Stephanie Kay Nutrition

Real Food for Real Life

No-Bake Granola Bars

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

How to Make No-Bake Granola Bars

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

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

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

Red’s Nutrition Tip

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

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

Additional Mix-Ins

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

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

Storage

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

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

More Bars Recipes:

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

No-Bake Granola Bars

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Nutrition

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

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Sweet Potato vs. White Potato: Which is Healthier?

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Sweet potatoes and white potatoes are both diet staples that have been consumed widely across various cultures, however, a debate as to which one is healthier has emerged. Although sweet potatoes are often touted as a better option, these tubers are a lot more similar than you may think. Here is a complete nutrition comparison of sweet potato vs. white potato.

Pile of sweet potatoes and pile of white potatoes.

Table of contents

The Difference Between Sweet Potato and White Potato

Although they share the same name, sweet potatoes and white potatoes are botanically unrelated; sweet potatoes are from the Convolvulaceae plant family, while white potatoes come from the Solanaceae plant family (1). Sweet potatoes are related to morning glories, other vines, trees, and shrubs, while white potatoes are related to nightshade vegetables such as tomatoes, peppers, and eggplants. For this reason, sweet potatoes and white potatoes offer different nutrients, vitamins, and minerals.

White potatoes come in shades of brown, yellow, and red, with white or yellow flesh, while sweet potatoes are typically orange in color, and are also found in yellow, purple, and red varieties. Although in some countries, sweet potatoes are referred to as yams, they are a different species of plant (2).

Infographic of nutrition comparison of sweet potato vs white potato with calories, protein, fat, carbohydrates, fiber, and sugar.

Sweet Potato vs. White Potato: Nutrition

Nutritionally speaking, both white and sweet potatoes are good sources of calories, carbohydrates, and fiber. Here is a comparison of the nutritional value of a 100-gram serving of raw sweet potato with skin and a 100-gram serving of raw white potato with skin (3, 4).

Nutrition per 100 gramsSweet PotatoWhite Potato
Calories86 calories77 calories
Protein1.57 grams2.05 gram
Fat0.05 grams0.09 grams
Carbohydrates20.1 grams17.5 grams
Sugar4.2 grams0.8 grams
Fiber3.0 grams2.1 grams

Calories

Sweet potatoes contain slightly more calories than white potatoes; however, the difference is minimal. Sweet potatoes contain 86 calories per 100-gram serving, and white potatoes contain 77 calories per 100-gram serving.

Protein

White potatoes contain slightly more protein than sweet potatoes; however, neither is a significant source of protein. Sweet potatoes contain 1.57 grams of protein per 100-gram serving, and white potatoes contain 2.05 grams of protein per 100-gram serving.

Fat

Neither sweet potatoes nor white potatoes are significant sources of fat or saturated fat. Sweet potatoes contain 0.05 grams of fat per 100-gram serving, and white potatoes contain 0.09 grams of fat per 100-gram serving.

Carbohydrates

Sweet potatoes contain slightly more carbohydrates than white potatoes; however, the difference is minimal. Sweet potatoes contain 20.1 grams of carbohydrates per 100-gram serving, and white potatoes contain 17.5 grams of carbohydrates per 100-gram serving.

Sugar

Sweet potatoes contain 5 times more sugar than white potatoes; however, it is natural sugar in the presence of fiber and micronutrients, unlike added sugars. Sweet potatoes contain 4.2 grams of sugar per 100-gram serving, and white potatoes contain 0.8 grams of sugar per 100-gram serving.

Fiber

Sweet potatoes contain 42% more dietary fiber than white potatoes. Sweet potatoes contain 3.0 grams of fiber per 100-gram serving, and white potatoes contain 2.1 grams of fiber per 100-gram serving.

Infographic of micronutrient comparison of sweet potato vs white potato with vitamins and minerals.

Micronutrients

Here is a vitamin and mineral comparison between sweet potatoes and regular potatoes for total content and the daily values on the Nutrition Facts labels (3, 4, 5).

Micronutrients per 100 gramsSweet PotatoWhite Potato
Vitamin A709 ug0 ug
Vitamin C2.4 mg19.7 mg
Thiamin (Vitamin B1)0.078 mg0.081 mg
Riboflavin (Vitamin B2)0.061 mg0.032 mg
Niacin (Vitamin B3)0.557 mg1.06 mg
Pantothenic Acid (B5)0.8 mg0.295 mg
Vitamin B60.209 mg0.298 mg
Folate11 ug15 ug
Magnesium25 mg 23 mg
Phosphorus47 mg57 mg
Potassium337 mg425 mg
Iron0.61 mg0.81 mg
Copper0.151 mg0.110 mg
Manganese0.258 mg0.153 mg

While sweet potatoes and white potatoes are nutritionally similar in terms of their calorie, protein, fat, and carbohydrate content, they do differ slightly in their vitamin and mineral content. Sweet potatoes contain more vitamin A, riboflavin, pantothenic acid, magnesium, copper, and manganese, while white potatoes contain more vitamin C, vitamin B6, niacin, folate, phosphorus, potassium, and iron.

Overall, sweet potatoes are a great source of vitamin A in the form of beta carotene; a 100-gram serving contains over 78% of the daily value, and white potatoes are great sources of potassium, vitamin B6, and vitamin C.

Other Factors to Consider

In addition to nutrition, here are some other factors to consider in the debate between sweet potatoes and white potatoes.

Blood Sugar + Glycemic Index

Sweet potatoes generally have a lower glycemic index compared to white potatoes; however, the glycemic index of potatoes varies depending on the type of potato and how it is prepared.

For example, boiled sweet potatoes have a GI ranking of 44, boiled white potatoes have a GI ranking of 54, baked sweet potatoes have a GI ranking of 94, and baked white potatoes have a GI ranking of 73 (6).

Glycemic index (GI) rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. Foods with a GI ranking of 70 or more cause a more rapid spike in blood sugar levels compared to foods with a GI ranking of 55 to 69, which cause a moderate spike in blood sugar levels, and foods with a  GI ranking of 55 or less, which cause a slow spike in blood sugar levels.

However, it is important to consider that potatoes are rarely consumed alone. Both regular potatoes and sweet potatoes are generally consumed as part of a larger meal, along with protein and fat, which helps to mitigate their impact on blood sugar levels.

Glycemic Load

In addition to the glycemic index, the glycemic load (GL) accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

The glycemic load ranking of a potato is also dependent on the type of potato and how it was prepared. For example, boiled sweet potatoes have a GL ranking of 11, while boiled white potatoes have a GL ranking of 14, baked sweet potatoes have a GL ranking of 10, and baked white potatoes have a GL ranking of 17 (6).

Overall, given that the glycemic index is ranked on a scale of 100, the differences between sweet potatoes and white potatoes are minimal. Not to mention, both sweet and white potatoes fall mid-range in terms of glycemic load.

Weight Loss

Both sweet potatoes and regular potatoes have a low to moderate calorie density and can support weight loss when consumed as part of a healthy diet in a calorie deficit. Moreover, the satiety index of potatoes, namely boiled potatoes, makes them great for weight loss, and boiled potatoes are considered one of the most filling foods.

Cooking Methods

When comparing sweet potatoes and regular potatoes, it is important to consider the way they are consumed. While raw and boiled potatoes and sweet potatoes have very similar nutritional values, they are rarely consumed in this fashion. Rather, potatoes are more commonly consumed with additional ingredients, via various cooking methods, and/or as part of a larger meal.

For instance, while the satiety of boiled potatoes might be high as the palatability is low, the palatability of baked sweet potato sprinkled with brown sugar, a white potato dolloped with sour cream and bacon, or a pile of creamy mashed potatoes might be much higher, making them easier to consume.

If the objective is not to overconsume calories from potatoes, it is best to opt for sweet potatoes and white potatoes that are minimally processed are baked, boiled, stewed, or roasted, and limit ultra-processed foods, such as French fries and potato chips, as they are much easier to overeat.

Cost

Sweet potatoes are generally more expensive than white potatoes, such as russet potatoes, because they are more in demand. Given the nutritional differences between the two are minimal, the best option is the one that best suits your budget.

Personal Preference

Regular potatoes have a mild and earthy flavor, while sweet potatoes have a slightly sweet and nutty flavor. This is important to consider when adding potatoes to a recipe, as their flavor will impact the outcome of the dish.

So, are sweet potatoes healthier than regular potatoes?

In the battle of the white and sweet potato, there really isn’t a clear winner. Sweet potatoes are higher in fiber and contain more beta-carotene; however, white potatoes contain fewer calories, more protein, less sugar, and more micronutrients. Although sweet potatoes tend to have a lower glycemic index and glycemic load when boiled, however, white potatoes have a lower glycemic index when baked.

Overall, eating sweet potatoes and white potatoes are both healthy choices. Exactly how each type of potato affects your overall health and weight is largely dependent on how they are prepared, how much is consumed, and what they are consumed with.

The Bottom Line

Regular potatoes and sweet potatoes are starchy vegetables and sources of complex carbohydrates. Sweet potatoes contain more fiber, but white potatoes contain fewer calories and more vitamins and minerals, however, both white potatoes and sweet potatoes belong in a healthy diet. Given both are healthy choices, the best choice is the one that best fits your budget and the one that you feel like eating.

Spanish Pork Chops

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Ready in 30 minutes and cooked in a smoky tomato sauce, these one-pan Spanish pork chops are a quick, easy, and flavorful meal. Serve them with rice and vegetables for a simple weeknight dinner.

Spanish pork chops in a bowl with a side of broccoli.

I don’t know about you, but I love Spanish cooking. From smoky paprika to spicy chilies to salty ham to sweet olives and acidic citrus, Spanish cooking is filled with a wide variety of fresh and simple ingredients that create so much flavor. Fortunately, even if you’ve never been to Spain, you can cook up these flavors in your kitchen with these Spanish pork chops!

This recipe combines simple Spanish ingredients to create a Bravas-style sauce; a bold, slightly spicy, garlicky tomato sauce from Madrid, which is the perfect sauce to nestle pork chops and beans to create a hearty and healthy one-pan meal.

Spanish pork chops in Bravas sauce with white beans with a side of Spanish rice, parsley, and broccoli.

Why You’ll Love Them

  • Quick and Easy – Made in one pan and ready in 30 minutes, this recipe is perfect for a weeknight dinner.
  • Full of Flavor – These Spanish pork chops are full of Mediterranean-inspired flavors.
  • High in Protein and Fiber – The combination of pork and beans ensures this dish contains over 40 grams of protein and 11 grams of fiber per serving.
  • Keep Well – The pork chops made great leftovers or a meal prep idea as they keep well in the fridge and freezer.
Ingredients for Spanish pork chops: boneless pork chops, crushed tomatoes, onion, garlic, smoked paprika, red pepper flakes, red bell pepper, white beans, and chorizo sausage.

Ingredients + Substitutions

  • Pork Chops – I used boneless pork chops for this recipe, but you can use bone-in pork chops if preferred. See the notes section of the recipe card for details.
  • Tomatoes – To make smoky Bravas-style tomato sauce. The recipe calls for crushed tomatoes, but you could use diced tomatoes or tomato sauce if preferred.
  • Bell Pepper – To add some veggies. The recipe calls for a red bell pepper, but you can use a yellow or orange bell pepper if needed.
  • Chorizo – To add some more protein, and fat, and enhance the Spanish flavor. I use cured Spanish chorizo sausage in my recipe, but you could use raw if preferred. If you can’t find chorizo sausage, salami or another form of dried sausage will work.
  • Onion and Garlic – To add flavor. You can use onion powder and garlic powder if preferred, see the notes section of the recipe card for details.
  • Paprika – To add the Spanish flavor. Smoked paprika is recommended for the best results, however, any paprika will work.
  • Red Pepper Flakes – To add a bit of spice to the sauce, although optional.
  • White Beans – To add some additional protein, complex carbohydrates, and fiber. I used white kidney beans, also known as cannellini beans, however, any white beans will work.
  • Olive Oil – To add healthy fats and cook the pork chops.
  • Salt and Pepper – To season.
Seared pork chops in a skillet.
Chorizo sausage, onion, red bell pepper, garlic, paprika, red pepper flakes, and salt in a skillet.

Dietary Adaptions

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

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

Bravas-style tomato sauce in a skillet with white beans.
Pork chops in tomato sauce with white beans.

How to Make Spanish Pork Chops

  1. Season the pork chops. Place the pork chops on a cutting board and season them with salt and pepper on both sides.
  2. Sear the pork chops. Warm the olive oil in a large pan or skillet over medium-high heat, then add the pork chops and cook for 3-4 minutes per side until mostly cooked through, then remove from the pan and set them aside on a plate.
  3. Cook the chorizo. Add the diced chorizo sausage to the pan and cook for 1-2 minutes until it begins to soften.
  4. Sauté the veggies. In the same pan, sauté the onion for 3-4 minutes, then add the bell pepper and cook for an additional 1-2 minutes, then add the garlic, smoked paprika, red pepper flakes, and salt and cook for a final minute until fragrant.
  5. Add the tomatoes and beans. Add the crushed tomatoes and white beans to the pan, stir to combine, and allow to simmer for 5 minutes. Taste the sauce and adjust the seasoning with additional salt and freshly ground black pepper as needed.
  6. Add the pork chops. Return the pork chops to the pan, submerging them in the tomato sauce, then add the olives and cook for a final 5 minutes to reheat the pork.
  7. Serve and enjoy! The pork chops can be served immediately with a sprinkle of parsley, rice, and vegetables.

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

Pork chops in tomato sauce with white beans.

Red’s Nutrition Tip

Pork has a bit of a reputation for being an unhealthy meat, however, it’s a great source of protein, and pork chops are a great source of lean protein and micronutrients. In fact, gram per gram, pork chops have a similar nutrition profile to chicken thighs, chicken breasts, and lean cuts of red meat.

Serving Suggestions

This Spanish pork chop recipe is a good source of protein and fat with moderate amounts of carbohydrates and fiber. To ensure it’s a more balanced meal, I would recommend serving the pork chops with a source of grains or root vegetables and fibrous vegetables, such as:

  • Rice + Broccoli
  • Roasted Potatoes + Green Salad
  • Mashed Potatoes + Carrots
Two bowls of Spanish pork chops with parsley.

Storage + Reheating

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

To Freeze: Once cooled completely, add the Spanish pork chops to an airtight container and store them in the freezer for up to 3 months.

To Reheat: Once thawed, place the pork chops and sauce mixture in a pan on medium heat for 3-5 minutes until warmed through. The pork can also be reheated in the microwave for 1 to 2 minutes or until warm.

More Pork Chop Recipes:

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Spanish pork chops in a bowl with a side of broccoli.

Spanish Pork Chops

Author: Stephanie Kay

Made in one pan and ready in 30 minutes with over 40 grams of protein, this Spanish pork chop recipe is perfect for a weeknight dinner. Serve it with rice and veggies for a healthy and balanced meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Spanish
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 4 boneless pork chops
  • 2 ounces chorizo sausage, diced
  • 1 onion, diced
  • 1 red bell pepper, thinly sliced
  • 2 cloves garlic, minced
  • 1 tablespoon smoked paprika
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 can (14 ounces) crushed tomatoes
  • 1 can (14 ounces) white beans, strained and rinsed
  • Salt, as needed
  • Black pepper, as needed

Instructions

  1. Place the pork chops on a large cutting board, pat them dry, and season them generously with salt and black pepper on both sides.
  2. In a cast-iron pan or large skillet over medium-high heat, warm the olive oil, then add pork chops and cook for 2-3 minutes per side until browned and partially cooked through. Then transfer them to a plate and set aside.
  3. In the same pan, add the diced chorizo sausage and cook for 1-2 minutes until the oils start to release, then add the diced onions and cook for 3-4 minutes until tender, then add the sliced bell pepper and cook for an additional 1-2 minutes until tender.
  4. Add the garlic, smoked paprika, red pepper flakes, and a pinch of salt to the pan and cook for an additional minute until fragrant.
  5. Add the diced tomatoes and stir to combine with the vegetable mixture, then add the white beans, and stir again to combine with the tomato sauce. Reduce the heat to a simmer and cook for 5 minutes, then taste the sauce and season with additional salt as needed.
  6. Once the sauce has simmered, return the pork chops to the pan, submerge them in the tomato sauce, and cook for a final 5 minutes until cooked through.
  7. Once cooked, remove the pan from the heat and sprinkle with freshly chopped parsley to serve. The pork chops can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Bone-In Pork Chops: Increase the cooking time in step #2 to 3-4 minutes per side.

To Use Onion Powder: Use 1 teaspoon of onion powder and add it in step #4 with the garlic and paprika.

To Use Garlic Powder: Use 1/2 teaspoon of garlic powder in step #4.

Nutrition

  • Serving Size: 1 serving
  • Calories: 485 calories
  • Sugar: 8 grams
  • Fat: 19 grams
  • Carbohydrates: 39 grams
  • Fiber: 11 grams
  • Protein: 41 grams

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15 of the Most Filling Foods

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Whether your goal is to lose weight, gain weight, or simply fuel your body a little better, satiety plays an important role in meal satisfaction, dietary adherence, and consistency. Here is a list of the most filling foods to create a balanced diet and help you reach your goals.

Pot of boiled potatoes.

What makes a food filling?

The satiety of a food is determined by its macronutrient composition, as protein and fiber increase satiety, as well as its processing and overall palatability (1, 2). The most filling foods tend to be:

  • Higher in Fiber: A high fiber intake has been associated with increased feelings of fullness, as high-fiber foods are known to delay gastric emptying and increase digestion time. Fiber can also help to balance blood sugar, which can mitigate extreme dips and spikes in energy, and increase feelings of fullness (3).
  • Higher in Protein: Research shows that protein is the most satiating macronutrient as it impacts several satiety hormones that control feelings of hunger and fullness.
  • Lower Energy Density: Energy density refers to the number of calories a food contains relative to its weight or volume; foods high in water and fiber but low in fat have a low energy density. Low-energy-density, high-volume foods are known to be more filling than high-energy-density, low-volume foods.
  • Lower Palatability: Generally, foods with a high energy density are more palatable but not satiating, while foods with low energy density are more satiating but less palatable. The perfect combination of saltiness, sweetness, and richness in calorie-dense foods, also known as the bliss point, makes them very easy to overeat, whereas bland foods are far more likely to satisfy hunger (4).

Satiety is known as the state of being completely satisfied, or of being fed or gratified to or beyond capacity, and can be used to measure how filling foods are.

Infographic of satiety index ranking of various foods.

What is the Satiety Index?

The satiety index is a tool that ranks foods on their ability to satisfy hunger. It was developed by a group at the University of Sydney in Australia where they compared the filling effect of 38 different foods to determine which foods satisfy hunger more than others (5).

The index uses white bread as the baseline with a rating of 100; foods that score higher than 100 are more filling and those under 100 are less filling. While the satiety index takes into consideration how long a food will keep you full, it does not account for the nutritional value of a food.

Infographic of the most filling foods: boiled potatoes, fish, oatmeal, oranges, apples, brown rice pasta, beef steak, baked beans, grapes, whole grain bread, popcorn, eggs, cheese, white rice, and lentils.

List of the Most Satiating Foods

Generally, whole unpressed foods are considered the most satiating, here is a list of the top 15 most filling foods.

1. Boiled Potatoes

While potatoes have a reputation for being unhealthy, they are incredibly nutritious and the most filling food according to the satiety index. White potatoes are a good source of resistant starch, vitamin C, vitamin B6, and potassium, and a great source of complex carbohydrates you can add to create a balanced meal and make it more satiating. Boiled potatoes scored 323 on the satiety index.

2. Fish

Fish is a great source of lean protein, which is highly satiating, and fish is one of the most high-protein, low-calorie foods. Fish, as well as other seafood and shellfish, contains healthy fats in the form of omega-3 fatty acids, which are essential and must be obtained through the diet as the body cannot produce them. The high-protein and high-fat content of fish, along with its moderate to low palatability, makes it one of the most filling foods. Ling fish scored 225 on the satiety index.

3. Oatmeal

Oats are whole grains and are a good source of fiber, especially soluble fiber, which has been shown to slow gastric emptying and increase perceived satiety (6). Oats can be cooked in a variety of different ways, including breads and baked goods, but are most often eaten as oatmeal, also known as porridge. Oatmeal scored 209 on the satiety index.

4. Oranges

Oranges have a high water content and are considered some of the most hydrating foods, which makes them more filling than other foods. Oranges are also a good source of micronutrients, namely vitamin C, and a moderate source of fiber, which makes them more nourishing and satiating; however, the same does not apply to orange juice. Studies have found that solid foods, like oranges, are much more effective in reducing hunger than liquid ones, like orange juice (7). Oranges scored 202 on the satiety index.

5. Apples

Much like oranges, the high fiber content and water content of apples ensure they have a low energy density and make them some of the most filling foods. Moreover, foods with a crunchy texture, such as ripe apples, have been shown to lead to greater food satisfaction than softer foods than apple products, such as applesauce, as highly viscous foods increase fullness more than less viscous foods (7). Apples scored 197 on the satiety index.

6. Brown Pasta

While all forms of pasta scored above the median on the satiety index, brown rice pasta was considered the most filling pasta. Brown rice pasta is made from brown rice, which is a high-protein whole grain that is rich in fiber as it contains the bran, germ, and endosperm. Although the nutritional differences between white pasta and whole wheat pasta are minimal, the higher fiber content and flavor of brown rice pasta are likely to make it less palatable than traditional white pasta. Brown rice pasta scored 188 on the satiety index.

7. Beef Steak

Beef is a source of high-quality protein, complete with all nine essential amino acids, and is a very filling food. While often demonized as an unhealthy choice, beef is incredibly rich in micronutrients, and certain cuts of beef are more nutrient-dense than chicken and seafood. Moreover, beef scores very high on both the PDCAA and the DIASS scales, which are widely used measures of protein quality that look at amino acid composition and digestibility (8, 9). While all cuts of meat are good sources of protein, leaner cuts, such as beef steak, may be more filling than other fatty cuts. Beef steak scored 176 on the satiety index.

8. Baked Beans

Beans are sources of complex carbohydrates that are high in fiber and plant-based protein yet have a moderate to low energy density. The soluble fiber in beans slows the emptying of the digestive tract and helps to regulate appetite, which increases perceived satiety (10). Not only can beans be used as a source of plant protein in vegetarian meals, but they can be paired with animal protein, such as beef, chicken, pork, or eggs, to create balanced meals that are very high in protein, making them even more satiating. Baked beans scored 168 on the satiety index.

9. Grapes

The high water content of grapes makes them a high-volume food with a low-calorie density, which helps to contribute to feelings of fullness. Grapes also provide a greater mouthfeel than other foods, as they satisfy the needs for crunch and texture, which helps to increase their satiety factor. Grapes scored 162 on the satiety index.

10. Whole Grain Bread

The higher fiber content of whole-grain bread makes it more filling than traditional white bread. Because whole grains contain the bran and germ, breads made from whole grain flour contain more micronutrients, protein, and fiber than breads made of refined flour. Pairing whole wheat bread with a source of fiber, such as deli meat, eggs, and cottage cheese, can help to create a more filling and balanced meal. Wholemeal bread scored 157 and whole grain bread scored 154 on the satiety index.

11. Popcorn

Corn is a whole grain that is rich in fiber and popcorn is a low-calorie, high-volume food that is perfect for a filling snack. While movie theater popcorn contains lots of salt and added fat in the form of butter and oil, which makes it ultra-palatable, plain popcorn is low in calories and can be flavored with healthy fats, herbs, and spices. A 100-gram serving of plain popcorn contains 387 calories and 15 grams of fiber, compared to a 100-gram serving of potato chips which contains 536 calories and 5 grams of fiber (11, 12). Popcorn scored 154 on the satiety index.

12. Eggs

Eggs are one of the most nutritious foods on the planet, as they are rich in protein, healthy fats, and micronutrients. One large egg contains 6 grams of protein and 13 essential vitamins and minerals. While eggs have a bad reputation for being high in cholesterol, consuming eggs daily is completely safe, and cholesterol is generally no longer considered a nutrient of concern. Eggs scored 150 on the satiety index.

13. Cheese

High-protein cheeses, such as low-fat cottage cheese, ricotta cheese, and parmesan tend to be more satiating than lower-protein, higher-fat cheeses. In addition to cheese, high-protein dairy products, such as regular yogurt, Greek yogurt, and skyr are also known to promote satiety. Cheese scored 146 on the satiety index.

14. White Rice

Although brown rice is often touted as the healthier choice, the nutritional differences between white and brown rice are minimal, and white rice appears to provide a similar level of satiety compared to other filling foods. While brown rice contains more fiber and slightly more protein than white rice, white rice is typically enriched with added micronutrients such as iron and B vitamins, which can help to increase satiety signals. Moreover, removing the bran and germ in white rice helps to make white rice more easily digested, making the nutrients more bioavailable. White scored 138 and brown rice scored 132 on the satiety index.

15. Lentils

Much like beans, lentils are a great source of fiber, complex carbohydrates, and vegetarian protein, and have a relatively low energy density. Lentils are also rich in prebiotic fiber, a form of fiber that fuels the beneficial bacteria of our microbiome and is great for gut health. Lentils can be cooked and enjoyed as a side dish or used in salads, curries, soups, or stews. Lentils scored 133 on the satiety index.

What are the least-filling foods?

According to the satiety index, the least-filling foods are highly processed foods, specifically those that are low in protein, low in fiber, and have high energy density. The satiety index rates croissants, donuts, candy bars, chips, ice cream, French fries, and cereal as some of the least filling foods. These foods are often referred to as “empty calories” as they are high in calories and contain little to no nutritional value.

Food Satiety, Weight Loss, and Weight Gain

The satiety index of a food can also play an important role in weight management. While the calorie content of a food plays a major role in weight management, as a calorie deficit is required for weight loss and a calorie surplus is required for weight gain, feelings of fullness and satisfaction after a meal play a role in an individual’s behavior around food.

Consuming filling foods with a high satiety score can impact future eating habits and whether an individual will reach for fewer or more calories at their next meal.

  • For weight loss, it is best to opt for foods with a high satiety index score, such as potatoes, fish, oatmeal, fruits, and vegetables, to support feelings of fullness in a calorie deficit.
  • For weight gain, it is best to opt for foods with a low satiety index score, namely nutritious calorie-dense foods such as olive oil and fatty cuts of meat, to reduce feelings of fullness and digestive discomfort for a calorie surplus.

The Bottom Line

Minimally processed, nutrient-dense, low-calorie foods that are high in protein and fiber are more likely to promote satiety than ultra-processed, high-calorie foods high in fat and sugar. Potatoes, fish, oatmeal, oranges, and apples top the list of the most filling foods. As a rule, opting for whole foods, such as meat, seafood, beans, lentils, whole grains, nuts, and seeds, is the best way to eat fewer calories while maximizing food intake, satiety, and health benefits.

The Hunger-Fullness Scale of Intuitive Eating

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The hunger-fullness scale has become an incredibly popular nutrition and intuitive eating tool, however, you may be wondering exactly what it is and what to do with it, so here’s a complete breakdown of the hunger-fullness scale, what it is, how it works, and how to use it.

White plate with a bit of leftover rice with a fork and spoon on a wood table.

Table of contents

What is the Hunger-Fullness Scale?

The hunger-fullness scale is an intuitive eating tool designed to help you get in touch with your body’s hunger cues and fullness cues. After years of dieting, calorie counting, food avoidance, or emotional eating behaviors, it’s common to lose touch with your body’s natural messaging system, as well as how to interpret these messages (1). Also known as the hunger-satiety scale, the hunger-fullness scale is a practical tool that can help you get back in tune with your body and better respond to different levels of hunger and fullness.

Why is the hunger-fullness scale important for intuitive eating?

While hunger and fullness cues will vary from one person to the next from one day to the next, they remain incredibly helpful in the sense that they are constantly adapting to our ever-changing needs. When you are in tune with your hunger and fullness cues and learn to respond to them appropriately, you can give your body exactly what it needs.

Not only can the hunger and fullness scale help you pay attention to natural body cues but in doing so it can help you identify physical hunger from emotional hunger, as well as differentiate between external and internal hunger cues.

Infographic of hunger cues vs. fullness cues.

Hunger Cues vs. Fullness Cues

Hunger is the body’s way of telling you it needs energy. Common hunger signals include a growling tummy or, if you’re very hungry, you may feel weak, tired, or dizzy, and these physical feelings remind us to eat (2).

Fullness is a feeling of relief we experience when hunger goes away. Common fullness signals include a feeling of satiety and a slightly full stomach or, if you’re very full, you may feel stuffed, uncomfortable, or even sick, and these physical feelings remind us to stop eating (3).

Internal vs. External Cues

While physical hunger and fullness can be identified by internal body cues, both hunger and fullness can be influenced by external cues. Each day we are confronted with hundreds of emotional and environmental factors that can all influence what and how much we eat.

Eating disinhibition is the tendency to overeat in response to different stimuli, and can occur in a variety of circumstances such as such as when an individual is presented with an array of palatable foods or is under emotional distress (4).

For instance, if you are in a work meeting and someone brings in a plate of cookies, you may reach for one whether you are hungry or not. If you are at a dinner party and are served a portion size larger than expected, you may proceed to clean your plate out of politeness regardless of your hunger level. If you’re feeling sad after a rough day, you may reach for food out of comfort, or if you are overly stressed, you may choose to not eat at all. All of these are examples of how hunger cues can be influenced by external factors.

How to Use the Hunger-Fullness Scale

The hunger-fullness scale ranks our hunger and fullness cues on a scale of 1 to 10, where each number on the scale correlates to a different level of hunger and fullness. While it’s important to note that the scale is strictly a guide and different people will experience hunger and fullness differently, the scale ranks as follows:

  1. Painfully hungry, may feel sick.
  2. Ravenous, very, very distracting.
  3. Very hungry, eager to eat something.
  4. Slightly empty stomach, could wait if needed.
  5. Neutral, not hungry or full.
  6. Satisfied, slightly full stomach.
  7. Totally satisfied, hunger is gone for a while.
  8. Little too full, don’t want anything else to eat.
  9. Uncomfortably full, very stuffed.
  10. Painfully full, may feel sick.

To use the scale, before you decide to eat, take a moment to check in with yourself to see where you rank on the hunger and fullness scale. Once you’ve identified where you rate your hunger or fullness, consider the following:

Aim to start eating when you reach 3 or 4 on the scale.

At this range, you are physically hungry but not ravenous and are more likely to make food choices that support your body’s physical needs that are not influenced by emotions.

Try to limit reaching a 1 or 2 on the scale.

While life happens and you may certainly find yourself in this range occasionally, it’s best to avoid being in this range regularly. This range may cause you to make less-than-ideal food choices and has the potential to lead you to overeat.

Consider stopping eating when you reach 6 or 7 on the scale.

At this range, you are satisfied but not uncomfortable and you’ve typically consumed enough to keep you energized until your next meal. To be sure, you can always stop eating and wait 20 minutes to reassess how you’re feeling, as it can take a bit of time for fullness to truly set in (5).

Try to avoid reaching 8, 9, or 10 on the scale.

Although we will all eat beyond our fullness cues from time to time, such as holidays and celebrations, it’s best to avoid reaching this range regularly. Not only can we feel physically uncomfortable in this range, but it may invoke feelings of guilt, shame, and self-sabotage, particularly for women (6).

Remain between a 3 and 7 on the scale as much as possible.

By eating in this range, you’ll feel satisfied, nourished, and more in control of your physical hunger pangs and food choices. By using the hunger and fullness scale regularly, you learn how to tell the difference between true, physical hunger and psychological hunger that is caused by emotions, like stress, boredom, sadness, or happiness.

Benefits of Using the Hunger-Fullness Scale

The intuitive eating hunger and fullness scale can help you:

  • Get in tune with your body’s hunger and fullness cues,
  • Learn to listen to, interpret, and trust your own body,
  • Distinguish physical hunger from emotional hunger,
  • Distinguish internal hunger cues from external hunger cues,
  • Feel more in control of your food choices and behavior around food,
  • Be more intuitive with your food choices,
  • Be less reliant on external tools (i.e. counting calories or macros).

Tips for Using the Hunger-Fullness Scale

Here are some things to consider to ensure you get the most out of the hunger-fullness scale:

1. Remember, the scale is strictly a tool.

It’s important to use the hunger and fullness scale as a guide and not feel the need to follow the numbers “perfectly”. Your hunger will fluctuate from one day to the next and not everyone will experience the scale in the same way.

2. Check in with yourself before, during, and after you eat.

The scale is designed to be used before, while, and after you eat. Not only can it help you to determine your hunger levels before you eat and your fullness level so you know when to stop eating, but it can help you reflect on how you feel once you’ve finished eating so you can take the feelings and lessons away with you for next time.

3. Observe your behavior, don’t judge.

Be honest with yourself, while being kind to yourself. Using the hunger-fullness scale is not about being right or wrong or good or bad, it’s about getting in touch with your body and discovering what it’s trying to tell you.  Look for areas of opportunity that emerge and how you may be able to support yourself or ask others for support.

4. Take note of patterns.

As you continue to use the hunger-fullness scale, take note of patterns, eating habits, and food behaviors. Do you experience hunger at certain times during the day? Do certain activities or moments during the day trigger hunger?  What happens when you wait too long to eat? When you eat when you’re not hungry, what do you notice about your feelings? 

5. Practice.

Learning to identify and interpret your hunger and fullness cues is a practice that will take time to master and something you will continue to use when you do. Don’t put pressure on yourself to figure this out quickly, take your time, continue to use the hunger and fullness scale at every meal, and eventually, like any habit or skill, you’ll get better at it, and it will become second nature.

6. Ask for help.

Whether you’re just getting started on your intuitive eating journey or you’ve been working on it for a while, don’t be afraid to ask for help. Work with a registered dietician or certified intuitive eating counselor to help address your personal intuitive eating journey and health goals.

The Bottom Line

The hunger-fullness scale is an intuitive eating tool that you can use to get more in touch with your hunger and fullness cues. By ranking your hunger and fullness level on a scale of 1 to 10 before, during, and after you eat, you can before more in tune with your body’s natural cues and help you detect the differences between eating for hunger and eating more than you want or need for emotional reasons or reasons outside of physical hunger.

Miso Crunch Salad

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If you’re looking for a new go-to salad, this miso crunch salad is for you! This Trader Joe’s inspired recipe combines sweet and salty flavors, crunchy texture, and bright colors to make the most delicious and nutritious meal.

Miso crunch salad in a white bowl with a side of chow mein noodles, roasted cashews, and cilantro.

If you’re a fan of Trader Joe’s, you may recall this miso crunch salad and just how popular it was. Unfortunately, it was discontinued, but with a little trial and error, I was able to re-create a copycat version at home!

The combination of crunchy veggies, crispy chow mein noodles, salty nuts, and smooth miso dressing makes this miso crunch salad recipe oh-so-delicious and slightly addictive. I think it’s the perfect side dish to bring to a summer BBQ as it pairs well with everything from grilled shrimp to burgers and chicken, and keeps well in the fridge so you can prep it ahead of time and grab it when you’re ready to eat.

Close up of miso crunch salad in a white bowl with a serving spoon.

Why You’ll Love It

  • Crunchy + Colorful – The combination of bright colors and crunchy textures in the salad makes it so delicious it’s almost addicting.
  • Full of Flavor – The sweet and salty flavors in the sesame miso dressing and the fresh flavors of the vegetables ensure that this miso crunch salad hits all the right notes.
  • High in Fiber – With 3 grams of fiber per serving, this Asian salad is a great way to eat more fiber.
Miso crunch salad ingredients: chopped kale, shredded cabbage, shredded carrots, cilantro, sesame miso dressing, roasted cashews, chow mein noodles, and sesame seeds.

Ingredients + Substitutions

  • Cabbage – This recipe calls for a mixture of green cabbage and red cabbage, also known as purple cabbage, to ensure the salad has some color, but you can use one or the other if needed.
  • Kale – To add some greens and fiber.
  • Carrots – To add some color and more veggies. The recipe calls for you to julienne your carrot, but you can use pre-shredded carrots if you prefer.
  • Cilantro – If you don’t like cilantro, you can use parsley and/or sliced green onions instead.
  • Cashews – To add some healthy fats and some crunch, you can use roasted peanuts if preferred.
  • Sesame Seeds – To add some flavor and more healthy fats.
  • Miso – To make the sesame miso dressing. I used white miso, as I think it provides the best flavor, but any miso paste will work.
  • Olive Oil – To make sesame miso dressing, avocado oil would also work nicely.
  • Sesame Oil – To ensure the dressing has a hint of sesame flavor. You can use regular or toasted sesame oil.
  • Rice Vinegar – To balance the dressing with some acid, apple cider vinegar, lime juice, or orange juice would also work well.
  • Honey – To add a hint of sweetness to the dressing,
  • Garlic – To flavor the dressing. The recipe calls for fresh garlic cloves, but you can use garlic powder if needed, see the notes section of the recipe card for details.
  • Fried Chow Mein Noodles – While optional, these add a nice crunchy topping to the salad.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for tamari or coconut aminos and omit the chow mein noodles.

Miso dressing in a small glass jar.

How to Make the Trader Joe’s Miso Crunch Salad

  1. Prep the vegetables. Shred the cabbage, chop the kale, slice the carrots, and mince the cilantro.
  2. Make the dressing. Add the dressing ingredients, olive oil, sesame oil, miso, rice vinegar, honey, and garlic, to a small food processor and blend until well combined. Taste and adjust the seasoning with salt as needed.
  3. Toss the salad. In a large bowl, add salad ingredients, cover with sesame miso dressing, and toss until well combined. Once mixed, sprinkle the salad with roasted cashews, sesame seeds, and crispy chow mein noodles, although optional.
  4. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 24 hours.

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

Chopped kale, shredded cabbage, shredded carrots, cilantro, and cashews in a white bowl with sesame miso dressing on top.

Red’s Nutrition Tip

Miso is a fermented soybean paste and a great fermented food to add to your diet as it is a good source of probiotics for gut health. In addition to salad dressing, miso works well in soups or as a marinade, like in my honey miso salmon and Asian salmon tray bake.

Overhead shot of miso crunch salad in a large white bowl with a tea towel, sesame seeds, cashews, and chow mein noodles on the side.

Serving Suggestions

This miso crunch salad is a great source of fiber and healthy fats, so pairing it with a source of protein and complex carbohydrates, such as rice or potatoes, can help to it a more balanced meal. I think one of the following protein sources would work well with this salad:

  • Grilled chicken
  • Grilled salmon
  • Grilled steak
  • Grilled shrimp
  • Grilled tofu
  • Edamame
Miso crunch salad on a plate with grilled chicken.

Storage

Once dressed, the salad can be stored in an airtight container in the fridge for up to 24 hours, if left any longer the salad will get soggy.

If you want to prepare the salad ahead of time, prepare the vegetables and dressing, then store them in separate airtight containers in the fridge for up to 5 days. When ready to serve, add the chopped veggies, cover with dressing, toss until well combined, and top with the remaining salad ingredients.

More Asian Salad Recipes:

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Miso crunch salad in a white bowl with a side of chow mein noodles, roasted cashews, and cilantro.

Miso Crunch Salad

Author: Stephanie Kay

This Asian-inspired salad is the perfect side dish for a summer BBQ or base for grilled chicken for a hearty lunch or dinner. Plus, the sesame miso dressing is so good that you’ll want to make a double batch and store leftovers in the fridge.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: No Cook
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Ingredients

Crunch Salad:

  • 2 cups shredded green cabbage
  • 2 cups shredded red cabbage
  • 2 cups kale, finely chopped
  • 1 large carrot, shredded
  • 1/4 cup cilantro, finely chopped
  • 1/4 cup roasted cashews, roughly chopped
  • 1/2 cup fried chow mein noodles (optional)
  • 1 teaspoon sesame seeds

Sesame Miso Dressing:

  • 1/4 cup olive oil
  • 2 teaspoons sesame oil
  • 2 tablespoons white miso paste
  • 2 tablespoons rice vinegar
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • 1 clove garlic
  • Salt, as needed

Instructions

  1. In a small food processor, add the olive oil, sesame oil, miso, rice vinegar, soy sauce, honey, and garlic clove and pulse until well combined. If you don’t have a food processor, just finely mince the garlic, then add all the dressing ingredients to a small bowl and whisk until well combined.
  2. In a large bowl, add the shredded cabbage, kale, carrots, and cilantro, and toss to combine. Cover with the dressing and toss again until everything is well coated.
  3. Top the salad with roasted cashews, sesame seeds, and chow mein noodles and serve. Any leftover tossed salad can be stored in an airtight container in the fridge for up to 24 hours.
  4. If you want to prepare the salad ahead of time, prepare the salad and dressing, store them in separate airtight containers in the fridge, and combine them when you are ready to serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 222 calories
  • Sugar: 6 grams
  • Fat: 17 grams
  • Carbohydrates: 17 grams
  • Fiber: 3 grams
  • Protein: 4 gram

Did you make this recipe?

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Cajun Chicken Burgers

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Covered in Cajun seasoning, these Cajun chicken burgers are full of flavor, a little bit spicy, and very easy to make. They are the perfect addition to a cookout or summer BBQ.

Cajun chicken burgers on a brioche bun with creamy coleslaw and a side of crinkle cut French fries on the side.

You can say goodbye to bland chicken burgers with this spicy Cajun chicken burger recipe. The combination of Cajun spices and creamy and crunchy coleslaw ensures that these chicken burgers are full of flavor while still being good for you.

Whether you’re celebrating with a family cookout, partying at a potluck, or enjoying a simple weeknight meal, these Cajun chicken burgers are the perfect addition to the grill and a great way to add more protein to your diet!

Close up a cajun chicken burger on a bun with cabbage coleslaw on top.

Why You’ll Love Them

  • Quicky and Easy – Ready in 30 minutes, these burgers are perfect for a quick weeknight dinner.
  • Flavor of Flavor – The homemade spice mix ensures that every burger bite is full of Cajun flavor.
  • High in Protein – With over 30 grams of protein per burger, these Cajun chicken burgers are a protein-packed meal.
  • Freeze Well – These burger patties can be frozen raw or cooked for up to 3 months which makes them a great meal prep idea.
Ingredients for Cajun chicken burgers; ground chicken breasts, breadcrumbs, onion, garlic, paprika, cumin, thyme, oregano, salt, brioche buns, and cheddar cheese.

Ingredients + Substitutions

  • Chicken – The recipe calls for ground chicken, but you could use ground chicken breasts, ground chicken thighs, or ground turkey if preferred. While easy to find ground chicken in most grocery stores, you can also grind chicken in a food processor by adding skinless chicken breasts or skinless chicken thighs and blending them until finely chopped.
  • Cajun Seasoning – A mixture of paprika, cumin, dried oregano, dried thyme, cayenne (or chili powder), and salt to create the Cajun spice mix for the burger patties. You can also use store-bought Cajun seasoning if preferred.
  • Onion and Garlic – To enhance the flavor of the burgers. I used fresh onion and garlic, but you could use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Breadcrumbs – To add moisture to the burgers, although they are optional.
  • Buns – I used brioche buns but you can use any burger bun you like.
  • Cheese – To add some more protein and healthy fats to the burgers. I use cheddar cheese, but you can use any sliced cheese you like, Gouda, Monterey Jack, or havarti would work well.
  • Red Cabbage – The base for the coleslaw topping, green cabbage will also work well.
  • Carrots – To add some color and more veggies.
  • Parsley – To add some greens and freshness, you can use fresh cilantro instead.
  • Yogurt – To make the creamy coleslaw dressing and add some more protein and healthy fats. I used Greek yogurt, but you could use regular yogurt, mayonnaise, or sour cream if preferred.
  • Lemon Juice – To balance the dressing with some acid.
  • Salt and Black Pepper – To season the burger and coleslaw.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free burger buns and gluten-free breadcrumbs.

To Make them Dairy-Free: Swap the yogurt for mayonnaise.

To Make them Higher in Protein: Use ground chicken breast instead of regular ground chicken.

Ground chicken, Cajun spice mix, breadcrumbs, diced onion, and minced garlic in a glass bowl.
Four raw chicken burger patties on a grey cutting board.

How to Make Cajun Chicken Burgers

  1. Mix Cajun seasoning. Add the paprika, cumin, oregano, thyme, cayenne, and salt to a small bowl and stir to combine.
  2. Mix and shape burger patties. Add the ground chicken, onion, garlic, breadcrumbs, and Cajun seasoning to a bowl and use your hands to mix the spices into the chicken, then shape the mixture into 4 evenly sized burger patties.
  3. Cook the burgers. Warm a grill or frying pan to medium-high heat, grease with a bit of olive oil, then add the burger patties and cook for 4-5 minutes per side or until cooked through to an internal temperature of 165ºF. With one minute reaming, add a slice of cheese to each burger patty and allow to melt as they finish cooking.
  4. Make the coleslaw. In a large bowl, add the yogurt, lemon juice, and a pinch of salt and pepper, whisk to combine, then add the shredded cabbage, shredded carrots, and chopped parsley and toss to combine.
  5. Assemble the burgers. Add the chicken burger to the bottom bun, top with coleslaw, and top bun.
  6. Serve and enjoy! The burgers can be enjoyed immediately or cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

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

Bowl of creamy cabbage coleslaw with a side of spicy mayo.

Red’s Nutrition Tip

You can reduce the fat content of these burgers by using ground chicken breast instead of standard ground chicken. Ground chicken is typically made with a mixture of white and dark meat and some chicken skin, which is a good source of collagen, while ground chicken is made solely of chicken breasts. Although the nutritional differences between chicken breasts and chicken thighs are minimal, you can control the calorie content of the recipe by making this adjustment.

Serving Suggestions

The burgers are a good source of protein, healthy fats, and complex carbohydrates. I served them with cheddar cheese, spicy mayonnaise, and a bit of coleslaw. To make them a more balanced meal, I would recommend serving them with a high-fiber salad or side dish, such as:

Cajun chicken burger on a white plate with a side of French fries and a glass of sparkling water.

Storage + Reheating

To Refrigerate: Cooked Cajun chicken burgers can be stored in an airtight container in the fridge for up to 4 days.

To Freeze: You can freeze the raw chicken burger patties by placing them on a baking sheet in the freezer for 30 minutes, then wrapping each burger patty in plastic wrap, and then storing the wrapped patties in a plastic bag or airtight container for up to 3 months. Cooked Cajun chicken burger patties can be wrapped individually in plastic wrap and then stored in a plastic bag or airtight container for up to 3 months.

To Reheat: You can reheat cooked Cajun chicken burger patties in the oven at 350℉ for 7 to 10 minutes, flipping halfway through, or until the center of the patty is hot. Alternatively, you can reheat the chicken burgers in an air fryer at 350℉ for 2-3 minutes or in the microwave for 1-2 minutes. If using frozen cooked burger patties, be sure to thaw them before reheating.

More Cajun Recipes:

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Cajun chicken burgers on a brioche bun with creamy coleslaw and a side of crinkle cut French fries on the side.

Cajun Chicken Burgers

Author: Stephanie Kay

These Cajun-inspired burgers are a little bit smoky, a tiny bit spicy, a lot of juicy, and full of flavor. Not only are they quick and easy to make but they freeze well making them a great meal prep idea.

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

Ingredients

Cajun Chicken Burgers:

  • 1 pound ground chicken or ground chicken breasts
  • 1 onion, minced
  • 2 cloves garlic, minced
  • 1/2 cup breadcrumbs
  • 2 teaspoons paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 teaspoon salt

Cabbage Coleslaw (optional):

  • 1 cup red cabbage, shredded
  • 1 carrot, peeled and shredded
  • 1/4 cup parsley, finely chopped
  • 3 tablespoons plain yogurt
  • 1 tablespoon lemon juice
  • Salt and black pepper, to season

To Serve:

  • 4 burger buns
  • 4 slices cheddar cheese

Instructions

  1. In a small bowl or jar, add the paprika, cumin, oregano, thyme, and salt and stir to combine.
  2. In a large bowl, add the ground chicken, minced onion, minced garlic, breadcrumbs, and Cajun spice mix, and then, using your hands, mix the ingredients until well incorporated.
  3. Once mixed, divide and shape the chicken mixture into 4 evenly-sized burger patties.
  4. Heat a grill, cast-iron skillet, or large frying pan to medium-high heat, add a bit of oil, then add the patties and cook for 4-5 minutes per side or until cooked through to an internal temperature of 165ºF. With one minute remaining on the burgers, add a slice of cheddar cheese to each burger pattie and allow it to melt as they finish cooking.
  5. While the burgers are cooking, prepare the coleslaw. In a large bowl, add the yogurt, lemon juice, a pinch of salt, and black pepper and whisk to combine. Add the shredded cabbage, shredded carrots, and chopped parsley to the bowl and toss until well combined. Taste and adjust seasoning with salt and pepper as needed.
  6. If you’d like to grill the burger buns, add them to the grill or pan at this time, open side down, and toast for 15-30 seconds until golden brown.
  7. Once the burgers are cooked, remove them from the grill and assemble them on buns with coleslaw and additional toppings of your choice.
  8. Any leftover burger patties can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 4 months.

Notes

To Use Onion Powder: Use 1 teaspoon of onion powder and add it in step #1 with the other spices.

To Use Garlic Powder: Use 1/2 teaspoon of garlic powder and add it in step #1 with the other spices.

Nutrition

  • Serving Size: 1 burger
  • Calories: 483 calories
  • Sugar: 9 grams
  • Fat: 22 grams
  • Carbohydrates: 38 grams
  • Fiber: 4 grams
  • Protein: 34 grams

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Asparagus Pasta Salad

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This creamy asparagus pasta salad is the perfect side dish for a spring potluck, summer BBQ, or a simple meal prep idea for healthy lunches. It’s full of bright green color, loaded with veggies, and covered in a rich and flavorful lemon ricotta dressing.

White bowl filled with creamy lemon asparagus pasta salad with a gold serving spoon.

If you love pasta salad, I think you’re going to love spring pasta salad. Filled with bright colors and fresh flavors this easy pasta salad recipe is full of seasonal spring produce and a great way to kick off BBQ season, plus, it’s super quick and easy to make.

In my opinion, the best part about this asparagus pasta salad is the lemon ricotta dressing. This creamy dressing comes together in a matter of minutes and adds a welcome boost of protein and velvety texture to this cold pasta salad.

Serving of asparagus pasta salad on a white plate with grilled chicken and a gold fork.

Why You’ll Love It

  • Quick and Easy – Ready in 20 minutes, this lemon asparagus pasta salad is fast to prepare.
  • Creamy – The combination of ricotta cheese, olive oil, garlic, and lemon juice creates a rich and creamy dressing that ensures this pasta salad is full of flavor in every bite.
  • Full of Fiber – This veggie-loaded pasta salad is a delicious and nutritious way to ensure you’re getting your eating your veggies and contributing to your daily fiber intake.
  • Keeps Well – This pasta salad keeps well in the fridge for up to 5 days making it a great make-ahead meal or wonderful leftovers you can enjoy for days to come.
Ingredients for asparagus pasta salad: uncooked pasta, asparagus, radishes, frozen peas, fresh parsley, fresh dill, lemon, ricotta, garlic, olive oil, salt, and pepper.

Ingredients + Substitutions

  • Pasta – I recommend using short-cut pasta in this recipe as the shape pairs best with the asparagus. I used rotini pasta in my recipes, however, fusilli, penne, farfalle, cavatappi, gemelli, and cavatelli would all work well.
  • Asparagus – The star of this creamy asparagus pasta salad recipe. Be sure to use fresh asparagus, frozen asparagus is not recommended as it will end up soggy.
  • Radish – To add some crunch, color, a zesty bite, and more vegetables. If you don’t like radishes, carrots or zucchini would be good alternatives.
  • Green Peas – To add a pop of freshness and additional fiber. The recipe calls for frozen peas, but you can use fresh peas if desired, see the notes section of the recipe card for details.
  • Fresh Herbs – A combination of fresh parsley and fresh dill to add some freshness and leafy greens. Fresh basil and a bit of fresh mint would also work well.
  • Ricotta – To add a boost of protein and ensure the dressing is rich and creamy. You can use whole milk or skim milk ricotta cheese or swap it for cottage cheese, sour cream, or plain Greek yogurt instead.
  • Olive Oil – To make the dressing. I used extra virgin olive oil; however, any olive oil will work, or you can use avocado oil instead.
  • Lemon – A combination of lemon juice and zest to make the creamy lemon ricotta dressing. If you don’t have fresh lemons, you can omit the zest and use lemon juice concentrate or red wine vinegar instead.
  • Garlic – To flavor the dressing.
  • Salt and Pepper – To season.
Small glass jar with creamy lemon ricotta dressing and a spoon.

Dietary Adaptions

To Make it Gluten-Free: Use your favorite gluten-free pasta or white beans instead.

To Make it Dairy-Free: Swap the ricotta cheese for soft tofu.

Asparagus and green peas in a white bowl with ice water.

How to Make Asparagus Pasta Salad

  1. Make the dressing. While the pasta is cooking, add the ricotta cheese, olive oil, garlic, lemon juice, lemon zest, and salt to a small jar or bowl and whisk to combine.
  2. Prep the veggies. Trim and chop the asparagus, slice the radishes, and mince the parsley and dill.
  3. Blanch the veggies. Add the asparagus to a small pot of boiling water and cook for 2 minutes, then add the green peas and cook for an additional minute. Once cooked, transfer to a bowl of ice water to cool.
  4. Boil the pasta. Bring a large pot of salted water to a boil, add the uncooked pasta, and cook as per package directions or until al dente.
  5. Cool the pasta. Once cooked, strain the pasta in a large colander and then it under cold water to cool it down.
  6. Mix the pasta salad. Transfer the cooked pasta, asparagus, green peas, radish, parsley, and dill to a large bowl, cover with the lemon ricotta dressing, and toss until well combined. Taste and adjust seasoning with salt and pepper as needed.
  7. Serve and enjoy! The asparagus pasta salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

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

Large white bowl with cooked pasta, blanched asparagus, green peas, sliced radish, parsley, dill, and lemon ricotta dressing on top.

Red’s Nutrition Tip

If you’re concerned about white pasta being “unhealthy”, there is nothing to worry about. Not only is pasta a great source of complex carbohydrates, but it’s made with minimal ingredients and contains moderate amounts of protein, fiber, and micronutrients. In fact, the nutritional differences between white pasta and whole wheat pasta are minimal and both can be included in a healthy and balanced diet.

Serving Suggestions

This creamy asparagus pasta salad is a great source of complex carbohydrates, fiber, and healthy fats. Therefore, serving it with a source of protein, such as grilled chicken, steak, or fish, can help to create a balanced meal. I would suggest serving it with one of the following:

Creamy asparagus pasta salad in a white bowl with gold serving spoons and a jar of lemon ricotta dressing on the side.

Storage

Transfer the asparagus pasta salad to an airtight container and store it in the fridge for up to 5 days.

More Asparagus and Pasta Salad Recipes:

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White bowl filled with creamy lemon asparagus pasta salad with a gold serving spoon.

Asparagus Pasta Salad

Author: Stephanie Kay

This creamy lemon asparagus pasta salad recipe makes a wonderful vegetarian lunch or side dish. Plus, it keeps well in the fridge for days making it a great make-ahead salad.

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

Ingredients

Pasta Salad:

  • 1 pound short-cut pasta, such as rotini, fusilli, penne, or farfalle
  • 1 pound asparagus, ends trimmed and cut into 1-inch pieces
  • 1 cup frozen peas
  • 1 cup radish, halved and thinly sliced
  • 1/4 cup parsley, roughly chopped
  • 2 tablespoons fresh dill, finely chopped

Lemon Ricotta Dressing:

  • 1/4 cup ricotta cheese
  • 1/4 cup olive oil
  • 1 clove garlic, finely minced or grated
  • 3 tablespoons lemon juice
  • 1 teaspoon lemon zest
  • 1/2 teaspoon salt, plus more as needed
  • Black pepper, to taste

Instructions

  1. In a small bowl or jar, add the ricotta, olive oil, garlic, lemon juice, lemon zest, and salt, and whisk until well combined. Set aside.
  2. Wash the asparagus, then trim the ends, and slice into 1-inch pieces. Wash the radishes, then cut them in half, and then thinly slice them into bite-size pieces.
  3. Bring a large pot of salted water to a boil, add the pasta, and cook as per package direction or until al dente.
  4. Place a large bowl of ice water on the counter.
  5. Bring a small pot of water to a boil, add the sliced asparagus, and cook for 2 minutes, then add the frozen peas and cook for an additional 1 minute until both vegetables are tender and bright green. Once cooked, strain the asparagus and peas and transfer them to the bowl of ice water to cool. Once cooled, drain the asparagus and peas and gently pat dry to remove any excess water.
  6. Once the pasta is cooked, using a colander, drain the water and then run the pasta under cold water to cool it down and stop the cooking process, and then drain it again to remove any excess water. 
  7. In a large bowl, add the cooked pasta, asparagus, peas, sliced radish, parsley, and dill, pour in the lemon ricotta dressing, and toss until well combined. Taste the salad and adjust the seasoning with olive oil, salt, and pepper as needed.
  8. The pasta salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Notes

To Use Fresh Peas: Use 1 cup of fresh, raw peas and add them to the pot after the asparagus has cooked for 1 minute, as per step #5.

Nutrition

  • Serving Size: 1 serving
  • Calories: 419 calories
  • Sugar: 5 grams
  • Fat: 12 grams
  • Carbohydrates: 65 grams
  • Fiber: 6 grams
  • Protein: 14 grams

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12 Tips for Healthy Weight Gain

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Whether your goal is to gain weight, build muscle, or improve your body mass index, here are some simple yet effective tips to help with healthy weight gain.

Steak, pork, lentils, beans, and nuts on a cutting board with milk, vegetables, and weights in the background.

What is healthy weight gain?

Healthy weight gain involves gaining weight at a slow rate by prioritizing nutrient-dense foods to gain weight from muscle growth and subcutaneous fat, rather than visceral fat, to maintain a healthy body mass index (BMI).

Unlike weight loss, where a calorie deficit is required, for weight gain a calorie surplus is required. A calorie surplus occurs when calorie intake from food and beverages (calories in) exceeds the calorie expended from metabolic rate and activity (calories out).

To ensure that weight gain occurs healthily, calories must be increased slowly over time. A calorie surplus of 10-20% is adequate for gaining healthy weight and will help to prioritize muscle growth and minimize visceral body fat gain (1). This equates to an increase of roughly 200-500 calories per day, which will support a healthy weight gain of 0.25–0.5% of body weight per week.

For example, if a 150-pound adult female’s maintenance daily calorie intake is 2,000 calories per day, creating a 10% calorie surplus of 200 calories will increase her calorie intake to 2,200 per day. These additional 200 calories per day will, theoretically, accumulate to 1,400 calories per week, which is roughly 0.4 pounds gained per week and a weight gain rate of 0.27% of her body weight.

Infographic on tips for healthy weight gain.

How to Gain Healthy Weight

Here are 12 of the best tips to help you gain healthy weight.

1. Prioritize calorie-dense whole foods.

The most important thing for healthy weight gain is to prioritize nutritious foods. Although consuming high-calorie processed foods is a simple way to gain weight quickly, it is not a healthy way to gain weight. To gain healthy weight you must prioritize healthy foods, such as meat, seafood, poultry, eggs, dairy, whole grains, beans, lentils, nuts, seeds, fruits, and vegetables, to ensure you are consuming adequate nutrients as well as extra calories.

To gain weight healthily, you must consume more calories than you are expending while consuming a balance of protein, carbohydrates, fats, fiber, vitamins, and minerals from whole foods.

2. Eat enough protein.

In addition to consuming more calories, eating more protein is important for healthy weight gain. Consuming adequate protein helps to increase muscle mass which increases overall body weight. Protein helps to increase the proportion of weight gained from lean mass during overfeeding, which helps to minimize fat gain and promote healthy weight gain. The recommended protein intake for maximizing muscle growth is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of body weight per day (2).

You can increase protein intake by consuming animal protein sources, such as meat, poultry, eggs, fish, and dairy products; plant protein sources, such as tofu, beans, and lentils; and include protein supplements, such as protein powder, as needed.

3. Increase your portion sizes.

Another simple yet effective way to eat more calories to support healthy weight gain is to increase the portion size of the foods you are already eating. By simply eating a slightly larger portion of protein, complex carbohydrates, and/or healthy fats at one or two meals during the day, you can easily increase your calorie intake by several hundred calories without much effort.

That said, it’s important that you only increase the estimated portion sizes of the whole foods you are eating, not the hyper-processed foods, to ensure you are increasing calories from nutrient-dense foods to gain weight healthily.

4. Eat more often.

Eating smaller meals more often can help to increase calorie intake without getting too full or uncomfortable at meals. While eating larger portions at mealtime is one way to add more calories to your diet, if you find yourself bloated or lethargic after eating a large meal, consuming smaller meals more frequently throughout the day can help you gain weight without feeling uncomfortable.

5. Eat high-fat snacks.

Eating snacks in general is a good way to eat more calories, but eating high-fat snacks specifically can increase calorie intake in small portions. Fat is the most calorie-dense macronutrient, as it contains 9 calories per gram while protein and carbohydrates contain 4 calories per gram, therefore, foods high in fat are some of the most calorie-dense foods. Eating snacks high in fat, such as cheese, cream cheese, avocado, or nut butter, is an easy way to eat more calories without eating large portions of food.

6. Opt for fattier cuts of meat.

Opting for protein sources that are high in fat is a good way to eat more protein while eating calories at the same time. While lean meats, such as chicken breasts, white fish, and ground turkey are wonderful sources of protein, they contain little to no fat. Instead, opting for fattier cuts of meat, such as ribs, ribeye steak, chicken legs, chicken wings, and oily fish, can help to increase calorie intake while increasing protein intake and micronutrient intake at the same time. In fact, fatty bone-in cuts of meat are some of the most nutrient-dense cuts of meat and are wonderful food sources of collagen too.

7. Use full-fat dairy products.

Dairy products are very nutrient-dense foods, containing 13 essential vitamins and minerals, protein, and healthy fats, and whole milk dairy products are the most calorie-dense options (3). Whole milk products are made from whole milk, which is 3.25% milk, and opting for whole milk, whole milk yogurt, and full-fat cheese instead of low-fat or 0% dairy products is a simple way to add a few more calories to your daily intake. You can also use full-fat dairy products to make dishes like oatmeal, mashed potatoes, or creamy pasta sauces extra rich.

8. Garnish meals with nuts and seeds.

While nuts and seeds do contain protein and fiber, they are primarily sources of fat and concentrated calories. A small 1-ounce serving of nuts or seeds, such as pecans, almonds, or sunflower seeds, can provide as much as 200 calories, making them a great way to add calories to a meal or snack. A sprinkle of pumpkin seeds on a salad, a drizzle of almond butter on overnight oats, or a handful of peanuts as a snack can help you gain weight while prioritizing nutritious foods.

9. Use sauces and condiments.

Condiments are an often-overlooked source of calories and can easily contribute to healthy weight gain if opting for nutritious choices. While sugary sauces and seed oil dressings are less than ideal choices, healthy condiments made from whole foods, such as hummus, pesto, tahini, sauerkraut, kimchi, homemade mayonnaise, and healthy oils such as olive oil and avocado oil, are a simple way to add more calories to your diet. However, be mindful of the serving size you choose to consume, as many condiments are very rich in fat, which can increase the calorie content of your meal much faster than you’d expect.

10. Add liquid calories.

Liquids are a quick way to add more calories to your diet, and adding healthy liquid calories can help to promote healthy weight gain. Instead of reaching for empty-calorie beverages such as soda, sugary drinks, and alcohol, opt for beverages such as milk, fresh juices, and smoothies. Cow’s milk is a great source of protein that can be consumed on its own or added to oatmeal, chia pudding, and smoothies. Protein shakes made with a source of complex carbohydrates, protein, and healthy fats, such as berries, Greek yogurt, protein powder, and peanut butter, are not only a great post-workout snack but a simple way to add more calories and extra protein to a meal.

11. Enjoy a bedtime snack.

A high-protein snack before bed can help you increase your calorie intake, meet your daily protein target, and support muscle recovery while you sleep. Although many people believe it’s best to limit food before you go to sleep, studies show that protein consumed before sleep is effectively digested and absorbed, which helps to stimulate muscle protein synthesis. A high-protein bedtime snack such as Greek yogurt with granola, cottage cheese with fruit, or edamame contains the beneficial nutrients to help you gain weight with a healthy diet.

12. Incorporate resistance training.

In addition to a healthy diet and calorie surplus, resistance training is particularly important to ensure healthy weight gain, especially if your goal is to build muscle. Resistance training, also called strength training and weight training, is a form of exercise that increases muscular strength and endurance by exercising a muscle or muscle group against external resistance (4). Resistance training can be performed through bodyweight exercises, such as pull-ups and push-ups, or with exercises using dumbbells, barbells, or kettlebells.

Resistance training performed with progressive overload is the most effective way to build muscle, which can help you gain weight or lose weight, depending on your goal. When performed in a calorie deficit, resistance training can help to maintain lean muscle mass while losing weight, and when performed in a calorie surplus, resistance training can help to build muscle while gaining weight.

If you are a beginner to resistance training or have stopped for a long period, you may be able to gain muscle with minimal fat gain or even some fat loss, as body fat stores can be used as energy to stimulate muscle growth (5, 6). However, for individuals who have been resistance training for several years, adding pounds of muscle with zero body fat gain is highly unlikely.

It’s also important to note that resistance training has many health benefits beyond muscle building, weight gain, and weight loss. Resistance training has been shown to improve cardiovascular health, hormone health, metabolism, bone density, tendon and ligament strength, coordination, cognitive abilities, and self-esteem in healthy adults (4, 7).

The Bottom Line

To gain weight healthily it is important that you that you create a calorie surplus by eating nutrient-dense whole foods. Consuming adequate protein and creating balanced meals with complex carbohydrates, healthy fats, and fiber can help you build muscle and gain weight while maintaining a healthy body mass index. Slowing increasing calorie intake with nutritious foods in conjunction with resistance training is the best way to support healthy weight gain.

Tomato Cottage Cheese Pasta

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Turn cottage cheese into a rich and creamy pasta sauce with this tomato cottage cheese pasta recipe! With over 15 grams of protein per serving, this vegetarian pasta is perfect for a healthy, high-protein lunch or dinner.

Tomato cottage cheese pasta with fresh basil and parmesan cheese on top.

Cottage cheese is getting a lot of love these days and I’ll all for it. From ice cream to cookie dough to savory bowls and pasta, cottage cheese has gone viral and is being used in so many new and different ways. While it remains a controversial ingredient – you either love it or you hate it – this creamy salty cheese is a great way to add protein to breakfast, lunch, or dinner, including pasta sauce!

I know at first glance (or taste) blending cottage into tomato sauce might seem a little odd, it works. The combination of salty cheese, sweet tomatoes, and Italian herbs, creates a creamy pasta sauce you add to your favorite noodles for a high-protein vegetarian meal.

Close of up a bowl of pasta with creamy cottage cheese pasta sauce.

Why You’ll Love It

  • Quick and Easy – Ready in less than 30 minutes, this creamy pasta is perfect for a weeknight meal.
  • High in Protein – When paired with wheat pasta, this protein pasta sauce contains over 15 grams of protein per serving.
  • Vegetarian – This kid-friendly vegetarian recipe is something the whole family can enjoy!
Ingredients for tomato cottage cheese pasta: fusilli pasta, diced tomatoes, cottage cheese, onion, garlic, basil, parmesan, and olive oil.

Ingredients + Substitutions

  • Pasta – The recipe calls for short-cut pasta, such as fusilli, cavatappi, or penne, because I think they pair best with this creamy cottage cheese pasta sauce, but any pasta shape will work.
  • Tomatoes – I use a can of diced tomatoes in the recipe, but you could use crushed tomatoes, tomato sauce, or your favorite marinara sauce if preferred. See the notes section of the recipe card for details.
  • Cottage Cheese – To add protein to the tomato sauce and ensure it’s rich and creamy. I recommend using full-fat cottage cheese; however, 2%, 1%, and fat-free cottage cheese will also work.
  • Herbs – To add some flavor and fragrance. I added dried basil to my sauce but any dried Italian herbs you like, dried oregano, dried thyme, or Italian seasoning would all work very well. You can also add a few red pepper flakes for a bit of spice.
  • Parmesan – To add some saltiness, creaminess, and a bit more protein to the sauce. I recommend using freshly grated parmesan cheese for the best results.
  • Onion and Garlic – To flavor the sauce. I used fresh onion and garlic in the recipe, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats and cook the veggies.

Dietary Adaptions

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

To Make it Low-Fat: Use fat-free cottage cheese.

To make it Low-Carb: Swap the pasta for roasted spaghetti squash strands or zucchini noodles.

Blender with cooked tomatoes, cottage cheese, and grated parmesan.
Tomato cottage cheese sauce in a blender.

How to Make Tomato Cottage Cheese Sauce

  1. Cook the veggies. In a large pan on medium heat, warm the olive oil, add the onion, and cook for 4-5 minutes until tender. Then add the garlic and basil and cook for an additional 1-2 minutes until fragrant.
  2. Blend the sauce. In a large blender or food processor, add the cooked onion mixture, diced tomatoes, cottage cheese, and parmesan cheese, and purée until smooth and creamy. Taste and adjust seasoning with salt and pepper as needed.
  3. Add the cottage cheese sauce to cooked pasta. Add the creamy cottage cheese pasta sauce to the cooked pasta, and gently stir until well combined.
  4. Serve and enjoy! The tomato cottage cheese pasta can be served immediately with a sprinkle of fresh basil leaves and additional parmesan cheese, or the sauce can be prepared ahead of time and stored in the fridge for up to 5 days.

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

Pot with cooked pasta and tomato cottage cheese sauce on top.
Pot with pasta with cottage cheese tomato sauce.

Red’s Nutrition Tip

Cottage cheese is a source of complete protein, one of the highest protein cheeses, and a great way to add more protein to any meal or snack. If you’re not a fan of cottage cheese, simply swap it for ricotta cheese instead. It has a similar nutrition profile without the chunky texture.

Serving Suggestions

This recipe is a good source of protein, complex carbohydrates, and healthy fats; however, it could be even higher in protein and fiber to make it a more well-balanced and complete meal.

To add protein, you can add meat by cooking some ground beef, ground turkey, or ground chicken and add it to the pot with the noodles and sauce and stir until well combined or add some plant protein by adding cooked crumbled tofu instead.

To add fiber, add some steamed broccoli, cauliflower, carrots, or green peas to the pasta, and/or serve it with a green salad. You could also swap the white pasta for whole wheat pasta to add an extra small boost of fiber.

Pot with cooked pasta and tomato cottage cheese sauce on top.

Storage + Reheating

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

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

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

Bowl of tomato cottage cheese pasta with fresh basil, parmesan cheese, and a fork.

More Creamy Pasta Recipes:

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Tomato cottage cheese pasta with fresh basil and parmesan cheese on top.

Tomato Cottage Cheese Pasta

Author: Stephanie Kay

Ready in under 30 minutes and over 15 grams of protein per serving, this creamy tomato cottage cheese pasta is a hearty and healthy vegetarian recipe that is perfect for a weeknight dinner.

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

Ingredients

  • 1 pound short-cut pasta, such as fusilli or penne
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 can (14 ounces) diced tomatoes
  • 1 cup cottage cheese
  • 1/4 cup freshly grated parmesan cheese
  • Salt
  • Black pepper

Instructions

  1. Bring a large pot of well-salted water to a boil, add the pasta, reduce to a very gentle simmer, and cook to al dente or as per package directions. While the pasta is cooking, scoop out 1 cup of pasta water and set it aside. Once the pasta is cooked, drain the water, and set it aside.
  2. In a large on medium-high heat, warm the olive oil, then add the diced onion and cook for 5-6 minutes until tender, then add the minced garlic and dried basil and cook for an additional 1-2 minutes until fragrant.
  3. Transfer the onion and garlic mixture to a high-speed blender or small food processor, add diced tomatoes, cottage cheese, and parmesan cheese, and purée until smooth. Taste and adjust seasoning with salt and pepper as needed.
  4. Once the pasta is cooked and drained, return it to the pot you cooked it in, pour the tomato cottage cheese pasta sauce on top, and stir until well combined, adding splashes of the reserved pasta water to loosen it up only as needed. Once mixed, taste and adjust the seasoning with additional salt and pepper as desired.
  5. Serve immediately with freshly chopped basil leaves and more grated parmesan cheese as desired. Any leftovers can be stored in an airtight container in the fridge for up to 5 days in the freezer for up to 3 months.

Notes

To Use Marinara Sauce: Swap the canned tomatoes for 1 1/2 cups of marinara sauce.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder and add it with the tomatoes.

To Use Garlic Powder: Swap the onion for 1/2 teaspoon of garlic powder and add it with the tomatoes.

Nutrition

  • Serving Size: 1 serving
  • Calories: 370 calories
  • Sugar: 7 grams
  • Fat: 5 grams
  • Carbohydrates: 64 grams
  • Fiber: 3 grams
  • Protein: 16 grams

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Berry Baked Yogurt

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This 6-ingredient berry baked yogurt is gluten-free, high in protein, low in calories, and absolutely delicious. Not only is it easy to make but it’s a kid-approved recipe you can enjoy as a healthy breakfast or sweet snack.

Slice of berry baked yogurt on a white plate with a fork and a side of fresh berries, fresh yogurt, and maple syrup.

If you’ve never made a yogurt bake, you are certainly not alone. I kept seeing baked cottage cheese and baked yogurt recipes all over social media, so I decided to give it a try and it did not disappoint. In fact, it has a very similar consistency and texture to flan, which is an Italian dessert made from condensed milk and sugar, fortunately, this recipe is much healthier.

While it may seem a little odd at first, the combination of Greek yogurt and eggs bakes into a light and fluffy mixture with a creamy texture that is delicious and strangely additive. So, if you’re looking for a new healthy snack or toddler-friendly breakfast, give this easy berry baked yogurt a try.

Slice of berry yogurt bake on a white plate with fresh berries, yogurt, and maple syrup on top and a piece on a fork.

Why You’ll Love It

  • Minimal Ingredients – Made with 6 ingredients, this baked yogurt recipe is very easy to make.
  • High in Protein – The combination of Greek yogurt and eggs ensures that each serving contains 10 grams of protein.
  • Great for Meal Prep – This berry yogurt bake keeps well in the fridge for up to 5 days which makes it great for make-ahead breakfasts or snacks.
  • Kid Friendly – This recipe works well as a simple breakfast or healthy snack for kids and adults alike.
Ingredients for berry yogurt bake: Greek yogurt, eggs, vanilla extract, maple syrup or honey, cornstarch, and frozen berries.

Ingredients + Substitutions

  • Greek Yogurt – I used plain Greek yogurt in my recipe to ensure the baked yogurt is high in protein without added sugar, however, you can use regular yogurt or vanilla yogurt if preferred.
  • Eggs – To add a boost of protein and some healthy fats.
  • Berries – To add some color and fiber. I used frozen berries, but fresh berries work just as well.
  • Maple Syrup – To add a hint of sweetness to the yogurt bake, you can use honey or omit it completely if desired.
  • Vanilla Extract – To add flavor and fragrance, vanilla essence will also work. Although the recipe doesn’t call for it, adding a pinch of cinnamon or cardamom powder to the yogurt mixture would add some nice flavor as well.
  • Cornstarch – To thicken and bind the baked yogurt. I used cornstarch, but tapioca flour, arrowroot powder, oat flour, or almond flour would also work well.

Dietary Adaptions

To Make it Gluten-Free: Be sure to use certified gluten-free cornstarch.

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

Glass bowl with yogurt, eggs, vanilla extract, maple syrup, and cornstarch.
Whisked yogurt mixture in a glass bowl.

How to Make Baked Yogurt

  1. Mix the ingredients. Add the Greek yogurt, eggs, maple syrup, vanilla extract, and cornstarch to a large mixing bowl and whisk until well combined.
  2. Fill a baking pan. Pout the yogurt mixture into a greased 9-inch baking dish and spread it out evenly.
  3. Add the berries. Dollop the top of the yogurt mixture with berries.
  4. Baked until set. Transfer the baking dish to an oven preheated to 350°F and bake for 35-40 minutes until the sides are browned and the center is set.
  5. Serve and enjoy!

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

Baking dish with yogurt mixture and frozen berries ready for the oven.
Berry yogurt bake fresh from the oven.

Red’s Nutrition Tip

Although I used Greek yogurt in the recipe and it’s often touted as being the “healthiest” yogurt, that is not the case. The difference between Greek yogurt and regular yogurt is simply Greek yogurt is strained to remove excess liquid whey and lactose, which creates a thicker-textured yogurt that is slightly higher in protein. All forms of plain yogurt are healthy choices and can be used in this recipe, the “best” choice simply comes down to personal preference.

Slices of berry yogurt bake in a baking pan.

Can you make this in individual portions?

Yes! This baked yogurt also works well as single-serving desserts or snacks. To turn it into individual portions, grease 4-ounce ramekins, then prepare the yogurt mixture as per the instructions, pour it into the greased ramekins, dollop with berries, and then bake in the oven at 350°F for 15-20 minutes.

Serving Suggestions

This berry baked yogurt is a great source of protein and healthy fats and makes a wonderful snack on its own. If you want to eat it for breakfast and ensure it’s a balanced meal, I would suggest serving it with a side of complex carbohydrates, such as a small bowl of oatmeal and whole-grain toast.

Close up of berry baked yogurt with a bite on a fork, yogurt, maple syrup, and fresh berries.

Storage

Once cooled, transfer the berry yogurt bake to an airtight container and store it in the fridge for up to 5 days.

More Yogurt Recipes:

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Slice of berry baked yogurt on a white plate with a fork and a side of fresh berries, fresh yogurt, and maple syrup.

Berry Baked Yogurt

Author: Stephanie Kay

This baked yogurt is high in protein, full of healthy fats, and perfect for a healthy snack or light breakfast. Plus, it keeps well in the fridge so it’s great for meal prep.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 9 slices 1x
  • Category: Breakfast or Snack
  • Method: Baked
Print Recipe

Ingredients

  • 2 cups plain Greek yogurt
  • 6 eggs
  • 1/4 cup maple syrup or honey
  • 1 teaspoon vanilla extract
  • 2 tablespoons cornstarch or tapioca starch
  • 1 cup berries, fresh or frozen

Instructions

  1. Preheat oven to 350°F and grease a 9×9-inch baking pan with butter or oil.
  2. In a large mixing bowl, add the Greek yogurt, eggs, maple syrup, vanilla, and cornstarch and whisk until well combined.
  3. Pour the yogurt mixture into the prepared baking dish, spreading it out evenly, and then dollop the top with the berries.
  4. Transfer the baking pan to the oven and bake for 35-40 minutes until fully cooked when the sides are slightly golden brown, and the top is set. It’s ok if it’s a little jiggly, it will continue to bake and set as it cools down.
  5. Once baked, remove the baking pan from the oven and allow to cool completely, then slice it into 9 pieces.
  6. Once cooled, the baked yogurt be eaten on its own or topped with additional yogurt and berries. Any leftovers can be stored in an airtight container in the fridge for up to 5 days.

Notes

Baking Dish: You can use an 8×8-inch baking dish is preferred.

To Use Regular Yogurt: Swap the Greek yogurt for 2 cups of plain yogurt.

To Omit the Cornstarch: Swap the cornstarch for 2 tablespoons of tapioca flour, oat flour, or almond flour.

Nutrition

  • Serving Size: 1 slice
  • Calories: 150 calories
  • Sugar: 9 grams
  • Fat: 6 grams
  • Carbohydrates: 13 grams
  • Fiber: 1 gram
  • Protein: 10 grams

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Shredded Tofu Tacos

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Ready in 30 minutes, lightly spicy, and full of plant-based protein, these shredded tofu tacos are a quick and easy vegan meal idea that even a tofu hater will love.

Three shredded tofu tacos with pico de gallo, avocado, and cilantro on top on a plate with a side of lime wedges.

Let’s be honest, vegan food gets a lot of hate and, while I don’t follow a vegan or vegetarian diet myself, meatless recipes are a great way to add more plants and variety to your diet. Plus, plant-based protein sources are often less expensive than animal proteins and are a great way to add more fiber to your diet at the same time.

I’ve shared several tofu recipes before, but I’ve never shared a shredded tofu recipe. While it’s nothing revolutionary, shredding tofu instead of slicing or cubing tofu is a great way to add more texture to tofu and cuts the cooking time in half!

Overhead shot of shredded tofu tacos with a side of pico de gallo, sliced avocado, lime, and cilantro on the side.

By seasoning shredded tofu with soy sauce and a mixture of spices and frying it in a pan, you can create a savory, salty, and delicious meat-like filling with the best texture that is perfect for taco night. Honestly, these shredded tofu tacos are so flavorful I’m confident that they will become one of your go-to vegetarian recipes.

Why You’ll Love This Recipe

  • Quick and Easy – Made in one pan in less than 30 minutes, these shredded tofu tacos are perfect for a weeknight meal.
  • Vegetarian – These crowd-pleasing vegan tacos are full of plant-based protein.
  • Keep Well – The shredded tofu mixture keeps well in the fridge and freezer making great leftovers and great for meal prep.
Ingredients for shredded tofu tacos: extra-firm tofu, chili powder, paprika, cumin, onion powder, garlic powder, salt, soy sauce, and tomato paste.

Ingredients + Substitutions

  • Tofu – To make the shredded tofu mixture. For the best results, use firm or extra-firm tofu, silken tofu is not recommended.
  • Soy Sauce – To give the shredded tofu a salty flavor and umami taste.
  • Spices – A mixture of chili powder, paprika, cumin, onion powder, garlic powder, and salt to season the shredded tofu.
  • Tomato Paste – To flavor the tofu and add some texture.
  • Tortillas – I used corn tortillas because I think the texture is better, but you can use flour or low-carb tortillas if preferred.
  • Toppings – This recipe calls for a combination of salsa, avocado, lime juice, and cilantro, but you can add any toppings you like to these shredded tofu tacos.
Block of extra-firm tofu on a cutting board shredded into pieces with a box grater.

Dietary Adaptions

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

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

Bowl of shredded tofu of soy sauce, chili powder, paprika, onion powder, garlic powder, and salt on top.
Shredded tofu covered in spices in a bowl.

How to Make Shredded Tofu Tacos

  1. Press the tofu. Wrap the tofu in paper towels or a tea towel and place something heavy on top to remove any excess liquid.
  2. Shred the tofu. Using a box grater, shred the block of tofu into strips.
  3. Season the tofu. Place the tofu shreds in a large mixing bowl, add soy sauce, chili powder, paprika, cumin, onion powder, garlic powder, and salt, and stir until well combined.
  4. Cook the shredded tofu. Transfer the seasoned tofu to a large frying pan on medium-high heat with olive oil, add the tomato paste, and cook for 5-6 minutes until the tofu is slightly crispy.
  5. Serve and enjoy! Add the shredded tofu to the tortillas and serve with toppings of your choice.

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

Shredded tofu in a cast-iron skillet ready to be cooked.
Cooked shredded tofu taco mixture in a cast-iron skillet.

Red’s Nutrition Tip

These delicious tofu tacos are a pretty good source of protein but not as high as more traditional taco recipes. If you want to increase the protein content of each taco, I would suggest serving them with some black beans or adding a bit of lentil taco mixture.

Serving Suggestions + Toppings

Shredded tofu is a great source of vegetarian protein, so pairing it with a source of complex carbohydrates, healthy fats, and fiber, such as tortillas, avocado, and lettuce, can help to ensure eating a balanced meal. My favorite toppings for these shredded tofu tacos are:

  • Salsa
  • Guacamole
  • Sliced avocado
  • Black beans
  • Refried beans
  • Pickled red onion
  • Shredded lettuce
  • Slice red cabbage
  • Pico de gallo
  • Hot sauce
  • Lime wedges
Tofu tacos on a plate.

Other Ways to Use Shredded Tofu Filling

Add it to quesadillas. Turn cheese quesadillas into a high-protein vegetarian meal by adding the shredded tofu taco mixture.

Add it to burritos. Make vegan burritos by swapping chicken or beef for shredded tofu and filling them with brown rice, beans, nutritional yeast, lettuce, salsa, avocado, hot sauce, and cilantro.

Make shredded tofu bowls. Turn these shredded tofu tacos into a shredded tofu taco bowl. Fill a bowl with rice, black beans, shredded tofu, and top with avocado, tomatoes, and cheese for a healthy lunch dinner, or meal prep idea.

Top on nachos. Cover a lined baking sheet with tortilla chips then add the shredded tofu mixture on top, sprinkle with shredded cheese, and then place under the broiler until the cheese is melted and dollop with salsa, guacamole, and sour cream to serve.

Close up of vegetarian tofu tacos with shredded tofu.

Storage + Reheating

To Refrigerate: Allow the shredded taco mixture to cool completely and then store it in an airtight container in the fridge for up to 7 days.

To Freeze: Once cooked and cooled, the shredded tofu can be stored in an airtight container in the freezer for up to 6 months.

To Reheat: Once thawed, the shredded tofu mixture can be reheated in a pan on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Tofu Recipes:

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Three shredded tofu tacos with pico de gallo, avocado, and cilantro on top on a plate with a side of lime wedges.

Shredded Tofu Tacos

Author: Stephanie Kay

These 30-minute shredded tofu tacos are a healthy, high-protein vegetarian recipe that works well for lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 8 tacos 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Vegetarian
Print Recipe

Ingredients

Shredded Tofu:

  • 1 block (14 ounces) extra-firm tofu
  • 3 tablespoons soy sauce
  • 2 teaspoons chili powder
  • 2 teaspoon smoked paprika
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 2 tablespoons olive oil
  • 2 tablespoons tomato paste

Tacos:

  • 8 corn tortillas, or wheat tortillas
  • Salsa
  • Avocado
  • Cilantro
  • Lime wedges

Instructions

  1. 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.
  2. Once pressed, unwrap the tofu and place it on a cutting board. Using a box grater, shred the block of tofu into strips.
  3. In a large mixing bowl, add the tofu shreds, drizzle with soy sauce, then sprinkle with chili powder, paprika, cumin, onion powder, garlic powder, and salt, and stir until the tofu is well coated in the spices.
  4. In a large pan or cast-iron skillet on medium-high heat, warm the olive oil, then add the shredded tofu mixture, add the tomato paste, and cook, stirring frequently, for 5-6 minutes until the tofu is slightly crispy.
  5. Once cooked, remove the pan from the heat and serve the shredded tofu in tortillas with toppings of your choice.
  6. Any leftover shredded tofu can be stored in an airtight container in the fridge for up to 7 days or in the freezer for up to 6 months.

Nutrition

  • Serving Size: 2 tacos (no toppings)
  • Calories: 334 calories
  • Sugar: 2 grams
  • Fat: 16 grams
  • Carbohydrates: 34 grams
  • Fiber: 3 grams
  • Protein: 16 grams

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Beef vs. Chicken: Which is Healthier?

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Both chicken and beef are good sources of protein, but is one healthier than the other? Here is a complete comparison of the nutritional content of beef vs. chicken.

Cuts of beef and chicken on a wooden cutting board on a wood background.

Meat consumption in the US has been increasing over the past few decades, with chicken consumption and beef consumption being the primary contributors. According to data from the USDA and Economic Research Service, chicken is the most widely consumed meat, as more chicken than beef is consumed per capita, and everything from nutritional values to taste to cost is a factor.

Table of contents

Cuts of Beef vs. Chicken

Beef and chicken are available in a wide variety of cuts, from bone-in to boneless and whole cuts to ground meat. The most popular cuts of chicken meat are boneless chicken breasts, due to their leanness and versatility, while the most popular cuts of beef are ribeye steaks. The nutritional values of chicken and beef vary widely based on the exact cut of meat consumed.

Beef vs. Chicken Nutrition

Here is a calorie and macronutrient comparison of various cuts of beef and chicken meat per 100-gram serving (1, 2, 3, 4, 5, 6).

Cut of MeatCaloriesProteinFatCarbohydrate
Top Sirloin Steak131 calories22 grams4 grams0 grams
Chicken Breast106 calories23 grams2 grams0 grams
Flank Steak165 calories21 grams8 grams0 grams
Chicken Leg214 calories16 grams16 grams0 grams
Ground Beef185 calories18 grams13 grams0 grams
Ground Chicken143 calories17 grams8 grams0 grams
Infographic of nutrition content of calories, protein, and fat in beef vs. chicken per 100 gram serving.

Calories

On average, chicken contains fewer calories than beef. Chicken is generally a leaner meat than beef and, therefore, it has a lower calorie density than beef, but it varies widely by cut of meat. Per 100-gram serving, top sirloin steak contains 131 calories and chicken breast contains 106 calories; however, flank steak contains 165 calories and chicken leg contains 214 calories.

Protein

Chicken and beef contain very similar amounts of protein. In general, fattier cuts of chicken and beef contain fewer grams of protein per serving than leaner cuts of chicken and beef.

Per 100-gram serving, top sirloin steak contains 22 grams of protein, chicken breast contains 22.5 grams of protein, flank steak contains 21.1 grams of protein, chicken leg contains 16.4 grams of protein, lean ground beef contains 18 grams of protein, and ground chicken contains 17 grams of protein.

Fat

On average, beef contains more fat than chicken. Although it varies widely by cut of meat, red meat generally contains more fat than poultry, and red meat also contains more saturated fats.

The fat content of chicken meat is primarily found in the skin, which can easily be removed to reduce the fat and calorie content of chicken meat, whereas the fat content of beef is primarily marbled into the meat itself. Lean cuts of chicken without skin are referred to as “white meat” and are lower in fat content than “dark meat” cuts of chicken and beef.

On average, chicken also contains more unsaturated fat, while beef contains more saturated fat. Both chicken and beef contain monounsaturated fats and polyunsaturated fats, including omega-3 and omega-6 fats; however, beef has a higher content of omega-3 fats than chicken. Although overall, seafood is a much better source of omega-3 fats than beef.

Per 100-gram serving, top sirloin steak contains 4.08 grams of fat, chicken breast contains 1.93 grams of fat, flank steak contains 8.29 grams of fat, chicken leg contains 16 grams of fat, lean ground beef contains 12.8 grams of fat, and ground chicken contains 8.1 grams of fat.

Carbohydrates

Neither beef nor chicken are a source of carbohydrates, fiber, or sugar.

Vitamins + Minerals

Here is a comparison of essential vitamins and minerals from a 100-gram serving of cooked sirloin steak vs. skinless chicken breast based on the USDA dietary guidelines for an average adult female (7, 8, 9).

MicronutrientTop Sirloin Steak% RDAChicken Breast% RDA
Calcium22 mg2%5 mg1%
Iron1.92 mg11%0.45 mg3%
Magnesium27 mg8%34 mg11%
Phosphorus253 mg36%258 mg37%
Potassium410 mg16%391 mg15%
Sodium66 mg3%52 mg2%
Zinc5.7 mg71%0.9 mg11%
Thiamin0.088 mg8%0.107 mg10%
Riboflavin0.163 mg15%0.213 mg19%
Niacin9 mg64%12 mg86%
Vitamin B60.681 mg52%1.16 mg89%
Vitamin B121.47 mcg61%0.21 mcg9%
Folate10 mcg3%4 mcg1%
Choline117 mg28%111 mg26%
Infographic on micronutrients, vitamins and minerals, in beef and chicken per 100 gram serving.

Cholesterol

The cholesterol content of beef and chicken varies significantly by the cut of meat. Here is a comparison of the cholesterol levels of various cuts of beef vs. chicken per 100-gram serving (7, 8).

Cut of MeatCholesterol
Top Sirloin Steak60 mg
Chicken Breast73 mg
Flank Steak58 mg
Chicken Leg93 mg
Ground Beef66 mg
Ground Chicken86 mg

Glycemic Index

Beef and chicken both have a glycemic index of zero because they do not contain carbohydrates.

Beef vs. Chicken Bone Broth

Both beef and chicken bone broth are good sources of collagen, protein, healthy fats, and micronutrients. Chicken and beef broth are made by simmering the animal bones in water until they disintegrate and release their nutrients into the water to make a rich bone broth. The calorie, protein, and fat content of both will vary based on the recipe used to make them. Overall, both beef broth and chicken broth are nutrient-dense foods that can be included in a healthy diet.

Other Factors to Consider

In addition to nutritional content, here are some other factors to consider when it comes to choosing chicken or beef.

Taste

Chicken meat has a milder, more neutral flavor than beef. Red meats like beef contain more myoglobin, an oxygen-carrying protein that adds flavor and aroma to cooked meat, than white meats such as chicken and turkey. However, darker cuts of chicken, such as chicken thighs and chicken legs, tend to have more flavor than light cuts of chicken, such as skinless chicken breast.

Cooking Methods

Chicken and beef are versatile meats that can be prepared in many ways. Both meats can be grilled, baked, braised, poached, or roasted, and used in soups, stews, casseroles, burgers, sandwiches, and stir-fries.

On average, beef takes slightly less time to cook, as it can be eaten rare, while chicken meat needs to reach an internal temperature of 165°F before it’s safe to eat (10). Bone-in chicken and beef take longer to cook than boneless cuts.

Cost

While the cost of food and meat continues to rise, chicken remains consistently cheaper than beef and pork. On average, chicken retails at $1.95 per pound, while beef retails at $5.48 per pound (11). The primary reason for this is that beef production requires more resources and time than chicken production.

Level of Processing

Both chicken and beef are considered unprocessed foods as they are whole foods that come from animals. While both chicken and beef can be used to make processed and ultra-processed foods, such as processed meats and hot dogs, whole cuts of meat, such as steaks, chicken breasts, and ground meats are considered unprocessed or minimally processed foods.

If you are unsure if a meat product is processed or not, it is best to read the label ingredients and see what, if anything, has been added to the meat.

So, which one is the healthier choice?

Chicken meat is higher in protein and lower in fat than beef, but beef is higher in omega-3 fats, vitamins, and minerals than chicken. Although many people assume chicken has less cholesterol than beef, the cholesterol levels of these meats are very similar.

Both chicken and beef are nutrient-dense sources of protein that can increase satiety signals and feelings of fullness, and help you reach your optimal daily protein target. Moreover, both chicken and beef can support a goal of weight loss if the individual is in a calorie deficit, and choosing chicken and leaner cuts of beef can make that easier.

The healthiest choice is simply the one that you enjoy and consume as a source of protein as part of a balanced meal with carbohydrates, fiber, and healthy fats made primarily of whole foods.

The Bottom Line

Chicken and beef are good sources of protein, fats, vitamins, and minerals. On average, chicken is lower in calories and higher in protein, and beef is high in fat, vitamins, and minerals. Chicken has a milder taste than beef and is less expensive, but beef takes less time to cook, and both meats can be prepared via multiple cooking methods. Overall, both chicken and beef have multiple health benefits and can be included as good sources of complete protein in a healthy diet.

The Bottom Line

Chicken and beef are good sources of protein, fats, vitamins, and minerals. On average, chicken is lower in calories and higher in protein, and beef is high in fat, vitamins, and minerals. Chicken has a milder taste than beef and is less expensive, but beef takes less time to cook, and both meats can be prepared via multiple cooking methods. Overall, both chicken and beef have multiple health benefits and can be included as good sources of complete protein in a healthy diet.

How to Eat More Fiber

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Fiber plays a vital role in our health but many of us as falling short on our dietary fiber intake. Fortunately, getting more fiber into your diet is not as complicated as it may seem, it just takes a little planning. Here are some simple tips on how to eat more fiber.

Table of contents

Types of Fiber

Fiber is a form of complex carbohydrate, as it is a non-digestible polysaccharide found in plant-based foods, and can be categorized into two different types; soluble fiber and insoluble fiber.

  • Soluble fiber dissolves in water and forms a gel-like substance as it goes through the digestive system, which helps to slow the absorption of sugar into the bloodstream and is particularly beneficial in supporting healthy microbiome fermentation (1). Soluble fiber is found in plant pectin and gums such as legumes, oats, barley, and quinoa; vegetables such as artichoke, squash, broccoli, and carrots; and fruits such as apples, pears, berries, and bananas.
  • Insoluble fiber does not dissolve in water and, therefore, passes through the digestive tract relatively untouched. For this reason, insoluble fiber helps to add bulk to the stool, prevent constipation, and regulate bowel movements. Insoluble fiber is found in whole grains, beans, nuts, seeds, and some vegetables.

It is important to understand that there is a lot of overlap between soluble and insoluble fiber, and many fiber-rich foods contain a combination of both forms.

What foods are highest in fiber?

Fiber can be found in a wide range of plant-based foods, including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. The most high-fiber foods include:

  • Fruits: Raspberries, pears, apples with skin, bananas, oranges, and strawberries
  • Vegetables: Green peas, broccoli, turnip greens, Brussels sprouts, sweet potatoes and potatoes with skin, corn, cauliflower, and carrots
  • Whole Grains:  Barley, bran, oats, oat bran, and brown rice
  • Beans & Lentils: Split peas, lentils, and black beans
  • Nuts & Seeds: Chia seeds, almonds, pistachios, and sunflower seeds
Infographic on the benefits of fiber.

What are the benefits of eating more fiber?

Consuming adequate dietary fiber helps to normalize bowel movements, promote gut health, control blood sugar levels, and lower cholesterol levels (2). A high-fiber diet has also been shown to help regulate weight and appetite by keeping you fuller for longer periods, as well as help reduce the risk of developing cardiovascular disease (3, 4).

How much fiber should you eat?

While the exact amount of fiber a person needs will vary by individual, the current dietary guidelines recommend 14 grams of fiber for every 1,000 calories, which equates to roughly 25 grams of fiber per day for women and 38 grams of fiber per day for men (5). Currently, only about 5% of the US population meets the dietary fiber recommendations, as the average American consumes 15 grams of fiber per day (6).

Since most fiber-containing foods contain a combination of soluble and insoluble fiber, it is not necessary to be specific about the exact type of fiber you are consuming, rather, focusing on overall fiber intake is the best way to ensure that you are eating enough.

Is it possible to eat too much fiber?

While high-fiber foods are essential to a healthy diet, increasing your fiber intake too quickly can negatively impact your digestive system and cause gas, bloating, and constipation. For this reason, it is best to increase your fiber intake slowly, over a period of days or weeks, and ensure that you drink plenty of water during the process.

Infographic with 9 tips on how to eat more fiber.

Tips to Eat More Fiber

Here are 9 ways to eat more fiber and ensure you are reaching your recommended daily fiber intake.

1. Eat More Vegetables

Although most people know they are good for them, many still fail to eat vegetables regularly. Because all vegetables contain fiber, eating more vegetables can quickly increase your daily fiber intake without much effort. Non-starchy vegetables such as leafy greens, broccoli, and cauliflower are low in calories, high in fiber, rich in micronutrients, and can help keep you full for longer periods. Not only is eating vegetables at every meal ideal but eating them first can help to ensure that you don’t fill up on other things before you get the chance to eat them.

2. Opt for Whole Grains over Grain Products

One of the easiest ways to eat more fiber is to focus on whole grains in their whole format as opposed to products made of them. Eating whole grains helps to ensure that you are eating all parts of the grain, including the germ, endosperm, and fiber-rich bran. Unfortunately, refined grains and refined grain products are a poor source of fiber given they have been stripped of their vitamin-containing germ and fiber-rich hull. So, instead of reaching for pastries, baked goods, and granola bars, opt for whole grains such as rolled oats, barley, quinoa, buckwheat, wild rice, and brown rice.

3. Start at Breakfast

Instead of waiting until snack time to eat your fruit and lunchtime to eat your veggies, focus on adding more fiber to your meals first thing in the morning. By simply adding fruit to your oatmeal, veggies to your eggs, and nuts or seeds to your yogurt you can help to boost your overall fiber intake before you even start your day.

4. Eat More Beans and Lentils

Not only are beans and lentils a rich source of soluble fiber, but they are a great source of plant-based protein that you can include in meals. Although not everyone is accustomed to cooking with beans and lentils, they are very easy to cook with and are an important part of many traditional diets. Replacing meat with chickpeas, black beans, or lentils in a few meatless meals per week, or adding them to meat-based meals, is a great way to boost your fiber, protein, vitamin, and mineral intake simultaneously.

5. Snack on Nuts and Seeds

In addition to being food sources of healthy fats and protein, nuts and seeds are versatile fibrous foods that are easy to transport, which makes them great for snacks. Although all nuts and seeds contain some soluble fiber, pumpkin seeds, almonds, pistachios, hazelnuts, and pecans are particularly high in fiber and great for snacking. However, because they are high in fat, they are very calorie-dense foods, so it is important to be mindful of portion size.

6. Reach for Fruit Instead of Juice

Although fruit is a rich source of fiber, fruit juice is not. Given that juices are pressed, leaving only a concentration of carbohydrates, specifically in the form of natural sugar, they are not a good source of fiber. Although fresh fruit and vegetable juices may contain vitamins and minerals, they are stripped of any fiber and therefore do not provide the same health benefits as whole fruits and vegetables. So, instead of reaching for juice, opt for fruits and vegetables in their whole format.

7. Leave the Skin On

In many cases, the dietary fiber found in fruits and vegetables is found in their skin. Certain fresh fruits and vegetables, such as apples, potatoes, and cucumbers, contain little to no fiber without their skin. In fact, up to 31% of the dietary fiber in a vegetable can be found in its skin (7). So, if the skin on a fruit or vegetable is edible, do your best to consume it as it will help to increase your overall fiber intake.

8. Prioritize Whole Foods

Since fiber is a form of complex carbohydrate found in whole foods, prioritizing whole foods in your diet is the best way to help you eat more fiber. Whole foods and minimally processed foods, such as frozen vegetables, whole wheat flour pasta, and whole-grain bread, generally contain more fiber than ultra-processed foods. Moreover, although many ultra-processed foods are fortified with added fiber, they are not as nutrient-dense as whole foods.

9. Use a Fiber Supplement

If you’re struggling with the above suggestions or are in the process of working on them, but are continually missing your daily dietary fiber intake, fiber supplements are a good option. Fiber supplements, such as fiber powders, are a great way to add extra fiber to your diet without much effort.

While replacing high-fiber foods in your diet with fiber supplements completely is not recommended, as high-fiber whole foods contain many additional nutrients and compounds for optimal health, taking a fiber powder is a good way to supplement your intake in the short term.

The Bottom Line

The best way to eat more fiber is to eat more whole foods. Consuming a diet rich in fruits, vegetables, whole grains, beans, lentils, nuts, and seeds is the easiest way to ensure you are eating enough fiber and a healthy diet. While how much fiber you need will vary by individual, consuming adequate fiber has been shown to support the digestive system, promote weight loss and healthy weight management, reduce the risk of heart disease and cardiovascular disease, improve blood sugar levels, and lower cholesterol, as well as promote other health benefits.

Slow Cooker Butter Chicken

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Simmered in a rich and creamy tomato sauce, this slow-cooker butter chicken recipe is easy to make and full of flavor. Serve it with some rice or naan for a healthy weeknight meal!

Slow cooker butter chicken in a bowl with basmati rice, naan, and fresh cilantro on top, and naan bread on the side.

Butter chicken, traditionally known as murgh makhani, is one of the most popular curries and Indian dishes around the world. Interestingly, there is no “official” recipe for butter chicken. It is believed that butter chicken originated in the 1930s by a restaurant owner in Delhi looking for something to do with leftover tandoori chicken and, voila, butter chicken was born!

The combination of tender chicken thighs, warm spices, and creamy sauce creates a delicious and nutritious meal that is packed full of protein and healthy fat. Not to mention, it’s very easy to make! So, if you’re looking for a simple and flavorful chicken recipe for dinner, this slow-cooker butter chicken is perfect for you.

Slow cooker butter chicken in a crockpot.

Why You’ll Love It

  • Easy to Make – With no pre-cooking required, this one-pot recipe is incredibly quick and easy to make.
  • High in Protein – This slow-cooker butter chicken is packed full of protein with over 25 grams per serving.
  • Full of Flavor – The combination of yogurt, warm spices, and tomatoes creates a rich and flavorful sauce for this chicken curry.
  • Great for Meal Prep – This butter chicken keeps well in the fridge and freezer which makes it a great make-ahead meal.
Ingredients for slow cooker butter chicken: chicken thighs, yogurt, garam masala, turmeric, chili powder, salt, onion, garlic, ginger, tomato purée, heavy cream, and butter.

Ingredients + Substitutions

  • Chicken – The recipe calls for boneless skinless chicken thighs, but you can use boneless skinless chicken breast or a combination of the two.
  • Yogurt – To marinate the chicken, you can use regular yogurt or Greek yogurt, just ensure it’s plain.
  • Onion, Garlic, and Ginger – To enhance the flavor of the dish. The recipe calls for fresh garlic, onion, and ginger, but you can use powdered versions if preferred. See the notes section of the recipe card for details.
  • Spices – A combination of garam masala, turmeric, chili powder, and salt to season the chicken and create a flavorful sauce. Garam masala is an Indian spice blend of cumin, coriander, cardamom, black pepper, cinnamon, nutmeg, and cloves, prepared can be found in the spice section of most major grocery stores or you can make your own homemade garam masala spice blend.
  • Lemon Juice – To balance the marinade flavor with some acid.
  • Tomato Purée – To flavor and thicken the sauce. The recipe calls for tomato purée, but you can also use tomato sauce or crushed tomatoes. You can use tomato paste if needed, see the notes section of the recipe card for details.
  • Heavy Cream – To ensure the sauce is rich and creamy. You can use coconut milk if preferred.
  • Butter – To finish the dish and give it its buttery flavor and texture.
Yogurt, lemon juice, onion, garlic, garam masala, turmeric, chili powder, and salt in a bowl.
Whisked yogurt marinate in a bowl.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the yogurt for coconut yogurt, swap the cream for coconut milk, and omit the butter.

Yogurt marinade and cubed chicken thighs in a bowl.
Chicken thighs marinating in a bowl.

How to Make Slow Cooker Butter Chicken

  1. Marinade the chicken. In a large bowl, add the yogurt, lemon juice, garlic, ginger, garam masala, turmeric, and chili powder, and stir to combine, then add cubed chicken and stir until well incorporated in the yogurt mixture. Set aside and allow to marinate for at least 10 minutes or up to 12 hours.
  2. Sear the chicken. Warm the olive oil in a pan or the base of a stove-top slow cooker, then add the chicken and cook for 1-2 minutes per side until seared. While this step is optional it provides better flavor and texture.
  3. Add it to a slow cooker. Transfer the seared chicken and remaining yogurt mixture to the slow cooker, add the diced onion, tomato sauce, and salt, and stir until well combined.
  4. Cook until tender. Turn on the slow cooker and cook on high for 4-5 hours or on low for 7-8 hours.
  5. Add cream and butter. Once the chicken is cooked, pour in the heavy cream and butter, stir to combine, and warm for a final 5 minutes.
  6. Serve and enjoy! Serve the slow-cooker butter chicken with basmati rice or naan and fresh cilantro.

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

Marinated chicken cooking in a pan.
Marinated chicken cooked in a pan.

Red’s Nutrition Tip

This slow-cooker butter chicken is a healthy dish full of protein and healthy fats and serving it with some rice and vegetables will make it a well-balanced meal. If you want to decrease the calorie or fat content of the dish, you can use 0% yogurt, swap the chicken thighs for chicken breasts (although the nutritional difference between the two is minimal), and use light coconut milk, table cream, half-and-half, or whole milk instead of heavy cream, and omit the butter.

Can you make it in an Instant Pot?

Yes! Marinate the chicken in the yogurt and spices as per the directions, then transfer the chicken to the Instant Pot, add the diced onion, tomato purée, and salt, and stir to combine. Close the lid, set it for 10 mins on high, then let it release pressure naturally for 10 minutes, and then release all remaining pressure. Remove the lid, add the heavy cream and butter, and stir until everything is well incorporated.

Seared chicken, onion, and tomato purée in a slow cooker.
Butter chicken ingredients in a slow cooker ready to be cooked.

Serving Suggestions

This slow-cooker butter chicken is a great source of protein and healthy fats. To make it a more balanced meal, I would suggest serving it with some complex carbohydrates and fiber in the form of vegetables, such as:

  • Basmati rice + broccoli
  • Brown rice + cauliflower
  • Naan bread + carrots
  • Roasted potatoes + green beans
Cooked slow cooker butter chicken in a crockpot with chopped fresh cilantro on top.

Storage + Reheating

To Refrigerate: Allow the butter chicken to cool completely, transfer to an airtight container, and store in the refrigerator for 3-4 days.

To Freeze: Once cooled, the leftover slow-cooker butter chicken can be stored in an airtight container in the freezer for up to 3 months.

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

Close up of a bowl of slow cooker butter chicken with yogurt and cilantro on top with a side of basmati rice and naan bread.

More Chicken Curry Recipes:

Print
Slow cooker butter chicken in a bowl with basmati rice, naan, and fresh cilantro on top, and naan bread on the side.

Slow Cooker Butter Chicken

Author: Stephanie Kay

This rich and creamy slow-cooker butter chicken is full of authentic flavor without the effort. Serve it with rice or naan for a healthy, high-protein meal.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 20 minutes
  • Yield: 8 servings 1x
  • Category: Main
  • Method: Slow Cooker
  • Cuisine: Indian
Print Recipe

Ingredients

Marinade:

  • 2 pounds boneless skinless chicken thighs, cubed into 1-inch pieces
  • 1/2 cup plain yogurt
  • 1 tablespoon lemon juice
  • 2 cloves garlic, minced
  • 1-inch ginger root, peeled and minced
  • 1 tablespoon garam masala
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon chili powder
  • 1 teaspoon salt
  • 2 tablespoons olive oil, for cooking

Sauce:

  • 1 onion, diced
  • 1/2 teaspoon salt, plus more as needed
  • 2 cups tomato purée, or tomato sauce
  • 1/2 cup heavy cream
  • 2 tablespoons butter or ghee

Instructions

  1. In a large bowl, add the yogurt, lemon juice, garlic, ginger, garam masala, turmeric, chili powder, salt and stir to combine. Add the diced chicken to the bowl, stir to combine in the yogurt mixture, and allow to rest for at least 10 minutes. If time permits, you can prep it ahead of time and allow it to marinate in an airtight container in the fridge for up to 12 hours.
  2. Once the chicken has marinated, warm the olive oil in a large pan on medium-high heat. Add the chicken and cook for 1-2 minutes or until browned on all sides. You don’t need to cook the chicken all the way through, just sear it in the juices before adding it to the slow cooker. Note: If the slow cooker has a removable stovetop-safe pot, you can place it directly on the stovetop top cook the chicken directly in the removable pot, and then return it to the slow cooker base.
  3. Transfer the seared chicken to the slow cooker, along with any leftover yogurt marinade from the bowl, then add diced onion, tomato purée, and salt, and stir until well combined with the chicken mixture.
  4. Cover the slow cooker with a lid and cook on high for 4-5 hours or on low for 7-8 hours until the chicken is tender.
  5. Once cooked, remove the lid and pour in the heavy cream and melted butter, stir to combine with the chicken mixture, and cook on high for a final 5 minutes.
  6. Once cooked, the slow-cooker butter chicken can be served immediately with rice or naan and fresh cilantro, or cool allow it to completely, and store it in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Make Garam Masala: If you can find it in the grocery store, you can make your own with this easy garam masala recipe.

To Use Tomato Paste: Omit the tomato purée and use 1/4 cup of tomato paste and 1 3/4 cups chicken broth or water instead.

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

To Use Ginger Powder: Swap the fresh ginger for 1/2 teaspoon ginger powder.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 262 calories
  • Sugar: 5 grams
  • Fat: 14 grams
  • Carbohydrates: 8 grams
  • Fiber: 2 grams
  • Protein: 25 grams

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About Stephanie

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

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