, and creamy tomato broth creates a family-friendly meal with appealing textures and flavors everyone can enjoy. Trust me, if you like tortellini, you’re going to love this recipe.

Large pot of Italian sausage tortellini soup with a wood serving spoon with bread, parsley, and parmesan on the side on a white background.

Why You’ll Love It

  • Made in One Pot – This creamy sausage tortellini soup is a one-pot meal that keeps prep time and cleanup to a minimum.
  • Quick and Easy – It’s ready in 30 minutes, making it perfect for quick weeknight dinners.
  • High in Protein – The combination of Italian sausage, cheese tortellini, and parmesan ensures this soup contains over 20 grams of protein per serving.
  • Keeps Well – This tortellini soup keeps well in the fridge and freezer, making it a great meal prep idea.
Plate of spicy Italian sausages, jar of heavy cream, kale, jar of Italian seasoning, bowl of cheese tortellini, bowl of flour, parmesan cheese, jug of broth, crushed tomatoes, onion, garlic, celery, and carrots on a white background.

Ingredients + Substitutions

  • Sausage – To add some protein to the soup. I used hot Italian sausage to add some heat, but mild Italian sausage will also work well. You can also use beef, turkey, or chicken sausages if preferred.
  • Cheese Tortellini – To add some complex carbohydrate and a bit more protein. The recipe calls for cheese tortellini, but you can use any type of tortellini pasta you like. I used dried tortellini, but you can use frozen or fresh tortellini if preferred. See the notes section of the recipe card for details.
  • Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Carrot + Celery – To add some veggies and color.
  • Italian Seasoning – To flavor and season the soup. The recipe calls for an Italian herb blend, but you can use a combination of dried oregano, thyme, and basil if preferred. See the notes section of the recipe card for details.
  • Tomatoes – To thicken the sauce and add some additional flavor. The recipe calls for crushed tomatoes, but diced tomatoes will also work.
  • Flour – To thicken the soup. The recipe calls for all-purpose flour, but you can use any white wheat flour or a 1-to-1 gluten-free flour if needed.
  • Broth – The recipe calls for vegetable broth, but chicken broth will also work well.
  • Heavy Cream – To add some fat and make the soup rich and creamy.
  • Parmesan – A combination of parmesan rind and freshly grated parmesan cheese to add more protein and fat to the soup, as well as make it extra creamy.
  • Kale – To add some veggies, micronutrients, and fiber. I used curly kale, but lacinato kale would also work well, but you can use Swiss chard or frozen or fresh baby spinach if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.
  • Fresh Parsley – To serve, although optional. Fresh basil would also work well.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free tortellini, 1-to-1 gluten-free flour, and certified gluten-free broth.

To Make it Dairy-Free: Swap the heavy cream for equal parts canned coconut milk or 1/4 cup unsweetened coconut cream.

Grid of four images with a large pot with cook spicy Italian sausage; a large pot with sautéed mirepoix and herbs; a large pot with sautéed veggies, crushed tomatoes and cooked sausage; and a large pot with tomato broth mixture.

Red’s Nutrition Tip

While pasta, particularly stuffed pastas like tortellini, is thought of as an “unhealthy” choice, it’s actually a minimally processed food that can easily be included in a healthy and balanced diet. Both regular vs whole wheat pasta are good sources of complex carbohydrates and fiber, and stuffed pastas such as cheese tortellini can be a great source of vegetarian protein when filled with high-protein cheeses.

To ensure you’re buying healthy pasta, be sure to read the label and look for options made of flour, water, salt, and/or eggs with minimal added ingredients.

Serving Suggestions

This sausage and cheese tortellini soup is a balanced meal with protein, carbohydrates, fiber, and fat; however, it can easily be adapted to suit your personal calorie or macro needs. For example:

  • To make it lower in fat, swap the Italian sausage for equal parts turkey sausage, and/or swap the heavy cream for half-and-half.
  • To make it higher in carbohydrates, serve the soup with a side of crusty bread.
  • To make it higher in fiber, add another cup of kale or a cup of high-fiber vegetables such as broccoli or green peas.
  • To make it lower in sodium, use low-sodium chicken broth.
Grid of four images with a large pot tomato broth with cheese tortellini and parmesan rind; a large pot with tortellini tomato broth with parmesan cheese on top; a large pot with tortellini tomato broth with parmesan cheese and kale on top; and a large pot of tortellini soup.

Can you make it in a slow cooker?

Yes, you can make this sausage tortellini soup in a slow cooker. Simply brown the sausage in a pan or cast-iron skillet, then transfer it to a slow cooker along with all of the ingredients, except for the tortellini, heavy cream, kale, and grated Parmesan cheese. Cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, add the tortellini, heavy cream, kale, and grated Parmesan cheese, stir to combine with the soup mixture, then cook on high for a final 30 minutes until the tortellini is al dente. Remove the Parmesan rind before serving.

Two bowls of sausage tortellini soup, one on a wood plate with a silver spoon, with bread and cheese on the side on a white background.

Storage + Reheating

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

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

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

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Close up of a white bowl of creamy sausage tortellini soup with a silver spoon with freshly grated parmesan cheese on the side and a plate of crusty bread in the background with a striped white and grey tea towel on a white background.

Creamy Sausage Tortellini Soup

Author: Stephanie Kay

This creamy sausage tortellini soup is a well-balanced meal that is high in protein, fiber, and healthy fats. Serve it with a side of crusty bread for a simple yet delicious meal.

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

Ingredients

  • 1 tablespoon olive oil
  • 1 pound Italian sausages, casing removed
  • 1 onion, diced
  • 1 carrot, peeled and diced
  • 1 stalk celery, diced
  • 2 cloves garlic, minced
  • 2 tablespoons all-purpose flour
  • 1 teaspoon Italian seasoning
  • 1/8 teaspoon red pepper flakes (optional)
  • 1/4 teaspoon salt, plus more to taste
  • 1 (14 ounce) can crushed tomatoes
  • 2 cups vegetable broth
  • 2 cups water
  • 1 parmesan rind (optional)
  • 3 cups (10 ounces) cheese tortellini
  • 1/2 cup heavy cream
  • 1 cup kale, roughly chopped
  • 1/4 cup freshly grated Parmesan cheese

Instructions

  1. In a large pot or Dutch oven on medium-high heat, warm the olive oil, then add the sausage meat (casings removed) to the pot, and cook for 5-6 minutes, breaking it up with a wooden spoon, until it is cooked through and no longer pink.
  2. Once cooked, using the wooden spoon or slotted spoon, remove the browned sausage meat from the pot, transfer it to a plate, and set it aside.
  3. In the same pot, reduce the temperature to medium heat, add the diced onion, carrot, and celery, and cook for 4-5 minutes until tender.
  4. Add the minced garlic, Italian seasoning, red pepper flakes, salt, and flour, stir to combine with the onions and carrots, and cook for an additional minute until fragrant and the flour is lightly browned.
  5. Slowly pour in the chicken broth and water, stirring constantly to combine with the onion and flour mixture.
  6. Pour in the crushed tomatoes, return the cooked sausage to the pot, and stir again until well combined.
  7. Increase the temperature to high heat, bring the mixture to a boil, then add the tortellini and Parmesan rind (optional) and cook, stirring occasionally, for 5-6 minutes (or as per tortellini package cooking instructions) until the tortellini is al dente.
  8. Once the tortellini is cooked, add the heavy cream, chopped kale, and freshly grated parmesan cheese, stir to combine, and cook for a final 5 minutes until the kale is wilted.
  9. Once cooked, remove the Parmesan rind, then taste, and adjust salt and pepper as needed.
  10. The sausage tortellini soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

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

To Use Garlic Powder: Swap the onion for 1/2 teaspoon of garlic powder in step #4.

To Use Dried Herbs: Swap the Italian seasoning for 1/2 teaspoon of dried oregano, 1/8 teaspoon dried thyme, and 1/4 teaspoon dried basil in step #4.

To Use Frozen Tortellini: Use equal parts of dried or frozen tortellini and adjust cooking time in step #7 as per package directions.

To Use Spinach: To use fresh spinach, swap the kale for 1 cup of roughly chopped spinach. To use frozen spinach, thaw 1 ounce (1/4 cup) of frozen spinach, press firmly to remove excess water, and add it in step #8. 

To Use Swiss Chard: Swap the kale for 1 cup of roughly chopped Swiss chard in step #8.

Nutrition

  • Serving Size: 1 serving
  • Calories: 525 calories
  • Sugar: 6 grams
  • Fat: 34 grams
  • Carbohydrates: 35 grams
  • Fiber: 3 grams
  • Protein: 21 grams

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Vanilla Almond Granola

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This homemade vanilla almond granola is loaded with crunchy granola clusters and just the right amount of sweetness. Plus, it’s easy to make, stores well, and is perfect for a quick and easy breakfast or healthy snack.

Close up of vanilla almond granola on gold serving spoon on a silver baking sheet with parchment paper on a white background.

I originally shared this honey vanilla almond granola recipe in 2017, but I wanted to give it a review and picture refresh, because it’s still one of my favorite granola recipes and it’s SO easy to make.

The combination of sweet honey, vanilla extract, and crunchy almonds gives this granola all of the flavors, and my (foolproof) cooling tip ensures you get big granola clusters every time.

Small white bowl of honey vanilla almond granola with Greek yogurt and fresh raspberries with a spoon on a white background.

Why You’ll Love It

  • High in Fiber – The combination of rolled oats and almonds ensures this granola has over 5 grams of fiber per serving.
  • Naturally Sweetened – This vanilla almond granola is naturally sweetened with honey.
  • Keeps Well – It keeps well in the pantry for weeks and freezer for months, making it a great meal prep idea.
Bowls of rolled oats, whole almonds, slivered almonds, coconut oil, honey, vanilla extract, and almond extract, and wood bowl of salt on a white background.

Ingredients + Substitutions

  • Rolled Oats – To make the granola and add some complex carbohydrates. You can use rolled oats or old-fashioned oats, but quick oats and steel-cut oats are not recommended.
  • Almonds – To add some healthy fats, fiber, and protein. The recipe calls for a combination of whole almonds and sliced almonds, but slivered almonds would also work well.
  • Coconut Oil – To add some more fat and toast the granola. The recipe calls for coconut oil, but butter, olive oil, or avocado oil will also work. See the notes section of the recipe card for details.
  • Honey – To sweeten the granola and help it stick. The recipe calls for honey, but pure maple syrup or brown sugar. See the notes section of the recipe card for details.
  • Extracts – A combination of vanilla and almond extract to add some vanilla flavor and enhance the almond flavor.
  • Salt – To balance the sweetness with a bit of saltiness.

Dietary Adaptions

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

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

Grid of images of a large white bowl of rolled oats, whole almonds, slivered almonds, and salt; large white bowl of rolled oat mixture covered in honey mixture; large baking sheet with parchment paper with raw granola mixture on top; and large baking sheet with parchment paper with cooked granola on top.

Red’s Nutrition Tip

Almonds are one of the highest-protein nuts and help to increase the overall protein content of the granola. However, to truly make it a balanced meal, I recommend serving it with a more substantial source of plant or animal protein.

Serving Suggestions

This almond vanilla granola is a good source of carbohydrates and fat with moderate levels of protein and fiber. To make it a balanced meal, I suggest serving it with a source of protein and fiber. For example:

  • To make it higher in protein, serve it over yogurt, Greek yogurt, skyr, or cottage cheese.
  • To make it higher in fiber, serve it with fresh berries or fruit.
  • To make it extra sweet, once cooled, add some dried fruit, such as dried cranberries, or chocolate chips to the sheet pan while the granola cools.
Large baking sheet with parchment paper with cooked almond vanilla granola on top with a gold serving spoon.

Storage

To Store: Once completely cool, transfer the granola to an airtight container or glass jar and store it in the pantry or a dark, cool place for up to 2 weeks.

To Freeze: Once completely cool, transfer the granola to an airtight container and store it in the freezer for up to 3 months. Allow to thaw for 5-10 minutes before eating.

More Granola Recipes:

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Close up of vanilla almond granola on gold serving spoon on a silver baking sheet with parchment paper on a white background.

Vanilla Almond Granola

Author: Stephanie Kay

This vanilla almond granola is sweet and crunchy and loaded with vanilla and almond flavors. Serve it with yogurt and fruit for a quick and easy breakfast or healthy snack.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 5 cups 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 3 cups rolled oats
  • 1 cup almonds, roughly chopped
  • 1/2 cup sliced almonds
  • 1/4 teaspoon salt
  • 1/3 cup coconut oil, melted
  • 1/2 cup honey
  • 3 teaspoons vanilla extract
  • 1/2 teaspoon almond extract

Instructions

  1. Preheat the oven to 350°F and line a large baking sheet with parchment paper or a silicone baking mat.
  2. In a small bowl, add the melted coconut oil, maple syrup, vanilla extract, and almond extract. Whisk until well combined and set aside.
  3. In a large bowl, add the rolled oats, sliced almonds, and salt and stir until well combined.
  4. Pour the coconut oil mixture into the bowl with the oat mixture, and stir until well incorporated and every oat and nut is evenly coated.
  5. Pour the granola mixture onto the prepared baking sheet and, using a large spoon, spread it out evenly.
  6. Transfer the baking sheet to the oven and bake for 22-25 minutes, stirring it halfway through, until the granola is toasted and golden brown.
  7. Once baked, remove the granola from the oven, set it aside, and allow it to cool completely on the baking sheet, undisturbed, for at least 45 minutes to enable clusters and extra crunch to form.
  8. Once cooled, gently break the granola into clusters. It can be eaten immediately or stored in an airtight container or jar in the pantry for up to 2 weeks or in the freezer for up to 3 months.

Notes

To Use Butter: Swap the coconut oil for 1/3 cup melted butter in step #2.

To Use Olive Oil: Swap the coconut oil for 1/3 cup of olive oil in step #2.

To Use Avocado Oil: Swap the coconut oil for 1/3 cup of avocado oil in step #2

To Use Maple Syrup: Swap the honey for 1/2 cup pure maple syrup in step #2.

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

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 339 calories
  • Sugar: 15 grams
  • Fat: 17 grams
  • Carbohydrates: 37 grams
  • Fiber: 5 grams
  • Protein: 8 grams

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Electrolytes 101: The Beginner’s Guide

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Electrolytes are essential minerals that carry an electric charge and are vital for numerous body functions. While a balanced diet can provide adequate electrolytes, certain individuals can benefit from electrolyte supplements. Here is everything you need to know.

Bottle of orange and blue electrolyte drink on a white background.

Table of contents

What are electrolytes and what do they do?

Electrolytes are essential minerals that conduct electricity when dissolved in water and body fluids. The significant electrolytes found in the body include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonates (1).

These micronutrients are responsible for generating and carrying electrical signals to control a multitude of bodily functions, including regulating nerve and muscle function, maintaining proper fluid balance (hydration) and blood pressure, and balancing the body’s pH level (1).

Infographic on electrolytes 101: definition, health benefits, and sources.

Types of Electrolytes and Their Benefits

Here is a list of the most common electrolytes and their specific functions (1, 2).

Sodium

Sodium is one of the essential electrolytes in the extracellular fluid. It is responsible for maintaining fluid balance inside and outside of cells, and is exchanged along with potassium across cell membranes as part of active transport. Sodium is also responsible for regulating blood pressure and supporting nerve and muscle function.

Potassium

Potassium is mainly an intracellular ion. It works in balance with sodium across cell membranes; when a sodium ion enters a cell, a potassium ion leaves, and vice versa. Potassium is crucial for heart function, muscle contractions, and nerve signals.

Magnesium

Magnesium is an intracellular cation. It is primarily involved in adenosine triphosphate (ATP) metabolism, as well as in maintaining muscle and nerve function, and regulating a steady heart rhythm.

Chloride

Chloride is the second-most abundant ion in the body, after sodium. It’s found predominantly in the extracellular fluid, helping to maintain fluid balance, and also plays a role in maintaining the body’s natural pH balance.

Calcium

Calcium is a vital element in the body, playing a crucial physiological role. It is involved in skeletal mineralization of bones and teeth, the contraction of muscles (including the heart), the transmission of nerve impulses, blood clotting, and the secretion of hormones.

Phosphate

Phosphate is a common form of the element phosphorus. It plays a crucial role in metabolic pathways and is a component of many metabolic intermediates, ATP, and nucleotides. Phosphate combines with calcium to form hydroxyapatite, the mineral that provides the rigid structure of bones and teeth.

Bicarbonate

Bicarbonate is a key component of the body’s most important buffering system. It is a base that helps to regulate the pH balance of the blood and other body fluids.

Dosage of Electrolytes

The ideal dosage of electrolytes varies by individual based on factors such as age, activity level, sweat status, and environmental conditions. The recommended dietary allowance (RDA) is the average range required for healthy adults (3).

ElectrolytePopulationRDA
Sodiumless than 2,300 mg
PotassiumMale 19-50 years3,400 mg
Female 19-50 years2,600mg
MagnesiumMale 19-30 years400 mg
Female 19-30 years310 mg
Male 31+ years420 mg
Female 31+ years320 mg
Chloride2,300 mg
CalciumMale 19-50 years1,000 mg
Female 19-50 years1,000 mg
Male 51-70 years1,000 mg
Female 51-70 years1,200 mg
Adults 71+ years1,200 mg
PhosphorusMale 19+ years700 mg
Female 19+ years700 mg

Sources of Electrolytes

The body obtains electrolytes primarily through food and beverages. A balanced diet, rich in fruits, vegetables, nuts, seeds, and dairy, can provide sufficient electrolytes for health. For instance, electrolytes can be found in many everyday foods, such as (4):

  • Sodium: Vegetables, dairy products, meat, shellfish, table salt (sodium chloride), ultra-processed foods, etc.
  • Potassium: Coconut water, apricots, lentils, squash, prunes, raisins, potatoes, etc.
  • Magnesium: Pumpkin seeds, black beans, whole grains, flax seeds, Brazil nuts, etc.
  • Chloride: Olives, tomatoes, celery, lettuce, seaweed, etc.
  • Calcium: Dairy products, fish with bones, tofu, beans, tahini, dark leafy greens, etc.
  • Phosphates: Tuna, tofu, chicken, scallops, lentils, etc.

Electrolytes are also available as supplements in the form of powders, tablets, and pre-mixed drinks.

Who needs electrolyte supplements?

Most healthy adults do not require daily electrolyte supplements; however, they can be beneficial for individuals under specific circumstances. For example, strenuous exercise, extreme heat, or fever can cause the body to lose electrolytes and water, which, if not replaced, can lead to dehydration, muscle cramps, and heat-related illnesses.

Electrolyte supplements can be beneficial for:

  • Athletes who engage in strenuous activity, particularly in extreme heat,
  • Individuals who experience heavy sweating,
  • Individuals who experience prolonged periods of vomiting or diarrhea due to illness,
  • Individuals with specific medical conditions or certain medications,

It is best to consult with a doctor or registered dietician before taking an electrolyte supplement, such as sports drinks, electrolyte drinks, and/or electrolyte tablets.

Can you take too many electrolytes?

Yes, both too few and too many electrolytes can be harmful to the body. Consuming excess electrolytes without adequate water intake can lead to imbalances and cause health problems. Exactly how much water you need to drink per day will vary from person to person; however, it’s important to stay adequately hydrated when using electrolyte supplements.

The overconsumption of electrolytes from unprocessed whole foods alone is highly unlikely.

Side Effects of Electrolyte Imbalance

Both high and low electrolyte levels can cause a range of health problems, specifically (1, 2):

  • Hyponatremia (too little sodium) can cause muscle cramps, headaches, vomiting, dizziness, and muscle weakness.
  • Hypernatremia (too much sodium) can lead to high blood pressure, which is a major risk factor for heart disease and stroke.
  • Hypokalemia (too little potassium) can lead to weakness, fatigue, and muscle twitching.
  • Hyperkalemia (too much potassium) can cause muscle cramps, muscle weakness, rhabdomyolysis, and myoglobinuria.
  • Hypomagnesemia (too little magnesium) can cause muscle weakness, twitching, and loss of control, and heart arrhythmias.
  • Hypermagnesemia (too much magnesium) can lead to heart rhythm changes and arrhythmias, weakened reflexes, decreased ability to breathe, and cardiac arrest.
  • Hypochloremia (too little chloride) causes the blood to become more alkaline, which can cause apathy, confusion, arrhythmias, and muscle twitching or loss of control.
  • Hyperchloremia (too much chloride) can cause acidosis, which can result in nausea, vomiting, and fatigue.
  • Hypocalcemia (too little calcium) can lead to confusion, behavior changes, and loss of muscle control.
  • Hypercalcemia (too much calcium) can cause fatigue, headaches, constipation, vomiting, frequent need to pee, kidney stones, kidney failure, and bone and joint pain if levels are too high.

The Bottom Line

Electrolytes are essential minerals, including sodium, potassium, magnesium, chloride, calcium, and phosphate, that are required for vital body functions, including fluid balance, nerve and muscle function, and blood pressure regulation. They are widely found in whole foods and can be acquired through a balanced diet; however, certain individuals in specific situations can benefit from electrolyte supplementation.

Lentil Bolognese

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Turn pasta night into a healthy vegetarian feast with this lentil bolognese recipe! Cooked lentils offer a meaty texture and depth of flavor to the sauce, as well as a boost of plant-based protein and fiber.

White bowl of lentil bolognese spaghetti with fresh parmesan and chopped parsley on top with a silver fork on the side on a white background.

Whether you’re finding meat too expensive or looking to add another meatless meal to your repertoire, this lentil bolognese recipe is for you! Not only is it economical and easy to make, but it’s incredibly delicious and nutritious, and something even meat eaters can enjoy.

While traditional bolognese uses ground beef, cooked lentils provide a texture similar to ground meat, which makes them perfect for a vegetarian bolognese sauce. You can serve it over your favorite pasta for a hearty, healthy, and family-friendly weeknight meal.

Large pot of lentil bolognese pasta sauce with a wood serving spoon with cooked spaghetti, fresh parsley, freshly grated parmesan cheese, and a beige checkered tea towel on the side on a white background.

Why You’ll Love It

  • Vegetarian – This lentil bolognese is a delicious vegetarian recipe that everyone can enjoy, and can easily be made into a vegan bolognese by omitting the milk.
  • High in Fiber – Using lentils in this bolognese sauce gives it 10 grams of fiber per serving.
  • Freezes Well – The sauce keeps incredibly well in the freezer, making it a great meal prep idea.
Glass jug of vegetable broth, jar of heavy cream, jars of dried thyme and dried oregano, bowls of tomato paste, brown lentils, and crushed tomatoes with bay leaf, garlic cloves, carrot, celery, and onion on a white background.

Ingredients + Substitutions

  • Lentils – To add some vegetarian protein and complex carbohydrates to the sauce. The recipe calls for green or brown lentils, but you can use red lentils if needed. See the notes section of the recipe card for details.
  • Tomatoes – To make the sauce. The recipe calls for a combination of canned crushed tomatoes and tomato paste, but you can use diced canned tomatoes and tomato puree if needed. See the notes section of the recipe card for details.
  • Mirepoix – A combination of onion, celery, and carrots to create the base of the sauce and add some veggies.
  • Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if needed. See the notes section of the recipe card for details.
  • Herbs – A combination of dried oregano, thyme, and bay leaf to flavor the sauce. The recipe calls for dried herbs, but you can use fresh herbs if preferred. See the notes section of the recipe card for details.
  • Broth – To cook the lentils. Use certified gluten-free broth to ensure the recipe is naturally gluten-free.
  • Olive Oil – To add some healthy fats.
  • Salt and Pepper – To season.
  • Fresh Parsley – To serve, although optional, fresh basil would also work well.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth and gluten-free pasta and/or serve the sauce over baked potatoes instead.

To Make it Dairy-Free: Swap the milk for almond milk, or omit it completely.

Grid of four images of a pot of sautéed mirepoix, garlic, and herbs; pot of sautéed veggies with soaked lentils; pot of sautéed veggies, lentils, and crushed tomatoes and tomato paste, and a pot of vegan bolognese mixture ready for cooking.

Red’s Nutrition Tip

Lentils are a highly underrated, versatile, and inexpensive ingredient. They are one of the best sources of plant-based protein and one of the highest fiber foods, and work well in soups, stews, chillis, casseroles, salads, and dips.

Close up of a bot of lentil bolognese sauce with a wooden spoon on a white background.

Serving Suggestions

This lentil bolognese is a balanced meal with 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 fiber, swap the regular pasta for whole-wheat pasta.
  • To make it low carb, serve it over zucchini noodles.
  • To make it vegan, omit the milk to turn this recipe into a vegan lentil bolognese.
  • To add a bit of heat, add a pinch of chili flakes.
  • To give it extra umami flavor, add a splash of balsamic vinegar to the sauce.
Close up of spaghetti lentil bolognese in a white bowl with noodles wrapped around a silver fork on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the sauce to cool completely, then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once the bolognese sauce has cooled, transfer it to an airtight container, or containers if storing individual portions, and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the lentil bolognese can be reheated in a pot on the stovetop on medium-high heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Lentil Recipes:

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White bowl of lentil bolognese spaghetti with fresh parmesan and chopped parsley on top with a silver fork on the side on a white background.

Lentil Bolognese

Author: Stephanie Kay

This vegetarian lentil bolognese recipe is filled with plant-based protein and fiber. It’s easy to make and keeps well in the fridge for days and freezer for months.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 55 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 stalk celery, diced
  • 1 carrot, peeled and diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 1 cup brown or green lentils, uncooked
  • 3 cups vegetable broth, or water
  • 1 can (28 ounce) crushed tomatoes
  • 1/4 cup tomato paste
  • 1 bay leaf
  • 1/2 cup milk, or almond milk

To Serve:

  • 1 pound pasta, such as spaghetti, pappardelle, or rigatoni
  • Parmesan cheese, grated
  • Fresh parsley, finely chopped

Instructions

  1. In a large pot or Dutch oven over medium heat, warm the olive oil, then add the diced onion, celery, and carrot and cook for 6-8 minutes, stirring occasionally, until tender and translucent.
  2. Add the minced garlic, dried oregano, dried thyme, salt, and pepper, stir to combine with the onion mixture, and cook for an additional minute until fragrant.
  3. Add the lentils, stir to coat in the onion mixture, then add broth, crushed tomatoes, and tomato paste, and stir until well combined, then bring to a boil.
  4. Add the bay leaf, give everything a good stir, then cover the pot with a lid, reduce the heat to low-medium, and cook for 35-45 minutes, stirring occasionally, until the lentils are tender.
  5. With 10 minutes remaining on the sauce, cook the pasta. Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package directions. Then strain to remove water and set pasta aside.
  6. Once the sauce is cooked, remove the bay leaf, add milk, and stir to combine. Then taste and adjust seasoning with additional salt and pepper as needed.
  7. Serve the lentil bolognese over the cooked pasta with freshly grated parmesan on top. Any leftover sauce can be 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 Red Lentils: Swap the brown or green lentils for 1 cup of uncooked red lentils and add them in step #3.

To Use Diced Tomatoes: Swap the crushed tomatoes for 1 (28 ounce) can of diced tomatoes and add them in step #3.

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

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

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 516 calories
  • Fat: 7 grams
  • Carbohydrates: 95 grams
  • Fiber: 10 grams
  • Protein: 22 grams

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About Stephanie

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

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