Stephanie Kay Nutrition

Real Food for Real Life

Almond Flour vs. Coconut Flour: Which is Healthier?

Published on by

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

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

Table of contents

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

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

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

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

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

Almond Flour vs. Coconut Flour: Nutrition

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

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

Calories

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

Protein

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

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

Fat

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

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

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

Carbohydrates

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

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

Fiber

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

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

Sugar

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

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

Vitamins & Minerals

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

Other Factors to Consider

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

Dietary Needs

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

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

Shelf Life

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

Cost

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

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

Can you substitute almond flour and coconut flour?

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

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

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

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

FAQs

Is almond flour or coconut flour better for weight loss?

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

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

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

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

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

What are the best almond flour and coconut flour brands?

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

So, which is healthier?

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

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

The Bottom Line

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

Meal Prep Tofu Burrito Bowls

Published on by

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Tofu Recipes:

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

Meal Prep Tofu Burrito Bowls

Author: Stephanie Kay

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

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

Ingredients

Tofu “Meat”:

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

Bowls:

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

To Serve (Optional):

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

Instructions

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

Notes

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

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

Nutrition

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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Mediterranean Orzo Salad

Published on by

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggesting

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

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

Storage

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

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

More Salad Recipes:

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

Mediterranean Orzo Salad

Author: Stephanie Kay

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

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

Ingredients

Orzo Salad:

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

Greek Dressing:

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

Instructions

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

Notes

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

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

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

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

Nutrition

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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

10 Added Sugar-Free Swaps

Published on by

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

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

Table of contents

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

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

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

“No Added Sugar” vs. “Sugar-Free”

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

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

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

Types of Sugar-Free Sweeteners in Food

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

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

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

Infographic of easy added sugar-free swaps.

Easy No Added Sugar Swaps

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

1. Swap cereal for oatmeal.

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

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

2. Swap soda for sparkling water.

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

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

3. Swap flavored milk for plain milk.

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

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

4. Swap granola bars for trail mix.

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

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

5. Swap canned fruit for fresh fruit.

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

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

6. Swap flavored yogurt for plain yogurt.

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

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

7. Swap peanut butter for natural peanut butter.

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

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

8. Swap salad dressing for homemade dressing.

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

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

9. Swap flavored coffee for plain coffee.

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

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

10. Swap jam for fruit spread.

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

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

The Bottom Line

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

Chicken and Leek Risotto

Published on by

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

  • To make it higher in protein, add an additional 1/2 pound of chicken thighs to the recipe.
  • To make it lower in fat, use boneless, skinless chicken thighs or chicken breasts.
  • To make it higher in fiber, add some frozen peas to the risotto and/or serve it with a side of steamed broccoli.
White speckled bowl filled with a serving leek risotto with a chicken thigh on top with a gold fork on a white background.

Storage + Reheating

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

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

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

More Risotto Recipes:

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

Chicken and Leek Risotto

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

To Use Boneless, Skinless Chicken Thighs: Swap the bone-in chicken thighs for equal parts boneless, skinless chicken thighs in step #3 and increase the cooking time to 10-12 minutes  or until the chicken reaches an internal temperature of 165°F. Once cooked, remove them from the pan. Skip step #5.

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

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

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

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

Nutrition

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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Mediterranean Grilled Halloumi Wraps

Published on by

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

White bowl of cucumber tomato salad on a white background.

Red’s Nutrition Tip

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

Slices of grilled halloumi cheese in a grill pan.

Serving Suggestions

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

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

Storage + Reheating

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

To Freeze: Freezing is not recommended.

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

More Halloumi Recipes:

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

Mediterranean Grilled Halloumi Wraps

Author: Stephanie Kay

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

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

Ingredients

Grilled Halloumi:

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

Salad:

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

Wraps:

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

Instructions

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

Notes

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

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

Nutrition

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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

15 of the Most Hydrating Foods

Published on by

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

Sliced watermelon on a white background in the sun.

Table of contents

What are hydrating foods?

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

Health Benefits of Hydrating Foods

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

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

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

Infographic of the most hydrating foods.

List of the Most Hydrating Foods

Here is a ranked list of water-rich foods.

1. Lettuce

Water Content: 96%

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

2. Celery

Water Content: 95%

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

3. Radishes

Water Content: 95%

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

4. Cucumber

Water Content: 95%

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

5. Zucchini

Water Content: 95%

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

6. Tomatoes

Water Content: 94%

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

7. Cabbage

Water Content: 94%

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

8. Asparagus

Water Content: 93%

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

9. Cauliflower

Water Content: 93%

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

10. Bell Peppers

Water Content: 92%

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

11. Grapefruit

Water Content: 92%

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

12. Mushrooms

Water Content: 91%

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

13. Watermelon

Water Content: 91%

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

14. Strawberries

Water Content: 91%

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

15. Cantaloupe

Water Content: 90%

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

Water Content of Foods

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

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

FAQs

What is the most hydrating vegetable?

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

What is the most hydrating fruit?

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

What is the most hydrating dairy product?

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

What is the most hydrating beverage?

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

Recipes with Hydrating Foods

The Bottom Line

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

Kale Chicken Caesar Pasta Salad

Published on by

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

This kale chicken Caesar pasta salad is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is for lunch or dinner, or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken thighs to the recipe.
  • To make it higher in carbs, add some homemade croutons.
  • To make it lower in fat, swap all or some of the mayonnaise for Greek yogurt.
Large wood bowl of kale chicken caesar pasta salad with freshly grated parmesan cheese on top with a glass jug of Caesar dressing, a small bowl of grated parmesan, a small bowl of black pepper, with a beige checkered tea towel with a gold fork and spoon on the side.

Storage

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

More Salad Recipes:

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

Kale Chicken Caesar Pasta Salad

Author: Stephanie Kay

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

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

Ingredients

Grilled Chicken:

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

Salad:

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

Caesar Dressing:

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

Instructions

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

Notes

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

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

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

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

Nutrition

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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Garlic Tahini Sauce

Published on by

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

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

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

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

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Ways to Use Garlic Tahini Sauce

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

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

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

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

Storage

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

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

Recipes with Tahini Sauce:

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

Garlic Tahini Sauce

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

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

Nutrition

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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Slow-Cooker Pulled Pork Tacos

Published on by

These carnitas-style, slow-cooker pulled pork tacos are a simple take on the traditional recipe. Made with seasoned pork shoulder cooked low and slow, they are tender, juicy, and packed full of flavor, perfect for taco night.

Two slow-cooker pulled pork tacos on a speckled white plate with fresh cilantro and diced red onion on top and lime wedges on the side on a white background.

The best part about this crockpot pulled pork taco recipe is that it essentially cooks itself. Simply season the pork shoulder, add it to a crockpot, step away for hours, and come back to tender and juicy pulled pork that’s perfect for a family-friendly dinner.

While the recipe calls for a boneless pork shoulder, because it’s a little quicker to cook, a bone-in pork shoulder would work just as well and add additional flavor and nutritional value at the same time. Regardless of what option you choose, this slow-cooker pulled pork tacos recipe makes plenty of servings to feed a crowd and stores very well in the fridge to create healthy leftovers for days to come.

Baking sheet of crispy pulled pork with fresh cilantro on top with a silver serving spoon and a bowl of diced red onion, a bowl of lime wedges, and a plate of corn tortillas on the side on a white background.

Why You’ll Love Them

  • Easy to Make – While it does require some prep time, the slow cooker does most of the work.
  • High in Protein – These shredded pork tacos contain over 25 grams of protein per serving.
  • Keep Well – The cooked pork keeps well in the fridge and freezer, making it a great meal prep idea.
Large white plate with a raw pork shoulder on top with a bowl of bay leaves, a bowl of spices, two oranges, lime, onion, garlic cloves, glass jug of vegetable broth, and a plate of tortillas on a white background.

Ingredients + Subsituations

  • Pork Shoulder – To make the pulled pork and add some protein. The recipe calls for pork shoulder, but pork butt or any pork roast will work well.
  • Oranges – To create the marinade. The recipe calls for whole oranges, but orange juice will also work. See the notes section of the recipe card for details.
  • Lime – To flavor the marinade. The recipe calls for a whole lime, but bottled lime juice will also work. See the notes section of the recipe card for details.
  • Onion + Garlic – To flavor the pork. The recipe calls for a whole onion and garlic cloves, but onion powder and garlic powder will also work. See the notes section of the recipe card for details.
  • Herbs + Spices – A mixture of chili powder, ground cumin, and dried oregano to season the pork. The recipe calls for dried oregano, but you can use fresh oregano if needed. See the notes section of the recipe card for details.
  • Bay Leaves – To flavor the pork.
  • Vegetable Broth – To cook the pork, water will also work.
  • Olive Oil – To sear the pork and add some healthy fats. The recipe calls for olive oil, but vegetable oil or avocado oil will also work.
  • Salt and Pepper – To season.
  • Tortillas – To make the tacos. You can use corn or flour tortillas.
  • Toppings – Of your choice. See the serving suggestions below for topping ideas.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free vegetable broth or use water instead.

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

Grid of 4 images of a slow cooker with a raw pork shoulder covered in spices; a slow cooker with a seared pork shoulder; a slow cooker with a seared pork shoulder with sliced onion, garlic cloves, orange juice, lime juice, and vegetable broth; a slow cooker with a cooked pork shoulder.

Red’s Nutrition Tip

While pork shoulder is a fattier cut of meat, it’s actually much leaner than people think, and any excess fat can be removed before and after cooking if desired.

Large baking sheet with pulled pork with a pastry brush on top and a jug of cooking juices on the side.
Large baking sheet with crispy pulled pork and fresh cilantro on top.

Serving Suggestions

These slow-cooker pulled pork tacos 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 goals. For example:

  • To make them lower in fat, trim as much of the excess fat off the pork shoulder as possible before cooking, and remove any fat chunks from the cooked pork.
  • To make them low-carb, serve the shredded pork in low-carb tortillas or on top of a salad instead.
  • To make them higher in fiber, serve the tacos in corn tortillas.
  • To add flavor, serve the tacos with any of the following toppings:
    • Diced white onion
    • Pickled onions
    • Sliced avocado
    • Sour cream
    • Salsa verde
    • Hot sauce
    • Fresh cilantro
    • Lime wedges
Close up of crock pot pulled pork tacos on a speckled white plate with lime wedges, cilantro, and diced red onion on top with a large plate of shredded pork in the background.

Storage + Reheating

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

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

To Reheat: Once thawed, place pulled pork in a pan on the stovetop on medium-high heat and warm for 3-5 minutes, adding splashes of water to rehydrate the pork as needed. To reheat in the oven, place the pulled pork in a casserole dish, cover with aluminum foil, and warm in the oven at 350°F for 10-15 minutes. To reheat in the microwave, place the pork in a microwave-safe dish and warm for 2-3 minutes.

More Easy Taco Recipes:

Print
Two slow-cooker pulled pork tacos on a speckled white plate with fresh cilantro and diced red onion on top and lime wedges on the side on a white background.

Slow-Cooker Pulled Pork Tacos

Author: Stephanie Kay

These crockpot pulled pork tacos are easy to make, high in protein, and make wonderful leftovers perfect for a simple meal prep idea or a make-ahead meal.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 5 hours
  • Total Time: 5 hours 15 minutes
  • Yield: 32 tacos 1x
  • Category: Dinner
  • Method: Slow Cooking
Print Recipe

Ingredients

  • 4–pound boneless pork shoulder, excess fat removed
  • 1 tablespoon chili powder
  • 1 tablespoon dried oregano
  • 1 tablespoon ground cumin
  • 3 teaspoons salt
  • 1/2 teaspoon black pepper
  • 2 tablespoons olive oil
  • 1 onion, cut into wedges
  • 6 cloves garlic, sliced
  • 1/2 cup vegetable broth, or water
  • 2 oranges, juiced (3/4 cup)
  • 1 lime, juiced (2 tablespoons)
  • 2 bay leaves
  • Corn tortillas
  • Toppings of choice

Instructions

  1. In a small bowl, add the chili powder, ground cumin, dried oregano, salt, and pepper, and stir to combine.
  2. Place the pork shoulder on a large cutting board, sprinkle the spice mixture over it, and rub it all over with your hands until the entire shoulder is coated in the seasonings.
  3. In a cast-iron skillet or pan over medium-high heat, warm the olive oil, then add the pork shoulder and cook for 1-2 minutes per side, until browned. (If your slow cooker has a removable stove-safe insert, you can do this directly in the insert on the stove.)
  4. Transfer the pork shoulder to the slow cooker, scatter any excess seasonings on top, then add the sliced onion and garlic cloves around the pork, and pour in the vegetable broth, orange juice, and lime juice, and add the bay leaves.
  5. Turn the slow cooker on and cook on low for 8-10 hours, or on high for 5-6 hours, until the pork shoulder is fully cooked and can be easily shredded with a fork.
  6. Once cooked, transfer the pork shoulder to a cutting board, and pour the cooking liquid from the bottom of the slow cooker into a small saucepan.
  7. While you shred the pork, place the saucepan of cooking liquid on the stovetop on medium-high heat and cook for 5-10 minutes or until reduced by about half in volume.
  8. Using two forks, shred the pork into small pieces. At this point, you can remove any chunks of excess fat from the pork, if desired.
  9. Optional: If you want to crisp up the pork, transfer the pulled pork to a large baking sheet, spreading it out evenly, and brush or pour some of the reserved liquid on top. Then transfer the baking sheet to the oven and broil for 5-8 minutes, stirring halfway through, until the edges of the pork begin to crisp. (Be sure to keep a keen eye on the pork so that it doesn’t burn.)
  10. While the pork is broiling, prepare the corn tortillas. Heat a heavy-bottom or cast-iron skillet over medium-high heat. Working in batches, heat the corn tortillas for about 30-45 seconds per side, until golden brown and toasted.
  11. Once the pork is ready and the cooking liquid has reduced, pour it over the pulled pork (in the slow cooker or on the baking sheet), and gently toss to combine.
  12. Assemble the tacos by layering a warm tortilla with pulled pork and your choice of toppings.
  13. Any leftover pulled pork can be stored in the fridge in an airtight container for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Fresh Oregano: Swap the dried oregano for 3 tablespoons of fresh oregano in step #1.

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

To Use Garlic Powder: Swap the garlic cloves for 3 teaspoons of garlic powder in step #4.

To Use Orange Juice: Omit the whole oranges and use 3/4 cup of orange juice in step #4.

To Use Lime Juice: Omit the whole limes and use 2 tablespoons of bottled lime juice in step #4.

Nutrition

  • Serving Size: 2 tacos (no toppings)
  • Calories: 316 calories
  • Sugar: 2 grams
  • Fat: 12 grams
  • Carbohydrates: 27 grams
  • Fiber: 4 grams
  • Protein: 26 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Salmon Sushi Bake

Published on by

This spicy salmon sushi bake is everything you love about sushi baked into a single casserole dish. It’s high in protein, easy to make, and something the whole family can enjoy.

Salmon sushi bake in a large white casserole dish topped with spicy mayo and furikake and bowls of sliced green onion and sesame seeds on the side with a grey tea towel on a white background.

It’s been a while since sushi bakes went viral on social media, but I’ve had this recipe idea on my list for a while, so I finally decided to give it a go, and I’m so happy I did. This salmon sushi bake recipe is easy to make, high in protein, and full of flavor.

It’s essentially the deconstructed casserole version of traditional sushi rolls. Layered with sushi rice, tender and flavorful salmon, edamame, cucumber, sliced avocado, and a spicy mayo sauce, it’s everything you love about salmon sushi without having to roll a thing.

Slice of sushi salmon bake on a white plate with spicy mayo drizzle on top with a fork on the side.

Why You’ll Love It

  • High in Protein – The salmon and edamame combine plant and animal protein to provide almost 35 grams of protein per serving.
  • Easy to Make – This salmon sushi bake is a great way to use leftover rice and is baked in a single casserole dish.
  • Full of Flavor – The salmon marinade and spicy mayo ensure that each bite is full of flavor.
Bowls of cooked sushi rice, sriracha, honey, soy sauce, mayonnaise, rice vinegar, sesame oil, frozen edamame, and furikake with a white plate with raw salmon fillet and a whole avocado, green onions, and half a cucumber on a white background.

Ingredients + Substitutions

  • Rice – To add some complex carbohydrates and fill the base of the casserole. The recipe calls for sushi rice, but any white or brown rice will work well. See the notes section of the recipe card for details.
  • Salmon – To add some protein and healthy fats. I used fresh salmon, but you can use frozen salmon if needed, just thaw it completely before cooking.
  • Soy Sauce – To make the marinade. You can use regular or low-sodium soy sauce.
  • Sesame Oil – To add some flavor and healthy fats.
  • Rice Vinegar – To add some acidity to the marinade.
  • Honey – To add a hint of natural sweetness to the marinade.
  • Garlic – To add some flavor to the marinade. The recipe calls for garlic cloves, but you can use garlic powder if needed. See the notes section of the recipe card for details.
  • Cucumber – To add some veggies and crunch.
  • Edamame – To increase the protein content of the dish and add some vegetarian protein.
  • Avocado – To add some healthy fats and fiber.
  • Mayonnaise – To make the spicy mayo, although optional. I use regular mayonnaise, but you can use Japanese mayo (Kewpie mayo) if preferred.
  • Sriracha – To make the spicy mayo, although any type of hot sauce will work.
  • Green Onions – To serve, although optional.
  • Firukake – To serve, although optional. You can also use nori sheets, sesame seeds, and/or toasted sesame seeds if preferred.

Dietary Adaptions

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

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

Grid of 4 images with a glass bowl of raw cubed salmon; a glass bowl of cubed salmon in a marinade; a large baking dish filled with cooked sushi rice and marinated, raw cubed salmon; and a large baking dish with cooked sushi rice and pieces of baked salmon on top.

Red’s Nutrition Tip

Salmon is an incredibly nutrient-dense food filled with omega-3 fatty acids and vitamin D, among many other micronutrients. It’s also one of the best high-protein, low-calorie foods, making it a great source of lean protein to add to any meal.

Serving Suggestions

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

  • To make it higher in protein, add an additional 1/2 pound of salmon to the recipe, along with the required marinade, and/or top the sushi bake with low-fat cream cheese.
  • To make it higher in fiber, add some more edamame and/or avocado slices.
  • To make it lower in fat, swap the mayonnaise for Greek yogurt.
Close up of a white baking dish of salmon sushi bake with sliced avocado, diced cucumber, edamame, spicy mayo, nori, and sesame seeds on top with a grey tea towel on the side.

Storage + Reheating

To Refrigerate: Once cooled, any leftover salmon sushi bake can be stored in an airtight container in the fridge for up to 4 days. Only add the sliced cucumber, avocado, green onion, and spicy mayo when you are ready to serve.

To Freeze: Allow the salmon sushi bake to cool completely, then cover the casserole dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, or place individual portions in air-tight containers, and store them in the freezer for up to 3 months. Only add the sliced cucumber, avocado, green onion, and spicy mayo when you are ready to serve.

To Reheat: Once thawed, the sushi bake can be reheated in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. Once warm, top with sliced cucumber, avocado, green onion, or spicy mayo to serve.

More Salmon Recipes:

Print
Salmon sushi bake in a large white casserole dish topped with spicy mayo and furikake and bowls of sliced green onion and sesame seeds on the side with a grey tea towel on a white background.

Salmon Sushi Bake

Author: Stephanie Kay

This deconstructed salmon sushi roll casserole is easy to make and loaded with 34 grams of protein per serving. Serve it with your choice of toppings for a tasty and healthy dinner.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 35
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Baked
Print Recipe

Ingredients

Sushi Bake:

  • 2 cups sushi rice, uncooked
  • 1 1/2 pounds salmon, cut into 1-inch cubes
  • 1/4 cup soy sauce
  • 1 tablespoon sesame oil, plus more for greasing
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 clove garlic, minced or grated

Spicy Mayo:

  • 1/2 cup mayonnaise
  • 2 tablespoons sriracha

Toppings:

  • 1 cup frozen shelled edamame
  • 1/2 English cucumber, diced
  • 1 avocado, peeled, seeded, and diced
  • 2 green onions, thinly sliced
  • 2 teaspoons furikake, or sesame seeds

Instructions

  1. Preheat the oven to 425°F and grease a 9×13-inch baking dish with a bit of sesame oil.
  2. Add the rice to a mesh colander and rinse it under cold water until the water runs clear. Once rinsed, add the rice to a pot with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and cook covered for 20 minutes, or as per package directions. Once cooked, turn off the heat, keep covered, and allow to steam for 10 minutes until it can be fluffed with a fork. (If using cooked rice, see note below.)
  3. Place the raw salmon fillets on a cutting board and, using a sharp knife, cut them into 1-inch cubes.
  4. In a large bowl, add the soy sauce, sesame oil, rice vinegar, honey, and garlic and whisk until well combined. Add the cubed salmon and gently stir to combine. Set aside.
  5. Once the rice is cooked, transfer it to the prepared baking dish, spreading it out evenly across the dish.
  6. Add the salmon pieces to the baking dish, leaving any excess marinade behind in the bowl, spreading them out evenly across the top of the rice.
  7. Transfer the baking dish to the oven for 12-15 minutes or until the salmon is cooked to your liking.
  8. While the salmon bakes, prepare the spicy mayo. In a small bowl or jar, add the mayonnaise and sriracha and stir until well combined. Taste and adjust seasoning to your liking.
  9. Next, reheat the frozen edamame. Fill a medium bowl with water, add the frozen shelled edamame, place in the microwave, and cook for 3-4 minutes until tender and warm. Once cooked, drain the water and set the edamame aside.
  10. Once the salmon is cooked, remove the baking dish from the oven and top the salmon sushi bake with edamame, diced cucumber, sliced avocado, sliced green onions, furikake seasoning, and spicy mayo to serve.
  11. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days. If preparing ahead of time, don’t add toppings until you are ready to serve.

Notes

To Use Leftover Rice: Swap the sushi rice for 6 cups of cooked rice in step #5, and skip step #2.

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

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 629 calories
  • Sugar: 5 grams
  • Fat: 27 grams
  • Carbohydrates: 63 grams
  • Fiber: 3 grams
  • Protein: 34 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

12 Foods High in Vitamin E

Published on by

Vitamin E is a powerful antioxidant that protects for cell damage and supports immune function. Here is a list of foods high in vitamin E you can add to your diet today.

Wood cutting board with the words vitamin E written on it in chalk surrounded by broccoli florets, sunflower seeds, cherry tomatoes, hazelnuts, olive, oil, avocado, almonds, and butternut squash.

Table of contents

What is Vitamin E?

Vitamin E is the collective name for a group of fat-soluble micronutrients that act as antioxidants in the body (1). It is found naturally in some foods, including oils, nuts, seeds, fish, and green leafy vegetables, and is also added to others and is available as a dietary supplement.

Naturally occurring vitamin E occurs in eight distinct chemical forms, which are classified into two main forms: tocopherols and tocotrienols (1). The different types of vitamin E offer varying biological benefits, although alpha-tocopherol is the only form that is recognized to meet human requirements (2).

Health Benefits of Vitamin E

Vitamin E acts as an antioxidant in the body, helping to protect cells from damage caused by free radicals. It is also involved in immune function, cell signaling, gene expression regulation, and other metabolic processes (3).

While there are many claims to the benefits of vitamin E for treating heart disease, eye disorders (age-related macular degeneration), cancer, and mental function, the current research provides little evidence that high-dose vitamin E supplementation is beneficial (4).

How much vitamin E do you need?

The current Recommended Dietary Allowance (RDA) for vitamin E varies by age and life stage (4):

  • Birth to 6 months: 4 mg/day
  • Infants 7-12 months: 5 mg/day
  • Children 1-3 years: 6 mg/day
  • Children 4-8 years: 7 mg/day
  • Children 9–13 years: 11 mg/day
  • Teens 14–18 years: 15 mg/day
  • Adults 19+ years: 15 mg/day
  • Pregnant Teens and Women: 15 mg/day
  • Breastfeeding Teens and Women: 15 mg/day

Given that vitamin E is widely available in common foods, vitamin E deficiency is rare in healthy people. Nevertheless, understanding which foods are high in vitamin E can help provide more information to support overall health.

Can you take too much vitamin E?

The vitamin E present in whole foods is not harmful and does not need to be limited, as research has not shown any adverse effects. However, high doses of vitamin E supplements can be harmful and may increase the risk of blood clots and of serious bleeding in the brain. The Tolerable Upper Intake Level (UL) for vitamin E supplements is 1,000 mg/day (4).

Infographic of foods high in vitamin E.

List of Foods Sources of Vitamin E

Here is a list of some of the most vitamin E-rich foods.

1. Wheat Germ Oil

Wheat germ oil is the richest source of vitamin E, providing roughly 135% of the Daily Value (DV) per serving. It is extracted from the wheat kernel’s embryo (germ) and, while not often used in cooking, is commonly consumed as a supplement. In general, vegetable oils are good sources of vitamin E, including sunflower oil, safflower oil, corn oil, and olive oil. A 1-tablespoon serving of wheat germ oil contains 20.30 mg of vitamin E (5).

2. Sunflower Seeds

Sunflower seeds are the best whole food source of vitamin E. They are also the highest protein seed and contain a good mix of soluble and insoluble fiber. They can be enjoyed raw or roasted, on their own, in salads, or on top of oatmeal. A 1-ounce serving of raw sunflower seeds contains 5.56 mg of vitamin E (6).

3. Almonds

Like seeds, nuts are a good source of vitamin E, and almonds contain the most. They are also a good source of magnesium, dietary fiber, and the highest protein nut. A handful of almonds as an afternoon snack can provide roughly 34% of the recommended daily intake. A 1-ounce serving of raw almonds contains 5.39 mg of vitamin E (7).

4. Hazelnuts

Along with almonds, hazelnuts are another vitamin E-rich nut. They are also a good source of healthy fats, namely monounsaturated fats, and dietary fiber. A 1-ounce serving of raw hazelnuts contains 4.25 mg of vitamin E (8).

5. Spinach

Most green leafy vegetables contain vitamin E; however, spinach is the best source. It is also a good source of vitamins A, C, and K, magnesium, and folate. Spinach can be eaten raw, boiled, sautéed, or cooked into pastas, sauces, and casseroles. A 1-cup serving of cooked spinach contains 3.74 mg of vitamin E (9).

6. Salmon

Salmon is another good source of vitamin E and a great source of omega-3 fatty acids. While many types of seafood contain vitamin E, fatty fish contain the most of this fat-soluble vitamin. A 3-ounce serving of raw, farmed, Atlantic salmon contains 3.02 mg of vitamin E (10).

7. Butternut Squash

Butternut squash is a nutrient-dense complex carbohydrate and a good source of vitamin E, beta carotene, and potassium. It can be enjoyed baked, roasted, steamed, sautéed, or blended into soups or sauces. A 1-cup serving of cubed, raw butternut squash contains 2.02 mg of vitamin E (11).

8. Trout

Much like salmon, trout is another good source of lean protein, healthy fats, and vitamin E. It’s also the best source of vitamin D and calcium when consumed with bones. A 3-ounce serving of raw, farmed, rainbow trout contains 1.99 mg of vitamin E (12).

9. Kiwi

Kiwi is the fruit with the most vitamin E. Although present throughout the fruit, its vitamin E is concentrated in the skin and flesh beneath it. Kiwis are low in calories, a good source of fiber, and also a good source of vitamin C, vitamin K, potassium, copper, and folate. A 2-fruit serving of kiwis contains 1.95 mg of vitamin E (13).

10. Peanuts

Peanuts are a good source of vitamin E, plant protein, fiber, and healthy monounsaturated and polyunsaturated fats. Peanut butter is also a good source of vitamin E, offering the same health benefits as nuts; however, it’s best to opt for versions made from peanuts and salt, without added sugar. A 1-ounce serving of raw peanuts contains 1.86 mg of vitamin E (14).

11. Mango

Mangos are full of immune-boosting nutrients, including vitamin E, vitamin C, and antioxidants. They are also a good source of polyphenols, a natural, antioxidant-rich compound that is found in the peel, pulp, and seed kernel (15). A 1-cup serving of mango pieces contains 1.48 mg of vitamin E (16).

12. Red Bell Pepper

Red bell peppers, or sweet peppers, are one of the best vegetable sources of vitamin E. They are also one of the best sources of vitamin C, providing roughly 159% of the Daily Value (DV) for women. A 1-cup serving of sliced red bell pepper contains 1.45 mg of vitamin E (17).

Are foods fortified with vitamin E?

While not required, some foods are voluntarily fortified with vitamin E, including breakfast cereals, fruit juices, margarines, spreads, and plant-based milk alternatives (18, 19).

Ranking of Vitamin E-Rich Foods per Serving Size

FoodServing SizeVitamin C per Serving
Wheat Germ Oil1 tablespoon20.30 mg
Sunflower Oil1 tablespoon9.32 mg
Safflower Oil1 tablespoon6.26 mg
Sunflower Seeds1 ounce5.56 mg
Almonds1 ounce5.39 mg
Hazelnuts1 ounce4.25 mg
Spinach, cooked1 cup3.74 mg
Corn Oil1 tablespoon3.07 mg
Salmon3 ounces3.02 mg
Butternut Squash1 cup2.02 mg
Trout3 ounces1.99 mg
Olive Oil1 tablespoon1.96 mg
Kiwi2 fruits1.95 mg
Peanuts1 ounce1.86 mg
Peanut Butter2 tablespoons1.62 mg
Mango1 cup1.48 mg
Red Bell Pepper1 cup1.45 mg
Tomato1 fruit0.66 mg
Broccoli1 cup0.11 mg

All nutrition data is based on FoodData Central.

Should you take vitamin E supplements?

Most healthy people do not need vitamin E supplements, as a balanced diet provides sufficient amounts, and deficiency is rare (4). While it is a powerful antioxidant vitamin supplement, high-dose vitamin E can cause serious health issues. Therefore, it is best to consult with a health professional or registered dietitian to determine if supplemental vitamin E intake is right for you.

FAQs

Which food is the highest in vitamin E?

Wheat germ oil is the richest food source of vitamin E, containing roughly 135% of the adult daily value per 1-tablespoon serving.

How can I increase my vitamin E levels?

Consuming foods high in vitamin E, such as vegetable oils, nuts, seeds, fish, and vegetables, is the easiest way to increase vitamin E.

Which fruit or vegetable is highest in vitamin E?

Spinach, butternut squash, kiwis, mangos, and red bell peppers are the fruits and vegetables highest in vitamin E.

Recipes with Foods High in Vitamin E

The Bottom Line

Vitamin E is a fat-soluble antioxidant found in many foods. The best sources of vitamin E include wheat germ oil, sunflower seeds, almonds, hazelnuts, spinach, salmon, butternut squash, trout, kiwi, peanuts, mango, and red bell pepper.

Greek Chicken Meal Prep Bowls

Published on by

Filled with tender warm chicken, rice pilaf, cucumber tomato salad, and tzatziki sauce, these Greek chicken meal prep bowls are a balanced meal with Mediterranean flavors. Whip them up on the weekend and enjoy healthy meals all week long.

Four glass containers or Greek chicken meal prep bowls on a white background.

When it comes to meal prep, chicken and rice are a great combination. Not only do they keep well in the fridge for days, but they are also versatile ingredients that can be used to create a variety of flavors. From my Southwest chicken meal prep bowls to my chicken fajita meal prep bowls, these healthy Greek chicken bowls are another delicious, nutritious, high-protein meal prep recipe you can add to your repertoire.

I opted to make these bowls a little extra fancy by making a rice pilaf and a homemade marinade for the chicken, but you can save some time by simply serving them with plain white rice and using store-bought Greek salad dressing to marinade the chicken. Regardless of the option you choose, I’m confident you’ll find these Greek chicken meal prep bowls absolutely delicious.

Close up of a Greek chicken bowl with cucumber tomato salad, rice pilaf, and tzatziki in a glass meal prep container.

Why You’ll Love Them

  • High in Protein – The combination of chicken, tzatziki, and feta cheese provides 36 grams of protein per serving.
  • Full of Flavor – The chicken is moist, juicy, and full of Greek flavor.
  • Keep Well – The bowls keep well in the fridge for several days, making them a great meal-prep option.
Plate of raw chicken thighs with bowls of spices, fresh herbs, grape tomatoes, rice, olive, feta cheese and tzatziki with garlic cloves, lemon, cucumber, green bell pepper, and red onion on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To make the Greek chicken and add some protein. The recipe calls for chicken thighs, but chicken breasts will also work well. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates and make the rice pilaf. The recipe calls for white rice, but you can use brown rice or another form of whole grains if preferred. See the notes section of the recipe card for details.
  • Vegetables – A combination of fresh veggies to make the Greek tomato cucumber salad. The recipe calls for green bell pepper, cucumber, cherry tomatoes, and red onion; however, you can use a red bell pepper and whole tomatoes if preferred. You can also add some lettuce or leafy greens if you like.
  • Garlic – To flavor the rice pilaf. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Olives – To add some healthy fats and finish the Greek salad. The recipe calls for kalamata olives, but you can use black olives if preferred.
  • Chicken Broth – To cook the rice and add some flavor.
  • Olive Oil – To marinate the chicken and make the Greek dressing.
  • Lemon – To add some flavor and balance the acidity in the marinade. The recipe calls for fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if preferred. See the notes section of the recipe card for details.
  • Spices – Some cumin and paprika to season the chicken.
  • Herbs – To add flavor. The recipe calls for a mixture of fresh herbs and dried herbs, specifically oregano, parsley, and dill, but you can use any combination you like. See the notes section of the recipe card for details.
  • Feta Cheese – To add some more protein, healthy fats, and flavor.
  • Tzatziki – To serve, although optional. You can use store-bought tzatziki sauce or make homemade tzatziki with Greek yogurt and cucumber. See the recipe card for details.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make them Dairy-Free: Omit the feta cheese and tzatziki sauce.

A grid of 4 images of a glass bowl with chicken thighs in Greek marinade; a white bowl of Greek salad; a pot with cooekd rice pilaf; a cast-iron skillet with cooked chicken thighs.

Red’s Nutrition Tip

If you’re new to meal prep, be sure to check out my articles on how to meal prep for the week and my meal prep hacks to set yourself up for success.

Serving Suggestions

The Greek chicken 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 thighs to the recipe, and increase the marinade ingredients accordingly.
  • To make them higher in carbs, serve the bowls with a side of pita bread.
  • To make them lower in fat, swap the chicken thighs for chicken breasts, reduce the olive oil by half, and use non-fat feta cheese and tzatziki.
  • To make them high in fiber, swap the white rice for brown rice and/or serve the bowls with whole-wheat pita bread.
  • To make them vegetarian, swap the chicken for a vegetarian protein, such as tofu or roasted chickpeas.
A vertical line up of Greek chicken meal prep bowls in glass containers.

Storage

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

To Freeze: Once cooled, the chicken and rice pilaf can be stored in an airtight container in the freezer for up to 3 months. The Greek salad, tzatziki, and lemon wedges cannot be frozen.

To Reheat: Once thawed, the chicken and rice pilaf can be reheated in the microwave for 2-3 minutes or until warm. The Greek salad, tzatziki, and lemon wedges cannot be heated; it is best to remove these components from the bowls and return them once the chicken and rice are warm.

More Greek Chicken Recipes:

Print
Four glass containers or Greek chicken meal prep bowls on a white background.

Greek Chicken Meal Prep Bowls

Author: Stephanie Kay

These Greek chicken meal prep bowls are high in protein and filled with Mediterranean flavors. They are a great make-ahead meal for lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
Print Recipe

Ingredients

Greek Chicken:

  • 1 pound chicken thighs, boneless, skinless
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice (about 1/2 lemon)
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Rice Pilaf:

  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 1/2 cups white rice, uncooked
  • 3 cups chicken broth
  • 1 lemon, juiced
  • 2 tablespoons fresh parsley, roughly chopped
  • 2 tablespoons fresh dill, roughly chopped

Salad:

  • 1/2 green bell pepper, seeded and diced
  • 1/2 English cucumber, quartered and sliced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/2 cup kalamata olives
  • 1/2 cup feta cheese
  • 1 tablespoon olive oil
  • 1/2 lemon, juiced

To Serve:

  • 1 cup tzatziki
  • 1/2 lemon, cut into wedges

Instructions

  1. In a medium bowl, add the chicken marinade ingredients: olive oil, lemon juice, minced garlic, dried oregano, cumin, paprika, salt, and pepper, and whisk until well combined. Add the chicken thighs to the bowl, toss to coat in the marinade, and set aside.
  2. Next, prepare the rice pilaf. In a medium saucepan, warm the olive oil on medium heat, then add the rice and garlic, stir to coat it in oil, and cook for 1 minute. Add the chicken broth, 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. Once cooked, add the lemon juice, chopped parsley, and chopped dill, and stir until well combined.
  3. While the rice cooks, cook the chicken. In a large pan or cast-iron skillet, warm a drizzle of olive oil on medium-high heat. Working in batches, add the chicken thighs and cook for 5-6 minutes per side or until the chicken is cooked through to an internal temperature of 165°F. Once cooked, transfer the chicken thighs to a plate and set aside.
  4. While the chicken cooks, prepare the salad. In a large bowl, add the chopped bell pepper, cucumber, cherry tomatoes, red onion, olives, and feta cheese, drizzle with olive oil and lemon juice, and toss to combine. Taste and adjust seasoning with salt and pepper as needed.
  5. Once the rice, chicken, and salad are ready, assemble the meal prep bowls. Evenly divide the rice pilaf across 4 meal prep containers, layer with ¼ of the sliced chicken and ¼ of the salad, and top each bowl with tzatziki and a wedge of lemon. (Note: If prepping the bowls ahead of time, wait to add the tzatziki and lemon until you are ready to serve.)
  6. The bowls can be served immediately or stored, without tzatziki and lemon wedges, in the refrigerator for up to 4 days or in the freezer for up to 3 months.
Youtube video

Notes

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

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

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

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

To Use Dried Parsley: Swap the fresh parsley for 2 teaspoons of dried parsley in step #2.

To Use Dried Dill: Swap the fresh dill for 2 teaspoons of dried dill in step #2.

To Use Red Wine Vinegar: Swap each 1/2 lemon for 2 tablespoons of red wine vinegar.

Nutrition

  • Serving Size: 4 servings
  • Calories: 643 calories
  • Sugar: 6 grams
  • Fat: 26 grams
  • Carbohydrates: 67 grams
  • Fiber: 3 grams
  • Protein: 36 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Sesame Beef Noodles

Published on by

Ready in 30 minutes, these sesame beef noodles are perfect for a weeknight meal. They are easy to make, high in protein, and full of sweet and salty flavor.

Close up of a beige bowl of sesame beef noodles wrapped around dark wood chopstick with a green tea towel on a white background.

Noodles are always a good idea. Whether it’s a busy weeknight, a workday lunch, or a weekend dinner, a combination of noodles, protein, and sauce is a great way to make a quick and healthy meal with minimal effort.

I’ve shared plenty of noodle recipes on my website, so this sesame beef noodles recipe is just another one you can add to your repertoire. Plus, it’s super versatile, so you can easily swap the flank steak for another cut of steak or use chicken, pork, or tofu instead.

Large pan of sesame beef stir-fry noodles with small bowls chili sauce, sesame seeds, and sliced green onions on the side with a dark green tea towel and a wooden spoon on a wide background.

Why You’ll Love It

  • Quick and Easy – These sesame beef noodles are ready in 30 minutes, making them a great healthy weeknight dinner idea.
  • High in Protein – With 34 grams of protein per serving, these beef noodles are a protein-packed meal.
  • Full of Flavor – The combination of sesame oil, soy sauce, and chili paste ensures this delicious stir-fry is full of flavor.
Plate with flank steak with bowls of sesame seeds, rice vinegar, sesame oil, soy sauce, spinach, and chili paste with a plate of noodles and green onion on the side.

Ingredients + Substitutions

  • Beef – To add some protein. I used flank steak, but sirloin steak will work just as well.
  • Noodles – To add some carbohydrates. The recipe calls for chow mein noodles, but you can use any style of Asian noodles you like. Ramen noodles would also work very well.
  • Sesame Oil – To cook the beef, add some healthy fats and sesame flavor. I used toasted sesame oil, but regular sesame oil will work just as well.
  • Soy Sauce – To make the sesame sauce. You can use regular or low-sodium soy sauce, or use tamari or coconut aminos if needed.
  • Rice Vinegar – To balance the acidity of the sauce.
  • Corn Starch – To thicken the sauce.
  • Green Onions – To flavor and serve. The recipe calls for green onions, as I think they work best, but you can use a white onion or onion powder if needed. See the notes section of the recipe card for details.
  • Garlic – To flavor the beef. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Spinach – To add some leafy greens and fiber. The recipe calls for baby spinach, but you can use regular or frozen spinach if needed. See the notes section of the recipe card for details.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

To Make them Gluten-Free: Swap the chow mein noodles for rice noodles, and use certified gluten-free soy sauce, tamari, or coconut aminos.

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

Grid of 4 images with a pan of raw sliced steak cooking; a pan filled with cooked steak slices; a pan filled with cooked steak slices and cooked noodles; a pan filled with cooked steak slices, cooked noodles, sesame sauce, and raw spinach.

Red’s Nutrition Tip

In an effort to keep the recipe low in calories and high in protein, I opted to use flank steak as it’s one of the leanest cuts of beef. If you can’t find flank steak, a top sirloin steak, bottom round steak, or top loin steak would provide a similar macronutrient profile.

Serving Suggestions

These sesame beef stir-fry noodles 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 add some veggies, add some thinly sliced bell peppers, shredded carrots, or broccoli florets to the stir fry.
  • To make it lower in fat, reduce the sesame oil and carefully remove all excess fat from the steak.
  • To make it higher in fiber, add some high-fiber vegetables such as broccoli, snap peas, or snow peas.
  • To add some heat, add some red pepper flakes to the sesame sauce.

Storage + Reheating

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

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

To Reheat: On the stovetop, add the thawed sesame beef noodles to a pan with 2 tablespoons of water (this helps rehydrate the noodles) and cook over medium heat, tossing frequently, until warmed through. To reheat the noodles in the microwave, place the beef noodles in a microwave-safe container with 2 tablespoons of water and heat for 1-minute intervals, tossing the noodles between intervals, for a total of 2-3 minutes.

More Noodle Recipes:

Print
Close up of a beige bowl of sesame beef noodles wrapped around dark wood chopstick with a green tea towel on a white background.

Sesame Beef Noodles

Author: Stephanie Kay

This quick and easy recipe is perfect for a healthy and high-protein dinner. Plus, leftovers keep well in the fridge and freezer, making them a great meal prep idea.

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

Ingredients

Sesame Sauce:

  • 1/3 cup soy sauce
  • 2 tablespoons sesame oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon chili paste (optional)
  • 1 tablespoon corn starch

Beef Noodles:

  • 10 ounces chow mein noodles
  • 2 tablespoons sesame oil
  • 1 pound flank steak, or sirloin steak, cut into very thin strips
  • 2 green onions, thinly sliced (white and green parts separated)
  • 2 cloves garlic, minced or grated
  • 4 cups baby spinach, roughly chopped
  • 3 tablespoons sesame seeds

Instructions

  1. In a medium bowl, add the sesame sauce ingredients: soy sauce, sesame oil, rice vinegar, chili paste (optional), and corn starch. Whisk until well combined, and then set aside.
  2. Bring a large pot of water to a boil. Once boiling, add the noodles and cook according to the package instructions until tender. (If the noodles are quick-cooking, wait to cook them until the beef is almost cooked.)
  3. In a large pan or cast-iron skillet, warm the sesame oil over medium-high heat, then add the sliced steak and cook for 1-2 minutes, flipping the slices so they cook on both sides. (If your pan is small, you may need to work in batches; cook a portion of the beef, then transfer it to a plate while you cook the rest, and then return it all to the pan at the end.)
  4. Reduce the heat to medium, add the sliced green onions (white parts only) and minced garlic, stir to coat the beef, and cook for an additional minute.
  5. When the noodles are cooked, drain the water, and then transfer them to the pan with the beef.
  6. Pour the sauce into the pan and toss to coat the beef and noodles. Then add the chopped spinach and sesame seeds, and toss to combine using tongs. Allow to cook for a final 1-2 minutes, until the sauce thickens and the spinach wilts, stirring frequently.
  7. The beef sesame noodles can be served immediately with sliced green onion (green parts) on top, or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.
Youtube video

Notes

To Use Ground Beef: Swap the steak for 1 pound of ground beef in step # 3 and increase the cooking time to 5-7 minutes.

To Use a Whole Onion: Swap the green onions for 1 small onion in step #4.

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

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

To Use Frozen Spinach: Swap the baby spinach for 1/4 cup of frozen spinach. Thaw the frozen spinach, press it to remove excess water, and add it in step #6.

Nutrition

  • Serving Size: 1 serving
  • Calories: 656 calories
  • Sugar: 6 grams
  • Fat: 30 grams
  • Carbohydrates: 60 grams
  • Fiber: 4 grams
  • Protein: 34 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Cottage Cheese vs. Ricotta Cheese: Which is Healthier?

Published on by

While similar in look, cottage and ricotta cheese vary in texture, flavor, protein content, and overall nutrition. So, which one is healthier? Here is a full breakdown of cottage cheese vs ricotta cheese.

Grid of two images of a bowl of cottage cheese and a bowl of ricotta cheese.

Table of contents

What’s the difference between cottage cheese and ricotta cheese?

Cottage cheese is made by adding acid or bacterial culture to cow’s milk, typically skim, and sometimes rennet, to create a thick, gelatinous mass (1). Once set, it is then cut into smaller pieces, known as curds, to create cottage cheese’s iconic “pebbled” texture. The curds are cooked to create a firmer texture and separate the liquid whey, and then drained, washed, and mixed with cream, salt, and sometimes stabilizers to create the final cottage cheese product.

Cottage cheese has a creamy yet lumpy texture and a salty, slightly tangy taste. It is commonly available in 4%, 2%, and 1% milk fat forms, and can be used in both sweet and savory dishes; however, it is best used in savory dishes, dips, as a substitute for sour cream or mayo in recipes, or eaten on its own in a breakfast bowl or as a high-protein snack.

Ricotta, which means “recooked” in Italian, is made from the liquid whey left over from the production of other cheeses(2). By heating this whey with acid, the remaining proteins clump into fine curds. These curds are then strained to remove excess liquid, leaving behind a soft, creamy cheese.

Ricotta cheese has a soft, yet slightly grainy texture, and a milky, slightly sweet taste. It is commonly found in full-fat (10%) and low-fat (5%) varieties, and can be used in sweet and savory dishes such as lasagna, ravioli, cannoli, pancakes, other baked goods, or as a toast topping.

FeatureCottage CheeseRicotta Cheese
TextureCreamy, lumpySoft, slightly grainy
FlavorSalty, slightly tangyMilky, slightly sweet
IngredientsSkim milk, bacteria, cream, salt, and stabilizersWhey, milk, acid, salt, and stabilizers
UsesPrimarily savory, some sweet recipesSweet and savory recipes
Types4%, 2%, and 1%Full-fat and low-fat
Infographic of cottage cheese vs ricotta cheese nutrition.

Cottage Cheese vs. Ricotta Cheese: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of a 1/2-cup (125-gram) serving of full-milk cottage cheese and whole-milk ricotta cheese (3, 4).

Nutrition per 1/2 cup Cottage CheeseRicotta Cheese
Calories129 calories198 calories
Protein14.5 grams9.8 grams
Fat5.3 grams13.8 grams
Carbohydrate5.8 grams8.6 grams
Fiber0.0 grams0.0 grams
Sugar4.0 grams6.0 grams

Calories

Ricotta cheese has more calories than cottage cheese. This is due to the higher fat content in ricotta cheese, which is the most calorie-dense macronutrient. A 1/2-cup serving of cottage cheese contains 129 calories, while a 1/2-cup serving of ricotta cheese contains 198 calories.

Protein

Cottage cheese contains more protein than ricotta cheese. This is because cottage cheese is made from milk curds, which have a higher protein concentration than the liquid whey used to make ricotta. A 1/2-cup serving of cottage cheese contains 14.50 grams of protein, while a 1/2-cup serving of ricotta cheese contains 9.76 grams of protein.

Fat

Ricotta cheese contains more fat than cottage cheese. The difference in fat content is due to the fact that cottage cheese is made from skim milk with added cream, while ricotta cheese is made from leftover whey, which has a higher fat content. A 1/2-cup serving of cottage cheese contains 5.28 grams of fat, while a 1/2-cup serving of ricotta cheese contains 13.75 grams of fat.

Carbohydrates

Ricotta cheese contains slightly more carbohydrate than cottage cheese; however, neither is a significant source. A 1/2-cup serving of cottage cheese contains 5.75 grams of carbohydrate, while a 1/2-cup serving of ricotta cheese contains 8.58 grams of carbohydrate.

Sugar

Cottage cheese contains slightly less sugar than ricotta cheese. This is because the liquid whey used to make ricotta has a higher concentration of natural sugars. A 1/2-cup serving of cottage cheese contains 4.00 grams of sugar, while a 1/2-cup serving of ricotta cheese contains 6.00 grams of sugar.

Fiber

Neither ricotta nor cottage cheese is a source of fiber.

Vitamins & Minerals

Given that cottage and ricotta cheese are both dairy products, they contain similar micronutrients; however, their profiles vary slightly due to their production. Ricotta cheese contains more calcium, phosphorus, riboflavin, vitamin A, and vitamin B12, while cottage cheese contains more folate and sodium.

Nutrition per 1/2 cup servingCottage CheeseRicotta Cheese
Vitamin A45 µg159 µg
Riboflavin (Vitamin B2)0.23 mg0.41 mg
Folate (Vitamin B9)0.87 µg0.50 µg
Vitamin B120.83 µg0.98 µg
Calcium110 mg280 mg
Sodium438 mg131 mg
Phosphate193 mg203 mg

That said, the exact macronutrient and micronutrient profile of cottage and ricotta cheese will vary by milk fat percentage and brand.

So, is cottage cheese or ricotta cheese healthier?

Both ricotta and cottage cheese are fresh cheeses and minimally processed foods that provide numerous health benefits. While cottage cheese is generally considered “healthier” due to its lower calorie, higher protein, lower fat, and lower carb content per serving, it has no inherent health benefits over ricotta cheese.

In fact, no individual cheese, food, or dairy product can cause weight gain, weight loss, or impede health, aside from food allergies. Both ricotta and cottage cheese can be included in a healthy diet, whether you are eating healthy or dieting.

Moreover, the exact nutritional profile of cottage cheese and ricotta cheese will vary based on brand and milk fat percentage (i.e., 4% vs 1%), and various options can be used to support your goals, whether you are counting calories or macros, or just trying to eat a little healthier.

Ways to Use Cottage Cheese and Ricotta Cheese

Here are some examples of how you can use cottage and ricotta cheese:

FAQs

Why does cottage cheese have different curd sizes?

The size of the curds in cottage cheese varies due to the production process. Small curd cottage cheese is made by making smaller cuts and heating them to a higher temperature, while large curd cottage cheese is made by making smaller cuts and heating them to a slightly lower temperature.

Can you substitute cottage cheese for ricotta cheese in recipes?

They can generally be interchanged in savory recipes, such as lasagna, stuffed shells, and pasta bakes; however, they cannot always be substituted in sweet recipes, such as canolis or cheesecake. When substituting cottage cheese for ricotta, it’s best to blend the cottage cheese before using it in the recipe to replicate the smoother texture of ricotta.

What’s the healthiest cheese you can eat?

The “healthiest” cheese depends on your health goals and personal preference. That said, healthy cheeses are generally considered minimally processed, high in protein, and low in sodium. Parmesan, Romano, and Gruyère are the highest-protein cheeses.

The Bottom Line

Both cottage cheese and ricotta cheese are minimally processed foods that can be included in a healthy diet. While cottage cheese is lower in calories, higher in protein, and lower in fat, ricotta cheese is richer in vitamins and minerals. That said, cottage and ricotta come in varying fat percentages from different brands, so their exact nutritional profile can vary.

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.

Learn More