Stephanie Kay Nutrition

Real Food for Real Life

California Roll Bowls

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These California roll bowls are a deconstructed version of California sushi rolls. Filled with crab, sushi rice, cucumber, and avocado, these bowls are perfect for a quick, easy, and healthy dinner!

Two California roll bowls with a side of spicy mayo sauce, sesame seeds, and pickled ginger.

If you like California rolls, this recipe is for you. The combination of creamy avocado, crunchy cucumber, and nori, ensures that these bowls are full of flavors and textures in every bite, and the best part is that they are super easy to make.

As long as you can cook rice and chop veggies, you can make these deconstructed California roll sushi bowls that are sure to please a crowd. Whether you’re enjoying them for a quick weeknight dinner, a build-your-own dinner party, or as an easy meal prep idea for healthy lunches, this sushi bowl recipe is an easy, healthy, and high-protein meal.

Close up of California roll sushi bowl with spicy mayo and sesame seeds on top and chopsticks.

Why You’ll Love Them

  • Quick and Easy – These California roll sushi bowls are ready in less than 30 minutes making them perfect for a weeknight meal.
  • High in Protein – With over 27 grams of protein per serving, these bowls are protein-packed meals.
  • Versatile – Once you’ve got the basics down you can mix and match ingredients to make any type of sushi bowls you like!
Ingredeints for California sushi roll bowls: crab meat, sushi rice, cucumber, avocado, nori sheets, rice vinegar, sesame seeds, and soy sauce.

Ingredients + Substitutions

  • Crab – Traditional California rolls use imitation crab meat, but you can use real fresh crab meat, canned crab meat, canned crab meat, or imitation crab in these bowls. Use whatever option suits your budget, you can use cooked shrimp if you like.
  • Rice – To create the base of the roll bowls and add some complex carbohydrates. I used sushi rice in my recipe but any white rice or brown rice will work well.
  • Avocado – To add some healthy fats.
  • Cucumber – If you want to add some more fresh veggies, shredded carrots or thinly sliced bell peppers would also work well.
  • Nori – To add some dried seaweed to the sushi bowls. If you can’t find nori sheets, you can use furikake instead.
  • Rice Vinegar – To season the sushi rice.
  • Soy Sauce – To season the sushi roll bowls.
  • Pickled Ginger – To add some acid and cleanse the palate in between bites, although optional.
  • Sesame Seeds – To serve, although optional.

Although California rolls don’t typically include spicy sriracha mayo, you can make some to top the bowls for a bit more flavor and heat. You can find the ingredients in the recipe card below.

Dietary Adaptions

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

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

Small white bowl of spicy sriracha mayo sauce.

How to Make California Roll Sushi Bowls

  1. Cook the rice. Bring a water and sushi rice to a boil in a small pot and allow to cook as per package direction until tender and fluffy. Once cooked, drizzle of rice vinegar, stir to combine, and allow to cool.
  2. Chop the crab. Cut the cooked crab meat or imitation crab into bite-size pieces.
  3. Chop the veggies and seaweed. Chop the cucumber and slice the avocado and nori sheets.
  4. Make the sauce. In a small bowl, add the mayo and sriracha and stir to combine.
  5. Assemble the bowls. Once the rice has cooled, fill bowls with a layer of sushi rice, top with cucumber, avocado, and nori sheets, drizzle with soy sauce, sprinkle with sesame seeds, and top with spicy mayo as desired.
  6. Serve and enjoy! The bowls can be enjoyed immediately or stored in the fridge for up to 5 days.

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

Build-your-own California sushi bowls station with bowls.

Red’s Nutrition Tip

Although you can use fresh crab in these sushi bowls, California rolls are typically made with a form of imitation crab meat known as surimi. While often referred to as “imitation” crab, surimi is made from real seafood, most commonly pollock, and is a good source of lean protein. Surimi is much less expensive than crab, making it a great option for simple weeknight meals, just be sure to read the label and ingredients to ensure you are buying the highest-quality option possible.

Serving Suggestions

These sushi bowls are well-balanced meals on their own, as they include a source of protein, carbohydrate, fat, and fiber, however, you can adapt the recipe to suit your personal dietary needs.

  • To make them higher in protein, add more crab to the bowls.
  • To add more fiber, you can swap the white rice for brown rice and/or add more vegetables such as carrots, broccoli, or
  • To make them low carb, you can swap the sushi rice for cauliflower rice.
Close of up California sushi roll bowls with sriracha mayo and sesame seeds on top.

Storage

These sushi bowls can be assembled and stored in airtight containers in the fridge for up to 5 days, however, do not add the avocado until you are ready to serve.

More Sushi Roll Bowls:

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Two California roll bowls with a side of spicy mayo sauce, sesame seeds, and pickled ginger.

California Roll Bowls

Author: Stephanie Kay

These deconstructed California sushi roll bowls are perfect for a quick and easy weeknight dinner or lunch. You can serve them with pickled ginger and wasabi for extra flavor.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Sushi Bowls:

  • 1 pound crab meat or imitation crab meat
  • 1 1/2 cups sushi rice, or other short-grain white rice
  • 2 tablespoons rice vinegar
  • 1 cucumber, diced
  • 1 avocado, thinly sliced
  • 2 nori sheets, thinly sliced
  • Sesame seeds, to serve
  • Soy sauce, to serve
  • Pickled ginger, to serve

Spicy Mayo Sauce (optional):

  • 1/4 cup mayonnaise
  • 1 tablespoon sriracha

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 20 minutes, or as per package directions, until it can be fluffed with a fork. Once cooked, drizzle the rice with rice vinegar and toss to combine and allow to cool.
  2. While the rice is cooking, chop the crab into bite-size pieces, dice the cucumber, and cut the avocado into thin slices and nori sheets into thin strips.
  3. Optional: In a small bowl or jar, add the mayonnaise and sriracha and stir until well combined. Taste and adjust spicy mayo to your liking, adding more sriracha to increase the heat and salt and pepper as desired.
  4. Once the rice has cooled, assemble the bowls with a base layer of sushi rice and then top with cooked crab meat, cucumber, avocado, nori sheets, a drizzle of soy sauce, a sprinkle of sesame seeds, and a side of pickled ginger. Optional: Drizzle with spicy mayo sauce as desired.
  5. Any leftovers of the crab, rice, and sauce can be stored in separate airtight containers in the fridge for 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 475 calories
  • Sugar: 1 gram
  • Fat: 11 grams
  • Carbohydrates: 66 grams
  • Fiber: 4 grams
  • Protein: 27 grams

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9 Well-Balanced Meal Ideas

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Creating a balanced meal is key to ensuring that you are nourished, satisfied, and energized. Although it might seem complicated, creating a balanced meal is simple, so here are 9 well-balanced meal ideas you can use to create healthy meals.

Examples of balanced meals: oatmeal with yogurt, berries, and almonds; sausage veggie scramble with potatoes; tuna pita with lettuce and apple; brown rice with stir-fried vegetables, tofu, and peanut sauce; snack plate with cottage cheese, hard-boiled eggs, carrots, crackers, and hummus; chicken pesto pasta with broccoli; lentil and sweet potato curry; white rice with carrots, zucchini, and grilled salmon.

Table of contents

Learning how to create a balanced meal is one of the most helpful tools you can learn to ensure you are eating a balanced diet. Put simply; to create a balanced meal it must include all three macronutrients; protein, carbohydrate, and fat.

By prioritizing whole foods and including protein, carbohydrates, fiber, and fat in your breakfast, lunch, and dinner you can help to ensure you are consuming a more optimal balance of macronutrients, fueling your body appropriately, balancing your blood sugar, increasing your satiety level, and supporting your micronutrient intake (1).

Think of it like ticking a box; at breakfast, lunch, and dinner, ensure there is a source of protein, carbohydrates, fiber, and fat on your plate or bowl. You can tick each box more than once (i.e. include more than one vegetable for fiber or avocado and salad dressing for fat), but the protein, carbohydrate, fiber, and fat boxes must be ticked at each meal to ensure it’s well-balanced.

Infographic with examples of well-balanced meal ideas.

Examples of Well-Balanced Meals

Here are some examples of balanced meals that you can enjoy for a healthy breakfast, lunch, and dinner.

Bowl of oatmeal with Greek yogurt, strawberries, raspberries, blueberries, blackberries, and almonds.

1. Oatmeal with Yogurt, Almonds, and Berries

Why this is a Balanced Meal: 

  • Protein = Greek Yogurt
  • Carbohydrates = Oats
  • Fiber = Berries
  • Fat = Almonds

Oatmeal is a classic healthy breakfast, however, on its own, it is not well-balanced. By serving a bowl of oatmeal with a topping of Greek yogurt, chopped almonds, and berries you can create a balanced meal and a more satisfying meal to start the day. In addition to yogurt, you can use cow’s milk to add protein to oats, egg whites like in my egg white oatmeal, or protein powder like in my high-protein overnight oats.

Plate of toast with mashed avocado, fried eggs, and orange slices.

2. Avocado Toast with Eggs and Orange

Why this is a Balanced Meal:

  • Protein = Eggs
  • Carbohydrates = Bread
  • Fiber = Orange
  • Fat = Avocado

Eggs and toast is a go-to breakfast and does contain protein, carbohydrates, and healthy fats on its over, however, by adding avocado and orange slices (or any fruit) you can make it more filling and well-balanced. If you’re not a fan of avocado, you can try my ricotta pesto fried eggs instead.

Plate with sausage with spinach and cherry tomatoes and roasted potatoes.

3. Sausage Scramble with Potatoes

Why this is a Balanced Meal:

  • Protein = Sausage
  • Carbohydrates = Potatoes
  • Fiber = Spinach and Cherry Tomatoes
  • Fat = Olive Oil

Sausages are not always thought of as a breakfast food, but they are a versatile ingredient that is packed full of protein and delicious with eggs or on their own. While you can make this with pork sausages if you want to reduce the fat and/or calorie content you can make it with chicken sausages or lean ground beef instead. This balanced meal idea is also great for meal prep as both the scramble and breakfast potatoes keep well in the fridge for days, or you can add some eggs, for an extra boost of protein and fat, and make my breakfast egg bake casserole instead.

Plate with a pita with tuna salad with mayonnaise with lettuce and apple slices.

4. Tuna Salad Pita

Why this is a Balanced Meal:

  • Protein = Tuna
  • Carbohydrates = Pita
  • Fiber = Lettuce and Apple
  • Fat = Mayonnaise

Sandwiches are a highly underrated balanced meal idea. While bread has a reputation for being “unhealthy”, good bread is a great source of complex carbohydrates, and by adding some protein, such as tuna or turkey, some fat, such as mayonnaise or cheese, and extra fiber in the form of vegetables, you can create a well-balanced meal in minutes. My tuna salad pita is one of my go-to healthy lunch ideas and it could also be made with my avocado tuna salad or curried chicken salad instead.

Bowl with brown rice, stir-fried tofu with green beans and bell pepper, and spicy peanut butter sauce drizzled on top.

5. Tofu and Brown Rice Bowl

Why this is a Balanced Meal: 

  • Protein = Tofu
  • Carbohydrates = Brown Rice
  • Fiber = Green Beans and Bell Peppers
  • Fat = Peanut Butter Sauce

If you are following a vegetarian or vegan diet, tofu is a great plant-based protein source that you can include in your meals. While it is not a complete protein on its own, by pairing it with brown rice or another whole grain such as quinoa or farro, you can ensure it contains all essential amino acids while adding a source of complex carbohydrates at the same time. If you’ve never tried tofu before, give my tofu meal prep bowls with spicy peanut sauce, tofu and broccoli bowl, or sheet pan and tofu with veggies and tahini sauce a try.

Plate with cottage cheese, hard-boiled eggs, crackers, carrots, and hummus.

6. Protein Snack Plate

Why this is a Balanced Meal: 

  • Protein = Eggs and Cottage Cheese
  • Carbohydrates = Crackers
  • Fiber = Carrots
  • Fat = Hummus

Snack-style lunches are a quick and easy way to create a balanced meal in minutes. In fact, many bistro box lunch ideas can be made with no-cook protein sources to cut down on prep time and clean up, store well in the fridge, and are easy to grab and go whenever you need them. My charcuterie bistro boxes are a great example of a well-balanced no-cook lunch idea, while my chicken salad meal prep bowls are a good example of how to turn a lunch classic into a fun meal prep idea.

Bowl of pasta with chicken, pesto sauce, and broccoli.

7. Pesto Chicken Pasta with Broccoli

Why this is a Balanced Meal:

  • Protein = Chicken Breasts
  • Carbohydrates = Pasta
  • Fiber = Broccoli
  • Fat = Pesto

While pasta is thought of as a poor food choice, it’s a wonderful source of complex carbohydrates and fiber made with high-protein grains. Both regular pasta and whole-grain pasta can easily be included in a healthy diet when paired with protein, healthy fats, and fiber to create a well-balanced meal. My chicken pesto pasta is one of my most popular healthy dinner recipes and can be made with chicken breasts or chicken thighs. If you’re not a fan of pesto, you can try my chicken and vegetable pasta instead.

Plate with white rice, zucchini and carrots sesame oil with grilled salmon and toasted sesame seeds on top.

8. Salmon Stir-Fry with Rice

Why this is a Balanced Meal:

  • Protein = Salmon
  • Carbohydrates = Rice
  • Fiber = Zucchini and Carrots
  • Fat = Sesame Oil

Stir-fries are a great healthy dinner idea for a busy weeknight when you are short on time because they are quick to make and super versatile. From beef to shrimp to salmon and fried rice to cauliflower fried rice, you can create endless flavor combinations while still ensuring you eating a well-balanced meal. Alternatively, you can keep things simple and combine some protein with veggies, rice, and a good sauce, like my spicy salmon roll bowls, to create a quick weeknight meal.

Bowl of lentil and sweet potato curry with spinach and coconut milk.

9. Lentil and Sweet Potato Curry

Why this is a Balanced Meal:

  • Protein = Lentils
  • Carbohydrates = Sweet Potatoes
  • Fiber = Spinach
  • Fat = Coconut Milk

Curries are one of my go-to healthy dinner recipes because they are quick to make and packed full of flavor. While commonly made with chicken and beef, vegetarian curries are just as nutritious and a great way to make a delicious dinner with plenty of leftovers for lunch. Beans, lentils, and chickpeas are good ways to add some plant-based protein to veggie curries while boosting the fiber content at the same time. My chickpea peanut curry, lentil sweet potato curry, and spinach chickpea curry are all examples of well-balanced vegetarian recipes.

More Balanced and Healthy Meal Ideas

The Bottom Line

Including a source of protein, carbohydrates, fiber, and fat in your meals is a simple way to ensure they are well-balanced and you are consuming a balanced diet. By cooking whole foods with herbs and spices, you can ensure you are eating healthy meals without sacrificing flavor. If you are unsure of how to eat for your personal health goals, it is best to work with a registered dietitian to develop a list of balanced meal ideas that work for you.

Savory Cottage Cheese Bowl

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Ready in minutes, these savory cottage cheese bowls are high-protein, low-carb, and perfect for a healthy breakfast or snack.

Savory cottage cheese bowl with a soft-boiled egg with a spoon and tea towel.

If you’re bored with your breakfast and want to try something new, these savory cottage cheese bowls are for you. The creamy texture of cottage cheese pairs perfectly with the crunchy texture of the veggies and the combination of ingredients ensures your taste buds experience sweet and salty flavors in every bite.

And the best part about these bowls is that they are super customizable; you can mix and match the ingredients based on whatever you have in the fridge. Everything from avocado to olives to bell pepper and chopped walnuts can be added to the bowls, as a fun new way to enjoy cottage cheese!

Two savory cottage cheese bowls with a side of fresh herbs and everything bagel seasoning.

Why You’ll Love It

  • Quick and Easy – Ready in minutes with minimal cooking required, these savory cottage cheese bowls are perfect for meals or snacks.
  • High-Protein – With over 25 grams of protein per bowl, these are a great way to add more protein to your day.
  • Low-Carb – The combination of cottage cheese, eggs, and veggies, ensures that these bowls are low in carbs while being incredibly filling and full of flavor.
  • Great for Meal Prep – These bowls keep well in the fridge for several days, so they are perfect for make-ahead breakfasts.
Ingredients for savory cottage cheese breakfast bowls; cottage cheese, egg, cherry tomatoes, cucumber, fresh herbs, olive oil, and everything bagel seasoning.

Ingredients + Substitutions

  • Cottage Cheese – To ensure the bowls are packed full of protein, you can use low-fat or regular cottage cheese. If you’re a cottage cheese hater, you can use Greek yogurt instead.
  • Veggies – To add some fiber and micronutrients. I used a combination of cherry tomatoes and cucumber but bell peppers and chopped spinach would also work well.
  • Egg – To add some more protein and healthy fats. I added a soft-boiled egg, but you can hard-boiled eggs, scrambled eggs, or omit it altogether.
  • Fresh Herbs – To add some greens and fragrance. I added fresh parsley and dill, but you can add any fresh herbs you like, chives or green onions would also work well.
  • Olive Oil – To add some more healthy fats and flavor.
  • Everything Bagel Seasoning – To add some crunch and flavor. You can find it at most major grocery stores or make homemade everything bagel seasoning with sesame seeds, poppy seeds, garlic, onion, and salt.

Dietary Adaptions

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

To Make it Dairy-Free: Unfortunately, you can’t make this recipe dairy-free.

Close up of a cottage cheese breakfast bowl with a soft-boiled egg.

How to Make a Cottage Cheese Breakfast Bowl

  1. Boil the egg. Bring a small pot of water to boil, add the egg, and boil for 7 minutes. Once cooked, submerge it in cold water until cool enough to handle, then peel the egg, and slice it in half.
  2. Fill the bowls. Add the cottage cheese to a bowl, top with cherry tomatoes and cucumber, then add the soft-boiled egg.
  3. Season. Drizzle with olive oil, sprinkle with fresh herbs and everything bagel seasoning, and season with salt and black pepper to taste.
  4. Serve and enjoy! You can also make the bowls ahead of time and store them in the fridge for up to 2 days.

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

Close up of a savory cottage cheese breakfast bowl.

Red’s Nutrition Tip

Cottage cheese is a highly underrated high-protein breakfast food and one of the highest-protein cheeses. A mere 1/2 cup serving (113 grams) of whole milk cottage cheese contains 13 grams of protein and 116 calories, while a low-fat cottage cheese contains 12 grams of protein and 81 calories, making it a great way to boost the protein intake of your breakfast and help ensure you are meeting your optimal recommended daily protein intake (1, 2).

Serving Suggestions

These bowls are high in protein and healthy fats with low levels of fiber and carbohydrates. Fortunately, you can mix and match the ingredients and toppings of the bowls to suit your dietary needs and make them a more balanced meal. For example:

  • To increase the protein, add another egg and/or a few slices of smoked salmon. You can also add a sprinkling of high-protein nuts, such as pistachios or almonds, or high-protein seeds, such as hemp seeds or chia seeds.
  • To reduce the fat, use 0% cottage cheese and omit the olive oil.
  • To add more fiber, serve the bowls with a side of whole-grain bread or fresh fruit.
  • To reduce the calories, use 0% cottage cheese and omit the olive oil.
Small breakfast cottage cheese bowl, vegetables, and an egg.

Storage

Once assembled, the bowls can be stored covered with plastic wrap or in an airtight container in the fridge for up to 2 days. If adding an egg, do not cut it in half until you are ready to eat.

More Cottage Cheese Recipes:

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Close up of a cottage cheese breakfast bowl with a soft-boiled egg.

Savory Cottage Cheese Bowl

Author: Stephanie Kay

With over 25 grams of protein per serving, these savory cottage cheese bowls are perfect for a light breakfast or healthy snack.

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

Ingredients

  • 3/4 cup cottage cheese
  • 1/2 cup cherry tomatoes, halved
  • 1/2 cup cucumber, diced
  • 1 teaspoon olive oil
  • 2 tablespoons chopped fresh herbs, such as dill, parsley, or chives
  • 1/4 teaspoon everything bagel seasoning
  • 1 egg (optional)

Instructions

  1. Bring a small pot of water to a boil then, using a spoon, gently add your egg to the pot and boil for 7 minutes. Once cooked, remove the egg from the pot and transfer it to a bowl with ice cold water until cool enough to handle, then peel the egg and slice it in half.
  2. In a small bowl, add the cottage cheese, then top with cherry tomatoes, diced cucumber, and soft-boiled egg.
  3. Drizzle with olive oil, sprinkle with fresh herbs and everything bagel seasoning, and season with salt and pepper to taste.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 310 calories
  • Sugar: 8 grams
  • Fat: 18 grams
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 27 grams

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Is it Bad to Restrict Foods?

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From avoiding carbs to following a vegan diet, many diets recommend cutting out specific foods or food groups, but is it bad to restrict foods? Here are the pros and cons of food restriction and some tips on how to eat healthy without restricting your favorite foods.

Empty white plate with a fork and knife on a grey tablecloth.

Table of contents

What is food restriction?

Food restriction occurs when we avoid or eliminate foods and can come in the form of no food intake, limited food intake, only eating specific foods or food groups, or only eating at specific times of the day.

It’s important to note that not all food restriction is done with health, wellness, or weight loss intention. While many food restrictions are self-imposed, many food restrictions come in the form of medical necessity or religious requirements.

Examples of Food Restriction

Here are some common examples of ways people restrict food:

  • Reducing portion sizes or calorie intake (i.e. counting calories or macros)
  • Cutting out specific macronutrients (i.e. carbs or fat)
  • Cutting out specific foods or food groups (i.e. no grains, no bread, no sugar, etc…)
  • Cutting out or skipping meals (i.e. skipping breakfast, lunch, or dinner)
  • Following a rigid and restrictive diet pattern (i.e. vegan, vegetarian, keto, etc…)
  • Food allergies or intolerances (gluten-free, peanut allergy, etc…)
  • Religious reasons (kosher, halal, religious practice or holidays, etc…)

NOTE: For this discussion, we will only be addressing self-imposed food restrictions. This discussion will not take food allergies, food intolerances, or religious reasons for restricting foods into consideration.

Pros and cons of food restriction.

The Impacts of Restricting Food from Your Diet

While restricting foods or calories can be completely safe in moderation, excessive restriction can have some devastating physical and mental health impacts. Here are some pros and cons of restricting foods from your diet.

Pros of Food Restriction

Here are some potential benefits of restricting foods.

May temporarily increase dietary adherence.

Creating a rigid set of food “rules” may help to increase dietary adherence as they help to reduce decision-making. By following a simple list of “yes” foods and “no” foods, meal and snack choices are simpler and easier to follow. Unfortunately, this adherence is typically short-lived as these food “rules” are often overly restrictive, unrealistic for everyday life, and, therefore, very difficult to maintain for the long term (1).

May support short-term weight loss.

Restricting certain foods can help to support weight loss as it can help to reduce calorie intake and create a calorie deficit, which is required for weight loss. Eliminating carbohydrates, skipping meals, or following a vegan diet may cause calorie restriction, which may create a calorie deficit and lead to weight loss, however, it is not guaranteed. In some cases, restricting certain foods, food groups, or macronutrients may cause you to eat more calories from other foods or food groups, which could result in weight maintenance or weight gain.

May help identify trigger foods.

Trigger foods are foods that cause symptoms or cause you to eat in an out-of-control manner. Trigger foods can cause digestive symptoms such as gas, bloating, or constipation, cause low energy, and poor mood, or lead you to eat more food than intended. Strategically restricting certain foods via a specific dietary protocol, such as an elimination diet, can help you to identify trigger foods that cause physical symptoms and allow you to better manage and control your intake in the future (2, 3).

Cons of Food Restriction

Here are some potential drawbacks of restricting foods.

May lead to malnutrition.

Prolonged food restriction can have major health implications and lead to nutritional deficiencies which can become life-threatening. By restricting the amount of food and type of food you eat, you may reduce your intake of essential macronutrients and micronutrients that are essential for optimal health. In the long term, the restriction of essential nutrients can lead to neurological, musculoskeletal, gastrointestinal, cardiovascular, pulmonary, hepatic, endocrine, and dermatological problems (4, 5).

May trigger more cravings.

Overly restricting foods may trigger more food cravings and lead to an out-of-control-around-food feeling. When you put certain foods “off limits” you may start to view foods as “good” or “bad”, which can lead to an all-or-nothing mentality in your food choices. As a result, you may feel extreme guilt or shame when you indulge in “bad” food, which can trigger episodes of binge eating and excessive overconsumption (6, 7, 8).

May reduce metabolic rate.

Restricting food or dieting for long periods can decrease muscle mass and lower resting metabolic rate (9). Although weight loss is as “simple” as eating fewer calories than your body requires to create a calorie deficit, restricting calorie intake for extended periods can have negative side effects.

When you lose weight, your body’s metabolic rate slows to adapt to support your new smaller body size, however, severe restriction for long durations your body’s metabolic rate slows down to conserve energy, which can have detrimental effects on hormones and mental health such as depression and anxiety disorders (10).

May lead to eating disorders.

Research shows that individuals with rigid dieting strategies are more likely to exhibit symptoms of eating disorders. Intense food restriction has been linked to eating disorders including anorexia nervosa, bulimia nervosa, and binge eating disorder, which can all lead to major health problems (11, 12).

Should you restrict foods to lose weight?

Although you can lose weight by restricting foods, it is rarely an effective long-term strategy (1). Despite some people’s claims that there is a “magic” weight loss cure, the only effective strategy for weight loss is creating a calorie deficit. Research has repeatedly demonstrated that any diet that consistently creates a calorie deficit will support weight loss. Assuming dietary adherence, all diets are equally effective for weight loss (13). In fact, there are many effective strategies that will help you lose weight without counting calories or restricting your favorite foods.

Moreover, when done consistently, only a small to moderate calorie deficit of 10% to 20% is required to support a goal of weight loss. Not only is overly excess calorie restriction is not required to support a goal of weight loss, but it unsustainable and has the potential to cause more negative health problems such as hormone deregulation and reduction of metabolic rate.

So, is it bad to restrict foods?

For general health, wellness, and weight loss, restricting specific foods is not recommended. Although food restrictions may have some short-term benefits, including weight loss and dietary adherence, these benefits are not noticed in the long term. Overall, restricting food has far more cons than pros, as overly restricting foods has the potential to lead to nutritional deficiencies, eating disorders, and an unhealthy relationship with food and body image. While reduction of overall food intake is required for weight loss, restriction of specific foods and food groups is not.

Infographic with tips to eat healthy without restricting foods.

Tips to Eat Healthy without Restricting Foods

Here are some ways to improve your eating habits without restricting your favorite foods.

1. Focus on long-term habits.

As you work to improve your diet, focus on making decisions and creating healthy eating habits you can maintain for the long term. Instead of trying to cut out specific foods or follow an overly restrictive diet that you can only follow for a couple of weeks or months, work on creating habits that you can maintain for years or the rest of your life. Healthy habits such as drinking more water or creating balanced meals are easier to implement and maintain, and adherence is key when it comes to health.

2. Prioritize whole foods.

By simply prioritizing whole foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, seeds, dairy, meat, poultry, and seafood, you can ensure you are eating a wide variety of foods without restriction. Prioritizing whole foods doesn’t mean you can’t eat processed food or indulge in treats, it simply means you are focusing on nutrient-dense foods, most of the time, to support your health.

3. Eat foods you enjoy.

Eating foods you enjoy is one of the best ways to increase dietary adherence. Although avocados may be healthy, if you don’t enjoy them you don’t need to eat them, and if you enjoy cereal, there is no need to completely avoid it. Food is more than just fuel, it’s also a source of pleasure, which is another key component in our health. The more you like your diet, the more likely you are to adhere to it for the long term, and including foods you enjoy can help you do so (14).

4. Don’t label foods as “good” or “bad”.

While certain foods are nutrient-dense and other foods are “empty calories”, no individual food is the cause of poor health, weight gain, or weight loss. Health is a matter of overall food quality and weight is a matter of overall food quantity and no food needs to be banished to support these goals. Rather, it is best to structure your diet in a way that prioritizes quality foods, in an amount that supports your goals and allows you to indulge in a manner that leaves you satisfied.

5. Use convenience as needed.

There is a common misconception that you can’t consume processed foods or eat at restaurants if you are trying to eat healthy or lose weight. The truth is, there many healthy prepared foods in grocery stores and restaurants that can help make eating well much easier by saving time and/or money. While it may be ideal to grow your food and cook everything you eat from scratch, it’s not necessary.

6. Be mindful of portion sizes.

While it may seem counterintuitive, paying attention to portion sizes (not to be confused with serving sizes) is a great way to eat healthy without restricting foods. Regardless of your personal health goal, there is room for everything in a healthy diet. The objective is not to completely avoid the foods you love but, rather, to ensure you are eating enough calories and enough nutrients to support your health while incorporating treats into your food intake.

By tracking portion sizes with your hands, counting macros, or even counting calories, you can ensure you are eating what you need to feel good most of the time while enjoying yourself the rest of the time. Moreover, you can use portion sizes in conjunction with the hunger-fullness scale to practice intuitive eating and remain in tune with your body’s natural hunger cues.

7. Honor your social life and family traditions.

Every year for the rest of your life, you will experience celebrations, birthdays, anniversaries, vacations, and holidays, so instead of trying to avoid them or overly restrict foods at them, learn to incorporate them into your life. For the most part, these celebrations only come around once per year, and one day or one week of indulgence will not undo weeks and months of consistent healthy food choices. So instead of avoiding the cake at the birthday party or Grandma’s casserole at the family gathering, enjoy these special moments of bonding and focus on your food intake in the weeks and months surrounding them.

8. Aim for consistency, not perfection.

While there is no denying that certain foods are healthier than others, you don’t need to eat perfectly to eat well. The objective is to make healthy choices the majority of the time and indulge when it’s time to indulge. For instance, the 80/20 rule is a mindful eating tool that you can embody as a reminder to prioritize whole foods and portion sizes 80% of the time while treating yourself to the treats and snack foods you enjoy the other 20% of the time.

9. Seek professional support if needed.

If you are struggling with an “all-or-nothing” food mentally, binge eating, disordered eating behaviors, or any other eating disorders, it is best to seek support and work with a medical professional.

The Bottom Line

Food restriction occurs when you limit your intake of certain foods, food groups, or macronutrients. While restricting foods may have some benefits, such as increased dietary adherence and weight loss, most are short-lived as they are not sustainable for the long term. Rather, limiting foods or food groups in an overly restrictive manner will likely trigger more cravings, reduce metabolic rate, or lead to malnutrition or harmful eating disorders and mental health issues. Whether your goal is to change your body weight or support your overall health, there are many ways to eat healthy without restricting your favorite foods and there is no one-size-fits-all method of dieting.

Lentil and Quinoa Salad

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Covered in a zesty lemon vinaigrette and filled with veggies and feta cheese, this lentil and quinoa salad is a fresh and flavorful salad recipe that is packed full of fiber and vegetarian protein.

Lentil and quinoa salad in a white bowl with a serving spoon with a side of lemon dressing.

I’ve said it before and I’ll say it again, I love hearty grain and legume salads. Not only are they easy and inexpensive to make, but they keep well in the fridge for days, which makes them perfect for meal prep. You can whip them up on the weekend, store them in the fridge, and enjoy them for simple meals and side dishes for days to come.

This lentil quinoa salad is a tabouli-style salad that is inspired by the Costco quinoa salad and it’s super simple to make. Made with pantry and kitchen staples, this is a versatile salad recipe that you can adapt based on whatever seasonal veggies you have on hand. I think it’s the perfect summer side dish for everything from a light lunch to a family BBQ.

Close up of lemon quinoa salad on in a bowl with a serving spoon.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this quinoa lentil salad is really quick to make.
  • High in Fiber – With over 4 grams of fiber per serving, this salad is a fiber-packed meal.
  • Keeps Well – This salad keeps well in the fridge for up to 5 days making it a great make-ahead meal for meal prep.
Ingredients for lentil quinoa salad; lentils, quinoa, red onion, tomatoes, red bell pepper, cucumber, parsley, feta, olive oil, lemon, garlic, Dijon mustard, and salt.

Ingredients + Substitutions

  • Lentils – To add some complex carbohydrates, plant-based protein, and fiber. I used brown lentils, but green lentils will also work, red lentils are not recommended. The recipe calls for raw lentils, but you can use canned lentils if preferred, see the notes section of the recipe card for details.
  • Quinoa – To add more complex carbohydrates, plant-based protein, and fiber. I used tricolor quinoa, but white or red quinoa will also work well.
  • Veggies – To add more fiber and micronutrients. I used a combination of red onion, bell peppers, tomatoes, and cucumber, but carrots and finely chopped broccoli would also work well.
  • Parsley – To add some freshness and leafy green, chopped arugula, spinach, or cilantro would also work well.
  • Feta Cheese – To add some more protein and healthy fats, crumbled goat cheese would also work well.
  • Olive Oil – To make the dressing. I used extra virgin olive oil, but any olive oil or avocado oil will work.
  • Lemon – To make the lemon vinaigrette. I suggest using freshly squeezed lemon juice, but apple cider vinegar or lime juice would also work well.
  • Garlic – To flavor the dressing. I used a garlic clove, but you can use garlic powder if needed, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the salad and dressing.
Jar of lemon vinaigrette dressing.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the feta cheese or use vegan feta instead.

Large bowl with cooked lentils, cooked quinoa, tomatoes, cucumber, red onion, red bell pepper, and parsley.

How to Make Lentil Quinoa Salad

  1. Cook the lentils and quinoa. Bring a small pot of salted water to a boil, add the quinoa and lentils, and cook until tender or as per package directions. Then strain in a mesh colander, run under cold water and allow to cool completely.
  2. Make the dressing. In a small bowl or jar, add the olive oil, lemon juice, lemon zest, Dijon mustard, minced garlic, and salad and whisk until well combined.
  3. Chop the veggies. Wash and dice the red onion, red bell pepper, tomatoes, and cucumber into bite-size pieces.
  4. Mix the salad. In a large bowl, add the cooked quinoa, cooked lentils, diced red onions, bell pepper, tomatoes, and cucumber, drizzle with the lemon vinaigrette dressing, and toss until well combined.
  5. Add the feta. Add the feta and parsley to the salad and toss again to again until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

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

Large bowl of detox quinoa lentil salad with a side of feta cheese, fresh parsley, and lemon dressing.

Red’s Nutrition Tip

Lentils and quinoa are good sources of plant-based protein, however, neither are considered complete proteins with the optimal balance of essential amino acids. Fortunately, combining them helps to balance the animal acid profile and create a more well-balanced protein source.

Close up of salad with cooked lentils, cooked quinoa, vegetables, lemon dressing, and feta cheese.

Serving Suggestions

This lentil quinoa salad is a great source of complex carbohydrates, fiber, and healthy fats, with moderate amounts of plant-based protein. To make it a balanced meal I would suggest serving it with a source of protein, such as:

Serving of lentil quinoa salad with grilled chicken on a white plate with a fork and knife.

Storage

Once prepared, this lentil and quinoa salad can be stored in an airtight container in the fridge for up to 5 days. For extra freshness and flavor, add an extra drizzle of olive oil or squeeze, and season with additional salt and pepper to taste before serving.

More Lentil and Quinoa Salads:

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Lentil and quinoa salad in a white bowl with a serving spoon with a side of lemon dressing.

Lentil and Quinoa Salad

Author: Stephanie Kay

This lentil quinoa salad is the perfect side dish for grilled meat, chicken, or tofu, or works well as a vegetarian main course for lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 8 servings 1x
  • Category: Salad
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Ingredients

Salad:

  • 1/2 cup uncooked lentils
  • 1 cup uncooked quinoa
  • 1/2 red onion, diced
  • 1 red bell pepper, diced
  • 2 tomatoes, seeded and diced
  • 1/2 cucumber, diced
  • 1/2 cup fresh parsley, finely chopped
  • 1/2 cup crumbled feta cheese

Dressing:

  • 1/2 cup olive oil
  • 1/4 cup lemon juice (about 1 lemon)
  • 1 teaspoon lemon zest
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced or grated
  • 1/2 teaspoon salt

Instructions

  1. Bring a large pot of well-salted water to a boil, add the lentils and quinoa, and cook for 15 minutes or until the lentils are tender but not mushy. Once cooked, strain the warm lentils and quinoa in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove as much excess water as possible.
  2. In a small bowl or jar, add the olive oil, lemon juice, lemon zest, Dijon mustard, minced garlic, and salt and whisk to combine, then set aside.
  3. Once the lentils and quinoa are cooled, add them to a large bowl with the diced red onion, red bell pepper, tomatoes, cucumber, feta cheese, and parsley, drizzle with dressing, and toss until well combined. Taste the salad and adjust the seasoning with additional salt and pepper as needed.
  4. The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Notes

To Use Canned Lentils: Swap the dry lentils for one 14 oz. can of lentils. Instead of adding the lentils in step #1, drain and rinse the lentils in a fine mesh colander, and add them to the salad in step #3.

To Use Garlic Powder: Swap the garlic clove for 1/2 teaspoon of garlic powder and add it to the dressing as per step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 282 calories
  • Sugar: 2 grams
  • Fat: 18 grams
  • Carbohydrates: 25 grams
  • Fiber: 4 grams
  • Protein: 8 grams

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Everything Bagel Seasoning

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Learning how to make homemade everything bagel seasoning with this quick and easy 6-ingredient recipe.

If you love Trader Joe’s everything bagel seasoning mix, this recipe is for you. Not only does it taste just like the original version, but it’s quick and easy to make and far less expensive.

Ingredients

  • Sesame Seeds – The key ingredient to any bagel seasoning. They add a nutty flavor and a crunchy bite. The recipe calls for a mixture of white and black sesame seeds, but you can use all white sesame seeds if you can’t find black.
  • Poppy Seeds – For some added crunch and healthy fats.
  • Garlic – To add flavor. Note: you must use dried minced garlic, garlic powder will not work.
  • Onion – To add some more flavor. Note: you must use dried minced onion, onion powder will not work.
  • Salt – To finish the seasoning. While you can use any type of salt, large flaky salt, such as Maldon salt, truly works best.

Storage

Once mixed, store the seasoning blend in an airtight container or jar in a dark and cool place for up to 6 months.

Close up of small bowl with everything bagel seasoning.

How to Use Everything Bagel Seasoning

Everything bagel seasoning can is a versatile seasoning that you can use on everything from bagels and soups to baked potatoes and vegetables to eggs and salads. Here are some ideas:

  • Sprinkle it on eggs or avocado toast
  • Add some to baked potatoes or roasted vegetables
  • Stir some into dip, hummus, or baba ganoush
  • Sprinkle some onto creamy soups or salads
  • Use it as a seasoning for poultry, fish, or seafood
  • Add some to sliced tomatoes or cucumber
  • Sprinkle some onto cream cheese
  • Pepper some onto buttery popcorn
  • Sprinkle some on top of homemade bagels, cornbread, or rolls

Here are some recipes that would work well with a sprinkle of everything bagel seasoning:

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Small white bowl with everything bagel seasoning and a spoon.

Everything Bagel Seasoning

Author: Stephanie Kay

You can skip Trader Joe’s with this homemade everything bagel seasoning blend. You can whip up a batch in minutes and store it in the pantry for months to come.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1/4 cup 1x
  • Category: Side
  • Method: No Cook
  • Cuisine: American
Print Recipe

Ingredients

  • 1 tablespoon white sesame seeds
  • 2 teaspoons black sesame seeds
  • 2 teaspoons poppy seeds
  • 2 teaspoons dried minced garlic
  • 2 teaspoons dried minced onion
  • 1 teaspoon flaky salt

Instructions

  1. Add all of the ingredients to a small jar and stir to combine.
  2. Cover with an airtight lid and store in a dark, cool place for up to 6 months.

Nutrition

  • Serving Size: 1 teaspoon
  • Calories: 11 calories
  • Sugar: 0 grams
  • Fat: 0.8 gram
  • Carbohydrates: 0.6 grams
  • Fiber: 0.3 grams
  • Protein: 0.3 grams

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Greek Chicken Pasta

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Filled with protein, vegetables, and fresh Greek-inspired flavors, this Greek chicken pasta recipe is perfect for a quick and easy weeknight dinner that the whole family will love.

Two bowls of Greek chicken pasta with a fork and tea towel and a side of fresh parsley, crumbled feta cheese, lemon wedges, and sparkling water.

If you like pasta, grilled chicken, and Greek salad, this Greek chicken pasta recipe is for you! Not only is it filled with Mediterranean flavors, but it’s easy to make and equally nutritious as it is delicious.

The combination of chicken breasts, pasta, vegetables, and feta cheese, ensures that this dish is full of protein, carbohydrates, fiber, and healthy fats to create a healthy meal that will satisfy even the pickiest of eaters. Plus, it keeps well in the fridge and can be enjoyed warm or cold for lunch or dinner.

Close up of a white bowl with Greek chicken pasta with a side of feta cheese.

Why You’ll Love It

  • Quick and Easy – This 30-minute recipe is perfect for a healthy weeknight dinner.
  • High in Protein – With over 30 grams of protein per serving, this Greek chicken pasta is a well-balanced, and high-protein meal.
  • Light and Flavorful – The combination of herbs, lemon, and vegetables ensures that this Greek is light and bright while still being filling.
Ingredients for Greek chicken pasta; fusilli pasta, chicken breasts, red onion, cherry tomatoes, artichoke hearts, kalmata olive, garlic, feta cheese, olive oil, oregano, salt, and lemon.

Ingredients + Substitutions

  • Pasta – I used fusilli pasta in my recipe, but you can use any short-cut pasta you like; penne, rotini, and farfalle would all work well. Both white pasta and whole wheat pasta will work well.
  • Chicken – To add some protein to this pasta recipe. The recipe calls for chicken breasts, but chicken thighs would also work well.
  • Red Onion – To add some flavor and color. I think red onion works best but a white onion or yellow onion will also work well.
  • Tomatoes – To add another pop of color and flavor. The recipe calls for cherry tomatoes, but you can use grape tomatoes or any type of fresh tomatoes you enjoy.
  • Olives – To add some healthy fats and saltiness to the Greek pasta. I think kalamata olives work best but you can use any black olives you like or omit them completely if you prefer.
  • Artichoke Hearts – To add some fiber, you can use jarred or canned artichoke hearts.
  • Feta Cheese – To add some saltiness, healthy fats, and protein to the pasta.
  • Kalamata Olive – To add some more healthy fats, although optional.
  • Oregano – To enhance the Greek flavors. I used dried oregano in my recipe, but you could use fresh oregano if preferred, see the notes section of the recipe card for details.
  • Garlic – To add flavor and fragrance. You can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Parsley – To add some fresh leafy greens, a bit of fresh dill and basil would also work well.
  • Olive Oil – To add some healthy fats and cook the chicken and vegetables. You can use regular or extra virgin olive oil.
  • Lemon – A combination of lemon juice and lemon zest to brighten the flavors.

Dietary Adaptions

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

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

Pan of cooked chicken breast slices seasoned with oregano and salt.
Pan with sliced red onion, cherry tomatoes, and sliced artichoke hearts.

How to Make Greek Chicken Pasta

  1. Boil the pasta. Bring a large pot of well-salted water to a boil, add the pasta, and cook as per package instructions or until al dente. While the pasta is cooking, scoop out 1/2 cup of pasta cooking water and set aside.
  2. Marinade the chicken. In a medium bowl, add the sliced chicken, olive oil, salt, and dried oregano and toss to combine.
  3. Cook the chicken. In a large pan or cast-iron skillet, add the sliced chicken and cook for 4-5 minutes until cooked through, then transfer the chicken to a plate and set aside.
  4. Add the vegetables. In the same pan, add the remaining oil, then add the sliced red onion, and cook for 2-3 minutes until tender, then add the garlic, cherry tomatoes, artichoke hearts, and pitted kalamata olives, and cook for an additional 2-3 minutes or until the tomatoes begin to pop.
  5. Add the cooked pasta and chicken. Return the cooked chicken to the pan along with the cooked pasta to the pan with the vegetables and toss to combine.
  6. Add the parsley, feta, and lemon. Add the minced parsley, crumbled feta cheese, lemon juice, and lemon zest to the pasta and toss to combine, adding splashes of pasta water as needed.
  7. Serve and enjoy! Taste the pasta, adjust seasoning as needed, and serve immediately.

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

Pan with Greek chicken pasta with a serving spoon with a side of lemon slices, feta, and parsley.

Red’s Nutrition Tip

Although this recipe calls for chicken breasts, you can use boneless chicken thighs if preferred. Not only do chicken thighs have more flavor than breasts, but they cook almost as quickly, and the nutritional values of chicken breast vs. chicken thighs are much more similar than most people think.

Serving Suggestions

This recipe is a particularly well-balanced meal with a good amount of complex carbohydrates, fiber, protein, and healthy fats per serving. If you want to make it a more filling meal, I would serve it with a simple green salad for more fiber, additional grilled chicken for more protein, or a bit of crusty bread for more carbohydrates.

Can I make it into pasta salad?

Yes! You can easily turn this Greek chicken pasta into a Greek chicken pasta salad by allowing the pasta, chicken, and vegetables to cool completely before adding them to a bowl with parsley, feta cheese, lemon juice, and lemon zest. You can also add a bit more olive oil or a touch of Greek salad dressing if desired.

Bowl of Greek chicken pasta with tomatoes, artichoke hearts, kalamata olives, red onion, parsley, and lemon.

Storage + Reheating

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

To Freeze: Once cooled, transfer the Greek chicken 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 Chicken Pasta Recipes:

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Two bowls of Greek chicken pasta with a fork and tea towel and a side of fresh parsley, crumbled feta cheese, lemon wedges, and sparkling water.

Greek Chicken Pasta

Author: Stephanie Kay

Ready in 30 minutes with over 30 grams of protein and 5 grams of fiber per serving, this Greek chicken pasta recipe is perfect for a healthy weeknight dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 pound short-cut pasta, such as fusilli or penne
  • 1 pound chicken breasts, thinly sliced into strips
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1 red onion, thinly sliced
  • 4 cloves garlic, minced
  • 2 cups cherry tomatoes
  • 1 can (14 ounces) artichoke hearts, drained and cut into bite-size pieces
  • 1 cup kalamata olives, pitted and halved
  • 1 cup crumbled feta cheese
  • 1/4 cup parsley, finely chopped
  • 1 lemon, juiced and zested
  • Black pepper, as needed

Instructions

  1. Bring a large pot of well-salted water to a boil, add the pasta, and cook to al dente or as per package instructions. While the pasta is cooking, scoop out 1/2 cup of pasta water and set it aside. Once the pasta is cooked, drain the water, and set it aside.
  2. Place the chicken on a cutting board and slice it into thin strips. Once sliced, transfer the chicken to a medium bowl, then add two tablespoons of olive oil, oregano, and salt, and toss until well coated.
  3. In a large skillet or pan on medium-high heat, warm the remaining olive oil, then add the chicken, and cook until lightly browned on both sides, for a total of 3-4 minutes. Once the chicken is cooked, remove it from the pan and set it aside on a plate.
  4. In the same pan, add the red onion and sauté for 2-3 minutes until are tender. Add the minced garlic, cherry tomatoes, artichoke hearts, and kalamata olives, stir to combine, and cook for an additional 2-3 minutes until the tomatoes begin to break down a little.
  5. Once the vegetables are cooked, reduce the heat to low, return the chicken to the pan, then add the pasta to the pan, and give everything a cook stir until well combined. (If your pan is too small, transfer the chicken and vegetable mixture and pasta into the pot used to cook the pasta and finish the dish there instead.)
  6. Add the crumbled feta cheese (further breaking it up with your hands to create small pieces), chopped parsley, lemon juice, and lemon zest, and stir to combine with the pasta, adding small splashes of warm pasta water as needed (you don’t need to use all of it) to create a smooth texture.
  7. Once complete, taste and adjust the seasoning with salt and pepper as needed, and serve immediately with some more crumbled feta cheese and parsley.
  8. Any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for chicken thighs and prepare the chicken as per instructions, but increase the cooking time to 4-5 minutes.

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

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 533 calories
  • Sugar: 6 grams
  • Fat: 15 grams
  • Carbohydrates: 68 grams
  • Fiber: 5 grams
  • Protein: 33 grams

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7 High-Protein Seeds

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Nuts and seeds are often touted as good sources of plant-based protein, but not all seeds are high in protein. From pumpkin seeds to chia seeds, here is a ranking of high-protein seeds that you can add to your diet today to help increase your protein intake.

Spoonfuls of pumpkin seeds, chia seeds, flax seeds, sunflower seeds, and sesame seeds on a white background.

Table of contents

Although seeds are primarily sources of healthy fats, they contain moderate levels of protein and can help contribute to your daily protein intake. Calorie per calorie, seeds contain a similar amount of protein to nuts, more protein than fruits and vegetables, slightly less protein than beans, lentils, and grains, and far less protein than meat, poultry, and seafood.

Seeds are considered a good source of vegetarian protein; however, they do not contain all essential amino acids, or do not contain them in the optimal ratios, and are therefore considered incomplete protein sources. Fortunately, consuming seeds as part of a well-balanced diet with other sources of animal protein and plant protein can help to ensure you are consuming all essential amino acids.

So, whether you choose to consume them raw or roasted, as part of a meal or snack, or in a salad or trail mix, seeds are a great way to add more protein, fiber, healthy fats, and essential vitamins and minerals to your diet.

Infographic of the ranking of high-protein seeds; hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, poppy seeds, sesame seeds, and chia seeds.

List of Highest Protein Seeds

So, which seeds contain the most protein? Here’s a list of the most popular high-protein seeds per 1 ounce (28.35 grams) serving.

1. Hemp Seeds

Hemp seeds are seeds from the hemp plant and the highest protein seeds. Although they are the same plant species as cannabis (marijuana), hemp seeds are a different variety and only contain trace amounts of THC and will not produce any mind-altering effects (1). Hemp seeds can be consumed whole or hulled, shelled hemp seeds are known as hemp hearts, and they have a nut-like exterior with a soft, chewy interior. Hemp seeds are a good source of protein and healthy fats, including linoleic acid (omega-6 fatty acids) and alpha-linolenic acid (omega-3 fatty acids), with a small amount of fiber. Hemp seed can be sprinkled on top of salads, oatmeal, or yogurt, blended into smoothies or shakes, or added to burgers or dressing. Hemp is also a common ingredient in plant-based protein powder.

Nutrition Facts of Hemp Seeds, per 1-ounce serving of hulled hemp seeds (2)

  • Protein: 8.96 grams
  • Fat: 13.83 grams
  • Carbs: 2.46 grams
  • Fiber: 1.13 grams

2. Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed seeds and are one of the highest protein seeds. Pumpkin seeds, as well as squash seeds, are good sources of monounsaturated fats, omega-6 fats, phosphorus, magnesium, and zinc, and have been associated with improved heart health, reduced risk of breast cancer, improved bladder health, and reduced risk of urinary disorders (3, 4, 5). Pumpkin seeds can be eaten raw or roasted, used as a crunchy topping for soup, sprinkled onto salads, added to trail mix, or used to make pumpkin granola.

Nutrition Facts of Pumpkin Seeds, per 1-ounce serving of dried pumpkin seeds (6)

  • Protein: 8.56 grams
  • Fat: 13.9 grams
  • Carbs: 3.03 grams
  • Fiber: 1.7 grams

3. Sunflower Seeds

While sunflower seeds are not as high in protein as hemp seeds and pumpkin seeds, they are a good source of plant-based protein and provide many health benefits. Sunflower seeds are a good source of healthy fats, specifically monounsaturated fats, and the consumption of sunflower seeds has been associated with lower rates of cardiovascular disease, high cholesterol, and high blood pressure (7, 8). Sunflower seeds can be eaten raw or roasted, added to salads, like my kale and Brussel sprout salad, used as a topping for oatmeal or yogurt, or blended into sunflower butter as a nut-free alternative to peanut butter or almond butter.

Nutrition Facts of Sunflower Seeds, per 1-ounce serving of raw sunflower seeds (9)

  • Protein: 5.36 grams
  • Fat: 13.72 grams
  • Carbs: 6.95 grams
  • Fiber: 2.04 grams

4. Flax Seeds

Flaxseed is one of the world’s oldest crops and flax seeds, also spelled flaxseeds, are good sources of healthy fats in the form of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with moderate levels of protein and fiber. There are two types of flax seeds, golden and brown, and both have been linked to health benefits, including improved heart health, reduced risk of heart disease, and reduced risk of type 2 diabetes (10, 11). Whole flax seeds can added to bowls, blended into smoothies, mixed into homemade veggie burgers, or used in overnight oats, and ground flax seeds can also be used to create a “flax egg”, which can replace an egg in baked goods or vegan recipes.

Nutrition Facts of Flax Seeds, per 1-ounce serving of flax seeds (12)

  • Protein: 5.19 grams
  • Fat: 11.96 grams
  • Carbs: 8.19 grams
  • Fiber: 7.74 grams

5. Poppy Seeds

The poppy plant has been used as a natural health remedy for centuries and poppy seeds have been used in dishes worldwide. These tiny, round, black seeds are good sources of fiber, with moderate levels of protein, and are particularly rich in manganese, a trace mineral known to help form connective tissue, support bone health, and reduce blood clotting factors (13). Poppy seeds can also be pressed into poppyseed oil which, while low in protein, is especially rich in omega-6 and omega-9 fats. Poppy seeds can be mixed into salad dressings or added to muffins, such as my lemon poppy seed muffins, bagels, breads, or other baked goods.

Nutrition Facts of Poppy Seeds, per 1-ounce serving of poppy seeds (14)

  • Protein: 5.10 grams
  • Fat: 11.79 grams
  • Carbs: 7.97 grams
  • Fiber: 5.53 grams

6. Sesame Seeds

Sesame seeds are another edible high-protein seeds and a great source of healthy fats and fiber. These tiny seeds can vary in color, from white to black to yellow, and contain several active compounds with antioxidant and anti-inflammatory benefits. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat, and their consumption has been associated with reduced heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels, and improved gut bacteria (15, 16, 17, 18). Sesame seeds can be consumed whole and sprinkled on top of salads or bowls, like my miso crunch salad and spicy salmon roll bowl, or blended into a paste, also known as tahini, and used as a spread, mixed into hummus, or made into a salad dressing or sauce.

Nutrition Facts of Sesame Seeds, per 1-ounce serving of whole, dried sesame seeds (20)

  • Protein: 5.02 grams
  • Fat: 14.09 grams
  • Carbs: 6.63 grams
  • Fiber: 3.35 grams

7. Chia Seeds

Chia seeds many be tiny, but they are incredibly nutrient-dense for their size. Not only are chia seeds are good source of protein, but they highest fiber seeds and a great source of omega-3 fatty acids, and various micronutrients including magnesium, phosphorus, calcium, and B vitamins. Chia seeds are also a good source of antioxidant compounds including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which have been shown to reduce inflammation (21). To ensure optimal digestion, chia seeds are best consumed once soaked and, therefore, work well in chia seeds pudding, high-protein overnight oats, or yogurt parfait, or ground chia seeds can be added to your favorite smoothie.

Nutrition Facts of Chia Seeds, per 1-ounce serving of dried chia seeds (22)

  • Protein: 4.68 grams
  • Fat: 8.70 grams
  • Carbs: 11.94 grams
  • Fiber: 9.75 grams

Ranking of High-Protein Seeds per Serving

SeedProtein per 1 ounceCalories per 1 ounce
Hemp Seeds8.96 grams157 calories
Pumpkin Seeds8.56 grams158 calories
Sunflower Seeds5.36 grams173 calories
Flax Seeds5.19 grams151 calories
Poppy Seeds5.10 grams149 calories
Sesame Seeds5.02 grams162 calories
Chia Seed4.68 grams138 calories

All nutrition data is based on FoodData Central.

FAQs

What is the lowest calorie, highest protein seed?

Hemp seeds have the best calorie-to-protein ratio as hulled hemp seeds are 29% protein and contain 8.96 grams of protein per 157-calorie serving.

What are the top 3 healthiest seeds?

Hemp seeds, pumpkin seeds, and sunflower seeds are the highest protein seeds; however, chia seeds and flax seeds have the highest fiber content. Generally speaking, all edible seeds are healthy and provide different health benefits.

Are nuts or seeds better for protein?

While both nuts and seeds contain moderate levels of protein, on average, seeds contain more protein per serving than nuts. Peanuts are the highest protein nut and contain 6.58 grams of protein per 1-ounce serving, while hemp seeds and pumpkin seeds contain 8.96 and 8.56 grams of protein per 1-ounce serving, respectively.

What seeds are best for weight loss?

Hemp seeds and pumpkin seeds contain far more protein than other seeds and are therefore more likely to benefit weight loss. Chia seeds and flax seeds can also be beneficial for weight loss as they are high in fiber, which can help to improve satiety and feelings of fullness. With that said, all seeds can support a weight loss goal when consumed in a calorie deficit.

In addition to seeds, there are many high-protein nuts, such as peanuts, almonds, and pistachios, that can be paired with protein-rich seeds and other high-protein foods to ensure you’re consuming adequate protein to support your personal health goals.

The Bottom Line

Although seeds are primarily sources of healthy fats, certain seeds contain higher levels of protein and can help contribute to your daily protein intake. Hemp seeds and sunflower seeds are the highest protein seeds, containing over 8 grams of protein per 1 ounce serving, followed by sunflower seeds and flax seeds.

Chocolate Protein Blended Overnight Oats

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Mix up your morning oatmeal with this chocolate protein blended overnight oats recipe. Not only are they packed full of protein, but they are chocolatey with a thick, rich, and creamy texture.

Two jars of chocolate protein blended overnight oats with Greek yogurt, granola, and strawberries on top.

If you’ve been around here for a while you know how much I love overnight oats. They are my go-to summer breakfast because they are so easy to make, and you can mix and match the ingredients and toppings to make so many different flavors.

These chocolate protein blended overnight oats are a twist on my protein overnight oats, and they are just as high in protein and fiber. The best part about this recipe is that you can make multiple batches in a large blender in minutes and then divide them across small jars, store them in the fridge, and enjoy high-protein, grab-and-go breakfast for days to come.

Jar of chocolate protein overnight oats with a silver spoon on a white background.

Why You’ll Love Them

  • Quick and Easy – These blended oats only take 5 minutes to prepare.
  • High in Protein – The combination of protein powder, Greek yogurt, and milk ensures that these blended overnight oats contain 40 grams of protein per serving.
  • High in Fiber – With over 12 grams of fiber per serving, these oats are filled with some of the most high-fiber and filling foods.
  • Great for Meal Prep – They keep well in the fridge for up to 5 days which makes them a great make-ahead breakfast.
Ingredients for high-protein blended overnight oats; rolled oats, chocolate protein powder, cocoa powder, milk, Greek yogurt, and chia seeds.

Ingredients + Substitutions

  • Oats – I used old-fashioned rolled oats in my recipes, however, you could use quick-cooking oats if preferred. Steel-cut oats are not recommended.
  • Protein Powder – To add a boost of protein to the blended oats. I recommend using chocolate protein powder, preferably whey protein powder, however, a plant-based protein powder or vanilla protein powder will also work.
  • Cocoa Powder – To ensure the oats are nice and chocolatey. You can use regular cocoa powder or cacao powder.
  • Chia Seeds – To add some fiber, and healthy fats, and ensure the blended overnight oats are rich and creamy.
  • Greek Yogurt – To thicken the oats and add more protein. I recommend Greek yogurt over regular yogurt because it’s higher in protein, but any plain or vanilla yogurt will work.
  • Milk – To add more protein and healthy fats. I used 2% milk, but you could use almond milk, coconut milk, soy milk, or oat milk if preferred, however, the recipe will be lower in protein.
  • Berries – To add some fiber to the oats. I served mine with fresh strawberries, but raspberries and blueberries would also work well, you can truly serve them with any frozen or fresh fruit you enjoy.

Dietary Adaptions

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

To Make them Dairy-Free: Use plant-based chocolate protein powder, swap the yogurt for coconut yogurt, and swap the milk for a plant-based milk such as almond milk, coconut milk, or soy milk.

Blender with milk, Greek yogurt, rolled oats, chocolate protein powder, cocoa powder, and chia seeds.

How to Make Blended Overnight Oats

  1. Blend the ingredients. Add the wet ingredients (milk and Greek yogurt) to a blender, then top with the dry ingredients (rolled oats, chocolate protein powder, cocoa powder, chia seeds) and blitz until well combined.
  2. Transfer to a jar. Pour the mixture into a small mason jar or container and cover it with a lid.
  3. Refrigerate overnight. Place the jar in the fridge overnight or for at least 2 hours.
  4. Serve with berries. In the morning, top with berries and additional toppings of your choice, serve, and enjoy!

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

Mixed chocolate blended overnight oats in a blender.

Red’s Nutrition Tip

If you’re confused about protein powder, you are certainly not alone. With so many options to choose from, picking the best option can be difficult and confusing. Fortunately, I’ve created a full guide on how to choose the best protein powder for your goals, so you know exactly what to look for.

Serving Suggestions

These blended overnight oats are a great source of protein, carbohydrates, fiber, and fats, and can be consumed as a balanced meal for breakfast on their own. However, you can mix and match the ingredients to suit your personal dietary needs. For example:

  • To Increase the Protein: Add an extra 1/2 scoop of protein powder, 1/2 cup of Greek yogurt, and/or 1 tablespoon of powdered peanut butter.
  • To Increase the Fiber: Add an extra tablespoon of chia seeds and serve them with additional berries.
  • To Increase the Fat: Use full-fat yogurt and/or add a drizzle of peanut butter or almond butter.
  • To Reduce the Calories: Use 0% Greek yogurt and skim or 2% milk.
  • To Increase the Calories: Double of 1.5x the recipe, add a drizzle of nut butter, a splash of maple syrup, and/or top the blended overnight oats with melted chocolate chips before refrigerating.
Close up of jar of high-protein chocolate blended overnight oats in a jar.

Storage

Once prepared, blended overnight oats can be stored in an airtight container in the fridge for up to 5 days. Freezing is not recommended.

More Overnight Oats Recipes:

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Two jars of chocolate protein blended overnight oats with Greek yogurt, granola, and strawberries on top.

Chocolate Protein Blended Overnight Oats

Author: Stephanie Kay

Take your overnight oats to the next level with these blended overnight oats. Not only are they great for meal prep but with 40 grams of protein, they are a great way to start the day.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 jar 1x
  • Category: Breakfast
  • Method: No Cook
Print Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 scoop chocolate protein powder
  • 1 tablespoon cocoa powder
  • 1 tablespoon chia seeds
  • 1/4 cup milk
  • 1/2 cup plain Greek yogurt
  • 1/2 cup berries, to serve

Instructions

  1. In a blender or small food processed, add the milk, Greek yogurt, rolled oats, protein powder, cocoa powder, and chia seeds, and blitz for 30-45 seconds until well combined and a thick but smooth consistency is reached. (Be sure to add the liquid ingredients to the bottom of the blender to prevent the dry ingredients from sticking.)
  2. Pour the mixture into a small mason jar or container, cover with a lid, and place it in the fridge overnight or for at least 2 hours.
  3. In the morning, remove the overnight oats from the fridge, remove the lid, and top with fresh berries to serve.
  4. If making them for meal prep, the oats can be made in advance and stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 jar
  • Calories: 554 calories
  • Sugar: 13 grams
  • Fat: 14 grams
  • Carbohydrates: 63 grams
  • Fiber: 12 grams
  • Protein: 41 grams

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Firecracker Beef Meal Prep Bowls

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Ready in 30 minutes and made with minimal ingredients, these spicy firecracker beef meal prep bowls are quick and easy to make while being full of flavor. Plus, they are packed full of protein and fiber making them a great meal prep idea for healthy lunches or dinners.

Firecracker beef meal prep bowls with in glass contains with sesame seeds and green onions sprinkled on top.

Whether your goal is weight loss, muscle gain, or just to eat a little healthier, this firecracker beef is a great recipe to add to your repertoire. Not only do they store well in the fridge and freezer for days and weeks to come, but the spicy firecracker sauce is incredibly versatile and you can use it on chicken, turkey, or fish to boost the spice level in any meal!

Although I designed the recipe for meal prep, you can certainly enjoy them for a healthy weeknight meal. So, if you’re looking for something to make for dinner tonight, whip up the bowls and enjoy the leftovers for tomorrow’s lunch.

Close up of a spicy firecracker beef with rice, broccoli, and carrots in a meal prep container.

Why You’ll Love Them

  • Quick and Easy – Ready in under 30 minutes, these firecracker beef bowls are very fast to make.
  • High in Protein – These bowls are a high-protein meal prep idea with over 30 grams of protein per serving.
  • Perfect for Meal Prep – These beef bowls keep incredibly well in the fridge for days and freezer for months making them a great make-ahead lunch or dinner idea.
Ingredients for firecracker beef bowls; ground beef, sriracha, soy sauce, rice vinegar, honey, garlic, red pepper flakes, rice, broccoli, green onions, and sesame seeds.

Ingredients + Substitutions

  • Ground Beef – To make the spicy beef and ensure the bowls are packed full of protein. While the recipe is for beef, you can use ground turkey or ground chicken if preferred.
  • Sriracha – To make the spicy firecracker sauce. I used sriracha in my recipe but you can use any hot sauce you like.
  • Soy Sauce – To add some saltiness to the sauce, you can also use tamari or coconut aminos if preferred.
  • Rice Vinegar – To balance the firecracker sauce with some acidity. If you don’t have rice vinegar, you can use apple cider vinegar or white wine vinegar instead.
  • Honey – To add a hint of sweetness and stickiness to the sauce.
  • Garlic – To enhance the flavor of the beef. I used fresh garlic cloves, but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Red Pepper Flakes – To ensure the beef is extra spicy. I used dried chili flakes but you can use fresh chili if preferred.
  • Rice – To ensure the bowls are a well-balanced meal with a source of complex carbohydrates.
  • Broccoli – To add some veggies and fiber, you could also use green beans.
  • Carrots – To add some more veggies and color.
  • Green Onions – To flavor the beef and finish the bowls with some color and crunch.
  • Sesame Seeds – While optional, you can add a sprinkle to serve.

Dietary Adaptions

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

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

Spicy firecracker beef in a cast-iron skillet.

How to Make Firecracker Beef Mince

  1. Cook the rice. In a small pot, bring 3 cups of salted water to a boil, then add the white rice, cover with a lid, reduce the heat to a simmer, and cook for 15 minutes until tender and rice can be fluffed with a fork.
  2. Make the firecracker sauce. In a small bowl, combine the sauce ingredients; sriracha, soy sauce, rice vinegar, and honey, and whisk until well combined, then set aside.
  3. Brown the beef. In a large pan or cast-iron skillet on medium-high heat, warm the oil, then add the ground beef and cook, breaking it up with a wooden spoon or spatula, for 4-5 minutes, then add the minced garlic, onions, and red pepper flakes and cook for an additional 1-2 minutes until lightly browned.
  4. Season the beef. Pour the firecracker sauce into the same pan with the beef, stir to combine, and cook for another 3-4 minutes until the sauce reduces and the beef is slightly crispy.
  5. Sauté the broccoli. In a small pan on medium heat, warm the olive oil, then add the broccoli florets and a pinch of salt and saute for 3-4 minutes until tender. Add the shredded carrots and cook for an additional 1-2 minutes.
  6. Combine the bowls. Once the rice, beef, and vegetables are cooked, transfer them to 4 airtight containers, dividing the ingredients evenly among them, top with green onion and sesame seeds, then allow everything to cool completely.
  7. Store and enjoy! Once cooled, cover the containers with a lid and store them in the fridge. When you are ready to eat, reheat the firecracker beef meal prep bowls in the microwave for 2-3 minutes until warmed through.

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

Four spicy firecracker beef meal prep bowls in glass meal prep containers.

Red’s Nutrition Tip

Although beef is often considered an “unhealthy” meal prep choice, ground beef is a great source of protein and micronutrients and certain cuts of beef are just as lean as chicken. In fact, the nutritional values of beef vs. chicken are much more similar than you may think, and both can be included in a healthy diet regardless of your health goals.

Alternative Suggestions

I made these bowls with lean ground beef, white rice, and broccoli; however, you can adapt the bowls to create a calorie deficit for weight loss or a calorie surplus for weight gain with a few simple adaptations. Here are some suggestions:

  • For a higher-calorie option, make the bowl with high-fat ground beef or ground pork and extra white rice.
  • For a lower-fat option, make the bowls with ground turkey or ground chicken instead of ground beef.
  • For a lower-carb option, serve the bowls with cauliflower rice instead of white rice.
  • For a higher-fiber option, serve the bowls with brown rice instead of white rice and add additional broccoli or other vegetables.
Close up of meal prep firecracker beef with white rice and sautéed broccoli and carrots and a fork.

Storage + Reheating

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

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

To Reheat: You can reheat firecracker beef meal prep bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.

More Ground Beef Bowls:

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Firecracker beef meal prep bowls with in glass contains with sesame seeds and green onions sprinkled on top.

Firecracker Beef Meal Prep Bowls

Author: Stephanie Kay

With over 30 grams of protein and 4 grams of fiber per serving, these spicy firecracker beef bowls are the perfect meal prep idea for healthy lunches and dinners.

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

Ingredients

Firecracker Beef:

  • 1 tablespoon olive oil
  • 1 pound ground beef
  • 4 cloves garlic, minced
  • 2 green onions, minced, white parts only
  • 1/4 teaspoon red pepper flakes
  • 3 tablespoons sriracha
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons honey

Bowls:

  • 1 1/2 cups rice, dry
  • 4 cups broccoli florets
  • 1 cup shredded carrots
  • 1 tablespoon olive oil
  • 2 green onions, thinly sliced, green parts only
  • 1/2 teaspoon sesame seeds

Instructions

  1. In a pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and 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 sriracha, soy sauce, rice vinegar, and honey, whisk to combine, and set aside.
  3. In a large pan or cast-iron skillet on medium-high heat, warm the olive oil, then add the ground beef, and cook, breaking it apart with a spatula or wooden spoon into small pieces, for 4-5 minutes until mostly cooked.
  4. Add the minced garlic, minced onion, and red pepper flakes to the beef, cook for 1-2 minutes until fragrant, then add the firecracker sauce, stir to combine with the ground beef, and cook for an additional 3-4 until the sauce reduces and the beef is slightly crispy. Remove the pan from the heat and set aside.
  5. In a separate small pan, warm 1 tablespoon of olive oil, then add the broccoli florets and sauté, stirring occasionally, for 2-3 minutes until the broccoli is tender, then add shredded carrots and cook for an additional 1-2 minutes until all of the vegetables are tender. Remove the pan from the heat and set aside.
  6. Once the rice, beef, and vegetables are cooked, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the firecracker beef, and ¼ of the sauteed broccoli and carrots, and top each bowl with green onions and sesame seeds.
  7. The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

Notes

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

To Use Frozen Broccoli: Use 4 cups of frozen broccoli florets and cook as per step #5 instruction but increase the cooking time to 5-6 minutes or until broccoli is tender.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 536 calories
  • Sugar: 13 grams
  • Fat: 12 grams
  • Carbohydrates: 75 grams
  • Fiber: 4 grams
  • Protein: 33 grams

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Whole Grains vs. Refined Grains: Which is Healthier?

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You may have heard that whole grains are a healthier choice than refined grains, but you may be wondering what exactly is the difference and how “bad” refined grains actually are. Here is a complete breakdown of whole grains vs. refined grains and a comparison of their health benefits.

Wheat berries, rolled oats, white flour, and whole-wheat bread on a cutting board.

Table of contents

What is the difference between whole grains and refined grains?

The difference between whole grains and refined grains is that whole grains contain the entire grain, which is made up of the bran, germ, and endosperm, while refined grains have been milled to remove the bran and germ.

When harvested all whole grains contain four primary parts (1):

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

A grain is considered a whole grain as long as all edible original parts; bran, germ, and endosperm, are still present in the same relative proportions as when the grain was growing in the fields. Refined grains are processed versions of whole grains as one or many of the grain’s original parts have been removed.

The Processing of Grains

While the exact process will vary from one grain to the next, all grains are processed from fields to whole grain foods and refined grain products via several critical steps. Here is an example of the processing of wheat from whole grain to flour (2, 3):

  1. Harvesting: Wheat kernels are harvested from a field by a combine and transported to a processing plant. Upon arrival, wheat kernels are tested to determine how they will be treated, handled, and stored until the time of processing.
  2. Cleaning: The wheat kernels are then cleaned to remove materials such as sticks, stones, and insects, and remove kernels that are not fit for milling due to it being broken, damaged, or small. The wheat is then processed in a machine to remove the outer husk from the kernels, resulting in whole-grain wheat.
  3. Tempering: Cleaned wheat kernels are then conditioned to prepare them for the milling process. Water, steam, or heat is added to grains to toughen the bran and soften the endosperm, which allows them to separate more easily.
  4. Grinding: The tempered wheat kernels are then fed through a milling machine where they pass through roller mills to separate the bran and germ from the endosperm. The resulting endosperm can then be ground on its own to make white flour, or the separated bran, germ, and endosperm can be ground together to make whole-wheat flour.
  5. Sifting: The broken kernel particles are then sifted to separate larger particles from smaller particles. Larger particles are reground to ensure they are small enough to be finished flour.
  6. Purification: Once sifted, the resulting flour is passed through the purification process, where gentle agitation and upward airflow separate the desired endosperm from bran particles and other impurities. This process is important for creating various grades of flour.

Flours may also undergo a bleaching process, where the finished flour flows through a device that releases a bleaching-maturing agent in measured amounts, or an enrichment process, where the flour passes through a device that measures out and releases specified quantities of vitamins and minerals.

Infographic with examples of whole grains vs. whole grain foods vs. refined grain prodcuts.

Examples of Whole Grains vs. Refined Grains

It’s important to understand that all refined grains begin as whole grains and that whole grains can be found in unprocessed and processed food forms. All unprocessed whole grains can become processed whole grains or processed refined grains depending on what is done to them.

For instance, wheat kernels are the whole-grain version of wheat, and they can be consumed in their whole-grain version in the form of wheat berries or whole-wheat flour, or be milled to remove the bran and germ and turned into a refined grain and consumed in the form of white flour. Alternatively, rice can be consumed as a whole grain in the form of wild rice or brown rice, or be milled to remove the bran and germ and consumed as a refined grain in the form of white rice.

Examples of whole grains include amaranth, barley, brown rice, bulgur, corn, farro, kamut, millet, oats, quinoa, rye, spelt, and wheat berries, while refined grains include white rice, cornmeal, oat bran, and white flour.

Examples of Whole Grains:

  • Wheat
  • Corn
  • Oats
  • Brown Rice

Examples of Whole-Grain Foods:

  • Wheat berries, cracked wheat, whole-wheat bread, whole-wheat pasta, whole-wheat flour
  • Frozen corn, corn flour, cornmeal
  • Steel-cut oats, rolled oats, quick-cooking oats, oat flour
  • Brown rice cakes, brown rice noodles, brown rice flour

Examples of Refined Grains Products:

  • White bread, white pasta, white flour
  • Cornstarch
  • Oat bran
  • White rice, rice cakes, rice flour

What are enriched grains?

Enrichment is the process of adding nutrients back to grains that were lost during the milling process, due to the loss of the bran and germ (5). Enriched grains are refined grains that have thiamin, riboflavin, niacin, folic acid, and iron added after processing.

What are fortified grains?

Fortification is the process of adding nutrients into an ingredient or food that were not previously present, or at higher levels than were present originally (5). Fortified grains are refined grains that have certain vitamins and minerals added to increase their nutritional value.

Infographic on the nutritional values of whole grains vs. refined grains.

Whole Grains vs. Refined Grains: Nutrition

Here is a nutritional comparison of whole grains and refined grains using wheat berries, all-purpose flour, corn, cornmeal, wild rice, white rice, steel-cut oats, and oat flour per 100-gram serving (7, 8, 9, 10, 11, 12, 13, 14).

Nutrition per 100 gramsWheat BerriesWhite FlourCornCornmealWild RiceWhite RiceSteel-Cut OatsOat Flour
Calories354 cals364 cals365 cals364 cals357 cals359 cals381 cals404 cals
Protein18.8 g10.3 g9.4 g6.2 g14.7 g7.0 g12.5 g14.7 g
Fat3.1 g1.0 g4.7 g1.7 g1.1 g1.0 g5.8 g9.1 g
Carbohydrates66.7 g76.3 g74.3 g80.8 g74.9 g80.3 g69.8 g65.7 g
Fiber8.3 g2.7 g7.3 g4.3 g6.2 g0.1 g12.0 g6.5 g
Sugar0 g0.3 g0.6 g1.0 g2.5 g0 g0 g0.8 g

Note: Unlike other grains, oats are rarely refined as all three parts of the oat kernel (bran, germ, and endosperm) remain intake regardless of processing and format. Therefore, except for oat bran, almost all oat products and oat flour qualify as 100% whole grain. 

Calories

Whole grains and refined grains contain a similar number of calories. Per 100-gram serving, wheat berries contain 354 calories and white flour contains 364 calories, corn contains 365 calories and cornmeal contains 364 calories; wild rice contains 357 calories and white rice contains 359 calories; and steel-cut oats contain 381 calories and oat flour contains 404 calories.

Protein

Whole grains contain more protein than refined grains because they contain the protein-rich bran, which is removed in the processing of refined grains. On average, whole grains contain 25% more protein their refined flour or refined grain products (15). For example, a 100-gram serving of wheat berries contains 18.8 grams of protein while a 100-gram serving of all-purpose white flour contains 10.3 grams of protein. Although whole grains are not considered complete protein sources, as they do not contain all essential amino acids, including high-protein whole grains in your diet is a good way to reach your daily protein intake.

Fat

Whole grains contain more fat than refined grains because they contain the germ. Although whole grains contain healthy fats, including omega-3 and omega-6 fatty acids, the germ is removed in the processing of grains as the fat content can limit the shelf life of whole grains and whole-grain products. For example, a 100-gram serving of corn contains 4.7 grams of fat while a 100-gram serving of cornmeal contains 1.7 grams of fat.

Carbohydrates

Refined grains contain slightly more carbohydrates than whole grains, however, the difference is negligible. Given the endosperm is the primary source of starch, both whole grains and refined grains are primarily sources of complex carbohydrates. For example, a 100-gram serving of wild rice contains 74.9 grams of carbohydrates while a 100-gram serving of white rice contains 80.3 grams of carbohydrates.

Fiber

Whole grains contain more dietary fiber than refined grains because they contain the fiber-rich bran, which is removed during the processing of refined grains. For example, a 100-gram serving of steel-cut oats contains 12 grams of fiber while a 100-gram serving of partially debranned oat flour contains 6.5 grams of fiber.

Sugar

Neither whole grains nor refined grains are substantial sources of sugar. The carbohydrate content of whole grains is primarily made of starch and fiber. On average, a 100-gram serving of whole grains and refined grains contains less than 1 gram of sugar, all of which is naturally occurring. However, the same cannot be said for refined grain products, which often contain large amounts of added sugar, which is why it is so important to read the ingredients and food labels on products you buy.

Other Factors to Consider

In addition to nutritional benefits, here are some other factors to consider in the discussion of whole grains vs. refined grains.

Micronutrients

Whole grains contain more micronutrients than refined grains since refined grains have been milled to remove the bran and germ, which are the vitamins and minerals. However, many refined grain flours and refined grain products are either enriched with the nutrients lost during the milling process or fortified with additional vitamins and minerals.

Glycemic Index

Whole grains tend to have lower glycemic index values than refined grains because they contain more fiber-rich bran, as well as more protein and fat. The additional fiber, protein, fat, and micronutrients in whole grains help to slow digestion and balance blood sugar. For example, steel-cut oats have a GI value of 52 while white bread has a GI value of 83 (16).

Preparation Method

Another important aspect in the discussion of whole grains and refined grains is the method in which they are prepared. All grains contain antinutrients, natural compounds that can impair digestion and nutrient absorption, however, the process by which grains are processed and prepared before consumption can mitigate or reduce their effects. Not only does removing the antinutrient-containing bran and germ during processing help, as is done with refined grains, but soaking, sprouting, boiling, and fermenting grains and grain products help to improve their health benefits (17).

Weight Loss

Whole grains are generally considered advantageous for weight loss since they are higher in fiber and protein, which makes them more filling foods than refined grains and refined grain products. Furthermore, refined grain products are typically more hyper-palatable and calorie-dense foods than whole grains, as they are often filled with added sugars and fats. However, it’s important to understand that both whole grains and refined grains can be consumed in a healthy diet and support a weight loss goal as long as you are in a calorie deficit.

Benefits of Whole Grains vs. Refined Grains

The benefits of whole grains include (18, 19, 20, 21, 22):

  • Good source of dietary fiber,
  • Support healthy digestion,
  • Help control cholesterol levels, weight, and blood pressure,
  • Lower risk of diabetes, heart disease, and other health conditions.

The benefits of refined grains include:

  • Finer texture,
  • Longer shelf life,
  • Less expensive,
  • More versatile cooking ingredients.

So, are whole grains healthier than refined grains?

Overall, whole grains are a more nutrient-dense choice than refined grains. Whole grains contain more fiber, protein, healthy fats, vitamins, and minerals than refined grains and have been linked to an array of health benefits. While whole grains do contain more antinutrients than refined grains, when properly prepared they are highly nutritious and an important part of a healthy and balanced diet.

However, not all refined grains are unhealthy, and refined grain products do not need to be completely avoided. There are many minimally processed forms of refined grains, such as cornmeal, white rice, and oat flour, which are good sources of complex carbohydrates, fiber, and micronutrients. Moreover, many forms of refined grain products, such as sourdough bread and white pasta, that are highly nutritious and can be included in a healthy diet.

Therefore, while whole grains are generally considered a healthier option than refined grains, the format in which grains are consumed and the balance of the overall diet they are consumed in, are important factors to consider.

It’s also important to note that some grain products are made with a mixture of whole grains and refined grains, therefore, only products made from 100% whole grains are considered whole grain foods.

The Bottom Line

Whole grains contain all parts of the grain, including the bran, germ, and endosperm, while the bran and germ have been removed from refined grains. While whole grains and refined grains contain a similar number of calories per serving, whole grains contain more protein, fats, dietary fiber, and micronutrients than refined grains. Overall, both whole and refined grains can be included in a balanced diet focused on whole foods with adequate protein and dietary fiber.

Ricotta Pesto Fried Eggs

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These 5-minute ricotta pesto fried eggs on toast are perfect for a quick and easy meal, and they work well for breakfast, lunch, or dinner.

Ricotta pesto fried eggs on toast on a white plate with red pepper flakes, salt, and pepper on top, with a side of homemade pesto.

Eggs are one of my go-to meals. It doesn’t matter if it’s breakfast, lunch, or dinner, they are such as versatile ingredient and a great way to add protein to a meal in a matter of minutes. They can be scrambled, boiled, poached, or fried, made into a sandwich, added to salads, cooked into a skillet, or fried up and added to toast for a quick, easy, and healthy meal.

Although eggs are pretty neutral tasting on their own, the combination of pesto and ricotta adds a ton of flavor, and makes a humble fried egg the most delicious topping for toast. So, if you’re looking for a new quick and easy meal, give the ricotta pesto fried eggs on toast a try, because I know you’re going to love them.

Pesto fried eggs on sourdough on a plate with a fork.

Why You’ll Love Them

  • Quick + Easy – Made with 4 ingredients and ready in 5 minutes, this recipe is perfect for a weekday breakfast.
  • High in Protein – These pesto eggs contain over 25 grams of protein per serving.
  • Full of Healthy Fats – The combination of pesto and eggs ensures that these pesto-fried eggs are rich in healthy fats and micronutrients.
Ingredients for pesto fried eggs: eggs, basil pesto, ricotta cheese, and sourdough bread.

Ingredients + Substitutions

  • Eggs – To ensure this breakfast is packed full of protein, healthy fats, vitamins, and minerals.
  • Pesto – To fry the eggs and add some healthy fats and flavor. You can make homemade pesto, with pine nuts, fresh basil, olive oil, garlic, lemon, and parmesan, or just grab a jar of store-bought pesto.
  • Ricotta Cheese – To boost the protein content and ensure the eggs are rich and creamy. If you don’t like ricotta cheese, cottage cheese, feta cheese, goat cheese, or cream cheese would also work well.
  • Bread – I use sourdough bread for my eggs, since sourdough is the healthiest bread, but you can use any style of bread that you like.
  • Red Pepper Flakes – To add a bit of heat, although optional.
  • Salt and Pepper – To season the dish, although optional.

Dietary Adaptions

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

To Make it Dairy-Free: Use vegan pesto and omit the ricotta cheese.

Pesto and ricotta cheese in a non-stick frying pan.
Pesto, ricotta, and eggs in a non-stick frying pan.

How to Make Pesto Eggs on Toast

  1. Add pesto to a pan. In a non-stick frying pan on medium heat, add the pesto and heat for 10-30 seconds until it releases its oil, and then spread it out into a thin layer large enough to cook the eggs.
  2. Add ricotta to the pan. Add the ricotta cheese to the pan, spreading it out into a thin layer across the pesto.
  3. Add the eggs. Crack the eggs into the pan, directly on top of the pesto and ricotta mixture, and cook for 4-5 minutes until the whites are set and the yolks are still runny, or until the eggs are cooked to your liking.
  4. Toast the bread. Add the slices of bread to a toaster and cook to your liking, then place them on a plate, and top each slice with a pesto-fried egg.
  5. Serve and enjoy!

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

Pesto eggs in a frying pan.

Red’s Nutrition Tip

Eggs are a great source of protein, however, a couple of eggs is not a particularly high-protien meal. Fortunaly, pairing them with ricotta, which is a great source of vegetarian protein, and sourdough bread, which made from high-protein grains, you can easily create a high-protein meal without much effort.

Serving Suggestions

These pesto-fried eggs are a good source of protein, fat, and complex carbohydrates, however, you can add a side to make them a more balanced meal.

  • To increase the fiber content, serve the fried eggs with a side of fresh fruit, such as berries or sliced apple.
  • To increase the fat content, serve them with a side of sliced avocado or a sprinkle or parmesan cheese.
  • To increase the protein content, fry up and additional egg or serve the pesto fried eggs with a side of breakfast sausage or a small bowl of Greek yogurt or skyr.
Fried pesto eggs with ricotta and red pepper flakes on toast on a white plate with a fork.

More Easy Egg Recipes:

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Ricotta pesto fried eggs on toast on a white plate with red pepper flakes, salt, and pepper on top, with a side of homemade pesto.

Ricotta Pesto Fried Eggs

Author: Stephanie Kay

Ready in 5 minutes, these ricotta and pesto fried eggs are a great high-protein recipe that works for breakfast, lunch, or dinner.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons pesto
  • 2 tablespoons ricotta cheese
  • 2 eggs
  • 2 slices sourdough, or bread of choice
  • 1 pinch red pepper flakes (optional)
  • Salt and pepper, to season

Instructions

  1. In a non-stick pan on medium heat, add the pesto and heat for 10-30 seconds until it releases its oil, and then spread it out into a thin layer large enough to cook the eggs. Then add the ricotta to the pan and spread it onto the pesto.
  2. Crack the eggs into the pan, directly on top of the pesto and ricotta mixture, and cook for 4-5 minutes until the egg whites are set and the yolk is still a little runny, or until the eggs are cooked to your liking.
  3. While the eggs are cooking, add the bread to a toaster and toast to your liking.
  4. Once the bread is toasted, transfer it to a plate, then top each slice of bread with a fried egg, ensuring that you scrape up all of the pesto ricotta mixture along with the eggs from the pan. (You can add an extra spread of ricotta and/or pesto to your toast if desired.)
  5. Top the eggs with red pepper flakes, salt, and pepper as desired, and serve immediately.

Nutrition

  • Serving Size: 1 serving
  • Calories: 518 calories
  • Fat: 29 grams
  • Carbohydrates: 41 grams
  • Fiber: 3 grams
  • Protein: 25 grams

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Roasted Sweet Potato and Chickpea Salad

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Ready in 30 minutes, covered in a rich and creamy tahini dressing and sprinkled with feta cheese, this roasted sweet potato and chickpea salad is full of flavor and works well as a vegetarian main course or hearty side dish.

Bowl of roasted sweet potato and chickpea salad with feta cheese on top and a jar of tahini dressing and lemon wedges in the background.

Sweet potatoes are such an underrated salad ingredient. While they are commonly used in curries and casseroles, and as side dishes, they work so well cooled and added to salads. Their hearty texture can make a light salad more filling and their sweet flavor is a lovely addition to a salty and savory salad.

So, if you’ve never added sweet potatoes to a salad, this roasted sweet potatoes and chickpea salad recipe is the perfect place to start.

Close up up roasted sweet potato chickpea salad.

Why You’ll Love It

  • Quick and Easy – Made with minimal ingredients in 30 minutes, this vegetarian sweet potato chickpea salad is very easy to make.
  • High in Fiber – The combination of sweet potatoes, chickpeas, and leafy greens ensures that this salad has over 9 grams of fiber per serving.
  • Great for Meal Prep – This hearty salad keeps well in the fridge for up to 3 days and you can make a big batch of the creamy tahini dressing and keep it for weeks to come.
Ingredients for sweet potato and chickpea salad; sweet potatoes, chickpeas, arugula, feta cheese, and tahini sauce.

Ingredients + Substitutions

  • Sweet Potatoes – To add some complex carbohydrates and fiber, you can also use butternut squash. The recipe calls for raw sweet potatoes, but you can use diced frozen sweet potatoes if desired, see the notes section of the recipe card for details.
  • Chickpeas – To add some vegetarian protein and fiber. I used canned chickpeas, but you can cook your dried chickpeas if preferred, see the notes section of the recipe card for details. If you’d prefer crispy chickpeas in your salad, simply add them to the baking sheet with the sweet potatoes.
  • Arugula – To add some leafy greens. If you don’t like arugula, you can use kale, spinach, or a mixture of fresh herbs such as parsley, dill, or basil.
  • Feta Cheese – To add some saltiness, protein, and healthy fat. You could also use crumbled goat cheese, parmesan cheese, or grilled halloumi.
  • Tahini – To make the creamy tahini dressing.
  • Lemon – To add some acid to the tahini sauce.
  • Olive Oil – To add some healthy fats, roast the sweet potatoes, and make the dressing.
  • Maple Syrup – To add a hint of sweetness to the dressing, you can use honey or brown sugar if preferred.
  • Garlic – To flavor the tahini sauce. The recipe calls for a garlic clove, but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Spices – A mixture of paprika, salt, and pepper to season the sweet potatoes and dressing.

Dietary Adaptions

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

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

Roasted sweet potatoes with paprika and salt on a baking sheet.

How to Make Sweet Potato Chickpea Salad

  1. Season the sweet potatoes. Dice the sweet potatoes into bite-size pieces, then add them to a large baking sheet, drizzle with olive oil, sprinkle with paprika and salt, and toss until well coated.
  2. Roast the sweet potatoes. Transfer the baking sheet of sweet potatoes to an oven at 400°F and roast for 20-22 minutes until the sides are lightly browned and the sweet potatoes are tender. Once cooked, remove the baking sheet from the oven and allow the sweet potatoes to cool completely
  3. Make the tahini dressing. Add the tahini, lemon juice, olive oil, maple syrup, water, garlic, and salt to a small food processor or blender and blitz until well combined.
  4. Mix the salad. Add the cooled sweet potatoes, chickpeas, and arugula to a large bowl, cover with the tahini sauce, and toss until well combined. Then add the crumbled feta cheese and gently toss again until well incorporated.
  5. Serve and enjoy. The sweet potato chickpea salad can be served immediately or stored in the fridge.

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

Small jar of creamy lemon garlic tahini dressing.

Red’s Nutrition Tip

Although I didn’t include any in the recipe, if you want to add a bit of crunch, you can finish the salad with a sprinkle of pumpkin seeds. Not only are pumpkin seeds one the highest protein seeds, but they are also a great source of healthy fats and micronutrients including phosphorus, magnesium, and zinc.

Serving Suggestions

This salad is a great source of complex carbohydrates, fiber, and healthy fat. To ensure it’s a balanced meal, I would suggest serving it with a source of protein such as:

Roasted sweet potato chickpea salad with arugula in a large white bowl with a serving spoon and a side of feta cheese.

Storage

Once mixed, the salad can be stored in an airtight container in the fridge for up to 3 days.

To make the salad ahead of time, prepare the roasted sweet potatoes and tahini dressing and store them in the fridge in separate airtight containers for up to 5 days. When you are ready to serve, combine the salad and remaining ingredients as per the instructions.

More Sweet Potato and Chickpea Salad Recipes:

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Bowl of roasted sweet potato and chickpea salad with feta cheese on top and a jar of tahini dressing and lemon wedges in the background.

Roasted Sweet Potato and Chickpea Salad

Author: Stephanie Kay

The combination of sweet and salty flavors in this roasted sweet potato and chickpea salad makes it absolutely delicious and ensures it’s full of flavor, fiber, and plant-based protein.

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

Ingredients

Roasted Sweet Potatoes:

  • 2 sweet potatoes, diced (about 4 cups)
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon salt

Salad:

  • 1 can (14 ounces) chickpeas, drained and rinsed
  • 4 cups arugula
  • 1/4 cup feta cheese, crumbled

Tahini Dressing:

  • 2 tablespoons tahini
  • 2 tablespoons fresh lemon juice (about 1/2 lemon)
  • 1 tablespoon olive oil
  • 1 teaspoon maple syrup
  • 1 clove garlic, minced
  • 2 tablespoons water, plus more as needed
  • 1 pinch salt
  • Pepper, as needed

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. Add the diced sweet potatoes to the baking sheet, drizzle with olive oil, sprinkle with paprika and salt, and toss until well combined and the potatoes are coated in spices and oil.
  3. Transfer the baking sheet to the oven and cook for 20-22 minutes until the sweet potatoes are tender, can easily be pierced with a fork, and lightly browned on the sides. Once cooked, remove the baking sheet from the oven and allow the potatoes to cool completely.
  4. In a small food processed or blender, add the tahini, lemon juice, olive oil, maple syrup, garlic clove, water, and salt, and blend until well combined, then taste and adjust seasoning as needed. If the dressing is too thick, add a splash of water, no more than a tablespoon at a time, until the desired consistency is reached. (If you don’t have a small food processed or blender, finely mince or grate the garlic, then add all of the dressing ingredients to a small bowl and whisk until well combined.)
  5. Once the roasted sweet potatoes have cooled completely, add them to a large bowl with the chickpeas and arugula, covered with tahini dressing, and toss to combine. Top with feta cheese, toss again until well incorporated, then taste and adjust seasoning as needed.
  6. The salad can be served immediately or transferred to an airtight container in the fridge for up to 3 days.

Notes

To Use Frozen Sweet Potatoes: Use 4 cups of diced frozen sweet potatoes, prepare them on the baking sheet as per step #2, then transfer them to a 400°F oven to bake for 25-30 minutes until tender and the edges are lightly charred.

To Use Dried Chickpeas: Add 3/4 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the soup as per step #5.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 340 calories
  • Sugar: 8 grams
  • Fat: 15 grams
  • Carbohydrates: 45 grams
  • Fiber: 9 grams
  • Protein: 10 grams

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12 Healthy Eating Habits to Start Today

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Whether your goal is weight loss, weight gain, or fueling your body, here are some healthy eating habits you can start today, and maintain for the long term, that will help to improve your health.

Healthy foods in the shape of a heart including spinach, avocado, almonds, cashews, oats, tomatoes, salmon, flaxseed, beef, chicken, olive oil, oranges, beans, chickpeas, and lentils.

Table of contents

Nutrition can get confusing. From how much protein you should eat, to the best sources of fiber, and what oils to avoid, it can be difficult to determine the best way to eat for your body and metabolism. However, certain eating habits are beneficial regardless of your personal health goals.

Infographic with examples of healthy eating habits.

Tips for Healthy Eating

Here are 12 healthy eating habits you can start today.

1. Prioritize whole foods.

One of the easiest and most effective ways to ensure you are eating a healthy diet is to focus on consuming whole foods. Whole foods are single ingredients that come from a plant or an animal and include fruits, vegetables, beans, lentils, whole grains, nuts, seeds, milk, poultry, meat, and seafood.

Whole foods are real food and real food is healthy food as these foods are rich in the macronutrients and micronutrients required to support optimal health. By prioritizing whole foods in your diet, you can ensure you are consuming nutrient-dense foods and reduce your consumption of processed food at the same time.

2. Learn to read food labels.

In addition to eating whole foods, learning how to read food labels is one of the best ways to develop healthier eating habits. Although whole, unprocessed foods are generally considered the healthiest foods, processed foods can be included in a healthy diet, and the ingredients list is the most valuable part of a food label as it tells how exactly what is in the product and in what proportions.

Reading the ingredients list and facts label on a food label can help you better understand what you are eating, how many calories it contains, and its density of micronutrients and macronutrients. For instance, there are many brands of jarred tomato sauce, hummus, granola, and soup that are healthy store-bought foods that can make creating and adhering to healthy eating habits much easier.

3. Eat balanced meals.

Consuming balanced meals is integral to ensuring you are eating a healthy diet. While consuming healthy foods is important, if you are not consuming an optimal balance of macronutrients, it will be more difficult to maintain a healthy diet and healthy weight. By creating balanced meals, complete with a source of protein, carbohydrate, fiber, and fat, at breakfast, lunch, and dinner, you can help to ensure that are consuming adequate protein, fiber, healthy fats, and calories.

Moreover, consuming balanced meals can help to balance blood sugar, increase satiety levels, eat fewer calories, optimize performance, and support body composition goals (1, 2, 3).

4. Cook your meals.

Cooking is one of the simplest and most effective ways to eat a healthy diet. Not only does cooking meals at home allow you to focus on whole foods and create balanced meals, but it is also a simple way to reduce your intake of unhealthy fats, added sugars, unnecessary additives, and preservatives.

In fact, studies have shown that people who frequently cook meals at home eat healthier and consume fewer calories than those who cook less (4). On average, homemade meals contain fewer calories and are more nutrient-dense than prepared foods and restaurant meals.

5. Enjoy a variety of foods.

Not only does eating a variety of foods help to ensure you are consuming a variety of nutrients, but enjoying a variety of foods helps to increase long-term healthy eating habits. With the exception of food allergies and food intolerances, excluding food groups from your diet or marking certain foods as “off limits” can limit your intake of important nutrients and encourage an “all-or-nothing” mentality.

In fact, the consequences of excluding major food groups are not merely physical, as studies have shown that individuals who utilize a rigid dieting strategy are more likely to exhibit symptoms of eating disorders, overeating, and mood disturbances (5, 6). So instead of identifying foods as “good” or “bad”, focus on creating balanced meals with whole foods while including your favorite foods.

6. Stay hydrated.

The importance of drinking plenty of water cannot be understated and is one of the most important healthy eating habits you can do. As a general rule, it’s best to consume 1 liter of water per 75 pounds of body weight, however, an individual may require more or less water depending on where they live, their activity level, health, environment, and personal health conditions (7). While coffee, tea, smoothies, fresh fruit juices, and other beverages can certainly be consumed as part of a healthy diet, it’s best to drink plain water and limit beverages with added sugars such as fruit juice, soda, and alcohol.

7. Eat slowly and chew your food.

You might be surprised to learn that digestion begins in the mouth, which is why eating slowly and fully chewing your food is so important. The enzymes present in our saliva not only stimulate the digestive process but also attack the bacteria in our food, therefore, not chewing our food thoroughly can lead to digestive issues such as gas, bloating, and indigestion.

Moreover, eating slowly has been shown to provide greater food satisfaction and reduce calorie intake, it gives your body time to recognize that you’re full, which is helpful for weight loss goals (8, 9). Slowing down to savor your food is a very impactful healthy eating habit you can implement.

8. Eat without digital distraction.

Not only can eating without digital distraction help you practice mindful eating but ensure that you are not eating more than you need. Studies have shown that being distracted by digital devices or not paying attention to a meal can prompt you to eat more than intended at that meal and eat more throughout the day (10). Making mealtime “electronic-free” is another healthy eating habit that can help you control your food intake.

9. Practice intuitive eating with the hunger-fullness scale.

In addition to eating slowly, chewing, and avoiding digital devices while eating, you can create healthier eating habits by using the hunger-fullness scale. This intuitive eating tool is a scale designed to help you reconnect with your body and your hunger cues. By ranking your level of hunger and fullness on a scale from 0 to 10, where 0 represents being ravenous and 10 represents being painfully full, you can become more in tune with your body’s natural cues.

10. Pay attention to portion size.

While you don’t need to count calories to eat a healthy diet, it’s important to be mindful of portion sizes to ensure you’re not eating too much or too little. Although hand portion sizes are often considered a weight loss tool to eat smaller meals, and are very helpful for it, using portion sizes can help to ensure that you are eating enough protein and fiber, and creating well-balanced meals. Portion sizes, not to be confused with serving sizes, are a great tool to ensure you’re eating a healthier diet, eating enough to fuel your day, and supporting your goals.

11. Aim for consistency, not perfection.

When working to create healthy eating habits, it’s important to remember that the goal is consistency, not perfection. A healthy diet can (and should) include “junk” food, it simply needs to be the exception, not the rule. If you prioritize whole foods, create balanced meals, and cook your meals most of the time, you can create a flexible dieting plan and indulge in treats and sweets from time to time without concern.

12. Ask for help.

If you’re struggling to implement healthy eating habits or need help eating for a health condition, it’s best to work with a registered dietician to develop a personalized nutrition plan. Working with a qualified nutrition professional is the best way to determine the dietary guidelines that will support your personal health goals.

The Bottom Line

Creating healthy eating habits is the simplest way to improve your diet, maintain a healthy weight, and achieve your health goals. To create a healthy and balanced diet, prioritize whole foods, build balanced meals, cook at home, drink water, pay attention to portion sizes, eat slowly without digital distractions, and indulge in treats occasionally. For personalized dietary guidelines, it is best to work with a qualified health professional or registered dietician.

No-Bake Granola Bars

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Made with rolled oats, nuts, and seeds, and naturally sweetened with honey, these no-bake granola bars are the perfect healthy snack that can be enjoyed by the whole family.

Stack of homemade no-bake granola bars on a plate.

Granola bars are a go-to snack for adults and kids alike and are perfect for everything from school lunches to road trips and on-the-go breakfasts. Unfortunately, many store-bought bars are filled with excessive refined sugars, additives, and preservatives, making them a less-than-healthy choice. Fortunately, making homemade granola bars with wholesome ingredients is super simple, especially when they involve no baking at all.

The combination of old-fashioned oats, dried fruit, peanut butter, and honey in this no-bake granola bar recipe ensures that they are full of complex carbohydrates, healthy fats, and natural sugars without skimping on flavor. These bars are such a delicious, quick, and easy recipe that I’m willing to bet they will become one of your go-to healthy homemade snacks.

Close up of a stack of no-bake granola bars with raisins and seeds.

Why You’ll Love Them

  • No Bake – The homemade granola bars do not require any cooking or baking at all.
  • Quick and Easy – With only 10 minutes of prep time, these bars are ready in a matter of minutes.
  • High in Fiber – Not only are these bars naturally sweetened with honey, but they contain 4 grams of fiber per bar.
  • Kid-Friendly – The sticky and chewy texture of these bars ensures they are a family-friendly snack. Plus, the recipe can be easily adapted to ensure they are a school-safe snack.
Ingredients for no-bake granola bars: rolled oats, pumpkin seeds, shredded coconut, raisins, cinnamon, salt, peanut butter, honey, and vanilla extract.

Ingredients + Substitutions

  • Oats – The recipe calls for old-fashioned rolled oats, as I think they provide the best texture, but you can use quick-cooking oats if desired, however, steel-cut oats and instant oats are not recommended.
  • Pumpkin Seeds – The add some healthy fats and some crunch. You can swap them for sunflower seeds or nuts, such as chopped walnuts or almonds, if preferred.
  • Raisins – To add some fruit and a chewy texture to the bars. I used Thompson raisins, but you can swap them for other dried fruits such as golden raisins, currants, sultanas, dried cherries, dried cranberries, chopped dates, or chopped dried apricots if desired.
  • Coconut – The recipe calls for shredded coconut, but coconut flakes will also work. If you’re not a fan of coconut, you can swap it for additional old-fashioned oats, nuts, or seeds.
  • Honey – To add some sweetness and bind the bars. You can swap it for maple syrup or agave if desired.
  • Peanut Butter – To add some healthy fats and bind the bars, I used creamy peanut butter, but crunchy almond butter will also work. You can swap it for almond butter or another nut butter if desired.
  • Vanilla – To add flavor and fragrance.
  • Cinnamon – To add flavor, although it’s optional.
  • Salt – To balance the sweet and salty flavor of the bars.

Dietary Adaptions

How to Make them Gluten-Free: Use certified gluten-free rolled oats, puffed rice, or Rice Krispies.

How to Make them Nut-Free: Swap the peanut butter for sunflower butter or tahini.

Peanut butter, honey, and vanilla extract in a large measuring jar.
Peanut butter mixture in a large measuring jar with a spoon.

How to Make No-Bake Granola Bars

  1. Mix the wet ingredients. In a medium bowl, add the peanut butter, honey, and vanilla extract, and stir to combine.
  2. Mix the dry ingredients. In a large bowl, add the rolled oats, pumpkin seeds, shredded coconut, raisins, cinnamon, and salt, and stir to combine.
  3. Add the wet ingredients to the dry ingredients. Pour the peanut butter mixture into the bowl with the oat mixture and, using a rubber spatula, stir until the mixture is well combined.
  4. Transfer the oat mixture to a baking pan. Transfer the granola bar mixture to a baking pan lined with long strips of parchment paper, spread it out evenly, and press into down into the pan.
  5. Refrigerate the bars. Transfer the baking pan to the fridge and refrigerate for at least 30 minutes or overnight.
  6. Slice and enjoy! Remove the bar mixture from the pan by pulling the parchment paper, transfer to a cutting board, and then slice into evenly sized granola bars.

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

Rolled oats, pumpkin seeds, raisins, shredded coconut, cinnamon, and salt in a large white mixing bowl.
Oat mixture with peanut butter mixture on top in a large white mixing bowl.

Red’s Nutrition Tip

These bars contain 15 grams of sugar per bar, however, it’s important to understand this sugar is coming from natural sources. The shredded coconut, raisins, and honey are all sources of natural sugar, which contains beneficial micronutrients. Moreover, the fiber content of these bars helps to balance the sugar content.

Granola bar mixture in a baking pan with parchment paper.
No bake granola bar mixture pressed into a baking pan with parchment paper.

Additional Mix-Ins

The best thing about these no-bake granola bars is that they are super adaptable, and you can mix and match the mix-ins based on what you like or have in your pantry. In addition to pumpkin seeds, raisins, and shredded coconut, you could use:

  • Sunflower Seeds
  • Chia Seeds
  • Flax Seeds
  • Crushed Peanuts
  • Sliced Almonds
  • Yogurt Covered Raisins
  • Dates
  • Dried Cranberries
  • Chocolate Chips
  • Mini Chocolate Chips
  • Crispy Rice Cereal
Sliced no bake homemade granola bars on a cutting board.

Storage

To Refrigerate: Place the bars in an airtight container and store them in the fridge for up to 2 weeks.

To Freeze: Wrap each bar in plastic wrap and then transfer the wrapped bars to a plastic bag or freezer-safe container and store them in the freezer for up to 6 months.

More Bars Recipes:

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Stack of homemade no-bake granola bars on a plate.

No-Bake Granola Bars

Author: Stephanie Kay

With only 10 minutes of prep time, these no-bake granola bars are super quick and easy to make. Plus, they are full of flavor, fiber, and healthy fats making them tasty and healthy snacks.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 10 bars 1x
  • Category: Snack
  • Method: No-Bake
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 2 cups old-fashioned rolled oats
  • 1/2 cup pumpkin seeds
  • 1/4 cup shredded coconut
  • 1/4 cup raisins
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 3/4 cup peanut butter
  • 1/2 cup honey
  • 1 teaspoon vanilla extract

Instructions

  1. Line an 8×8-inch baking pan with two strips of crisscrossed parchment paper, to help to easily remove the bars.
  2. Add 1/2 cup of the rolled oats to a small food processor or blender and blitz for 10-20 seconds until finely chopped. Note: This step is optional, however, it provides a better texture to the bars.
  3. In a large mixing bowl, add the oats, pumpkin seeds, shredded coconut, raisins, cinnamon, and salt, and stir well to combine.
  4. In a separate microwave-safe bowl, add the peanut butter, honey, and vanilla extract and whisk until well combined, then transfer to the microwave for 15 seconds.
  5. Add the wet mixture to the dry ingredients and, using a wooden spoon or rubber spatula, stir until well combined and the mixture begins to stick together when pressed.
  6. Once mixed, transfer the oat mixture to a parchment-lined baking pan, spreading it out evenly. Using something flat (such as the bottom of a drinking glass) press down on the oat mixture to pack it into the baking pan. The tighter and more evenly you can pack it down, the easier the bars will be to slice.
  7. Once pressed, transfer the baking pan to the fridge for at least 1 hour or overnight to allow the bars to firm up.
  8. Once refrigerated, remove the bars from the pan, pulling on the tabs of parchment paper to not break the mixture, and place it on a cutting board. Using a large sharp knife slice into 8 large bars, 12 medium bars, or 16 small bars.
  9. The bars can be eaten immediately, stored in an airtight container for up to 2 weeks, or wrapped individually in plastic wrap and stored in an airtight container in the freezer for up to 6 months.

Nutrition

  • Serving Size: 1 bar
  • Calories: 256 calories
  • Sugar: 15 grams
  • Fat: 12 grams
  • Carbohydrates: 30 grams
  • Fiber: 4 grams
  • Protein: 7 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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