Stephanie Kay Nutrition

Real Food for Real Life

Banana Bread Baked Oatmeal

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Made with whole grains and ripe bananas, this banana bread baked oatmeal is a delicious and nutritious way to start the day. Whip it up on the weekend and enjoy it for breakfast all week long.

White baking dish with slices of banana bread baked oatmeal and a golden serving spoon.

If you’re looking for a healthy breakfast meal prep idea, look no further than this banana bread baked oatmeal recipe. This simple recipe combines the flavors of banana bread with the convenience of baked oatmeal to create a make-ahead meal the whole family will love.

You can enjoy this banana bread baked oatmeal on its own, hot or cold, for a quick on-the-go breakfast on busy weekday mornings or enjoy it as part of a hearty weekend brunch served with yogurt, eggs, and fresh fruit.

Slice of banana bread baked oatmeal on a white plate with slices of banana, walnuts, and a drizzle of peanut butter on top.

Why You’ll Love It

  • Easy to Make – Made with pantry staples and ready in less than 1 hour, this banana bread baked oatmeal is quick and easy to prepare.
  • Feeds a Crowd – This recipe makes 6 servings and can easily be doubled or tripled to feed more.
  • Full of Fiber – Made with whole grains, this banana baked oatmeal has 6 grams of fiber per serving and is a filling way to start the day.
  • Stores Well – This banana bread baked oatmeal keeps well in the fridge and freezer making a great make-ahead meal or meal prep idea.
Ingredients for banana bread baked oatmeal; rolled oats, ripe bananas, brown sugar, egg, baking powder, salt, cinnamon, walnuts, and milk.

Ingredients + Substitutions

  • Rolled Oats – To create the base of this banana baked oatmeal. You can use old-fashioned oats rolled oats or quick oats. Steel-cut oats and instant oats are not recommended.
  • Bananas – Some ripe bananas to add the banana bread flavor to the baked oatmeal.
  • Milk – To bake the oats and add some protein.
  • Brown Sugar – To sweeten the oats. You can use pure maple syrup if preferred.
  • Egg – To bind the oats. To make the recipe vegan or egg-free, you can swap the egg for one “flax egg”, see the notes section of the recipe card for details.
  • Vanilla Extract – To add flavor and fragrance.
  • Leavening Agents – A combination of baking powder and salt to ensure the banana bread baked oatmeal is light and fluffy.
  • Walnuts – While optional, they add some crunch and healthy fats. If you don’t like walnuts, chocolate chips would be a good alternative.
Mashed banana, brown sugar, vanilla extract, and egg in a white mixing bowl.
Wet ingredients in a white mixing bowl.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for unsweetened almond milk or unsweetened vanilla almond milk and swap the butter for coconut oil.

To Make it Vegan: Swap the milk for unsweetened almond milk or unsweetened vanilla almond milk and swap the egg for a “flax egg”.

Wet ingredients with rolled oats, cinnamon, baking powder, salt, and walnuts in a white mixing bowl.
Batter for banana bread baked oatmeal in a white mixing bowl.

How to Make Banana Bread Baked Oatmeal

  1. Combine the wet ingredients. In a large bowl, add the mashed bananas, brown sugar, egg, milk, and vanilla extract, and whisk until well combined.
  2. Add the dry ingredients. Add the rolled oats, cinnamon, baking powder, and salt to the bowl and stir until well incorporated. Add the chopped walnuts and fold them into the batter.
  3. Bake until golden brown. Transfer the oatmeal mixture to a 9 x 9 baking dish and bake at 375°F for 35-40 minutes or until the center is set and the top and sides are golden brown.
  4. Serve and enjoy! Once baked, remove the banana baked oatmeal from the oven and allow it to cool for 5-10 minutes before serving it with toppings of your choice.

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

Batter for banana baked oatmeal in a white baking dish.
Batter for banana baked oatmeal in a white baking dish with banana slices on top.

Red’s Nutrition Tip

If you are concerned about the sugar content in this banana bread baked oatmeal, there is no need. It’s important to understand that the majority of the sugar in this dish is from natural sugars present in the bananas, milk, and oats, and there is very little added sugar in this recipe, a mere 3/4 tablespoon per serving. While you can swap the maple syrup for brown sugar if preferred, it will provide the same amount of sugar and a similar nutritional value.

Banana bread baked oatmeal in a white baking dish with ripe bananas, walnuts, a plate and fork, serving spoon and tea towel on the side.

Serving Suggestions

This banana bread baked oatmeal is a great source of carbohydrates and fiber, therefore, pairing it with some protein and healthy fats can help to create a more balanced meal. This banana baked oatmeal would pair well with:

  • Yogurt
  • Greek yogurt
  • Skyr
  • Cottage cheese
  • Hard-boiled eggs
  • Peanut butter
  • Almond butter
  • Banana slices
  • Blueberries
Banana bread baked oatmeal sliced in a baking dish with a gold serving spoon on the side.

Can I use steel-cut oats?

Steel-cut oats are not recommended in this banana bread baked oatmeal recipe. Steel-cut oats require more liquid and take longer to cook than rolled oats, therefore, the ratios and timing in this recipe will not work.

Can I add protein powder?

Yes! You can increase the protein content of this banana bread baked oatmeal recipe by adding 1 scoop of plain or vanilla protein powder to the batter along with the wet ingredients.

Slice of baked banana bread oatmeal on a plate.

Storage + Reheating

To Refrigerate: Allow the banana baked oatmeal to cool completely and then cover with aluminum foil or plastic wrap or transfer it to an airtight container and store in the fridge for up to 5 days.

To Freeze: To freeze baked oatmeal whole, cool completely, then cover the baking dish with plastic wrap and/or aluminum foil and then place the entire baking dish in a freezer-safe bag. To freeze leftovers or individual portions, transfer the baked oatmeal to an airtight container and place it in the freezer. Baked oatmeal can be frozen for up to 3 months.

To Reheat: To reheat banana bread baked oatmeal whole, allow it to thaw completely, and then cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions of the baked oatmeal, place a thawed portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes.

Overhead shot of banana baked oatmeal on a white plate with drizzled peanut butter, cinnamon, and banana slices on top.

More Baked Oatmeal Recipes:

You can also check out my whole wheat banana bread, strawberry banana bread, banana oatmeal pancakes, and banana nut muffins for more banana filled recipes.

Print
White baking dish with slices of banana bread baked oatmeal and a golden serving spoon.

Banana Bread Baked Oatmeal

Author: Stephanie Kay

This banana bread baked oatmeal is a healthy breakfast that the whole family can enjoy! Enjoy it on its own or with a dollop of yogurt and a drizzle of peanut butter for a healthy morning meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 1/2 cups mashed banana (about 3 ripe bananas)
  • 1 egg
  • 2 cups milk
  • 1 teaspoon vanilla extract
  • 1/4 cup brown sugar, or maple syrup
  • 2 1/2 cups rolled oats
  • 1/2 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1/2 cup chopped walnuts (optional)
  • Butter, for greasing

Instructions

  1. Preheat the oven to 375°F and grease a 9 x 9 baking dish with butter.
  2. In a large bowl, add the mashed banana, egg, milk, vanilla, and brown sugar, and whisk until well combined.
  3. Add the rolled oats, cinnamon, baking powder, and salt to the bowl, and stir until well incorporated with the banana mixture. (Optional: Add the chopped walnuts and gently fold them into the batter.)
  4. Transfer the oatmeal mixture to the greased baking dish and transfer it to the oven to bake for 35-40 minutes until the middle is set and the top is golden brown.
  5. Once baked, remove the oatmeal from the oven and allow to cool for 5-10 minutes to set. Then slice and serve with toppings of your choice.
  6. Any leftover banana bread baked oatmeal can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Notes

To Use Almond Milk: Swap the milk for equal parts unsweetened almond milk or unsweetened almond milk in step #2.

To Use a Flax Egg: In a small bowl, combine 1 tablespoon of ground flaxseed with 3 tablespoons of water, allow the mixture to sit for at least 5 minutes until thickened, and then add the mixture to the bowl as per step #2 in place of the egg.

To Use Chocolate Chips: Swap the walnuts for 1/2 cup chocolate chips in step #3.

Nutrition

  • Serving Size: 1 slice
  • Calories: 355 calories
  • Sugar: 19 grams
  • Fat: 9 grams
  • Carbohydrates: 54 grams
  • Fiber: 6 grams
  • Protein: 11 grams

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What are Antinutrients?

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If you’ve heard of the term antinutrients, you’ve likely heard they have the potential to be harmful to our health. But what are antinutrients? What foods contain them? How can you reduce them and are they actually harmful? Here is everything that you need to know about antinutrients.

Mason jars of chickpeas, beans, and lentils on a kitchen counter.

Table of contents

What are antinutrients?

Antinutrients are compounds naturally found in food that impair digestion and nutrient absorption. All foods contain nutrients, however, certain plants; including grains, seeds, nuts, and legumes, contain compounds that act as a form of natural defense mechanism. The presence of these compounds in plant foods can decrease their absorption of essential amino acids, vitamins, and minerals.

Why do antinutrients exist?

Antinutrients help to protect plants from infection or consumption by animals and insects. Unlike animals, which can run away, swim away, or fight their prey, plants cannot move and, therefore, use natural or synthetic compounds known as antinutrients, that can be harmful or deadly to various organisms, to protect themselves.

Infographic on types of antinutrients; phytates (phytic acid), lectins, oxalates, tannins, glucosinolates (goitrogens), and saponins.

Types of Antinutrients

The most well-known antinutrients in plant foods include:

Phytates (Phytic Acid)

Phytates, also known as phytic acid, is the most common antinutrient found in grains and legumes. Found in the hulls of nuts, seeds, and grains, it has a strong binding affinity for calcium, zinc, magnesium, iron, and copper, which can limit their nutrient absorption (1, 2).

Lectins

Lectins are found in all plant foods but are present in greater amounts in grains and legumes and can interfere with the nutrient absorption of calcium, iron, phosphorus, and zinc (3).

Oxalates

Oxalates and oxalic acid can bind to calcium, limit absorption in the body, and may increase the formation of kidney stones from calcium oxalate. Oxalate-rich foods include green leafy vegetables, such as spinach and Swiss chard, rhubarb, cereal grains, cocoa, nuts, and seeds (1, 4).

Tannins

Tannins are antioxidant polyphenols found in food and beverages, including coffee, tea, some fruits, and cocoa, and can impair digestive enzymes, protein digestibility, and iron absorption (5, 6).

Glucosinolates (Goitrogens)

Glucosinolates, also known as goitrogens, are found in cruciferous vegetables; including broccoli, Brussels sprouts, cabbage, and cauliflower, and are widely recognized for their interference with the uptake of iodine and flavonoids and their ability to chelate metals such as iron and zinc, thus reducing their absorption (5).

Saponins

Saponins are mainly found in legumes, have a bitter taste and soapy texture, and can impair the digestion of protein, and uptake of vitamins and minerals in the gut (6).

Foods with Antinutrients

All plant-based foods contain antinutrients. Various antinutrients can be found in grains, legumes, roots, nuts, seeds, vegetables, and fruits (6, 7).

AntinutrientFoodsPotential Implication
Phytic AcidLegumes, cereal grains, pseudo-grains, nuts, seeds, nightshadesReduce mineral absorption
LectinsLegumes, grains, pseudo-grains, nuts, seeds, fruits, vegetablesInhibit nutrient absorption
OxalatesLegumes, cereal grains, nuts, tubers, green leafy vegetablesInhibit calcium absorption
TanninsLegumes, tubers, nightshades, fruits, cocoa, tea, coffeeImpair digestive enzymes and iron absorption
GlucosinolatesBrassica vegetables, pseudo-grains, tubersInhibit iodine absorption
SaponinsLegumes, pseudo-grains, nightshadesInhibit nutrient absorption
Infographic of foods with antinutrients; grains, beans, lentils, legumes, roots, nuts, seeds, vegetables, and fruits.

Which foods have the most antinutrients?

Antinutrients are found in their highest concentrations in grains, beans, lentils, and nuts, however, can also be found in some leaves, roots, tubers, and fruits of certain plants. Some of the most consumed antinutrient-containing foods include soybeans, whole grains (including wheat), chickpeas, beans, lentils, nuts, seeds, spinach, kale, broccoli, peppers, eggplants, tomatoes, chocolate, and tea.

Are antinutrients safe?

Although most plant foods contain antinutrients, when properly prepared, they are safe to consume (7). In fact, some antinutrients have been shown to provide health benefits, for example, phytic acid has been found to lower cholesterol, slow digestion, and prevent sharp rises in blood sugar (8, 9).

Moreover, most antinutrients can be removed or deactivated by soaking, sprouting, or boiling before consumption, and some traditional methods of food preparation, such as fermenting, have been shown to increase nutritional value (10).

How to Reduce Antinutrients in Foods

Many traditional methods of food preparation are known to reduce antinutrients and increase the nutritional value of plant foods. The following processing methods can be used individually or in combination to reduce the impact of antinutrients.

Soaking

Soaking grains, beans, and legumes in water before preparation is a simple yet effective way to deactivate enzyme inhibitors (11). Many of the antinutrients are found in the skin and are water-soluble and, therefore, dissolve in water. For example, soaking whole grains in water overnight or in water with an acidic medium such as lemon juice or cider vinegar can help to neutralize phytic acid. Soaking is often used in combination with sprouting, fermenting, or boiling.

Sprouting

Sprouting, or germination, is one of the most effective ways to deactivate antinutrients in plant foods, specifically phytic acid and lectins. Given most antinutrients are part of the seed’s system of preservation – preventing sprouting until the conditions are perfect –  the process of sprouting grains, legumes, and seeds helps to reduce their level of phytic acid and tannins and increase their nutrient availability (6, 11).

Fermenting

Fermentation is a traditional method of food preservation and preparation that has been used across cultures. The process of fermentation helps to decrease the level of phytic acid and lectins while increasing beneficial bacteria and nutritional value at the same time (6, 11).

For instance, fermenting soy into tempeh or miso, cabbage into sauerkraut or kimchi, and whole grains into sourdough bread help to make the foods more easily digested and micronutrients more available. Moreover, fermented foods are sources of probiotic bacteria which have been shown to promote a healthy balance of gut bacteria and have a wide range of health benefits.

Boiling

Cooking food at high heat has been shown to decrease levels of lectins, tannins, and protease inhibitors in plant foods (12). While boiling whole grains, boiling legumes, boiling or steaming Brussel sprouts, cauliflower, and leafy greens have specifically been shown to significantly decrease their levels of oxalates and glucosinolates (11).

Infographic on methods of food preparation to reduce antinutrients in plant foods.

Antinutrients FAQs

Do grains have antinutrients?

Grains contain antinutrients in the form of lectins, oxalates, and phytic acid, however, these can be reduced or mitigated through proper preparation such as soaking, sprouting, fermenting, and boiling.

Do vegetables have antinutrients?

Antinutrients are found in vegetables. Antinutrients known as goitrogens are moist abundantly in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and kale.

Do fruits have antinutrients?

While some fruits contain antinutrients, they are present at much lower levels than other plant foods. The most common antinutrients in fruits are lectins and tannins.

Does meat contain antinutrients?

Unprocessed meat does not contain antinutrients. Unlike plant foods, animal foods do not contain antinutrients that impair nutrient absorption or bioavailability in the digestive tract.

Does milk have antinutrients?

While cow’s milk does not contain antinutrients, plant-based milks do. Given that non-dairy milks are made from plant foods, including soy, almonds, and oats, they contain antinutrients, such as phytic acids, which can interfere with normal nutrient absorption.

Is coffee high in antinutrients?

While coffee does contain antinutrients in the form of tannins and phytic acid, it is generally considered low and also contains beneficial compounds known as polyphenols.

The Bottom Line

Antinutrients are natural compounds found in plant foods, including whole grains, beans, lentils, nuts, seeds, and some vegetables, that can interfere with the absorption of other nutrients. Although antinutrients can make certain foods more difficult to digest and their nutrients less bioavailable, when properly prepared via soaking, sprouting, fermenting, and boiling, antinutrient-containing foods are generally not of concern and can be consumed in a healthy diet.

Teriyaki Turkey Meatballs

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Ready in 30 minutes, these healthy teriyaki turkey meatballs are a protein-packed recipe that is perfect for a busy weeknight dinner. Serve them with rice and veggies for a delicious and nutritious family-friendly meal.

If you’ve never made teriyaki sauce at home, you might be surprised to learn how quick and easy it is to make! With 5 simple ingredients, you can create a delicious homemade teriyaki sauce with the perfect balance of flavors that can be used in many ways.

The combination of salty and sweet teriyaki sauce and moist and tender turkey meatballs in this teriyaki turkey meatball recipe creates a meal that is as healthy as it is tasty. Not to mention, you can easily store leftover teriyaki meatballs in the fridge and freezer making them a great make-ahead meal.

Two plates of teriyaki turkey meatballs with rice and broccoli with chopsticks.

Why You’ll Love Them

  • Quick and Easy – This 30-minute recipe is a great way to get dinner on the table in a hurry.
  • Minimal Ingredients – These teriyaki turkey meatballs are made with 10 common kitchen ingredients.
  • High in Protein – With 18 grams of protein per 5 turkey meatballs, this delicious recipe is a great way to eat more protein.
  • Great for Meal Prep – These turkey teriyaki meatballs keep well in the fridge for up to 4 days making them great for make-ahead lunches.
Ingredients for teriyaki turkey meatballs; ground turkey, bread crumbs, egg, green onion, soy sauce, brown sugar, cornstarch, garlic powder, ground ginger, salt, and sesame seeds.

Ingredients + Substitutions

  • Ground Turkey – To make the meatballs, you can use lean or extra-lean ground turkey. You can also use ground chicken, ground pork, or ground beef if you want to mix it up.
  • Bread Crumbs – To ensure the turkey meatballs are moist and tender. You can use regular or panko bread crumbs.
  • Egg – To bind the teriyaki meatballs.
  • Green Onion – To flavor the meatballs and a little for topping.
  • Garlic and Ginger – A combination of garlic powder and ground ginger for the teriyaki sauce. You can use fresh garlic and fresh ginger if desired, see the notes section of the recipe card for details.
  • Soy Sauce – To make the teriyaki sauce. You can use regular or low-sodium soy sauce.
  • Brown Sugar – To sweeten the teriyaki sauce. You can use dark or light brown sugar, honey will also work.
  • Cornstarch – To thicken the teriyaki sauce.
White bowl with ground turkey, panko bread crumbs, egg, green onion, and salt.
Ground turkey mixture for teriyaki turkey meatballs.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free bread crumbs and swap the soy sauce for gluten-free soy sauce, tamari, or coconut aminos.

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

Uncooked ground turkey teriyaki meatballs on a baking sheet.
Cooked ground turkey teriyaki meatballs on a baking sheet.

How to Make Teriyaki Turkey Meatballs

  1. Make the meatballs. In a large mixing bowl, add the ground turkey, green onion, bread crumbs, salt, and egg, and mix until well combined using your hands. Once mixed, roll the ground turkey mixture into 1-tablespoon balls.
  2. Bake the meatballs. Place the meatballs on a large baking sheet lined with parchment paper and then transfer the baking sheet to an oven at 350°F to make for 12-15 minutes.
  3. Make the teriyaki sauce. In a small bowl, add the water, soy sauce, brown sugar, ground ginger, garlic powder, and cornstarch, and whisk until well combined. Pour the mixture into a large non-stick pan and cook on medium heat, whisking constantly, until the sauce has thickened.
  4. Coat the turkey meatballs in teriyaki sauce. Transfer the cooked meatballs to the pan with the homemade teriyaki sauce and gently toss them until well coated in the sauce.
  5. Serve and enjoy! The meatballs can be served immediately with a sprinkle of sesame seeds and green onion on top.

You can find the detailed instructions for these teriyaki turkey meatballs in the recipe card below.

Uncooked teriyaki sauce mixture in a pan.
Cooked teriyaki sauce in a pan.

Red’s Nutrition Tip

If you’re concerned about the use of brown sugar in the homemade teriyaki sauce making the recipe “unhealthy”, there is no need. Not only is there a tiny amount of brown sugar per serving, less than 5 grams, but there is room for everything in a healthy diet. While the nutritional differences between forms of sugar are minimal, you can swap it for honey if preferred.

Teriyaki sauce with turkey meatballs in a pan.
Teriyaki sauce tossed in turkey meatballs in a pan with sesame seeds.

Serving Suggestions

These turkey teriyaki meatballs are a great source of protein, so pairing them with a source of complex carbohydrates and vegetables is the best way to ensure you are eating a balanced meal. For example, you could pair these meatballs with:

  • White Rice + Broccoli
  • Rice Noodles + Snap Peas
  • Brown Rice + Bell Peppers
  • Fried Rice + Green Beans
  • Cauliflower Rice + Stir-Fry Vegetables
Close up of teriyaki turkey meatballs with sesame seeds on top.

Storage + Reheating

To Refrigerate: Allow the teriyaki turkey meatballs to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. If desired, you can store the meatballs and teriyaki sauce combined or separately.

To Freeze: Once the teriyaki meatballs have cooled completely, add them to an airtight container and store them in the freezer for up to 3 months. If desired, you can store the meatballs and teriyaki sauce combined or separately.

To Reheat: Once thawed, place the turkey teriyaki meatballs in a saucepan, add a tablespoon of water, and reheat them on medium heat for 2-5 minutes or until warmed through, stirring them to loosen up the sauce and adding additional splashes of water as needed. The meatballs can also be reheated in the microwave for 1-2 minutes or until warm.

Turkey teriyaki meatballs with rice, broccoli, sesame seeds, and sliced green onion.

More Meatball and Ground Turkey Recipes:

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Teriyaki Turkey Meatballs

Author: Stephanie Kay

These baked teriyaki turkey meatballs are perfect for a healthy weeknight dinner. Serve them with rice or noodles and veggies for a well-balanced meal.

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

Ingredients

Turkey Meatballs:

  • 1 pound ground turkey
  • 2 green onions, white parts only, minced
  • 1/2 cup bread crumbs
  • 1 egg
  • 1/2 teaspoon salt

Teriyaki Sauce:

  • 1/2 cup water
  • 1/4 cup soy sauce
  • 3 tablespoons brown sugar
  • 2 tablespoons cornstarch
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder

To Serve:

  • 2 green onions, green parts only, sliced
  • Sesame seeds

Instructions

  1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  2. In a large mixing bowl, add the ground turkey, green onions, bread crumbs, egg, and salt. Using your hands or a fork, gently mix until everything is well incorporated.
  3. Roll the meatball mixture into 1-tablespoon balls, placing them onto the baking sheet once formed, until all the turkey is used, and you have about 30 mini meatballs.
  4. Transfer the baking sheet to the oven to bake for 12-15 minutes until the meatballs are cooked through to an internal temperature of 165°F and golden brown.
  5. With 5 minutes remaining on the meatballs, prepare the teriyaki sauce. In a small bowl, add the water, soy sauce, brown sugar, ground ginger, garlic powder, and cornstarch, and whisk to combine until well combined.
  6. Place a large non-stick pan or pot on the stovetop on medium heat, pour in the soy sauce mixture, and cook, stirring constantly, for 3-5 minutes until the sauce has thickened. If your sauce gets lumpy at any stage, don’t worry, just continue whisking it until it comes together as a smooth glaze.
  7. Transfer the cooked meatballs to the pan with the teriyaki sauce and gently toss them until all the meatballs are coated in the sauce.
  8. The teriyaki meatballs can be served immediately with a sprinkle of sesame seeds and green onions, or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Ground Chicken: Swap the ground turkey for 1 pound of ground chicken.

To Use Fresh Ginger: Swap the ground ginger for 1 inch of freshly grated ginger or 1 tablespoon of ginger paste.

To Use Fresh Garlic: Swap the garlic powder for 2 cloves of garlic, finely minced or grated.

Nutrition

  • Serving Size: 5 meatballs
  • Calories: 197 calories
  • Sugar: 6 grams
  • Fat: 7 grams
  • Carbohydrates: 15 grams
  • Fiber: 1 gram
  • Protein: 18 grams

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Chicken Breast vs. Chicken Thigh: Which is Healthier?

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Chicken is one of the most popular cuts of meat and eating chicken for dinner is far more common than pork or beef in America. While it is available in a wide variety of cuts, including chicken legs, drumsticks, and whole birds, chicken breasts and chicken thighs tend to get all the love, but which one is healthiest?

Two chicken breasts on a wood cutting board next to 5 chicken thighs on a wood plate.

The Difference Between Chicken Breasts and Chicken Thighs

Chicken breasts are the meat from the pectoral muscle on the underside of the chicken, while chicken thighs are the meat cut from the upper section of the leg, between the breast and the drumstick.

Since chickens are generally earthbound with occasional spurts of flying, their breast muscles develop mostly fast-twitch muscle fibers, whereas their legs, which support and move them slowly through long days of grazing and foraging, develop more slow-twitch muscle fibers. The fast-twitch muscle fibers in breast meat are generally considered “white meat”, while the slow-twitch muscle fibers in thigh meat are considered “dark meat”.

Scientifically speaking, the difference between white meat and dark meat comes down to the amount of myoglobin; an oxygen-carrying protein (or hemoprotein) responsible for giving dark meat its reddish color (1). The more myoglobin a muscle contains the darker the meat and the more nutrients it contains.

Anatomy of chicken breast vs. thigh.

Chicken Breasts vs. Chicken Thighs Nutrition

Here is a nutrition comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (2, 3).

Macronutrients per 100 GramsChicken BreastChicken Thigh
Calories106144
Protein22.5 grams18.6 grams
Fat1.93 grams7.92 grams
Carbohydrates0 grams0 grams
Fiber0 grams0 grams
Sugar0 grams0 grams

Calories

Chicken thighs contain roughly 30% more calories than chicken breast. A 100-gram serving of chicken breast contains 106 calories, while a 100-gram serving of chicken thigh contains 144 calories.

Protein

Chicken breasts contain roughly 18% more protein than chicken thighs. A 100-gram serving of chicken breast contains 22.5 grams of protein, while a 100-gram serving of chicken thigh contains 18.6 grams of protein.

Fat

Chicken thighs contain roughly 3 times more fat than chicken breasts, however, relative to other cuts of animal protein both are considered lean protein sources. A 100-gram serving of chicken breast contains 1.93 grams of fat, while a 100-gram serving of chicken thigh contains 7.92 grams of fat.

Carbohydrates

Neither chicken breasts nor chicken thighs are a source of carbohydrates as they both contain 0 grams of carbohydrates, 0 grams of sugar, and 0 grams of fiber per 100-gram serving.

Infographic of chicken breast vs chicken thigh nutrition comparison of calories, protein, fat, vitamin B12, iron, zinc, and choline.

Vitamins and Minerals

Both chicken breasts and chicken thighs are good sources of micronutrients, including vitamin B12, iron, zinc, potassium, and phosphorus. However, the increased myoglobin content of the dark meat of chicken thighs means it contains more vitamins and minerals than the white meat of chicken breasts.

A 100-gram serving of chicken breasts contains 0.21 mcg of vitamin B12, 0.37 mg of iron, and 0.68 mg of zinc, while a 100-gram serving of chicken thighs contains 0.61 mcg of vitamin B12, 0.81 mg of iron, and 1.58 mg of zinc. However, chicken breasts contain more choline than chicken thighs, respectively providing 82 mg and 54 mg per 100-gram serving (4).

Here is a vitamin and mineral comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (5, 6):

Micronutrients per 100 GramsChicken BreastChicken Thigh
Vitamin B2 (Riboflavin)0.177 mg0.196 mg
Vitamin B3 (Niacin)9.6 mg5.56 mg
Vitamin B6 0.811 mg0.451 mg
Vitamin B120.21 mcg0.61 mcg
Iron0.37 mg0.81 mg
Zinc0.68 mg1.58 mg
Choline 82.1 mg53.6 mg
Phosphorus213 mg185 mg
Potassium334 mg242 mg

Cholesterol

Chicken is lower in cholesterol than other types of meat and neither chicken breasts nor chicken thighs are significant sources of cholesterol. A 100-gram serving of chicken breast contains 73 mg of cholesterol, while a 100-gram serving of chicken thigh contains 94 mg of cholesterol (5, 6). Moreover, it’s important to note that dietary cholesterol has little effect on blood cholesterol levels.

Other Factors to Consider

If you’re still debating between chicken breasts and chicken thighs, here are some other factors to consider.

Cost

While prices will vary by store, chicken thighs are generally cheaper than chicken breasts. Boneless, skinless chicken thighs typically cost a bit more than bone-in, skin-on chicken thighs, however, both options tend to be cheaper than all forms of chicken breasts. Although bone-in meats have a higher concentration of collagen, gelatin, glycine, and micronutrients than their boneless, white meat counterparts and you can keep the bones to make homemade chicken broth.

Flavor

The dark meat in chicken thighs tends to provide a more intense flavor than chicken breasts. In cooking, the flavor comes from fat and the increased fat content and connective tissue in thigh meat enhances their flavor. The increased intramuscular fat, also known as marbling, in chicken thighs also helps to keep the meat tender and juicy, while the lean nature of breast meat makes it more prone to drying out when cooked.

Versatility

From a cooking perspective, chicken thighs tend to be more versatile than chicken breasts. Chicken thighs can easily be baked, roasted, grilled, fried, stewed, or braised, however, since chicken breasts are the leanest part of the bird, they’re best in dishes where they’re cooked quickly, such as grilling or stir-frying. Moreover, the extra fat content in chicken thighs makes them more difficult to overcook than chicken breasts. If you cook chicken breast over 165°F your chicken will be dry, however, if you overcook chicken thighs, you’ll still have flavorful and succulent chicken.

FAQs

Here are some commonly asked questions about chicken thighs and chicken breasts.

Why are chicken thighs so much better than breasts?

Chicken thighs contain more connective tissue and fat than chicken breasts, which allows them to retain more of their juices when cooked and provides a more intense flavor.

Is it better to bake chicken breast or chicken thighs?

Broth chicken thighs and chicken breast can be used in baked chicken recipes; however, chicken thighs will take slightly longer to cook as their denser.

Which part of chicken has the most protein?

Chicken breast meat contains more protein than any other cut of chicken. Since breast meat is the leanest cut of chicken, it contains less fat and, therefore, more protein per serving.

Are chicken thighs good for weight loss?

Chicken thighs are good for weight loss, as they are high in protein and a good source of vitamins and minerals. Any cut of chicken can support a goal of weight loss if the individual is in a calorie deficit.

So, what is healthier chicken thighs or chicken breast?

Overall, both chicken thighs and chicken breasts are healthy choices. Per 100-gram serving, chicken breast contains slightly more protein and less fat, while chicken thighs contain a similar amount of protein, more flavor, and more micronutrients. If purchasing prepared or processed chicken products, it’s best to read the label and review the ingredients to ensure you are choosing a product made of whole foods with limited added sodium.

The Bottom Line

Both chicken breasts and chicken thighs are good sources of lean protein. The difference between the two meats is largely due to the type of muscle tissue and their myoglobin content. The white meat in chicken breasts contains more protein and less fat, while the dark meat in chicken thighs contains more vitamins and minerals. Put simply, the best choice is the one that people prefer to eat.

Chickpea Chicken Soup

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Made in one pot, this chickpea chicken soup is everything you want in a weeknight dinner. It’s high in protein and full of veggies while being quick and easy to make. Plus, it’s a great way to turn leftover chicken into a delicious and nutritious meal.

Bowls of chickpea chicken soup with a side of crusty bread, parsley, and lemon wedges.

I don’t know about you, but I love a hearty soup. In my opinion, the best soup is chunky, flavorful, and filling, and that’s exactly what this chickpea chicken soup is.

The combination of chicken, chickpeas, and veggies, ensures that this Mediterranean-inspired chicken and chickpea soup is a well-balanced meal complete with protein, carbohydrates, fats, and fiber. And the best part is, it keeps well in the fridge and freezer so you can make a double batch and enjoy this delicious soup for days and weeks to come.

Close up of a white bowl of chickpea chicken soup on a white plate with parsley on top and a spoon on the side.

Why You’ll Love It

  • Made in One Pot – This chickpea and chicken soup recipe is as quick to make as it is to clean up.
  • High Protein – With over 25 grams of protein per serving, this soup is a protein-packed meal.
  • Full of Fiber – The combination of chickpeas and vegetables ensures that this soup has 12 grams of fiber per serving.
  • Great for Meal Prep – This soup keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for chickpea chicken soup: chickpeas, chicken breasts, onion, garlic, carrots, celery, red bell pepper, spinach, lemon, and spices.

Ingredients and Substitutions

  • Chicken – To add some protein. The recipe calls for raw chicken breasts, however, you can use cooked chicken thighs, leftover chicken, or rotisserie chicken if preferred, see the notes section of the recipe for details.
  • Chickpeas – To add some plant-based protein and fiber. The recipe calls for canned chickpeas, but you can use dried chickpeas if preferred, see the notes section of the recipe for details. If you’re not a fan of chickpeas white beans, such as cannellini beans, would also work well.
  • Onion and Garlic – To create the base of the soup, add flavor, and fragrance.
  • Carrots and Celery – To add some vegetables to the soup.
  • Bell Pepper – To add some more veggies, color, and texture.
  • Tomatoes – A mixture of diced canned tomatoes and tomato paste to thicken the soup. You can use fresh tomatoes if desired, see the notes section of the recipe card for details.
  • Spinach – To add some leafy greens. You can use kale or collard greens if preferred.
  • Herbs and Spices – A mixture of dried oregano, paprika, and red pepper flakes to add some Mediterranean seasoning to the soup, and some fresh parsley to serve.
  • Broth – You can use store-bought or homemade chicken broth. Chicken stock, vegetable broth, or water will also work.
  • Olive Oil – To add some healthy fats and cook the vegetables.
  • Lemon – To balance the flavors.
  • Salt and Pepper – To season the soup.
Onion, carrots, and celery in a large pot.
Vegetables with garlic and spices in a large pot.

Dietary Adaptions

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

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

Vegetables, tomatoes, and chicken breasts submerged in broth in a large pot ready to cook.

How to Make Chickpea and Chicken Soup

  1. Sauté the vegetables. In a large pot on medium-high heat, warm the olive oil, then add onion, celery, and carrots and sauté for 3-4 minutes until tender. Add the diced bell pepper and garlic and cook for an additional minute.
  2. Add the spices. Sprinkle the paprika, oregano, red pepper flakes, and salt into the pot, and stir to coat the vegetable mixture.
  3. Add the tomatoes and broth. Pour in the tomatoes, add the tomato paste, pour in the broth, and stir to combine.
  4. Add the chicken breasts. Place the chicken breast into the pot, submerging them in the broth.
  5. Simmer the soup. Reduce the heat to low and cook the soup for 20-25 minutes until the chicken breasts are fully cooked through.
  6. Shred the chicken. Once the chicken is cooked, remove them from the pot, place them on a cutting board, and shred them into bite-sized pieces using two forks. Return the shredded chicken to the pot.
  7. Add the chickpeas and spinach. Pour in the strained chickpeas, chopped spinach, and lemon juice, stir to combine, and simmer for a final 5-10 minutes until the chickpeas are warm and the spinach is wilted.
  8. Serve and enjoy. Taste the soup, season with additional salt and pepper as needed, and serve immediately with a slice of lemon and fresh parsley.

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

Chickpeas and shredded chicken in a pot of soup.
Cooked chickpea and chicken soup.

Red’s Nutrition Tip

While I used chicken breasts in this recipe, skinless chicken thighs would also work very well. Contrary to popular belief, the nutritional differences between chicken thighs and chicken breasts are minimal and chicken thighs are far more flavorful. See the notes section of the recipe card for details on how to make this substitution.

What to Serve with Chickpea Chicken Soup

This chickpea chicken soup is a balanced meal on its own, however, to make it a heartier meal or stretch the soup into more portions, it would pair well with crusty bread, crackers, cheese, and/or a big green salad.

Large pot of chickpea chicken soup with a wooden spoon.

Can you make it in a slow cooker?

Yes! To make this chickpea chicken soup in a slow cooker, add all of the ingredients to a slow cooker, except the chickpeas, spinach, and lemon juice, and cook on high for 3-4 hours or on low for 6-7 hours. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, and shred it into bite-sized pieces using two forks. Return the shredded chicken to the slow cooker, along the with strained and rinsed chickpeas, chopped spinach, and lemon juice, give everything a good stir, and cook on high for a final 15-20 minutes until the chickpeas are warm and the spinach is wilted.

Bowl of chicken chickpea soup in a white bowl with a silver spoon, a side of crusty breads, parsley, and a tea towel.

Storage + Reheating

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

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

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

Close up of chickpea chicken soup with a lemon wedge and chopped parsley on top.

More Chickpea and Chicken Soup Recipes:

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Bowls of chickpea chicken soup with a side of crusty bread, parsley, and lemon wedges.

Chickpea Chicken Soup

Author: Stephanie Kay

Made in one pot, this chickpea and chicken soup is a delicious and nutritious meal that is quick and easy to make. Serve it on its own or with a side of crusty bread for a healthy lunch or dinner.

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

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 carrots, peeled and sliced
  • 2 stalks celery, sliced
  • 1 red bell pepper, diced
  • 4 cloves garlic, minced
  • 2 teaspoons paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 1 can (14 oz.) diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups chicken broth, or water
  • 2 chicken breasts, boneless and skinless
  • 2 cans (14 oz.) chickpeas, strained and rinsed
  • 1 cup spinach, roughly chopped
  • 1 tablespoon lemon juice
  • Fresh parsley, chopped, to serve
  • Lemon wedges, to serve

Instructions

  1. In a large pot or Dutch oven, warm the olive oil on medium-high heat, then add the chopped onion, carrots, and celery and cook for 3-4 minutes until tender.
  2. Add the diced red bell pepper and garlic and cook for an additional 2-3 minutes until tender. Add the paprika, oregano, red pepper flakes, and salt, and cook for an additional minute until fragrant.
  3. Pour in the diced tomatoes and tomato paste, break up any large tomato chunks with a wooden spoon, and stir to coat the vegetable mixture.
  4. Pour in chicken broth, stirring to combine with the vegetables, then add raw chicken breasts to the pot, gently submerging them in broth.
  5. Bring to a gentle boil, then reduce to a simmer and cook for 25-30 minutes, stirring occasionally, until the chicken is cooked through completely.
  6. Once cooked, remove the chicken breasts from the pot and place them on a cutting board, while continuing to cook the soup on a simmer. Using two forks, shred the chicken breasts into bite-sized pieces.
  7. Return the shredded chicken to the pot, along with the chickpeas, chopped spinach, and lemon juice, and give everything a good stir. Cook the soup on a low simmer for a final 5 minutes until the spinach is wilted.
  8. Taste the soup and adjust the seasoning with additional salt and black pepper as needed. If you find the soup too thick for your liking, just thin it with a bit more broth or water.
  9. The finished soup can be served immediately with a sprinkle of fresh parsley or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Make it in a Slow Cooker: Add all of the ingredients to a slow cooker, except the chickpeas, spinach, and lemon juice, and cook on high for 3-4 hours or on low for 6-7 hours. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, and shred it into bite-sized pieces using two forks. Return the shredded chicken to the slow cooker, along the with strained and rinsed chickpeas, chopped spinach, and lemon juice, give everything a good stir, and cook on high for a final 15-20 minutes until the chickpeas are warm and the spinach is wilted.

To Use Skinless Chicken Thighs: Swap the chicken breasts for 1 lb. boneless, skinless chicken thighs. Before step #1, place the chicken thighs on a cutting board and season both sides with salt and pepper. Warm the olive oil in the pot on medium-high heat, then add the chicken thighs and cook them for 3-4 minutes per side until lightly browned, then transfer them to a plate. Then proceed with the instructions as outlined, beginning with step #1, and return the chicken thighs to the pot as per step #4 in place of the chicken breasts. Once cooked, chop them into small pieces, instead of shredding them, as per step #6, then return them to the pot as per step #7.

To Use Leftover Chicken: Instead of adding the chicken breasts in step #4 and shredding them in step #6, simply add 4 cups of shredded chicken along with the chickpeas and spinach in step #7.

To Use Dried Chickpeas:  Add 1 1/2 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the soup as per step #7.

To Use Fresh Tomatoes: Swap the canned crushed tomatoes for 4 ripe tomatoes, seeded and diced.

Nutrition

  • Serving Size: 1 serving
  • Calories: 368 calories
  • Sugar: 12 grams
  • Fat: 10 grams
  • Carbohydrates: 46 grams
  • Fiber: 12 grams
  • Protein: 26 grams

Did you make this recipe?

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12 Ways to Use Protein Powder

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Protein powder is a great supplement for individuals looking to increase their protein intake. Whether you’re trying to build muscle, lose weight, or just add more protein to your diet, here are some creative ways to use protein powder.

Plate with a stack of protein pancakes topped with banana slices and pecans and a jar of maple syrup in the background.

Table of contents

Health Benefits of Protein Powder

Protein powder is a supplemental form of protein, which is an essential macronutrient, along with carbohydrates and fat. Protein powders are made by extracting protein from animal and plant sources, which range from cow’s milk, eggs, and beef to peas, soy, and rice, and processing them into a powder form.

Protein powders are beneficial as they can help to support adequate protein intake, are convenient to use, shelf-stable, versatile, and relatively inexpensive.

Of the various types of protein powder, whey protein powder is considered the best protein powder due to the fast absorption of amino acids, which helps to make them more quickly available for muscle protein synthesis (1, 2). Animal-based protein powders contain all essential amino acids compared to plant-based protein powders which either do not contain all essential amino acids or do not contain them in the right ratios. If using a plant-based protein powder, it is best to opt for a blend that contains a mix of plant-protein sources to create a complete source of protein.

Protein supplementation can be particularly helpful for individuals with high protein requirements, such as athletes or individuals with performance goals, individuals with body composition or weight loss goals, individuals with issues swallowing or chewing, and vegetarians or vegans who are on a limited diet.

How much protein powder does a person need?

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day. However, this is the minimum recommended intake required to prevent deficiency. Current evidence suggests that the general population looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 grams per kilogram of body weight per day or 0.54 to 0.7 grams per pound of body weight per day (3).

Exactly how much protein a person needs depends on their age, height, weight, activity level, and health goals. Individuals looking to gain muscle or maintain lean muscle mass, individuals with weight loss goals, athletes, and elderly individuals can benefit from a protein intake much greater than the recommended dietary allowance and protein supplementation can be very helpful to achieve this.

Infographic with 12 ways to use protein powder.

Best Ways to Use Protein Powder

Here are 12 creative ways you can use your favorite protein powder.

1. Drink it with water.

The simplest way to consume protein powder is to mix it with water. This option is great for individuals who are looking to increase their protein intake while maintaining a calorie deficit, or individuals who need a convenient post-workout snack they can leave in their gym bag. If you find the taste or texture of protein shakes with water off-putting, you can mix it with milk or almond milk instead.

2. Add it to a smoothie.

Adding protein powder to a smoothie is probably the most common and popular way to use protein powder. Combining protein powder with fruit, nut butter, and milk is a good way to make a balanced meal or snack. Whether you’re making it at home, buying it from your gym smoothie bar, or your favorite restaurant chain, there are so many ways to make a protein smoothie.

3. Add it to yogurt.

If you enjoy yogurt, stirring in a scoop of protein powder is a great way to boost its protein content. While certain styles of yogurt, such as Greek yogurt, are already high in protein, adding a vanilla or chocolate protein powder can boost its protein content and improve the flavor.

4. Add it to oatmeal.

If you’re finding your bowl of oatmeal a little bland, adding chocolate or vanilla protein powder can add flavor and boost the protein content at the same time. Oats are a great source of complex carbohydrates and fiber, so adding protein powder is a great way to increase the protein content of oatmeal, and adding a drizzle of almond butter can help to ensure your breakfast is a balanced meal with carbohydrates, protein, and healthy fats.

5. Add it overnight oats.

In addition to warm oatmeal, protein powder works very well in overnight oats. You can easily create high-protein overnight oats by mixing protein powder into your favorite overnight oats recipe and by prepping them in batches you can create high-protein on-the-go breakfasts for days to come.

6. Add it to pancake batter.

While it’s easy to find boxed protein pancake mixes in most major grocery stores, it’s also very easy to make them at home. Not only can you make 3-ingredient protein pancakes by combining bananas with eggs and protein powder, but you can also add a scoop of protein powder to your favorite traditional pancake recipe and enjoy them with maple syrup for a protein-packed morning meal.

7. Make homemade protein bars.

Although good protein bars are easy to find in grocery stores and healthy food stores, they are easy to make at home. By combining your favorite protein powder with a few pantry staples you can easily create healthy homemade protein bars with 20 grams of protein per serving.

8. Add it to baked goods.

Adding protein powder to baked goods is a simple way to boost the protein content of snacks and treats and can result in recipes that are lower in carbs and higher in protein. However, protein powder can affect the chemistry of baking, therefore, adjustments to the recipe often need to be made. Simply adding protein powder to muffins, loaves, cookies, and cakes can result in a very dry result, so additional fat and/or liquid is often required.

That said, you don’t need to add protein powder to every baked good. Sometimes it is important to treat yourself, enjoy the real thing, and get your protein intake elsewhere during the day.

9. Add it to energy bites.

Turn your favorite energy bite recipe into protein balls by adding a scoop of protein powder or two. Energy bites are typically made by blending dates or dried fruit with nuts or nut butter in a food processor before rolling it into balls to create an energy-dense snack that is filled with carbohydrates and healthy fats, but low in protein. By adding a scoop of protein powder to the mix you can boost the protein content and turn energy bites into protein balls.

10. Make protein pudding.

With a quick online search, you will notice that there are many ways to make protein pudding. Some recipes suggest adding a bit of protein powder to your favorite boxed pudding mix, while others suggest blending flavored protein powder with yogurt, skyr, or cottage cheese, and others suggest adding it to chia seed pudding or blending chocolate protein powder with avocado and chocolate chips for a sweet treat. Regardless of which option you choose, there are lots of ways to create a high-protein pudding.

11. Make protein nice cream.

Protein ice cream is often referred to as “nice cream” as it’s a high-protein alternative to conventional ice cream with a similar texture. By blending frozen bananas with protein powder and nut butter in a high-speed blender or food processor you can create a creamy frozen dessert, like this chocolate peanut butter nice cream, that can help you reach your protein goals. Not to mention, once you get the basic concept down, the flavor options are endless, and you can add any mix-ins and toppings you enjoy.

12. Add it to coffee.

While it might sound like an odd combination and will not be a popular option with coffee purists, protein powder can be added to your morning cup of joe. The best way to add protein powder to coffee is to blend it with an electric whisk or immersion blender to avoid clumping. Alternatively, you can mix protein powder with your milk or creamer before adding it to your coffee. If you prefer the traditional taste of coffee but want to add protein, use an unflavored protein powder or collagen powder instead.

The Bottom Line

Whether your goal is to build muscle, lose weight, or simply support your daily protein intake, there are many ways to use protein powder beyond protein shakes. You can mix protein powder into your favorite smoothie, morning oatmeal, and pancakes, turn your favorite baked good into a high-protein treat, make protein bars, or whip up a batch of protein pudding or protein ice cream to boost your protein intake.

Chicken Mushroom Orzo

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Ready in 40 minutes, this one-pot creamy chicken mushroom orzo pasta is a hearty, healthy, and high-protein meal that is perfect for a cold day.

Chicken mushoom orzo pasta in a pot with chopped parsley and parmesan cheese on top.

When the temperature drops, I’m all about comfort food that is good for you. Although pasta doesn’t have the best reputation in the health and wellness place, it is a good source of complex carbohydrates and can most certainly be included in a healthy diet. Especially when it’s paired with the right ingredients.

The combination of chicken breasts, mushrooms, orzo, cream, and parmesan cheese ensures that this one-pot chicken mushroom orzo recipe is complete with protein, carbohydrates, fiber, fats, and micronutrients while being absolutely delicious at the same time.

Chicken mushroom orzo skillet with a gold serving spoon.

Why You’ll Love It

  • Made in One Pot – Ready in under 40 minutes and made in a single pot, this chicken mushroom orzo recipe is perfect for a quick and easy weeknight meal.
  • High in Protein – The combination of chicken and wheat pasta ensures that this dish has almost 40 grams of protein per serving.
  • Freezes Well – This chicken and mushroom orzo stores well in the fridge, making it great for meal prep, and freezes well, making it great for batch cooking.
Ingredients for chicken mushroom orzo: chicken breasts, orzo pasta, yellow onion, garlic, mushrooms, thyme, chicken broth, and parmesan cheese.

Ingredients and Substitutions

  • Chicken Breasts – The recipe calls for boneless chicken breast, but boneless chicken thighs will also work well.
  • Orzo – To add some complex carbohydrates to the dish. If you can’t find orzo, another small pasta shape, such as fregola pasta, stellette pasta, or ditalini pasta, would work well.
  • Mushrooms – To add some veggies. While the recipe uses cremini mushrooms, you can use any type of mushrooms you like.
  • Thyme – To add some flavor. You can use dried or fresh thyme or swap it for rosemary or oregano if you prefer.
  • Onion and Garlic – To add flavor and fragrance. You can use a yellow onion or a white onion. If you don’t have fresh garlic, use 1 teaspoon of garlic powder.
  • Chicken Broth – To cook the orzo. If you don’t have chicken broth, you can use a mixture of chicken stock and water, or use vegetable broth or mushroom broth if preferred.
  • Cream – To add ensure the orzo is rich and creamy. You can use heavy cream, half-and-half, or whole milk if you prefer.
  • Parmesan – To further enhance the creaminess of the dish.
  • Olive Oil – To cook the chicken and add some healthy fats.
  • Salt and Pepper – To season the dish.
  • Fresh Parsley – While optional, some chopped parsley helps to brighten the dish.
Pieces of golden brown chicken breast cooking in a skillet with olive oil.
Sliced mushrooms, diced onion, garlic, and thyme cooking in a skillet with olive oil.
Sautéed mushrooms with orzo on top.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth and gluten-free orzo pasta or arborio rice.

To Make it Dairy-Free: Omit the cream and parmesan cheese.

Mushrooms and orzo cooking in chicken broth in a skillet.
Cooked mushroom orzo in a skillet.
Creamy chicken orzo with mushrooms in a skillet.

How To Make Chicken and Mushroom Orzo

  1. Season chicken. Place the chicken on a cutting board, slice it into 2-inch pieces, and then season with salt and pepper.
  2. Brown the chicken. Warm the olive oil in a large pan, add the chicken slices, and cook for 3-4 minutes per side until browned. Remove the cooked chicken from the pan, place it on a plate, and set it aside.
  3. Cook the onions and mushrooms. Add the diced onions to the pan and cook for 2-3 minutes, then add the sliced mushrooms and cook for an additional 4-5 minutes until lightly browned.
  4. Add the garlic and herbs. Add the minced garlic, thyme, salt, and pepper, and heat for 1 minute until fragrant.
  5. Add the orzo. Add the orzo and stir to coat it in the mushroom mixture. Pour in the chicken broth, scrape up any tasty bits from the bottom of the pan, stir to combine with the orzo, and allow to cook for 10-12 minutes, stirring frequently, until the orzo is al dente.
  6. Add the cream and parmesan. Once cooked, pour in the heavy cream and parmesan cheese and stir to incorporate in the mushroom orzo mixture.
  7. Add the chicken. Return the browned chicken to the pan, submerging it slightly in the chicken broth, reduce the heat to a simmer, and cook for 5 minutes until the chicken is cooked through.
  8. Serve. Sprinkle with a bit of freshly chopped parsley and enjoy.

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

Close of up chicken mushroom orzo skillet with fresh parsley on top.

Red’s Nutrition Tip

There is a common misconception that whole wheat pasta is healthier than traditional white pasta, however, they have a much more similar nutrition profile than most people think. So, whether you opt for regular or whole wheat pasta, both are great sources of carbohydrates and fiber that can be included in a healthy meal.

Chicken and mushroom orzo with a serving spoon.

Serving Suggestions

This creamy chicken mushroom orzo is a great source of protein, complex carbohydrates, and fat. Pairing with vegetables can help to increase the fiber and micronutrient content of the meal. This recipe can be served with:

  • Green salad
  • Steamed broccoli
  • Steamed asparagus
  • Green peas
Chicken chicken orzo with mushrooms on a plate with a fork.

Storage + Reheating

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

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

To Reheat: Allow the chicken and mushroom orzo to thaw completely before reheating. To reheat the orzo on the stovetop, place it in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the orzo and chicken is warmed through. To reheat the pasta in the microwave, place the orzo 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 orzo and chicken is warmed through.

More Easy Orzo Recipes:

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Chicken mushoom orzo pasta in a pot with chopped parsley and parmesan cheese on top.

Chicken Mushroom Orzo

Author: Stephanie Kay

This creamy chicken mushroom orzo is a one-pot dish that feeds a crowd and makes great leftovers too. Serve it with a side of green vegetables for a well-balanced meal.

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

Ingredients

  • 2 tablespoons olive oil
  • 1 pound chicken breasts
  • 1 onion, diced
  • 3 cups mushrooms, sliced
  • 4 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt, plus more for seasoning
  • 1/8 teaspoon black pepper, plus more for seasoning
  • 1 1/2 cups orzo, uncooked
  • 4 cups chicken broth or water
  • 1/4 cup heavy cream
  • 1/4 cup grated parmesan cheese
  • Fresh parsley, finely chopped, to serve

Instructions

  1. Place the chicken on a cutting board and slice each chicken breast into 2-inch-thick pieces, then season it with salt and pepper.
  2. In a large pan on medium-high heat, warm the olive oil, then add the chicken pieces and cook for 3-4 minutes per side until golden browned and mostly cooked. Remove the cooked chicken from the pan, transfer it to a plate, and set aside.
  3. In the same pan, reduce the heat to medium, add the onion, and cook for 2-3 minutes until tender. Add the mushrooms and cook for 4-5 minutes until tender and lightly browned, then add the minced garlic, thyme, salt, and pepper, and cook for an additional minute until fragrant.
  4. Pour the uncooked orzo into the pan, stirring to coat it in the mushroom mixture, then pour in the chicken broth, scrape up any tasty bits from the bottom of the pan, and stir to combine with the orzo.
  5. Bring the temperature to a bubble, then reduce it to a simmer and cook for 10-12 minutes or until the orzo is cooked al dente, stirring frequently to keep the orzo from sticking to the bottom of the pan.
  6. Once cooked, pour in the heavy cream and parmesan cheese, and stir to combine. Taste and adjust seasoning as needed.
  7. Return the cooked chicken to the pan and continue cooking on low heat for a final 3-5 minutes until the chicken is warmed and completely cooked through. 
  8. The chicken mushroom orzo can be served immediately with a sprinkle of fresh parsley or cooled and stored 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 1 pound of chicken thighs.

To Use Fresh Thyme: Swap the dried thyme for 2 teaspoons of fresh thyme.

Nutrition

  • Serving Size: 1 serving
  • Calories: 523 calories
  • Sugar: 5 grams
  • Fat: 15 grams
  • Carbohydrates: 56 grams
  • Fiber: 4 grams
  • Protein: 39 grams

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15 Portion Control Tips

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Even with the best of intentions, research shows that many people overestimate their portion size. Whether you’re trying to lose weight or fuel yourself more appropriately, here are some simple portion control tips to help you reach your goals.

Two meals of chicken, rice, and vegetables in glass portion control containers.

Table of contents

What is portion control?

Portion control is the process of ensuring you are consuming the right amount of food. While there are many ways to moderate food intake, portion control is a method of moderating one’s diet to limit the over-consumption of food and calories to support an individual’s health goals. The act of portion control can benefit anyone looking to support their overall health; however, it is especially important for individuals looking to support a goal of weight loss.

Being mindful of your portion size can help to ensure you’re not eating too much or too little. While listening to your body and understanding your personal nutrition needs is vital, there are also some simple portion control tips and strategies that you can use to help manage your food intake.

Infographic with portion control tips.

How To Portion Control

Here are 15 tips to help you manage your portion sizes to support your personal health goals.

1. Use smaller dinnerware.

Evidence suggests that the sizes of plates, bowls, spoons, and glasses can unconsciously influence how much food a person eats (1, 2).

Using a larger plate or bowl can cause individuals to add more food to their dish and may even leave visual eaters feeling unsatisfied if their dish does not look full. In one study, individuals who ate out of a large bowl consumed 77% more pasta compared with individuals given a medium-sized bowl, even though the food was not rated tastier or otherwise notable (3).

While this may seem like a simple suggestion, the evidence shows that it can have a big impact on both your food behavior and interpretation of meal satisfaction. The next time you’re putting a meal together use a smaller plate or bowl or use one that makes your dish look robust and full. Not only will it likely impact how much food you consume but it may also impact how satisfied you feel.

2. Don’t eat out of the packaging.

Instead of eating directly out of the box, bag, or package, add your food to a plate or bowl before eating. Research shows that people tend to eat more out of large packages than small ones, especially when it comes to snacks.

One study found that people ate 50% more chips when they were given no visual cues as to how large a portion should be, while in another study people ate 129% more candies when served from a large container than a small one (4, 5).

Be it crackers and cheese or hummus and veggies, eating directly out of the box of crackers or tub of hummus will likely lead you to eat more, whether you realize it or not. The next time you reach for a snack, rather than eating from the original packaging, empty it into a small bowl to prevent eating more than you need.

3. Plan meals in advance.

Planning meals ahead of time can help to control portions. Not only does planning your meals help you to control your portion sizes but planning your meals ahead of time can help to create balanced meals and take the guesswork out of mealtime.

Instead of waiting until the last minute to decide what to eat, and arguably the moment you’re over-hungry, plan your breakfast, lunch, and dinner before the day begins. Whether you’ve just made a mental note or got everything organized in containers in the fridge, a little forward meal planning goes a long way when it comes to portion control.

4. Pre-portion prepped food.

Whether you’ve made baked oatmeal, a pot of soup, or a lasagna, once it’s cooked and cooled, store portions in individual containers as opposed to leaving them in the pot, pan, or baking dish.

Much like eating out of the packaging, rather than serving food directly from the stove, portion it onto plates before serving. While it may seem like an extra step, and it technically is, it can help prevent overfilling your plate or discourage you from returning for seconds, assuming you don’t truly need them. By pre-portioning meals, especially ones you batch cook, into containers for the fridge or freezer, you can easily create grab-and-go meals that are ready when you need them in just the right size to support your health goals.

5. Use the hand portion size method.

While counting calories, weighing, and measuring your food may be the most accurate method of portion control; it’s not for everyone. Fortunately, there’s an easier way to estimate portion sizes known as the hand method for portion sizes.

This simple yet highly effective method of estimating portion sizes is a great portion control tool because it’s easy to use, portable, and relative in size to the individual. Using your hand as a guide, you help to manage your portion size for protein, carbohydrates, and fats, specifically:

  • 1 portion of protein = 1 palm
  • 1 portion of carbohydrates = 1 fist
  • 1 portion of vegetables = 1 fist
  • 1 portion of fruit = 1 fist
  • 1 portion of fat = 1 thumb

Of course, there is some nuance to this method, as there is with all portion control methods. However, generally speaking, consuming palm-sized portions of protein, fist-sized portions of carbohydrates, fruits, and vegetables, and thumb-sized portions of fat at every meal is a great way to control portion sizes and create balanced meals.

Infographic with hand portion sizes.

6. Understand calorie density.

Understanding calorie density is one of the simplest tools you can add to your nutrition and weight management toolkit. In fact, the calorie density of a food is what determines its portion size.

Calorie density, also known as energy density, refers to the number of calories a food contains in relation to its weight or volume (6). The weight or volume of food is not a direct indication of its calorie density as different macronutrients have different calorie densities;

  • 1 gram carbohydrate = 4 calories
  • 1 gram protein = 4 calories
  • 1 gram fat = 9 calories

Foods high in fat, such as olive oil or avocado, have a high-calorie density and, therefore, have a smaller suggested portion size, while foods low in fat, such as broccoli and berries, have a larger suggested portion size.

By understanding and utilizing the concepts of calorie density and volume eating you can ensure that you’re controlling your portion sizes while maximizing the volume of your food and drink intake.

7. Read food labels.

While reading food labels won’t inherently help to reduce portion sizes, it will help to create awareness and mindfulness around the food products you are consuming. Reading food labels will help you understand the calorie content per serving size, which helps you understand the calorie content of the portion you are personally consuming.

It’s important to understand serving sizes on food labels are not a suggested portion size, rather, serving sizes are standardized measurements and are used to quantify nutrition data for comparative purposes. Serving sizes are listed in common household measurements such as cups or tablespoons, followed by the metric amount in grams, and tell you the quantity of food used to calculate the calorie and nutrient content in the nutrition facts label.

Not only can reading food labels help you make healthier food choices overall, but reading the nutrition facts label can help you to better understand how the calorie content of the portion you are consuming and potentially consume fewer calories overall.

8. Start with protein and fiber.

When you’re building a meal, ensure that you add a source of protein and fiber to your plate and start by eating them first. Not only are these healthy foods incredibly nutrient-dense but high-protein foods and fiber-rich foods are the most satiating foods and will help to keep you full for longer periods (7).

Protein is the most satiating macronutrient, and many studies have found that individuals have decreased appetites with a higher protein intake. Meeting your optimal daily protein intake is not only vital for overall health but has been shown to aid in weight loss by increasing metabolic rating and decreasing hunger cues. A study has shown that increasing protein to 25% of calories can reduce cravings by 60% and the desire to snack at night by half (8).

Moreover, high-fiber foods, such as fruits and vegetables, are considered high-volume foods because they have a low-calorie density per serving while being incredibly filling foods. Therefore, by filling your plate or bowl with veggies you can help to increase the level of satiety a meal provides without overly increasing the calorie content.

9. Use portion control plates.

In addition to using smaller dinnerware and your hand as a portion control tool, specific portion control plates can also be used. Portion control plates are plates designed with different sections for specific foods. While these plates are often used for children, they work equally well for adults and are a great portion control tool, especially as you’re learning.

Although filling a plate with portions of vegetables, protein about the size of your palm, complex carbs about the size of your fist, and healthy fats about the size of your thumb may come naturally to some, for others this can be a great learning tool for portion control until it becomes more second nature. Portion control containers also exist which are great for portioning for storage or meal prep.

10. Drink a glass of water.

Drinking water instead of juice, soda, alcohol, or other calorie-dense beverages can with portion control.

Not only can swapping water for sugar-filled beverages help to reduce your total calorie intake from liquids, but consuming sweetened beverages with meals has been shown to stimulate appetite (9). Moreover, studies have shown that simply consuming a glass of water before a meal can help you consume fewer calories overall (10, 11, 12).

11. Use the hunger-fullness scale.

When it comes to determining how much to eat, the primary objective is to learn to listen to your body, because it’s the best coach you will ever have. However, after years of yo-yo dieting and confusing nutrition messaging can cause you to be a little out of touch with your internal hunger cues, fortunately, there is a very helpful tool that you can use in your nutrition toolkit.

The hunger-fullness scale is an intuitive eating tool that we can use to get in touch with our internal cues and can help us re-learn how to tell the difference between true, physical hunger, and psychological hunger that is caused by emotions, like stress, boredom, sadness, or happiness. Ranking your level of hunger on a scale of 1 to 10, before and while you’re eating, can help to bring more awareness to your hunger cues and control portions in more a natural way.

Infographic of the hunger-fullness scale.

12. Remember servings aren’t portions.

While it may seem rude to leave food on your plate, it’s important to remember that the amount of food you’re served is not necessarily the amount of food you need. In some cases, it may be too little food, while in other cases it may be too much food, especially when it comes to restaurant servings. Restaurant portion sizes tend to be much larger than ones we would consume at one, in some cases two to three times the size, which has been shown to lead us to eat beyond our satiety levels (13, 14).

If you’re out for a celebratory meal eating a little bit more than usual is nothing to be frowned upon, however, if you’re regularly dining out or ordering in, it’s important to consider the amount of food the restaurant has served you may be larger than the portion your body needs.

If the serving provided by a restaurant is too large, you can request a half portion before ordering, share your portion with others at the table, or request that any leftovers be wrapped up to bring home and eat for another meal.

13. Eat slowly.

Although this portion control tip may seem obvious it’s often missed. Eating slowly is a simple yet very effective way to bring more mindfulness to mealtime and ensure that the food you are eating is nourishing and satiating you. Not only does eating quickly increase the likelihood of overeating through speed alone but studies have shown that eating slowly leads to decreased calorie intake and increased meal enjoyment (15).

14. Eat without digital distraction.

You might be shocked to learn how much eating in front of your TV, computer, or smartphone can impact your eating habits and food intake. A review of studies found that individuals who watched TV during mealtime tended to eat more than people who ate without digital distraction (16). So instead of eating in front of a screen, plate your meal, sit down at the table, and take your time to savor every bite.

15. Consider tracking your food.

Not only does research show that individuals who begin tracking their food are often surprised by how many calories they eat, but individuals who track their food for extended periods of time tend to lose more weight (17). While calorie counting is the most popular option, there are many ways to track what you eat and benefits of tracking your food.

In addition to controlling portion sizes, tracking your food can help to create more awareness of your food behaviors, act as a form of accountability, and remind you of what you are doing well and what areas of opportunity exist. The act of tracking your food can be as simple as keeping a written food log in a notebook or on your phone or as detailed as tracking your calorie deficit or macro intake via an app.

The Bottom Line

Portion control is important for supporting overall health, ensuring you’re adequately fueling yourself, managing hunger cues, supporting a goal of weight loss, and limiting unwanted weight gain. Using smaller dinnerware, reading labels, plating your food, planning meals, drinking water, using the hand portion method, eating slowly, and tracking your food can all help with portion control.

Garam Masala

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While it is easy to find a garam masala blend in most major grocery stores, it’s also very easy to make at home. Here is a quick and easy recipe for homemade garam masala you can add to curries, soups, and stews.

Homemade garam masala spice blend in a small white bowl.

What is garam masala?

Garam masala is a warm spice blend widely used in Indian cuisine. In Hindi, the term “garam” means hot or warm and the term “masala” means mixture or blend, so garam masala translates to warm spice blend. While the exact spices and ratios can vary from one recipe to the next, garam masala typically includes a combination of cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg.

Garam masala is often made with whole spices, such as cumin seeds, coriander seeds, cardamom pods, and cinnamon sticks, and ground in a pestle and mortar or spice grinder, however, you can use ground spices to make a quick and easy homemade garam masala.

Close up of garam masala in a bowl with a spoon.

How to Make Garam Masala

A homemade garam masala is so easy to make! Simply add the ground spices to a small bowl or jar, stir to combine, and you’ve got a delicious spice blend you can add to your favorite Indian recipes.

Ingredients for garam masala: ground cumin, ground coriander, ground cardamom, ground cinnamon, ground cloves, ground nutmeg, and black pepper.

Substitutes for Garam Masala

If can’t find store-bought garam masala or don’t have all the spices on hand to make your own garam masala, here are some simple substitutes for garam masala:

  • Curry Powder
  • Cumin + Allspice (4:1 ratio)
  • Sambar Masala Powder
  • Tikka Masala Powder
  • Chaat Masala Powder
  • Ras El Hanout Powder
Small bowl with cumin, coriander, cardamon, cinnamon, nutmeg, cloves, and black pepper.

Storage

Homemade garam masala powder can be stored in an airtight container or jar in a cool, dark location, such as a cupboard or pantry, for up to 6 months.

Bowl of homemade garam masala.

Recipes with Garam Masala:

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Homemade garam masala spice blend in a small white bowl.

Garam Masala Recipe

Author: Stephanie Kay

Ready in 5 minutes, this homemade garam masala powder is quick and easy to make and the perfect for any at-home Indian cooking.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 0.3 cups 1x
  • Category: Spices
  • Method: No Cook
  • Cuisine: Indian
Print Recipe

Ingredients

  • 2 tablespoons ground cumin
  • 1 tablespoon ground coriander
  • 1 tablespoon ground cardamom
  • 2 teaspoons ground black pepper
  • 2 teaspoons ground cinnamon
  • 1 teaspoon ground cloves or allspice
  • 1 teaspoon ground nutmeg

Instructions

  1. In a small bowl or jar, add the ground cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg, and stir until well combined.
  2. Once mixed, the spice blend can be used immediately or stored in an airtight container in a cool, dark place for up to 6 months.

Nutrition

  • Serving Size: 1 teaspoon
  • Calories: 6 calories
  • Sugar: 0 grams
  • Fat: 0.3 grams
  • Carbohydrates: 1 gram
  • Fiber: 0.5 grams
  • Protein: 0.2 grams

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Tiramisu Overnight Oats

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Inspired by the classic Italian dessert, these tiramisu overnight oats are a coffee-flavored breakfast that is high in protein and a delicious and nutritious way to start the day.

Jars of tiramisu overnight oats with cocoa powder on top with coffee beans on the side and a spoon on the side.

If you love tiramisu, you’re going to love these coffee-flavored overnight oats. A classic tiramisu combines lady lingers, coffee, cream, mascarpone, sugar, and cocoa powder to create a smooth and creamy dessert that translates beautifully to overnight oats.

By combining rolled oats, coffee, milk, mascarpone, maple syrup, and cocoa powder, with a few extra ingredients, you can create a tiramisu overnight oats recipe that is not only sweet and delicious but high in protein too! Just whip them up the night before and wake up to a delicious breakfast that you can grab and go in the morning.

Overheat shot of tiramisu overnight oats with a sprinkle of cocoa powder on top and a spoon inside.

Why You’ll Love It

  • Quick and Easy to Make – With no cooking required and only 10 minutes of prep time, these healthy tiramisu overnight oats are quick to make and incredibly easy to prepare.
  • Coffee Flavored – If you enjoyed coffee-flavored treats and desserts, you are going to love these overnight oats. Not to mention the boost of energy from the added caffeine!
  • High Protein – The combination of yogurt, milk, and mascarpone cheese ensures that these overnight oats contain 27 grams of protein per serving.
  • Great for Meal Prep – These coffee overnight oats keep well in the fridge for up to 5 days, which makes them a great breakfast meal prep idea.
Ingredients for tiramisu overnight oats: old fashioned rolled oats, yogurt, mascarpone, milk, chia seeds, brewed coffee, and maple syrup.

Ingredients and Substitutions

  • Oats – You can use old-fashioned rolled oats or quick-cooking oats for these tiramisu overnight oats, steel-cut oats are not recommended.
  • Milk – To add some protein. While the recipe calls for cow’s milk, you can use almond milk, oat milk, or coconut milk if desired.
  • Greek Yogurt – To add some protein and ensure the oats are thick and creamy. The recipe calls for plain yogurt but you can use vanilla yogurt or coconut yogurt if preferred.
  • Mascarpone Cheese – This Italian cream cheese is the traditional cheese used in tiramisu; however, cream cheese will also work.
  • Brewed Coffee – To add the unmistakable strong coffee flavor to the overnight oats. The recipe calls for brewed coffee or espresso, however, you can instant coffee powder or instant espresso powder if preferred. See the notes section of the recipe for details.
  • Chia Seed – To add some protein and healthy fats and ensure the tiramisu overnight oats are thick.
  • Vanilla Extract – To balance the flavors and add some sweetness.
  • Maple Syrup – To sweeten the oats. Pure maple syrup will provide the best results, but honey will work too.
  • Cocoa Powder – To add a dusting of chocolate flavor on top. Both cacao powder and cocoa powder will work. If you’re feeling extra, you can add a sprinkle of mini chocolate chips on top too.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for unsweetened almond milk, oat milk, or coconut milk, swap the yogurt for almond milk yogurt or coconut yogurt, and swap the mascarpone cheese for dairy-free cream cheese.

Yogurt and mascarpone mixed in a jar.
Yogurt, mascarpone, milk, maple syrup, and brewed coffee in a jar.

How to Make Tiramisu Overnight Oats

  1. Add the wet ingredients to a jar. Add the yogurt and mascarpone to a jar and stir to incorporate, then add the milk, coffee, maple syrup, and vanilla extract and stir until well combined.
  2. Add the dry ingredients. Add the rolled oats and chia seeds to the jar and mix until everything is well incorporated.
  3. Top with cocoa powder. Using a fine mesh sieve, add a dusting of cocoa powder to the top of the oat mixture.
  4. Refrigerate overnight. Cover the jar and then place it in the fridge overnight.
  5. Serve. In the morning, take the jar out of the fridge and enjoy.

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

Mixture of wet ingredients and old fashioned rolled oats in jar.
Mixture of wet ingredients and old fashioned oats and chia seeds in a jar.

Red’s Nutrition Tip

You can control the calorie content of these tiramisu overnight oats by using low-fat dairy products. By using 0% Greek yogurt, 1% or 2% milk, and reduced-fat cream cheese, you can ensure that the protein content of the oats remains high while keeping the calorie content low.

Two jars of tiramisu overnight with a spoon.

Protein Add-Ons for Overnight Oats

With over 25 grams of protein per serving, these tiramisu overnight oats are a great source of protein. However, if you want to make them even higher in protein, here are some suggestions:

Add vanilla protein powder. Stir one scoop of vanilla-flavored protein powder into the Greek yogurt and mascarpone mixture to add 20+ grams of protein to the tiramisu overnight oats and a boost of flavor.

Use dairy products. While you can make these overnight oats with almond milk and non-dairy yogurt and cream cheese; dairy products are much higher in protein. In fact, non-dairy milk, such as almond milk, contains little to no protein, while cow’s milk, yogurt, and cream cheese are rich sources of protein, healthy fats, and micronutrients.

Drizzle with nut butter. Adding a drizzle of peanut butter or almond butter to your overnight oats can add up to 7 grams of protein per serving.

Enjoy it with eggs. While you certainly don’t want to add egg directly to your overnight oats, eating a hard-boiled egg or two with your overnight oats can add a boost of 6 to 12 grams of protein.

Two coffee overnight oat jars with cocoa powder on top on a white background.

Storage

Once prepared, protein overnight oats can be stored in an airtight container in the fridge for up to 5 days. Tiramisu overnight oats cannot be frozen.

More Overnight Oats Recipes:

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Jars of tiramisu overnight oats with cocoa powder on top with coffee beans on the side and a spoon on the side.

Tiramisu Overnight Oats

Author: Stephanie Kay

With 27 grams of protein and 9 grams of fiber per serving, these coffee-flavored tiramisu overnight oats are a delicious and healthy breakfast recipe.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 jar 1x
  • Category: Breakfast
  • Method: Overnight
  • Cuisine: American
Print Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1/2 cup Greek yogurt
  • 2 tablespoons mascarpone cheese, or cream cheese
  • 1/3 cup milk
  • 2 tablespoons brewed coffee or espresso
  • 1/8 teaspoon vanilla extract
  • 1 tablespoon maple syrup
  • Cocoa powder, for topping

Instructions

  1. In a mason jar or small container with a lid, add the Greek yogurt and mascarpone cheese and stir until well combined. Add the milk, coffee, vanilla extract, and maple syrup, and stir again to combine.
  2. Add the oats and chia seeds to the yogurt mixture, and give everything a good stir. Once mixed, using a fine mesh sieve, sprinkle the top of the oat mixture with a dusting of cocoa powder.
  3. Cover the jar or container with a lid and then place it in the fridge overnight or for at least 2 hours.
  4. In the morning, remove the overnight oats from the fridge and enjoy. 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.

Notes

For a Strong Coffee Flavor: Use espresso or very strong brewed coffee.

For a Mild Coffee Flavor: Use regular brewed coffee. 

To Use Instant Coffee: Omit the 2 tablespoons of brewed coffee and use 1 teaspoon of instant coffee powder or instant espresso powder instead.

Nutrition

  • Serving Size: 1 jar
  • Calories: 511 calories
  • Sugar: 22 grams
  • Fat: 15 grams
  • Carbohydrates: 61 grams
  • Fiber: 9 grams
  • Protein: 27 grams

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Spaghetti Squash Casserole

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This spaghetti squash casserole pairs strands of tender spaghetti squash with vegetables and meat sauce to create a delicious, low-carb, high-protein meal that serves a crowd.

Spaghetti squash casserole in a baking dish with a wooden serving spoon.

Whether you’re looking for a way to add more veggies to your diet or want a lighter alternative to pasta, spaghetti squash is a great option. Once baked, this hearty winter squash can be pulled into long pasta-like strands that are filling and full of nutrients.

The combination of baked spaghetti squash and hearty meat sauce, topped with a bit of mozzarella and parmesan, creates a cheesy spaghetti squash casserole that adults and kids of the family can agree on, and it makes great leftovers too!

Spaghetti squash casserole in a white baking dish with fresh basil on top.

Why You’ll Love It

  • Low Carb – With 35 grams of carbohydrates and 9 grams of fiber per serving, this low-carb casserole is a veggie-filled meal.
  • High Protein – The combination of ground beef, mozzarella, and parmesan ensures that this baked spaghetti squash casserole recipe contains over 25 grams of protein per serving.
  • Feeds a Crowd – This recipe makes 6 servings and makes great leftovers too.
  • Great for Meal Prep – This spaghetti squash casserole keeps well in the fridge and freezer so it’s great for make-ahead meals.
Ingredients for spaghetti squash casserole: spaghetti squash, ground beef, crushed tomatoes, onion, garlic, red bell pepper, thyme, oregano, basil, red pepper flakes, salt, mozzarella, and parmesan.

Ingredients and Substitutions

  • Spaghetti Squash – To create a noodle-like base for the casserole, add some veggies and lots of fiber.
  • Ground Beef – The recipe calls for ground beef, however, you can use ground bison, ground chicken, or ground turkey if preferred.
  • Onion and Garlic – To add some flavor and fragrance to the dish. You can use onion powder and garlic powder if preferred, see the notes section of the recipe for details.
  • Bell Pepper – To add some vegetables. The recipe calls for a red bell pepper, however, you can use any color you like or have on hand.
  • Tomatoes – A mixture of canned tomatoes and tomato paste to make the meat sauce. The recipe calls for a can of crushed tomatoes, however, you can use a jar of tomato sauce or your favorite pasta sauce if you prefer.
  • Herbs – A mix of dried basil, oregano, thyme, and red pepper flakes to make an Italian seasoning for the casserole.
  • Mozzarella – To add some protein and a cheesy topping.
  • Parmesan – To add some more protein and a bit of saltiness.
  • Fresh Basil – To add some freshness and color, parsley also works well.
  • Salt and Black Pepper – To season the casserole.
Rings of roasted spaghetti squash on a large baking sheet with parchment paper.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the mozzarella and parmesan completely, or use dairy-free versions instead.

Cooked ground beef, onion, garlic, red bell pepper, and Italian seasoning in a pot.
Meat sauce for spaghetti squash casserole in a pot.

How to Make Spaghetti Squash Casserole

  1. Cook spaghetti squash. Slice the spaghetti squash into rings, place them on a baking sheet, season them with a bit of salt, and bake them in the oven at 400°F for 40 minutes until tender.
  2. Brown the beef. Warm the olive oil in a large pot, add the ground beef, and cook until lightly browned and no longer pink. Add onion, cook for 3-4 minutes until tender, then add garlic and cook for an additional until fragrant.
  3. Make the meat sauce. Add the Italian seasonings, basil, oregano, thyme, red pepper flakes, salt, and black pepper, then add the crushed tomatoes and tomato paste and stir to combine. Reduce heat to a simmer and cook until the squash is baked.
  4. Shred the baked spaghetti squash. Transfer the cooked spaghetti squash rings to a cutting board and, using a fork, pull the spaghetti squash flesh away from the skin to form strands.
  5. Make the casserole. Transfer the shredded spaghetti squash strands to the meat sauce, stir to combine, then transfer the mixture to a baking dish, spreading it out evenly. Sprinkle the top with the shredded cheese.
  6. Bake the casserole. Transfer the baking dish to the oven at 400°F and bake for 20 minutes until the cheese is melted, and the casserole is bubbling.
  7. Serve and enjoy! Once baked, allow the spaghetti squash casserole to cool slightly, and serve it with a sprinkle of fresh basil on top.

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

Roasted spaghetti squash strands mixed with ground beef sauce in a large baking dish.
Spaghetti squash casserole in a baking dish ready for the oven.

Red’s Nutrition Tip

While this is a low-carb recipe, I want to be clear that whole-food carbohydrates are nutrient-rich foods and can be included in a healthy diet and even support a goal of weight loss. This low-carb spaghetti squash casserole is just a fun way to add more veggies to the diet and can be served with some crusty bread on the side if you want to increase the carbohydrate content of the meal.

Expert Tips

Cut the spaghetti squash into rings. Although you can cut spaghetti squash lengthwise and roast the squash halves, cutting spaghetti squash into rings creates longer strands. Simply place the spaghetti squash on a cutting board horizontally, cut off and discard the stem, then slice the squash into 2-inch-thick rings and bake them in the oven until tender.

Use lean ground beef. Using lean ground beef in this recipe helps to ensure the casserole is not too oily or greasy. In addition to lean ground beef, you can use ground bison, ground turkey, or ground chicken.

Use store-bought sauce. If you want to save time or don’t have a pantry full of herbs and spices, you can use a large jar of your favorite tomato sauce instead of making your own. Just brown the beef and add the sauce to it.

Make it ahead of time. You can make this spaghetti squash casserole ahead of time and quickly reheat it before serving. Prepare the casserole fully as per directions and then reheat it in the oven at 350°F for 15-20 minutes until warmed through and the cheese is bubbly.

Baked spaghetti squash casserole.

Serving Suggestions

This baked spaghetti squash casserole is a delicious low-carb and high-protein meal that can certainly be enjoyed on its own, but if you’re looking to stretch the meal into more portions or make it a little heartier, I suggest serving it with:

  • Green salad
  • Caesar salad
  • Steamed broccoli
  • Grilled zucchini
  • Garlic bread
  • Focaccia
Portion of cheesy spaghetti squash casserole on a serving spoon.

Storage + Reheating

To Refrigerate: Once cooled, the spaghetti squash casserole can be stored whole in the baking dish by covering the top with plastic wrap or aluminum foil or in an airtight container in the fridge for up to 5 days.

To Freeze: Allow the casserole to cool completely, then cover it tightly with plastic and aluminum foil, or store leftover spaghetti squash casserole in an airtight container and place it in the freezer for up to 3 months.

To Reheat: Thaw the spaghetti squash casserole completely, then reheat it in the oven at 350°F for 10-20 minutes or in the microwave for 1-2 minutes.

Serving of spaghetti squash casserole on a white plate with a fork.

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Spaghetti squash casserole in a baking dish with a wooden serving spoon.

Spaghetti Squash Casserole

Author: Stephanie Kay

With over 25 grams of protein per serving, this baked spaghetti squash casserole recipe is a healthy, high-protein, low-carb, and low-calorie meal. Plus, it keeps well in the fridge and freezer, which makes it great for meal prep.

  • Author: Stephanie Kay
  • Prep Time: 15 mintues
  • Cook Time: 1 hour
  • Total Time: 0 hours
  • Yield: 6 slices 1x
  • Category: Dinner
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 2 medium (about 2 pounds each) spaghetti squash
  • 2 tablespoons olive oil
  • 1 pound ground beef
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 6 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 jar or can (28-ounce) crushed tomatoes
  • 2 tablespoons tomato paste
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated parmesan cheese
  • Fresh basil, to serve

Instructions

  1. Preheat the oven to 400°F, line a large baking sheet with parchment paper, and grab a 9×13-inch baking dish.
  2. Place the spaghetti squash horizontally on a cutting board, and slice each of them widthwise into 2-inch rings. Once the rings have been cut, use a spoon to remove any seeds.
  3. Transfer the squash rings to the baking sheet, season them with a bit of salt, and then transfer the baking sheet to the oven for 40 minutes or until the squash is tender.
  4. While the squash is baking, prepare the meat sauce. In a large pot on medium-high heat, warm the olive oil, then add the ground beef and cook for 4-5 minutes until browned.
  5. Add the onion to the beef and continue to cook for 2-3 minutes until tender, add the red bell pepper and cook for an additional 1-2 minutes, then add the garlic, basil, oregano, thyme, red pepper flakes, salt, and black pepper, and cook for a final minute until fragrant.
  6. Add the crushed tomatoes and tomato paste and stir to combine with the ground beef mixture, then reduce the heat to a simmer and continue to cook, uncovered, until the spaghetti squash is ready.
  7. Once the spaghetti squash is cooked, remove the baking sheet from the oven, and allow it to cool for a few minutes. When the squash is cool enough to handle, using a fork, pull the squash flesh away from the skin to create noodle-like strands.
  8. Remove the meat sauce from the heat, transfer the spaghetti squash strands to the pot, and gently stir to combine.
  9. Transfer the ground beef and squash mixture to a 9×13-inch baking dish, spreading it out evenly, then sprinkle the top with mozzarella cheese and parmesan cheese.
  10. Transfer the baking dish to the oven to bake for 20 minutes, until the cheese is melted and the top is golden brown.
  11. The spaghetti squash casserole can be served immediately, with a sprinkle of fresh basil on top, or cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Omit the onion and add 1 teaspoon of onion powder along with garlic and herbs in step 5.

To Use Garlic Powder: Omit the garlic cloves and use 1 teaspoon of garlic powder.

Nutrition

  • Serving Size: 1 slice
  • Calories: 373 calories
  • Sugar: 17 grams
  • Fat: 15 grams
  • Carbohydrates: 35 grams
  • Fiber: 9 grams
  • Protein: 27 grams

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White Pasta vs. Whole Wheat Pasta: Which is Healthier?

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Although pasta is often touted as an unhealthy choice, due to the high amount of carbs and processing, it is a nutrient-dense food that can be included in a healthy diet. Here is a nutrition comparison of white pasta vs. whole wheat pasta so you can make informed decisions for your personal dietary needs.

Rows of dry white pasta and dry whole wheat pasta.

Table of contents

The Difference Between White Pasta and Whole Wheat Pasta

The main difference between white pasta and whole wheat pasta is the flour they are made from and their level of processing. Whole wheat pasta is made from whole-grain wheat flour, while white pasta is made from refined wheat flour.

Whole wheat flour contains the bran, germ, and endosperm of the wheat kernel, while refined flour has been stripped of the bran and germ and only contains the endosperm. The bran is the outer skin of the edible kernel and contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, healthy fats, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals (1).

Because whole wheat pasta is made from whole grains, it contains higher levels of fiber, fat, vitamins, and minerals than white pasta.

While you can make pasta with any type of wheat flour, traditional pasta is made with durum wheat semolina flour. Authentic durum wheat pasta is made simply of flour and water, yet many homemade pasta recipes will include eggs, but most dried grocery store versions do not.

Infographic explaining the processing of pasta and how white pasta and whole wheat pasta are made.

White Pasta vs. Whole Wheat Pasta Nutrition

Here is a calorie and macronutrient comparison of a 100-gram serving of dry, enriched white pasta rice vs. dry whole wheat pasta (2, 3).

Nutrition per 100 GramsWhite PastaWhole Wheat Pasta
Calories371 calories352 calories
Protein13.00 grams13.90 grams
Fat1.51 grams2.93 grams
Carbohydrates74.70 grams73.40 grams
Fiber3.20 grams9.20 grams
Sugar2.67 grams2.74 grams

Calories

White pasta and whole wheat pasta contain a very similar number of calories. A 100-gram serving of dry white pasta contains 371 calories, while a 100-gram serving of dry whole wheat pasta contains 352 calories.

Protein

White pasta and whole wheat pasta contain almost the same amount of protein. A 100-gram serving of dry white pasta contains 13.0 grams of protein, while a 100-gram serving of dry whole wheat pasta contains 13.9 grams of protein.

Fat

Neither white pasta nor whole wheat pasta are substantial sources of fat, however, whole wheat pasta contains more fat given it’s made from whole grains. A 100-gram serving of dry white pasta contains 1.51 grams of fat, while a 100-gram serving of dry whole wheat pasta contains 2.93 grams of fat.

Carbohydrates

Pasta is primarily a source of complex carbohydrates and white pasta and whole wheat pasta contain a very similar number of carbohydrates. A 100-gram serving of dry white pasta contains 74.7 grams of carbs, while a 100-gram serving of dry whole wheat pasta contains 73.4 grams of carbs.

Fiber

Given fiber is found primarily in the germ and bran of a wheat kernel and white pasta is made of refined flour without the germ and bran, whole wheat pasta contains more fiber than white pasta. In fact, whole wheat pasta contains nearly three times as much dietary fiber as white pasta. A 100-gram serving of dry white pasta contains 3.2 grams of fiber, while a 100-gram serving of dry whole wheat pasta contains 9.2 grams of fiber.

Sugar

Neither white pasta nor whole wheat pasta are substantial sources of sugar and contain nearly the same amount, all of which is natural sugar. A 100-gram serving of dry white pasta contains 2.67 grams of sugar, while a 100-gram serving of dry whole wheat pasta contains 2.74 grams of sugar.

Infographic with a nutrition comparison of white pasta and whole wheat pasta including calories, carbohydrates, fiber, sugar, protein, and fat.

Vitamins and Minerals

Whole wheat pasta is a better source of vitamins and minerals than white pasta. Whole wheat pasta contains more iron, thiamin, riboflavin, niacin, folate, magnesium, potassium, calcium, and zinc than traditional pasta.

However, in the United States and some other countries, refined flour and grain products are enriched with certain micronutrients, including iron and B vitamins. Therefore, enriched white pasta contains comparable vitamin and mineral levels to whole wheat pasta.

Here is a micronutrient comparison of a 100-gram serving of whole wheat pasta, dry unenriched white pasta, and enriched white pasta (2, 3, 4).

per 100 gramsWhole Wheat PastaUnenriched White PastaEnriched White Pasta
Thiamin (Vitamin B1) 0.407 mg0.09 mg0.891 mg
Riboflavin (Vitamin B2)0.218 mg0.06 mg0.4 mg
Niacin (Vitamin B3)8.69 mg1.7 mg7.18 mg
Folate69 µg18 µg237 mg
Iron3.62 mg1.3 mg3.3 mg
Magnesium128 mg53 mg53 mg
Potassium434 mg223 mg223 mg
Calcium29 mg21 mg21 mg
Zinc2.97 mg1.41 mg1.41 mg

Glycemic Index

Both white pasta and whole wheat pasta have a low glycemic index rating. White pasta has a glycemic index (GI) of 50 and whole wheat pasta has a glycemic index (GI) of 40 (5, 6).

The glycemic index is a rating system for foods containing carbohydrates that rates foods on a scale of on a scale of 1 to 100 based on how quickly they affect your blood sugar (glucose) level when each food is eaten on its own. Foods with a rating of 0-55 are considered to have a small impact on blood sugar, foods with a rating of 56-69 are considered moderate impact, and foods with a score of 70 or more are considered to have a big impact on blood sugar.

In addition to glycemic index, glycemic load is another metric used to measure carbohydrate foods. Unlike the glycemic index, glycemic load considers both the quantity of carbohydrates ingested and its effect on insulin levels. The glycemic load (GL) of white pasta is equal to 15.4, which classifies it as a moderate GL food, and whole wheat pasta is equal to 10.6, which also classifies it as a moderate GL food (5, 6).

While glycemic index and glycemic load are insightful metrics, it is important to consider that cooked pasta is rarely, if ever, eaten alone. Rather, it is most often eaten with a source of protein and/or fat, commonly in the form of meat, seafood, cheese, cream, and/or oil, which will improve pasta’s impact on blood sugar.

Antinutrients

Given whole wheat pastas are made from whole grains, they contain higher levels of antinutrients than regular pastas, which are made from refined grains.

All whole grains contain antinutrients, including phytic acid, which decrease the bioavailability of the minerals in the grain. These phytates can bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body. However, the process of soaking, sprouting, and cooking whole grains and whole wheat pasta can help to mitigate the effects of antinutrients and effects on the digestive system (7).

Moreover, both white pasta and whole wheat pasta are forms of gluten. While not inherently harmful or unhealthy, for individuals who have celiac disease or are intolerant to gluten, traditional pasta is not a good choice.

Infographic on the benefits of whole wheat pasta and regular pasta.

FAQs

Here are some commonly asked questions about traditional and whole wheat pasta.

Is whole wheat pasta fattening?

Neither white pasta nor whole wheat pasta are inherently fattening. Weight gain is dictated by calorie intake and energy balance, not individual foods. Both whole wheat and regular pasta can be included in a healthy and balanced diet and can support weight loss when consumed as part of a calorie deficit.

How does whole wheat pasta taste?

Whole wheat pasta has a slightly nuttier flavor than regular pasta and a slightly firmer and gummier texture than regular pasta.

What are the best substitutes for regular pasta?

Whether you have celiac disease, are gluten intolerant, or are simply looking for a low-calorie or low-carb alternative to regular pasta, there are many options to choose from. Some of the most popular forms of gluten-free pasta include rice pasta, quinoa pasta, chickpea pasta, lentil pasta, or other gluten-free grain pasta. These kinds of pasta can be substituted at a 1-to-1 ratio for regular pasta or whole wheat pasta. The nutritional value and health benefits of gluten-free pasta will vary depending on the source of carbohydrates used to make them.

So, is whole wheat pasta healthier than white pasta?

The answer is it depends. Whole wheat pasta and white pasta contain a very similar number of calories, protein, carbohydrates, and sugar, and are both considered low on the glycemic index; however, whole wheat pasta is higher in dietary fiber and micronutrients than white pasta.

Nonetheless, whole wheat pasta contains more antinutrients and, therefore, can be more difficult for some people to digest. For these individuals, white pasta may be easier to consume.

No form of pasta, be it regular pasta, whole wheat, or gluten-free, is inherently unhealthy or fattening. All types of pasta are good sources of complex carbohydrates and can support a goal of weight loss if the individual is in a calorie deficit.

Overall, the most nutritious pasta is the one that you enjoy and feel best eating.

The Bottom Line

Whole wheat pasta is made from whole-grain wheat flour, while white pasta is made from refined flour. Since whole wheat pasta contains the bran and germ, it is higher in dietary fiber, fat, vitamins, and minerals than white pasta, however, white pasta and whole wheat pasta have a similar calorie, protein, and carbohydrate content. Whether you choose to eat white pasta or whole wheat penne, ensure that you are consuming wheat pastas as part of a balanced diet with adequate protein, fiber, and healthy fats.

Sheet Pan Tofu and Veggies

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Made on one pan, filled with crispy tofu and roasted vegetables, this sheet pan tofu and veggies with tahini sauce is a great vegetarian recipe for a quick and easy meal.

Sheet pan tofu and veggies with a wooden serving spoon.

Sheet pan meals are what easy dinner dreams are made of. Not only are they easy to make, but they are quick to clean and incredibly versatile. Just add everything to a baking sheet, pop it in the oven, walk away, and come back to a delicious and nutritious meal with only one pan to wash.

This easy sheet pan dinner with tofu and veggies is designed to be served warm with a drizzle of tahini sauce on top, however, it also works well served on a bed of rice or can be enjoyed cold as a salad on a bed of lettuce. Regardless of which serving suggestion you choose, this sheet pan tofu and veggies is a 30-minute meal you can add to your vegetarian recipe repertoire.

Crispy tofu and roasted veggies in a white bowl with tahini sauce drizzled on top.

Why You’ll Love It

  • Made on One Pan – This easy sheet pan dinner makes mealtime simple and cleanup quick.
  • Vegetarian – This recipe is a well-balanced vegetarian meal filled with plant-based protein, complex carbohydrates, fiber, and healthy fats.
  • Versatile – Once you’ve got the basics down, you can mix and match the vegetables, spices, and sauce as you like.
  • Great for Meal Prep – This sheet pan tofu and veggies recipe keeps well in the fridge making it a great make-ahead meal for work lunches.
Ingredients for sheet pan tofu and veggies: extra firm tofu, sweet potatoes, chickpeas, broccoli, red bell pepper, red onion, cornstarch, and spice mix.

Ingredients and Substitutions

  • Tofu – To add some plant-based protein, firm or extra-firm tofu is recommended.
  • Sweet Potatoes – To add some complex carbohydrates. Yams, butternut squash, or pumpkin would also work well.
  • Bell Pepper – To add some color and veggies. A yellow or orange bell pepper would also work.
  • Red Onion – To add some flavor and fragrance. A white onion or yellow onion would also work.
  • Broccoli – To add some green veggies and fiber. You can use frozen broccoli if needed.
  • Chickpeas – To add a bit more protein, fiber, and a crispy bite, like these spicy roasted chickpea and veggie bowls.
  • Spices – A mixture of paprika, cumin, onion powder, garlic powder, salt, and black pepper to season the tofu.
  • Cornstarch – To ensure the tofu is crispy. You can use arrowroot powder if preferred.
  • Tahini – To make the dressing.
  • Lemon Juice – To balance the dressing.
  • Garlic – To flavor the dressing.
  • Olive Oil – To roast the veggies and tofu.

Dietary Adaptions

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

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

Cubed tofu in a white bowl with spice mix on top.
Cubed tofu tossed in spices in a white bowl.

How to Make this Tofu Sheet Pan Dinner

  1. Press and cut the tofu. Place the block of tofu in between paper towels or wrap it in a tea towel and place something heavy on top, like a cast-into skillet, to remove any excess moisture. Once pressed, place the tofu on a cutting board and cut it into 1/2-inch to 1-inch cubes.
  2. Chop and season the veggies. Chop the sweet potatoes, bell peppers, red onion, and broccoli, then add them to a large bowl, drizzle with olive oil and a pinch of salt, and toss until well coated. Then transfer them to a baking sheet.
  3. Season the tofu. Transfer the cubed tofu to the same bowl, sprinkle with cornstarch, paprika, cumin, onion powder, garlic powder, and salt, and gently toss until well coated. Drizzle with a touch of olive oil, then transfer it to the baking sheet with the vegetables.
  4. Season the chickpeas. Add the chickpeas to the same bowl, toss to coat them in any remaining spices and oil, then transfer them to the baking sheet with the tofu and veggies.
  5. Bake until golden brown. Transfer the baking sheet to an oven at 425°F and bake for 35-40 minutes, flipping the tofu and veggies halfway through, until the vegetables are tender, and the tofu is slightly crispy.
  6. Make the tahini sauce. In a small bowl or jar, add the tahini, lemon juice, garlic, water, and salt, and whisk until well combined, adding additional splashes of water until the desired consistency is reached.
  7. Serve and enjoy! Add the tofu and veggies to bowls and drizzle with tahini sauce and sprinkle with parsley to serve.

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

Sheet pan with tofu tossed in spices, cubed sweet potatoes, chickpeas, broccoli florets, diced red bell pepper, and diced red onion ready for the oven.

Tips for Crispy Tofu

Press the tofu. While firm and extra-firm tofu have already been pressed to coagulate the curds, giving it an additional press before cooking can help remove even more moisture and help create crispy tofu. Simply place your block of tofu in between sheets of paper towel or a tea towel, place something heavy on top, and let it sit for at least 10 minutes. The longer you leave it the more moisture you can press out.

Pat it dry. Once pressed and cubed, pat the tofu dry with paper towels to remove any final bits of moisture.

Cut it evenly. Be sure to cut the tofu into evenly sized cubes so that they cook to an even crispiness. If the pieces are not cut to a consistent size, you can risk burning smaller pieces and having soggy larger pieces.

Coat it in starch. Tossing your tofu in cornstarch, arrowroot powder, or potato starch before cooking will help to absorb even more moisture from the tofu and add a crispy exterior when cooked.

Don’t overcrowd the pan. When baking tofu, try not to overcrowd the baking tray; if the pieces are too close together, they won’t be able to crisp up. If your baking sheet is too small, divide the mixture across two baking sheets or pans.

Close of of baked tofu and roasted vegetables on a sheet pan with a serving spoon.

Red’s Nutrition Tip

Tofu is one of the only plant protein sources that contains all essential amino acids and, therefore, it is a complete source of protein. While it is not as concentrated in protein as animal proteins, pairing it with another source of vegetarian protein, such as chickpeas in this recipe, can help to increase the protein content of the meal.

Bowl of baked tofu and baked vegetables with chopped parsley and tahini dressing on top.

Serving Suggestions + Variations

Serve it on rice or quinoa. To create more portions or make a heartier meal, you can serve the tofu and veggies on a bed of cooked rice, brown rice, or quinoa.

Serve on top of leafy greens. To add some veggies or eat leftovers cold, you can serve the tofu and veggies on top of a green salad, spinach, or kale with a generous drizzle of the tahini sauce.

Serve it with a peanut sauce. If you’re not a fan of tahini sauce, you serve the tofu and veggies with peanut sauce instead. Simply combine 1/4 cup of natural peanut butter, 1 tablespoon of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of maple syrup, 1 teaspoon of sesame oil, and 1 clove of minced garlic, and whisk to combine, adding splashes of water to thin the sauce as needed.

Close up of a bowl of tofu and veggies with tahini dressing.

Storage + Reheating

To Refrigerate: Allow the sheet pan tofu and veggies to cool completely, then transfer to airtight containers for up to 5 days. The tahini dressing can be stored in a separate airtight container for up to 1 week.

To Freeze: Freezing is not recommended.

To Reheat: The tofu and veggies can be reheated in a baking dish in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes.

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Sheet pan tofu and veggies with a wooden serving spoon.

Sheet Pan Tofu and Veggies

Author: Stephanie Kay

This sheet pan tofu and veggies works well for a quick and easy vegetarian dinner or a simple meal prep idea. Serve it on its own, on a bed of rice, or a salad.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 block (14 ounces) extra-firm tofu
  • 1 tablespoon cornstarch
  • 2 teaspoons paprika
  • 1/2 teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt, plus more for seasoning
  • 1 can (14 ounces) chickpeas, strained and rinsed
  • 2 medium sweet potatoes, cubed
  • 1 red bell pepper, diced
  • 1 red onion, diced
  • 2 cups broccoli, cut into florets
  • 2 tablespoons olive oil

Tahini Sauce:

  • 1/4 cup tahini
  • 3 tablespoons fresh lemon juice (about 1 lemon)
  • 1 clove garlic, minced
  • 2 tablespoons water, plus more as needed
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 425°F and grab a large baking sheet.
  2. Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess liquid.
  3. While you wait for the tofu, add the cornstarch, paprika, cumin, onion powder, garlic powder, and salt to a small bowl or jar and stir until well combined, then set aside.
  4. In a large bowl, add the cubed sweet potato, drizzle with 1 tablespoon of olive oil, season with a pinch of salt, and toss until well combined. Transfer the sweet potatoes to the baking sheet.
  5. In the same bowl, add the diced bell pepper, red onion, and broccoli florets, drizzle with 1/2 tablespoon of olive oil and a pinch of salt, and toss until well combined. Transfer the vegetables to the baking sheet.
  6. Once the tofu has been pressed, unwrap it, place it on a cutting board, and slice it into 1/2-inch to 1-inch cubes.
  7. Transfer the cubed tofu to the same bowl used for the vegetables, then sprinkle with spice mix, and gently toss, using your hands or a spoon, until the tofu is well evenly coated in the spices. Drizzle with the remaining 1/2 tablespoon of olive oil and toss again. Transfer the tofu to the baking sheet.
  8. In the same bowl, add the chickpeas, toss them in any spices and olive oil remaining in the bowl, and then transfer them to the baking sheet.
  9. Transfer the baking sheet to the oven and cook for 35-40 minutes, flipping the tofu and veggies halfway through, until the sweet potatoes are golden brown, the vegetables are tender, and the tofu is slightly crispy.
  10. While the tofu and veggies are cooking, prepare the tahini sauce. In a small bowl or jar, add the tahini, lemon juice, minced garlic, 2 tablespoons of water, and a pinch of salt, and whisk until well combined, adding additional tablespoons of water until the desired texture is reached. Taste and adjust seasoning as needed.
  11. Once the tofu and veggies are cooked, serve them immediately with a drizzle of tahini sauce on top. Any leftovers can be cooled and stored in the fridge for up to 5 days.
Youtube video

Nutrition

  • Serving Size: 1 serving
  • Calories: 462 calories
  • Sugar: 7 grams
  • Fat: 23 grams
  • Carbohydrates: 47 grams
  • Fiber: 12 grams
  • Protein: 22 grams

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Spinach Stuffed Pork Chops

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Golden and crispy on the outside, and moist and creamy on the inside, these spinach stuffed pork chops are full of flavor while being quick and easy to make. This 30-minute recipe is perfect for a weeknight dinner!

Creamy spinach stuffed pork chops in a cast-iron skillet.

In my opinion, pork chops are a highly underrated source of protein. Although chicken and turkey seem to get all of the love, pork is a great source of lean protein and pork chops are incredibly versatile, quick, and easy to cook.

While you can certainly enjoy pork chops on their own, filling them with a rich and creamy spinach mixture is a great way to take their flavor to the next level while adding leafy greens and healthy fats at the same time. Even if you’re not a huge of pork, trust me, these creamy spinach stuffed pork chops are a delicious meal and make great leftovers too.

Spinach stuffed pork chop on a plate with white rice and broccolini.

Why You’ll Love Them

  • Easy – While they might seem fancy, these spinach stuffed pork chops are very easy to make.
  • Made in One Pan – Making the filling and pork chops in one pan ensures that clean-up is minimal.
  • Moist – The creamy spinach filling makes these stuffed pork chops moist, tender, and juicy.
Ingredeints for spinach stuffed pork chops: boneless pork chops, frozen spinach, sun-dried tomatoes, cream cheese, parmesan cheese, shallot, and garlic.

Ingredients for Spinach Stuffed Pork Chops

  • Pork Chops – The recipe calls for boneless pork loin chops, thick-cut pork chops are best, however, you can use bone-in pork chops if preferred.
  • Spinach – To add some leafy greens and fiber to the spinach mixture. You can use fresh spinach or frozen spinach, see the notes section of the recipe card for details.
  • Sun-Dried Tomatoes – To add some flavor and saltiness to the filling. You can use dried or oil-packed sun-dried tomatoes.
  • Cream Cheese – To add some healthy fats and ensure the spinach mixture is rich and creamy. You can use mascarpone cheese, cream cheese, or creme fraiche if preferred.
  • Parmesan Cheese – To add some more protein and healthy fat. For the best results, use freshly grated parmesan cheese.
  • Onion and Garlic – To add flavor to the spinach filling.
  • Salt and Pepper – To season the stuffed pork chops and spinach filling.
  • Olive Oil – To cook and marinate the pork chops.
  • Dijon Mustard – To marinate the pork chops.

Dietary Adaptions

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

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

Spinach, sun-dried tomatoes, onion, garlic, cream cheese, parmesan cheese, salt, and black pepper in a white bowl.
Creamy spinach mixture in a white bowl.

How to Make Stuffed Pork Chops

  1. Marinade the pork. Add the olive oil, Dijon mustard, minced garlic, salt, pepper, and whisk to combine. Add the pork chops and allow to marinate for at least 5 minutes.
  2. Sauté the onion and garlic. In an oven-safe pan or cast-iron skillet on medium heat, sauté the onion for 3-4 minutes until tender, then add the garlic and cook for an additional minute.
  3. Make the filling. In a large bowl, add the spinach, sun-dried tomatoes, cooked onion and garlic, cream cheese, parmesan cheese, and salt, and stir until well combined.
  4. Stuff the pork chops. Transfer the boneless pork chops to a cutting board and, using a sharp knife, cut a small pocket into the side of each pork chop, then fill each pocket with 1/4 of the spinach mixture.
  5. Cook stuffed pork chops. Warm some olive oil in the same pan on medium-high heat, add the stuffed pork chops to the pan, and cook for 3-5 minutes per side until golden brown or until an internal temperature of 135°F to 145°F is reached.
  6. Serve and enjoy!

You can find the detailed instructions for these spinach stuffed pork chops in the recipe card below.

Pork chops being stuffed with creamy spinach filling.

Red’s Nutrition Tip

These stuffed pork chops are a good source of protein, fat, and micronutrients. By pairing them with a source of complex carbohydrates, such as potatoes or rice, and a side of vegetables, such as broccoli or asparagus, you can create a balanced meal.

Can I make it with pork tenderloin?

Yes! You can either cut a whole pork tenderloin into thick-cut pork loin chops and stuff them individually, or stuff the tenderloin whole by slicing a large pocket lengthwise in it and stuffing it with the spinach mixture.

Spinach stuffed pork chops cooking in a cast-iron skillet.

Serving Suggestions

These spinach stuffed pork chops pair well with a source of complex carbohydrates and vegetables, such as:

  • Mashed potatoes and green beans
  • Roasted potatoes and broccoli
  • Cauliflower mash and Brussel sprouts
  • Sweet potato puree and zucchini
  • Rice and asparagus
  • Italian bread and green salad
Close up of stuffed pork chops in a pan.

Storage + Reheat

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

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

To Reheat: Place the stuffed pork chops in a casserole dish, add a splash of water, cover it with aluminum foil, and reheat them in the oven at 350°F for 10-15 minutes or until warm. The stuffed pork chops can also be reheated on a plate in the microwave for 1-2 minutes. Ensure that the pork chops are completely thawed before reheating.

More Pork Chop Recipes:

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Creamy spinach stuffed pork chops in a cast-iron skillet.

Spinach Stuffed Pork Chops

Author: Stephanie Kay

Ready in 30 minutes, these spinach stuffed pork chops are perfect for a quick and easy weeknight dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Pork Chops:

  • 4 boneless pork chops
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper

Creamy Spinach Filling:

  • 1 teaspoon olive oil
  • 1 shallot or small onion, minced
  • 1 clove garlic, minced
  • 1/4 cup sundried tomatoes, minced
  • 1 cup (4 ounces) frozen spinach, thawed and excess water squeezed out
  • 1/4 cup cream cheese, or mascarpone cheese
  • 1/4 cup parmesan cheese, freshly grated
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. In a large bowl, add the olive oil, garlic, Dijon mustard, salt, and pepper, and whisk until well combined. Add the pork chops to the bowl and allow to marinate for at least 5 minutes or up to 24 hours in the fridge. Once the pork chops have marinated and you’re ready to cook, remove them from the fridge.
  2. In a cast-iron skillet or pan on medium heat, warm one teaspoon of olive oil, add the onion and cook for 3-4 minutes until tender. Add the garlic and cook for an additional minute until tender and fragrant. Once cooked, remove the pan from the heat and set aside.
  3. In a separate medium bowl, add the thawed spinach (ensure all excess water is removed), cooked onion and garlic, sun-dried tomatoes, cream cheese, parmesan cheese, salt, and black pepper, and stir until well combined. Set aside.
  4. Place the pork chops on a cutting board. Using a small, sharp knife, cut a lengthwise slit into each pork chop, about 3/4 of the way through the width. You’re trying to cut a pocket into the pork chop without cutting it completely in half.
  5. Using a spoon, fill each pork chop pocket with 1/4 of the creamy spinach mixture.
  6. In the same cast-iron skillet or pan, warm a drizzle of olive oil, then place the stuffed pork chops into the pan, and sear them for 3-5 minutes per side until golden brown and cooked through to an internal temperature of 135°F to 145°F, depending on preference, when tested with a meat thermometer.
  7. Once cooked, remove the stuffed pork chops from the pan and let them rest for 5 minutes before serving. This allows the pork juices to redistribute in the pork chop to ensure they don’t pool out when cut.
  8. The stuffed pork chops can be served immediately or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Fresh Spinach: Swap the frozen spinach for 4 cups of fresh spinach. Roughly chop the spinach, then add it to the pan with the garlic as per step 2, stir, and cook for 1-2 until all of the spinach is wilted. Once cooked, remove from the heat, allow it to cool completely, then press to remove any excess water before adding to the bowl as per step 3.

Nutrition

  • Serving Size: 1 serving
  • Calories: 286 calories
  • Sugar: 2 grams
  • Fat: 16 grams
  • Carbohydrates: 5 grams
  • Fiber: 1 gram
  • Protein: 29 grams

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12 Best Ways to Increase Protein Intake

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Whether you want to eat a more balanced diet, build muscle, or lose weight, here are some easy ways to increase your protein intake with protein-rich foods.

A high-protein salad with grilled chicken, chickpeas, eggs, and feta cheese on a white plate with a fork on a blue background.

Table of contents

Why do you need protein?

Protein is an essential nutrient, along with carbohydrates and fat, that must be consumed through the diet because the body cannot biosynthesize enough to maintain health and survival. Protein is made up of essential amino acids, which play many crucial roles in the body including functioning as skeletal muscle, enzymes, hormones, and immune factors.

Increasing protein intake can help to promote muscle growth, improve muscle recovery, maintain lean muscle during weight loss, regulate blood sugar levels, control appetite, increase metabolic rate, promote weight management, and reduce the risk of dietary-related illness (1, 2, 3, 4, 5, 6, 7).

How much protein do you need daily?

The current recommended daily intake (RDA) for protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight per day for adults over 18 years old (8). The RDA is the amount of a nutrient you need to meet your basic nutritional requirements, therefore, individuals seeking to protect against muscle loss, maximize muscle gain, lose body fat, or older individuals at risk for sarcopenia or muscle loss may benefit from an increased intake of protein.

Exactly how much protein you need depends on the individual and their personal goals. For adults looking to optimize health and protect against lean mass loss, a range of 1.2 to 1.6 grams per kilogram (0.54 to 0.7 grams per pound) of body weight per day is more optimal, while non-dieting adults looking to maximize resistance training adaptation a range of 1.6 to 2.2 grams per kilogram (0.7 to 1.0 grams per pound) of body weight per day may be more ideal (9, 10, 11).

Infographic on how to increase protein intake.

How to Increase Protein Intake

Increasing protein intake doesn’t need to be complicated, it just requires a little thought and planning. Here are 12 easy ways to add more protein to your diet.

1. Increase your protein portion size.

The quickest, and arguably easiest, way to increase your protein intake is simply to eat a larger portion of the protein you are already eating. Eating 1 egg for breakfast? Eat 2. Eating 1/2 can of tuna for lunch? Eat the whole can. Eating 3 ounces of chicken for dinner? Eat 4 ounces of chicken. By simply increasing the portion size of your protein source at every meal, even if it’s small, you can easily increase your daily protein intake without much effort.

2. Build your meals around protein.

Make protein the central character of your meal and build your meal around it. Begin by deciding whether you are going to eat salmon, steak, turkey, or tofu, and then decide what you’re going to add to it. Once you’ve determined the protein source you can then add a serving of complex carbohydrates in the form of grains, potatoes, beans, or lentils, fiber in the form of vegetables or fruit, and a source of healthy fat to create a balanced meal that is packed full of protein.

3. Eat protein at every meal.

Don’t wait until dinner to start eating your protein, ensure that you’re including a source of protein at breakfast, lunch, and dinner. Although you can certainly create a healthy breakfast without a ton of protein, if you’re trying to increase your protein intake neglecting to include it in your morning meal will leave you playing catch up all day long. Instead, include a source of protein in all of your meals to ensure you’re reaching your protein target by the end of the day.

4. Eat a savory breakfast.

Generally speaking, savory breakfasts are higher in protein than sweet ones. By opting for eggs, sausages, turkey bacon, smoked salmon, tofu scramble, cheese, or a combination of them, you’ll likely consume more protein than you would be opting for a bowl of cereal, a fruit smoothie, or toast with jam. With that being said, if you prefer a sweet breakfast, that’s not a problem, just do your best to be strategic and look for ways to boost the protein intake with foods such as yogurt, milk, nuts, or nut butter. There are plenty of high-protein breakfast foods you can include in your morning meal.

5. Eat your protein first.

When it’s time to eat, focus on eating your protein first. That is not to say you need to eat your entire protein source before you eat anything else, you can enjoy bites of everything along the way, but do your best to ensure that you’re finishing your protein before you get too full. If you leave your protein until the end of your meal, you’ll risk filling up on the other stuff and risk leaving some of the much-needed protein on your plate.

6. Prioritize animal protein.

Although both animal and plant proteins are highly nutritious and can and should be included in a healthy diet, gram per gram, animal sources of protein are more concentrated sources of protein and can, therefore, more easily and quickly increase your daily protein intake.

Animal protein sources, such as meat, poultry, and seafood, are primary sources of protein, meaning they contain more protein than carbohydrates or fat, while plant proteins, such as beans, lentils, nuts, and seeds, are primary sources of another macronutrient. On average, beans and lentils have a 3:1 ratio of carbohydrates to protein, while nuts and seeds have a 2:1 ratio of fat to protein (12, 13). Although some plants do contain protein, gram per gram, and calorie per calorie, animal proteins have higher levels of protein so prioritizing animal protein sources can help to increase protein intake.

To be clear, you can still increase your protein intake if you follow a vegetarian diet or don’t eat a lot of meat. You’ll simply need to be more strategic when choosing your vegetarian protein sources as some options, such as tofu and tempeh, are more concentrated in protein than others, such as nuts and seeds.

7. Use animal and plant-based proteins together.

When it comes to protein, you also don’t need to choose. You can consume a combination of animal proteins and plant-based protein sources. Not only will this give you more options to choose from but pairing them together and consuming them in the same meal can help to increase your overall protein intake. By building meals with chicken and black beans, or salmon and chickpeas, you can eat more protein, while increasing your fiber intake at the same time.

8. Reach for high-protein snacks.

In addition to high-protein meals, snacks are a great time to eat more protein. Although the most popular snack foods tend to be richer in carbohydrates, such as crackers, granola bars, toast, or fruit, incorporating a little protein into your snack (or making it the star of the show) is another great way to increase your protein intake throughout the day. Items such as Greek yogurt, cottage cheese, hard-boiled eggs, deli roll-ups, jerky, cheese, edamame, and natural peanut butter or almond butter make great snacks on their own or can be used in conjunction with other foods to create a high-protein snack.

9. Opt for lean meat and low-fat dairy.

While all forms of meat and dairy contain high-quality protein, healthy fats, and micronutrients, opting for lean cuts of meat and low-fat dairy products is an efficient way to increase protein intake without increasing calorie intake. Since dietary fat contains 9 calories per gram and carbohydrates and protein contain 4 calories per gram, gram per gram, fatty cuts of meat contain more calories from fat and less protein compared to leaner cuts. Opting for lean poultry, fish, and meats, such as chicken breasts, chicken thighs, tuna, white fish, turkey, pork loin, bison, sirloin steak, and round roast, and low-fat dairy products, such as plain Greek yogurt, low-fat cottage cheese, skyr, or low-fat cheese, you can increase your daily protein intake without increasing saturated fat or calories.

10. Use no-cook protein sources.

Since most protein sources take time to cook and prepare, no-cook protein sources are a great way to increase protein intake without much effort. Whether you don’t like to cook, you’re in a rush, or it’s too hot to turn on the oven, reaching for minimally processed sources of prepared protein can help to ensure you’re eating enough protein at every meal. Easy-to-find no-cook protein sources include deli meat, beef jerky, Greek yogurt, skyr, canned tuna, smoked salmon, canned chicken, cottage cheese, canned beans, canned lentils, frozen edamame, and hard-boiled eggs, which you can buy pre-cooked in many grocery stores.

11. Eat more beans and lentils.

Although beans and lentils are primarily carbohydrates, they have a much higher protein content than other sources of carbohydrates. Compared to whole grains, grain products, fruits, and vegetables, beans, and lentils contain more plant protein per serving, which makes them high-protein foods you can add to your diet. In addition to whole beans and lentils, you can opt for legume-based dips and spreads and use bean or chickpea pasta to make your favorite pasta dishes for an extra protein boost.

12. Use protein powder, as needed.

If you’re struggling with the above suggestions, or are in the process of working on them, including a high-quality protein powder in your diet is another great way to increase your protein intake. A single scoop of protein powder averages 20 grams of protein per serving, which is equivalent to roughly 2.5 ounces of chicken, 3 ounces of steak, or 3 large eggs, making it a simple way to quickly boost protein intake (14, 15, 16). However, protein powders should always be considered a supplement to a healthy diet, not a replacement for one. So do your best to look for ways to eat more protein with real food and use protein powder only as long as needed.

Protein Intake FAQs

Here are some commonly asked questions about increasing protein intake.

What foods are highest in protein?

The most protein-rich foods include lean beef, lean pork, bison, chicken, turkey, tuna, white fish, Greek yogurt, cottage cheese, eggs, and firm tofu.

How can I increase my protein intake fast?

The quickest way to increase your protein intake is to add a substantial portion size of protein to every meal. By including a palm-sized portion of protein at breakfast, lunch, and dinner, and including smaller portions in snacks, you can easily increase your protein intake throughout the day to reach your recommended daily protein target.

How do you eat more protein as a vegetarian?

Including high-protein plant foods in meals is the best way to eat more protein as a vegetarian. By adding a palm-sized portion of plant-based protein, such as tofu, tempeh, beans, or lentils, to your breakfast, lunch, and dinner you can help to ensure you are consuming enough protein on a vegetarian or vegan diet. Additionally, including smaller portions of protein-rich plant foods, such as pumpkin seeds, natural peanut butter, hemp seeds, and chia seeds, in snacks can help to add a boost of protein to your diet. Furthermore, vegetarians can use protein supplements, such as a plant-based protein powder, protein shakes, or protein bars, to increase protein intake.

The Bottom Line

A high-protein diet has been shown to improve overall health by building and maintaining muscle mass, supporting weight management, regulating blood sugar levels, and improving satiety signals. By including a well-sized source of protein in every meal, building your meals around it, eating it first, and snacking on protein in between meals, you can easily increase your daily protein intake without too much effort.

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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