Stephanie Kay Nutrition

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Butternut Squash, Kale, and White Bean Soup

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Made in one pot and packed full of fiber, this creamy butternut squash, kale, and white bean soup is a hearty and healthy vegetarian recipe that works well for lunch, dinner, or meal prep.

White bowl of butternut squash, kale, and white bean soup with a spoon with a side of crusty bread, parmesan cheese, and parsley.

This kale, white bean, and butternut squash soup is a great example of how you can turn kitchen and pantry staples into a delicious meal without much effort. By pairing hearty veggies with a bit of cream and cheese you can easily create a creamy Tuscan-style bean soup that is full of flavor.

And, the best part is, it freezes incredibly well making it a great make-ahead meal for cold weather days. So, you can whip up a double or triple batch of this soup and enjoy it for weeks and months to come.

Two bowls with butternut squash, kale, and white bean soup with parmesan cheese, toasted bread, parmesan, a gold spoon, and stripped tea towel.

Why You’ll Love It

  • Made in One Pot – This one-pot recipe keeps prep and cleanup time to a minimum.
  • High in Fiber – The combination of squash, beans, and kale ensures that this soup contains over 8 grams of fiber.
  • Vegetarian – This vegetarian soup recipe is something everyone can enjoy.
  • Full of Flavor – The addition of spices, parmesan, and cream ensures that the soup is full of Tuscan flavor.
Ingredients for white bean, kale, and butternut squash soup: cubed butternut squash, cannelini beans, lacinato kale, onion, garlic, celery, paprika, chili flakes, salt, parmesan rind, broth, and heavy cream.

Ingredients + Substitutions

  • Butternut Squash – To add some complex carbohydrates and fiber. I used fresh butternut squash, but you can use frozen butternut squash if preferred, see the notes section of the recipe card for details.
  • White Beans – To add some plant-based protein and fiber. I used cannellini beans but you can use navy beans or Great Northern beans if preferred. The recipe calls for canned beans but you can use dried beans if desired, see the notes section of the recipe card for details.
  • Kale – To add some leafy greens and micronutrients. I used lacinato kale, also known as Tuscan kale, but curly kale or spinach would also work well.
  • Onion and Garlic – To flavor the soup.
  • Celery – To add some more veggies.
  • Spices – A combination of smoked paprika and chili flakes to add some heat and season the soup.
  • Broth – The recipe calls for vegetable broth to make the soup vegetarian but chicken broth will also work well. You can also use a vegetable stock cubed mixed with water.
  • Parmesan Rind – To flavor the soup and add a creamy consistency.
  • Heavy Cream – Although optional, a splash of cream will ensure the soup is rich and creamy. I used heavy cream but you can use half-and-half if preferred.
  • Salt and Pepper – To season.
Large pot with sautéed onions, paprika, red pepper flakes, and salt.
Large pot with sautéed onions, spices, butternut squash, and white beans.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the parmesan rind and swap the heavy cream for canned coconut milk or cashew cream.

Large pot with sautéed onions, spices, butternut squash, white beans, parmesan rind, and broth.
Large pot with sautéed onions, spices, butternut squash, white beans, parmesan cheese, broth, and chopped kale.

Red’s Nutrition Tip

Not only does the combination of butternut squash, white beans, and kale ensure this soup is chock full of veggies and plant-based protein, but it also ensures each serving is packed full of 8 grams of fiber. Consuming adequate dietary fiber helps to normalize bowel movements, promote gut health, control blood sugar levels, and lower cholesterol levels, and can help to regulate weight and appetite by keeping you fuller for longer periods.

Serving Suggestions

This butternut squash kale and white bean soup is a balanced meal with plant-based protein, complex carbohydrates, fiber, and healthy fats. That said, you can adjust the recipe or serve it with sides to suit your dietary needs:

  • To make it higher in protein, add another can of white beans to the soup and/or add some cooked sausage, ground turkey, or ground chicken.
  • To add more complex carbohydrates, serve the soup with a side of crusty bread and/or add some whole grains to the soup such as quinoa or farro.
  • To add more healthy fats, serve the soup with additional parmesan cheese.
Large pot of cooked butternut squash, kale, and white bean soup with chopped parsley and parmesan cheese on top.

Storage + Reheating

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

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

To Reheat: Reheat the soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the stew to thaw completely before reheating.

Close up of a bowl of kale, butternut squash, and white bean soup with a spoon and parmesan cheese and toasted pumpkin seeds on top.

More Butternut Squash and Bean Soup Recipes:

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White bowl of butternut squash, kale, and white bean soup with a spoon with a side of crusty bread, parmesan cheese, and parsley.

Butternut Squash, Kale, and White Bean Soup

Author: Stephanie Kay

Made in one pot, this creamy butternut squash kale and white bean soup is a healthy vegetarian recipe you can enjoy for lunch, dinner, or as a meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 stalks celery, diced
  • 4 cloves garlic, minced
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon red pepper flakes
  • 1 teaspoon salt
  • 1 pound butternut squash, peeled, seeded, and cut into 1-inch cubes (about 4 cups)
  • 4 cups vegetable broth, or chicken broth
  • 1 cup water
  • 1 can (14 ounces) cannellini beans, drained and rinsed
  • 2 cups kale, finely chopped
  • 1 parmesan rind, plus more to serve
  • 1/4 cup heavy cream

Instructions

  1. In a large pot or Dutch oven on medium heat, warm the olive oil, add the diced onion and celery, and cook for 4-5 minutes until tender and translucent.
  2. Add the garlic and cook for an additional 1-2 minutes until fragrant, then add the smoked paprika, red pepper flakes, and salt, stir to coat the onion mixture, and cook for a final 30 seconds until fragrant.
  3. Add the cubed butternut squash to the pot and stir to coat with the onion mixture, then pour in the vegetable broth, water, white beans, and parmesan rind, and stir to combine.
  4. Turn the heat to high, bring the soup to a boil, and then reduce heat to a simmer and cook for 15-20 minutes until the squash is tender and can easily be pierced with a fork.
  5. Once cooked, add the chopped kale, stir to combine, and cook for a final 5 minutes until the kale is wilted, then turn down the heat.
  6. Pout in the heavy cream, stir to combine, then taste the soup and adjust seasoning with additional salt, pepper, and cream as needed.
  7. The soup can be served immediately with additional parmesan cheese and crusty bread, or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Frozen Butternut Squash: Use 4 cups of frozen cubed butternut squash.

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

To Use Garlic Powder: Swap the onion for 2 teaspoons of garlic powder and add it in step #2.

To Use Dry Beans: Add 1/2 cup of dry beans to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Bring a large pot of salted water to a boil, add the soaked beans, and cook them for 40 minutes to 1 hour until tender. Strain and rinse and add the cooked beans to the soup as per step #3.

Nutrition

  • Serving Size: 1 serving
  • Calories: 291 calories
  • Sugar: 7 grams
  • Fat: 11 grams
  • Carbohydrates: 43 grams
  • Fiber: 8 grams
  • Protein: 10 grams

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Dried Fruit vs. Fresh Fruit: Which is Healthier?

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Fruit is a great source of fiber and nutrients, but is dried fruit as good for you as fresh fruit? Here is a nutrition comparison of dried fruit vs. fresh fruit.

Small white bowl of dried apple slices in a on a white wood table with fresh apple in the background.

Table of contents

What’s the difference between fresh fruit and dried fruit?

Fresh fruit is any form of fruit that has been picked, remains in its natural state, and has not been processed by methods such as freezing, canning, drying, or pickling. Dried fruit is a form of fresh fruit that has been processed to remove all of its natural water.

Fruit can be dried through a variety of methods, including sun drying, oven drying, freeze drying, vacuum drying, or with a dehydrator. Sundried fruit, freeze-dried fruit, and dehydrated fruit are all forms of dried fruit. Here are some examples of types of fresh fruits vs. dried fruits:

  • Grapes vs. Raisins
  • Apple vs. Dried Apple
  • Mango vs. Dried Mango
  • Apricots vs. Dried Apricots
  • Cherries vs. Dried Cherries
  • Cranberries vs. Dried Cranberries

Both fresh fruits and dried fruits provide numerous health benefits, including being a great source of calories, natural sugars, fiber, vitamins, and minerals, however, their exact quantities and benefits vary slightly.

Infographic on the nutrition comparison of dried fruit vs. fresh fruit including grapes, raisins, apple, dried apple, cherries, dried cherries, mango, and dried mango.

Dried Fruit vs. Fresh Fruit: Nutrition

Here is a nutrition comparison of dried fruit vs. fresh fruit using grapes, raisins, fresh apples, dried apples, cherries, dried cherries, mango, and dried mango (1, 2, 3, 4, 5, 6, 7, 8).

FruitCaloriesCarbohydratesSugarFiberWater
Grapes86 cal20.2 grams17.3 grams0.9 grams78.2 grams
Raisins296 cal78.5 grams65.7 grams6.8 grams16.6 grams
Apple63 cal15.2 grams11.7 grams2.1 grams84.2 grams
Dried Apple243 cal65.9 grams57.2 grams8.7 grams31.8 grams
Cherries71 cal16.2 grams13.9 grams1.6 grams82.2 grams
Dried Cherries333 cal80.4 grams67.2 grams2.5 grams16.6 grams
Mango78 cal17.4 grams11.1 grams1.3 grams80.8 grams
Dried Mango319 cal78.6 grams66.3 grams2.4 grams16.6 grams

Calories

Dried fruit is more calorie-dense than fresh fruit. Compared gram per gram, dried fruit contains more calories than fresh fruit as the drying process removes water and, therefore, concentrates its calorie content. A 100-gram serving of grapes contains 86 calories, while a 100-gram serving of raisins contains 296 calories.

Carbohydrates

Dried fruit contains more carbohydrates than fresh fruit due to the lack of water. A 100-gram serving of fresh apple contains 15.2 grams of carbohydrate, while a 100-gram serving of dried apple contains 65.9 grams of carbohydrate.

Sugar

Dried fruit contains more sugar than fresh fruit. The drying process removes water and concentrates the natural sugars found in fresh fruit making their dried counterparts higher in sugar per serving. Moreover, some manufacturers may include added sugars in their dried fruit to enhance their sweetness. A 100-gram serving of fresh mango contains 11.1 grams of sugar, while a 100-gram serving of dried mango contains 66.3 grams of sugar.

Fiber

Most dried fruit contains slightly more dietary fiber than fresh fruit. While both fresh and dried fruit are great sources of fiber, dried fruit contains slightly more fiber per serving due to the lack of water. A 100-gram serving of fresh cherries contains 1.6 grams of fiber, while a 100-gram serving of dried cherries contains 2.5 grams of fiber.

Protein

Neither dried fruit nor fresh fruit contain significant amounts of protein.

Fat

While neither dried fruit nor fresh fruit are significant sources of fat, some brands may add vegetable oil to dried fruit to prevent them from clumping, which can increase their fat content. It is best to read the ingredients label to determine whether a brand of dried fruit contains added oil.

Water

Fresh fruit contains far more water than dried fruit as it is removed during the drying process. In fact, fresh fruits are primarily sources of water and are, therefore, considered some of the most hydrating foods. Per 100-gram serving, grapes contain 78.2 grams of water, apples contain 84.2 grams of water, cherries contain 82.2 grams of water, and mango contains 80.8 grams of water.

Vitamins and Minerals

Dried fruit contains slightly more vitamins and minerals than fresh fruit. While both dried and fresh fruit are great sources of micronutrients, certain vitamins and minerals, such as potassium and folate, are more concentrated in dried fruit. However, certain water-soluble vitamins, such as vitamin C, are lost in the drying process and are, therefore, more concentrated in fresh fruit.

Pros and Cons of Dried Fruit

While both fresh and dried fruit have numerous health benefits, as they are great sources of fiber, vitamins, and minerals, they do have some varying benefits and drawbacks. Here is a comparison of the pros and cons of eating dried fruit.

Here is a list of the benefits of dried fruit:

  • Longer Shelf Life: Dried fruit is more shelf stable than fresh fruit as the drying process removes all water, which prevents the growth of bacteria. Dried fruits will last for up to 6 months if stored properly in a cool, dry, and dark place.
  • Higher Fiber Content: When compared gram per gram, dried fruit contains slightly more fiber than fresh fruit, however, both are great sources of dietary fiber and can support gut health.

Here is a list of the drawbacks of dried fruit:

  • Higher Calorie Content: The lack of water in dried fruit concentrates its energy making it much higher in calories, when compared gram per gram to fresh fruit.
  • Higher Sugar Content: The drying process concentrates the natural sugars in dried fruit making it higher in sugar than fresh fruit, when compared gram per gram.
  • May Contain Added Sugars: Some brands of dried fruit contain added sugars, which should be limited to less than 10% of your total daily calories (9).
  • Smaller Portion Size: Due to low water content and concentration of calories and sugars, dried fruit is considered a low-volume food and, therefore, has a much smaller recommended portion size compared to fresh fruit.

Pros and Cons of Fresh Fruit

Here is a comparison of the pros and cons of eating fresh fruit.

Here is a list of the benefits of fresh fruit:

  • Higher Water Content: Fresh fruit has a very high water content and certain fruits are as much as 75–95% water. The higher water content of fresh fruit makes it incredibly hydrating.
  • Higher in Vitamin C: Fresh fruit contains more vitamin C than dried fruit as it is a water-soluble vitamin.
  • Lower Glycemic Index: Fresh fruit has a lower glycemic index than dried fruit, as the sugar content is less concentrated, which can mitigate blood sugar spikes and help to balance blood sugar.
  • No Added Ingredients: Fresh fruit is a whole food and contains no added ingredients, oils, or sugars.
  • Larger Portion Size: The high water content of fresh fruit makes it a high-volume food, which allows for larger portion sizes and makes it some of the most filling foods. This is particularly helpful for individuals looking to create a calorie deficit for weight loss.

Here is a list of the drawbacks of fresh fruit:

  • Perishable: Like other fresh produce, fresh fruit is more susceptible to spoilage and, therefore, has a shorter shelf life than dried fruit.
  • Lower Fiber Content: While fresh fruit is a great source of dietary fiber, it contains slightly less fiber than dried fruit when compared gram per gram.

So, is dried fruit as good as fresh fruit?

Yes, dried fruit is as nutritious as fresh fruit and, in some cases, contains more nutrients than its fresh counterparts. While the lack of water in dried fruit makes it more concentrated in calories and sugars, it also makes it more concentrated in fiber, vitamins, and minerals. When opting for dried fruit as part of a healthy snack or meal, it is important to be mindful of the serving size, as the recommended portion size for dried fruits is smaller than that of fresh fruits.

The Bottom Line

Fresh fruit is picked fruit in its natural state, while dried fruit is fruit that has been processed to remove all of its original water content. Both dried fruits and fresh fruits are great sources of fiber, vitamins, and minerals. While fresh fruit contains more water and dried fruit contains more fiber, they both provide numerous health benefits and should be included in a healthy diet.

Butternut Squash Turkey Chili

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Made with ground turkey, squash, and black beans, this butternut squash turkey chili recipe is a hearty, healthy, and protein-packed meal. Plus, it’s ready in 35 minutes and works well for lunch, dinner, or meal prep!

Close up of a bowl of butternut squash turkey chili with sliced avocado, sour cream, shredded cheese, cilantro, and green onion on top with a spoon and a side of tortilla chips.

If you’re tired of bland turkey recipes, look no further than this butternut squash and turkey chili recipe. The combination of sweet flavors and savory spices takes boring ground turkey to the next level with minimal effort and, while adding butternut squash to a chili might be a little unconventional, it boosts flavors and fiber content at the same time.

So, whether you’re meal prepping for the week, making a weeknight dinner, or cooking for a football celebration, whip up this turkey butternut squash chili and serve it with your favorite toppings for a delicious and nutritious meal the whole family can enjoy.

Overhead of tow bowls of turkey butternut squash chili with tortilla chips, sour cream, and cilantro.

Why You’ll Love It

  • Made in One Pot – This quick and easy recipe keeps cleanup to a minimum.
  • High in Protein – The combination of ground turkey and black beans ensures that this recipe contains over 30 grams of fiber per serving.
  • High in Fiber – With 14 grams of fiber per serving, this butternut squash turkey chili is healthy and filling.
  • Great for Meal Prep – This recipe keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for butternut squash and turkey chili: ground turkey, butternut squash, black beans, bell pepper, diced tomatoes, tomato paste, onion, garlic, chili powder, cumin, paprika, salt, black pepper, and chicken broth.

Ingredients + Substitutions

  • Ground Turkey – To add some animal protein. The recipe calls for ground turkey but ground chicken and lean ground beef would also work well.
  • Butternut Squash – To add some complex carbohydrates and fiber. The recipe calls for butternut squash but acorn squash, buttercup squash, Hubbard squash, sweet potatoes, and pumpkin would also work well. You can also use frozen squash if needed, see the notes section of the recipe card for details.
  • Black Beans – To add some plant-based protein and fiber. I used black beans but kidney beans would also work well.
  • Bell Pepper – To add some veggies. I used a red bell pepper but you can use any color you like.
  • Diced Tomatoes – To add some more veggies. The recipe calls for canned tomatoes but you can use crushed tomatoes or use whole diced tomatoes if preferred, see the notes section of the recipe section for details.
  • Tomato Paste – To thicken the chili.
  • Onion and Garlic – To flavor the chili. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if desired, see the notes section of the recipe card for details.
  • Spices – A combination of chili powder, cumin, and paprika to flavor the chili. If you want to make it extra spicy you can add some red pepper flakes or cayenne pepper.
  • Broth – The recipe calls for chicken broth or vegetable broth, but a chicken stock cube and water will also work if needed.
  • Olive Oil – To add some healthy fats and cook the ground turkey.
  • Salt and Black Pepper – To season the butternut squash turkey chili.
Pot with cooked diced onion and ground turkey.
Pot wit cooked ground turkey, bell pepper, chili powder, cumin, paprika, salt, and pepper.

Dietary Adaptions

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

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

Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, and spices.
Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, spices, black beans, and broth.

Red’s Nutrition Tip

Ground turkey is one of the top high-protein, low-calorie foods, so using it in chili is a great way to make a nutritious meal that can support your health goals. This is particularly helpful if you are trying to create a calorie deficit for weight loss, whether you are counting calories or macros or not.

Pot of cooked butternut squash turkey chili with a side of cilantro and tortilla chips with a wooden serving spoon and tea towel.

Serving Suggestions

This turkey and butternut squash chili recipe is a balanced meal; the ground turkey and black beans provide protein; the butternut squash, black beans, bell pepper, and tomatoes add some complex carbohydrates and fiber, and the ground turkey and olive oil provide some healthy fats. That said you can adjust the recipe or add some toppings to suit your personal dietary needs, for instance:

  • To add more protein, add an extra 1/2 pound of ground turkey and 1/2 cup of broth to the recipe and/or serve the chili with a dollop of Greek yogurt.
  • To add more healthy fats, serve the chili with avocado slices, shredded cheese, and/or sour cream.
  • To add more complex carbohydrates, serve the chili with tortilla chips and/or bread.
  • To add more flavor, serve the chili with hot sauce, green chilies, cilantro, and/or green onion.
Two bowls of turkey and butternut squash chili with a side of avocado, cheese, Greek yogurt, green onion, and tortilla chips.

Storage + Reheating

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

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

To Reheat: Once thawed, the chili can be reheated in a pot on the stovetop on medium heat for 10-15 minutes or in the microwave in a microwave-safe bowl or container for 2-3 minutes.

Bowl of ground turkey and butternut squash chili with avocado, Greek yogurt, green onion, and cilantro.

More Turkey Chili Recipes:

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Close up of a bowl of butternut squash turkey chili with sliced avocado, sour cream, shredded cheese, cilantro, and green onion on top with a spoon and a side of tortilla chips.

Butternut Squash Turkey Chili

Author: Stephanie Kay

Made in one pot with 33 grams of protein and 14 grams of fiber per serving, this turkey butternut squash chili recipe is a quick, easy, and healthy dinner idea. Plus, leftovers freeze well making it a great meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 pound ground turkey
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 red bell pepper, seeded and diced
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 pinch black pepper
  • 1 pound butternut squash, peeled and cubed (about 4 cups)
  • 1 can (14 oz.) diced tomatoes
  • 1 tablespoon tomato paste
  • 1 can (14 oz.) black beans, strained and rinsed
  • 2 cups chicken broth, or vegetable broth

Instructions

  1. In a large pot on medium-high heat, warm the olive oil, then add the onion and cook for 5 minutes until tender.
  2. Add the ground turkey to the pot and cook, breaking it up with a wooden spoon or spatula, for another 5 minutes or until cooked through.
  3. Add the diced bell pepper and minced garlic to the pot and cook for 2-3 minutes until softened.
  4. Add the chili powder, cumin, paprika, salt, and black pepper, stir to coat the turkey and vegetable mixture, and cook for another 1-2 minutes until fragrant.
  5. Add the cubed butternut squash, diced tomatoes, tomato paste, and chicken broth, and stir to combine. Then add the black beans and stir again to combine.
  6. Bring to a boil, then reduce to a simmer and cook, stirring occasionally, for 20-25 minutes or until the cubed butternut squash can easily be pierced with a fork. Taste and adjust the seasoning with salt and pepper as needed.
  7. The turkey and butternut squash chili can be served immediately with toppings of your choice or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Frozen Butternut Squash: Swap the fresh butternut squash for frozen, add it to the pot as per the instructions, but reduce the broth by 1/2 cup. The frozen squash will reduce water as it cooks, however, you can add additional broth at the end as needed.

To Use Whole Tomatoes: Swap the canned tomatoes for 4 whole tomatoes, seeded and diced.

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

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder and add it in step #4.

Nutrition

  • Serving Size: 1 serving
  • Calories: 457 calories
  • Sugar: 11 grams
  • Fat: 18 grams
  • Carbohydrates: 47 calories
  • Fiber: 14 grams
  • Protein: 33 grams

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Top 10 Plant-Based Protein Sources

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Vegetarian and vegan diets have been rising in popularity over the past number of years and, therefore, many people are looking for ways to add more plant-based proteins to their meals. From soy to beans to lentils, here is a ranking of the best plant-based protein sources.

Wooden bowls of chickpeas, lentils, grains, nuts, and seeds on a dark background with smoked tofu, broccoli, and spinach.

Table of contents

Protein is an essential macronutrient, as the body cannot biosynthesize it, so whether you are following a vegetarian or vegan diet or simply trying to eat more plant-based protein, consuming adequate protein is important for overall health. The amino acids found in protein function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

While most Americans are consuming enough protein to meet the Recommended Dietary Allowance (RDA), this is the recommended minimum intake to prevent a deficiency and few are meeting intakes to optimize health, especially elderly populations and individuals looking to lose weight and build muscle (2, 3, 4).

Exactly how much protein you need varies based on age, weight, physical activity, health, and goals, however, the current evidence suggests that the general population looking to optimize should consume a minimal range of 0.54 to 0.7 grams of protein per pound of body weight per day (2).

While animal products are the most concentrated protein sources and the primary protein sources of the general population, individuals following plant-based diets must be more strategic in their protein consumption as it is more challenging to meet optimal needs.

Animal proteins are known as complete proteins, meaning they contain all nine essential amino acids, while plant proteins are known as incomplete proteins, as they do not contain all nine essential amino acids or do not contain them in optimal ratios (5, 6). Moreover, animal proteins, like chicken, beef, and fish, are more efficient at increasing protein intake because they contain more calories from protein than fat or carbohydrates, while plant-based proteins often contain more calories from carbohydrates and fat than protein. It’s for this reason that animal products top the list of high-protein, low-calorie foods, not plant-based foods.

Fortunately, consuming a wide variety of plant-based proteins, such as beans, lentils, whole grains, nuts, and seeds, in balanced meals can help to ensure you are reaching the optimal protein intake to reach your needs and support your health goals.

Infographic of the top 9 best plant-based protein sources; seitan, tempeh, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, and chickpeas.

The Best Plant-Based Protein Sources

Here is a list of the top plant-based protein-rich foods.

1. Seitan

Seitan is a plant-based meat substitute made from wheat and the most concentrated source of plant-based protein. Seitan can be purchased pre-prepared in major grocery stores or made at home with flour and vital wheat gluten. When cooked, seitan has a firm, chewy, and meaty texture and works well in chili, tacos, burritos, bolognese sauce, stir-fries, stews, and casseroles.

Nutrition Facts of Seitan, per 100-gram serving of original seitan (7)

  • Calories: 152 calories
  • Protein: 25.9 grams
  • Fat: 3.5 grams
  • Carbs: 7.1 grams
  • Fiber: 0.3 grams

2. Tempeh

Tempeh is another great source of plant-based protein. Made from fermented soybeans, this cake-like soy product is high in vegetarian protein and is also a good source of healthy fats and probiotic bacteria. Tempeh can be marinated, grilled, steamed, sautéed, fried, or baked, and works well in stir-fries, sandwiches, and bowls, or as a high-protein salad topping.

Nutrition Facts of Tempeh, per 100-gram serving of tempeh (8)

  • Calories: 192 calories
  • Protein: 20.3 grams
  • Fat: 10.8 grams
  • Carbs: 7.6 grams
  • Fiber: 2.9 grams

3. Sprouted Grain Bread

Compared to traditional bread, sprouted grains breads are higher in protein, and incorporating them into your diet is a great way to increase protein intake. Sprouted grains are whole grains that have started to germinate, and this process increases their content of essential amino acids, as well as increases nutrient availability and improves digestibility by reducing the impact of antinutrients (9).

Nutrition Facts of Sprouted Grain Bread, per 100-gram serving of bread, wheat, sprouted (10)

  • Calories: 188 calories
  • Protein: 13.2 grams
  • Fat: 0 grams
  • Carbs: 33.9 grams
  • Fiber: 5.3 grams

4. Edamame

Edamame are immature green soybeans and soy is one of the few complete vegetarian protein sources containing all essential amino acids. In addition to being high in plant protein, edamame is a great source of healthy fats, fiber, iron, vitamin C, calcium, and potassium. Edamame can be prepared in the pods or removed from their pods, and works well as a snack, in salads, dips, or stir-fries.

Nutrition Facts of Edamame, per 100-gram serving of frozen, prepared edamame (11)

  • Calories: 121 calories
  • Protein: 11.9 grams
  • Fat: 5.2 grams
  • Carbs: 8.9 grams
  • Fiber: 5.2 grams

5. Extra-Firm Tofu

Made by curdling soy milk, tofu is a complete protein source. While similar, tofu and tempeh as not the same, as tempeh is fermented and has a much stronger flavor and texture than tofu. Tofu is available in several varieties, including silken, soft, and firm, however, extra-firm tofu has the highest protein content per serving. Extra-firm tofu can be marinated, grilled, baked, or fried, and works well in bowls, salads, sandwiches, stir-fries, curries, tacos, soups, and stews as a plant-based meat substitute.

Nutrition Facts of Tofu, per 100-gram serving of extra firm tofu prepared with nigari (12)

  • Calories: 83 calories
  • Protein: 10.0 grams
  • Fat: 5.3 grams
  • Carbs: 1.2 grams
  • Fiber: 1.0 gram

6. White Beans

Be then cannellini, butter, or Borlotti, white beans are a great source of plant protein, complex carbohydrates, and fiber. Research has shown that a diet rich in fiber can help decrease cholesterol levels, manage blood sugar, and lower blood pressure (13). Whether you choose to cook raw beans or used canned beans, white beans work well in salads, soups, stews, chilis, and dips.

Nutrition Facts of White Beans, per 100-gram serving of beans, white, mature seeds, cooked, boiled, without salt (14)

  • Calories: 139 calories
  • Protein: 9.7 grams
  • Fat: 0.4 grams
  • Carbs: 25.1 grams
  • Fiber: 6.3 grams

7. Lentils

With almost 18 grams of protein per 1-cup serving, cooked lentils are one of the best plant-based protein sources. Lentils are available in a variety of types, including red, black, brown, green, and French, all of which provide numerous health benefits, including promoting healthy gut bacteria, balancing blood sugar, and aiding in weight loss (15). Dried lentils are incredibly inexpensive and versatile as they work well in salads, soups, stews, pasta, curries, tacos, and veggie burgers.

Nutrition Facts of Lentils, per 100-gram serving of lentils, mature seeds, cooked, boiled, without salt (16)

  • Calories: 116 calories
  • Protein: 9.0 grams
  • Fat: 0.4 grams
  • Carbs: 20.1 grams
  • Fiber: 7.9 grams

8. Pinto Beans

Pinto beans are Spanish beans also known as frijoles pintos and the most popular dried bean in the US. With their beige color and reddish-brown specks, pinto beans are a great source of plant protein, complex carbohydrates, fiber, micronutrients, and antioxidants. Pinto beans are commonly used to make refried beans, chile con carne, and work well cooked on their own with spices, in soups, stews, salads, and chilis.

Nutrition Facts of Pinto Beans, per 100-gram serving of beans, pinto, mature seeds, cooked, boiled, without salt (17)

  • Calories: 143 calories
  • Protein: 9.0 grams
  • Fat: 0.7 grams
  • Carbs: 26.2 grams
  • Fiber: 9.0 grams

9. Chickpeas

Also known as garbanzo beans, chickpeas are another popular legume leading in plant-based protein content. Chickpeas offer a variety of health benefits including a high fiber content, which aids in digestion, blood sugar regulation, and weight loss (18). Dried and canned chickpeas work well in meatless meals such as curries, soups, stews, and salads, or as meat substitutes for tuna or chicken salad sandwiches, burgers, and tacos.

Nutrition Facts of Chickpeas, per 100-gram serving of chickpeas (garbanzo beans, bengal gram) mature seeds, cooked, boiled, without salt (19)

  • Calories: 164 calories
  • Protein: 8.9 grams
  • Fat: 2.6 grams
  • Carbs: 27.4 grams
  • Fiber: 7.6 grams

10. Black Beans

Much like white beans and pinto beans, black beans are another plant protein-rich food. Cooked black beans contain over 15 grams of protein per 1 cup serving and by serving them with whole grains such as rice, you can create a meal with complete proteins. Black beans work well in salads, soup, stews, chilis, bean burgers, sauce, and dips.

Nutrition Facts of Black Beans, per 100-gram serving of beans, black, mature seeds, cooked, boiled, without salt (20)

  • Calories: 132 calories
  • Protein: 8.9 grams
  • Fat: 0.5 grams
  • Carbs: 23.7 grams
  • Fiber: 8.7 grams

Ranking of Plant-Based Proteins

Here is a ranking of plant-based protein foods per 100 grams and 1-cup cooked serving (21).

Plant FoodProtein per 100 grams, cookedProtein per 1 cup, cooked
Seitan25.9 grams43.0 grams
Tempeh20.3 grams33.7 grams
Sprouted Grain Bread13.2 grams5.3 grams
Edamame11.9 grams18.4 grams
Extra-Firm Tofu10.0 grams23.9 grams
White Beans9.7 grams17.4 grams
Lentils9.0 grams17.9 grams
Pinto Beans9.0 grams15.4 grams
Chickpeas 8.9 grams14.5 grams
Black Beans8.9 grams15.2 grams
Infographic of plant-based foods protein-to-calorie ratio based on the percentage of calories from protein.

Plant-Based Protein-to-Calorie Ratio

One of the best ways to measure the efficiency of a food’s protein content is to consider its protein-to-calorie ratio (PTC ratio); the amount of protein relative to the amount of calories in a food. PTC ratio considers the total amount of protein a food contains relative to its calorie content.

Given almost all foods contain a combination of macronutrients, protein, carbohydrates, and fats, which provide a different number of calories per gram (protein and carbohydrates = 4 calories per gram, fat = 9 calories per gram), certain foods will contain more fat and carbohydrates per gram than protein, making them less “efficient” protein sources.

Foods with a higher PTC ratio provide a greater percentage of calories from protein, while foods with a lower PTC ratio provide a smaller percentage of calories from protein. Choosing protein sources, particularly plant-based protein sources, with a higher PTC ratio can increase protein intake more efficiently, particularly for individuals trying to maintain a calorie deficit.

Although high-protein nuts and high-protein seeds should most certainly be included in a healthy diet plant-based or not, and contribute to protein intake, they have a very low PTC ratio making them less efficient sources of plant-protein compared to beans and lentils and certain high-protein grains. It is for this reason that the suggested serving size and portion size for nuts and seeds are much lower than those for soy products, beans, lentils, and whole grains.

Here is a ranking of plant foods based on their percentage of calories from protein (21).

Plant FoodProtein per 100 gramsCalories per 100 grams% Calories from Protein
Seitan17.910766.9%
Extra-Firm Tofu10.08348.1%
Tempeh20.319242.3%
Edamame11.912139.3%
Soy Milk3.62837.4%
Lentils9.011631.1%
Split Peas8.311828.3%
Sprouted Grain Bread13.218828.1%
White Beans9.713928.0%
Black Beans8.913226.8%
Pinto Beans9.014325.2%
Hemp Seeds31.655322.9%
Chickpeas8.916421.6%
Farro5.512317.9%
Spelt5.512717.3%
Peanuts23.258815.8%
Quinoa4.412014.7%
Chia Seeds17.049013.9%
Pistachios20.559813.7%
Almonds21.462613.7%
Sunflower Seeds18.960912.4%

Other Sources of Plant-Based Protein

While have a lower protein-to-calorie ratio than other plant-based protein sources, certain whole grains, nuts, seeds, and non-dairy milks contain decent levels of plant protein and can be helpful contributors to overall protein intake. Here is a list of additional plant-based protein sources ranked by recommended serving size:

Whole Grains:

  • 1 cup cooked spelt = 10.7 grams of protein
  • 1 cup cooked quinoa = 8.14 grams of protein
  • 1 cup cooked farro = 8.0 grams of protein

Legumes:

  • 1 cup of soy milk = 8.66 grams of protein
  • 1 cup cooked split peas = 8.34 grams of protein
  • 1 cup cooked kidney beans = 15.3 grams of protein

Nuts and Seeds:

  • 1 ounce hemp seeds = 8.96 grams of protein
  • 1 ounce sunflower seeds = 8.56 grams of protein
  • 1 ounce peanuts = 6.58 grams of protein
  • 1 ounce almonds = 6.07 grams of protein
  • 1 ounce pistachios = 5.81 grams of protein
  • 1 ounce chia seeds = 4.68 grams of protein
  • 2 tablespoons of almond butter = 6.65 grams

Plant-Based Protein FAQs

Which plant foods are high in protein?

Seitan, tofu, and sprouted grain bread are the top 3 plant-based protein sources per 100-gram serving.

How to get 40 grams of protein without meat?

You can create a balanced meal with 40 grams of plant-based protein by pairing a variety of plant-protein sources together. For example, you can make a vegetarian curry with 3 ounces of extra-firm tofu, 1 cup of cooked lentils, 1/4 cup of coconut milk, 2 cups of broccoli, 1/4 cup of greens peas, and 1 cup of cooked brown rice to create a meatless meal with 40 grams of plant-based protein.

How to get 100g of protein without meat?

Here is a sample meal plan with 100 grams of plant-based protein:
Breakfast:
1/2 cup rolled oats
1 cup soy milk
1 banana
1/2 cup blackberries
2 tablespoons peanut butter
Lunch:
2 cups lettuce
1 cup cooked quinoa
1 cup prepared edamame
1/2 cup cherry tomatoes
1/4 cup bell pepper
1/4 avocado
Dinner:
4 ounces extra-firm tofu
1 cup brown rice cooked
2 cups broccoli
1/2 cup carrots
1 cup kale
1 tablespoon hemp seeds
Snacks:
2 slices sprouted bread
1/4 cup hummus
1 scoop plant-based protein powder

What plant-based proteins contain all essential amino acids?

Soybeans and soy products (tempeh, tofu, edamame, soy milk), quinoa, buckwheat, hemp seeds, spirulina, and nutritional yeast are plant proteins that contain all essential amino acids. However, it’s important to note that these plant-based foods do not contain all essential amino acids in the optimal ratios, therefore, consuming a wide variety is important.

The Bottom Line

The best plant-based protein sources are tempeh, seitan, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, chickpeas, and plant beans. Most plant-based proteins are incomplete proteins and, therefore, should be paired with other plant foods or consumed in a wide variety to create complete protein sources.

Mediterranean Meal Prep Bowls

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These Mediterranean meal prep bowls are perfect for quick, easy, and healthy lunches or dinners. The combination of grilled chicken, fresh veggies, hummus, and feta cheese ensures the bowls are a well-balanced meal with 38 grams of protein.

Mediterranean meal prep bowls with hummus and parsley on the side with a fork and a tea towel.

I don’t know about you, but office lunches always used to stump me. Whether I was out of leftovers or just couldn’t think of something tasty and easy to make, packing lunches was always the last thing on my to-do list and something I could just never get ahead of.

Fortunately, these Mediterranean bowls are a great solution to all of your meal prep problems. Not only do these bowls come together in a matter of minutes – yes, minutes – but they keep well in the fridge for days to come, which makes them perfect for healthy meal prep.

Four Mediterranean meal prep bowls in glass containers.

Why You’ll Love Them

  • Quick and Easy – Ready in 30 minutes, these bowls are great for meal prep.
  • High in Protein – The combination of chicken, hummus, and feta cheese ensures that these Mediterranean bowls contain almost 40 grams of protein per serving.
  • Full of Flavor – The mixture of colors and textures allows you to eat with your eyes and your tastebuds.
Ingredients for Mediterranean bowls for meal prep: chicken breasts, coucous, hummus, arugula, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, chicken broth, parsley, olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper.

Ingredients + Substitutions

  • Chicken – To add some protein. I used chicken breasts but chicken thighs would also work.
  • Couscous – To add some complex carbohydrates. If you’re not a fan of couscous, cooked quinoa, white rice, or brown rice would also work well.
  • Hummus – To add some more protein and healthy fats. You can use plain or flavored hummus.
  • Veggies – A combination of tomatoes, cucumber, and red onion to add some micronutrients. I used cherry tomatoes but grape tomatoes. Roasted red peppers or bell peppers would also work well.
  • Arugula – To add some leafy greens and fiber. Spinach, spring mix, or mixed greens would also work well.
  • Feta Cheese – To add some more protein, as it’s one of the highest protein cheeses, and healthy fats.
  • Herbs and Spices – A combination of garlic powder and dried oregano to season the chicken breasts, and fresh parsley to add some freshness to the bowls.
  • Broth – To cook and flavor the couscous.
  • Olive Oil – To cook the chicken and dress the veggies.
  • Lemon Juice – To balance the dressing. I used fresh lemon juice but concentrate will also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for quinoa and use certified gluten-free broth or water.

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

Meal prep layout for Mediterranean bowls with cooked couscous, fresh vegetables, feta cheese, kalamata olives, arugula, and lemon wedges.

Red’s Nutrition Tip

While many people think couscous is a grain or seed, it is actually a form of wheat-based pasta made from semolina flour. There are many different types of couscous, including Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous, all of which would work well in this recipe and add a boost of protien to the recipe since wheat is one of the highest protein grains.

Serving Suggestions

The combination of grilled chicken, couscous, fresh vegetables, and hummus ensures that these bowls create a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, you can adapt the bowls to suit your personal dietary needs, for example:

  • To make them higher in protein, cook an additional 1/2 pound of chicken breasts and add them to the bowls.
  • To make them lower in carbohydrates, swap the couscous for cauliflower rice.
  • To add more healthy fats, top the bowls with some tahini dressing and/or avocado.
  • To add more fiber, swap the couscous for chickpeas, lentils, or roasted sweet potatoes, and/or add broccoli or carrots.
Close up of a meal prep Mediterranean bowl with a fork.

Storage

Once prepped, the Mediterranean meal prep bowls can be stored in airtight containers in the fridge for up to 4 days. The bowls cannot be frozen.

More Mediterranean Bowls and Couscous Recipes:

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Mediterranean meal prep bowls with hummus and parsley on the side with a fork and a tea towel.

Mediterranean Meal Prep Bowls

Author: Stephanie Kay

Ready in 30 minutes with 38 grams of protein and 6 grams of fiber, these Mediterranean meal prep bowls are perfect for healthy lunches or dinners.

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

Ingredients

Chicken:

  • 1 pound chicken breasts
  • 2 tablespoons olive oil, plus more for cooking
  • 1 tablespoon lemon juice
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt

Couscous:

  • 3 cups chicken broth, vegetable broth, or water
  • 1 1/2 cups couscous
  • 1 teaspoon olive oil
  • 1/2 teaspoon salt

Bowls:

  • 1/2 cup hummus
  • 4 cups arugula
  • 1 cup cherry tomatoes, halved
  • 1 cup diced cucumber
  • 1/4 cup kalamata olives, pitted and halved
  • 1/4 red onion, diced
  • 1/4 cup feta cheese
  • 1/4 cup fresh parsley, minced

Instructions

  1. In a medium bowl, prepare the chicken marinade. Add the olive oil, lemon juice, garlic powder, dried oregano, and salt, and stir to combine. Add the chicken breasts, toss to coat in the marinade, and allow to sit for 5 minutes on the counter or up to 24 hours in the fridge.
  2. In a medium saucepan, bring the chicken broth or water to a boil, then add the couscous, olive oil, and salt and stir to combine. Cover, remove from the pan from the heat, and let stand for 5 minutes, and then fluff the couscous with a fork. Set aside.
  3. Once the chicken breasts have marinated, warm an additional tablespoon of olive oil in a cast-iron skillet or pan, add the chicken breasts, and cook for 5-6 minutes per side until cooked through or an internal temperature of 165°F is reached. Once cooked, transfer to a cutting board to rest for at least 5 minutes, and then slice them into thin strips.
  4. Once everything is ready, assemble the bowls. Divide the couscous, arugula, tomatoes, cucumber, red onion, and kalamata olives evenly across 4 airtight containers. Then top each container with a dollop of hummus, slices of grilled chicken, crumbled feta cheese, and a sprinkle of parsley, salt, and pepper.
  5. Once prepared, the meal prep containers can be stored in the fridge for up to 4 days.

Notes

To Use Rotisserie Chicken: Swap the chicken breasts and marinade ingredients for 3 cups of shredded rotisserie chicken.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 562 calories
  • Sugar: 3 grams
  • Fat: 17 grams
  • Carbohydrates: 62 grams
  • Fiber: 6 grams
  • Protein: 38 grams

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Slow Cooker Beef and Barley Soup

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Loaded with veggies, whole grains, and tender beef, this slow cooker beef and barley soup is an easy crockpot recipe that is perfect for cold weather. Serve it with crusty bread for a healthy and hearty-warming feast.

Bowl of slow-cooker beef and barley soup on a wooden cutting board with fresh parsley on top, crusty bread on the side, and a spoon and tea towel.

When the weather cools down, there is nothing like a good slow cooker recipe. Not only can you get everything ready in the morning and come home to a delicious meal, but the low and slow cooking method helps to add a depth of flavor that is hard to get with quick meals, and this hearty soup recipe does exactly that.

While it is technically a soup, this crockpot beef barley soup has a thick and rich stew-like, stick-to-your-rib texture that is absolutely delicious. Whether you’re enjoying it as a weeknight meal, a weekend lunch, or a high-protein meal prep idea, I am confident you’re going to love this recipe.

Slow cooker beef barley soup in a crockpot with a serving spoon and parsley on top.

Why You’ll Love It

  • Easy to Make – Made it a crockpot with minimal prep time, this is a simple recipe you can set and forget.
  • High in Protein – With 40 grams of protein per serving, this slow-cooker beef and barley soup is packed full of protein.
  • High in Fiber – The combination of barley and veggies ensures that this recipe has 7 grams of fiber per serving.
Ingredients for crockpot beef barley soup: beef stew meat, pearl barley, onion, carrots, celery, garlic, beef broth, Worcestershire sauce, tomato paste, olive oil, thyme, bay leaf, salt, and pepper.

Ingredients + Substitutions

  • Beef – To ensure the soup is protein-packed. The recipe calls for chuck roast, as I think it provides the best flavor and texture, but you can use any cubed beef stew meat you enjoy or have on hand. You can also use ground beef if preferred, see the notes section of the recipe card for details.
  • Pearl Barley – To add some carbohydrates and fiber. If you can’t find barley you can use brown rice instead.
  • Onion and Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
  • Carrots and Celery – To add some veggies and flavor the beef and barley soup.
  • Worcestershire Sauce – To flavor the broth, although optional.
  • Tomato Paste – To ensure the broth is rich and thick. Tomato sauce will also work, see the notes section of the recipe card for details.
  • Herbs – A combination of thyme and bay leaf to flavor the soup. The recipe calls for fresh thyme, but you can use dried thyme if needed, see the notes section of the recipe card for details.
  • Beef Broth – To add some more protein and further flavor the soup, however, you can use water if preferred.
  • Olive Oil – To add some healthy fats and sear the beef stew meat.
  • Salt and Pepper – To season.
Cast-iron skillet with raw beef stew meat.
Cast-iron skillet with seared beef stew meat.

Dietary Adaptions

To Make it Gluten-Free: Swap the barley for brown rice and use certified gluten-free beef broth.

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

Slow cooked with seared chuck roast stew meat.
Slow cooker with cooked stew meat, onion, carrots, celery, and garlic.

Red’s Nutrition Tip

While beef is often thought of as an “unhealthy” protein source, it’s actually one of the most nutrient-dense cuts of meat. In fact, the nutritional differences between chicken and beef are much fewer than you may think, especially when you opt for lean cuts of beef like I’ve done in this crockpot beef barley soup.

Slow cooker with stew meat, vegetables, tomato paste, Worcestershire sauce, and broth.
Slow cooker with stew meat, veggies, broth, pearl barley, thyme sprigs, and bay leaf.

Serving Suggestions

This crockpot beef barley soup is a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. It can be enjoyed on its own as a complete meal or served with sides and toppings to meet your personal calorie or macro needs, for example:

  • To increase the protein content, add a 1/2 pound of beef to the recipe and/or serve it with a dollop of Greek yogurt or skyr on top.
  • To decrease the fat content, use extra-lean beef stew meat.
  • To increase the fiber content, enjoy an additional 2 cups of vegetables to the recipe, such as carrots or broccoli, and/or serve the beef barley soup with a side of crusty bread.
Cooked beef and barley soup in a crockpot with fresh parsley on top.

Storage + Reheating

To Refrigerate: Allow the beef and barley soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 3-4 days.

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

To Reheat: Reheat the slow-cooker beef barley soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

Close up of a white bowl of slow-cooker beef barley soup with parsley on top and a side of crusty bread.

More Slow-Cooker Recipes:

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Bowl of slow-cooker beef and barley soup on a wooden cutting board with fresh parsley on top, crusty bread on the side, and a spoon and tea towel.

Slow Cooker Beef and Barley Soup

Author: Stephanie Kay

With 40 grams of protein and 7 grams of fiber per serving, this slow-cooker beef barley soup is an easy and healthy recipe the whole family can enjoy.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 15 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 2–pound chuck roast, fat trimmed and cut into 1-inch pieces
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 2 stalks celery, diced
  • 4 cloves garlic, minced
  • 6 cups beef broth, and/or water
  • 1 tablespoon Worcestershire sauce
  • 2 tablespoons tomato paste
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 1 cup pearl barley, rinsed
  • 1 teaspoon salt, plus more for seasoning
  • 1/4 cup parsley, minced

Instructions

  1. Place the cubed beef on a cutting board and season it generously with salt and pepper.
  2. In a large pan or cast-iron skillet on medium-high heat, warm the olive oil, add the seasoned beef, working in batches not to overcrowd the pan, and cook for 1-2 minutes per side until browned. You don’t need to cook the beef all the way through, simply sear it in the juices before adding it to the slow cooker. Note: If the slow cooker has a removable stovetop-safe pot, you can place it directly on the stovetop top, cook the beef directly in the removable pot, and then return it to the slow cooker base.
  3. Once the beef is seared, place it in the slow cooker, add the onion, carrots, celery, and garlic, and stir to combine.
  4. Pour in the beef broth, Worcestershire sauce, and tomato paste, and stir again until well combined. Then add barley, thyme, bay leaf, and salt, and give it a final stir until well incorporated.
  5. Cover the slow cooker with a lid and cook on high for 3 1/2 to 4 hours or on low for 7 1/2 to 8 hours until the beef and barley are tender.
  6. Once cooked, add the minced parsley, give everything a good stir, then taste the soup and adjust the seasoning with salt and pepper as needed.
  7. The beef and barley soup can be served immediately and any leftovers can be stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Notes

To Use Ground Beef: Swap the chuck roast stew meat for 2 pounds of ground beef.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder.

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

To Use Dried Thyme: Swap the thyme sprigs for 1 teaspoon of dried thyme.

To Use Tomato Sauce: Swap the tomato paste for 1/4 cup of tomato sauce and reduce the beef broth by 1/4 cup.

Nutrition

  • Serving Size: 1 serving
  • Calories: 392 calories
  • Sugar: 4 grams
  • Fat: 11 grams
  • Carbohydrates: 35 grams
  • Fiber: 7 grams
  • Protein: 40 grams

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Metabolism 101: How Do You Burn Calories?

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From fast metabolism to slow metabolism, there are a lot of buzzwords in the fitness and nutrition industry when it comes to metabolism but what exactly do they mean, if anything at all? Here is everything that you need to know about your metabolism and how it works.

Pile of healthy foods on dark background including bread, fruit, vegetables, whole grains, cheese, meat, fish, lentils, nuts, and seeds.

Table of contents

What is metabolism?

Metabolism is the sum of all reactions that occur throughout the body within each cell that provide the body with energy (1). The energy we consume from food and beverages is converted into energy that fuels all of the vital processes that are continuously occurring inside the body that allow for life and normal functioning. The body’s rate of energy production, measured in calories, is affected by factors such as sex, height, age, exercise, diet, hormone health, and disease.

How does metabolism work?

There are two primary chemical reactions involved in metabolism: catabolism and anabolism. Catabolic reactions govern the breakdown of food to obtain energy, while anabolic reactions use the energy produced by catabolic reactions to synthesize larger molecules (2). Both catabolic and anabolic reactions are critical to maintaining life.

  • Catabolism: The breakdown of molecules to obtain energy. This includes the breakdown of macronutrients (proteins, carbohydrates, and fats) into their simpler forms to provide the body with energy and the basic building blocks required for growth.
  • Anabolism: The synthesis of all compounds required by the cells. This includes growth and repair, which utilize energy that comes from our food.

The majority of the energy (calories) we consume daily is used to keep catabolic and anabolic reactions operating in the body, while a smaller portion of the energy (calories) we consume is utilized to fuel activity.

Infographic of the components of metabolism; Total Daily Energy Expenditure (TDEE ) = Basal Metabolic Rate (BMR) + Thermic Effect of Food (TEF) + Exercise Activity Thermogenesis (EAT) + Non-Exercise Activity Thermogenesis (NEAT).

Components of Metabolism

There are four main components of metabolism (3, 4):

  1. Basal Metabolic Rate (BMR)
  2. Thermic Effect of Food (TEF)
  3. Exercise Activity Thermogenesis (EAT)
  4. Non-Exercise Activity Thermogenesis (NEAT)

TDEE = BMR + TEF + EAT + NEAT

Each component of metabolism utilizes energy and makes up our total daily energy expenditure (TDEE).

What is Basal Metabolic Rate (BMR)?

Your basal metabolic rate (BMR) is the amount of energy used by the body at rest or for your most basic life-sustaining functions. Even when you’re resting, your body requires energy for breathing, circulation, nutrient processing, adjusting hormone levels, and cell production. The body’s BMR accounts for the largest amount of energy expended daily, approximately 70% of total daily energy expenditure (3, 5). BMR is influenced by various factors including sex, age, height, fat mass, fat-free mass, and hormones (6, 7, 8).

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR), however, there is a small difference between the two. BMR and RMR both measure the amount of energy – in calories – the body needs to stay alive and function properly, however, RMR accounts for additional low-effort daily activities on top of basic body functions. These low-effort activities include things such as eating or using the bathroom (9). For this reason, there is roughly a 10% difference between your BMR and your RMR, since RMR accounts for slightly more energy expended each day (10).

What is the Thermic Effect of Food (TEF)?

The thermic effect of food (TEF), also known as diet-induced thermogenesis, is the energy expended to digest, metabolize, absorb, and store the food that you eat (11). TEF represents approximately 10% of the energy you expend each day, however, it is influenced by age, meal timing, and the macronutrient composition of your meal (3).

Each macronutrient – protein, carbohydrate, and fat – requires a certain amount of energy to be digested by the body, which can be expressed as a percentage of the energy that they contain (12):

  • Thermic Effect of Fats = 0-3%
  • Thermic Effect of Carbohydrates = 5-10%
  • Thermic Effect of Protein = 20-30%

Of all three macronutrients, protein has the highest thermic effect of food, meaning that the body requires more energy to break down 1 gram of protein compared to 1 gram of carbohydrate or fat.

What is Exercise Activity Thermogenesis (EAT)?

Exercise activity thermogenesis (EAT) is the energy expended by the body for physical movement. EAT accounts for periods of intentional exercise, such as going for a run, lifting weights, going for a swim, or doing a workout. Of all components of metabolism, EAT varies the most as it is dependent upon how active you are each day and can account for anywhere from 5% to 30% of your total daily expenditure depending on the individual (3, 13).

What is Non-Exercise Activity Thermogenesis (NEAT)?

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise (14). This ranges from the energy expended walking to the bathroom, standing, cooking, cleaning, and fidgeting. Your NEAT accounts for approximately 15% of your total daily energy expenditure (3).

What is a “slow” metabolism or “fast” metabolism?

Since metabolism is the sum of all the energy your body expends throughout the day, the terms “slow metabolism” and “fast metabolism” generally refer to how little or how much energy your body expends per day. Given certain components of metabolism, namely basal metabolic rate (BMR), are influenced by factors outside of our control, including age, sex, height, and genetics, metabolism is sometimes classified as “slow” or “fast” based on these factors.

Generally speaking, men tend to have a higher BMR than women; larger individuals tend to have a higher BMR than smaller individuals, and BMR increases rapidly before the age of one and gradually decreases after the age of 60 (15, 16).

While fast or slow metabolism are not technical terms, put simply, the more calories your body naturally burns at rest the faster your metabolism, and the fewer calories your body burns at rest the slower your metabolism.

Although less common, some individuals may suffer from a metabolic disorder which occurs when abnormal chemical reactions disrupt normal metabolic processes in the body. Examples of metabolic disorders include diabetes, Gaucher’s disease, and hemochromatosis (17).

How does metabolism impact weight?

Metabolism has a direct impact on weight loss and weight gain. Weight is fundamentally driven by energy balance; the relationship between “energy in” vs. “energy out”, which is defined by the laws of thermodynamics, and dictates whether weight is lost, gained, or remains the same. Put simply:

  • To maintain weight, energy intake (calories consumed) must equal energy expenditure (calories burned).
  • To lose weight, energy expenditure (calories burned) must exceed energy intake (calories consumed) to create a calorie deficit.
  • To gain weight, energy intake (calories consumed) is greater than energy expenditure calories burned to create a calorie surplus.

When more calories are consumed than required for total daily energy expenditure (TDEE), the excess is stored primarily as adipose tissue, also known as body fat, as a form of stored energy (18). Conversely, when fewer calories are consumed than required for TDEE, the body will utilize the energy it has previously stored by burning body fat.

Does diet impact metabolism?

Yes, the amount and type of food you eat have a direct impact on your metabolism.

Given that the thermic effect of food (TEF) is a component of your total daily energy expenditure (TDEE), the macronutrient composition of your meal has a direct effect on how much energy your body expends to digest it. Since protein has the highest TEF, 10% to 30% higher than carbohydrates or fat, a protein-rich diet can help to increase your metabolism, as well as support the development and maintenance of lean muscle mass, which has a direct impact on BMR. Although there is limited evidence, some research suggests that high-carb meals produce a greater thermic effect when compared with high-fat meals (11).

Moreover, how many calories you choose to eat and for how long also has a direct impact on metabolism. Extended periods of undereating in a calorie deficit, extreme or not, can cause BMR to slow due to a phenomenon known as metabolic adaption. Also known as adaptive thermogenesis, metabolic adaption is a natural built-in protection mechanism the body uses to maintain homeostasis by causing the body to become more efficient at using energy and burn fewer calories in the process, a common cause of weight loss plateaus.

Does muscle increase metabolism?

Since basal metabolic rate (BMR) is influenced by body composition or an individual’s muscle-to-fat ratio, when you increase muscle mass you increase your metabolism. Total lean mass, or the total weight of your body minus the weight from fat mass, takes a lot of energy to maintain. Individuals with a higher degree of lean muscle will generally have a higher metabolic rate than individuals with lower levels of lean muscle mass (19, 20).

Generally speaking, less body fat and more muscle will result in a higher basal metabolic rate, while more body fat and less muscle will result in a slower higher basal metabolic rate. Therefore, if you build muscle, you will increase your BMR, however, if you lose muscle, you will decrease your BMR.

Does exercise increase metabolism?

Exercise has a direct impact on metabolism since exercise activity thermogenesis (EAT) influences the total daily energy expenditure (TDEE) or the total amount of calories expended per day. While basal metabolic rate (BMR) accounts for the majority of the energy expended by the body, exercise still plays a very important role in metabolism and overall health.

Not only does exercise directly increase energy expenditure during the activity itself but the increase in metabolic activity from exercise can outlast your workout. Depending on the duration and intensity of your physical activity, your metabolism can continue to burn calories at complete rest due to the result of rising oxygen consumption after workouts known as excess post-exercise oxygen consumption or EPOC (21).

Interestingly, while aerobic activities such as running, cycling, or swimming burn more calories during exercise, anaerobic activities such as weightlifting or interval training can help you expend more energy after exercising as they have a higher EPOC (22). After a resistance training workout, your body continues to burn calories as your muscles recover throughout the day.

Moreover, not only do anaerobic exercises that build muscle, such as resistance training, increase metabolism through increased EPOC but the maintenance of lean muscle mass itself increases total daily energy expenditure by increasing BMR and, therefore, overall metabolism.

Does metabolism slow with age?

Contrary to popular belief, metabolism does not slow with age. In 2021, a large study – the most comprehensive on the topic to date – was released which demonstrated that until the age of 60, age has very little impact on our basal metabolic rate. Using data from nearly 6,500 people, ranging in age from 8 days to 95 years, researchers discovered that there are four distinct periods of metabolic life (23):

  • From infancy until age 1, when calorie burning is at its peak, metabolic rate surges until it is about 50% higher than the adult rate,
  • From age 1 to 20, metabolism gradually slows by about 3% a year,
  • From age 20 to 60, metabolism holds steady,
  • And from age 60 onward, metabolism declines by about 0.7% a year.

Although people gain a pound and a half per year during adulthood, on average, this weight change cannot be attributed to a slowing metabolism. While metabolic rate does very gradually decline over the age of 60, before this point, it is primarily dietary and lifestyle factors that are the largest contributing factors to changes in weight.

What causes slow metabolism?

Looking back at the components that influence metabolism (BMR, TEF, EAT, and NEAT), several aspects can contribute to slow metabolism, some controllable and some not.

  • Height: Quite simply, the smaller you are the less energy you need so the slower your BMR will be.
  • Sex: Generally speaking, women have a slightly lower BMR than men.
  • Underrating Protein: Protein has the highest thermic effect of food (TEF); therefore, underrating protein will result in a slower metabolism.
  • Skipping Resistance Training: More muscle mass = faster metabolic rate. While all forms of activity support overall health, resistance training has a direct impact on metabolism as it supports the development and maintenance of muscle mass.
  • Not Engaging in Intentional Exercise: If you move your body but you’re not engaging in intentional exercise (run, workout, class, etc..) you’re leaving unexpended calories on the table.
  • Limited Daily Movement: If you’re engaging in intentional exercise but don’t move your body regularly outside of the gym/run/class, you’re once again leaving unexpended calories on the table.
  • Chronic Dieting/Undereating Calories: Chronic dieting and undereating can cause metabolic adaptation and BMR to decrease to ensure you burn fewer calories at rest to compensate for the lack of calories. Long-term consumption of fewer than 1,000 calories per day can have a significant impact on basal metabolic rate (24, 25, 26).

Fortunately, while some of the factors are outside of your control, several factors are within your control and there are plenty of ways to increase slow metabolism.

Infographic on ways to speed up your metabolism.

How to Speed Up Your Metabolism

While many of the factors that influence metabolism are outside of our control, such as age, height, and genetics, many factors within our control can help to increase metabolic rate. Although you most certainly can’t “boost” your metabolism, focusing on the factors within your control can help to increase your metabolic rate and total daily energy expenditure.

1. Eat more protein.

Due to the high thermic effect and other factors, a high protein intake tends to increase metabolism, while it also supports the development and maintenance of lean muscle, which helps keep BMR strong. While exactly how much protein you need to support your goals will vary from one individual to the next, as the recommended protein intake for weight loss and maximizing muscle growth can be as high as 0.7 to 1.0 grams per pound of body weight per day, aim to consume, at least, one palm-sized portion of protein at every meal.

Moreover, research has consistently shown that weight loss programs based on physical activity alone are less effective than programs that combine diet and exercise in both the short and long-term.

2. Resistance train to build muscle.

Prioritizing resistance and strength training will help you build and maintain lean muscle mass, which directly increases your basal metabolic rate (BMR), exercise activity thermogenesis, and overall metabolism. Our resting energy expenditure is largely dependent on our fat-free mass, therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (27).

3. Exercise regularly. 

Be it walking, cycling, dancing, skiing, or swimming, engaging in intentional exercise regularly will help to increase your exercise activity thermogenesis (EAT), which is a factor in metabolism. Governing health bodies generally recommend a minimum of 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity physical activity per week (28).

4. Increase your NEAT.

Think of ways, outside of the gym and intentional exercise, to move your body more regularly. This will help to increase your non-exercise activity thermogenesis (NEAT), which is arguably the most underrated component of metabolism. Everything from playing with your kids to pacing while talking on the phone to picking up a basket instead of using a shopping cart can help to increase your NEAT.

5. Get good sleep.

Rest has a direct impact on your energy levels, hormone balance, and hunger cues. Go to bed at a decent hour and aim for 7-9 hours of uninterrupted high-quality sleep (29). Managing stress and prioritizing quality sleep is a secret weight-loss tool as it can help to keep your hormones, energy levels, and metabolism strong.

The Bottom Line

Metabolism is the sum of all processes that occur in the body and that provide the body with energy. Your metabolism, or total daily energy expenditure, is made up of your basal metabolic rate, thermic effect of food, exercise, and non-exercise activity, and is impacted by age, sex, height, muscle mass, hormones, and genetics. Your metabolism can be supported by various diet and lifestyle factors including consuming adequate protein, participating in regular exercise, prioritizing resistance training, and getting adequate high-quality sleep.

Greek Turkey Meatballs with Orzo and Tzatziki Sauce

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Turn dinner into a Mediterranean feast with these healthy Greek turkey meatballs with orzo and tzatziki! Filled with garlic and herbs, these meatballs are packed full of flavor, high in protein, and perfect for a weeknight dinner.

While bowl with Greek turkey meatballs with orzo with tomatoes, cucumbers, red onions, and feta cheese with tzatziki sauce drizzled on top.

There is nothing I love more than a good bowl dinner; add some protien, carbs, veggies, and a good sauce, and you’ve got yourself a delicious and balanced meal. I’ve shared many loaded bowl-style dinners before, like my sheet pan halloumi bowls and my Mediterranean steak bowls, so these baked Greek turkey meatballs with orzo and tzatziki are just another delicious (and easy) recipe you can add to your repertoire.

These Greek turkey meatballs are inspired by a traditional Greek meatball recipe, also known as keftedes. While typically made with beef and pork, I opted to make them with ground turkey to make the meatballs leaner and the overall dish higher in protein.

To ensure these bowls are full of flavor, I also added a homemade tzatziki sauce. While it is very easy to make, if you want to cut down on prep time, simply buy a store-bought tzatziki sauce instead.

Two bowls with Greek turkey meatballs with orzo and tzatziki sauce with pita bread, mint, forks, and a tea towel.

Why You’ll Love Them

  • High in Protein – With over 40 grams of protein per serving, these Greek turkey meatball bowls are healthy and protein-packed meals.
  • Full of Flavor – The combination of fresh herbs and tzatziki sauce ensures that each bite is full of Greek flavors.
  • Great for Meal Prep – The Greek turkey meatballs keep well in the fridge and freezer making them a great make-ahead meal.
Ingredients for Greek turkey meatball bowls: ground turkey, breadcrumbs, egg, red onion, garlic, tomatoes, cucumber, tzatziki sauce, orzo, kalamata olives, feta cheese, dried oregano, mint, dill, parsley, salt, and pepper.

Ingredients + Substitutions

  • Ground Turkey – To ensure the bowls are packed full of lean protein. I used lean ground turkey, however, you can use ground beef or chicken if preferred.
  • Egg – To bind the meatballs and add some more protein.
  • Breadcrumbs – To ensure the meatballs are moist and tender. You can use regular or panko breadcrumbs, or gluten-free breadcrumbs if needed.
  • Onion and Garlic – To flavor the turkey meatballs. The recipe calls for red onion and garlic cloves, but you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
  • Herbs – A combination of oregano, mint, dill, and parsley to flavor the meatballs and tzatziki.
  • Orzo – To add some complex carbohydrates. You can use regular or whole wheat pasta or use couscous or quinoa instead.
  • Veggies – A combination of red onion, cucumber, and tomatoes to add some Greek-style veggies.
  • Kalamata Olives – While optional, they add some more Greek flavors.
  • Feta – To add some more protein and some salty flavor.
  • Greek Yogurt – To make the homemade tzatziki sauce. You can use whole milk, 0% Greek yogurt, or regular yogurt instead. If you’re looking to save time, you can use store-bought tzatziki sauce.
  • Olive Oil – To dress the orzo.
  • Lemon Juice – To balance the flavors of the tzatziki sauce, you can also add some lemon zest if desired.
  • Salt and Pepper – To season.
Bowl with ground turkey, breadcrumbs, herbs, garlic, mint, oregano, salt and pepper.
Bowl with ground turkey mixture for meatballs.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free breadcrumbs and swap the orzo for quinoa.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt and use dairy-free feta cheese.

Baking sheet with rolled raw Greek turkey meatballs.
Baking sheet with baked Greek turkey meatballs.

Red’s Nutrition Tip

Pairing these Greek turkey meatballs with orzo, one of the highest protien grains, feta cheese, one of the best high protein cheeses, and tzatziki, made from Greek yogurt which is one of the best high-protein, low-calorie foods, helps to increase the overall protein content of the dish by over 15 grams per serving.

Serving Suggestions

These Greek turkey meatball bowls are a balanced meal idea with protein, complex carbohydrates, fiber, and healthy fats. They can also easily be customized to meet your personal dietary needs, for example:

  • To make them higher in protein, double the meatball recipe to add more turkey meatballs to every bowl.
  • To make them lower in fat, use 0% Greek yogurt and low-fat feta cheese and omit the olives.
  • To make them low-carb, swap the orzo for cauliflower rice.
  • To make them higher in fiber, add some leafy greens.
Bowl filled with salad, veggies, Greek turkey meatballs, and tzatziki with tea towel and a side of orzo salad, homemade tzatziki sauce, feta cheese, and fresh herbs.

Storage + Reheating

To Refrigerate: Allow the Greek turkey meatballs to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. The orzo, veggies, and tzatziki sauce can be stored in separate airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, you can freeze cooked meatballs by adding them to an airtight container and storing them in the freezer for up to 3 months. Freezing the orzo, veggies, and tzatziki sauce is not recommended.

To Reheat: Once thawed, the turkey meatballs can be reheated in the oven in a baking dish at 300°F for 10-15 minutes, or reheated in a pan on medium heat for 2-5 minutes or until warmed through. The meatballs can also be reheated in the microwave for 1-2 minutes or until warm.

Close up of a bowl with orzo salad, Greek yogurt meatballs, with tzatziki sauce, feta cheese, and fresh mint on top.

More Ground Turkey Recipes:

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While bowl with Greek turkey meatballs with orzo with tomatoes, cucumbers, red onions, and feta cheese with tzatziki sauce drizzled on top.

Greek Turkey Meatballs with Orzo and Tzatziki Sauce

Author: Stephanie Kay

Ready in 30 minutes, these Greek turkey meatballs with orzo, tzatziki sauce, and feta are a healthy, protein-packed meal that is full of flavor.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Baked
  • Cuisine: Greek
Print Recipe

Ingredients

Greek Turkey Meatballs:

  • 1 pound ground turkey
  • 1 egg
  • 1/2 cup bread crumbs
  • 1/4 red onion, minced
  • 2 cloves garlic, minced
  • 2 tablespoons fresh mint, finely chopped
  • 1/2 teaspoon dried oregano
  • 1 teaspoon salt
  • 1 pinch black pepper

Tzatziki Sauce:

  • 1 cup plain Greek yogurt
  • 3/4 cucumber
  • 2 cloves garlic, finely minced or grated
  • 1 tablespoon lemon juice (about 1/2 lemon)
  • 1 teaspoon dried dill
  • 1 teaspoon dried parsley
  • 1/2 teaspoon salt

Bowls:

  • 1 1/2 cups orzo, dry
  • 2 tablespoons olive oil
  • 1 cup cherry tomatoes, halved
  • 1/4 cucumber, diced
  • 1/4 red onion, sliced
  • 1/4 cup kalamata olives, pitted and halved (optional)
  • 1/4 cup feta cheese, crumbled, plus more for serving
  • Salt and pepper
  • Fresh mint, to serve

Instructions

  1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  2. In a large bowl, add the ground turkey, egg, bread crumbs, red onion, garlic, mint, oregano, salt, and black pepper. Using your hands or a fork, gently mix until everything is well incorporated.
  3. Roll the meatball mixture into 2-tablespoon balls, placing them onto the baking sheet once formed, until all the turkey is used, and you have about 16 mini meatballs.
  4. Transfer the baking sheet to the oven to bake for 14-16 minutes until the turkey meatballs are cooked through to an internal temperature of 165°F when tested with a meat thermometer.
  5. While the turkey meatballs are cooking, cook the orzo. Bring a medium pot of well-salted water to a boil, add the orzo, and cook as per the package directions until tender, and then drain. Return to the pot, drizzle with 2 tablespoons of olive oil, and toss until well coated.
  6. (Note: Skip this step if you are using store-bought tzatziki.) While the orzo is cooking, make the tzatziki sauce. Cut 3/4 of the cucumber lengthwise, use a small spoon to remove the seeds, then use a box grater to shred the cucumber into fine pieces. Place the shredded cucumber into a paper towel and, using your hands while holding it over the sink, squeeze the paper towel to remove as much excess water from the cucumber as possible. Then transfer the cucumber to a small bowl with the Greek yogurt, minced garlic, lemon juice, dried dill, dried parsley, and salt, and stir to combine. Taste and adjust seasoning with salt and pepper as needed, then set aside.
  7. In a medium bowl, add the halved cherry tomatoes, remaining 1/4 diced cucumber, diced red onion, kalamata olives, and feta cheese, season with salt and pepper, and toss until well combined.
  8. Once the turkey meatballs are cooked, prepare the bowls. Layer each bowl with orzo and veggies, top with cooked meatballs, a dollop of tzatziki sauce, a sprinkle of feta cheese, and fresh mint leaves.
  9. Any leftover turkey meatballs can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months. Leftover orzo, veggies, and tzatziki sauce can be stored in separate airtight containers in the fridge for up to 5 days.

Notes

To Use Garlic Powder: Swap every 2 garlic cloves for 1 teaspoon of garlic powder.

To Use Garlic Powder: Swap the red onion in the turkey meatballs for 1/4 teaspoon of onion powder.

To Use Fresh Parsley: Swap the dried parsley for 2 tablespoons of minced fresh parsley.

To Use Fresh Dill: Swap the dried dill for 2 tablespoons of minced fresh dill.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 583 calories
  • Sugar: 8 grams
  • Fat: 17 grams
  • Carbohydrates: 66 grams
  • Fiber: 4 grams
  • Protein: 41 grams

Did you make this recipe?

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How To Practice Mindful Eating

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Whether you want to lose weight, gain weight, or simply improve your eating habits, mindful eating is a tool that can help you foster a better relationship with food and yourself. Here are some tips on how to practice mindful eating.

Woman cutting a tomato on a wood cutting board with a kale and salad on the side.

Table of contents

What is Mindful Eating?

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and eating experience (1). Mindful eating stems from the from the border Buddhist practice of mindfulness; a technique that involves being aware of the present moment without judgment.

Unlike dieting, mindful eating has little to do with weight loss, nutrition, calories, carbohydrates, protein, or fat. The purpose of mindful eating is to foster a healthy relationship with food by encouraging individuals to be fully present in their eating experience and savor their food.

Infographic on what is mindful eating and a comparison of mindful eating vs. mindless eating.

Mindful Eating vs. Mindless Eating

While it might seem obvious, mindful eating is the difference between mindless eating and conscious eating. Mindless eating often occurs when we are distracted, multitasking, or eating too quickly.

When we eat mindlessly, we ignore the who, what, where, when, why, and how of our eating experience (2). This often leads us to eat with little regard for our hunger cues, eat alone or in random places, eat to soothe our emotions, and eat while we are busy doing other tasks. Research has shown that mindless eating is associated with associated with anxiety, overeating, and weight gain (3).

Similar to intuitive eating, the practice of mindful eating helps to make eating an intentional act instead of an automatic one. While the terms intuitive eating and mindful eating are often used interchangeably, they are slightly different frameworks. Although they both help to foster a healthy relationship with food, mindful eating focuses on bringing awareness to our eating experience, while intuitive eating focuses on eating based on internal cues, satisfaction, and the health of the mind and body beyond mealtime. Mindful eating practices can help to promote and support more intuitive eating.

The 3 Principles of Mindful Eating

The fundamental principles of mindless eating are (2):

1. Be aware.

Eating mindfully involves bringing full awareness to every bite of food. This requires you to pay attention to your experiences, behaviors, and emotions while you are eating. You can bring more awareness to your eating experience by focusing on the what, when, and why. This involves being aware of the nurturing nature of food, your sensory experience, and your physical hunger and satiety cues to guide decisions on when to start and stop eating.

2. Be present.

As you eat, work to be in the present moment by paying attention to the where, who, and how of your eating experiences. To be fully present while eating it’s important to plate your food, sit down at a table, eat and chew slowly, and remove all digital distractions, such as phones, TVs, or computers. You can also be more present by focusing on engaging with the people and space around you.

3. Be non-judgmental.

One of the most important aspects of practicing mindful eating is to develop a non-judgmental mindset toward foods and eating habits. An example of this is to avoid labeling foods as “good” or “bad” and specific meals as “cheat meals”. This requires you to acknowledge your responses to food and focus on the process of eating instead of judging yourself as you eat.

Benefits of Mindful Eating

While there is still much more research to be done on mindful eating, as there is no current standard for what defines mindful eating behavior, some of the proposed benefits include (4, 5, 6, 7, 8):

  • Promotes a better relationship with food
  • Increases satisfaction with food
  • Reduces stress around food choices and dietary habits
  • Increased awareness of hunger and fullness
  • Decreases in emotional eating behaviors
  • May aid in weight loss programs
Infographic with tips on how to practice mindful eating.

How to Practice Mindful Eating

Here are some tips and ways to practice mindful eating.

1. Honor the food.

Before you start to eat, take a moment to honor the food by acknowledging where the food came from and who prepared the meal.

2. Engage all of your senses.

Notice every sensory experience you experience while eating. Consider the smells, colors, sounds, tastes, temperatures, and textures of your food and your surroundings as you eat.

3. Plate your food.

Instead of eating out of the package, bag, or takeaway container, serve your food on a plate or bowl. This can also help to bring more awareness to the serving sizes and portion sizes of food and help to practice portion control in the process.

4. Eat sitting down.

Instead of eating in the car or while walking around the kitchen, plate your food and sit down at a table to enjoy your meal or snack. While there are certainly times you may need to eat on the go, the more you can eat your meal sitting down the more you can practice mindful eating.

5. Chew and eat slowly.

Savor your food by slowing down and chewing thoroughly. Not only does chewing enhance the mechanical digestion of your food, but it increases your experience of the food and slows down the next bite. Put your fork or spoon down between bites and savor the flavors and textures before you move on to the next.

6. Eat without distractions.

Do your best to eliminate digital distractions while eating, this includes TVs, phones, computers, and any other screens. Research has shown that people are more prone to overeating in the absence of hunger while distracted in front of screens and that prolonged leisure screen time may lead to overconsumption of unhealthy foods, particularly in children and adolescents (9, 10).

7. Socialize over food.

Whenever possible, use your meals as an opportunity to share and connect with others. While food is fuel and nourishment for our bodies, it also nourishes us mentally and emotionally through culture and community.

8. Respect your hunger cues.

Before, during, and after you eat, pay attention to your body and how you feel. Is your tummy growling? Do you feel satisfied and comfortable? Or do you feel stuffed or a little too full? The hunger-fullness scale is an intuitive eating tool that can help you get more in tune with your natural cues and help to distinguish between physical and emotional hunger.

A Mindful Eating Exercise

Here is an example of questions you can ask yourself to practice mindful eating. The next time you eat a handful of almonds, ask yourself these simple questions:

  • Look at the almonds; what do they look like?
  • Roll the almonds around in your hand; how do they feel?
  • Sniff the almonds; what do they smell like?
  • Have you put the almonds in a bowl?
  • Are you sitting down?
  • How slowly can you eat the almonds?
  • Have the almonds satisfied your hunger?

The food you eat has a story and the more pieces of the story you know the more it will help you eat mindfully.

FAQs

What are the 5 S’s of mindful eating?

The 5 S’s of mindful eating are to sit, slow down, savor, simplify, and smile.

Can you lose weight with mindful eating?

While weight loss is not the objective, the principles and practices of mindful eating can help bring awareness to your eating habits, get more in touch with your hunger and fullness cues, help you make better food choices, and support weight loss in the process.

What foods are good for mindful eating?

There are no specific foods required to eat mindfully. The practice of mindful eating can be applied to all food choices, including healthy foods and processed foods.

The Bottom Line

Mindful eating is an approach to eating that focuses an individual’s attention and sensual awareness on their food and their experience of eating. The practice of mindful eating can help reduce stress around food, increase awareness of hunger and fullness, and decrease emotional eating behaviors, which can lead to a healthier relationship with food and healthier food choices. You can practice mindful eating by honoring your food, engaging your senses, plating your food, chewing and eating slowly, and eating without digital distraction.

8 Benefits of Organ Meat

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Organ meats such as liver, kidney, and heart are some of the most nutrient-dense foods on the planet. While they are not as popular as they once were, adding them to your diet can help increase your energy levels and improve your overall health. Here is a list of the health benefits of organ meat.

Bowl of chicken livers with onion, garlic, carrots, salt, and peppercorns.

Table of contents

What is organ meat?

Organ meats, also known as “offal”, are the edible internal organs and entrails of a butchered animal. The most commonly consumed organ meats are from cows, pigs, lambs, goats, chickens, and ducks.

Although organ meats are mostly overlooked in North America, as muscle meats such as chicken breasts and steak are most popular, they were once commonly consumed and remain a cherished part of non-Western cultures and cuisines.

Infographic of list of the types of organ meats.

Types of Organ Meats

Some of the most popular organ meats include:

  • Liver
  • Heart
  • Kidney
  • Tongue
  • Tripe
  • Sweetbreads (Pancreas and Thymus)
  • Intestines
  • Gizzards
  • Testicals
  • Brain
  • Lung
  • Blood, Bones, and Skin

Organ meats are also commonly used in certain food products, such as:

  • Sausages: Natural sausage casings are made from intestines.
  • Pâté: Traditional pâté and terrine are made from pork, duck, or chicken liver with various herbs and spices.
  • Bone Broth: Authentic bone broth is made by boiling beef, pork, or chicken bones.
  • Pork Rinds: Also known as pork scratchings or pork crackling, pork rinds are made from fried pork skin.
Infographic on the benefits of organ meat.

Health Benefits of Organ Meats

Here is a list of the primary organ meat health benefits:

1. Good Sources of Protein

Many organ meats are good sources of animal protein containing all essential amino acids. The liver, heart, and tongue are among the highest protein organ meats, and certain forms of bone broth contain moderate to high levels of protein. Per 100-gram serving, beef liver contains 20.4 grams of protein, beef heart contains 17.7 grams of protein, and beef tongue contains 14.9 grams of protein (1, 2, 3).

2. Full of Healthy Fats

Certain organ meats, such as liver and kidney, are good sources of healthy fats, including omega-3 fatty acids, arachidonic acid, and alpha-lipoic acid. They are also good sources of dietary cholesterol and saturated fat, which, contrary to popular belief, are an important part of a healthy diet, although they should be consumed in moderation. A 100-gram serving of beef liver contains 0.016 milligrams of omega-3 fatty acids, and a 100-gram serving of beef kidney contains 0.013 milligrams of omega-3 fatty acids (1, 4).

3. Rich in Essential Minerals

Organ meats are some of the best food sources of minerals such as iron, magnesium, zinc, selenium, and copper. These minerals play various vital roles in our overall health including red blood cell production, oxygen transport, nerve and muscle function, immune health, thyroid function, reproductive health, and bone health, among others (5, 6, 7, 8, 9). A 100-gram serving of chicken liver contains 8.9 milligrams of iron (50% DV), 54.6 milligrams of selenium (99% DV), 0.5 milligrams of copper (57% DV), and 2.7 milligrams of zinc (24% DV) (10).

4. Rich in Fat-Soluble Vitamins

Organ meats are also great sources of vitamins, including fat-soluble vitamins A, D, E, and K. Certain organ meats, such as liver, are particularly rich in B vitamins, such as vitamin B12 and folate, which are less readily available in other animal and plant foods. A 100-gram serving of raw beef liver contains 4,970 milligrams of vitamin A (552% DV), 59.3 milligrams of vitamin B12 (2471% DV), and 290 milligrams of folate (73% DV) (1).

5. Rich in Collagen

Collagen is naturally found in certain animal foods; however, Type I collagen is particularly concentrated in certain organ meats. On average, organ meats contain 1.5 to 3 times more collagen than muscle meats, and it is particularly concentrated in the skin and bones. While not considered organs, oxtails or pork tails are offal and great sources of collagen. A 1-cup serving of beef bone broth averages 5 grams of collagen, but this can vary by brand (11).

6. May Increase Energy

For some people, organ meats can help to increase energy levels. Fatigue and lack of energy are one of the main side effects of iron deficiency and organ meats, namely liver, are one of the best sources of iron (5). Moreover, micronutrients such as copper, folate, and vitamin B1, and antioxidants such as coenzyme Q10 (CoQ10), are known to aid in energy production and can, therefore, help to increase energy levels (12).

Other Benefits of Organ Meats

In addition to their health benefits, organ meats are:

7. Inexpensive

Compared to muscle meats, organ meats are much cheaper. In some cases, organ meats and offal are 50% less expensive than traditional cuts of meat such as chicken breasts, beef steak, or pork tenderloin.

8. Sustainable

Eating organ meat helps to promote nose-to-tail eating and reduce food waste. According to some research, choosing more offal cuts and organ meats could reduce livestock emissions by as much as 14% (13).

Nutrition of Organ Meats

Here is a nutrition comparison of muscle meat vs. organ meat, including raw beef steak, raw beef liver, and raw beef kidney per 100-gram serving, based on the current daily value (DV) (14, 1, 4, 15):

NutrientBeef SteakBeef LiverBeef Kidney
Protein22.1 grams20.4 grams17.4 grams
Fat4.1 grams3.6 grams3.1 grams
Vitamin A0%552%47%
Thiamin6%16% 30%
Riboflavin9%212%218%
Niacin43%83%50%
Pantothenic Acid13%143%79%
Vitamin B64%6%4%
Folate3%73%25%
Vitamin B12 45%2471%1146%
Copper8%1084%47%
Iron9%27%26%
Magnesium5%4%4%
Phosphorus17%31%21%
Potassium7%7%6%
Selenium49%72%256%
Zinc37%36%17%

Does quality matter?

It is important to choose high-quality organ meats from reputable sources. Aside from moral implications, organ meats obtained from healthy, well-raised, pastured animals will help to ensure that they are the most nutrient-dense possible. Animals raised in unhealthy settings or exposed to toxic substances may accumulate toxins in their organs, such as fatty deposits in their heart and kidneys. For this reason, it is best to opt for organic organ meats from pastured animals whenever possible.

Can you eat too much organ meat?

While organ meats provide many health benefits, because they are so nutrient-dense, you can consume too much. The potential risks of eating organ meats include:

  • Excess Vitamin A: Consuming too much vitamin A can cause headaches, nausea, and dizziness, and excess intake can cause liver damage and birth defects in pregnant women (16).
  • Excess Iron: Consuming too much iron can cause toxicity and organ damage (5).
  • High Purine: Individuals with gout should avoid organ meats as they are high in purines, a molecule associated with gout flare-ups (17).
  • Fatty Liver Disease: A higher organ meat intake has been associated with a higher chance of developing nonalcoholic fatty liver disease (NAFLD) (18).
  • Cardiovascular Disease: Certain organ meats are high in saturated fat, which has been correlated with an increased risk of heart disease.
  • Mad Cow Disease: Brain and spinal cord meat is known to transmit rare diseases, such as Mad Cow Disease. Fortunately, the likelihood of getting it from North American beef organ meat is extremely low due to tight regulations on the industry (19, 20).

How often should you eat organ meat?

Organ meats should be consumed in moderation within a healthy and balanced diet. Consuming a 3 to 5-ounce portion of high-quality organ meats once per week as part of your protein intake can help to increase your intake of essential nutrients with minimal risk.

The Bottom Line

Organ meats are the edible internal organs of a butchered animal, such as the liver, heart, kidney, and bones. Organ meat is more nutrient-dense than muscle meat and offers a range of health benefits including a high concentration of protein, healthy fats, vitamins, minerals, and collagen. It is best to opt for organ meats from reputable, high-quality sources and consume them in moderation as part of a balanced diet.

Spicy Roasted Chickpea and Veggie Bowls

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Covered in flavorful tahini dressing and loaded with veggies, these spicy roasted chickpea and veggie bowls are filled with colors, flavors, and texture. Not to mention, they are packed full of plant-based protein and fiber making them great for meal prep.

Two spicy roasted chickpea and veggie bowls with a fork, a tea towel, lemon wedges, and a glass of water.

While salads are a great way to add more veggies to your diet, they can be less than appealing in the colder months. Fortunately, you can turn salads into a hearty, healthy, and heartwarming fall or winter meal with these roasted chickpea veggie bowls.

Filled with crispy chickpeas, roasted vegetables, whole grains, and vegetables, and covered in a creamy tahini sauce, these bowls can help you eat your veggies while keeping warm. They are quick and easy to make, making them perfect for family dinners, and they also work well as make-ahead lunches for busy workdays.

Overhead image of of two spicy roasted chickpea and veggie bowls with turmeric tahini dressing, lemon, and green onions with a gold fork and tea towel on the side.

Why You’ll Love Them

  • Quick and Easy – With minimal prep required, these bowls are perfect for a weeknight meal.
  • High in Fiber – With over 15 grams of fiber per bowl, they are sure to fill you up.
  • Full of Flavor – The combination of spices and turmeric tahini sauce ensures that every bite is filled with flavor.
  • Great for Meal Prep – This spicy roasted chickpea veggie bowl recipe keeps well in the fridge and freezer making it a wonderful make-ahead meal.
Ingredients for chickpea and veggie bowls: brown rice, chickpeas, spices, cabbage, kale, sweet potatoes, and turmeric tahini dressing.

Ingredients + Substitutions

  • Chickpeas – To add some vegetarian protein and fiber. The recipe calls for canned chickpeas, but you can cook your own if preferred, see the notes section of the recipe card for details.
  • Sweet Potatoes – To add some complex carbohydrates and fiber, butternut squash would also work well.
  • Brown Rice – To add some more complex carbohydrates and fiber, white rice or quinoa would also work well.
  • Kale – To add some greens, fiber, and micronutrients. The recipe calls for kale but you can use any leafy greens you like; spinach would also work very well.
  • Cabbage – To add some crunch and more fiber. I used red cabbage but green cabbage or shredded Brussel sprouts would also work.
  • Green Onion – While optional, they make a good topping, red onion would also work well.
  • Spices – A combination of chili powder, cumin, and garlic powder to create a spice mix for the chickpeas, and some ground turmeric to flavor the tahini sauce. If you don’t have chili powder, you can use smoked paprika instead, and if you don’t have ground turmeric, you can use curry powder instead.
  • Olive Oil – To add some healthy fats and roast the chickpeas.
  • Tahini – To make the dressing.
  • Lemon Juice – To balance the flavors or the dressing. Lime juice, apple cider vinegar, and red wine vinegar will also work well.
  • Maple Syrup – To add a hint of sweetness to the dressing, although it’s optional. Honey and agave nectar will also work well.
  • Salt and Pepper – To season the chickpeas and veggies.
White bowl of chickpeas with chili power, cumin, and salt.
White bowl of chickpeas tossed in spices.

Dietary Adaptions

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

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

Baking sheet with spice covered chickpeas and cubed sweet potato covered in olive oil.

Red’s Nutrition Tip

While there are many ways to add protein to a salad, when making a vegetarian meal, it’s important to be strategic with plant-based protein sources to ensure you are creating a high-protein meal. By combining legumes (chickpeas) with grains (brown rice) you can ensure you are creating a complete protein with all essential amino acids.

Close of up a chickpea and veggie bowl with creamy turmeric dressing.

Serving Suggestions

These bowls are a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. That said, you can easily adapt the recipe to suit your personal dietary needs, for instance:

  • To increase the protein content, swap one can of chickpeas for 1 block of extra-firm tofu, pressed, and cubed. Alternatively, you can add some grilled meat, such as chicken or steak, to the bowls.
  • To increase the fiber content, add more veggies, such as broccoli, green beans, and/or carrots to the bowls.
  • To reduce the fat content, use half the amount of olive oil on the chickpeas and sweet potato, and use less dressing on the bowls.
Spicy roasted chickpea and veggie bowl with turmeric dressing with a fork, green onion, and lemon wedges in the background.

Storage + Reheating

To Refrigerate: Allow the chickpeas, sweet potatoes, and rice to cool completely, then transfer to airtight containers for up to 5 days. The other vegetables and tahini dressing can be stored in a separate airtight container for up to 1 week.

To Freeze: Once cooled, the roasted chickpeas, sweet potatoes, and cooked brown rice can be stored in an airtight container in the freezer for up to 3 months. Freezing the other ingredients is not recommended.

To Reheat: The chickpeas, sweet potatoes, and brown rice can be reheated in a baking dish in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes.

More Chickpea Bowls:

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Two spicy roasted chickpea and veggie bowls with a fork, a tea towel, lemon wedges, and a glass of water.

Spicy Roasted Chickpea and Veggie Bowls

Author: Stephanie Kay

The spicy roasted chickpea veggie bowls with tahini sauce are a healthy and filling meal full of plant-based protein and fiber. Enjoy them for lunch, dinner, or an easy meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls 1x
  • Category: Lunch
  • Method: Roasted
Print Recipe

Ingredients

Roasted Chickpeas:

  • 2 tablespoons olive oil
  • 2 cans (14 ounces) chickpeas, drained and rinsed
  • 2 small sweet potatoes, cut into 1/2-inch cubes
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt

Bowls:

  • 1 cup brown rice
  • 4 cups kale, roughly chopped
  • 1/2 cup red cabbage, shredded
  • 1 green onion, sliced

Turmeric Tahini Sauce:

  • 1/4 cup tahini
  • 1/4 cup fresh lemon juice (about 1 lemon)
  • 1 clove garlic, minced
  • 1/2 teaspoon ground turmeric
  • 1 teaspoon maple syrup (optional)
  • 2 tablespoons water, plus more as needed
  • Salt
  • Pepper

Instructions

  1. In a pot, combine the brown rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 40 minutes, or as per package directions, until it can be fluffed with a fork.
  2. Preheat the oven to 425°F and grab a large baking sheet.
  3. In a large bowl, add the chickpeas, drizzle with 1 tablespoon of olive oil, sprinkle with chili powder, ground cumin, and salt, and toss until well combined. Transfer the chickpeas to the baking sheet.
  4. In the same bowl, add the cubed sweet potatoes, drizzle with the remaining olive oil, and toss to combine. Transfer to the sheet pan with the chickpeas, spreading everything out evenly.
  5. Transfer the baking sheet to the oven and cook for 20-25 minutes, tossing the chickpeas and flipping the sweet potatoes, until the chickpeas are crispy and the sweet potatoes tender.
  6. While the chickpeas and sweet potatoes are cooking, prepare the tahini sauce. In a small bowl, jar, or small food processor, add the tahini, lemon juice, minced garlic, turmeric, maple syrup, 2 tablespoons of water, and a pinch of salt, and whisk until well combined, adding additional tablespoons of water until the desired texture is reached. Taste and adjust seasoning as needed.
  7. Once the chickpea, sweet potatoes, and brown rice are cooked, remove them from the oven and assemble the bowls. Fill each bowl with a layer of brown rice, top with kale, cabbage, roasted chickpea, and sweet potatoes, drizzle with tahini sauce, and sprinkle with sliced green onions.
  8. Any leftovers can be cooled and stored in the fridge, unassembled, for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Dry Chickpeas: Add 1 1/2 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the bowl as per step #3.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 605 calories
  • Sugar: 5 grams
  • Fat: 21 grams
  • Carbohydrates: 89 grams
  • Fiber: 16 grams
  • Protein: 20 grams

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Slow Cooker Lasagna Soup

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Made with lean ground beef, tomato sauce, and broken lasagna noodles, this slow-cooker lasagna soup is everything you love about lasagna in a bowl. Plus, it’s easy to make, high in protein, and a family-friendly recipe everyone can enjoy!

A bowl slow-cooker lasagna soup with a spoon with ricotta cheese, parmesan cheese, and fresh basil on top.

If you love lasagna but hate all of the prep work and time required to make it, my friend, this recipe is for you! This easy crockpot lasagna soup recipe is filled with the comforting flavors and texture of lasagna but only requires a fraction of the effort.

And the best part is, it’s a great way to use up all of those broken lasagna noodles that end up at the bottom of the box. Whether you choose to save them up and break a few extra noodles to make this recipe, it’s sure to become a heartwarming meal that is perfect for a cold fall or winter day.

Why You’ll Love It

  • Easy to Make – With minimal prep time and hands-off cook time, this slow-cooker lasagna soup is very simple to prepare.
  • High in Protein – With 40 grams of protein per serving, this recipe makes a filling and hearty soup that is perfect for lunch or dinner.
  • Great for Meal Prep – This crockpot lasagna soup keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for slow-cooker lasagna soup: lean ground beef, onion, red bell pepper, garlic, basil, oregano, salt, crushed tomatoes, diced tomatoes, tomato paste, beef broth, parmesan cheese rinds, lasagna noodles, and fresh spinach.

Ingredients + Substitutions

  • Ground Beef – To add some protein. I used lean ground beef but you can use Italian sausage, Italian turkey sausage, or ground turkey if preferred.
  • Onion and Garlic – To build flavor. I used a whole onion and garlic cloves, but you can use powder if preferred. See the notes section of the recipe card for details.
  • Bell Pepper – To add more veggies. The recipe calls for a red bell pepper, but you can use any color you like or omit it completely.
  • Tomatoes – To build the soup and add some veggies. The recipe calls for a combination of crushed tomatoes, diced tomatoes, and tomato paste, however, you can use prepared tomato sauce or marinara sauce if preferred. See the notes section of the recipe card for details.
  • Beef Broth – To make the soup broth. The recipe calls for beef broth, but you can use chicken broth, vegetable broth, or water if desired.
  • Herbs – A combination of dried basil, oregano, and red pepper flakes to season the soup.
  • Lasagna Noodles – To add some complex carbohydrates and fiber, and ensure this soup is a lasagna soup. You can use regular or whole wheat pasta lasagna noodles.
  • Spinach – To add some leafy greens and micronutrients. The recipe calls for fresh spinach but you can use frozen spinach if needed, see the notes section of the recipe card for details.
  • Cheese – Although optional, I recommend adding a parmesan rind to the slow cooker to flavor the soup, and a combination of ricotta cheese, parmesan cheese, and/or mozzarella cheese to serve the soup.
  • Fresh Basil – To serve, although optional.
  • Salt and Pepper – To season the soup.
Slow cooker with cooked ground beef.
Slow cooker with cooked ground beef, spices, onion, red bell pepper, and garlic.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free pasta and gluten-free beef broth or water.

To Make it Dairy-Free: Omit the parmesan rind in the recipe and omit the ricotta, mozzarella, and parmesan cheese to serve.

Slow cooker with cooked ground beef, spices, veggies, and tomato sauce.
Slow cooker with cooked ground beef, spices, veggies, tomato sauce, and beef broth.

Red’s Nutrition Tip

While I used traditional lasagna noodles, you can use white or whole-wheat pasta noodles in the recipe. Whole wheat pasta is often considered “healthier” than white pasta, as it’s slightly higher in fiber and nutrients, it does contain more antinutrients which can be harder for some individuals to digest. At the end of the day, the best option is the option that works best for you!

Slow cooker with ground beef soup with broken lasagna noodles and spinach.
Slow cooker with cooked crockpot lasagna soup recipe.

Serving Suggestions

This slow-cooker lasagna soup is a well-balanced meal with protein, carbohydrates, fiber, and healthy fats and can be enjoyed on its own or as part of a larger meal. Moreover, you can adapt the recipe to suit your personal calorie and macronutrient needs.

  • To reduce the calorie content, use lean ground beef or swap the ground beef for ground turkey or ground Italian sausage.
  • To make it low-fat, swap the ground beef for lean ground beef or ground turkey and omit the ricotta and parmesan cheese.
  • To make it low-carb, use low-carb lasagna noodles or swap the noodles for zucchini noodles.
  • To make it higher in fiber, add an additional 1-2 cups of spinach and serve the soup with a side salad or steamed vegetables.
  • To increase the calorie content, increase the serving size to a larger portion size and serve the soup with a side of Italian bread or garlic bread.
Two bowls of crokpot lasagna soup with a side of ricotta cheese, parmesan cheese, and fresh basil.

Storage + Reheating

To Refridgerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 3-4 days.

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

To Reheat: Reheat the soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the stew to thaw completely before reheating.

Close up of a white bowl of crockpot lasagna soup with a spoon.

More Easy Slow-Cooker Recipes:

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A bowl slow-cooker lasagna soup with a spoon with ricotta cheese, parmesan cheese, and fresh basil on top.

Slow Cooker Lasagna Soup

Author: Stephanie Kay

Made in a crockpot with pantry staples, this easy lasagna soup recipe is full of flavor, high in protein, and a great recipe for healthy make-ahead meals.

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

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 red bell pepper, seeded and diced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 can (14 ounces) crushed tomatoes
  • 1 can (14 ounces) diced tomatoes
  • 2 tablespoons tomato paste
  • 5 cups beef broth, or water
  • 1 parmesan rind (optional)
  • 8 ounces lasagna noodles, broken into bite-size pieces (8-10 sheets)
  • 2 cups spinach, roughly chopped

To Serve:

  • Ricotta cheese
  • Mozzarella cheese
  • Parmesan cheese, grated
  • Fresh basil, roughly chopped

Instructions

  1. In a large skillet, warm the olive oil, add the ground beef, and cook for 6-9 minutes, breaking it up with a spatula, until browned and cooked through. Note: If the slow cooker has a removable stovetop-safe pot, you can place it directly on the stovetop top, cook the ground beef directly in the removable pot, and then return it to the slow cooker base.
  2. Transfer the cooked ground beef to the slow cooker, then add the diced onion, red bell pepper, garlic, dried oregano, dried basil, red pepper flakes, and salt, and stir to combine.
  3. Add the crushed tomatoes, diced tomatoes, tomato paste, and beef broth or water to the slow cooker and stir until well combined, then drop the parmesan rind in.
  4. Cover the slow cooker with a lid and cook on low for 7-8 hours or on high for 3-4 hours.
  5. Once cooked, add the broken lasagna noodles and spinach to the slow cooker, stir to submerge in the broth, and cook for a final 10-15 minutes on high until the noodles are tender and the spinach is wilted. Remove the parmesan rind, taste, and adjust seasoning as needed.
  6. The slow cooker lasagna soup can be served immediately with a dollop of ricotta cheese and freshly grated mozzarella or parmesan on top, and a sprinkle of fresh basil. Any leftover soup can be cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder.

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

To Use Italian Seasoning: Swap the basil, oregano, and red pepper flakes with 2 1/2 teaspoons of Italian seasoning.

To Use Tomato Sauce or Marinara Sauce: Swap the canned and diced tomatoes for 1 jar (28 ounces) or tomato sauce or marinara sauce.

To Use Frozen Spinach: Thaw 1/4 cup of frozen spinach, press out as much water as possible, and add it to the recipe as per step #5 to warm it and remove any excess water.

Nutrition

  • Serving Size: 1 serving
  • Calories: 488 calories
  • Sugar: 14 grams
  • Fat: 9 grams
  • Carbohydrates: 64 grams
  • Fiber: 7 grams
  • Protein: 40 grams

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Does the Body have a Set Point Weight?

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Whether you’re trying to lose weight, gain weight, or maintain a healthy weight, you may have noticed your body tends to settle around a specific weight over time. This concept is known as the set point weight theory and may explain why some people struggle to maintain changes in body weight.

Woman about to step onto a bathroom scale.

Table of contents

Infographic on body weight set point theory 101.

What is the set point theory?

The set point weight theory is a scientific theory that suggests the human body has a predetermined weight or fat mass range (1). According to this theory, our weight is hardwired into our DNA and our body will aim to keep weight stable or within a specific weight range.

The concept of weight set point was first introduced in 1953, when scientist Gordon C. Kennedy proposed that body fat storage was regulated. This concept was further expanded upon in 1982 when nutritional researchers William Bennett and Joel Gurin used his findings to develop the set point theory.

However, a challenge was made to the set point theory when researchers D. Wirtshafter and J.D. Davis published a paper discussing how lifestyles habits and environments played an important role in the control of our body weight. Their research suggested that our body weight does not have a specific set point, but rather a settling point due to these factors, which are largely within our control (2).

Does a body weight set point exist?

The set point weight theory has long been a topic of debate; however, the overall body of research demonstrates that body weight is caused by a multitude of factors, not a pre-determined set point.

Body weight is determined by a combination of uncontrollable factors, including genetics, height, sex, and age, and controllable factors, including diet, activity level, lifestyle, and environment. While biology may determine the upper and lower limits of body weight, behavioral and environmental factors determine the specific settling point between those limits (3).

Infographic on factors that influence body weight set point.

Factors that Influence Set Point Weight

Here is a list of the factors that affect your set point weight.

Genetics

Personal genetics are the largest influencing factor of body weight settling point. Not only are some people genetically predisposed to have more lean body mass than others, but research has found large variations in body mass index (BMI) and body composition by ethnic groups (4, 5). Certain individuals can maintain lower body weight on similar diets due to genetic differences in metabolism, appetite regulation, and fat distribution (6).

Height

While height is primarily determined by genetic factors, it plays a role in body weight settling points. Put simply, taller people have more mass than shorter people.

Sex

Biological sex also plays a role in body weight settling point as bone density, muscle mass, and body fat naturally vary between men and women. Men generally have higher bone density and more muscle mass than women, and women naturally carry more body fat than men (7, 8).

Age

While genetics may predetermine a person’s weight range early in life, a person’s settling point weight can be influenced by their age. Not only do adults tend to lose weight as they age, especially through losses in muscle mass, but certain life stages, such as childbirth and menopause, can influence a person’s weight.

Metabolism

Metabolism regulates human body weight as our basal metabolic rate and total daily energy expenditure, along with diet, dictate whether your body is in a calorie deficit, which is required for weight loss, or a calorie surplus, which is required for weight gain.

Moreover, long-term dieting can lead to metabolic adaptation; a natural physiological process that reduces energy expenditure below predicted levels in response to weight loss (9). Also known as adaptive thermogenesis, metabolic adaption is a built-in safety mechanism that occurs to maintain biological homeostasis and protect the body from starvation if calorie intake, BMI, or weight drops too low.

Therefore, when you consume fewer calories while dieting, your body will gradually slow down your basal metabolic rate, making it more difficult to lose weight on the same calorie deficit, and will increase hunger signals in the process. This is one of the primary causes of weight loss plateaus.

Hormones

The hunger hormones leptin and ghrelin also play a role in set point theory and body weight settling points (10). Leptin and ghrelin work on a negative feedback loop to control food intake; leptin tells you when you’re full and ghrelin tells you when you’re hungry. These hormones are affected by adipose tissue (body fat) and the size of the individual cells controls body fat set point; as body fat decreases, leptin signals decrease, causing basal metabolic rate to decrease, which can cause body fat to return to the previous set point (11, 12).

Lifestyle Choice

Daily lifestyle habits also play a major role in body weight settling points. Everything from activity to exercise to sleep impacts body weight settling points and, generally speaking, a relaxed, well-slept, and active individual will have a lower body weight set point than a stressed, exhausted, and sedentary individual. Not to mention, lifestyle choices have a big impact on food choices, which is a major factor in body weight regulation.

Dietary Habits

Unsurprisingly, our diet has a huge impact on body weight settling point. Not only does food quantity influence body weight, as eating too much and too little affects weight, but the quality of our food and the macronutrient breakdown of our food choices influence both weight and body composition.

For instance, a diet with a high level of processed foods may lead to overconsumption of calories and cause weight gain in the long term. Moreover, the composition of protein, carbohydrates, and fats in our diet plays a major role in muscle mass, adipose tissue, and weight range.

Environment

Cultural and environmental barriers such as religious practices and the cost and availability of food can also influence body weight settling points.

Can you change your set point weight?

While genetics play a major role in your body weight, your set point is not fixed and, therefore, can be changed. As opposed to a fixed number, body weight operates in a range with healthy upper and lower limits, and the settling point between these limits is determined by controllable behaviors.

Our body weight settling point can be changed through the regular practice of healthy eating habits, calorie and macronutrient intake, exercise, and activity. While diet and exercise are important for weight loss, diet has a greater impact as it helps to directly manage calorie intake to create a calorie deficit, which is the sole requirement for weight loss.

That being said, exercise, specifically resistance training, is an effective tool to support weight loss, given it helps to build muscle mass, which is one of the key components in metabolism. Research has shown that individuals with increased muscle mass have a higher resting metabolic rate (RMR) (13). Moreover, resistance training is more likely to enhance fat loss than cardio, as resistance training will increase the energy you expend when you are not working out (14).

Tips to Alter or Improve Your Settling Point Weight

Here are important tips to change your body’s set point weight:

  • Have realistic expectations. Unfortunately, many people begin a weight loss journey with unrealistic expectations, get frustrated, and give up. While there are many reasons you may not be losing weight, it’s important to understand that weight loss takes time and it’s normal to experience weight loss plateaus in the process.
  • Be open to learning. Understanding the science-based rationale of the dietary changes required for weight loss can increase adherence and serve as a motivator. Moreover, learning the difference between weight loss and fat loss fat can help to accurately set expectations in the process.
  • Set goals. Creating short-term and long-term personalized goals is very helpful for changing body weight and body composition. Long-term goals highlight a specific desired result, such as losing 20 pounds or reducing body fat to 20%, while short-term goals communicate a result you want quickly, such as meal prepping for the week or going to the gym after work.
  • Seek intrinsic and extrinsic motivators. Research has shown that intrinsic and extrinsic factors are important for keeping weight loss subjects on track (15). While intrinsic factors, such as self-esteem, are primary drivers, extrinsic factors, such as social standing and career opportunities, also play an important role.
  • Prepare yourself for challenges. Hurdles are to be expected in a weight loss journey and challenges – internal and external – can derail you if you’re not prepared. Everything from the struggle of everyday life to larger life events, such as holidays, breakups, and family troubles, must be endured during the weight loss process.
  • Ask for support. Interactions with supportive friends, family, colleagues, or health professionals are key during the weight loss process. Not only can they hold you accountable to your goals but they can help you weather the storm when challenges arrive.

FAQs

What should my set point weight be?

Your set point weight is the weight your body naturally hovers around and is influenced by genetics, height, sex, age, metabolism, hormones, lifestyle choices, and dietary habits. Contrary to popular belief, our set point weight is not fixed and is, therefore, often referred to as a settling point, as it can be changed through diet and lifestyle changes.

How do you reset your body weight set point?

Your body weight can be changed through diet and lifestyle changes, such as the implementation of a calorie deficit and increases in exercise, namely resistance training, and daily activity levels. Supporting your metabolism by reducing stress and improving sleep quality also helps to support body weight changes.

Can surgery change my set point weight?

Yes, certain bariatric surgery, also known as weight loss surgery, can alter your set point weight, however, it is not guaranteed. While some patients can maintain the weight loss through surgery, others gain the weight back. Research suggests that weight loss surgery success depends on complex behavioral and physiological factors and, just like traditional weight loss methods, patients must practice healthy eating habits and maintain a regular exercise routine to maintain their weight loss (16).

The Bottom Line

Set point weight theory suggests that the human body has a predetermined weight or fat mass range. Our set point weight is influenced by our genetics, height, sex, age, metabolism, hormones, lifestyle choices, and dietary habits. Contrary to popular belief, our set point weight is not fixed, rather, it is seen as a settling point between upper and lower ranges, which can be influenced by diet and lifestyle changes.

Oatmeal Applesauce Pancakes

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Made with rolled oats, applesauce, and cinnamon, these fluffy applesauce pancakes are full of fiber and flavors. Serve them with a drizzle of maple syrup and diced apple for a hearty and healthy fall-inspired breakfast.

Stack of oatmeal applesauce pancakes on a white plate with sautéed apples, pecans, and maple syrup on top with a whole apple and jar of milk in the background.

Whether you’ve got a jar of leftover applesauce in the fridge and you’re not sure what to do with it or you’re looking for a kid-friendly breakfast idea, this oatmeal applesauce pancake recipe is for you!

The combination of rolled oats, applesauce, yogurt, and warming spices ensures that these pancakes are moist, fluffy, and filled with fall flavors. Plus, they are made with minimal ingredients and prepared in a blender to ensure that prep time and clean-up are a breeze.

And the best part is, that they freeze very well so you can make a double or triple batch, freeze them, and enjoy quick and easy family-friendly breakfasts for days and weeks to come.

Close up of cinnamon applesauce pancakes on a white plate on a white background with maple syrup, pecans, and apples on top.

Why You’ll Love Them

  • Quick and Easy – Made in a blender and ready in under 30 minutes, these pancakes are perfect for a quick, easy, and healthy breakfast.
  • Full of Fiber – The combination of rolled oats and applesauce ensures that these fluffy pancakes contain 6 grams of fiber per serving.
  • Kid Friendly – The combination of applesauce, yogurt, and common ensures these pancakes are filled with flavors and textures the whole family can enjoy.
  • Great for Meal Prep – These cinnamon applesauce pancakes keep well in the fridge and freezer, making them a great make-ahead breakfast idea.
Ingredients for the best applesauce pancakes; rolled oats, applesauce, Greek yogurt, milk, egg, vanilla extract, baking powder, baking soda, salt, cinnamon ,and nutmeg.

Ingredients + Substitutions

  • Rolled Oats – To add fiber and create pancake batter. The recipe calls for rolled oats, however, you can use quick oats or oat flour if needed, steel-cut oats and instant oats are not recommended. If you don’t have oats, you can use whole wheat flour instead.
  • Applesauce – To add fiber, and some apple flavor, and ensure the pancakes are moist and fluffy. The recipe calls for unsweetened store-bought applesauce to keep the added sugar to a minimum, however, you can use homemade applesauce or sweetened applesauce if preferred.
  • Greek Yogurt – To add some protein. The recipe calls for unflavored or vanilla Greek yogurt or regular yogurt.
  • Milk – To thin the batter and add some more protein.
  • Egg – To add some more protein and bind the pancakes.
  • Spices – A combination of ground cinnamon and nutmeg to add some warming spices and flavor to the applesauce pancakes.
  • Maple Syrup – To add a hint of natural sweetness and flavor to the pancakes. I recommend pure maple syrup, however, brown sugar will also work.
  • Vanilla Extract – To add flavor and fragrance.
  • Leavening Agents – A combination of baking powder, baking soda, and salt to ensure to pancakes are light and fluffy.
Blender filled with wet ingredients and dry ingredients.
Blender filled with pancake batter.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free rolled oats or swap the oats for almond flour.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt, the milk for coconut milk, and use coconut oil instead of butter to cook the pancakes.

To Make them Vegan: You can make these vegan applesauce pancakes but swapping the egg for a “flax egg”, the Greek yogurt for coconut yogurt, and cooking the pancakes in coconut oil instead of butter.

Griddle with raw pancake batter.
Griddle with cooked golden brown pancakes.

Red’s Nutrition Tip

While these cinnamon applesauce pancakes contain 11 grams of sugar per serving, the vast majority of the sugar is naturally occurring from the applesauce, Greek yogurt, and milk. When it comes to sugar, it’s important to understand there is a big difference between natural sugar and added sugar, as natural sugars typically contain fiber, vitamins, and minerals, which add essential nutrients and help to blunt spikes in blood sugar.

Plate with three cinnamon applesauce pancakes with diced apples on top on a white plate with a gold fork with a side of maple syrup, a side of Greek yogurt, and sautéed apples.

Serving Suggestions

These applesauce pancakes are a good source of complex carbohydrates, fat, and fiber. To create a balanced meal, I recommend serving them with an additional source of protein or adapting them to suit your macro or calorie needs. For example:

  • To add more protein, serve the applesauce pancakes with Greek yogurt, cottage cheese, pork or turkey bacon, and pork or chicken sausage.
  • To add more fiber, serve the pancakes with diced apples or fresh berries on top.
  • To add more healthy fats, serve the pancakes with a drizzle of nut butter on top.
Stack of cinnamon oatmeal applesauce pancakes with maple syrup drizzling on top and running down the pancakes.

Storage + Reheating

To Refrigerate: Once cooled, transfer the applesauce pancakes to a plate, allow them to cool completely, then place them in an airtight container and store them in the fridge for up to 7 days.

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

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

Stack of fluffy applesauce pancakes on a white with apples a wedge missing and apples and pecans on top.

More Healthy Pancake Recipes:

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Stack of oatmeal applesauce pancakes on a white plate with sautéed apples, pecans, and maple syrup on top with a whole apple and jar of milk in the background.

Oatmeal Applesauce Pancakes

Author: Stephanie Kay

This blender cinnamon applesauce pancakes are quick and easy to make and great for meal prep. You can make a double or triple batch and store them in the freezer for healthy breakfasts for days and weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 12 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 cup unsweetened applesauce
  • 1/2 cup Greek yogurt
  • 1/3 cup milk, plus more as needed
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 tablespoon maple syrup
  • 2 cups rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • Butter, for cooking

Instructions

  1. In a blender, add all of the wet ingredients; applesauce, yogurt, milk, egg, vanilla extract, and maple syrup, then add the dry ingredients on top; rolled oats, baking powder, baking soda, cinnamon, nutmeg, and salt.
  2. Turn on the blender and blitz for 30 seconds to 1 minute until well combined. If your batter is too thick, just add a couple more tablespoons of milk and blend again until the desired texture is reached. The batter should be slightly thick and lumpy, and should easily run off a spoon, but not too runny.
  3. Preheat a nonstick skillet, griddle, or pan to medium heat and melt a knob of butter onto it. Pour roughly ¼ cup of batter onto the griddle or pan for each pancake. Cook until the pancakes are lightly bubbling on top, then flip and cook them for an additional 1-2 minutes until golden brown.
  4. Continue this process until all of the remaining batter has been used. You can keep the cooked pancakes warm by placing them on a baking sheet in the oven at 200°F.
  5. Once cooked, the pancakes can be served immediately with a dollop of yogurt, maple syrup, and chopped apple. Any leftover applesauce pancakes can be cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 3 pancakes
  • Calories: 288 calories
  • Sugar: 11 grams
  • Fat: 3 grams
  • Carbohydrates: 46 grams
  • Fiber: 6 grams
  • Protein: 11 grams

Did you make this recipe?

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Pork Bacon vs. Turkey Bacon: Which is Healthier?

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Turkey bacon is often touted as a healthier alternative to regular bacon, but how much healthier is it, if at all? Here is a breakdown and nutrition comparison of pork bacon vs. turkey bacon.

Strips of cooked bacon on parchment paper.

Table of contents

What’s the difference between regular bacon and turkey bacon?

Pork bacon, often referred to as regular bacon, is a form of salt-cured meat made from pork belly, shoulder, or loin. Turkey bacon is a cured meat product made from chopped turkey meat, including the thighs, breasts, and skin. Both pork bacon and turkey bacon are forms of processed meat.

How is bacon made?

There are 3 primary methods for making pork bacon: dry curing, wet curing, and uncured (1).

Traditional pork bacon is made through dry curing, where the pork is rubbed with salt and seasonings, such as maple syrup, before allowing it to “rest” or cure for several weeks. Once cured, the pork is smoked over wood chips, such as cherry or hickory, and then hung to dry for up to several months before it’s packaged for consumers.

Most modern-day bacon is made by wet curing. First, a liquid brine with sodium nitrate, sugar, salt, and/or other seasonings is injected into the pork to add moisture and flavor, before it is cooked or smoked in a commercial oven.

Some manufacturers make uncured bacon, which hasn’t been cured with synthetically sourced nitrates and nitrites. Rather, it is made by injecting pork belly with an all-natural solution that consists of sugar, salt, water, and celery or beet powder, which are natural nitrites that offer curing properties without synthetic chemicals.

How is turkey bacon made?

Turkey bacon is made from ground turkey meat and often includes a combination of white and dark meat. Once ground, the meat is seasoned, shaped, and cured with a solution made of salt, sugar, and sodium nitrates. Once cured, the meat is cooked or smoked with additional seasonings to create a bacon-like flavor, before being cut into thin bacon-like strips.

Much like regular bacon, manufacturers also produce uncured turkey bacon that has not been cured with synthetically sourced nitrates and nitrites.

Infographic with nutrition comparison of pork bacon vs. turkey bacon: ; calories, protein, fat, carbohydrates, sugar, saturated fat, cholesterol, and sodium.

Pork Bacon vs. Turkey Bacon: Nutrition

Here is a calorie and macronutrient comparison of a 1-ounce serving of unprepared pork bacon vs. turkey bacon (2, 3).

Nutrition per 1 ounce (2 slices)Pork BaconTurkey Bacon
Calories111 calories64 calories
Protein3.9 grams4.5 grams
Fat10.5 grams4.8 grams
Saturated Fat (SFA)3.6 grams1.3 grams
Carbohydrates0 grams0.6 grams
Sugar0 grams0.5 grams
Cholesterol (TC)19 mg24 mg
Sodium213 mg303 mg

Calories

Pork bacon contains more calories than turkey bacon. A 1-ounce serving of pork bacon contains 111 calories, while a 1-ounce serving of turkey bacon contains 64 calories.

Protein

Turkey bacon contains slightly more protein than pork bacon. A 1-ounce serving of pork bacon contains 3.9 grams of protein, while a 1-ounce serving of turkey bacon contains 4.5 grams of protein.

Fat

Pork bacon contains twice as much fat as turkey bacon. A 1-ounce serving of pork bacon contains 10.5 grams of fat, while a 1-ounce serving of turkey bacon contains 4.8 grams of fat.

Pork bacon also contains more saturated fat than pork bacon. A 1-ounce serving of pork bacon contains 3.6 grams of saturated fat, while a 1-ounce serving of turkey bacon contains 1.3 grams of saturated fat.

Carbohydrates

Pork bacon does not contain any carbohydrates, while turkey bacon contains a small amount. A 1-ounce serving of pork bacon contains 0 grams of carbohydrate, while a 1-ounce serving of turkey bacon contains 0.6 grams of carbohydrate.

Sugar

Pork bacon and turkey bacon typically contain a small amount of added sugar, although it can vary by brand and recipe. A 1-ounce serving of pork bacon contains 0 grams of sugar, while a 1-ounce serving of turkey bacon contains 0.5 grams of sugar.

Cholesterol

Pork bacon contains less cholesterol than turkey bacon. A 1-ounce serving of pork bacon contains 19 mg of cholesterol, while a 1-ounce serving of turkey bacon contains 24 mg of cholesterol.

Sodium

Turkey bacon contains more sodium than pork bacon. A 1-ounce serving of pork bacon contains 213 grams of sodium, while a 1-ounce serving of turkey bacon contains 303 grams of sodium. However, this can vary significantly by brand and recipe.

Micronutrients

Here is a vitamin and mineral comparison between regular bacon and turkey bacon for total content per 1-ounce serving of unprepared pork bacon and turkey bacon (2, 3).

Nutrition per 1 ounce (2 slices)Pork BaconTurkey Bacon
Vitamin A11 IU10 IU
Vitamin B1 (Thiamin)0.08 mg0.01 mg
Vitamin B2 (Riboflavin)0.02 mg0.07 mg
Vitamin B3 (Niacin)1.14 mg1.14 mg
Vitamin B5 (Pantothenic Acid)0.16 mg0.19 mg
Vitamin B60.08 mg0.07 mg
Vitamin B9 (Folate)0 mcg2.83 mcg
Vitamin B120.14 mcg0.34 mcg
Vitamin C0 mg0 mg
Vitamin E0.12 mg0.03 mg
Vitamin D5 IUO IU
Calcium1.70 mg22.68 mg
Copper0.01 mg0.02 mg
Iron0.11 mg0.40 mg
Magnesium3.69 mg4.53 mg
Manganese0 mg0 mg
Potassium56.99 mg98.99 mg
Phosphorus47.06 mg62.94 mg
Selenium5.69 mg4.48 mg
Zinc0.32 mg0.72 mg

Regular bacon and turkey bacon have a similar amount of micronutrients overall. Regular bacon contains more vitamin A, vitamin E, vitamin D, and selenium; however, turkey bacon contains more calcium, iron, magnesium, potassium, phosphorus, and zinc.

Other Factors to Consider

In addition to nutrition, here are some other factors to consider when it comes to turkey bacon and regular bacon.

Level of Processing

Both pork bacon and turkey bacon are processed foods, however, turkey bacon is more processed than pork bacon. Regular bacon can be made from minimal ingredients, typically pork belly and salt, while turkey bacon requires more ingredients and must undergo processing to create a product with a bacon-like flavor and texture.

Here are the ingredients in the most popular regular and turkey bacon brand (4, 5, 6):

  • Bacon: Pork Cured with Water, Salt, Sugar, Sodium Phosphates, Sodium Ascorbate, Sodium Nitrite
  • Turkey Bacon: Turkey, Mechanically separated turkey, Sugar, Salt, Potassium Lactate, Water, Potassium Chloride, Smoke Flavor, Sodium Diacetate, Sodium Phosphates, Sodium Ascorbate, Autolyzed Yeast Extract, Sodium Nitrite, Soy Lecithin

Here are the ingredients in a popular natural and organic regular and turkey bacon brand (7, 8):

  • Natural Bacon: Pork, Water, Sea Salt, Cane Sugar, Cultured Celery Powder.
  • Natural Turkey Bacon: Organic Turkey, Water, Sea Salt, Celery Powder, Organic Onion Powder.

While studies have linked processed meat to an increased risk of heart disease, cancer, and overall mortality, the overall risk is fairly small (9).

Nitrates

Commercially processed meats, including regular bacon and turkey bacon, are made with sodium nitrate: a preservative that has been linked to some serious health conditions, including cancer.

Manufacturers add nitrites to meats to preserve them and increase shelf life. Nitrites are the reason why cured meat is pink or red, as they react with proteins in the meat to change its color, which would otherwise turn brown.

While sodium nitrate is a preservative used in commercial pork and turkey bacon, nitrates and nitrites also occur naturally in vegetables and drinking water (9). In fact, according to one study people consume roughly 80% of their nitrate intake from vegetables, and certain forms may even reduce the risk for some types of cancer and other diseases (10, 11, 12).

Therefore, it appears that the nitrates found in processed meat products are the same as those from vegetable products, according to the research, their biological effects seem to differ. Overall, nitrates consumed through processed meats appear to dose-dependently form carcinogenic nitrosamines (9).

Taste

Pork bacon has a smokier, fattier, and saltier flavor than turkey bacon, which has a much leaner and milder flavor.

Dietary Restrictions

Certain dietary restrictions, be they health or religious restrictions, may prohibit the consumption of certain forms of bacon. The consumption of pork is prohibited in certain religions, including Jews, Muslims, and some Christian denominations, making turkey bacon a good alternative. Moreover, while regular bacon is naturally gluten-free, some brands may add gluten-containing flavorings and seasonings, which makes them unavailable to celiacs and individuals sensitive to gluten. Fortunately, both pork bacon and turkey bacon are available in gluten-free versions.

So, is turkey bacon healthier than regular bacon?

In the debate of turkey bacon vs. regular bacon, the best option comes down to personal preference. While turkey bacon contains fewer calories, more protein, and less fat, pork bacon contains fewer carbohydrates, less sugar, less cholesterol, and less sodium.

Turkey bacon is more processed than pork bacon and typically contains more added ingredients, however, the exact level of processing and ingredients will vary by brand.

Turkey bacon is a good option for individuals looking to reduce calorie intake or individuals who can’t consume pork, and pork bacon is a good option for individuals who are looking to reduce sodium intake from bacon and their consumption of processed foods.

Overall, both forms of bacon can be included in a healthy diet in moderation and, regardless of which option you choose, it is best to read the label to opt for the most natural bacon possible.

The Bottom Line

Pork bacon is lower in carbohydrates, sugar, cholesterol, and sodium, and is typically less processed than turkey bacon. Turkey bacon is lower in calories and fat and higher in protein than regular bacon. If you prefer pork bacon, cook regular bacon, if you want a lower-calorie option, cook turkey bacon. In both cases, read the label and opt for versions with natural ingredients and limited sodium.

About Stephanie

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

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