Stephanie Kay, Author at Stephanie Kay Nutrition

9 Meal Prep Tips

Published on April 22, 2024 by Stephanie Kay

Whether you are looking for some help with breakfast, lunch, or dinner, here is everything that you need to know about meal planning, meal prepping, and some easy meal prep tips to help get you started.

Two glass meal prep contains with brown rice, grilled chicken, and green salad with dressing.

Many of us aspire to live a healthy lifestyle with home-cooked meals every night but, let’s face it, life gets busy. By the time you finish work, drive home, make dinner, eat it, and clean up, it can feel like it’s almost time to go to bed. Enter meal prep – a simple planning tool that can help make eating well so much easier.

What is meal prep?

Short for meal preparation, meal prep is the act of preparing all, or some, of your meals ahead of schedule. Meal prep can be done by batch cooking, individually portioning meals, or simply pre-preparing ingredients for breakfast, lunch, and/or dinner for the week ahead.

Why should you meal prep?

Meal prepping is a great way to help make eating well easy and can also save you time and money in the process. By simply planning your meals ahead of time you can ensure that you only buy what you need, reduce food waste, decrease your grocery bill, and save time trying to decide what to eat during the week. Meal prepping can also help you learn the art of portion control and help support weight loss in the process.

Easy Meal Prep Tips for Beginners

Ready to get started? Here are 9 simple but effective meal-prepping tips to help get you started today.

1. Make a Meal Plan

It may sound obvious, but trying to meal prep without meal planning is less than ideal. When it comes to meal prep, there are truly so many different ways to approach it, so you simply want to choose the method that works best for you. You can batch-cook full recipes and portion them off into individual containers, or you can batch-cook individual ingredients and store them in the fridge for quick and easy assembly when it’s time to eat. The most popular meal to prep is lunch, given most people are not at home at this time but, depending on your schedule, meal prepping breakfast and/or dinner may also be beneficial.

2. Schedule Time for It

Like anything else, meal prep won’t happen unless you make time for it. Although most people choose to meal prep on Sunday, meal prep can be done at any time of the day or day of the week. Simply find a slot of time in your schedule, it can be as little as 15 or 30 minutes, and schedule it. Regardless of the specific strategy you choose, planning meal prep time right into your schedule is the best way to hold yourself accountable.

3. Make a Grocery List

Once you’ve made a plan, it’s time to make a grocery list. Write down all of the recipes that you want to make and make a list of the ingredients you need. Not only does having a list help ensure that you get exactly what you need, but it also helps keep you focused while you are grocery shopping, so you can stick to your plan and your budget.

4. Look for Shortcuts

The biggest misconception with meal prep is that everything needs to be cooked from scratch. There are so many ways that you can cut corners and save time in the kitchen by buying the right ingredients. Items such as pre-cut or frozen vegetables, canned beans, rotisserie chickens, marinades, and sauces are all shortcut ingredients that make great meal prep hacks, helping to make cooking a breeze without forgoing nutrition or flavor.

5. Learn to Multitask

When it’s time to cook, make a plan of attack before you get started. One of the biggest time drains when cooking is not multitasking or doing every recipe individually. Consider the items you need to cook, and then consider how you can cook multiple items at the same time. Can you boil the rice while you roast the potatoes? Can you cut the vegetables for the soup and the stew at the same time? Can you prepare all of the ingredients before you get started? Even just reading the recipe from start to finish before you start cooking can help you avoid any mishaps and help you save some time.

6. Make Double Batches

I can’t stress this one enough: if you are cooking something, just double the batch! Not only will this provide you with more servings, but it will save you a ton of time in the long run. Cutting two onions at the same time is much faster than cutting one onion twice, so if you are already standing in the kitchen, just make a double batch of soup, stew, rice, or meatballs so you don’t have to do it again. Although this may create more servings than you need, you can store them in the freezer and pull them out on the nights when you don’t want to cook and just want to order takeout.

7. Use Good Containers

Having high-quality containers is key to successful meal prepping. If you don’t have anywhere to store the meal you are making, it’s going to be tough to complete the job. When it comes to containers, there are truly so many options to choose from; however, my personal favorites are glass containers and stainless steel containers. Not only do they help to ensure that you avoid the harmful chemicals in plastic containers, but they also store well and wash even better. But, always do what works best for your budget because any containers are better than none!

8. Store Portions Individually

When it’s time to divvy up your recipes, I suggest doing so in individual portions. Although you can certainly store the whole batch of soup, stew, or stir-fry in one large pot or glass container, when they are portioned individually, they are much easier to grab and go out of the fridge, and you can only take what you need out of the freezer instead of thawing the entire dish.

9. Start Small

If you have never done any meal planning or tried meal prepping, it can certainly feel daunting and overwhelming, but you don’t need to do everything at once. Instead of tackling multiple recipes or trying to meal prep for the entire week, start with something small; chop some veggies, cook some rice, bake some chicken, or try one recipe. Creating a meal prep habit is no different from developing any other habit in your life; it takes time, patience, and practice.

Meal Prep FAQs

Here are some commonly asked meal prepping questions.

How long does meal prep take?

The answer to this is totally up to you. How long meal prep will take is completely dependent on your skill level in the kitchen and what you choose to make. If you want to keep things simple, you can easily be in and out of the kitchen in under an hour, but if you are looking to make more elaborate dishes it may take you a full afternoon.

How long does meal prep last?

Depending on what exactly you choose to prepare, meal prep can last anywhere from 3-5 days in the fridge and up to 3 months in the freezer. To help maximize the lifetime of your meals, store them in air-tight containers and label them so things don’t get left (or lost!) in the fridge or freezer.

How do you start meal prepping?

The best way to start meal prepping is just to start! There is no need to get bogged down in the details or to overcomplicate things. Start by selecting a few dishes or recipes that you are comfortable making and go from there.

What are good foods to meal prep?

The best foods to meal prep hold up well in storage and maintain their taste and texture after a few days in the fridge. Cooked meats, whole grains, beans, lentils, root vegetables, soups, and stews make great meal prep ingredients because they can easily last up to a week in the fridge and freeze very well. Raw vegetables are also good meal prep ingredients, however, be sure to not add any sauces or dressings until it is time to eat since they may wilt and get mushy in storage.

Here are some well-balanced meals ideas, with protein, carbohydrates, fiber, and healthy fats, you can meal prep:

Hard Boiled Eggs + Bread + Berries + Almond Butter
Grilled Chicken + Rice + Sauteed Bell Peppers + Olive Oil
Ground Beef + Pasta + Tomato Sauce + Parmesan
Roast Chicken + Sweet Potatoes + Leafy Greens + Salad Dressing
Canned Tuna + Crackers + Carrots + Mayonnaise

If you’re looking for some recipe inspirations, here are some examples of nutritious meals you can meal prep:

The Bottom Line

Meal prepping is all about organization and meal planning. Although the meal prep process may seem overwhelming at first, once you get started you will see that meal prep is truly not that complicated. To get started, make a meal plan, make an organized grocery list, buy some glass containers, and start cooking.

Pesto Chicken Quinoa Bowl

Published on April 18, 2024 by Stephanie Kay

Ready in 30 minutes, this pesto chicken quinoa bowl recipe is perfect for a quick and easy weeknight dinner. Plus, it’s high in protein and full of fiber too!

Close up of a pesto chicken quinoa bowl on a white background with basil leaves and parmesan on top.

When I want a quick and easy meal with a punch of flavor, pesto is my go-to ingredient. Not only are store-bought versions with fresh ingredients really easy to find but they can easily be made at home without much effort. Just add all the ingredients to a food processor, blend, and voilà, you’ve got yourself a delicious fresh pesto sauce!

Not only is it wonderful on pasta and salads but it’s a great way to quickly add flavor to grains and meats, like a pesto chicken quinoa bowl. The combination of fluffy quinoa, grilled chicken, sautéed veggies, and fresh pesto sauce makes a simple meal that is equally delicious and nutritious.

Close up of pesto chicken quinoa bowl with basil pesto on top and a gold fork.

Why You’ll Love Them

Quick and Easy – Made with minimal ingredients and ready in 30 minutes, these pesto chicken quinoa bowls are fast and simple to make.
High in Protein – The combination of grilled chicken and fluffy quinoa ensures that these bowls contain over 35 grams of protein per serving.
Full of Fiber – The combination of quinoa, tomatoes, and zucchini ensures that each pesto chicken quinoa bowl contains over 6 grams of fiber per bowl.
Great for Meal Prep – These bowls keep well in the fridge and freezer making them a great make-ahead meal for lunches.

Ingredients for pesto chicken quinoa bowls: chicken breasts, quinoa, basil pesto, tomatoes, zucchini, olive oil, Italian seasoning, garlic powder, red pepper flakes, and salt.

Ingredients + Substitutions

Quinoa – This high-protein grain is also rich in healthy fats and dietary fiber. I used white quinoa in my recipe, but you could use red or tri-color quinoa if needed. You could also swap it for white or brown rice if you like.
Chicken Breasts – To add protein to the bowls. I used chicken breasts, but chicken cutlets and boneless chicken thighs will also work. If you don’t have time to cook fresh chicken, you can use leftover shredded chicken or rotisserie chicken instead.
Pesto – You can use homemade pesto or store-bought pesto. I used grocery store pesto in my bowls, but you can make fresh basil pesto with a combination of basil leaves, pine nuts, parmesan cheese, garlic, lemon juice, and olive oil if preferred.
Cherry Tomatoes – To add some color and flavor.
Zucchini – To add some more veggies and fiber.
Italian Seasoning – To flavor the chicken breasts. You can also use dried oregano.
Garlic Powder – To flavor the chicken breasts. You can use fresh garlic if preferred, see the notes section of the recipe card for details.
Red Pepper Flakes – To add a bit of spice, but you can omit them if you like.
Olive Oil – To marinate and cook the chicken and vegetables.
Lemon Juice – To marinate the chicken breasts.
Salt and Black Pepper – To season the chicken and vegetables.
Fresh Basil – To serve, although optional.
Parmesan – To serve, although optional. Feta cheese would also work well.

Two raw chicken breasts in a white bowl with marinade.

Two chicken breasts in a white bowl marinating in olive oil, lemon juice, garlic powder, Italian seasoning, red pepper flakes, and salt.

Dietary Adaptions

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

To Make them Dairy-Free: Use a dairy-free basil pesto.

Pot of cooked quinoa with fresh basil pesto on top.

How to Make Pesto Chicken Quinoa Bowls

Cook the quinoa. Add quinoa to a pot of well-salted boiling water and cook for 15 minutes or as per package directions until tender.
Marinate the chicken. In a large bowl, add the olive oil, lemon juice, Italian seasoning, garlic powder, salt, and black pepper, and whisk to combine. Add the chicken breasts, toss to coat in the mixture, and allow to marinate, if time permits.
Cook the chicken. Warm olive oil in a large grill pan on medium heat, add the chicken breasts and cook for 4-5 minutes per side until golden brown and cooked through.
Cook the vegetables. In the same large bowl, add the cherry tomatoes and zucchini and toss to coat in any remaining marinade.
Mix in the pesto. Add the pesto to the cooked quinoa and stir until well combined.
Assemble the bowls. Once everything is ready, layer the bowls with a large spoonful of fluffy quinoa, grilled chicken breast, and sautéed veggies, then top with a drizzle of fresh pesto, fresh basil leaves, and freshly grated parmesan cheese.

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

Two raw chicken breasts in a cast-iron skillet.

Two cooked chicken breasts in a cast-iron skillet.

Red’s Nutrition Tip

This chicken pesto quinoa bowl is a great source of animal protein, complex carbohydrates, and healthy fats. While it does contain a decent amount of fiber from the quinoa, you could increase the total fiber content the most by adding more fiber-rich vegetables such as carrots, broccoli, or kale.

Raw sliced zucchini and cherry tomatoes in a cast-iron skillet.

Cooked sliced zucchini and cherry tomatoes in a cast-iron skillet.

Swaps + Variations

Use different types of grains. In addition to quinoa, you can use other high-protein grains in these bowls. Brown rice, wild rice, farro, millet, and couscous would all work very well.

Use different proteins. You can easily swap the chicken breasts for other protein sources such as steak, shrimp, or salmon, or make the bowls vegetarian by swapping the chicken for extra-firm tofu.

Use different veggies. These bowls are very versatile and you can truly roast any vegetables you like, or have on hand, in these bowls. In addition to cherry tomatoes and zucchini, red onion, shredded carrots, broccoli florets, cauliflower, and bell peppers, would also work well as vegetables in this dish.

Try different sauces. I used classic basil pesto in these pesto chicken bowls, but you could also use sun-dried tomato pesto, arugula pesto, or mint pesto. In addition to pesto, Italian-style sauces such as roasted red pepper sauce, olive tapenade, or a simple garlic lemon dressing.

Two pesto chicken quinoa bowls with a side of pesto, lemon wedges, and parmesan.

Storage + Reheating

To Refrigerate: Allow the quinoa, chicken, and vegetables to cool completely, then store them in airtight containers (separate or assembled) in the fridge for up to 4 days. Store the pesto in a separate container for up to 2 weeks.

To Freeze: Once cooled, transfer the quinoa, chicken, and vegetables to cool completely, then store them in airtight containers (separate or assembled) in the freezer for up to 3 months. Store the pesto in a separate airtight container for up to 6 months.

To Reheat: Thaw the quinoa, chicken, and vegetables, then assemble the bowls, and reheat them in the microwave for 2-3 minutes until warm, drizzle with pesto to serve.

Close up of chicken pesto quinoa bowl with pesto, fresh basil, and parmesan on top on a lemon wedge.

More Chicken and Quinoa Recipes:

Pesto Chicken Quinoa Bowl

Author: Stephanie Kay

These quick and easy pesto chicken quinoa bowls are full of protein and fiber and perfect for a healthy lunch or dinner. They are also great for meal prep as they keep well in the fridge and freezer.

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

Ingredients

1 1/2 cups quinoa, raw
1 pound chicken breasts
2 tablespoons olive oil, plus more for cooking
1 tablespoon lemon juice
1 teaspoon Italian seasoning
1/2 teaspoon red pepper flakes (optional)
1 teaspoon garlic powder
2 cups cherry tomatoes
1 medium zucchini, quartered and sliced
1 teaspoon salt
1/4 teaspoon black pepper
1/4 cup pesto, plus more to serve
Fresh basil leaves, to serve
Parmesan cheese, to serve

Instructions

Fill a saucepan with water and bring it to a boil. Once boiling, add a generous pinch of salt and quinoa and cook for 15 minutes, or as per package directions, until tender. Once cooked, strain quinoa in a fine mesh colander and shake the colander to remove as much excess water as possible.
In a large bowl, add the olive oil, lemon juice, Italian seasoning, red pepper flakes, garlic powder, and salt, and whisk until well combined. Add the chicken breasts to the bowl and toss in the marinade until well coated on all sides.
In a large pan or cast-iron skillet, warm a bit of olive oil on medium-high heat, then add the chicken breasts and cook them for 5-6 minutes per side until golden brown and they reach an internal temperature of 165°F.
While the chicken is cooking, add the cherry tomatoes and zucchini to the same bowl used to marinate the chicken breast and toss the vegetables to soak up any additional seasoning.
Once the chicken is cooked, remove it from the pan and set aside on a plate to rest for at least 5 minutes and then slice it into strips.
Once the chicken is cooked and is resting, transfer the vegetables to the same pan used to cook the chicken, turn the heat down to medium, and cook for 3-4 minutes until the zucchini is tender and the cherry tomatoes start to burst.
Once the quinoa is cooked and strained, return the quinoa to the pot, add the pesto, and stir until well incorporated.
Assemble the bowls with a layer of pesto quinoa, sliced chicken, sautéed veggies, and an extra drizzle of pesto on top. Finish with fresh basil and freshly grated parmesan cheese to serve.
Any leftovers can be cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Bake: If you’d prefer to bake the chicken and vegetables, marinade both as per the directions, add them to a baking sheet lined with parchment paper, then transfer it to the oven and bake for 20-25 minutes or until the chicken reaches an internal temperature of 165°F.

To Use Oregano: Swap the Italian seasoning for 1 teaspoon of dried oregano.

To Use Fresh Garlic: Swap the garlic powder for 2 cloves of garlic minced.

Nutrition

Serving Size: 1 bowl
Calories: 515 calories
Sugar: 2 grams
Fat: 21 grams
Carbohydrates: 46 grams
Fiber: 6 grams
Protein: 36 grams

8 Foods High in Collagen

Published on April 16, 2024 by Stephanie Kay

While collagen supplements are very popular and a great way to increase your collagen intake, many protein-rich foods are great sources of collagen naturally. Here is a list of the top 8 foods high in collagen that you can add to your diet today.

What are collagen-rich foods?

Collagen is naturally found in animals and is primarily found in flesh with connective tissues. Collagen is not found in plants, however, certain plant foods contain amino acids, vitamins, and minerals that promote collagen production.

Collagen is the most abundant type of protein in the body and is a major component of bone, skin, muscles, tendons, and cartilage. When digested in the stomach, collagen is broken down into amino acids, which are distributed wherever the body most needs protein.

As we age, collagen production naturally declines and, although the body naturally produces collagen, consuming collagen-rich foods and foods that support collagen production might help your body make more collagen to promote skin health and protect muscles and ligaments (1, 2).

Infographic with foods high in collagen; bone broth, organ meats, beef, chicken, pork, fish, egg membrane, gelatin, and supplements.

Best Food Sources of Collagen

The best collagen-rich foods are:

1. Bone Broth

Bone broth is one of the best food sources of collagen. It is made by simmering bones and connective tissues in water with a bit of vinegar for up to 24 hours. This process of boiling bones starts to disintegrate the bones and release nutrients and proteins, including collagen, into the water. The best collagen-rich bone broths are made from beef, pork, or chicken bones and can easily and inexpensively be made at home.

Prepared bone broth can also be found in major grocery stores, however, it’s important to read the label and buy high-quality versions made primarily of bones and tissues with little or no additives. Unfortunately, some research has found that commercially prepared bone broths don’t contain enough collagen to make a notable health difference (3).

2. Organ Meats

Type I collagen is naturally concentrated in organ meats and organ meats have much higher levels of collagen than muscle meats (4). Organ meats, such as heart, kidneys, intestines, and tripe from beef, pork, or chicken are also great sources of essential amino acids, vitamins, minerals, and healthy fats.

While organ meats have fallen out of favor in America and many Western countries, they were staples in ancestral diets and are still commonly consumed in certain parts of the world. A popular way to enjoy organ meats is by eating liver pate, which is made by blending liver with onion, garlic, and herbs into a paste, and is used as a spread for crackers or bread.

3. Beef

Beef is a great source of Type I and Type III collagen, known as bovine collagen, but not all cuts of beef are high in collagen (5). While steak is one of the most popular cuts of beef, the best beef sources of collagen are tough cuts full of connective tissue like pot roast, brisket, shanks, and chuck steak (6). Although tough cuts of beef take longer to cook, they are filled with collagen-rich cartilage and tendons and make wonderful beef stews, soups, and curries.

4. Chicken

Chicken, specifically chicken cartilage and chicken skin, is also a good food source of collagen. Bone-in, skin-on cuts of chicken such as wings, legs, and feet are rich in Type II collagen (7). Chicken skin is also a great source of glycine, an amino acid that is a precursor for collagen (8). So instead of always making skinless chicken breasts for dinner, grab some chicken wings, chicken thighs, or chicken legs, eat it off the bone, and enjoy a boost of collagen in every bite.

5. Pork

Pork skin is a very collagen-rich food. While most people aren’t cooking pork skin at home, pork skin is used to make pork rinds, a crispy, airy pork snack that is a great alternative to chips. Pork rinds are high in protein, high in fat, and low in carbohydrates. Pork rinds, also known as pork scratchings or pork crackling, can be found at major grocery stores and come in a variety of flavors.

6. Fish

Fish, particularly fish bones, skin, and scales, is a great source of collagen. Fish skin contains Type I collagen with a high degree of purity and fish collagen, also known as marine collagen, is highly bioavailable (9).

Sardines are a great source of collagen since they’re usually eaten whole, as is salmon when consumed with the skin on. Fish bones can also be used to make collagen-rich broths and stocks. While less popular in Western diets, jellyfish is a also great source of high-quality collagen which is often turned into hydrolyzed collagen supplements.

7. Eggs

While egg whites and egg yolks don’t contain collagen, egg membranes do. Eggs have 3 primary parts; albumen/white, yolk, and the shell membrane. The shell membrane is the thin layer between the egg white and the eggshell and it contains Type I, Type V, and Type X collagen (10, 11, 12). More specifically, eggs contain transparent protein membranes that provide defense against bacterial invasion, both of which are good sources of protein.

While it can be difficult to access this membrane when cooking or baking with eggs, as it’s often left inside the shell once it’s cracked, you can remove manually remove it from the shells. Alternatively, when peeling hard-boiled eggs, do not discard the bits of membrane that stick to the egg.

Some studies have found that egg yolks may also contain collagen, however, much more research is needed.

8. Gelatin

Gelatin is made by boiling animal bones, cartilage, and skin before allowing the liquid to cool and set into a translucent jelly-like substance. The breakdown of these tissues produces animal gelatin, which is a form of collagen and can be more easily absorbed by your body. Beef gelatin can be used as a natural thickener for soups, stew, and broth, or to make homemade jello, marshmallows, electrolyte gummies, and treats.

Gelatin is also used to make gummy candy, however, not all gummy candies are made from animal gelatin. Vegan gelatin is made from agar-agar or other plant-based sources, which do not contain collagen.

What foods boost collagen production?

In addition to food sources of collagen, many foods contain compounds that can help to boost natural collagen production.

Amino acids are the building blocks of protein and glycine, proline, and hydroxyproline are the key amino acids that make up collagen, and lysine, another essential amino acid, plays an important role in collagen formation (12). Foods rich in these amino acids include dairy products, legumes, whole grains, and soy.

Moreover, micronutrients such as vitamin C and zinc are required for collagen synthesis, and consuming foods with these vitamins and minerals, such as copper, can help to support natural collagen production. Foods rich in zinc include shellfish, legumes, meats, nuts, seeds, and whole grains, and foods rich in vitamin C include citrus fruits, berries, leafy greens, bell peppers, and tomatoes.

Collagen Foods vs. Collagen Supplements

There is a good amount of research on collagen powders and their benefits on skin elasticity and hydration, strengthening ligaments and tendons, mitigating osteoarthritis and osteoporosis, and reducing activity joint pain. Oral collagen supplements can be found in powdered and liquid form and have both been proven to support collagen production, however, collagen supplements made of hydrolyzed collagen peptides are considered the optimal choice.

Although there are many collagen-rich foods and many foods that contain vitamins and minerals known to support collagen production, at this time, there is limited research to clarify if dietary collagen has the same health benefits as a collagen supplement.

The Bottom Line

The consumption of collagen can help to support the body’s natural collagen production, skin health, ligament health, and joint pain. Bone broth, tough cuts of beef, bone-in chicken, pork skin, fish skin, egg membranes, and gelatin are foods with the most collagen. Consuming foods rich in vitamin C and zinc can also help to support the natural production of collagen in the body.

Honey Miso Salmon

Published on April 11, 2024 by Stephanie Kay

These baked honey miso salmon fillets are flaky, moist, and full of flavor. Ready in under 30 minutes, this recipe is perfect for a quick, easy, and healthy dinner.

Fillet of honey miso salmon with sesame seeds on a plate white rice rice and broccolini.

If you’ve never cooked with miso, this honey miso salmon recipe is a great place to start! Miso is a fermented soybean paste that is common in Japanese cuisine, made with soybeans, water, salt, and koji. While well-known for its use in miso soup, miso paste is often used in broths, marinades, dressings, and sauces.

While you can use it on any fish, miso compliments salmon incredibly well. The umami flavor of the miso is the perfect pairing to the sweet honey and salty soy sauce and this fool-proof recipe ensures you get perfectly cooked salmon.

Grey plate on a white background with jasmine rice, honey miso salmon fillet and broccolini with a fork and with a side of sesame seeds in a wooden bowl.

Why You’ll Love This Honey Miso Glazed Salmon

Quick and Easy – Ready in 30 minutes, this recipe is perfect for a weeknight dinner.
Minimal Ingredients – This 7-ingredient recipe is made primarily with pantry staples.
High in Protein – At over 28 grams of protein per serving, this miso salmon recipe is a great way to increase your protein intake and enjoy some healthy fats too.
Full of Flavor – The combination of salty, sweet, and umami flavors in this recipe is a party in your mouth!

Ingredients for honey miso salmon recipe: salmon fillets, miso paste, honey, soy sauce, rice vinegar, ginger root, garlic cloves, green onion, and sesame seeds.

Ingredients + Substitutions

Salmon – I used skin-on salmon fillets for my recipe but you can truly use any cut of salmon you like. You can use fresh salmon or frozen salmon; just ensure they are thawed before cooking.
Miso Paste – The recipe calls for white miso paste, but you can use yellow or red miso if preferred.
Honey – To add sweetness and stickiness to the miso glaze. I used raw honey, but any honey will work, or you can use brown sugar instead.
Soy Sauce – To balance the flavors with some saltiness. You can use regular or low-sodium soy sauce, or use tamari or coconut aminos to make it gluten-free.
Rice Vinegar – To balance the glaze with some acidity. If you don’t have rice vinegar, you can use mirin, white vinegar, or apple cider vinegar instead.
Garlic – The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Ginger – The recipe calls for fresh ginger, but you can use ground ginger if preferred. See the notes section of the recipe card for details.

Grey bowl with miso paste, honey, soy sauce, rice vinegar, grated garlic, and grated ginger on a white background.

Grey bowl of honey miso glaze on a white background.

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 dairy-free.

Four salmon fillets in a white baking dish lined with parchment paper.

Four salmon fillets covered in honey miso glaze in a baking with lined with parchment paper.

How to Make Honey Miso Salmon

Make the miso glaze. In a large bowl or container, add the miso paste, honey, soy sauce, rice vinegar, garlic, and ginger, and whisk until well combined.
Glaze the salmon. Place the salmon fillets, skin-side down, in a large baking dish lined with parchment paper.
Bake the salmon. Transfer to an oven at 400°F and bake for 12-15 minutes or until the salmon is cooked to your liking.
Serve and enjoy! Serve the miso-glazed salmon immediately with a sprinkle of sesame seeds and green onions.

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

Four cooked honey miso salmon fillets with sesame seeds and parsley on top in a white baking dish with parchment paper.

Red’s Nutrition Tip

Miso is made from fermented soybeans, which makes it a good source of beneficial bacteria and one of the top probiotic foods for gut health. Consuming probiotic foods, along with prebiotic foods, is a great way to support healthy digestion and overall health.

Tips for the Best Miso Glazed Salmon

Use white miso. While you can use any type of miso paste in this recipe, white miso is easier to find and has a subtler taste that won’t overpower the salmon.

Use high-quality salmon. If possible, I recommend using wild-caught salmon. Both fresh salmon and frozen salmon are good options. That said, any salmon that you can find that suits your budget will work!

Keep the skin on. Not only is salmon skin an excellent source of healthy fats from omega-3 fatty acids, but it’s also a great food source of collagen, vitamins, and minerals, and it adds flavor to the salmon as it cooks.

Allow time to marinate. For maximum flavor, marinade the salmon ahead of time in the miso glaze to ensure it soaks up as much as possible. Simply place the salmon in an airtight container or plastic bag, pour in the miso mixture, ensure covering the salmon well, and then allow it to marinate in the fridge for up to 12 hours.

Don’t overcook the salmon. You’ll know your salmon is done when it flakes easily when gently pressed with a fork. Cooking salmon for too long with result in a dry and overly fishy-tasting dish.

Piece of miso glazed salmon on a plate with rice and broccoli.

Can you cook it in a pan?

Yes, you can cook this miso-glazed salmon in a pan. Heat a large pan or cast-iron skillet to medium-high heat, warm one tablespoon of olive oil or sesame oil, place the salmon fillets into the pan skin-side up, cook for 4 minutes, then flip and cook for an additional 3-4 minutes or until cooked to your liking.

Serving Suggestions

These honey miso salmon fillets are a great source of protein and healthy fats, therefore, serving them with some complex carbohydrates and fiber creates a balanced meal. I would suggest serving the salmon with:

Rice + Broccoli
Brown Rice + Bok Choy
Rice Noodles + Bell Peppers
Buckwheat Noodles + Snow Peas
Ramen + Radish and Cucumber Salad

Fillet of honey miso salmon broken up with a fork on a plate.

Storage + Reheating

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

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

To Reheat: Once thawed, place the honey miso salmon in a pan on medium heat with 1-2 tablespoons of water, cover it with a lid, and heat for 3-5 minutes until warmed through and the water has been absorbed. The salmon can also be reheated in the microwave for 1 to 2 minutes or until warm.

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