Stephanie Kay Nutrition

Real Food for Real Life

How to Track What You Eat

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Tracking calories is a common recommendation for weight loss, however, there are many ways to track what you eat. From journaling to photos to macros, there are many methods of tracking that can help you improve your eating habits and relationship with food. Here are some tips on how to track your food and some tools that can help you do so.

Woman with iPhone open to a calorie tracking app in the kitchen and prepared food on a the counter.

Table of contents

The Benefits of Tracking Food

Research shows that people often underestimate their food intake, sometimes by as much as 30 to 50 percent (1). While most people know an overflowing plate of food is high in calories, many people do not recognize that even whole foods can be high in calories and, therefore, often misjudge portions, which leads to consuming more calories than intended.

For this reason, food tracking is a great tool for weight loss, however, there are many uses for and benefits of food journaling beyond weight. In fact, tracking what you eat and drink can help to create awareness around your food choices, create accountability, show you what you are doing well, and identify areas of opportunity in your eating habits.

In addition to weight loss, tracking your food can help with gaining weight, maintaining weight, building muscles, improving athletic performance, identifying digestive issues, food allergies and intolerances, and identifying emotional eating behaviors and triggers.

Infographic on how to track your food: what you ate, when you ate, where you ate, who you ate with, how much you ate, and how you felt.

How to Track Your Food

There are many ways to track your food intake, from journaling to digital apps, however, exactly what you track is important. Healthy eating is about more than simply what you eat; when, where, why, with whom, and how much you eat can have a massive impact on your eating habits.

Whether your goal is to lose weight, solve digestive issues, eat more intuitively, or become more aware of your food choices, the information you include in your food journal can have a major impact on your progress. Here are some things you should consider tracking:

  • What You Ate – Track exactly what you eat and drink throughout the day and be as detailed as possible. Track the primary ingredients, as well as cooking oils, sauces, condiments, and beverages.
  • When You Ate – Track the time of day that you eat. Don’t forget to track snacks and nibbles, as well as meals.
  • Where You Ate – Track where you eat your meals and snacks. Note whether you ate at the dinner table, on the couch, at your desk, or in the car.
  • Who You Were With – Track whether you eat alone or with other people. If you were with others, list who you were with.
  • How Much You Ate – Track how much you eat. This can be measured by the hand portion size method, by volume (e.g., 1/2 cup, 1 tablespoon, and 1 teaspoon), or by weight (e.g. 100 grams and 3 ounces).
  • How You Felt Before and After – Track how you are feeling physically and mentally before and after you eat. How hungry are you? Are you happy, sad, stressed, or bored? How full are you? The hunger-fullness scale is a helpful tool for this and is particularly important for individuals working on mindful eating behaviors.

The more information you track the more data you will have to identify eating patterns and adjust your plan as needed to support your goals. In fact, you might be surprised to learn that when you eat, where you eat, and who you eat with can impact what and how much you eat.

Infographic on ways to track what you eat: food journal in a notebook, digital file or spreadsheet, pictures, hand portions, calorie counting, and macro counting.

6 Ways to Track What You Eat

Depending on your personal health goals, here are some different ways to track your food:

1. Journal

One of the simplest ways to track food is to use a pad of paper or notebook to keep a food journal. Much like a personal diary, using pen and paper, you can note down what, when, where, why, with whom, and how much you ate, and how you felt before and after. This method is simple to execute and easy to adhere to long term.

2. File or Spreadsheet

In addition to a paper food journal, you can use a Word document and Excel spreadsheet to track your food. This method is helpful for more digitally inclined individuals or people who find themselves on their computer or phone all day long.

3. Pictures

If you’re more visual, taking a photo of your meals and snacks is another simple and effective way to track your food. With the snap of a button, you can create a visual food diary of what you ate, as well as when and where. While you can certainly keep these in your phone’s camera roll, there are also several food tracking apps that allow you to take and store pictures of your meals in a detailed manner.

4. Hand Portion Tracking

The hand portion size method is a food tracking method that allows you to roughly track how much you are eating without weighing or measuring your food. By using your hand as a guide for portion sizes, you can estimate your personal portion size and track how many portions of each macronutrient you eat per day. This method is simple to understand, easy to execute, can help with portion control, and even support a weight loss goal without counting calories.

5. Calorie Counting

The calorie counting method allows you to set and track a certain number of calories to eat each day based on your height, weight, age, activity level, and goal. Of all food tracking methods, calorie counting is the most accurate for creating a calorie deficit, as it requires that all food and drinks consumed be weighed or measured. While this allows for maximal precision and can be very educational for some, it can be stressful and can be too time-consuming for others. Most calorie tracking apps also track nutritional values and many can track physical activity if desired.

6. Macro Counting

Macro counting is a form of calorie counting where calories are divided between the three macronutrients: protein, carbohydrates, and fats. Rather than only counting calories, a set number of grams is attributed to each macronutrient. Macro counting is even more detailed than calorie counting and can be particularly helpful for athletes, to ensure they are properly fueling for their sport, or individuals with specific body composition goals, such as bodybuilders. This method of tracking also requires the weighing and measuring of all food and drinks, however, it allows the individual to track nutritional information most precisely, including total calorie, protein, carbohydrate, fat, fiber, sugar, and micronutrient intake.

What apps track what you eat?

There are hundreds of different apps you can use to track your food, however, these are my top recommendations:

  • Ate – The Ate app is a food journaling app that allows you to take photos of your meals and add written notes. This app is great for individuals who have never tracked their food or individuals looking to prioritize mindful eating without tracking calories. By simply taking a photo of your meal, you can easily track what you ate, how much you ate, and when you ate, which can help to identify eating habits, increase mindful eating behaviors, and identify potential areas of opportunity.
  • Tally – The Tally app is designed to track anything but can easily be used to track what you eat. By setting daily tallies to reflect portions of protein, carbohydrates, fats, fruits, and vegetables, you can track the number of portions you are consuming per day. This app is great for individuals looking to create more balanced meals and/or ensure they are consuming adequate amounts of each macronutrient. the Tally app is incredibly easy to use and can help to take the stress out of tracking your food.
  • MyFitnessPal – The MyFitnessPal app is great for individuals looking to count calories and/or track macros. It has a barcode scanner and a large food database, allowing you to track almost any food on the market, and you can easily add your own recipes in a few simple steps. This app is particularly helpful for individuals looking to gain weight, lose weight, maintain weight, or gain muscle as it allows the user to track food in a more detailed manner. MyFitnessPal offers a free version, which includes ads, and a paid version, which is ad-free and includes additional premium features.
  • Carbon – The Carbon app is more than a calorie counter, it’s an intuitive diet coaching app. Much like MyFitnessPal, Carbon utilizes an easy-to-use food tracker with a large database of foods and allows the user to create custom foods and recipes. However, unlike other calorie-counting apps, Carbon offers a science-based coaching system that analyzes the user’s weekly progress via scheduled check-ins and adjusts calorie and macro targets based on progress. Moreover, the app allows the user to dictate their desired rate of progress, as well as any dietary preferences. Although there is a monthly fee for this app, it comes at a fraction of the price of one-on-one coaching.
Infographic on how to select the best method or food tracking app for your personal goals: journaling vs. hand portion tracking vs. calorie tracking apps vs. macro counting apps.

How to Select the Best Food Tracking Method For You

The “best” food tracking method is completely subjective; it depends on the individual and their goal. When selecting a tracking method, it is important to select a method that you understand and find informative, educational, and easy to adhere to. It’s also important to avoid methods that cause stress, you find overly time consuming, or trigger any emotional or disordered eating behaviors. In general:

A food journal is great for:

  • Fostering a healthy relationship with food
  • Focusing on hunger cues
  • Identifying eating patterns
  • Identifying food triggers
  • Addressing digestive issues
  • Long-term use

Hand portion tracking is great for:

  • Ease and convenience
  • Learning about portion sizes
  • Estimating calorie intake
  • On-the-go, busy people
  • Most body composition goals

Calorie/macro counting is great for:

  • Ensuring maximum precision
  • Number-oriented individuals
  • Athletes or individuals with advanced needs
  • Learning about calories
  • Short-term use

It should also be noted that you can stop tracking or switch tracking methods at any time. If you start tracking with a paper food diary and decide you want something more detailed, you can switch to calorie or macro counting at any time, and vice versa.

If you are unsure of what tracking method to use or how to track your food for your personal goals, it is best to work with a registered dietician to create a personalized plan.

The Bottom Line

Whether you’re trying to lose weight or determine the root cause of your digestive issues, there are many ways to track your food and the benefits of doing so. A food journal, calorie counting, and macro counting are all great ways to track food intake, support your health goals, and create better eating habits. The best approach to tracking your food is one that you feel comfortable doing, supports your mental health, and can easily adhere to.

Thai Chicken Noodle Soup

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Turn chicken curry into chicken noodle soup with this Thai chicken noodle soup recipe. Filled with rice noodles, chicken, and veggies, this quick and easy meal is perfect for a cozy lunch or dinner.

A bowl of Thai chicken noodle soup with rice noodles wrapped around chopsticks.

Curries are one of my favorite cold-weather meals because they are creamy, spicy, and full of flavor. I’ve shared lots of Thai-inspired curry recipes on my website before, so this is just another fun recipe to add to the repertoire.

The thing I love most about this particular recipe is that it’s so easy to make and yet it packs so much flavor. Not to mention, it’s super versatile. Once you’ve got the basics down you can mix and match the type of curry paste, noodles, and vegetables to create your own version of this Thai chicken noodle soup!

Close up of a bowl of Thai chicken noodle soup with rice noodles.

Why You’ll Love This Soup

  • Cozy – Full of spices and warming flavors, this chicken noodle soup is a cozy and comforting meal.
  • High in Protein – With 25 grams of protein per serving, it’s a protein-packed meal.
  • Full of Veggies – This Thai chicken noodle soup is full of veggies making it a fiber-rich meal.
  • Made in One Pot – This soup is made in one pot to ensure cleanup is quick and easy.
Ingredients for Thai chicken noodle soup: rice noodles, chicken breasts, coconut milk, red curry paste, mushrooms, onion, garlic, ginger, carrots, bell pepper, and lime.

Thai Chicken Noodle Soup Ingredients

  • Chicken – You can use raw chicken breasts, leftover chicken, or rotisserie chicken in this recipe. See the notes section in the recipe card for details.
  • Noodles – While rice noodles work best in this recipe, you can also use egg noodles if desired.
  • Veggies – A combination of onion, carrots, red bell pepper, and mushrooms adds color and fiber to the soup.
  • Garlic and Ginger – To add flavor and fragrance to this chicken noodle soup.
  • Curry Paste – You can use Thai red curry paste or Thai green curry paste.
  • Chili – While optional, a red Thai chili will increase the heat level of the soup.
  • Broth – You can use chicken stock, chicken broth, or vegetable broth.
  • Coconut Milk – You can use light or full-fat coconut milk.
  • Fish Sauce – While optional, a dash of fish sauce helps to season the soup.
  • Cilantro – Some fresh cilantro to add some greens and brightness to the chicken noodle soup. If you’re not a fan of cilantro, you could use some baby spinach instead.

Dietary Adaptions

To Make it Gluten-Free: While most curry pastes are naturally gluten-free, read your curry paste label to be sure.

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

To Make it Low-Sodium: Use low-sodium chicken broth.

To Make it Low-Fat: Use light coconut milk.

Pot of Thai chicken soup with chicken broth with Thai red curry paste, coconut milk, vegetables, and rice noodles.
Pot of Thai chicken soup with chicken broth with Thai red curry paste, coconut milk, vegetables, rice noodles, and chicken on top.
Pot of Thai chicken soup with chicken broth with Thai red curry paste, coconut milk, vegetables, rice noodles, and chicken and fresh cilantro on top.

How to Make Thai Chicken Noodle Soup

  1. Sautée the veggies. Add the onion, carrots, red bell pepper, mushrooms, garlic, and ginger to a large pot and cook until tender.
  2. Add the curry paste. Add the curry paste to the pot and stir to coat the vegetables.
  3. Add the broth and chicken. Pour the chicken broth into the pot and add the raw chicken, bring to a boil, and simmer until the chicken is cooked.
  4. Shred the chicken. Once the chicken is cooked, remove it from the pot, and shred it into bite-size pieces.
  5. Add the noodles. Add the rice noodles to the pot of broth and cook until partially cooked through.
  6. Add the coconut milk and shredded chicken. Pour the can of coconut milk into the pot, add the shredded chicken, and fresh cilantro, and continue cooking the soup until the noodles are tender.
  7. Serve and enjoy!

You can find the detailed instructions for this Thai chicken soup in the recipe card below.

Red’s Nutrition Tip

This Thai chicken soup is a balanced meal with protein, fiber, complex carbohydrates, and healthy fat. At 567 calories per serving is a hearty, healthy, and filling meal. If you’d like to reduce the calorie content of this soup, simply use light coconut milk instead of full-fat coconut milk.

Large pot of Thai chicken noodle soup with cilantro on top, a side of lime wedges, and a grey tea towel.

Variations & Tips

Here are some simple variations and tips for making the best Thai chicken noodle soup recipe:

Add curry paste to taste. Different brands and types of Thai curry paste have different flavors and spice levels, so feel free to adjust the amount of curry paste to suit your personal taste. If you like things spicy, add more, if you prefer a more subtle flavor, add less.

Cook the noodles separately. Although I cooked the noodles directly in the soup, you can cook the noodles separately and add them to the soup once it’s cooked.

Mix up the vegetables. You can use a wide variety of vegetables in this Thai chicken noodle soup. Although I used carrots, bell peppers, and mushrooms in my recipe, green beans, zucchini, cauliflower, broccoli, eggplant, snap peas, and snow peas would all work well. You can even use a frozen vegetable blend if you like.

Use shrimp or tofu. You can make this recipe pescatarian by swapping the chicken for shrimp, simply add the cooked shrimp to the soup when you add the noodles. You can make this recipe vegetarian by swapping the chicken for tofu, simply cook the tofu in a separate pan or roast it in the oven, then add it to the soup with the noodles.

More Thai-Inspired Recipes:

Two bowls of Thai chicken noodle soup served with cilantro and red chili with chopsticks and a side of lime wedges.

What are the best noodles to use?

I used pad Thai noodles in my recipes, however, you can use any style of rice noodles you enjoy. If using instant noodles, you will need to adjust the cooking time.

Can I cook the noodles in the soup?

Yes. This recipe cooks the noodles directly in the soup, for ease and convenience, however, you can cook the noodles separately if you prefer.

Can I make it in a slow cooker?

To make this Thai chicken noodle soup in a slow cooker, add all the ingredients, except the noodles, to a slow cooker and cook it on low for 5-6 hours or high for 3-4 hours. Once the chicken is cooked, remove it from the slow cooker, and shred it into pieces. Add the noodles to the slow cooker, turn it to high, and cook the noodles until tender. Then return the shredded chicken to the slow cooker, along with the coconut milk and cilantro, and stir it to combine.

Close of of spicy chicken noodle soup with rice noodles wrapped around chopsticks.

Storage + Reheating

To Refrigerate: Once cooled, transfer the soup to an airtight container, or separate containers, and store them in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

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

More Chicken Soup Recipes:

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A bowl of Thai chicken noodle soup with rice noodles wrapped around chopsticks.

Thai Chicken Noodle Soup

Author: Stephanie Kay

This cozy Thai chicken noodle soup is full of protein, veggies, and flavor and makes a healthy lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Thai
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Ingredients

  • 1 tablespoon coconut oil, or olive oil
  • 2 chicken breasts, boneless, skinless
  • 8 ounces rice noodles
  • 1 onion, diced
  • 2 carrots, peeled and julienned
  • 1 red bell pepper, julienned
  • 1 cup mushrooms, sliced
  • 3 cloves garlic, minced or grated
  • 1-inch fresh ginger, minced or grated
  • 1 red Thai chili, minced (optional)
  • 3 tablespoons Thai red curry paste
  • 5 cups chicken broth
  • 1 can (14 ounces) coconut milk
  • 1 teaspoon fish sauce (optional)
  • 1/4 cup cilantro, finely chopped
  • Lime, cut into wedges, to serve

Instructions

  1. In a large pot on medium heat, melt the coconut oil, then add the onion and carrots and cook for 3-4 minutes until tender.
  2. Add the red bell pepper, mushrooms, garlic, ginger, and chili (optional), and cook for 2-3 minutes until slightly tender. Then add the curry paste and stir to coat all the vegetables.
  3. Pour in the broth, stir to combine with the vegetables, and bring to a gentle boil. Add the raw chicken breasts to the pot, submerge them in the broth, reduce the heat to a simmer, and cook for 20 minutes or until the chicken is cooked through.
  4. After 20 minutes, turn down the heat, remove the chicken breasts from the pot, and place them on a cutting board. Using two forks, shred the chicken into fine strips or bite-size pieces and set aside.
  5. Bring the pot of broth back up to a boil, then add the rice noodles and cook for half of the recommended cooking time (e.g. if your noodles need to be cooked for 8 minutes, cook them for 4 minutes). As the noodles cook, stir the soup regularly to ensure the noodles do not stick together.
  6. Once the noodles have cooked halfway, pour in the coconut milk and fish sauce (optional), and return the shredded chicken to the pot. Stir to combine, and continue to cook for the remaining time or until the noodles are tender.
  7. Once the noodles are cooked, turn off the heat, add the chopped fresh cilantro, and stir to combine. Taste and adjust the seasoning with additional salt as needed.
  8. Once cooked, portion the chicken noodle soup into bowls and serve with additional cilantro and fresh lime juice as desired.
YouTube video

Notes

To Use Leftover Chicken or Rotisserie Chicken: Swap the chicken breasts for 4 cups of shredded chicken. Instead of adding the chicken breasts in step #3, simmer the soup on its own, and then add the shredded chicken as per instruction in step #6.

To Cook the Noodles Separately: Omit step #5. Cook the noodles in a separate pot of boiling water, then strain the noodles, and add them to the cooked soup once the chicken and coconut milk has been added.

Nutrition

  • Serving Size: 1 serving
  • Calories: 576 calories
  • Sugar: 7 grams
  • Fat: 27 grams
  • Carbohydrates: 59 grams
  • Fiber: 3 grams
  • Protein: 25 grams

Did you make this recipe?

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Tortilla Egg Bake

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This tortilla egg bake is the perfect recipe for a quick and easy breakfast, lunch, or dinner. Serve it with toppings of your choice for a protein-packed and flavor-filled meal.

Two servings of tortilla egg bake in baking dishes with sliced avocado and cilantro.

Turn a humble tortilla into a crispy and crunchy Tex-Mex-inspired breakfast with these baked egg tortillas. This recipe requires very little effort, in fact, it’s so easy you can assemble the ingredients, pop it in the oven, go about your morning, and come back to a hearty and healthy breakfast in no time.

To be honest, this recipe is more of a concept than a recipe because it’s so easily customizable. Once you’ve got the tortilla and eggs, you can add any combination of veggies that you like and cover it with toppings of your choice. From tomatoes to black beans to avocado, the options for this baked egg tortilla are endless.

Close up of eggs baked in a tortilla.

Why You’ll Love It

  • Quick & Easy – Prepped in under 5 minutes, it’s perfect for a quick weekday breakfast.
  • Well-Balanced – These tortilla baked eggs are filled with protein, complex carbohydrates, fiber, and healthy fats to create a balanced meal.
  • Flavor-Packed – While simple these eggs are full of Tex-Mex-inspired flavor.
Ingredients for tortilla baked eggs: flour tortillas, bell pepper, eggs, crushed tomatoes, chili powder, avocado, cheese, and cilantro.

What You’ll Need

  • Tortilla – Use a large flour tortilla, ideally 7 to 8 inches in size.
  • Eggs – To add some protein and healthy fats.
  • Tomatoes – You can use fresh diced tomatoes, crushed tomatoes, or tomato sauce.
  • Chili Powder – To add a bit of spice, you can also use red pepper flakes or chili flakes.
  • Bell Pepper – The recipe calls for red bell pepper, but any color will work.
  • Green Onion – To add some bite, feel free to omit if you don’t like onion. You can also use a bit of white, yellow, or red onion.
  • Cheese – To make it nice and cheesy, cheddar, Monterey jack, and Havarti all work well.
  • Avocado – To add some healthy fats.
  • Cilantro – To add some freshness and greens.
  • Salt & Pepper – To season.

In addition to the above, you could also add black beans, bacon, sausage, chorizo, and/or other veggies of your choice.

Dietary Adaptions

To Make it Gluten-Free: Use a gluten-free tortilla or corn tortilla.

To Make it Dairy-Free: Omit the cheese or use a dairy-free cheese.

Flour tortilla in a white baking dish.
Flour tortilla with crushed tomatoes in a white baking dish.
Flour tortilla with crushed tomatoes and diced bell pepper in a white baking dish.

How to Make a It

This recipe is very easy to make, here’s what you’ll do:

  1. Add the tortilla to a baking dish.
  2. Top with tomatoes and veggies.
  3. Crack the eggs on top.
  4. Bake until the eggs are set, and the tortilla is golden and crispy.
  5. Add toppings and enjoy!

You can find the instructions in the recipe card below.

Flour tortilla with crushed tomatoes, diced bell pepper, and sliced green onion in a white baking dish.
Flour tortilla with crushed tomatoes, diced bell pepper, sliced green onion, and eggs in a white baking dish.
Flour tortilla with crushed tomatoes, diced bell pepper, sliced green onion, eggs, and shredded cheese in a white baking dish.

Red’s Nutrition Tip

If you’d like to increase the protein content of this dish, simply add some cooked bacon or sausage to the tortilla before adding the eggs.

Are wheat or corn tortillas better?

While you can use any type of tortilla for this recipe, flour tortillas work best. Wheat tortillas are slightly softer and bake well, while corn tortillas are a little heartier and may get a little extra crispy when baked. You can also use gluten-free tortillas if needed.

Eggs baked in a tortilla with veggies in a baking dish on a white background.

What Kind of Dish to Use

You can bake the tortilla eggs in a small square, round, or oval baking dish, or a small frying pan that is 1 to 2 inches deep. While you can use a large baking dish or frying pan, using a smaller one helps to hold the sides of the tortilla to ensure it gets crispy.

What to Serve with Tortilla Baked Eggs

This baked egg tortilla is delicious and nutritious on its own, but topping it with sour cream, hot sauce, and salsa would add lots of flavor. Additionally, serving it with a side of fresh fruit would help to increase the overall fiber content of the meal.

Two baking dihes with egg baked tortillas with a side of chilies, sliced avocado, and coffee.

Storage + Reheating

Once baked, you can store this egg tortilla bake in the fridge for up to 3 days. To reheat, warm it in the oven at 350°F for 5 minutes or in the microwave for 1-2 minutes.

More Egg Bake Recipes:

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Two baking dihes with egg baked tortillas with a side of chilies, sliced avocado, and coffee.

Tortilla Egg Bake

Author: Stephanie Kay

This baked egg tortilla is quick and easy to make and is a protein-filled meal you can enjoy for breakfast, lunch, or dinner.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 1 serving
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 large tortilla
  • 1/4 cup crushed tomatoes, or tomato sauce
  • 1/4 teaspoon chili powder, or red pepper flakes
  • 1/4 red bell pepper, diced
  • 1 green onion, diced
  • 2 eggs
  • 1/4 cup shredded cheese
  • 1/4 avocado, sliced, for topping
  • Cilantro, roughly chopped, for topping
  • Olive oil, for greasing
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 375°F and grease a small 7-inch baking dish with olive oil.
  2. Place the tortilla in the baking dish, pressing down into the dish, with the tortilla coming up the sides of the dish.
  3. Spoon the crushed tomatoes onto the tortilla, sprinkle the chili powder on top, then top with diced bell pepper and green onion (white parts only).
  4. Crack the eggs on top of the vegetables, season with a pinch of salt and pepper, and sprinkle shredded cheese on top.
  5. Transfer the baking dish to the oven and bake for 15-20 minutes until the tortilla is slightly crispy and the eggs are cooked to your liking.
  6. Once cooked, remove the baking dish from the oven and top it with sliced avocado, cilantro, and additional toppings of your choice, and serve immediately.
YouTube video

Nutrition

  • Serving Size: 1 dish
  • Calories: 476 calories
  • Sugar: 5 grams
  • Fat: 31 grams
  • Carbohydrates: 26 grams
  • Fiber: 6 grams
  • Protein: 25 grams

Did you make this recipe?

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

Cacao vs Cocoa: What’s the Difference?

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If you’ve been in the baking aisle, you’ve likely noticed that some packages are labeled cacao while others are labeled cocoa. So, what exactly is the difference? And is one healthier than the other? Here is everything that you need to know about cacao vs. cocoa.

Cacao vs Cocoa: What's the difference?

All dark chocolate is made from cacao beans but not all cacao is chocolate. While cacao and cocoa start from the same place, their method of processing varies.

What’s the Difference Between Cacao and Cocoa?

Although the terms “cacao” and “cocoa” are used interchangeably, there is a difference between the two. Cacao refers to the raw material harvested from the cacao tree, while cocoa refers to the product created after the beans are finely ground into a powder and roasted.

The term cacao is typically used to identify beans from the Theobroma cacao tree; a plant that produces large pod-like fruits, which contain seeds in white a sticky, sweet, and tart pulp (1). When ripe, cacao pods are harvested and cracked open to remove the seeds, known as cacao beans. Once harvested, the beans are then transferred to heaps or bins, often covered with banana leaves, and left to ferment for several days (2). This process of fermentation helps to destroy the coat of the seed, kill the germ, and begin to develop a sweeter taste (3).

The fermented cacao beans are then dried in the sun for several days before being sorted for production. Any flat, germinated, moldy, or broken beans are sorted and removed, and all the good beans are sorted into sacks for further processing. The sorted beans are typically roasted unless a raw product is required, then crushed to create cacao nibs ready to make chocolate products (2).

Once the beans are fermented, dried, and roasted, they are minimally processed into cacao nibs to be used to create dark chocolate and chocolate products.

Although there is some variation within the chocolate industry, most experts use the term cacao to describe the pods, beans, or nibs, or any raw products made from the cacao bean prior to roasting, while the term cocoa is used to describe products after roasting. Cocoa is typically consumed as a drink or blended with sugar, milk, cocoa butter, and cacao to make chocolate.

Infographic of the difference between cacao vs. cocoa pronunciation, processing, taste, nutrients, and calories.

What about cacao powder vs. cocoa powder?

Cacao powder and cocoa powder are very similar, the only difference being the temperature used for processing. Cacao powder is made from raw cacao beans processed at a low temperature and then milled into a powder, while unsweetened cocoa powder is made from roasted cacao beans processed at a high temperature and then milled into a powder (4). Cacao powder tends to have a bitter taste, while cocoa powder is often alkalized during processing (or Dutch-processed) to reduce acidity and bitterness.

Cacao vs. Cocoa Nutrition

Here is a comparison of one tablespoon (5 grams) of cacao powder vs. cocoa powder (5, 6).

NUTRITION PER 5gCACAO POWDERCOCOA POWDER
Calories20 calories11 calories
Protein1.0 grams0.9 grams
Fat0.5 grams0.7 grams
Carbohydrate3.0 grams2.9 grams
Fiber2.0 grams1.9 grams
Sugar 0 grams0 grams
Potassium100 mg 76 mg
Calcium 0 mg6.9 mg
Iron 0.6 mg0.7 mg

Health Benefits of Cacao

Cacao is a good source of micronutrients and beneficial compounds, specifically:

  • Antioxidants – Cacao is a source of flavanols, a nutrient with antioxidant properties (7).
  • Minerals – Cacao is a good source of iron; one tablespoon of cacao powder contains 0.6 mg of iron and 1 ounce of a 70-85% dark chocolate bar contains 3.37 mg of iron (5, 8). Cacao is also a good source of trace minerals, including magnesium, selenium, manganese, and chromium, which are not listed on nutrition labels.
  • Protein – Cacao contains moderate levels of protein. Most notably, cacao contains an amino acid called tryptophan, which sends signals to your brain that help you relax (9).
  • Fiber – Cacao beans are also a decent source of fiber, containing 8.99 grams of fiber per 1-ounce serving of raw cacao nibs (10).

Generally speaking, the less processed the cacao the higher the levels of trace minerals and antioxidants (11). Moreover, dark chocolate has a higher cacao content and less added sugar than milk chocolate and, therefore, has a higher content of minerals.

FAQs

Which is healthier cocoa or cacao?

Pure cacao powder contains more minerals and more antioxidants than cocoa powder, however, both options are nutritious and low in calories.

Are cacao and cocoa same?

Cacao refers to cacao beans that have not been roasted, while cocoa refers to the powder and products produced after roasting.

What is the difference between 100% cocoa and 100% cacao?

100% cacao powder is made from ground raw cacao beans, while 100% cocoa powder is made from ground, roasted cacao beans. Cacao powder is typically found in health food stores, while cocoa powder can be easily found in grocery stores.

Can I substitute cacao powder for cocoa powder?

Yes. If a recipe calls for unsweetened cocoa powder but you only have cacao powder you can certainly use it, just be aware that cacao has a much stronger taste so you will likely need less of it. Cacao powder also absorbs less liquid than cocoa powder so you may need to adjust the recipe accordingly. Remember, you can always add more but you can’t take away so it’s best to start with less and increase the amount as needed.

The Bottom Line

Although there is a difference between cacao and cocoa, there is a lot of variation between the two terms and the use is inconsistent.  Generally speaking, cacao products such as cacao nibs and cacao powder are made from raw cacao beans, while cocoa powder is made from roasted cacao beans. Cacao is the purest form of chocolate you can consume and is used to make dark chocolate and other chocolate products.

Spinach Artichoke Chicken Casserole

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Turn your favorite dip into a delicious dinner idea with this spinach artichoke chicken casserole recipe! This high-protein, low-carb, one-pan meal is perfect for a hearty and healthy weeknight meal.

Spinach artichoke chicken casserole in a white casserole dish with a gold serving spoon on a white background.

Casseroles make great family dinners because they are so easy to make and can easily serve a crowd. By simply combining delicious ingredients, adding them to a baking dish, and popping it in the oven you can create a family-friendly meal in under an hour that makes plenty of leftovers!

This spinach artichoke chicken casserole is a protein and fiber-packed meal that can be enjoyed on its own for a low-carb-meal, or paired with a side of complex carbohydrates, such as rice or pasta, for a healthy and balanced meal. If you like spinach artichoke dip, you’re going to love this recipe.

A serving of spinach artichoke chicken casserole with brown rice on a grey plate with a fork and glass of water.

Why You’ll Love This Recipe

  • Easy – Made in one pan, this casserole is very simple to prepare.
  • High in Protein – This spinach artichoke chicken casserole contains over 35 grams of protein per serving.
  • Low in Carbs – This low-carb recipe is a great option for specific dietary needs.
  • Great for Meal Prep – This casserole keeps well in the fridge and freezes making a great meal prep idea.
Ingredients for spinach artichoke chicken casserole: chicken breasts, frozen spinach, canned artichokes, sour cream cream cheese, parmesan, mozzarella cheese, onion powder, garlic powder, and salt.

Ingredients for Spinach Artichoke Chicken Casserole

  • Chicken – This recipe calls for skinless, boneless chicken breasts to ensure the chicken is tender and juicy, however, you can use chicken thighs if you prefer. See the recipe notes below for details.
  • Artichokes – You can use whole or quartered, jarred, or canned artichokes.
  • Spinach – You can use fresh or frozen spinach.
  • Sour Cream – You can use full-fat or low-fat sour cream. Alternatively, you can use Greek yogurt if needed.
  • Cream Cheese – You can use regular or whipped, full-fat, or low-fat cream cheese.
  • Parmesan Cheese – Be sure to use freshly grated parmesan cheese for the best results.
  • Mozzarella Cheese – To ensure the casserole is nice and cheesy.
  • Onion & Garlic – The recipe calls for onion powder and garlic powder to keep it simple, but you could use a whole sauteed diced onion and four garlic cloves if you prefer.
  • Salt & Pepper – To season the casserole.

Dietary Adaptions

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

To Make it Low-Fat: Use low-fat sour cream and low-fat mozzarella cheese.

Chicken breasts with salt and pepper in a white casserole dish.
Chicken breasts covered in spinach artichoke dip mixture in a white casserole dish.

How to Make Spinach Artichoke Chicken Casserole

  1. Season the chicken. Season each chicken breast with salt and pepper on both sides.
  2. Make the spinach artichoke mixture. Add the sour cream, cream cheese, parmesan, onion powder, garlic powder, salt, spinach, and artichoke hearts to a large bowl and mix until well combined.
  3. Add everything to a casserole dish. Add the chicken breasts to a casserole dish and cover with the spinach artichoke mixture.
  4. Cover with mozzarella. Sprinkle shredded mozzarella cheese over the top of the chicken and spinach artichoke mixture.
  5. Bake in the oven. Transfer the baking dish to the oven at 375°F and bake until the chicken is tender and juicy.
  6. Serve and enjoy!

You can find the detailed instructions in the recipe card below.

Spinach artichoke marinated chicken breasts covered in mozzarella cheese in a white casserole dish.
Baked spinach artichoke chicken casserole in a white casserole dish.

Red’s Nutrition Tip

This recipe is full of healthy fats from sour cream, cream cheese, and mozzarella cheese, however, if you’d prefer a lower-fat or lower-calorie option, simply use low-fat sour cream, low-fat cream cheese, and skim mozzarella cheese instead.

What To Serve with this Chicken Casserole

This spinach artichoke chicken casserole is full of protein and healthy fats. To make it a more balanced meal, you can serve it with a source of complex carbohydrates, such as:

  • Pasta
  • Orzo
  • Noodles
  • Rice
  • Potatoes
  • Couscous
  • Cauliflower rice
Spinach chicken artichoke casserole in a baking dish with parsley and a serving spoon.

Can I use chicken thighs?

Yes, you can use skinless and boneless chicken thighs in this recipe. To add them to the casserole, simply sear them for 1-2 minutes per side before adding them to the dish, this helps to ensure they are tender and not rubbery when baked. See detailed instructions in the notes section of the recipe card below.

Close up of spinach artichoke chicken casserole.

Is it better to use fresh or frozen spinach?

You can use fresh or frozen spinach in this artichoke chicken casserole. To use fresh spinach, chop and sauté the spinach before adding it to the sour cream mixture. See detailed instructions in the notes section of the recipe card below.

Spinach artichoke chicken with brown rice on a plate.

Storage + Reheating

To Refrigerate: Once cooled, transfer the casserole to an airtight container and store it in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, allow the casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months. To freeze leftovers, place the portions in an airtight container(s) and store them in the freezer for up to 3 months.

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

More Chicken Casserole Recipes:

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Spinach artichoke chicken casserole in a white casserole dish with a gold serving spoon on a white background.

Spinach Artichoke Chicken Casserole

Author: Stephanie Kay

This creamy and cheesy spinach artichoke chicken casserole is a high-protein, fiber-rich, and delicious family-friendly dinner idea that makes great leftovers.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings
  • Category: Casserole
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 4 chicken breasts, boneless, skinless
  • 1 can (14-ounce) artichoke hearts, drained, quartered
  • 4 ounces frozen spinach (about 1 cup), thawed
  • 1/2 cup cream cheese (4 ounces), softened to room temperature
  • 1 cup sour cream
  • 1/2 cup parmesan cheese, grated
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 cup mozzarella cheese, grated

Instructions

  1. Preheat the oven to 375°F.
  2. Place the thawed, frozen spinach in a strainer and press it well to remove all excess water, then transfer it to a cutting board and roughly chop it into pieces.
  3. In a large bowl, add the sour cream, cream cheese, parmesan cheese, onion powder, garlic powder, salt, and black pepper, and whisk to combine. Add the drained, quartered artichoke hearts and spinach and stir until well incorporated.
  4. Place the chicken breasts on a cutting board, season with additional salt and pepper on both sides and then transfer them to a large 9×13-inch casserole dish.
  5. Pour the spinach artichoke mixture into the baking dish and spread it out evenly to cover the chicken.
  6. Transfer the casserole dish to the oven and bake for 20 minutes, then remove from the oven, top with shredded mozzarella, and return to the oven for 10-15 minutes until the chicken is cooked through or has reached an internal temperature of 165°F.
  7. Once baked, remove the chicken from the oven and serve immediately on its own or with rice, potatoes, or pasta. Any leftover chicken casserole can be stored in the fridge for up to 5 days or in the freezer for up to 3 months.
YouTube video

Notes

To Use Chicken Thighs: Swap the chicken breasts for 8 skinless, boneless chicken thighs. For the best results, season the chicken thighs with salt and pepper and then sear them for 1-2 minutes per side in a skillet on medium-high before adding them to the casserole dish.

To Use Fresh Spinach: Swap the frozen spinach for 4 cups of fresh spinach. Roughly chop the fresh spinach and sauté it in a pan, removing any excess water, before adding it to the sour cream and cheese mixture.

Nutrition

  • Serving Size: 1 serving
  • Calories: 387 calories
  • Sugar: 2 grams
  • Fat: 22 grams
  • Carbohydrates: 10 grams
  • Fiber: 3 grams
  • Protein: 38 grams

Did you make this recipe?

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10 High-Protein Nuts

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Whether you’re trying to increase your protein intake or looking for more plant-based sources of protein, nuts are a good way to add more protein to your diet. From peanuts to pistachios to pine nuts, here is a list of the top high-protein nuts you can add to your diet today.

High protein nuts in small bowls on a dark background.

Table of contents

Although nuts are primarily a source of fat, nuts do contain moderate to low levels of protein and contribute to your daily protein intake. Calorie per calorie, nuts contain less protein than beans, lentils, or high-protein grains, a similar level of protein compared to seeds, and more protein than fruits and vegetables.

While nuts do contain protein, they do not contain all essential amino acids and are considered incomplete protein sources. For this reason, nuts are best consumed along with complete protein sources, such as meat or dairy, as paired with other plant-based protein sources if consumed as part of a vegetarian or vegan diet.

Whether you consume them raw, roasted, or in the form of nut butter, nuts are a great way to add more healthy fats, fiber, and protein to your diet in conjunction with other high-protein foods.

Infographic ranking of high protein nuts: peanuts, almonds, pistachios, cashews, pine nuts, walnuts, Brazil nuts, hazelnuts, and pecans.

List of Protein-Rich Nuts

Here is a list of the most popular high-protein nuts, ranked from highest to lowest protein content per serving.

1. Peanuts

Despite their name, peanuts are not related to tree nuts and are rather part of the legume family along with lentils, beans, and soy. Peanuts grow below ground as the fruit of the peanut plant and are one of the most consumed nuts in the United States. Peanuts are a rich source of fat, carbohydrates, and protein, as well as potassium, phosphorus, and magnesium. Peanuts can be consumed raw, roasted, salted, or unsalted, or in the form of peanut butter, and can be used in sweet dishes, such as cookies, or savory dishes, such as stews.

Nutrition Facts of Peanuts, per 1-ounce serving of raw peanuts (1)

  • Protein: 6.58 grams
  • Fat: 12.28 grams
  • Carbs: 7.51 grams
  • Fiber: 2.27 grams

2. Almonds

While referred to as nuts, almonds are in fact seeds that grow as fruit of the almond tree. Almonds grow in a shell, however, the shell is usually removed when sold and almonds can be purchased whole, sliced, slivered, raw, roasted, or salted in most grocery stores. In addition to being sold as nuts, almonds are also used to make almond milk, butter, oil, flour, and paste. Almonds are a good source of fiber and monounsaturated fats, and the skin is a good source of antioxidants (2). Whole almonds are great for high-protein snacks, while almond flour is a great way to add a boost of protein and healthy fats to baked foods such as muffins or pancakes.

Nutrition Facts of Almonds, per 1-ounce serving of whole, raw almonds (3)

  • Protein: 6.07 grams
  • Fat: 14.49 grams
  • Carbs: 5.67 grams
  • Fiber: 3.06 grams

3. Pistachios

Pistachios are a member of the cashew family, grow in trees, have a slight green color, and a slightly sweet taste. Pistachios are one of the lowest-calorie and highest-protein nuts, with a much higher calorie-to-protein ratio than that of most nuts. They also contain a higher ratio of essential amino acids to protein than other nuts, which are important heart-healthy nutrients (4). Pistachios can be purchased shelled or unshelled, salted or unsalted, and a great for snacking, baked goods, like cookies, or savory dishes, like salmon.

Nutrition Facts of Pistachios, per 1-ounce serving of raw pistachio nuts (5)

  • Protein: 5.81 grams
  • Fat: 12.76 grams
  • Carbs: 7.85 grams
  • Fiber: 1.98 grams

4. Cashews

Cashews are the seed of the tropical cashew tree and the accessory to the cashew apple fruit. Cashews have a rich and buttery taste, fatty texture, and are a good source of unsaturated fats, copper, magnesium, manganese, and zinc. Cashews can be found raw, roasted, salted, or unsalted, and are also used to make cashew milk and cashew butter. Cashews are a great addition to trail mix, granola, and salads, such as curried chicken salad.

Nutrition Facts of Cashews, per 1-ounce serving of raw cashews (6)

  • Protein: 4.93 grams
  • Fat: 11.03 grams
  • Carbs: 10.29 grams
  • Fiber: 1.16 grams

5. Pine Nuts

As the name implies, pine nuts are edible seeds that come from various species of pine cones. In addition to being high in protein, these small white nuts are rich in omega-3 fatty acids, magnesium, and iron. Pine nuts are a healthy protein-rich snack that can be consumed raw or roasted, they can also be added to salads, or blended into sauces such as pesto and used in pasta or as a spread in a sandwich.

Nutrition Facts of Pine Nuts, per 1-ounce serving of raw pine nuts (7)

  • Protein: 4.45 grams
  • Fat: 17.38 grams
  • Carbs: 5.27 grams
  • Fiber: 1.11 grams

6. Walnuts

Walnuts are seeds from the fruit shell that grows on a walnut tree, also known as genus Juglans. Walnuts have a distinct brain-like shape and contain more omega-3 fats, specifically alpha-linolenic acid (ALA), and fewer carbohydrates than any other nut. Walnuts have a mild, earthy, and slightly tangy flavor, and are sold in their shell, or shelled in whole or half pieces. With their hearty texture and high protein content, chopped walnuts are a great addition to baked goods, such as muffins, and vegetarian dishes such as lentil loaf or meatless pasta sauces.

Nutrition Facts of Walnuts, per 1-ounce serving of raw, English walnut halves (8)

  • Protein: 4.14 grams
  • Fat: 19.76 grams
  • Carbs: 3.09 grams
  • Fiber: 1.47 grams

7. Brazil Nuts

Not only are Brazil nuts one of the highest protein nuts, but they are the largest in size, as their large, oblong shape, helps them stand out in the bowl of mixed nuts. Brazil nuts come from a rainforest tree and grow in hard-shelled fruits that resemble coconuts. Along with protein and healthy fats, Brazil nuts are a significant source of selenium, as just one Brazil nut provides 175% of the daily value. Pair Brazil nuts with dried fruit for a sweet and savory office snack full of protein, healthy fats, carbohydrates, and micronutrients.

Nutrition Facts of Brazil Nuts, per 1-ounce serving of dried, unblanched, Brazil nuts (9)

  • Protein: 4.05 grams
  • Fat: 19.02 grams
  • Carbs: 3.32 grams
  • Fiber: 2.13 grams

8. Hazelnuts

Hazelnuts, also known as filberts, are the fruit of the hazel tree and have a distinctly round shape. Hazelnuts are crunchy with a rich taste and are commonly paired with chocolate or cocoa powder in desserts or to make sweet spreads, such as Nutella. In addition to being a good source of protein, hazelnuts are also a good source of omega-3 fats and antioxidants in the form of vitamin E.

Nutrition Facts of Hazelnuts, per 1-ounce serving of raw hazelnuts or filberts (10)

  • Protein: 3.83 grams
  • Fat: 15.17 grams
  • Carbs: 7.51 grams
  • Fiber: 2.38 grams

9. Pecans

Pecans are nuts from hickory trees native to the Southern United States and Northern Mexico. These high-fat nuts are high in calories and contain a moderate level of protein. Pecans are also a good source of micronutrients, namely copper, thiamine, and zinc, monounsaturated fatty acids, and contain antioxidants in the form of vitamin A. Pecans are delicious in baked goods, such as granola and baked oatmeal, or as a simple snack.

Nutrition Facts of Pecans, per 1-ounce serving of raw pecan halves (11)

  • Protein: 2.82 grams
  • Fat: 20.78 grams
  • Carbs: 3.60 grams
  • Fiber: 1.64 grams

10. Macadamia Nuts

Although macadamia nuts are the lowest protein-containing nut, they do contain some protein. Macadamia nuts are indigenous to Australia and are primarily a source of healthy fats, carbohydrates, and fiber, and are particularly high in manganese. Macadamia nuts are commonly sold raw and shelled and are also used to make macadamia nut milk, a popular, yet pricey, non-dairy milk alternative.

Nutrition Facts of Macadamia Nuts, per 1-ounce serving of raw macadamia nuts (12)

  • Protein: 2.21 grams
  • Fat: 18.40 grams
  • Carbs: 6.83 grams
  • Fiber: 2.15 grams

Ranking of High-Protein Nuts per Serving

NutProtein per 1 ounceCalories per 1 ounce
Peanuts6.58 grams167 calories
Almonds6.07 grams177 calories
Pistachios5.81 grams170 calories
Cashews4.93 grams160 calories
Pine Nuts4.45 grams195 calories
Walnuts4.14 grams207 calories
Brazil Nuts4.05 grams187 calories
Hazelnuts3.83 grams182 calories
Pecans2.82 grams213 calories
Macadamia Nuts2.21 grams202 calories

All nutrition data is based on FoodData Central.

FAQs

Which nut is highest in protein?

Peanuts are the highest protein nut containing 6.58 grams of protein per 1-ounce serving. Peanuts are closely followed by almonds and pistachios, which contain 6.07 and 5.81 grams of protein per 1-ounce serving respectively.

What nuts are high in protein and low in calories?

Peanuts, almonds, and pistachios have the highest protein-to-calorie ratio as they contain more protein and fewer calories from carbohydrates and fat than any other nuts.

What is the portion size of nuts?

The recommended portion size of nuts is 1 ounce (28 grams) or roughly one small, cupped handful.

In addition to nuts, there are many high-protein seeds, specifically hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, and chia seeds, which can be paired with protein-rich nuts to ensure you’re eating more protein throughout the day.

The Bottom Line

While nuts are primarily a source of fat and carbohydrates, certain nuts contain higher levels of protein than other plant foods. Peanuts, almonds, and pistachios top the list of high-protein nuts and seeds and are a good way to add more protein to your diet.

Beet Pasta

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Turn roasted beets into a rich and creamy pasta sauce with this beet pasta recipe. You can serve this pasta sauce with any pasta you like for a fun and family-friendly weeknight meal.

Beet pasta with feta cheese and parsley on top in a white bowl.

This bright pink pasta recipe, also known as Barbie pasta, was popularized on TikTok, and I just decided to make a version of my own. While the original recipe by Kat Clark used Greek yogurt, and other recipes have used goat cheese, cottage cheese, and sour cream, I think feta cheese is the perfect salty pairing to sweet roasted beets.

Not only do these flavors pair particularly well but the addition of feta cheese helps to add a little boost of protein to this creamy beet pasta at the same time. Whether you choose to eat it as a vegetarian main course or a side dish to grilled meat, this colorful beet pasta sauce is a fun way to mix up pasta night and add some more veggies to your diet.

Roasted beet pasta with feta and parsley in a white bowl with a fork and tea towel.

Why You’ll Love It

  • Easy – If you can turn on the oven, boil water, and turn on a blender, you can make this pasta recipe.
  • Rich and Creamy – The combination of roasted beets and feta cheese makes a creamy pasta sauce.
  • Full of Veggies – This beet pasta is a sneaky way to add more veggies to your diet.
  • Full of Color – The tender beets create a bright and colorful pink pasta dish.
  • Great for Meal Prep – This recipe keeps well in the fridge and freezer making it great for make-ahead meals.
Ingredients for beet pasta; rigatoni, red beets, shallot, garlic, feta, and parsley.

What You’ll Need

  • Pasta – You can use short-cut pasta such as rigatoni, fusilli, or penne, or long pasta such as spaghetti, linguine, or bucatini.
  • Beets – The most important ingredients in this creamy beet pasta. I used red beet, however, you could use golden beets as well. If desired, you can use pre-cooked beet, see recipe notes in the recipe card below.
  • Feta – To make the sauce creamy and add some protein at the same time. You could also use plain goat cheese, mascarpone cheese, or ricotta cheese.
  • Shallot – To flavor the sauce. You can use a small onion if needed.
  • Garlic – To flavor the sauce.
  • Olive Oil – To roast the beets.
  • Lemon Juice – To balance the acid in the creamy beet sauce.
  • Salt and Pepper – To season.

In addition to the above, I recommend freshly grated parmesan cheese, lemon zest, and finely chopped parsley, fresh basil, fresh dill, or fresh mint.

Dietary Adaptions

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

To Make it Dairy-Free: Use 1/2 cup canned full-fat coconut milk.

Raw beets, shallot, and garlic in olive oil in a white baking dish.
Roasted beets, shallot, and garlic in olive oil in a white baking dish.

How to Make Roasted Beet Pasta

  1. Roast the beets. Add the beets, shallot, and garlic to a baking dish, drizzle with olive oil, season with salt and pepper, and roast until tender.
  2. Cook the pasta. Add the pasta to a large pot of salted water and cook to al dente.
  3. Blend the sauce. Add the roasted beets, shallot, garlic, feta, and lemon juice to a blender with pasta water and purée until smooth.
  4. Mix it all together. Strain the cooked pasta, then return it to the pot, cover with beet pasta sauce, and mix until well combined.
  5. Serve immediately. Spoon the pasta into bowls and serve with additional cheese and fresh herbs on top.

You can find the detailed instructions in the recipe card below.

Roasted beets, roasted shallot, roasted garlic, and feta in a blender.
Creamy beet pasta sauce in a blender.

What To Serve with Beet Pasta

This roasted beet pasta makes an excellent vegetarian main course, however, if you want to increase the protein content, I would suggest serving it with grilled chicken, steak, or salmon. If you wanted to increase the fiber content, I would serve it with a side of steamed vegetables, such as asparagus, broccoli, or green peas, or a simple green salad.

Cooked pasta with beet pasta sauce in a pot.
Cooked pasta with beet sauce in a pot.

Red’s Nutrition Tip

While they may not be popular with everyone, beets are a high-underrated vegetable that is low in calories, high in fiber, and rich in micronutrients, including folate, manganese, and copper (1). Beets have also been shown to possess a number of anti-inflammatory properties and improve cardiovascular health by lowering blood pressure and increasing blood flow (2).

More Beet Recipes

If you want more beet recipe ideas, check out my French lentil and beet salad, beet soup, baked veggie chips, roasted root vegetables, and roasted vegetable salad.

Two bowls of pasta with beet pasta sauce in a bowl.

FAQs

What does beet pasta taste like?

The sweet and earthy taste of roasted beets, paired with the salty taste of feta cheese, creates a well-balanced, rich, and creamy sauce for beet pasta without an over-powering beet flavor.

Do you have to peel beets before roasting them?

You do not need to peel beet before roasting, however, removing them creates a creamier pasta sauce. You can remove the skin from the beets before or after roasting.

Is it better to boil or roast beets?

Roasting beets brings out their natural sugars, creating a sweeter and more caramelized flavor, while boiling beet dilutes their flavor.

Close up with cooked pasta and beet pasta sauce in a bowl.

Storage + Reheating

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

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

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

More Pasta Recipes:

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Beet pasta with feta cheese and parsley on top in a white bowl.

Beet Pasta

Author: Stephanie Kay

This beet pasta recipe is easy to make, full of color, flavors, and nutrients. Serve it as a main course or side dish to grilled meat.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings
  • Category: Main
  • Method: Roasted
  • Cuisine: American
Print Recipe

Ingredients

  • 1 pound short-cut pasta, such as rigatoni
  • 1 pound red beets (about 2 large beets)
  • 1 shallot, or small onion
  • 4 cloves garlic
  • 2 tablespoons olive oil
  • 4 ounces feta (about 1 cup crumbled)
  • 1 tablespoon lemon juice
  • Salt
  • Black pepper
  • Fresh herbs, finely chopped, to serve

Instructions

  1. Preheat the oven to 400°F and wash the beets to remove any excess dirt.
  2. Using a kitchen peeler, peel the beets to remove the skin and, using a sharp knife, trim the ends off the beets and slice the beets into 1/4 to 1/2-inch wedges. Remove the skin from the shallot and slice it in half lengthwise.
  3. In a casserole dish or on a baking sheet, add the sliced raw beets, sliced shallot, and garlic cloves (with skin on), drizzle with olive oil, season generously with salt and pepper, and toss until everything is coated in oil. Transfer to the oven and bake for 40-45 minutes until the beets are tender and be can easily pierced with a fork.
  4. With 10 minutes remaining on the beets, bring a large pot of well-salted water to a boil. Once boiling, add the pasta, reduce to a very gentle simmer, and cook the pasta to al dente or as per package directions.
  5. While the pasta is cooking, scoop out 1 cup of pasta cooking water and set it aside.
  6. Once the beets are roasted, remove the casserole dish from the oven. Once cool enough to handle, after a minute or two, trim the end of the shallot and press the garlic cloves out of their skin.
  7. In a high-speed blender, add the roasted beets, onion, garlic cloves, feta, lemon juice, and 1/2 cup of the reserve pasta water, and purée until a smooth sauce forms. Add additional starchy pasta water to thin the sauce as needed.
  8. Once the pasta is cooked and drained, return it to the pot you cooked it in, pour the beet sauce on top, and gently stir it together until well combined and the pasta is well coated in sauce.
  9. The pasta can be served immediately with additional feta, or parmesan cheese, lemon zest, and/or parsley on top. Any leftovers can be stored in an airtight container in the fridge for up to 5 days in the freezer for up to 3 months.
YouTube video

Notes

To Use Pre-Cooked Beets: Instead of roasting the vegetables as per step #3, mince the shallot and garlic and sauté them in olive oil in a pan until tender. Once cooked, add them to a food processor to make the beet pasta sauce as per step #7.

Nutrition

  • Serving Size: 1 serving
  • Calories: 408 calories
  • Sugar: 8 grams
  • Fat: 10 grams
  • Carbohydrates: 66 grams
  • Fiber: 5 grams
  • Protein: 14 grams

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Pumpkin Granola

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Filled with rolled oats, pumpkin seeds, maple syrup, and pumpkin pie spices, this easy pumpkin granola recipe is a great fall meal prep idea that is perfect for healthy breakfast and snacks.

Two small bowls of pumpkin granola with plain Greek yogurt and a jar full of pumpkin spice granola on a white background.

If you love the flavor of pumpkin spice, you’re going to love this pumpkin granola recipe. The combination of cinnamon, ginger, nutmeg, and cloves makes the perfect pumpkin pie spice mix to flavor this granola that will fill your house with fall scent and tastebuds with fall flavor.

Whether you’re whipping it up as a healthy breakfast, sweet snack, or as part of a weekend bunch, this pumpkin spice granola is a fun flavor that is sure to please a crowd.

Pumpkin granola on a baking sheet with a wooden spoon.

Why You’ll Love Pumpkin Spice Granola

  • Easy to Make – If can add ingredients to a bowl, stir, and turn on the oven, you can make this granola!
  • Full of Fall Flavor – The combination of spices ensures that this granola is full of pumpkin spice.
  • Crispy and Crunchy – This granola is toasted to perfection with crunchy clusters.
  • Great for Meal Prep – This pumpkin granola keeps well in the pantry, fridge, and freezer.
Ingredients for this pumpkin granola recipe: rolled oats, pumpkin puree, pumpkin pie spice mix, pecans, pumpkin seeds, olive oil, and maple syrup.

Pumpkin Granola Ingredients

  • Rolled Oats – Be sure to use rolled oats or old-fashioned rolled oats, do not use steel-cut oats, quick oats, or instant oats.
  • Pumpkin Puree – To add moisture and pumpkin flavor.
  • Raw Pecans – To add some flavor and healthy fats.
  • Pumpkin Seeds – To add some crunch and enhance the pumpkin aspect of the granola.
  • Pumpkin Pie Spice – A mixture of ground cinnamon, ginger, nutmeg, and cloves to spice the granola.
  • Olive Oil – To make the granola crispy. You can also use melted coconut oil.
  • Maple Syrup – To sweeten the granola, use pure maple syrup for the best results. If you don’t have maple syrup, you can use additional brown sugar or coconut sugar.
  • Brown Sugar – To add more sweetness to the granola and help to make it clumpy, you can use light or dark brown sugar. If you’d prefer not to use brown sugar, just double the amount of maple syrup in the recipe.
  • Vanilla Extract – To enhance the sweetness and pumpkin spice flavor.
  • Salt – To balance the sweetness.

Dietary Adaptions

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

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

Pumpkin puree, maple syrup, brown sugar, vanilla extract, olive oil, cinnamon, ginger, nutmeg, and cloves mixed together in a white bowl.
Pumpkin granola ingredients unmixed in a large white bowl.
Pumpkin granola ingredients unmixed in a large white bowl.

How to Make Pumpkin Granola

  1. Mix the wet ingredients. Add the pumpkin puree, maple syrup, olive oil, vanilla extract, spices, and salt to a bowl and whisk until well combined.
  2. Add the dry ingredients. Add the rolled oats, pecans, and pumpkin seeds to the wet mixture and stir to combine.
  3. Transfer to a baking sheet. Transfer the mixture to a parchment paper-lined baking sheet and spread it out evenly.
  4. Bake until toasted. Transfer the baking sheet to the oven and bake at 325°F for 30 minutes until the granola is golden and toasted.
  5. Cool and enjoy!

You can find the detailed instructions in the recipe card below.

Pumpkin granola mixture in a large bowl with a spatula.

Red’s Nutrition Tip

This pumpkin spice granola is a good source of complex carbohydrates, fiber, and healthy fats. By serving it with a source of protein, such as milk, yogurt, Greek yogurt, skyr, or cottage cheese, you can create a balanced meal and healthy breakfast.

Tips for the Best Pumpkin Granola

Use homemade pumpkin. While canned pumpkin puree works well, and I often use it myself, homemade pumpkin puree will give you the best flavor. If you have leftover pumpkin puree from baking pumpkin pie, use it to make this granola.

Spice it well. To ensure the granola has a bold pumpkin spice flavor, make the homemade pumpkin pie spice mixture or use a high-quality store-bought option.

Use pure maple syrup. 100% pure maple syrup will provide the richest and deepest flavor. I recommend using Grade A amber, dark, or very dark maple syrup.

Don’t overcrowd the pan. To ensure your granola gets crispy and cooks evenly, don’t overcrowd your baking sheet. If your pan is too small, use a second baking sheet or cook the granola in batches.

Bake it at a low temperature. Cook your granola at 325°F to ensure it toasts well but does not burn. Be careful not to over-bake your granola as it will continue to cook on the baking sheet once you remove it from the oven.

Keep it clumpy. To ensure you get some nice chunks of granola, press the granola into an even layer before you put it in the oven and only stir it once halfway through the baking process.

Store it well. Once completely cooled, store the pumpkin granola in an airtight container to keep it crispy and sure it does not get soggy.

Raw pumpkin granola mixture on a baking sheet with parchment paper ready for the oven.

Pumpkin Granola Add-ins

This pumpkin spice granola recipe is classic and simple, but if you want to add some add-ins I would recommend:

  • Flax seeds
  • Chia seeds
  • Sunflower seeds
  • Walnuts
  • Dried fruit
  • Raisins
  • Chopped dates
  • Nut butter
  • Chocolate chips (only add once the granola is cooked and cooled)

More Granola Recipes

If you’re looking for more healthy granola ideas, check out these recipes:

Overhead shot of pumpkin spice granola and Greek yogurt in a small white bowl with a spoon.

FAQs

Is granola healthy?

Granola is a good source of complex carbohydrates, fiber, and healthy fats. Although some pumpkin granola is high in sugar, making homemade granola is a great way to control the sugar content and ingredients.

Why is homemade granola not as crunchy?

To ensure your granola is crunchy, it must be cooked at a low temperature for a long period of time. It’s also important to not overcrowd the pan when cooking granola to ensure that all the oats, nuts, and seeds are evenly exposed to the heat.

How do I make granola clumpier?

To make your granola clumpy, press the granola into the baking sheet before placing it in the oven and only stir it once during the baking process. You can also drizzle a bit of maple syrup on your granola the moment it comes out of the oven; this will cool and solidify into the granola and create clumps.

Close up of homemade pumpkin granola in a bowl.

Storage

To Store: Place the cooled granola in an airtight container, jar, or bag and store it in the pantry or a dark, cool place for 2-3 weeks.

To Refrigerate: Place the cooled granola in an airtight container or bag and store it in the fridge for up to 1 month.

To Freeze: Place the cooled granola in an airtight container or bag and store it in the freezer for up to 3 months.

More Pumpkin Recipes:

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Two small bowls of pumpkin granola with plain Greek yogurt and a jar full of pumpkin spice granola on a white background.

Pumpkin Granola

Author: Stephanie Kay

This gluten-free pumpkin granola recipe is perfect for fall and makes a wonderful breakfast or snack.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 cups (16 servings)
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 3 cups rolled oats
  • 1/2 cup pumpkin seeds
  • 1/2 cup pecans, roughly chopped
  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1/4 cup brown sugar
  • 1/3 cup olive oil, or melted coconut oil
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1 pinch ground cloves, or allspice
  • 1/2 teaspoon salt

Instructions

  1. Preheat the oven to 325°F and line a large baking sheet with parchment paper.
  2. In a large bowl, add the pumpkin puree, maple syrup, brown sugar, olive oil, vanilla extract, cinnamon, ginger, nutmeg, cloves, and salt, and whisk until well combined.
  3. Add the rolled oats, pecans, and pumpkin seeds, and stir again until well combined.
  4. Transfer the granola mixture to the prepared baking sheet, spreading it out evenly, without overcrowding the pan. If your pan is too small, use a second baking sheet or cook the granola in batches. Once on the pan, gently press the granola into the pan with the back of a wooden spoon or spatula – this will help to create clumps.
  5. Transfer the baking sheet to the oven and bake for 15 minutes, remove it from the oven and give it a good stir, then return it to the oven for an additional 15-20 minutes until golden and crispy.
  6. Once baked, remove the pan from the oven and allow the granola to cool completely. Serve pumpkin granola with milk or yogurt and toppings of your choice.
  7. Any leftover granola can be stored in an airtight container or bag for up to 2-3 weeks at room temperature or up to 3 months in the freezer.
YouTube video

Notes

To Use Pumpkie Pie Spice: Omit the cinnamon, ginger, nutmeg, and cloves, and use 1 1/2 teaspoons of pumpkin pie spice mix.

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 184 calories
  • Sugar: 7 grams
  • Fat: 9 grams
  • Carbohydrates: 20 grams
  • Fiber: 3 grams
  • Protein: 4 grams

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Mexican Corn Chicken Soup

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Filled with sweet corn and loaded with chicken, this Mexican-inspired creamy corn chicken soup is a protein-packed and fiber-filled meal that is equal parts nutritious and delicious.

Corn chicken soup in a grey bowl on a wood plate with cilantro and cotija cheese on top.

If you’re looking for a recipe to help you transition from summer to fall, look no further than this chicken and sweet corn soup! This hearty soup has all the flavors of sweet summer corn along with the comfort food feelings of fall.

I opted to give this soup a little Mexican flair by adding some spices and serving it with cotija cheese, cilantro, and chili flakes. However, if you wanted to keep the soup on the milder side, you could omit the spices and really let the simplicity of this chicken corn soup shine.

Two bowls of chicken corn soup in grey bowls with a spoon on a dark grey background.

Why You’ll Love It

  • Seasonal – This chicken and corn soup is a great way to use fresh corn.
  • Made in One Pot – This soup is made in one pot to ensure clean-up is a breeze.
  • Gluten-Free – It’s naturally gluten-free so everyone can enjoy it.
  • Freezes Well – This sweet corn and chicken soup recipe freezes well so it’s perfect for meal prep.
Ingredients for Mexican corn chicken soup; chicken breasts, fresh sweet corn, tomatoes, onion, garlic, green bell pepper, cilantro, cumin, chili powder, salt, and heavy cream.

Ingredients You’ll Need

  • Fresh Corn – In-season sweet corn will give you the best results, you can use yellow corn or bi-color corn on the cob. If needed, you can use frozen corn, canned corn, or creamed corn – see the notes section of the recipe card.
  • Chicken Breasts – Be sure to use boneless and skinless chicken breasts. You can also use cooked chicken or rotisserie chicken – see the note in the recipe card for instructions.
  • Onion – To build the base of the soup.
  • Garlic – To flavor the soup.
  • Green Bell Pepper – To add some color and veggies.
  • Tomatoes – To add more color and veggies.
  • Spices – A mixture of chili powder, ground cumin, and salt to season the soup and give it a bit of heat.
  • Chicken Broth – You can use homemade or store-bought chicken broth. You can also use vegetable stock.
  • Heavy Cream – To make the soup extra rich and creamy. You can also use table cream or half-and-half if needed.

In addition to the above, I recommend a bit of cotija cheese, cilantro, and red pepper flakes to serve with the soup.

Dietary Adaptions

To Make it Gluten-Free: Be sure to use gluten-free chicken broth.

To Make it Dairy-Free: Swap the heavy cream for full-fat coconut milk.

To Make it Low-Sodium: Use low-sodium chicken broth.

Vegetables for sweet corn chicken soup in a large pot.
Vegetables for corn chicken soup in a pot with chicken stock and raw chicken breasts.

How to Make Corn Chicken Soup

  1. Cut the sweet corn. Using a sharp knife, remove the corn kernels from the raw ears of corn.
  2. Cook the veggies. In a large pot, cook the onion, bell pepper, and garlic in olive oil and butter until tender.
  3. Add the tomatoes, corn, and spices. Add the diced tomatoes, corn kernels, chili powder, cumin, and salt, and cook until fragrant.
  4. Add the broth and chicken. Cover the vegetables with broth and submerge chicken breasts in the broth.
  5. Simmer the soup. Bring to a boil, then cover, and reduce to a simmer until the chicken is cooked through.
  6. Shred the chicken. Remove the cooked chicken from the pot, place it on a cutting board, and shred it into bite-size pieces.
  7. Puree the soup. Using a blender, puree a portion of the soup until creamy, then return it to the pot along with the shredded chicken.
  8. Add the cream. Add the heavy cream, stir to combine, and season to taste.
  9. Serve and enjoy!

The detailed instructions can be found in the recipe card below.

Corn soup with shredded chicken in a pot.
Cooked sweet corn soup in a pot.

Red’s Nutrition Tip

This sweet corn chicken soup is a well-balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats. If you want to make it a little more filling, I suggest serving the soup with some crusty bread and/or a side salad.

Mexican sweet corn soup with chicken in a large pot with a ladle and chopped cilantro on top.

Tips for the Best Sweet Corn & Chicken Soup

Use homemade chicken stock. While any chicken broth or chicken stock will work in this recipe, homemade chicken broth will provide the best flavor.

Use fresh sweet corn. Although you can use frozen corn, canned corn, or creamed corn in this soup, using fresh sweet corn will give you the best flavor. If possible, look for local, in-season bi-color corn, also known as peaches and cream corn.

Use leftover chicken. While the recipe calls for chicken breasts, this recipe is a great way to use up leftover chicken. Whether you have cooked chicken thighs, chicken breasts, or whole roasted chicken, this corn and chicken soup is a great way to use last night’s dinner leftovers.

Sweet corn chicken soup in a bowl with cilantro, chilies, and Mexican cheese on top.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

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

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More Chicken Soup Recipes:

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Corn chicken soup in a grey bowl on a wood plate with cilantro and cotija cheese on top.

Mexican Corn Chicken Soup

Author: Stephanie Kay

This Mexican-inspired corn chicken corn soup recipe is a great way to use up all that end-of-summer corn. Plus, it freezes well so you can make a big batch and have meals ready for weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mexican
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 onion, diced
  • 1 green bell pepper, diced
  • 3 cloves garlic, minced
  • 2 large tomatoes, seeded and diced
  • 3 cups corn kernels, raw (from about 4 ears of corn)
  • 1 teaspoon chilli powder
  • 1/2 teaspoon cumin
  • 1 teaspoon salt
  • 2 1/2 cups chicken broth
  • 2 chicken breasts, boneless, skinless
  • 1/2 cup heavy cream

To Serve (optional):

  • Cotija cheese
  • Cilantro
  • Red pepper flakes

Instructions

  1. Using a sharp knife, on a cutting board, remove the corn kernels from the uncooked ears of corn. (If using frozen, canned, or creamed corn, see the notes section below.)
  2. In a large pot on medium-high heat, warm the olive oil and butter. Add diced onion and green bell pepper and cook for 3-4 minutes until tender. Add minced garlic and cook for an additional minute.
  3. Add diced tomatoes, corn kernels, chili powder, cumin, and salt, and cook for another 1 minute until fragrant.
  4. Pour in broth and give it a good stir to ensure everything is well combined. Then add chicken breasts into the pot, ensuring they are submerged in the broth, reduce heat to a simmer, and cook for 20 minutes. (If using leftover chicken see the notes section below.)
  5. After 20 minutes, remove the chicken breasts from the pot and place them on a cutting board. Using two forks, shred the chicken into fine strips or bite-size pieces, and set it aside.
  6. Using a measuring cup, remove 3 cups of the soup from the pot, add it to a blender, blend until smooth, and then return it to the pot. (If you have an immersion blender, you can do this directly in the pot, but only partially blend the soup.)
  7. Return the shredded chicken to the pot, pour in heavy cream, stir to combine, and allow to simmer for an additional 5 minutes. As it does, taste and adjust salt and pepper as needed.
  8. To serve, ladle the soup into bowls and serve with a sprinkle of cotija cheese, cilantro, and/or red pepper flakes on top.
  9. Any leftover soup can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
YouTube video

Notes

To Use Frozen Corn: Use 3 cups of frozen corn kernels. Instead of adding the corn in step #3, add frozen corn to the pot along with the shredded chicken in step #7.

To Use Canned Corn: Use two 14-ounce cans of canned corn, strain the corn the remove excess liquid. Instead of adding the corn in step #3, add the strained corn to the pot along with the shredded chicken in step #7.

To Use Creamed Corn: Use two 14-ounce cans of creamed corn. Skip step #6, and instead of adding the corn in step #3, add the creamed corn to the pot along with the shredded chicken in step #7.

To Use Leftover Chicken or Rotisserie Chicken: Instead of adding the chicken breasts in step #4 and removing them in step #5, simply shred the leftover chicken into bite-size pieces and add it to the pot as outlined in step #7.

Nutrition

  • Serving Size: 1 serving
  • Calories: 351 calories
  • Sugar: 12 grams
  • Fat: 16 grams
  • Carbohydrates: 30 grams
  • Fiber: 5 grams
  • Protein: 26 grams

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Chicken Salad Meal Prep Bowls

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Made with chicken breasts and Greek yogurt, these chicken salad meal prep bowls are a quick and easy make-ahead lunch idea that is packed full of protein and veggies.

Chicken salad meal prep recipe in a storage container with crackers, carrot sticks, and celery sticks, and a side bowl of grapes.

If you like chopped chicken salad but want something a little different, this chicken salad meal prep recipe is a fun twist on the classic sandwich.

Instead of serving the chicken salad on bread or toast, you can serve it with your favorite crackers and veggies for a quick and easy lunch idea that is packed full of protein and fiber. Not to mention, you can serve it in smaller portion as a healthy snack idea too.

Four chicken salad lunch containers.

Why You’ll Love Them

  • Quick – This chicken salad recipe is a great way to use leftover chicken and is very easy to make.
  • High in Protein – Each serving contains almost 30 grams of protein.
  • Great for Meal Prep – These bowls keep well in the fridge for up to 4 days.
  • Versatile – You can mix and match the components of the contains to serve them any way you like.
Ingredients for chicken salad: cooked chicken breast, mayonnaise, Greek yogurt, Dijon mustard, red onion, dill, parsley, salt, crackers, carrot sticks, and celery sticks.

What You’ll Need

  • Cooked Chicken – The recipe calls for cooked chicken breast, but you can use any cut of leftover chicken you like or use a rotisserie chicken instead.
  • Celery – To add some crunch.
  • Red Onion – To add some bite and sharpness. Feel free to use green onions if you prefer.
  • Mayonnaise – To make the creamy dressing.
  • Greek Yogurt – To add creaminess and a bit of protein.
  • Dijon Mustard – To enhance the flavor of the chicken salad.
  • Dill – The recipe calls for dried dill but you can use triple the amount of fresh dill.
  • Parsley – The recipe calls for dried parsley but you can use triple the amount of fresh dill.
  • Salt and Pepper – To season the chicken salad.

Dietary Adaptions

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

To Make it Dairy-Free: Replace the yogurt with additional mayonnaise.

Unmixed chicken salad ingredients in a white bowl: diced chicken breasts, mayo, yogurt, mustard celery, red onion, parsley, dill and salt.

How to Make an Easy Chicken Salad

  1. Chop the chicken. Dice or shred the cooked chicken breasts into bite-sized pieces, then place them in a large bowl.
  2. Add the veggies. Add the diced celery and red onion to the bowl.
  3. Add the dressing. Add the mayonnaise, Greek yogurt, Dijon mustard, dill, parsley, salt, and pepper.
  4. Mix the salad. Give everything a good stir and mix until well combined.
  5. Season to taste. Taste the chicken salad and adjust salt and pepper as needed.
  6. Add to containers. Divide the chicken salad, crackers, carrot sticks, and celery sticks evenly across meal prep containers, cover, and store in the fridge for up to 4 days.
  7. Enjoy!

You can find the detailed instructions for this meal prep chicken salad recipe in the recipe card below.

Healthy chicken salad in a white bowl.

Red’s Nutrition Tip

Making the dressing for this chicken salad with a mixture of mayonnaise and Greek yogurt ensures that the dressing is creamy and flavorful while being moderate in calories. With that said, it’s important to note that mayonnaise is not unhealthy, as it’s made with oil, egg yolks, vinegar or lemon juice, and mustard, it’s just rich. If you prefer to make the dressing solely of mayonnaise, know that you are still making a nutritious choice.

FAQs

Is it OK to meal prep chicken for a week?

Yes, chicken salad can be stored in the fridge for up to 4 days making it a great meal prep idea.

Is a chicken salad good for weight loss?

Yes, chicken salad is a high-protein, low-carb option that is good for weight loss. If you are in a calorie deficit, eating chicken salad can support a weight loss goal.

Can you eat chicken salad as a meal?

Absolutely! Chicken salad is high in protein and healthy fats can be eaten as a meal. By serving it with crackers and vegetables you can ensure the meal is more balanced by adding complex carbohydrates and fiber.

Close up of healthy chicken salad on a lettuce leaf in a glass containers with crackers and veggies.

How to Serve It

Meal prep chicken salad can be served with:

  • Crackers
  • Pita
  • Bread
  • Carrots
  • Celery
  • Cucumber
  • Cherry tomatoes
  • Bell peppers
  • Lettuce wrap
  • Grapes
  • Apple
Make-ahead chicken salad containers ready for lunch.

Storage

Once mixed, the chicken salad can be stored in the fridge in an airtight container for up to 4 days.

More Chicken Salad Recipes:

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Chicken salad meal prep recipe in a storage container with crackers, carrot sticks, and celery sticks, and a side bowl of grapes.

Chicken Salad Meal Prep Bowls

Author: Stephanie Kay

These chicken salad meal prep bowls can be made ahead of time and stored in the fridge for up to 4 days so you can enjoy them for lunch all week long.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 containers
  • Category: Meal Prep
  • Method: No Cook
  • Cuisine: American
Print Recipe

Ingredients

  • 3 cups cooked chicken breasts, finely chopped or shredded
  • 2 ribs celery, diced
  • 1/4 red onion, diced
  • 1/4 cup mayonnaise
  • 1/4 cup plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 teaspoon dried dill
  • 1 teaspoon dried parsley
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 32 crackers
  • 1 cup carrot sticks
  • 1 cup celery sticks
  • 4 lettuce leaves

Instructions

  1. In a large bowl, add the chopped chicken, diced celery, diced onion, mayonnaise, yogurt, mustard, dill, parsley, salt, and pepper.
  2. Using a large spoon or spatula, mix everything together until well combined. Taste and adjust salt and pepper to taste as needed.
  3. Divide the chicken evenly across 4 meal prep containers, laying it on top of a large lettuce leaf. Add crackers, carrot sticks, and celery sticks to each container, dividing them evenly.
  4. Cover each container with a lid and store in the fridge for up to 4 days.
YouTube video

Notes

If using fresh herbs, use triple the amount; 3 teaspoons of fresh dill and 3 teaspoons of dried parsley.

Nutrition

  • Serving Size: 1 container
  • Calories: 401 calories
  • Sugar: 3 grams
  • Fat: 17 grams
  • Carbohydrates: 32 grams
  • Fiber: 6 grams
  • Protein: 29 grams

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8 Causes of Sugar Cravings

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If you struggle with sugar cravings, you are not alone. Here are some of the most common causes of sugar cravings, why they happen, and some simple tips to help you curb sugar cravings once they occur.

Various sugary foods on a white background; soda, juice, cookies, strawberry yogurt, dark chocolate chips cookies, hard candy, gummy bears, chips, chocolate cake, muffins, milk chocolate, chocolate bar, and pineapple.

Why do we crave sugar?

A sugar craving can come in many forms, be it for a bag of gummy worms or a milk chocolate bar, and the reasons for them are plenty. In fact, there are physical, psychological, environmental, and emotional reasons people crave sugar, but the exact reason we crave sugar depends on the individual and the situation and can be triggered by a number of factors.

Side Effects of Eating Too Much Sugar

While sugar can be consumed in a healthy and well-balanced diet, even with a goal of weight loss, when consumed in excess, sugar can impact our health. The negative side effects of eating too much sugar include high blood pressure, diabetes, fatty liver disease, heart disease, weight gain, joint pain, poor dental health, low mood, irritability, and fatigue (1, 2, 3, 4, 5, 6).

Infographic explaining sugar craving causes: force of habit, emotional response, under-eating, insufficient protein, insufficient fiber, hormone fluctuations, lack of sleep, poor gut health, or a combination of factors.

Common Reasons for Sugar Cravings

Here are some of the most common sugar cravings causes.

1. Force of habit.

Interestingly, one of the most common reasons for sugar cravings is habit formation. While it would be nice to believe that nutrient deficiencies or hormones are solely to blame for sweet cravings, our environment, rituals, and habits have more to do with cravings than anything else.

Whether it’s a learned habit from childhood, such as always being fed dessert after dinner; a daily ritual, like enjoying a treat on your afternoon work break; or a habit you’ve created over time, like walking directly to the pantry when you get home, habit formation plays a major role in food cravings. What you eat, along with when, can turn into a behavior pattern because it feels rewarding (7).

2. Emotional response.

To no surprise, sugar can affect your mood. In the short term, sugar impacts the body’s “feel good” neurotransmitters, serotonin and dopamine, that boost our energy and enhance our mood (8). This immediate boost causes a positive association with the consumption of sugar, which can be used as a form of relief when certain emotions arise, such as stress, anxiety, sadness, or depression.

Furthermore, the consumption of sweets is often associated with memories, such as holidays, parties, and family gatherings, which invoke feelings of love, happiness, and safety. This positive association can further the habit of reaching for sweets when emotions arise, as it can serve as a distraction or provide comfort.

3. Undereating.

Not eating enough is a common cause of sugar cravings. Calories are essential to human life and consuming adequate calories is important for providing the body with the energy and nutrients it needs to perform optimally. Undereating calories or overly restricting foods may cause the body to seek energy, which can come in the form of cravings.

While a calorie deficit is essential for weight loss, the size of that calorie deficit can have a big impact on cravings. If you have a weight loss goal, it’s important to pick a calorie deficit that is moderate and sustainable, ideally no more than (10% – 20%), as a large deficit (25% or higher) is more likely to leave you hungry and craving sugar.

4. Insufficient protein intake.

Protein is the most satiating nutrient, and it plays an important role in our insulin and blood sugar regulation (9, 10, 11). Research has consistently shown that a diet low in protein can disrupt blood sugar and impact our hunger hormones, leptin and ghrelin, which can trigger sugar cravings.

Consuming balanced meals with adequate protein, complex carbohydrates, and healthy fats will help to increase feelings of fullness and dietary adherence.

While cravings can be caused by micronutrient deficiencies, such as magnesium deficiency, cravings are more commonly impacted by unbalanced macronutrient intake (12).

5. Insufficient fiber intake.

In addition to protein, fiber plays an important role in regulating blood sugar. The presence of fiber in carbohydrate-rich foods helps to slow the absorption of sugar into the bloodstream, which helps to prevent blood sugar spikes (13).

Highly processed carbohydrates with little to no fiber, such as pastries, baked goods, and certain breakfast cereals, are more likely to cause spikes, which can lead to blood sugar crashes and, therefore, cause a sugar craving.

Consuming carbohydrates that are high in fiber, such as fruits, vegetables, and whole grains, has been shown to significantly improve blood glucose control and mitigate the blood sugar roller coaster.

6. Fluctuations in hormones.

In addition to hunger hormones, stress hormones and sex hormones can impact sweet cravings. Along with insulin, leptin, and ghrelin, changes in cortisol, estrogen, and progesterone are potential causes of sugar cravings.

When stressed, the body releases cortisol which stimulates ghrelin production, which enhances appetite (14).

Moreover, the changes in estrogen and progesterone levels during the menstrual cycle have been shown to cause cravings for high-carb and sweet foods before menstruation due to effects on glucose metabolism and insulin sensitivity (15).

Furthermore, there is a small increase in metabolism, specifically resting metabolic rate (RMR), and demand for calories during the two weeks leading up to menstruation, which may cause women to experience increased cravings (17).

7. Lack of sleep.

Lack of sleep is a form of stress on the body and is another potential reason for sugar cravings. Lack of sleep or poor-quality sleep increases the hunger-stimulating hormone ghrelin, decreases the appetite-suppressing hormone leptin, and decreases insulin sensitivity, often causing people to crave sweets and reach for sugary foods (18, 19).

In fact, sleep deprivation has long been known to make people crave higher-calorie foods (20). Not to mention, sleep plays a key role in weight loss.

8. Poor gut health.

While more research is required, early studies suggest there is circumstantial evidence for a connection between cravings and the composition of gut microbiota (21).

The gut microbiota includes all the microorganisms (bacteria, viruses, fungi, and others) present in the human digestive tract, and early research suggests that the absence of certain bacteria may be connected to the desire to eat sweet, hyper-palatable foods.

Moreover, certain gut bacteria have been associated with insulin resistance and insulin sensitivity, which are primary drivers of sugar cravings (22).

While these are some of the most common reasons you may experience sweet food cravings, it’s important to note that there are many other factors at play, and, in most cases, craving sugar is likely due to a combination of factors.

Infographic with ways to reduce sugar cravings: practice intuitive eating, prioritize whole foods, eat balanced meals, eat fermented foods, get good sleep, get active, eat some sugar, and seek support.

How to Reduce Sugar Cravings

Once you’ve identified some of the reasons you crave sugar, here are some simple suggestions to help you reduce your cravings.

Practice intuitive eating.

Given habits and emotions play a major role in cravings, learning to eat more intuitively is a wonderful way to help reduce food cravings. The hunger-fullness scale is an intuitive eating tool designed to help you get in touch with your hunger and fullness cues and build awareness around food choices. Using this tool can help you unlearn habits and identify emotional triggers that cause you to eat sweets or reach for highly processed foods and create new patterns and coping mechanisms instead.

Prioritize whole foods.

Whole foods are healthy foods and the most nutrient-dense foods available to us. While processed foods can and should be included in a healthy diet, whole foods are more satiating in nature and contain less sugar than their ultra-processed counterparts. Moreover, prioritizing whole plant and animal foods is likely to naturally increase protein and fiber intake without much effort.

Eat balanced meals.

Aim to eat balanced meals complete with a source of protein, complex carbohydrates, fiber, and healthy fats at breakfast, lunch, and dinner. Not only will this help to ensure you are eating enough protein and fiber to balance your blood sugar, but it will also ensure that you are consuming enough calories throughout the day to help mitigate a sugar craving from undereating.

Eat fermented foods.

Fermented foods, such as yogurt, sauerkraut, and kimchi, contain beneficial bacteria that support our gut microbiome. By consuming these foods regularly, ideally daily, you can help to provide the body with the bacteria required for good gut health.

Get good sleep.

Aim for 7 to 8 hours of sleep every night and implement sleep hygiene practices to ensure that you are getting good quality sleep. By implementing a small checklist of sleep habits like going to bed at the same time every night, removing electronics from the bedroom, and ensuring your room is dark and cool, you can help to ensure that your sleep is restful, and recovery is optimal (23). Consistent high-quality sleep will help to balance your hunger hormones and balance blood sugar levels making cravings easier to manage.

Get active.

While it may seem unrelated, regular exercise is another great way to reduce sugar cravings. Physical activity has been shown to lower blood glucose levels up to 24 hours or more after your workout by making the body more sensitive to insulin (24). Be it resistance training, aerobics, or a brisk walk, incorporating 30 minutes of activity into your day is highly beneficial for your health.

Eat some sugar.

Ironically, eating sugar is a great way to tackle sugar cravings. While the consumption of sugar does have negative side effects, when consumed in small doses as part of a well-balanced diet, refined and added sugars are safe to consume. As opposed to trying to omit refined sugar from your diet completely, indulge in sweet treats from time to time in amounts that honor your hunger cues and your health.

Seek support.

If you’ve tried all these suggestions and are still struggling with sugar cravings and excess sugar consumption, reach out for help. It is best to work with a registered dietician and/or mental health professional to help develop a personalized plan that is best for you.

The Bottom Line

Whether you’re craving dark chocolate or a sweet treat, sugar cravings occur for many reasons including habits, emotions, hormones, poor gut health, lack of sleep, protein, and fiber. In fact, a sugar craving is most likely caused by a combination of factors as opposed to an individual one. By practicing intuitive eating, eating balanced meals with adequate protein and fiber, and getting regular exercise you can keep your blood sugar balanced, reduce your cravings, and learn to indulge your sweet tooth in a more balanced way.

Golden Chicken Lentil Soup

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Filled with tender chicken, red lentils, curry powder, and creamy coconut milk, this chicken lentil soup is a hearty one-pot meal that is high in protein and fiber. This heart-warming and hearty meal is great for lunch, dinner, or an easy meal prep idea.

Chicken lentil soup with cilantro on top in a white bowl with a spoon and a tea towel.

If you like lentil curry and chicken soup, you are going to love this chicken lentil soup recipe! Not only is this soup full of flavor and color but it’s incredibly easy to make but it’s hearty nature is sure to keep you full for hours to come.

Over the years, I’ve probably made a dozen different variations of this soup. Whether you use chicken breast or chicken thighs, full-fat coconut milk or light coconut milk, mild or spicy curry powder, or kale or spinach, this soup seems to turn out perfectly every single time.

This easy chicken lentil soup recipe makes a hearty and healthy meal that works equally well for lunch or dinner. Whit up a double batch for dinner tonight and you’ll have leftovers for healthy lunches all week long.

Close up of a bowl with chicken and lentil soup in a white bowl on a dark background.

Why You’ll Love This Recipe

  • Quick and Easy – Made in one pot and ready in under 45 minutes, this lentil soup is simple and fast to make.
  • High in Protein – The combination of chicken and lentils makes this soup a protein-packed meal, with over 20 grams of protein per serving.
  • Full of Fiber – Filled with carrots, kale, and red lentils, this lentil soup contains 8 grams of fiber per serving.
  • Great for Meal Prep – This chicken lentil soup recipe keeps well in the fridge and freezer, which makes it a great make-ahead meal or meal prep idea.
Ingredients for golden chicken lentil soup: red lentils, coconut milk, broth, chicken breasts, curry powder, turmeric, salt, ginger, garlic, onion, carrots, and kale.

Ingredients for this Chicken Lentil Soup

  • Chicken Breasts – To add some lean protein to the soup. If needed, you can also use leftover chicken, cooked chicken thighs, or store-bought rotisserie chicken.
  • Red Lentils – To add additional vegetarian protein and boost the fiber content of this chicken lentil soup. If you don’t have red lentils, you can use green or brown lentils, however, it will slightly change the texture and flavor of the soup.
  • Curry Powder – To add some spice, heat, and flavor. Feel free to use mild curry powder if you don’t like spicy, or hot curry powder if you like things with a kick.
  • Turmeric – Ground turmeric enhances the golden color, adds flavor, and provides anti-inflammatory properties. You can use minced or grated fresh turmeric if you prefer.
  • Onion, Ginger, and Garlic – Some aromatics for additional flavor. You can use onion powder, ginger powder, or garlic powder if you don’t have fresh, but they will not provide the same depth of flavor.
  • Coconut Milk – To provide a curry-like texture and taste to the soup, both full-fat and lite coconut milk will work well. If you’re not a fan of coconut milk, you can use whole milk with a bit of heavy cream instead.
  • Chicken Broth – To make the broth and create a deeper flavor. Feel free to use low-sodium chicken broth if you prefer.
  • Carrots, Kale, and Cilantro – Some veggies for a boost of fiber and nutrients and a bit of cilantro to serve.
  • Olive Oil – To add some healthy fats and cook the veggies.
  • Salt and Pepper – To season the soup.

Dietary Adaptions

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

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

Large pot with soup with cooked red lentils and chicken.
Large pot with cooked lentil soup with shredded chicken on top.

How to Make Chicken Lentil Soup

  1. Cook the veggies. Begin by cooking the onion, carrots, ginger, and garlic with olive oil in a large pot on the stovetop on medium-high heat until tender.
  2. Add the lentils and spices. When the veggies are tender, add the lentils and spices, and stir until well combined, the lentils are well coated, and the spices are toasted and fragrant.
  3. Add the broth and coconut milk. Cover the lentils and veggies with chicken broth and coconut milk and bring to a boil.
  4. Add the chicken and cook the soup. Add the raw chicken breasts to the soup, ensuring that they are completely submerged in the liquid, then reduce the heat to a simmer and cook until the lentils are tender, and the chicken is cooked through.
  5. Shred the chicken. Once the chicken is cooked, remove it from the pot and shred it into bite-sized pieces.
  6. Add the green. Return the shredded chicken to the soup along with the kale and cook for a few more minutes until the kale is wilted and everything is well combined.
  7. Taste and serve. Taste the soup and season with additional salt and pepper as needed and then serve warm with a sprinkle of fresh cilantro.
Chicken and lentil soup in a large pot with chopped kale on top.
Cooked chicken lentil soup in a large pot.

Red’s Nutrition Tip

The use of full-fat coconut milk in this chicken and lentil soup ensures that it has a rich and creamy texture, however, it does make it a little higher in calories per serving. If you’d prefer to reduce the calorie content to support a calorie deficit, simply use light coconut milk instead.

Tips for the Best Chicken Lentil Soup

  • Give the vegetables time. Ensure that the onion and carrots are well coated in oil and softened before adding any other ingredients. This ensures you keep the flavor and provides a bit of sweetness to the broth.
  • Toast the spices until fragrant. Give your curry powder and turmeric a bit of time before adding the broth. This brings out their full flavor and aroma, which will be transferred to the soup.
  • Use full-fat coconut milk. While you can use any style of coconut milk in this soup, full-fat coconut milk will provide the creamiest texture.
  • Use an Indian curry powder. Curry powder is a mix of spices, and a wide variety of curry powders are available. The stereotypical yellow blend in grocery stores is designed to mimic the flavors of Indian cooking, which is recommended for this chicken lentil soup, however, Jamaican, Japanese, and Thai curry powders are available as well.
  • Use leftover chicken. If you want to save time, use leftover rotisserie chicken or leftover cooked chicken. Simply add the shredded chicken to the soup once the lentils are cooked.
Close up of golden chicken lentil soup in a large pot in a ladle.

What to Serve with Chicken Lentil Soup

This delicious soup is a balanced meal on its own, complete with protein, fiber, and healthy fat, however, it pairs well with crusty bread, fresh baguette, focaccia, and/or a side salad. You can also serve it with a dollop of yogurt or creme fraiche on top.

Do lentils need to be soaked for chicken lentil soup?

While it is best to rinse lentils before cooking and pick them over to remove any pieces of debris, the lentils do not need to be soaked for chicken lentil soup.

Can I use canned lentils?

I do not recommend using canned lentils in this chicken lentil soup recipe. Not only is it difficult to find canned red lentils, but cooking the lentils in the broth helps to break them down and create a creamy lentil soup.

Can you make chicken lentil soup in a slow cooker?

To make chicken and lentil soup in a slow cooker, add all the ingredients to the slow cooker and simmer the soup on low for 8 hours or high for 4 hours until the chicken is cooked. Once cooked, remove the chicken from the slower cooker, place it on a cutting board, and shred it into pieces before returning it to the soup. Stir everything until well combined, season to taste, and serve.

Can you make chicken lentil soup in an instant pot?

To make chicken lentil soup in an Instant Pot, place all the ingredients in an Instant Pot, stir to combine, and cover. Press the “soup” button and cook for 30 minutes until the pressure releases. Remove the chicken from the pot, shred it on a cutting board, then return it to the soup and stir until well incorporated.

Two bowls of golden chicken and lentil soup.

Storage + Reheating

To Store: Allow the soup to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

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

More Healthy Soup Recipes:

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Chicken lentil soup with cilantro on top in a white bowl with a spoon and a tea towel.

Golden Chicken Lentil Soup

Author: Stephanie Kay

This golden chicken lentil soup is high in protein, rich in fiber, packed full of flavor, and ready in under one hour making it a great weeknight meal! Not to mention, it makes great leftovers and works well for meal prep too.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 cup red lentils, dry
  • 2 chicken breasts, skinless and boneless
  • 14 oz. can coconut milk
  • 4 cups chicken broth
  • 3 cloves garlic, minced
  • 1” fresh ginger, grated
  • 4 carrots, peeled and sliced
  • 2 cups kale, roughly chopped
  • 1 1/2 tablespoon curry powder
  • 1/2 tablespoon turmeric powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Fresh cilantro, to serve

Instructions

  1. In a large pot heat the olive oil on medium heat. Add onions, carrots, garlic, and ginger, and cook for 3-4 minutes until tender.
  2. Add lentils, curry powder, turmeric, salt, and pepper, and cook for an additional 30 seconds until fragrant.
  3. Pour in broth and use a spoon or spatula to scrape any bits off the bottom of the pot. Add coconut milk and again stir to combine.
  4. Add raw chicken breasts to the pot, ensuring they are submerged in liquid, and cook for 20 minutes, stirring occasionally to ensure the lentils don’t stick to the bottom of the pot, on a low simmer until the chicken is cooked through.
  5. Once cooked, remove the chicken from the pot and place it on a cutting board. Using two forks, shred the chicken into bite-size pieces.
  6. Return shredded chicken to the pot with the chopped kale, stir to combine, and simmer for an additional 10 minutes.
  7. Season to taste with salt and pepper as needed and serve with fresh cilantro.
YouTube video

Notes

To Use Leftover Chicken: If you’d prefer to use pre-cooked chicken or leftover rotisserie chicken, skip adding the raw chicken breasts in step 4 and only cook the lentils for 15 minutes. While the lentils are cooking, shred the leftover chicken into small pieces and then add the shredded chicken as per step 7.

Nutrition

  • Serving Size: 1 serving
  • Calories: 341 calories
  • Sugar: 6 grams
  • Fat: 15 grams
  • Carbohydrates: 35 grams
  • Fiber: 8 grams
  • Protein: 20 grams

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Korean Ground Turkey Rice Bowls

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Ready in 20 minutes, full of color and flavor, these Korean-inspired ground turkey and rice bowls are perfect for a healthy, quick, and easy weeknight dinner.

Ground turkey rice bowls with Korean sauce, cucumber, carrots, green onion, and sesame seed with chopsticks.

These ground turkey rice bowls are perfect for a night you want a tasty meal but you’re short on time. Whether it’s been a long day at the office or you’re in a rush to get the kids to practice, these bowls go from fridge to table in minutes without forgoing nutrition or flavor.

Not to mention, they keep well in the fridge and freezer, which makes them a wonderful make-ahead meal that you can prep and enjoy for healthy lunches or dinners for days or weeks to come.

Closeup of Korean ground turkey and rice in white bowls with gochujang and cucumber on the side.

Why You’ll Love This Ground Turkey Rice Bowl Recipe

  • Quick and Easy – This recipe can be made in less than 20 minutes and is super simple to prepare.
  • High in Protein – With almost 30 grams of protein per serving, these ground turkey and rice bowls are protein-packed.
  • Full of Flavor – Covered in a sweet, salty, and spicy Korean-inspired sauce, these bowls are full of flavor and you can make them as spicy as you like.
  • Great for Meal Prep – These turkey and rice bowls are a great meal prep recipe for lunches.
Ingredients for Korean ground turkey rice bowl recipe; ground turkey, soy sauce, gochujang, garlic, rice, shredded carrots, and sliced cucumber.

Ingredients You’ll Need

  • Ground Turkey – You can use white or dark, 99% or 94% lean ground turkey. You could also use ground chicken or ground beef.
  • Rice – You can use jasmine rice, basmati rice, long-grain rice, or brown rice.
  • Sesame Oil – To cook the ground turkey and add some flavor. You can also use olive oil or avocado oil.
  • Soy Sauce – To season the turkey and make the sauce.
  • Brown Sugar – To balance the saltiness. You can use honey or maple syrup if you prefer.
  • Rice Vinegar – To balance the saltiness and sweetness. If you don’t have rice vinegar, apple cider vinegar will also work.
  • Gochujang – This fermented Korean chili paste adds heat and flavor. If you can’t find gochujang, you can use sambal oelek, sriracha, or another red chili paste.
  • Green Onion – To flavor and season the ground turkey.
  • Garlic – To flavor the turkey.
  • Carrots – To add some color and fiber. You can add the carrots cooked or raw.
  • Cucumber – To add some crunch and balance the spice.
  • Sesame Seeds – A sprinkle to serve.

If you want to make these bowls extra spicy, you can add additional red chili paste, hot sauce, or serve them with red pepper flakes on top.

Dietary Adaptions

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

To Make it Gluten-Free: Swap the soy sauce for gluten-free tamari or coconut aminos.

To Make it Low-Carb: Serve the bowls with cauliflower rice instead of white rice.

To Make it Low-Sodium: Use low-sodium soy sauce.

Cooked ground turkey in a cast iron skillet with sesame oil.
Cooked ground turkey in a cast iron skillet with soy sauce, brown sugar, rice vinegar, garlic, green onion, and gochujang on top.

How to Make Ground Turkey Rice Bowls

  1. Cook the rice. Add rice and water to a pot, bring to a boil, and cook until rice is tender and fluffy.
  2. Make the sauce. In a small bowl, add the soy sauce, rice vinegar, and brown sugar and whisk to combine.
  3. Cook the turkey. Warm the sesame oil in a pan on medium-high heat, add ground turkey and green onions, and cook, breaking up the turkey with a spatula.
  4. Add the sauce. Add the soy sauce mixture, garlic, and gochujang, mixing until the sauce has thickened and is well incorporated with the ground turkey.
  5. Make the bowls. Once the rice and turkey are fully cooked, assemble the bowls with rice, turkey, carrots, cucumber, and sesame seeds on top. You can also add some red pepper flakes for extra heat, as desired.
  6. Serve and enjoy!

You can find the detailed instructions in the recipe card below.

Cooked Korean ground turkey.

Red’s Nutrition Tip

These ground turkey rice bowls are high in protein and full of complex carbohydrates and healthy fats. If you wanted to add more fiber, I would recommend adding more carrots, or some cabbage, broccoli, or green beans.

Make Ahead Tips

To make these ground turkey rice bowls ahead of time, I recommend cooking all the ingredients and assembling the bowls with the rice, ground turkey, and carrots in separate storage containers, and only adding the cucumber, green onion, and sesame seeds when you are ready to serve.

White bowl with cooked rice, cooked turkey in spicy Korean sauce, and veggies.

Best Type of Rice to Use

I used jasmine rice in my recipe; however, basmati or long-grain white rice will also work. You could also use brown rice if you prefer. Moreover, you can use parboiled rice if you want to reduce the cooking time.

Other Ways to Serve this Korean Ground Turkey

In addition to working well in rice bowls, this Korean-style ground turkey works well with noodles, in lettuce cups or lettuce wraps, in instant noodle cups, or on top of an Asian-inspired salad.

Closeup of a Korean ground turkey rice bowl with gochujang, sesame seeds, green onion, sliced cucumber, and shredded carrots.

Storage + Reheating

To Store: Allow the bowls to cool completely, then cover them with a lid in airtight meal prep containers and store them in the refrigerator for up to 4 days.

To Freeze: Once the bowls have cooled completely, cover them with a lid in an airtight container, and store them in the freezer for up to 3 months.

To Reheat: You can reheat thawed turkey meal prep bowls in the microwave for 1-2 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to that overnight in the fridge before reheating.

More Easy Ground Turkey Recipes:

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Ground turkey rice bowls with Korean sauce, cucumber, carrots, green onion, and sesame seed with chopsticks.

Korean Ground Turkey Rice Bowls

Author: Stephanie Kay

These ground turkey and rice bowls are perfect for a quick and easy weeknight dinner or meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 4 bowls
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian
Print Recipe

Ingredients

  • 1 1/2 cups white rice, dry
  • 1 tablespoon sesame oil
  • 1 pound ground turkey
  • 2 green onions, thinly sliced
  • 3 tablespoons soy sauce
  • 2 tablespoons brown sugar
  • 1 tablespoon rice vinegar
  • 2 tablespoons gochujang, or other red chili paste
  • 2 cloves garlic, minced
  • 2 cups carrots, shredded
  • 1 cup cucumber, thinly sliced
  • Sesame seeds, to serve

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a small bowl, add the soy sauce, brown sugar, and rice vinegar and whisk until well combined. Set aside.
  3. In a large skillet or cast-iron pan on medium-high heat, warm the sesame oil, then add ground turkey and cook, breaking it apart with a spatula or wooden spoon into small pieces, for 2-3 minutes until partly cooked. Add sliced green onions (white parts only) and cook for an additional minute until the turkey is mostly cooked.
  4. Pour the soy sauce mixture over the turkey and add minced garlic and gochujang on top. Mix until well incorporated in the turkey, reduce the heat to medium, and cook for an additional 2-3 minutes until the sauce has thickened and coated the turkey.
  5. Optional: While the turkey is finishing cooking, add the shredded carrots to a separate small pan with a small drizzle of sesame oil and cook for 2-3 minutes until slightly tender. If you prefer to add the shredded carrots raw, you can skip this step.
  6. Once the ground turkey and rice are cooked, assemble the bowls by layering the bottom of the bowl with some fluffy rice, topping it with some cooked ground turkey, a bit of shredded carrot and sliced cucumber, and a sprinkle of sesame seeds and sliced green onions (green parts only).
  7. Any leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.
YouTube video

Nutrition

  • Serving Size: 1 bowl
  • Calories: 520 calories
  • Sugar: 9 grams
  • Fat: 13 grams
  • Carbohydrates: 71 grams
  • Fiber: 3 grams
  • Protein: 29 grams

Did you make this recipe?

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10 Post-Workout Snack Ideas

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What you eat after a workout can help to optimize your recovery, maximize performance in your next workout, and help you reach your goals. Depending on the time of day you workout, you may be able to consume a complete meal post-workout but for the days you’re in between meals or in a pinch here are some quick, easy, and healthy post-workout snack ideas.

Examples of the best post workout snack ideas: eggs and toast, cottage cheese and orange, hummus and pita, protein powder and banana, yogurt and granola, tuna and crackers, peanut butter and apple, milk and oatmeal.

Why Post-Workout Snacks Are So Important

During an intense workout, the body utilizes stored energy from our muscles, muscle is broken down and damaged, and fluid is lost through perspiration. By providing the body with the appropriate macronutrients in a post-workout snack or post-workout meal, it can replenish glycogen stores, support muscle recovery, support muscle growth, and optimize performance for the next exercise session.

Infographic explaning the 3 Rs of workout recovery of post-workout nutrition: refuel, repair, rehydrate.

What to Eat After a Workout

After a workout, it is best to consume include carbohydrates, protein, and fluids. The objective of a post-workout snack is to refuel, repair, and rehydrate, also known as the 3 Rs of workout recovery.

Carbohydrates to Refuel

Carbohydrates are the body’s natural form of energy and are stored in our muscles as glycogen. During exercise, glycogen is utilized as fuel and our stores are depleted; the more intense the activity the more glycogen is utilized (1). By consuming carbohydrates post-workout we are able to more easily replenish stored glycogen and initiate the recovery process. Consuming carbohydrates post-workout is especially important for endurance athletes or athletes who are training for several hours or multiple times per day.

Examples of carbohydrates: Fruit, oats, bread, crackers, rice, granola, and potatoes

Protein to Repair

Consuming protein post-workout helps to repair and rebuild muscle. Exercise triggers the breakdown of muscle, although the exact level will vary from one form of exercise to another, consuming protein post-workout helps to prevent the breakdown of protein and stimulates muscle protein synthesis, which supports the increase and maintenance of muscle tissue (2, 3). An individual’s exact protein requirements will vary depending on the form of exercise and type of athlete, however, consuming 15 to 25 grams of protein post-work is a good guideline to follow. Consuming adequate amino acids from protein post-workout is especially important for strength athletes or individuals who partake in strength and resistance training.

Examples of protein: Eggs, yogurt, cottage cheese, nuts, poultry, seafood, meat, and protein powder

Fluids to Rehydrate

Consuming water or hydration drinks post-workout helps to replenish the body with fluids lost through perspiration during exercise. Calculating the exact amount of fluid necessary is especially important for endurance athletes or individuals training in high-temperature climates. For the average gymgoer, it is best to focus on consuming water post-workout, as well as before and during. Fluids can be obtained through beverages, as well as hydrating fruits and vegetables.

Examples of fluids: Water, electrolyte drinks, sports drinks, fresh fruits, and fresh vegetables

What about fat?

Dietary fat has not been shown to promote or inhibit recovery. Eating fat after a workout will not directly stimulate insulin or contribute to glycogen repletion for muscle recovery, and research shows that it neither blunts insulin, nor slows glycogen repletion (4).

While healthy fats be consumed after exercise to ensure it’s a more balanced meal, it is not an essential component of post-workout snacks.

Infographic demonstrating the components of a good post workout snack to refuel, repair, and rehydrate: carbohydrates, protein, fluid and electrolytes.

When Should You Eat Your Post-Workout Snack

While your post-workout snack can impact your recovery, the timing of it is less crucial than once thought. In fact, nutrient timing isn’t particularly important for the average exerciser trying to look and feel better.

The post-exercise “anabolic window” concept was brought to the general public in the early 2000s due to a popular research paper with the premise being that the timing of specific nutrients immediately post-workout could make or break recovery, however, further research now shows that this is no longer the case (5).

It is now understood that the anabolic effect of a protein-rich meal is roughly 3 to 5 hours, potentially longer depending on the size and composition of the meal. For individuals looking to build muscle, protein dosing in pre-workout and post-work snacks and meals will maximize anabolic response, as long as optimal daily protein intake is reached, which is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of body weight per day for maximizing muscle growth.

Moreover, while there are practical implications for endurance athletes, as these types of individuals will experience the most drastic decrease in nutrient availability during their activity, carbohydrate timing in post-workout snacks is of lesser importance for the average exerciser or individual looking to build muscle.

Overall, the total amount of protein and carbohydrates consumed throughout the day is more important for general health and body composition goals than specific nutrient timing strategies.

Infographic with examples of the best post workout snacks; 1) eggs and toast, 2) yogurt and granola, 3) cottage cheese and fruit, 4) tuna and crackers, 5) hummus and pita, and 6) protein shake and banana.

The Best Post-Workout Snack Ideas

Here are 10 nutritious post-workout snack combinations you can pull together in a pinch.

1. Eggs + Toast

Whether you workout morning, noon, or night, eggs and toast is a quick and easy combo that you can whip up in minutes.  Not only are eggs a good source of protein but they are also a natural source of cholesterol, which has been shown to have a beneficial effect on muscle building and recovery (6, 7) 

A post-workout snack of two eggs and 1 slice of whole-grain bread provides an average of 16 grams of protein and 12 grams of carbohydrates (8, 9).

2. Greek Yogurt + Granola

Although any type of yogurt makes a good post-workout snack, Greek yogurt is particularly high in protein making it a great option. Given yogurt is a natural source of sugar it can actually provide both protein and carbohydrate post-workout, however, pairing it with some granola helps to add a little extra boost of fiber-rich carbohydrates. If you are buying store-bought granola, be sure to read the ingredients and opt for versions with limited added sugar and oil, especially if you are trying to create a calorie deficit.

A post-workout snack of 3/4 Greek yogurt and 1/4 cup of granola provides an average of 17 grams of protein and 22 grams of carbohydrates (10, 11).

3. Cottage Cheese + Fruit

Cottage cheese is an excellent source of dairy protein in the form of both whey and casein protein: whey is a high-quality well-absorbed protein, while casein is a slow-digesting protein that has been shown to boost muscle growth and aid recovery (12, 13). Much like yogurt, cottage cheese is available in 0%, 1%, 2%, and full-fat versions so, depending on your health goal, you can pick the option that works best for you as they are an equally good source of protein. Pairing cottage cheese with some fresh fruit helps to provide some additional carbohydrates and fiber at the same time.

A post-workout snack of 1/2 cup of 2% cottage cheese and 1 orange provides an average of 15 grams of protein and 21 grams of carbohydrates (14, 15).

4. Tuna + Crackers

Canned tuna is a quick and convenient source of protein that is relatively inexpensive. Not only is tuna a dense source of protein but it’s a good source of omega-3 fatty acids, which have been shown to reduce inflammation (16). Depending on your hunger level, tuna can be paired with vegetables, and crackers, or made into a sandwich to provide some much-needed carbohydrates.

A post-workout snack of 1/2 can of tuna and 10 whole-grain crackers provides an average of 23 grams of protein and 20 grams of carbohydrates (17, 18).

5. Hummus + Pita

Hummus is made from chickpeas, which are a legume and a source of vegetarian protein. Although chickpeas do contain protein, they are primarily a source of carbohydrates, as well as insoluble fiber, and can therefore help to refuel as well as repair. A serving of hummus alone does not contain a significant amount of protein, only 2.4 grams per 2 tablespoons, however, when paired with a whole-wheat pita the protein content can be increased.

A post-workout snack of 1/4 cup of hummus and 1 large whole-wheat pita provides an average of 11 grams of protein and 44 grams of carbohydrates (19, 20).

6. Milk + Oatmeal

Milk is an often overlooked but great source of protein, especially post-workout. The proteins and nutrients found in milk are high quality and easily absorbable, especially compared to alternative dairy beverages (21). Although you may think of oats as a breakfast item, a small bowl of oatmeal made with milk creates a well-balanced post-workout snack with protein and carbohydrates in minutes.

A post-workout snack of 1 cup of 2% milk and 1/2 rolled oats provides an average of 13 grams of protein and 40 grams of carbohydrates (22, 23).

7. Peanut Butter + Apple

Peanut butter is a moderate source of protein and, when paired with a piece of fruit, works well as a light, quick, and easy post-workout snack. Given a 2-tablespoon serving of peanut butter only contains 8 grams of protein, it is a moderate source of protein compared to other sources, however, it works well in a pinch or can tide you over until mealtime. Not a fan of peanut butter or allergic to peanuts? No problem, almond butter works too, although it does contain less protein than peanut butter.

A post-workout snack of 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrates (24, 25).

8. Deli Meat + Wrap

Deli meat is a great post-workout protein source when you don’t have time to cook or need something quick. Be it sliced turkey, chicken, ham, or roast beef; deli meat can provide up to 33 grams of protein per 100-gram serving (26). If you’re concerned about calories or fat content, you can opt for leaner options such as turkey or ham, and you can pair any form of deli meat with a whole grain wrap and a dollop of mustard of a savory post-workout snack with protein and carbohydrates.

A post-workout snack of 85 grams of sliced turkey and 1 whole-wheat wrap provides an average of 16 grams of protein and 33 grams of carbohydrates (27, 28).

9. Protein Powder + Banana

Protein powder is a great option when you are on the go or looking to boost your overall protein intake without overly increasing calories. Protein powders are available in both animal and plant-based options, made from everything from whey to pea to rice, and can be mixed into smoothies, mixed with milk, or added to water, and provide between 20 to 30 grams of protein per serving. When choosing a protein powder, be sure to read the ingredients and, whenever possible, opt for versions that are third-party tested to ensure quality. 

A post-workout snack of 1 scoop of whey protein powder and 1 medium banana provides an average of 21 grams of protein and 32 grams of carbohydrates (29, 30).

10. Protein Bar

Protein bars are a great option if you are not a fan of protein powder or are looking for something you can leave in your gym bag. Often made with protein powder but combined with dried fruits, nuts, seeds, or whole grains, they can be a well-balanced source of both protein and carbohydrates, however, not all protein bars are created equal. When choosing a protein bar, be sure to read the ingredients and opt for bars with whole food ingredients, with over 10 grams of protein, and less than 10 grams of added sugar.

A post-workout snack of 1 protein bar provides an average of 10 to 20 grams of protein and 25 to 35 grams of carbohydrates, on average (31).

Post Workout Nutrition FAQs

Should I eat immediately after a workout?

You do not need to eat immediately after a workout. Research shows that post-workout snacks and meals, with adequate protein and carbohydrates, consumed within 2-3 hours of a workout will support recovery.

What happens if you don’t eat after a workout?

Assuming that total daily calories, carbohydrates, and protein intake is met, there is no negative recovery side effect to not eating after a workout. Apart from endurance athletes, average exercisers can support recovery, replenish energy stores, and support muscle growth without specific nutrient timing strategies.

What is a savory snack after a workout?

Eggs, cottage cheese, and lean protein sources such as turkey, chicken, and fish are great for savory post-workout snacks.

What not to eat after a workout?

It is best to limit ultra-processed foods and prioritize nutrient-dense whole foods after a workout to optimize recovery. Antioxidant-rich foods like berries, leafy greens, and colorful vegetables combat inflammation and promote recovery, while polyphenols have been shown to help minimize post-exercise pain, improve strength recovery, and reduce fatigue (32).

If you’re unsure of what to eat to support your personal goals and optimize your athletic performance, it is best to work with a registered dietician who specializes in sports nutrition or a sports medicine specialist.

The Bottom Line

After a workout, it is best to consume a post-workout snack with protein and carbohydrates, along with water and/or electrolytes, for optimal recovery. Protein will help to stimulate muscle synthesis and improve recovery, while carbohydrates will help to restore muscle glycogen and replenish energy. Examples of good post-workout snacks include eggs and toast, yogurt and granola, cottage cheese and fruit, tuna and crackers, hummus and pita, or a protein shake with a banana.

Shredded Beef Tacos

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These Mexican shredded beef tacos are easy to make and full of flavor. Covered in spices and slow-cooked to perfection, this shredded beef is the perfect addition to taco night and something the whole family is sure to love.

Close up of Mexican shredded beef tacos on a plate with sour cream, pico de gallo, jalapeños, and cilantro on top.

If you like beef tacos, you’re going to love these shredded beef tacos! I’ve shared a slow-cooker shredded beef recipe before, but this Mexican-inspired shredded beef is juicy, tender, full of flavor, and, most importantly, easy to make! Plus, you can make this recipe in the slow cooker, on the stovetop, or in an Instant Pot, so it’s super versatile.

In addition to tacos, this shredded beef works well in burritos, enchiladas, tostadas, burrito bowls, tacos bowls, and salads. Not to mention, it keeps well in the fridge and freezer making it a great meal prep idea for healthy lunches and dinner for days to come.

Overhead shot of four slow-cooker shredded beef tacos on a plate with toppings and a side of lime and cilantro.

Why You’ll Love This Recipe

  • Easy – If you can turn on a slow cooker, you can make these shredded beef tacos.
  • Healthy – Made with whole foods, this shredded beef is nutritious and delicious.
  • Versatile – The shredded beef works well in tacos, rice bowls, and salads.
  • Great for Meal Prep – The beef keeps well in the fridge making it a great meal prep idea.
Ingredients to make Mexican shredded beef tacos: beef chuck roast, beef broth, spices, and tomato paste.

Ingredients for Shredded Beef Tacos

You’ll need the following ingredients to make Mexican shredded beef tacos:

  • Beef Chuck – A boneless chuck roast will give you the best results. If you can’t find a chuck roast, a tri-tip roast, rump roast, top-round roast, or bottom-round roast will give you similar results.
  • Spices – A mixture of chili powder, smoked paprika, cumin, oregano, onion powder, garlic powder, and salt to make the Mexican seasoning.
  • Beef Broth – To help braise the beef, chicken broth will also work. Feel free to use low-sodium beef broth if desired.
  • Tomato Paste – To thicken the sauce.
  • Olive Oil – To sear the roast, avocado oil will also work.

In addition to the above, you’ll need corn tortillas or flour tortillas and toppings for your tacos.

Dietary Adaptions

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

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

Beef chuck roast on a plate.
Beef chuck roast on a plate covered in spices.

How to Make Shredded Beef Tacos

  1. Make the spice mix. In a small bowl or jar, combine the chili powder, smoked paprika, ground cumin, dried oregano, onion powder, garlic powder, and salt.
  2. Make braising liquid. In a large measuring cup or bowl, combine the beef broth and tomato paste.
  3. Season the beef. Sprinkle the spice mixture over the roast, rubbing it into the beef until covered on all sides.
  4. Sear the beef. Warm the olive oil in a pan on medium-high heat and sear the beef roast for 1-2 minutes until browned on all sides.
  5. Add to slow cooker. Place the seared meat in the slow cooker and pour the braising liquid around the beef.
  6. Cook until fork tender. Cook in the slow cooker for 4-5 hours on high or 6-8 hours on low until the beef is tender, starting to fall apart, and can easily be pulled apart with a fork.
  7. Make the sauce and shred the beef. Once cooked, transfer the roast to a cutting board and, using two forks, shred the beef into bite-sized pieces. Transfer any leftover liquid to a small saucepan, bring to a bowl, and simmer for 10-15 minutes until thickened.
  8. Toss beef in the sauce. Return the shredded beef to the slow cooker, drizzle with some sauce, and toss until well coated.
  9. Make the tacos. Layer tortillas with a bit of shredded beef mixture and finish with toppings of your choice.

The detailed instructions for these Mexican shredded beef tacos can be found in the recipe card below.

Seared beef chuck roast in a slow cooker with broth and tomato paste.
Cooked beef chuck roast in a slow cooker.

Red’s Nutrition Tip

In addition to tacos, this shredded beef works well in rice bowls. Simply serve the shredded beef on a bed of rice and toppings of your choice to create a balanced meal for lunch or dinner.

Mexican shredded beef for tacos in a slow cooker.

Oven Method

No slow cooker? No problem! These Mexican shredded beef tacos can be made in the oven. Simply season the beef as per the instructions then sear the beef in a large Dutch oven on all sides, pour in the braising liquid, then transfer to the oven at 325°F for 3-4 hours until beef is tender, and then shred the beef as per instructions.

Slow-cooked mexican shredded beef for tacos in a bowl with cilantro on top.

Best Toppings for Beef Tacos

Here are some of my favorite taco toppings for Mexican shredded beef tacos:

  • Pico de gallo
  • Salsa
  • Avocado
  • Guacamole
  • Sour cream
  • Cotija
  • Shredded cheese
  • Refried beans
  • Pickled jalapenos
  • Hot sauce
  • Lime wedges
  • Fresh cilantro
Mexican shredded beef tacos on a plate with toppings.

What is the best cut for shredded beef tacos?

Chuck roast is the best cut for Mexican shredded beef tacos, as its rich and fatty nature ensures the beef is juicy and tender. Although, other roast cuts, such as rump roast and round roast also work well, as does brisket and even flank steak.

Why isn’t my beef shredding?

If your beef is not shredding, it’s simply not cooked long enough. Continue to cook the beef in the slow cooker until it is tender, starting to fall apart, and can easily be pulled apart with a fork.

Can you overcook shredded beef?

Yes, you can overcook shredded beef. If the beef is overcooked, it will be tough and dry.

Close up of a shredded beef taco on a plate with toppings.

Storage + Reheating

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

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

To Reheat: Once thawed, place shredded beef in a pan on the stove on medium-high heat and warm for 3-5 minutes, adding splashes of water to rehydrate the beef as needed. To reheat in the oven, place the shredded beef in a casserole dish, cover with aluminum foil, and warm in the oven at 350°F for 10-15 minutes. To reheat in the microwave, place the beef in a microwave-safe dish and warm for 1-2 minutes.

More Easy Mexican Recipes:

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Close up of Mexican shredded beef tacos on a plate with sour cream, pico de gallo, jalapeños, and cilantro on top.

Mexican Shredded Beef Tacos

Author: Stephanie Kay

Covered in spices and braised in a flavorful sauce, these slow-cooker Mexican shredded beef tacos are easy to make and make a great meal prep idea too.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 15 minutes
  • Yield: 24 tacos
  • Category: Dinner
  • Method: Slow Cooker
  • Cuisine: Mexican
Print Recipe

Ingredients

  • 3–pound boneless beef chuck roast
  • 2 teaspoons chili powder
  • 2 teaspoons smoked paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 teaspoons salt
  • 1 1/2 cups beef broth
  • 2 tablespoons tomato paste
  • 2 tablespoons olive oil
  • Tortillas
  • Toppings of choice

Instructions

  1. In a large measuring cup or bowl, add the beef broth and tomato paste and stir until well combined. Set aside.
  2. In a small bowl, add the chili powder, paprika, cumin, oregano, onion powder, garlic powder, and salt, and stir to combine.
  3. Place the chuck roast on a cutting board, pat it dry with a paper towel, sprinkle with the spice mixture all over, and rub it into the roast until all sides of the roast are covered in spices.
  4. In a cast-iron skillet or pan on medium-high, warm the olive oil, then add beef chuck roast and cook for 1-2 minutes per side until brown. If your slow cooker has a removable stove-safe insert, you can do this directly in the insert on the stove.
  5. Once the beef chuck roast is browned, transfer it to the slow cooker (or return the insert to the slow cooker) and pour the beef broth mixture around it, then cover the slow cooker with the lid.
  6. Turn the slow cooker on and cook on low for 6-8 hours or on high for 4-5 until the beef is fully cooked and can easily be shredded with a fork. 
  7. Once cooked, transfer the beef roast to a cutting board and, using two forks, shred the beef into small pieces. At this point, you can remove any chunks of excess fat from the beef, if desired.
  8. Transfer the remaining liquid from the slow cooker to a small saucepan, bring to a boil, and then reduce to a simmer for 10-15 minutes until the liquid has reduced by at least half and thickened significantly. If your slow cooker has a removable stove-safe insert, you can do this directly in the insert on the stove.
  9. Return the shredded beef to the slow cooker, pour in some braising liquid – adding as much or as little as you like – and toss until well combined. Taste the beef and season with additional salt and pepper as needed.
  10. Layer shredded beef into warm tortillas and serve with toppings of your choice. Any leftover shredded beef can be stored in the fridge in an airtight container for up to 4 days or in the freezer for up to 3 months.
YouTube video

Notes

Oven Instructions: Season the beef as per steps 1 to 3, then sear the beef in a large Dutch oven on all sides, pour in the braising liquid, then transfer to the oven at 325°F for 3-4 hours until beef is tender, and then shred the beef as per steps 7 to 10.

Instant Pot Instructions: Season the beef as per steps 1 to 3, then sear the beef in the Instant Pot, then pour in the braising liquid. Cover and set the lid to “Sealing” and pressure cook on “Manual” for 50 minutes, followed by a quick release. Once cooked, complete steps 7 to 10 as outlined.

Nutrition

  • Serving Size: 1 taco (no toppings)
  • Calories: 161 grams
  • Sugar: 0 grams
  • Fat: 6 grams
  • Carbohydrates: 14 grams
  • Fiber: 0 grams
  • Protein: 14 grams

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About Stephanie

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

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