Stephanie Kay Nutrition

Real Food for Real Life

Turmeric Chicken Stew

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This turmeric chicken stew combines chicken thighs, sweet potatoes, turmeric, and spices to create a colorful and flavorful meal that the whole family can enjoy.

Bowl of turmeric chicken stew with a side of cilantro, lime wedges, and red pepper flakes.

If you like quick and easy one-pot meals, this turmeric chicken stew is for you. Filled with turmeric, ginger, and creamy coconut milk, this recipe is a twist on a classic chicken stew that can be enjoyed on its own or with a side of fluffy rice.

And, while it may seem a little different, the flavors in the stew are mild enough for the kids and adults to enjoy and the recipe is incredibly versatile so you can add more spices to kick up the heat if you like.

Close up of a white bowl of turmeric chicken stew with a spoon.

Why You’ll Love It

  • Made in One Pot – This turmeric chicken stew is made in one pot making cleanup a breeze.
  • High in Protein – With over 25 grams of protein per serving, this chicken stew is a protein-packed meal.
  • Anti-Inflammatory – Not only does turmeric add flavor and color to this stew, but it contains a natural compound curcumin, which has antioxidant and anti-inflammatory properties (1).
  • Great for Meal Prep – This chicken stew keeps well in the fridge and freezer making it a great recipe for batch cooking.
Ingredients for turmeric chicken stew; boneless chicken thighs, sweet potatoes, onion, carrots, celery, garlic, ginger, turmeric, coriander, cumin, salt, black pepper, coconut milk, and spinach.

Ingredients and Substitutions

  • Chicken – The recipe calls for boneless chicken thighs, however, you can use chicken breasts if preferred. You can also use cooked or leftover chicken if needed, see the notes section of the recipe card for details.
  • Sweet Potatoes – To add some complex carbohydrates. You can swap them for white potatoes, pumpkin, or winter squash if needed.
  • Turmeric – To add color, flavor, and anti-inflammatory properties to the stew. You can use fresh turmeric root or ground turmeric in this recipe.
  • Onion and Garlic – To add flavor and fragrance. If needed, you can swap the fresh onion and fresh garlic for onion powder and garlic powder, see the notes section of the recipe card for details.
  • Carrots and Celery – To add some veggies.
  • Ginger and Spices – A combination of ginger root, cumin, and coriander to add some flavor. If you want to increase the spice level, simply add a pinch of red pepper flakes.
  • Coconut Milk – To make the broth rich and creamy. If you’re not a fan of coconut milk, you can use heavy cream or half-and-half instead.
  • Spinach – To add some leafy greens.
  • Olive Oil – To add some healthy fats and sear the chicken.
  • Flour – To help thicken the stew, but you can omit it if you like.
Diced chicken thighs cooking in a pot with olive oil.
Diced onion, carrot, and celery cooking in a large pot.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth and swap the all-purpose flour for 1-to-1 gluten-free flour.

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

Pot with diced sweet potatoes and chicken thighs.
Pot of turmeric chicken stew ready to be cooked.

How to Make Turmeric Chicken Stew

  1. Sear the chicken. Warm the olive oil in a large pot on medium-high heat, add the chicken, and cook for 4-5 minutes until browned, and then set it aside.
  2. Sautee the veggies. Add the onion, carrots, and celery to the pot and cook for 3-4 minutes until tender, then add the garlic and ginger, and cook for an additional minute.
  3. Add the spices. Add the ground turmeric, cumin, coriander, salt, black pepper, and flour, stirring to combine with the vegetables.
  4. Add the chicken, sweet potatoes, and broth. Return the chicken to the pot, add the sweet potatoes, cover with broth, and bring to a low boil.
  5. Simmer until tender. Reduce the heat to a simmer and cook for 25-30 minutes until the chicken is tender and sweet potatoes are cooked through.
  6. Add the spinach. Add the coconut milk and spinach to the pot and simmer for an additional 5 minutes until the spinach is wilted.
  7. Serve and enjoy! Garnish with chopped cilantro to serve.

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

Large pot of turmeric chicken stew with fresh cilantro and a wooden spoon.

Red’s Nutrition Tip

This turmeric chicken stew is complete with protein, complex carbohydrates, and healthy fats and can be enjoyed on its own as a balanced meal. To stretch the dish into more portions, you can serve it with some rice and additional vegetables such as steamed broccoli or green peas.

Two white bowls of turmeric chicken stew with a with a small bowl of cilantro, red pepper flakes, and lime wedges on a white background.

How do you cook with fresh turmeric?

Fresh turmeric root is milder than ground turmeric so a recipe will require more; 1 inch of turmeric root is equivalent to 1 teaspoon of ground turmeric. Fresh turmeric can be used in stews, soups, curries, rice dishes, smoothies, sauces, and marinades.

Can you make it in a slow cooker?

Yes. To make this turmeric chicken stew in a slow cooker, season and brown the chicken as per instructions, then add all of the ingredients, except the coconut milk and spinach, to a slow cooker, stir to combine, and cook on high for 3-4 hours or on low for 6-7 hours. Once cooked, add the coconut milk and spinach, stir to combine, and warm for a final 10 minutes until wilted. Taste and adjust seasoning with salt and pepper as needed.

Close up of a white bowl of turmeric chicken stew with a spoon.

Storage + Reheating

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

To Freeze: Once cooled, leftover chicken stew can be stored in a freezer-safe container for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the stew in individual portion-sized containers.

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

More Chicken Soup and Stew Recipes:

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Close up of a white bowl of turmeric chicken stew with a spoon.

Turmeric Chicken Stew

Author: Stephanie Kay

This turmeric chicken stew is the perfect healthy, high-protein, one-pot meal for a cold day. Plus, leftovers keep well in the fridge and freezer making it great for meal prep.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
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Ingredients

  • 2 tablespoons olive oil
  • 1 1/2 pounds boneless chicken thighs, cut into 1-inch pieces
  • 1 onion, diced
  • 2 carrots, peeled and sliced
  • 1 stalk celery, sliced
  • 4 cloves garlic, minced
  • 1-inch ginger root, peeled and minced
  • 2 teaspoons ground turmeric, or 2-inch turmeric root, peeled and minced
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon salt, plus more to season
  • 1/4 teaspoon black pepper, plus more to season
  • 2 tablespoons all-purpose flour
  • 2 medium sweet potatoes, peeled and cubed
  • 3 1/2 cups chicken broth
  • 1/2 cup coconut milk
  • 2 cups spinach, roughly chopped
  • Cilantro, chopped, to serve

Instructions

  1. Place the chicken thighs on a cutting board, dice into 1-inch pieces, and season generously with salt and black pepper.
  2. In a large pot on medium-high heat, warm the olive oil, add the chicken, and cook for 4-5 minutes until browned on all sides, working in batches if needed. Once cooked, remove the chicken from the pot, transfer it to a plate, and set it aside.
  3. In the same pot, reduce the heat to medium, add the onion, carrots, and celery, and cook for 3-4 minutes or until the vegetables are tender.
  4. Add the garlic, ginger, turmeric, cumin, coriander, salt, and black pepper, and cook for an additional minute until fragrant.
  5. Return the chicken to the pot, sprinkle with flour, and stir until well coated, and then add sweet potatoes.
  6. Pour in the chicken broth, scraping up any tasty bits from the bottom of the pot, and stir until everything is well combined.
  7. Bring the mixture to a low boil, then reduce it to a simmer, and cook for 25-30 minutes, stirring occasionally, until the chicken is tender and the sweet potatoes can easily be pierced with a fork.
  8. Once cooked, add the coconut milk and chopped spinach, stir to combine, and cook for an additional 5 minutes until the spinach is wilted. Taste and season with additional salt and pepper as needed.
  9. The stew can be served immediately, and leftovers can be stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Notes

To Make it in a Slow Cooker: Season and brown the chicken as per steps #1 and #2, then add all of the ingredients, except the coconut milk and spinach, to a slow cooker. Stir until well combined and cook on high for 3-4 hours or on low for 6-7 hours. Once cooked, add the coconut milk and spinach, stir to combine, and warm for a final 10 minutes until wilted. Taste and adjust seasoning with salt and pepper as needed.

To Use Cooked Chicken: Skip step #1 and add 4 cups of cooked diced chicken in step #8 instead.

To Use Ground Ginger: Use 1 teaspoon of ground ginger.

To Use Onion Powder: Use 1 teaspoon of onion powder.

To Use Garlic Powder: Use 1 teaspoon of garlic powder.

Nutrition

  • Serving Size: 1 serving
  • Calories: 377 calories
  • Sugar: 7 grams
  • Fat: 19 grams
  • Carbohydrates: 27 grams
  • Fiber: 4 grams
  • Protein: 27 grams

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Ham and Cheese Frittata

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Whether you’re looking for a quick breakfast, lunch, or dinner, this ham and cheese frittata is a great way to get a meal on the table in a hurry. Not to mention, it’s a great make-ahead meal for a weekend brunch or holiday gathering too.

Ham and cheese frittata in a cast-iron skillet with a slice on a plate.

I don’t know about you, but I love eggs. Not only are they incredibly nutrient-dense, filled with protein, healthy fats, and essential micronutrients, but they are incredibly versatile and inexpensive. From scrambled eggs to egg bakes to sandwiches to shakshuka, there are so many different ways to use them, and a delicious frittata is just another option to add to the list.

This ham and cheese frittata is a great way to use leftover ham or pre-cooked ham from your local deli counter. Just whip it up and enjoy it with some toast or roasted potatoes and fruit or veggies for a protein-packed meal any time of the day.

Slice of ham and cheese frittata on a plate with roasted potatoes.

Why This Recipe Works

  • Quick and Easy – Ready in less than 30 minutes, this frittata is perfect for a quick meal.
  • Made in One Pan – You can keep the dishes to a minimum since all you need a is cast iron skillet to cook this ham and cheese frittata.
  • Great for Leftovers – This cheese frittata recipe is a great way to turn leftover ham into a hearty brunch or simple dinner.
  • Versatile – Once you get the basics down you add different types of cheese, vegetables, and herbs to this recipe.
Ham and cheese frittata ingredients: eggs, milk, diced ham, shredded cheese, onion, and garlic.

Ingredients & Substitutions

  • Eggs – The most important ingredient in any frittata. You can use white or brown large eggs.
  • Ham – To add some protein. Use pre-cooked chopped ham or leftover ham. You can also use cooked bacon if preferred.
  • Cheese – To add some healthy fats and protein. The recipe calls for cheddar cheese, however, you can use any shredded cheese you like. High moisture and soft cheeses like mozzarella, gouda cheese, and Gruyere cheese would also work well.
  • Milk – To make the egg mixture and add some protein. If you want to make it a little extra rich, you can use heavy cream or half-and-half instead.
  • Onion and Garlic – To add flavor. You can use fresh onion and garlic or onion and garlic powder, see the notes section of the recipe for details.
  • Salt and Pepper – To season the frittata.

While the recipe doesn’t call for any, you can certainly add some veggies to this frittata. One cup of mushrooms, bell peppers, or asparagus would be a nice addition to this ham and cheese frittata recipe.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk and the cheese for non-dairy cheese.

White bowl with eggs, milk, shredded cheese, salt, and black pepper.
Whisked egg mixture for ham and cheese frittata in a white bowl.

How to Make a Ham and Cheese Frittata

  1. Sauté the onion and garlic. Warm the butter and olive oil in a cast iron skillet and sauté the onion and garlic until tender.
  2. Make the egg mixture. Crack the eggs into a medium bowl, add the milk, 3/4 of the cheese, salt, and pepper, and whisk until well combined.
  3. Add the ham. Add the chopped ham to the skillet with the onion mixture.
  4. Pour in the egg mixture. Add the whisked eggs to the pan and cook for a few minutes, without stirring, until the eggs begin to set, then sprinkle with remaining shredded cheddar cheese.
  5. Bake. Transfer the skillet to the oven at 400°F and bake for 10-15 minutes until set in the middle.
  6. Serve and enjoy!

You can find the detailed instructions for this ham and cheese frittata in the recipe card below.

Sautéed onion and garlic with diced ham in a cast-iron skillet.
Ham and egg frittata mixture cooking in a cast-iron skillet.

Tips for the Best Frittata

Get the ratio right. Frittatas are easy to make but the ratio of eggs to dairy makes all of the difference. The best ratio for a frittata is a 1/2 cup dairy for every dozen eggs. Using too much milk will result in a loose frittata, while using too little milk will affect the texture.

Use full-fat dairy. Using heavy cream, half-and-half, or whole milk will provide the best texture for a frittata. While you can use skim milk, your frittata just won’t be as creamy. Do not use water.

Use the right pan. For a perfectly cooked frittata, you need an oven-safe pan. A cast iron skillet allows for an evenly cooked frittata with crispy edges and a velvety center.

Don’t overcook it. Overbaking eggs will result in a rubbery frittata. You’ll know a frittata is done when the center is set but the eggs are still slightly jiggly.

Cooked ham and cheese frittata in a cast-iron cheese with chives and roasted baby potatoes.

Red’s Nutrition Tip

This ham and cheese frittata is a great source of protein and healthy fats. By pairing it with a source of complex carbohydrates and fiber you can create a well-balanced meal that you can enjoy for breakfast, lunch, or dinner.

Serving Suggestions

This ham and cheese frittata pairs well with crusty bread, toast, bagels, English muffins, roasted breakfast potatoes, green salad, or fresh fruit.

Skillet with a cheese and ham frittata with a slice missing, a slice on a plate, a coffee, tea towel, and chopped chives.

Storage + Reheating

To Refrigerate: Allow the ham and cheese frittata to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store them in the refrigerator for up to 4 days.

To Freeze: Allow the frittata to cool completely, then transfer slices to an airtight container and store them in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the frittata to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

More Delicious Egg Recipes:

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Ham and cheese frittata in a cast-iron skillet with a slice on a plate.

Ham and Cheese Frittata

Author: Stephanie Kay

This ham and cheese frittata is a quick and easy recipe that works well for breakfast, brunch, lunch, or dinner. Plus, leftovers keep well in the fridge and freezer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 small onion, diced
  • 2 cloves garlic, minced or grated
  • 8 large eggs
  • 1/3 cup milk
  • 1 cup diced ham
  • 1 cup shredded cheddar cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Preheat the oven to 400°F.
  2. In a 10-inch cast iron skillet or oven-proof pan on medium heat, warm the olive oil and melt the butter. Add the onion and cook for 3-4 minutes until tender and translucent, then add the garlic and cook for an additional minute.
  3. While the onion is cooking, in a medium bowl, crack the eggs, add the milk, 3/4 of the shredded cheese, salt, and pepper, and whisk until well combined, then set aside.
  4. Add the ham to the skillet with the onion mixture, spreading it out evenly, then pour in the egg mixture to cover the onion, garlic, and ham.
  5. Continue cooking the frittata, without stirring, until the sides begin to set, about 3 minutes. Then sprinkle the remaining cheese on top and transfer the cast iron skillet to the oven to bake for 10-15 minutes until the eggs are set. 
  6. The frittata can be served immediately or cooled and then store leftovers in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Dried Onion and Garlic: Use 1 teaspoon of onion powder and 1 teaspoon of garlic powder.

Nutrition

  • Serving Size: 1 slice
  • Calories: 267 calories
  • Sugar: 1 gram
  • Fat: 19 grams
  • Carbohydrates: 3 grams
  • Fiber: 0 grams
  • Protein: 20 grams

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Chicken Meatball Soup

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The combination of hearty meatballs, tender veggies, and pasta makes this chicken meatball soup a heart-warming lunch or dinner on a cold day. Plus, leftovers keep well in the fridge and freezer making it a great make-ahead meal.

Chicken meatball soup in a white bowl with a spoon and a side of bread and parsley.

If you like meatballs and chicken noodle soup, you are going to love this recipe! This Italian wedding-inspired soup pairs chicken meatballs with pasta, veggies, and a flavorful broth to make an absolutely delicious and nutritious meal.

Not to mention, it’s incredibly versatile and can be made with ground chicken, ground turkey, or ground beef, and you can mix and match the vegetables and pasta shape to make different versions of this flavorful chicken meatball soup.

Two bowls of chicken meatball soup on a plate with parmesan cheese, parsley, and a side of crusty bread.

Why You’ll Love This Chicken Meatball Soup

  • High in Protein – The chicken meatballs ensure that this soup has over 25 grams of protein per serving.
  • Lots of Veggies – The combination of wheat pasta, carrots, and spinach ensures that this chicken meatball soup has 3 grams of fiber per serving.
  • Freezes Well – This soup can be frozen for up to 3 months, which makes it perfect for meal prep and make-ahead meals.
Ingredients for chicken meatball soup: ground chicken, small pasta, fresh spinach, bread crumbs, parmesan cheese, chicken broth, egg, celery, carrot, onion, garlic, salt, and black pepper.

Ingredients & Substitutions

  • Ground Chicken – To make the chicken meatballs. You can use chicken sausage or ground turkey if preferred.
  • Parmesan Cheese – To add flavor and healthy fats to the meatballs.
  • Bread Crumbs – To ensure the chicken meatballs are moist and tender. You can use gluten-free bread crumbs if needed.
  • Pasta – While any pasta will work, a small pasta shape, also known as pastina, such as stelline pasta, ditalini pasta, or orzo pasta works best.
  • Egg – To help bind the meatballs.
  • Onion and Garlic – To season the meatballs and build flavor in the broth. You can use fresh or dried onion and garlic, see the notes section of the recipe card for details.
  • Carrots and Celery – To add some veggies to the soup.
  • Fresh Spinach – To add some leafy greens and fiber to this chicken meatball soup. See the notes section of the recipe card to use frozen spinach.
  • Herbs – A bit of dried parsley to add some Italian seasoning to the soup. You can use fresh parsley if preferred, see the notes section of the recipe card for details.
  • Broth – A combination of chicken broth and water to make the broth for the soup. You can also use chicken stock cubes or powder to make the chicken broth.
  • Salt and Pepper – To season the meatballs and the soup.
Ground chicken, bread crumbs, parmesan, parsley, onion powder, garlic powder, salt, pepper, and egg in a glass bowl.
Chicken meatball mixture in a glass bowl.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free pasta, gluten-free bread crumbs, and gluten-free broth.

To Make it Dairy-Free: Omit the parmesan cheese or swap it for half the amount of nutritional yeast.

Raw chicken meatballs on a baking sheet.
Baked chicken meatballs on a baking sheet.

How to Make Chicken Meatball Soup

  1. Make the meatballs. In a large bowl, combine the ground chicken, onion powder, garlic powder, dried parsley, salt, bread crumbs, parmesan cheese, and egg. Once mixed, roll it into 1-tablespoon balls until all of the meatball mixture is used. The mixture should make about 40 mini meatballs.
  2. Bake the meatballs. Place the meatballs on a baking sheet and bake in the oven at 350°F for 15-20 minutes or until completely cooked through and golden brown.
  3. Sauté the vegetables. In a large pot on medium heat, warm the olive oil, then add onion, carrots, and celery, and cook for 3-4 minutes until tender. Add the garlic, salt, and pepper and cook for an additional minute.
  4. Add the broth and pasta. Put the broth into the pot, bring it to a boil, then add the pasta and cook to al dente as per package directions.
  5. Add the meatballs and spinach. Once the meatballs are cooked, add them to the pot.
  6. Add the spinach. Add the fresh spinach to the pot, stir to combine, and cook for a final 5 minutes before serving.
  7. Serve and enjoy!

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

Pot with onion, carrots, celery, garlic, chicken broth, and small pasta.
Pot with cooked chicken meatballs being added to chicken soup with pasta.

Red’s Nutrition Tip

Although some people consider chicken noodle soup an “unhealthy” choice, that is certainly not the case. The combination of pasta, veggies, and ground chicken ensures that this chicken meatball soup is a balanced meal full of complex carbohydrates, fiber, fats, and protein while being incredibly rich in micronutrients too.

Serving Suggestions

Chicken meatball soup can be enjoyed on its own but also pairs well with sourdough, crusty Italian bread, garlic bread, and/or a green salad.

Pot of chicken meatball soup with a serving spoon and a side of parmesan cheese and parlsey.

Variations

Use different meat. In addition to ground chicken, you can make this soup with ground turkey, ground beef, ground pork, or a mixture of them.

Add more veggies. In addition to carrots and celery, you can other vegetables such as zucchini, green peas, or kale.

Add more herbs and spices. You can increase the flavor of the soup by adding dried or fresh basil, oregano, thyme, marjoram, or crushed red pepper flakes.

Add lemon. You can brighten the soup by finishing it with a squeeze of fresh lemon juice and some lemon zest.

Make it creamy. Turn this soup into a creamy chicken meatball soup by adding a splash of heavy cream or full-fat coconut milk at the end.

Make it vegetarian. To make this recipe plant-based, you can swap the chicken broth for vegetable broth and swap the meatballs for 2 cans of strained white beans instead, such as navy beans or cannellini beans, similar to a Pasta Fagioli Soup.

Chicken meatball soup recipe in two white bowls with a side of crusty Italian bread.

Can you cook the pasta separately?

Yes, you can cook the pasta separately or use leftover pasta to make this chicken meatball soup. See the notes section of the recipe card for details.

Can you make it in a slow cooker?

Yes. Prepare the meatball mixture into balls as per directions, but do not bake them. Add the onion, carrot, celery, garlic, salt, pepper, broth, water, and meatballs to a slow cooker and cook on high for 3-4 hours or on high for 6-7 hours. Once cooked, add the pasta and spinach, and cook for an additional 30 minutes to 1 hour until the pasta is cooked to al dente and the spinach has wilted. Taste and adjust the seasoning as needed.

Can you make it in an Instant Pot?

Yes. Prepare the meatball mixture and bake the meatballs in the oven as per instructions. Once the meatballs are baked, combine all ingredients in the Instant Pot and secure the lid, making sure the vent is sealed, then cook on manual high pressure for 8 minutes. Once cooked, do a manual quick release.

Two bowls of chicken soup with chicken meatballs.

Storage + Reheating

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

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

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

More Chicken Soup Recipes:

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Chicken meatball soup in a white bowl with a spoon and a side of bread and parsley.

Chicken Meatball Soup

Author: Stephanie Kay

This chicken meatball soup is full of flavor and works well for lunch, dinner, or as a meal prep idea. Enjoy it on its own or with a side of crusty Italian bread.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 5 servings 1x
  • Category: Soup
  • Method: Stovetop
Print Recipe

Ingredients

Chicken Meatballs:

  • 1 pound ground chicken
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon dried parsley
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup bread crumbs
  • 1/2 cup freshly grated parmesan
  • 1 egg

Soup:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 ribs celery, diced
  • 2 carrots, peeled and diced
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 4 cups chicken broth
  • 4 cups water
  • 1 cup small pasta, such as orzo, stelline, or ditalini
  • 2 cups spinach, roughly chopped
  • Parmesan, for serving

Instructions

  1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  2. In a large bowl, add the ground chicken, onion powder, garlic powder, dried parsley, salt, bread crumbs, parmesan cheese, and egg. Using your hands or a fork, gently mix until everything is well incorporated.
  3. Roll the chicken mixture into 1-tablespoon balls, placing them onto the baking sheet once formed, until all of the chicken is used and you have about 40 mini meatballs.
  4. Transfer the baking sheet to the oven to bake for 15-20 minutes until the meatballs are cooked through to an internal temperature of 165°F and golden brown.
  5. While the meatballs are cooking, warm the olive oil in a large pot or Dutch oven on medium heat.
  6. Add the onion, carrots, and celery and cook for 3-4 minutes until tender. Add the garlic and salt and cook for an additional minute until fragrant.
  7. Pour in the broth and water and bring to a boil. Then add pasta and cook as per package directions until al dente. If the pasta is cooked before the meatballs are ready, reduce the heat to a simmer.
  8. When the meatballs are cooked, add the meatballs and spinach to the pot, giving everything a good stir, and simmer for an additional 5 minutes until the spinach is wilted. Taste and adjust seasoning with additional salt and pepper as needed.
  9. The soup can be served immediately with a sprinkle of freshly grated parmesan cheese or cool and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Fresh Herbs: Use 1 tablespoon of fresh parsley.

To Use Leftover Pasta: Use 2 cups of a cooked small pasta shape. Skip adding the pasta in step #7 and add it to the pot with the meatballs in step #8.

To Use Frozen Spinach: Use 1/2 cup of frozen spinach. Allow it to thaw completely, then press out all of the water, and add to it soup as per step #8.

Nutrition

  • Serving Size: 1 serving
  • Calories: 391 calories
  • Sugar: 6 grams
  • Fat: 17 grams
  • Carbohydrates: 34 grams
  • Fiber: 3 grams
  • Protein: 26 grams

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Spinach Chickpea Curry

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If you’re looking for a quick and easy one-pot meal, look no further than this spinach chickpea curry. Ready in less than 30 minutes, this curry is perfect for a vegetarian weeknight meal.

Close up of a bowl with spinach chickpea curry with white rice.

I don’t know about you, but when life is busy, I’m all about easy meals with minimal ingredients, however, I’m not willing to forgo flavor! While I want my meals to be nutritious, I also want them to be delicious, and this chickpea spinach curry is exactly that.

With a few pantry staples, this recipe turns basic ingredients into a rich and creamy chickpea curry with spinach that pairs perfectly with fluffy rice or naan bread for a delightfully simple meal.

Pot of spinach chickpea curry with a serving spoon and a side of rice, cilantro, and red pepper flakes.

Why You’ll Love This Chickpea Spinach Curry

  • Quick and Easy – This 30-minute chickpea curry recipe is perfect for quick weeknight dinners.
  • Made in One Pot – This one-pot meal ensures that cleanup is a breeze.
  • Vegetarian – Filled with fiber and plant-based protein, this curry is a delicious and nutritious vegetarian recipe.
  • Great for Meal Prep – This chickpea spinach curry keeps well in the fridge and freezer making it a great meal prep recipe.
Ingredients for chickpea spinach curry: chickpeas, fresh spinach, onion, garlic, ginger, currry powder, salt, red pepper flakes, coconut milk, and tomato paste.

Ingredients & Substitutions

  • Chickpeas – Also known as garbanzo beans, chickpeas add some plant-based protein and complex carbohydrates to the curry. The recipe calls for canned chickpeas, but you can cook your own if preferred.
  • Spinach – To add some fiber and leafy greens. The recipe calls for fresh spinach, however, you can use frozen spinach if preferred. See the notes section of the recipe card for instructions.
  • Curry Powder – To make the curry, add flavor, and fragrance. You can use hot or mild curry powder.
  • Coconut Milk – To add some healthy fats and ensure the vegan chickpea curry is rich and creamy. You can use light coconut milk or full-fat coconut milk.
  • Coconut Oil – To sauté the vegetables. You can use olive oil if preferred.
  • Onion, Garlic, and Ginger – To build the base of the curry, add flavor, and add fragrance.
  • Tomato Paste – To thicken the curry, you can also use tomato purée. If you don’t have paste or purée, you can use a bit of crushed tomatoes or chopped tomatoes instead.
  • Broth – To enhance the flavor and texture of the curry. You can use chicken or vegetable broth, or a chicken or vegetable stock cube with water if preferred.
  • Salt and Pepper – To season the curry.

Dietary Adaptions

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

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

Pot with sautéed onion, garlic, ginger, curry power, salt, and red pepper flakes.
Pot with curry powder and coconut milk.

How to Make Chickpea Curry with Spinach

  1. Sauté the vegetables. In a large pan on medium heat, melt the coconut oil, then add the onion, and cook until tender. Then add the garlic and ginger and heat for an additional minute until fragrant.
  2. Add the curry. Add the curry powder and salt and stir to coat the onion mixture. Then add tomato paste and stir until well incorporated.
  3. Add the coconut milk. Pour in the coconut milk and broth and stir until well combined with the spices.
  4. Add the chickpeas. Add the chickpeas, stir to combine, then reduce the heat to a simmer and cook for 10 minutes.
  5. Add the spinach. Add the spinach, stirring until it wilts into the curry, and then simmer for a final 5 minutes.
  6. Serve and enjoy!

The detailed instructions for this chickpea spinach curry can be found in the recipe card below.

Pot with coconut milk curry sauce and chickpeas.
Pot with chickpea curry and spinach.

Red’s Nutrition Tip

Not only are chickpeas a good source of plant-based protein, but they are a wonderful source of fiber. Incorporating legumes, such as beans, lentils, and chickpeas, into your diet is a great way to increase your fiber intake.

Serving Suggestions

While this chickpea and spinach curry can be served on its own, it pairs well with basmati rice, brown rice, cauliflower rice, flatbread, naan bread, poppadoms, or samosas.

Large pot of cooked chickpea spinach curry with a serving spoon.

Recipe Variations

Add more spices. You can enhance the flavor of the curry with additional spices such as ground turmeric, ground coriander, ground cumin, or red pepper flakes.

Add more vegetables. You can add additional vegetables to this chickpea spinach curry, such as cherry tomatoes, green beans, peas, bell peppers, cauliflower, or broccoli.

Add chicken or beef. You can serve the curry with grilled meat or add some directly to the curry itself.

Mix up the sides. In addition to rice and naan, you can serve this chickpea spinach curry with a side of roasted potatoes or sweet potatoes, steamed vegetables, sautéed vegetables, green salad, hot sauce, or chutney.

Two bowls of chickpea spinach curry with rice, naan bread, yogurt, cilantro, and red pepper flakes.

Storage + Reheating

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

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

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

Close up of bowl of chickpea spinach curry with a side of rice and cilantro on top.

More Chickpea Curry Recipes:

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Spinach Chickpea Curry

Author: Stephanie Kay

Ready in 30 minutes, this chickpea spinach curry is a quick and easy vegetarian curry that is perfect for a weeknight meal. Plus, leftovers keep well in the fridge and freezer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
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Ingredients

  • 1 tablespoon coconut oil
  • 1 onion, diced
  • 4 cloves garlic, sliced
  • 1-inch ginger root, minced
  • 1 1/2 tablespoons curry powder
  • 1/2 teaspoon salt
  • 1 tablespoon tomato paste
  • 1 (14 oz) can coconut milk
  • 1/2 cup broth, chicken or vegetable
  • 2 (15 oz) cans chickpeas, strained and rinsed
  • 2 cups spinach, roughly chopped
  • Fresh cilantro, to serve

Instructions

  1. In a large skillet on medium heat, melt the coconut oil, then add onion, and cook for 3-4 minutes until tender and translucent.
  2. Add garlic, ginger, curry powder, and salt, and cook for an additional minute until fragrant. Add the tomato paste and stir to coat the onion mixture. 
  3. Pour in the coconut milk and broth, using a wooden spoon to scrape up any tasty bits from the bottom of the pan, and stir until well combined. Taste and adjust seasoning as needed.
  4. Add the strained and rinsed chickpeas to the pan, stir to combine, then reduce the heat to a simmer and cook for 10 minutes, stirring occasionally.
  5. Add the chopped spinach to the pan, stirring it into the curry until wilted, and simmer for a final 5 minutes. Taste and adjust seasoning as needed.
  6. The curry can be served immediately with rice and/or naan 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 Frozen Spinach: Thaw 1/4 cup of frozen spinach. Once thawed, press it to remove any excess water, then add it to the curry as per step #5.

Nutrition

  • Serving Size: 1 serving
  • Calories: 287 calories
  • Sugar: 3 grams
  • Fat: 14 grams
  • Carbohydrates: 32 grams
  • Fiber: 10 grams
  • Protein: 11 grams

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Stuffed Shells with Ground Beef

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The combination of jumbo pasta shells, spinach ricotta cheese filling, and hearty meat sauce in these stuffed shells with ground beef creates a crowd-pleasing meal perfect for a cold night.

Stuffed shells with ground beef meat sauce in a white baking dish with a serving spoon.

As the weather cools down, I’m all about hearty, stick-to-your-ribs meals and this one really hits the spot. While it doesn’t fall into the quick and easy recipe category, it is well worth the effort for the delicious comfort food meal it creates.

Whether you’re whipping up these stuffed shells with ground beef for a holiday meal, weekend dinner, or a meal prep idea to enjoy on busy weeknights, I’m confident that this recipe will be a hit with the whole family.

Baked stuffed shells with meat sauce in a white baking dish with fresh basil on top.

Why You’ll Love It

  • Full of Flavor – The cheese filling and meat sauce ensure that these stuffed shells are bursting with flavor.
  • High in Protein – The combination of ground beef, ricotta, and pasta, ensures that this casserole has almost 40 grams of protein per serving.
  • Great for Meal Prep – These stuffed shells with ground beef keep well in the fridge and freezer making them a great make-ahead meal.
Ingredients for stuffed shells with meat: jumbo shells, ground beef, ricotta, spinach, parmesan, onion, garlic, celery, carrot, tomato sauce, thyme, parsley, red pepper flakes, and salt.

Ingredients & Substitutions

  • Jumbo Pasta Shells – Also known as conchiglioni, jumbo pasta shells are the perfect vehicle for stuffed pasta. You can use regular, whole wheat, or gluten-free pasta shells.
  • Ground Beef – To make the beef sauce. You can use regular, lean, or extra-lean ground beef. You can also use Italian sausage, ground turkey, or ground chicken if preferred.
  • Ricotta Cheese – To make the filling for the pasta shells. You can use whole milk, part-skim ricotta cheese, or cottage cheese if desired.
  • Parmesan Cheese – To add some flavor to the filling.
  • Mozzarella Cheese – To add some protein and healthy fats and top the stuffed shells with ground beef. You can use an Italian cheese blend if preferred.
  • Spinach – To add some fiber and leafy greens. You can use fresh spinach or frozen spinach, see the notes section of the recipe card for details.
  • Tomatoes – To make the beef sauce. You can use crushed tomatoes, passata, or your favorite marinara sauce.
  • Onion and Garlic – To build flavor in the meat sauce.
  • Celery and Carrots – To add some veggies and build the meat sauce.
  • Herbs – A mixture of dried oregano, basil, parsley, and red pepper flakes to enhance the Italian seasoning of the dish. You can use fresh herbs if you prefer, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the stuffed pasta shells and ground beef sauce.
Ricotta cheese, spinach, parmesan cheese, salt, and egg in a mixing bowl.
Spinach and ricotta cheese mixture for stuffed shells with meat.

Dietary Adaptions

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

To Make it Dairy-Free: Use non-dairy ricotta-style cheese and non-dairy mozzarella-style cheese.

Meat sauce in a baking dish.
Meat sauce in a baking dish with jumbo stuffed shells filled with spinach ricotta cheese mixture on top.

How to Make Stuffed Shells with Ground Beef

  1. Make the ground beef sauce. In a large pot on medium-high heat, warm the olive oil, and brown the ground beef. Add the onion, celery, and carrot and cook for an additional 2-3 minutes until tender, then add the garlic, oregano, basil, parsley, red pepper flakes, and salt and cook for an additional minute. Pour in the crushed tomatoes, stir to combine, and reduce the heat to a simmer.
  2. Boil the pasta. Bring a large pot of salted water to a boil, add jumbo pasta shells, and cook as per package directions to al dente. Once cooked, strain, and set aside.
  3. Sauté the spinach. In a pan on medium heat, warm a teaspoon of olive oil, then add the chopped spinach, and cook for 30 seconds to 1 minute, stirring frequently, until wilted.
  4. Make the ricotta filling. In a medium bowl, add the ricotta cheese, parmesan cheese, sautéed spinach, egg, salt, and pepper, and stir until well combined.
  5. Stuff the pasta shells. Once the shells are cooked and cool enough to handle, stuff each pasta shell with a spoonful of the spinach ricotta cheese mixture until each shell is filled.
  6. Fill the baking dish. Spread 2/3 of the meat sauce on the bottom of a baking dish, place the stuffed shells on top, top the shells with the remaining sauce, and then sprinkle shredded mozzarella cheese on top.
  7. Bake until golden. Transfer the baking dish to the oven at 400°F to bake for 20 minutes or until all of the mozzarella cheese is melted and is slightly golden on top.
  8. Serve and enjoy!

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

Spinach and ricotta stuffed shells with meat and marinara sauce on top in a baking dish.
Spinach and ricotta stuffed shells with meat, marinara sauce, and mozzarella cheese on top in a baking dish.

Red’s Nutrition Tip

This recipe is a great example of how you can turn a pasta dish into a balanced meal by combining it with the right ingredients. The addition of ground beef and ricotta ensures that these stuffed shells are packed full of protein, and the inclusion of spinach ensures it’s got some fiber too!

Baked stuffed shells with meat in a white baking dish and serving spoon.

Serving Suggestions

These stuffed shells with ground beef are good on their own, however, they also pair well with garlic bread, Caesar salad, green salad, steamed broccoli, green beans, or asparagus.

Jumbo stuffed shell filled with ricotta cheese mixture on a serving spoon with tomato sauce with meat.

Storage + Reheating

To Refrigerate: Once cooled, the stuffed shells with meat can be stored in the baking dish by covering the top with plastic wrap or aluminum foil, or by placing them in an airtight storage container and storing them in the fridge for up to 5 days.

To Freeze: The stuffed shells can be frozen before or after baking. To freeze after baking, allow it to cool completely, then cover it tightly with plastic and aluminum foil and place it in the freezer for up to 3 months. To freeze unbaked, once the baking dish is filled, cover it tightly with plastic and aluminum foil and place it in the freezer for up to 3 months, then bake from frozen at 400°F for 40-50 minutes.

To Reheat: Allow leftovers to thaw, then reheat them in the oven at 350°F for 10-20 minutes or in the microwave for 1-2 minutes.

Stuffed shells with meat on a grey plate with fresh basil and parmesan on top.

More Pasta Recipes:

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Stuffed shells with ground beef meat sauce in a white baking dish with a serving spoon.

Stuffed Shells with Ground Beef

Author: Stephanie Kay

These Italian-style stuffed shells with ground beef are a hearty meal that feeds a crowd. Serve them on their own, with garlic, bread, or a side salad for a delicious family meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Baked
  • Cuisine: American
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Ingredients

For the Meat Sauce:

  • 1 pound ground beef
  • 1 onion, diced
  • 1 stalk celery, diced
  • 1 carrot, peeled and diced
  • 4 cloves garlic, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon salt
  • 1 can (28 ounces) crushed tomatoes

For the Stuffed Shells:

  • 12 ounces (20-25) jumbo pasta shells
  • 2 cups ricotta cheese
  • 1/4 cup grated parmesan cheese
  • 4 cups spinach
  • 1 egg
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup shredded mozzarella cheese, for topping

Instructions

  1. In a large pot on medium-high heat, warm the olive oil, add the ground beef, and cook for 4-5 minutes, breaking it up, until browned. Add the diced onion, celery, and carrot, and cook for an additional 2-3 minutes until the vegetables are tender.
  2. Add the garlic, oregano, basil, parsley, red pepper flakes, and salt, and cook for an additional minute until fragrant. Pour in the tomatoes, stir until well combined, and reduce the heat to a simmer. Taste the sauce and adjust the seasoning as needed.
  3. Bring a large pot of salted water to a boil, add the jumbo pasta shells, and cook as per package directions until al dente. Once cooked, strain, and set aside.
  4. In a large skillet or pan on medium heat, warm a small drizzle of olive oil, then add chopped spinach, and cook for 30 seconds to 1 minute, stirring frequently, until the spinach has wilted.
  5. In a medium bowl, add the ricotta cheese, parmesan cheese, sautéed spinach, egg, salt, and pepper, and stir until well combined.
  6. Preheat the oven to 400°F, grab a 9 x 13-inch baking dish, and ladle 2/3 of the meat sauce into the baking dish, spreading it out to ensure the bottom of the dish is well covered.
  7. Once the pasta shells are cooked and cool enough to handle, stuff each shell with a spoonful of the spinach ricotta mixture and then place it in the baking dish, open side up. Continue working one at a time until all of the pasta shells are stuffed, all of the cheese filling is used, and the baking dish is full of shells.
  8. Pour the remaining meat sauce on top of the stuffed shells in the baking dish, then sprinkle the shredded mozzarella cheese on top.
  9. Cover the baking dish with aluminum foil and transfer it to the oven to bake for 15 minutes, then remove the aluminum foil and bake for a final 5-10 minutes until the cheese is fully melted and golden brown on top.
  10. Serve immediately with a sprinkle of freshly grated parmesan cheese, fresh basil, and/or fresh parsley. Any leftovers can be stored in the fridge for up to 5 days in the freezer for up to 3 months.

Notes

To Use Dried Herbs: Use triple the amount of fresh herbs or 1 tablespoon of fresh oregano, fresh basil, and fresh parsley.

To Use Frozen Spinach: Thaw 1 cup of frozen spinach, and then press all of the water out of it. Skip step #4 and add the spinach to the recipe as per instructed in step #5.

Nutrition

  • Serving Size: 1 serving
  • Calories: 468 calories
  • Sugar: 8 grams
  • Fat: 11 grams
  • Carbohydrates: 56 grams
  • Fiber: 5 grams
  • Protein: 38 grams

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Vegetable Quinoa Soup

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Filled with quinoa, white beans, and veggies, this minestrone-style vegetable quinoa soup is full of flavor. You can enjoy it for lunch, dinner, or as a make-ahead meal.

Two bowl of vegetable quinoa soup with a gold spoon and side of spinach on a white background.

Quinoa is a high-protein grain and including it in a healthy soup recipe is a great way to add more plant-based protein to a meal. Be it my quinoa chickpea salad, green quinoa breakfast bowl, quinoa burgers, or salmon quinoa bowl, there are plenty of ways to use this nutrient-dense grain.

By pairing quinoa with a legume, such as beans or lentils, you can create a complete protein source and a better balance of amino acids in any vegetarian meal. The combination of quinoa, white beans, and vegetables, ensures that this vegetable quinoa soup recipe is full of protein, fiber, and micronutrients, and is a delicious and nutritious meal that works well for lunch or dinner on a cold day.

Vegetable quinoa sooup in a white bowl on a cutting board.

Why You’ll Love It

  • Vegetarian – Full of plant-based protein, this vegetarian soup is something everyone can enjoy.
  • Full of Fiber – The combination of quinoa, beans, and vegetables ensures that this soup contains 8 grams of fiber per serving.
  • Made in One Pot – This vegetable quinoa soup is made in one pot which keeps prep and cleanup easy.
  • Great for Meal Prep – This soup keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for vegetable quinoa soup: quinoa, white beans, broth, diced tomatoes, spinach, onion, carrots, celery, garlic, thyme, oregano, red pepper flakes, bay leaf, and salt.

Ingredients for Quinoa Vegetable Soup

  • Quinoa – The base of this quinoa soup, you can use white, red, or tri-color quinoa. The recipe uses raw quinoa, however, you can use cooked quinoa if you like. See the notes section of the recipe card for details.
  • White Beans – To add some extra protein and fiber, you can use great northern beans, navy beans, or cannellini beans.
  • Onion and Garlic – To add fragrance and build flavor in the broth. If you don’t have fresh onion and garlic, you can use 1 teaspoon of onion powder and 1 teaspoon of garlic powder instead.
  • Carrots and Celery – To add some veggies and build additional flavor in the broth.
  • Diced Tomatoes – To ensure the broth is rich and thick.
  • Spinach – To add some leafy greens. You can use fresh or frozen spinach, see the notes section of the recipe card for details.
  • Broth – You can you vegetable broth or chicken broth.
  • Herbs and Spices – A combination of bay leaf, dried thyme, dried oregano, and red pepper flakes to add Italian flavor. If using fresh herbs, use triple the amount.
  • Salt and Pepper – To season the soup.
  • Parmesan Cheese Rind – To further season the soup and add additional flavor.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the parmesan rind.

To Make it Vegan: Use vegetable broth and omit the parmesan rind.

Pot with oil, onion, celery, carrots, and garlic.
Pot with sautéd vegetables, tomatoes, quinoa, and white beans.

How to Make Vegetable Quinoa Soup

  1. Sauté the vegetables. In a large pot on medium-high heat, warm the oil, then add the onion, garlic, carrots, and celery, and sauté until tender.
  2. Add the herbs. Add the dried thyme, oregano, red pepper flakes, and salt.
  3. Add the diced tomatoes. Pour in the diced tomatoes.
  4. Add the quinoa and beans. Pour in the quinoa and white beans and stir to combine.
  5. Add the broth. Cover everything with broth.
  6. Add the parmesan rind. Drop in the parmesan rind and bay leaf rind and stir again to combine.
  7. Simmer the soup. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes until the quinoa is tender.
  8. Add the spinach. Add the chopped spinach, stir to combine, and simmer for a final 5 minutes until the spinach is wilted.
  9. Serve and enjoy!

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

Pot with sautéd vegetables, tomatoes, quinoa, white beans, broth, thyme, oregano, red pepper flakes, bay leaf, salt, and parmesan rind ready to be cooked.
Pot of cooked vegetable quinoa soup.

Recipe Notes & Tips

This quinoa vegetable soup recipe is not only easy to make but easy to adapt, here are some suggestions:

Use different vegetables. You can mix up the soup by using different vegetables, such as zucchini, yellow squash, green beans, Swiss chard, and kale. If adding heartier vegetables, such as sweet potatoes or butternut squash, you can partially roast them before adding them to the soup for additional flavor.

Substitutions for quinoa. Although quinoa is the star of this vegetable quinoa soup, you can swap it for other high-protein grains such as brown rice, wild rice, or farro. Note that quinoa is relatively quick to cook so you may need to extend the cooking time for other grains.

Add herbs and spices. You can enhance the flavor of this hearty vegetable soup by adding additional herbs such as basil and fennel seeds, or spices such as chili powder, cayenne pepper, or turmeric.

Mix up the beans. Use a different color of beans or a combination of beans such as kidney beans, black beans, or chickpeas.

Add some lemon. You can finish the soup with a bit of fresh lemon juice to enhance and brighten the flavors.

Make it creamy. Turn this into a creamy Italian quinoa soup by finishing the soup with a splash of heavy cream or coconut milk.

White pot of vegetable quinoa soup with a wooden spoon.

Red’s Nutrition Tip

While this soup does contain protein, it doesn’t contain that much, as quinoa is primarily a source of complex carbohydrates. Fortunately, you can increase the protein of this meal by enjoying it with a side of cheese, grilled tofu, or grilled meat, or simply eat more protein at your other meals during the day.

Close up of quinoa soup recipe with vegetables in a white bowl with a gold spoon.

Serving Suggestions

This quinoa vegetable soup is a source of fiber, complex carbohydrates, and plant-based protein. While it can be enjoyed on its own, you can serve it with a side to make a more filling meal. Some suggestions include:

Can I make this soup in a crock pot?

Yes! You can make this soup in a crock pot or slow cooker by adding all the ingredients and cooking it on high for 2-3 hours or on low for 4-5 hours. Once cooked, remove the parmesan rind and bay leaf, taste, and adjust seasoning with salt and pepper as needed.

Two bowls of quinoa vegetable soup recipe on a white background.

Storage + Reheating

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

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

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

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Two bowl of vegetable quinoa soup with a gold spoon and side of spinach on a white background.

Vegetable Quinoa Soup

Author: Stephanie Kay

This vegetable quinoa soup can be made with white, red, or tri-color quinoa, and keeps well in the fridge and freezer making it great for meal prep.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 2 ribs celery, diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon salt
  • 1 cup quinoa, raw
  • 1 can (14 oz.) white beans, strained and rinsed
  • 1 can (28 oz.) diced tomatoes
  • 4 cups vegetable broth
  • 2 cups water
  • 1 bay leaf
  • 1 parmesan rind
  • 2 cups spinach, roughly chopped

Instructions

  1. In a large pot on medium-high heat, warm the olive oil.
  2. Add the onion, carrot, and celery and sauté for 3-4 minutes until tender. Then add the minced garlic and cook for an additional 1-2 minutes until tender.
  3. Add the dried thyme, dried oregano, red pepper flakes, and salt, and sauté for an additional minute until fragrant.
  4. Pour in the quinoa, white beans, and diced tomatoes and stir to combine with the vegetables.
  5. Pour in the broth and water and stir again until everything is well incorporated.
  6. Add the parmesan rind and bay leaf to the pot and stir to ensure they are submerged in the broth.
  7. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes, stirring occasionally, until the quinoa is tender.
  8. Once cooked, add the chopped spinach, stir until well incorporated in the soup, and simmer for a final 5 minutes until the spinach is wilted. If you find the soup too thick, simply add some more water or broth to thin the soup to your liking.
  9. Remove the parmesan rind and bay leaf, then taste the soup, and adjust the seasoning with additional salt and black pepper as needed.
  10. Serve the soup immediately with freshly grated parmesan or allow it to cool completely and store it in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Make it in a Slow Cooker: Add all of the ingredients to a slow cooker and cook on high for 2-3 hours or on low for 4-5 hours. Once cooked, remove the parmesan rind and bay leaf, then taste the soup and season with additional salt and pepper as needed.

To Use Cooked Quinoa: Add the quinoa as instructed in step #4, however, only simmer the soup for 5-10 minutes until heated through, then proceed with instructions as outlined.

To Use Frozen Spinach: Thaw 1/2 cup or 2 ounces of frozen spinach, press out any excess water, and add it to the soup as per step #8.

To Use Dried Onion and Garlic: Use 1 teaspoon of garlic powder and onion powder.

To Use Fresh Herbs: Use 1 tablespoon of fresh thyme and fresh oregano.

Nutrition

  • Serving Size: 1 serving
  • Calories: 265 calories
  • Sugar: 9 grams
  • Fat: 7 grams
  • Carbohydrates: 43 grams
  • Fiber: 8 grams
  • Protein: 9 grams

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Spinach Breakfast Casserole

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This spinach breakfast casserole is perfect for a weekend brunch or weekday breakfast meal prep idea. The combination of eggs, fresh spinach, potatoes, and cheese creates a delicious and nutritious vegetarian meal.

Slice of spinach breakfast casserole on a spatula in a white casserole dish.

If you’ve been through my breakfast recipes, you’ve likely noticed that I’m a big fan of breakfast casseroles. These crustless quiche and frittata-inspired casseroles are a simple and easy way to create a hearty breakfast without much effort – just add everything to a baking dish, bake, and enjoy!

Not only is this spinach breakfast casserole easy to make but it’s incredibly versatile and keeps well in the fridge and freezer. You can make it ahead of time, store it in the fridge, and then reheat it in the morning and enjoy it on its own, with a side of toast, or fresh fruit for a hearty and healthy breakfast.

Slice of spinach breakfast casserole on a white plate with a fork.

Why You’ll Love It

  • High in Protein – With almost 20 grams of protein per serving, this casserole is a great way to add protein to your breakfast.
  • Full of Greens – Each serving contains 3/4 cup of spinach to ensure you’re getting your daily dose of leafy greens in each slice.
  • Well-Balanced – This spinach breakfast casserole is a well-balanced meal with equal amounts of protein, complex carbohydrates, and healthy fats.
  • Great for Meal Prep – This casserole keeps well in the fridge for days making it a great make-ahead breakfast for weekday mornings.
Ingredients for spinach breakfast casserole: eggs, fresh spinach, baby potatoes, leek, and shredded cheddar cheese.

Ingredients for Spinach Breakfast Casserole

  • Eggs – A dozen eggs to ensure the casserole is filled with protein and healthy fats.
  • Spinach – To add some leafy greens and fiber. The recipe calls for fresh spinach, but you can use frozen spinach if preferred. See the notes section of the recipe card for details.
  • Potatoes – The recipe calls for baby potatoes, since they cook faster, however, you can use large potatoes if needed. See the notes section of the recipe card for details.
  • Leek – To add flavor. You can use a small onion if preferred.
  • Cheese – To add some protein and healthy fats. The recipe calls for sharp cheddar cheese, but you can use any shredded cheese you like. Feta cheese would also work well.
  • Butter and Olive Oil – To sauté the veggies.
  • Salt and Pepper – To season the egg mixture. If you want to enhance the flavors, you can also add a sprinkle of garlic powder, onion powder, or Italian seasoning.
Sautéd leeks and chopped spinach in a pan.
Sautéd spinach and leeks in a pan.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the butter for additional olive oil.

To Increase the Protein Content: Add some cooked chopped bacon or sliced breakfast sausage.

To Add More Veggies: Add some diced bell pepper, sliced mushrooms, or green onions. Sauté them with the leek before adding them to the dish.

Cooked baby potatoes in a casserole dish.
Cooked potatoes and spinach mixture in a casserole dish.

How to Make a Breakfast Casserole with Spinach

  1. Boil the potatoes. Bring a pot of well-salted water to a boil, add the baby potatoes, and cook for 10 minutes. Once cooked, cut them into quarters or halves.
  2. Sauté the leek and spinach. In a pan, warm the butter and olive oil, add the diced leek, and sauté for 3-4 minutes until tender, then add the spinach and cook for an additional minute until wilted.
  3. Whisk the eggs. In a large bowl, crack the eggs, add the salt and pepper, and whisk until well combined.
  4. Fill a baking dish. Add the potatoes to the baking dish, top with the leek and spinach mixture, sprinkle with shredded cheese, and pour in the egg mixture.
  5. Bake. Transfer the baking dish to an oven at 400°F and bake for 25-30 minutes or until the eggs are set.
  6. Serve and enjoy!

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

Cooked potatoes, spinach mixture, and shredded cheese in a casserole dish.
Egg mixture for breakfast casserole recipe ready for the oven.

How to Meal Prep Breakfast Casserole

Not only is this spinach breakfast casserole easy to make but it perfect for meal prep. Simply prepare the casserole as instructed, allow it to cool completely, then slice it into 6 servings, place them in airtight containers, and store them in the fridge for up to 4 days.

Red’s Nutrition Tip

This spinach egg casserole is a balanced meal with a similar amount of protein, carbohydrates, and fat. To increase the protein content of the meal, serve it with a side of breakfast sausage or Greek yogurt. To increase the carbohydrate and fiber content of the meal, serve it with toast and fresh fruit. To increase the fat content of the meal, serve it with some avocado or additional cheese.

Egg casserole with spinach in a baking dish.

What to Serve with Spinach Breakfast Casserole

This spinach breakfast casserole pairs well with:

  • Breakfast sausage
  • Turkey sausage
  • Bacon
  • Toast
  • English muffins
  • Bagel
  • Yogurt
  • Fruit salad
  • Green salad
  • Avocado
  • Sour cream
  • Cheese
  • Hot sauce
Slice of egg casserole with spinach on a white plate with a fork.

Storage + Reheating

To Refrigerate: Allow the egg casserole to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store it in the refrigerator for up to 4 days.

To Freeze: Allow the egg casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the egg casserole to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

More Breakfast Casseroles:

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Slice of spinach breakfast casserole on a spatula in a white casserole dish.

Spinach Breakfast Casserole

Author: Stephanie Kay

This spinach breakfast casserole is a well-balanced breakfast with protein, vegetables, and healthy fats, and is perfect for a holiday brunch or meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 pound baby potatoes
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 leek, diced, white part only
  • 6 cups spinach, roughly chopped
  • 1 cup shredded cheddar cheese
  • 12 eggs
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh black pepper

Instructions

  1. Preheat the oven to 400°F. Grease a 9×13-inch baking dish with a drizzle of olive oil.
  2. Bring a large pot of well-salted water to a boil, add the baby potatoes, and boil for 10 minutes or until the potatoes can be pierced with a fork. Strain, rinse with cold water, and set aside.
  3. In a pan on medium heat, warm the olive oil and butter, then add diced leek and cook for 3-4 minutes until leeks are tender.
  4. Add the chopped spinach to the pan, and cook for 30 seconds to 1 minute, stirring frequently, until all of the spinach is wilted. Remove from the heat and set it aside.
  5. In a large bowl, crack the eggs, season with salt and pepper, and whisk until well combined. Set aside.
  6. Once the potatoes are cool enough to handle, cut them into bite-size pieces (halves or quarters), and then place them in the baking dish, spreading them out evenly.
  7. Transfer the spinach mixture to the baking dish with the potatoes, spreading it out evenly across the dish. Sprinkle the shredded cheese on top, spreading it out evenly.
  8. Pour the whisked egg mixture into the baking dish and stir gently until everything is well incorporated and the potatoes are well covered.
  9. Transfer the baking dish to the oven and bake for 25-30 minutes or until the eggs are set in the middle.
  10. Once cooked, this spinach breakfast casserole can be served immediately or cooled and stored in the fridge for 4 days or in the freezer for up to 3 months.

Notes

To Use Large Potatoes: Dice large potatoes into quarters before boiling to ensure they are cooked in 10 minutes.

To Use Frozen Spinach: Thaw one cup of frozen spinach, press out as much water as possible, and add it to the recipe as per step #4 to warm it and remove any excess water.

Nutrition

  • Serving Size: 1 slices
  • Calories: 320 calories
  • Sugar: 2 grams
  • Fat: 20 grams
  • Carbohydrates: 15 grams
  • Fiber: 3 grams
  • Protein: 19 grams

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Single Serving Apple Crisp

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Whether you’re looking for a comforting snack or an individual dessert, this single serving apple crisp is a delicious treat that will satisfy a sweet tooth.

Three single serve apple crisps in white ramekins with a gold spoon and tea towel.

Turn tart apples into a sweet treat with this quick and easy individual apple crisp recipe. Made with only 6 ingredients, these single portions are perfect for those moments when you want something sweet, but don’t want to make anything complicated.

And, the best part is, you can make this delicious apple crisp recipe in the oven, air-fryer, or microwave, and they keep well in the fridge and freezer if you want to make a batch!

Close up of mini apple crisp with Greek yogurt and cinnamon on top and a spoon.

Why You’ll Love Them

  • Quick and Easy – These mini apple crisps are made with 6 ingredients and can be made in the oven or microwave.
  • Perfectly Portioned – Made in ramekins, these apple crisps are the perfect dessert for one.
  • Great for Meal Prep – They freeze for up to 3 months so you can enjoy them for days and weeks to come!
Ingredients for individual apple crisp recipe: rolled oats, apples, butter, brown sugar, flour, and cinnamon.

What You’ll Need

  • Apples – While tart apples such as Cortland, Braeburn, Pink Lady, and Granny Smith provide the best flavor, you can use any apple you like.
  • Oats – Use rolled oats, old-fashioned rolled oats, or quick-cooking oats, steel-cut and instant oats are not recommended.
  • Flour – To thicken the crisp topping.
  • Brown Sugar – To sweeten the apples and topping. You can use white sugar, coconut sugar, or maple syrup if you prefer.
  • Cinnamon – To enhance the flavor and sweetness.
  • Butter – To ensure the crispy is nice and crispy. For the best results, use unsalted butter.

Although the recipe does not call for any, you can add a sprinkling of chopped walnuts or pecans to the crisp mixture if you like.

Chopped apple in a small white bowl with brown sugar and ground cinnamon on top.
Chopped apple tossed in brown sugar and cinnamon in a small white bowl.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free oats and swap the all-purpose flour for 1-to-1 gluten-free flour or almond flour.

To Make it Dairy-Free: Swap the butter for coconut oil.

Rolled oats, all-purpose flour, brown sugar, ground cinnamon, and cold butter in a small white bowl.
Apple crisp topping in a small white bowl.

How to Make Apple Crisp for One Person

  1. Chop the apple. Cut the apple into bite-size pieces, leaving the skin on.
  2. Mix the filling. Add the apples to a small bowl, sprinkle with half of the cinnamon and half of the brown sugar, and stir to combine, then transfer the mixture to a ramekin.
  3. Make the topping. In the same bowl, add the oats, flour, remaining cinnamon, remaining brown sugar, and cold butter, and press it together, using your fingers, until a crumbly mixture forms.
  4. Add it to a ramekin. Sprinkle the crumble topping on top of the apple mixture in the ramekin.
  5. Bake until golden. Transfer the ramekin to the oven and bake at 350°F for 30 minutes or until slightly crisp and golden brown on top.
  6. Serve warm and enjoy! Serve immediately with toppings of your choice.

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

Apple filling in a ramekin.
Unbaked apple crisp in a ramekin ready for the oven.

Best Types of Apples to Use

While you can use any type of apples in single serving apple crisp, tart apples tend to hold up best when baked, such as:

  • Cortland apples
  • Braeburn apples
  • Honeycrisp apples
  • Golden delicious apples
  • Pink lady apples
  • Fuji apples
  • Jonagold apples
  • Granny smith apples
Baked mini apple crisp in ramekins with a spoon.

Red’s Nutrition Tip

If you’re concerned that the use of brown sugar is “unhealthy”, there is no need. Real sugar can be included in a healthy diet, it’s all about context and balance, not individual ingredients. In fact, you might be surprised to learn that the nutritional differences between sugar and other sweeteners are minimal.

Best Toppings for Mini Apple Crisp

If you want to eat this single-serve apple crisp as a healthy snack, top it with some plain yogurt, Greek yogurt, or skyr to boost the protein and ensure it’s more macronutrient balanced.

If you want to enjoy this single-serve apple crisp as an individual dessert or treat, top it with some vanilla ice cream or whipped cream to ensure it’s extra sweet and tasty.

Mini apple crisp recipe with Greek yogurt and cinnamon on top.

Can you make an individual apple crisp in the microwave?

Yes! Add the apple filling to a ramekin and heat in the microwave for 1 minute. Sprinkle the oat mixture on top of the warm apples, then return to the microwave for an additional 2 minutes until the apples are bubbling and the topping is set.

Can you make an individual apple crisp an air-fryer?

Yes! Add the apple mixture to a ramekin and place in the air-fryer at 350°F for 10 minutes until the apples are soft. Remove the ramekin from the air-fryer, add the oat mixture, and return to the air-fryer for an additional 10-15 minutes until bubbling, crispy, and golden on top.

Close up of a spoonful of individial apple crisp recipe with Greek yogurt and extra cinnamon on top.

Storage + Reheating

To Refrigerate: Allow the ramekins of apple crips to cool completely, then cover with a lid, plastic wrap, or aluminum foil and store in the fridge for up to 5 days.

To Freeze: These individual apple crips can be frozen before or after baking for up to 3 months. Just be sure to thaw them completely before baking or reheating.

To Reheat: The thawed individual apple crisp can be reheated in an oven at 350°F for 10-15 minutes, or in the microwave for 1-2 minutes.

More Apple Recipes:

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Three single serve apple crisps in white ramekins with a gold spoon and tea towel.

Single Serving Apple Crisp

Author: Stephanie Kay

Whip up this single serving apple crips as an individual dessert or comforting afternoon snack. You can enjoy it on its own, with a dollop of yogurt, or a scoop of vanilla ice cream.

  • Author: Stephanie Kay
  • Prep Time: 5
  • Cook Time: 30
  • Total Time: 35 minutes
  • Yield: 1 ramekin 1x
  • Category: Snack
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 large apple, diced
  • 1/4 teaspoon ground cinnamon
  • 1 tablespoon brown sugar
  • 3 tablespoons rolled oats
  • 1 tablespoon all-purpose flour
  • 1 tablespoon unsalted butter, cold, cut into small pieces

Instructions

  1. Preheat the oven to 350°F.
  2. In a small bowl, add the diced apple, half of the cinnamon, half of the brown sugar, and stir until combined, then transfer to a ramekin.
  3. In the same bowl, add the oats, flour, remaining cinnamon, and remaining brown sugar, and stir to combine. Add the cold butter and, using your fingers, press the butter into the oat mixture until well incorporated and the mixture is crumbly.
  4. Sprinkle the oat mixture on top of the apple mixture in the ramekin and then transfer to the oven to bake for 30 minutes or until the top is golden and the apples are bubbling.
  5. Once baked, remove the ramekin from the oven, and serve with yogurt, ice cream, whipped cream, and/or extra cinnamon on top.

Notes

To Make it in the Microwave: Mix apple filling as per step #2, then microwave apple mixture for 1 minute. Make the oat mixture as per step #3, then sprinkle it on top of the warm apples, and return the ramekin to the microwave for an additional 2 minutes until the apples are bubbling and the topping is set.

To Make it in an Air-Fryer: Make the apple filling as per step #2, then place in the air-fryer at 350°F for 10 minutes until the apples are soft. Once cooked, remove the ramekin from the air-fryer. Make the oat mixture as per step #3, then sprinkle it on top of the cooked apples, and return to the air-fryer for an additional 10-15 minutes until bubbling, crispy, and golden.

Nutrition

  • Serving Size: 1 ramekin
  • Calories: 329 calories
  • Sugar: 28 grams
  • Fat: 12 grams
  • Carbohydrates: 52 grams
  • Fiber: 7 grams
  • Protein: 4 grams

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Chicken and Rice Soup

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Loaded with vegetables, juicy chicken, and tender rice, this homemade chicken and rice soup is easy, healthy, and well-balanced. It’s the perfect one-pot meal for lunch or dinner on a cold day.

Pot of chicken and rice soup on a cutting board.

This healthy chicken and rice soup recipe is my go-to meal when I’m not sure what to cook. Because it’s made with pantry staples, it’s easy to whip up in a pinch and is a great way to use up leftover roasted chicken or roasted turkey to make a crowd-pleasing soup.

Although this recipe is made on the stovetop, you can also make this delicious soup in the slow cooker and add additional veggies if you like. It’s an incredibly versatile recipe and leftovers keep well in the fridge and freezer, which makes it great for meal prep.

Bowl of chicken and rice soup in a white bowl with a spoon, a side of bread, and parsley.

Why You’ll Love This Soup

  • Quick and Easy – Ready in less than 1 hour, this recipe is easy to prepare.
  • High in Protein – Filled with lean chicken breasts, this soup contains 25 grams of protein per serving.
  • Made in One Pot – This stovetop recipe requires minimal preparation and cleanup.
  • Great for Meal Prep – This chicken and rice soup is great for batch cooking. It keeps well in the fridge and double and triple batches keep well in the freezer.
Ingredients for chicken and rice soup recipe: chicken breasts, white rice, onion, garlic, celery, carrots, chicken broth, thyme, bay leaf, and salt.

Ingredients for Chicken and Rice Soup

  • Chicken – Raw boneless and skinless chicken breasts are recommended. If using frozen chicken breasts, ensure they are fully thawed before adding them to the soup. You can also use leftover cooked chicken or rotisserie chicken if preferred. See the notes section of the recipe card for instructions.
  • Rice – Long-grain white rice is recommended, such as basmati rice or jasmine rice, however, you can use long-grain brown rice or wild rice is preferred. See the notes section of the recipe card for instructions.
  • Onion and Garlic – To add flavor to the broth.
  • Carrots and Celery – To add some veggies.
  • Chicken Broth – The recipe calls for chicken broth or chicken stock, but vegetable broth can also be used.
  • Herbs – Some thyme and bay leaf to enhance the flavor of the soup and some fresh parsley to brighten the soup at the end.
  • Salt and Pepper – To season the soup.
Pot with oil, onion, carrots, and celery.
Pot with sauteed onion, carrots, and celery with garlic, thyme, and salt.

Dietary Adaptions

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

To Increase the Protein Content: Add an additional chicken breasts and an additional cup of chicken broth.

Pot with vegetables, herbs, and white rice.
Pot with vegetables, rice, herbs, and chicken broth.

Red’s Nutrition Tip

Contrary to popular belief, white rice is a healthy whole food and a good source of complex carbohydrates. In fact, the differences between brown rice and white rice are minimal, and including white rice in this soup helps to ensure it’s a balanced meal with protein, carbohydrates, and fats.

Pot with vegetables, herbs, rice, chicken broth, and raw chicken breasts.
Pot with cooked vegetables, white rice, broth, and shredded chicken.

How to Make Chicken and Rice Soup

  1. Sauté the veggies. In a large pot, warm the oil, then add onion, garlic, carrots, and celery, and sauté until tender.
  2. Add the herbs and broth. Add the salt, pepper, thyme, and bay leaf, stir to coat the vegetables, then pour in the broth and water.
  3. Add the rice and chicken. Add the rice to the pot, stir to combine, then add the raw chicken breast to the pot, submerging them in the broth, and simmer for 30 minutes until the chicken is cooked through.
  4. Shred the chicken. Once the chicken is cooked, remove it from the pot, place it on a cutting board, and shred it into bite-sized pieces.
  5. Simmer the soup. Return the shredded chicken to the soup, along with the parsley, and simmer for a final 10 minutes.
  6. Serve and enjoy!

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

Pot of cooked chicken and rice soup.
Pot with chicken and rice soup with parsley.

Can I make it in a slow cooker?

Yes! Add all of the ingredients to a slow cooker and cook on high for 3-4 hours or on low for 5-6 hours. Once cooked, remove the chicken breasts, place them on a cutting board, shred them into bite-size pieces, and return the shredded chicken to the soup to reheat for 10 minutes before serving.

Can I make it in an Instant Pot?

Yes! Sauté the onion, garlic, carrots, and celery in an Instant Pot with olive oil before adding the herbs, salt, pepper, broth, rice, and chicken breasts. Close the lid and cook on high pressure for 5 minutes. Once cooked, remove the chicken breasts from the soup, shred them into bite-size pieces, then return them to the soup to reheat before serving.

Pot of cooked chicken rice soup with a serving spoon on a cutting board with a tea towel.

Can I use leftover chicken?

The chicken is added raw to the soup and cooks in the broth, however, you can use cooked chicken if preferred. Prepare the recipe as written and then add the shredded leftover chicken once the rice is cooked.

Can I use leftover rice?

The rice is added to the soup raw, and it cooks in the broth along with the soup, however, you can use leftover rice if you prefer. Prepare the recipe as written and then add the cooked rice at the end along with the shredded chicken.

Close up of a bowl of rice and chicken soup.

How to Add Extra Flavor to Chicken Soup

You can enhance the flavor of this chicken and rice soup with additional ingredients and seasoning. Here are some suggestions:

  • Add salt. Ensure that your soup is well seasoned and contains enough salt. The salt content will vary depending on the type of chicken broth that you use. Simply taste the finished soup and add additional salt as needed.
  • Add herbs. Use dried or fresh herbs such as thyme, oregano, basil, tarragon, dill, rosemary, and parsley to enhance the flavor of this chicken and rice soup.
  • Add spices. Use dried spices such as ground turmeric, curry powder, and red pepper flakes to deepen the flavor of chicken broth in chicken rice soup.
  • Add toppings. Add extra flavor to chicken and rice soup with garnishes such as croutons, olive oil, chili oil, lemon juice, pesto, toasted nuts, and/or seeds.
Bowl of chicken rice soup with a spoon and a side of bread.

Storage + Reheating

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

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

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

Bowl of finished soup with chicken and rice.

More Chicken and Rice Soup Recipes:

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Pot of chicken and rice soup on a cutting board.

Chicken and Rice Soup

Author: Stephanie Kay

This chicken and rice soup recipe is made with chicken breasts, however, you could make it with rotisserie chicken just as easily. You could also swap the white rice for wild or brown rice, but you will need to increase the cooking time accordingly.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Cuisine: American
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 3 stalks celery, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 2 chicken breasts, boneless and skinless
  • 1 cup long-grain white rice (basmati or jasmine)
  • 4 cups chicken or vegetable broth
  • 4 cups water
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Fresh parsley, to serve

Instructions

  1. In a large pot on medium heat, warm the olive oil. Add the diced onion, carrots, and celery and cook for 4-5 minutes until onions are translucent and vegetables are tender.
  2. Add the minced garlic, dried thyme, salt, and pepper, and stir to coat the vegetables and warm for an additional minute until fragrant.
  3. Add the rice and stir to combine with the vegetable mixture. Then pour in the broth and water and add the bay leaf.
  4. Add the raw chicken breasts to the pot, submerging them in the broth, reduce the heat to a simmer, cover with a lid, and allow to cook for 30 minutes, stirring occasionally.
  5. After 30 minutes, remove the chicken breasts from the pot and place them on a cutting board. Using two forks, shred them into small bite-size pieces.
  6. Return the shredded chicken to the pot and simmer the soup, covered, for a final 5 minutes. If you find the soup too thick, simply add some extra broth or water until it reaches the consistency of your choice.
  7. Once cooked, season the chicken and rice soup with additional salt and pepper to taste, and serve with a sprinkle of fresh parsley.

Notes

To Use Leftover Chicken: Instead of adding the raw chicken breasts in step #4, simmer the soup for 20 minutes or until the rice is tender. Shred the chicken as per step #5 and then add 4 cups of shredded cooked chicken as per instructions in step #6.

To Use Leftover Rice: Instead of adding 1 cup of raw rice in step #3, add 3 cups of cooked rice along with the chicken in step #6.

To Use Long-Grain Brown Rice or Wild Rice: Prepare the soup as per instruction up until step #1, add the brown or wild rice as instructed in step #2, and cook it for 20 minutes before adding the raw chicken as in step #4. Then continue cooking soup as instructed.

To Use Fresh Thyme: Swap the dried thyme for 1 tablespoon of fresh thyme.

To Make it in a Slow Cooker: Add all of the ingredients to a slow cooker and cook it on high for 3-4 hours or on low for 5-6 hours. Once cooked, remove the chicken breasts from the soup and place them on a cutting board. Shred the soup into bite-size pieces and return them to the soup for an additional 10 minutes before serving. Taste and adjust seasoning as needed.

To Make it in an Instant Pot: Select the Instant Pot sauté setting, add the olive oil, onion, garlic, carrots, and celery, and cook, stirring constantly, for 1 minute. Add the thyme, salt, and pepper and stir to combine. Pour in the chicken, and add the bay leaf, raw rice, and raw chicken breasts. Lock the lid, close the pressure release valve, and pressure cook on High pressure for 5 minutes (the timer will count down once pressure is reached, which takes roughly 15 minutes). When done, press Cancel and use the quick-release method to release the pressure. Remove the chicken breasts from the soup, shred them into bite-size pieces, and then return them to the soup to reheat for 5 minutes. Taste and adjust seasoning as needed.

Nutrition

  • Serving Size: 1 serving
  • Calories: 356 calories
  • Sugar: 5 grams
  • Fat: 7 grams
  • Carbohydrates: 47 grams
  • Fiber: 3 grams
  • Protein: 25 grams

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How to Make a Flax Egg

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Whether you’re allergic to eggs or looking to turn your favorite baked good vegan, here is a step-by-step tutorial on how to make a flax egg for a simple egg substitute.

Flax egg in a small white bowl with a spoon.

What is a flax egg?

A flax egg is a mixture of ground flaxseed, also known as flaxseed meal, and water that can be used as a replacement for an egg in baking recipes. The ground flaxseed absorbs the water to create a thick and gelatinous substance that can be used as an egg substitute in vegan baking or for individuals who have egg allergies.

Infographic on how to make a flax egg with 1 tablespoon of flaxseed meal and 3 tablespoons of water.

How to Make a Flax Egg

Making a flax egg is very easy, here’s what you’ll do:

  1. Grind flaxseed into a meal (or buy it ground).
  2. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water.
  3. Allow the mixture to sit for at least 5 minutes until thickened.

Once the flaxseed meal and water mixture has thickened, you can add the flax egg to a baking recipe in place of one egg.

A small white bowl of flaxseed and a small white bowl of flaxseed meal.

When to Use Flax Eggs

Flax eggs can be substituted for regular eggs in most standard baking recipes, including cookies, brownies, bars, muffins, cakes, loaves, baked oatmeal, pancakes, and waffles. They can also be used in savory recipes such as veggie burgers.

When Not to Use Flax Eggs

While flax eggs work in most baking recipes, there are some exceptions. Do NOT use flax eggs when:

  • The recipe requires more than 2 eggs. Flax eggs do not work well in egg-heavy dishes like soufflés or meringues, as they do not rise or provide structure like chicken eggs.
  • The recipe calls for the egg yolks and whites to be added separately. If the recipe requires the egg whites to be whipped before adding them to a recipe, flax eggs will not work as a replacement.
  • The recipe uses gluten-free flour. The protein in gluten provides structure to baked goods, along with eggs. Without either present, you may end up with a flax and crumbly mess.
  • The recipe is flourless. If the recipe does not call for flour, such as a flourless chocolate cake, it is likely relying on the eggs for structure, which flax eggs cannot provide.
One tablespoon of ground flaxseed meal and 3 tablespoons of water in a small white bowl.

Is 1 flax egg equal to 1 egg?

Yes, 1 flax egg (1 tablespoon ground flaxseed + 3 tablespoons water) is equal to 1 egg. A flax egg can be substituted in a 1-to-1 ratio for one regular egg.

Can you make a flax egg with flax seeds?

Flax seeds need to be ground into a powder or meal before making a flax egg. You cannot use whole flax seeds to make a flax egg.

How to grind flax seeds into flax seed meal?

Use a coffee grinder or small blender to grind flax seeds into flaxseed meal.

Does it matter which kind of flaxseed I use?

You can use brown or golden flaxseed meal for a flax egg.

3 tablespoons of water and 1 tablespoon of flaxseed meal in a white bowl.
Small white bowl of flax eggs.

Can I use chia seeds instead?

Yes, you can replace a flax egg with a chia egg. To make a chia egg substitute, grind chia seeds into a meal, combine 1 tablespoon of the chia meal with 3 tablespoons of water in a small bowl, allow it to rest for 5 minutes until it thickens, and then add it to your baking recipe in place of a chicken egg as per instructions.

Instructions on how to make a flax egg.

Recipes to Use a Flax Egg:

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Flax egg in a small white bowl with a spoon.

How to Make a Flax Egg

Author: Stephanie Kay

Turn your baked goods into egg-free treats with these step-by-step instructions on how to make a flax egg.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 flax egg 1x
  • Category: Baking
  • Diet: Vegan
Print Recipe

Ingredients

  • 1 tablespoon flaxseed meal (ground flax seeds)
  • 3 tablespoons water

Instructions

  1. In a small bowl, add the flaxseed meal and water and stir until well combined.
  2. Allow the mixture to sit for 5 minutes until it has thickened and a slightly gelatinous texture has formed.
  3. Once the mixture has rested, add it to your baking recipe in place of one egg as per directions.

Notes

If you cannot find flaxseed meal, you can use a coffee grinder or small food processor to grind raw flax seeds into ground flax seed.

Nutrition

  • Serving Size: 1 flax egg
  • Calories: 50 calories
  • Sugar: 0 grams
  • Fat: 3 grams
  • Carbohydrates: 3 grams
  • Fiber: 2 grams
  • Protein: 2 grams

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Pumpkin Ricotta Pasta

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This creamy pumpkin ricotta pasta is a great meal for a cold fall or winter night. Ready in 20 minutes, this vegetarian recipe is something that the whole family can enjoy, and it makes great leftovers too.

Two bowls of pumpkin ricotta pasta in a white bowl with a fork on a white background with a side of parmesan.

If you’ve been following closely, you may have noticed that I’ve shared a lot of creamy pasta recipes lately. From my creamy zucchini pasta to my roasted beet pasta, I’m all about blending seasonal veggies with cheese to create a rich and creamy pasta sauce that is delicious and nutritious.

So, if you love pumpkin and like creamy pasta, you have got to try this pumpkin ricotta pasta recipe! Not only is it another quick and easy meal that you can add to your repertoire, but it is full of protein, fiber, and fall flavors, and is a sneaky way to add more veggies to your diet without eating a boring side salad.

Pumpkin ricotta pasta in a white bowl with fried sage, freshly grated parmesan, and red pepper flakes on top.

Why You’ll Love It

  • Quick and Easy – Ready in under 20 minutes, this pumpkin ricotta pasta is perfect for a weeknight meal.
  • Vegetarian – Whether you serve it on its own or top it with protein, this vegetarian recipe is something that everyone can enjoy.
  • Full of Fiber – The combination of pasta and pumpkin ensures that the dish contains 4 grams of fiber per serving.
  • High in Protein – The combination of high-protein grains, ricotta cheese, and milk provides 16 grams of protein per serving.
Ingredients for pumpkin ricotta pasta: pasta, pumpkin puree, ricotta cheese, onion, garlic, and fresh sage leaves.

What You’ll Need

  • Pasta – You can use long pasta such as bucatini, spaghetti, or fettucini, or short-cut pasta such as rigatoni, fusilli, or penne.
  • Pumpkin Puree – To create the creamy pumpkin sauce, you can use homemade or canned pumpkin puree, just be sure not to use pumpkin pie filling. If you don’t have pumpkin, you can use butternut squash puree instead.
  • Ricotta – To add to the pumpkin sauce and increase the protein content. You can use whole milk ricotta or skim milk ricotta cheese, or use cottage cheese or whipped cream cheese if you prefer.
  • Milk – To thin the sauce and add more protein. Feel free to use heavy cream if you prefer.
  • Onion and Garlic – To add flavor and fragrance. If you don’t have fresh onions or garlic, you can use 1 teaspoon of onion powder and garlic powder instead.
  • Nutmeg – To enhance the fall flavor.
  • Red Pepper Flakes – To add some spice, although optional.
  • Olive Oil – To cook the onion and garlic.
  • Salt – To season the pasta water and the sauce.
  • Sage – For a crispy topping, although optional.
Diced onions and minced garlic in a pan with olive oil.
Sautéed onions and garlic in a pan.

Dietary Adaptions

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

To Make a Lower Fat Version: Use skim milk ricotta cheese.

To Make it Higher in Protein: Serve it with a portion of grilled chicken, steak, or sausage.

Sautéed onions and garlic in a pan with pumpkin puree, ricotta cheese, nutmeg, and salt.
Unblended pumpkin ricotta mixture in a pan.

How to Make Pumpkin Ricotta Pasta

  1. Cook the pasta. Bring a large pot of salted water to a boil and cook the pasta al dente. While the pasta is cooking, scoop out one cup of pasta water.
  2. Make the sauce. In a large skillet, cook the onion and garlic in olive oil until tender, then add the pumpkin puree, ricotta, milk, nutmeg, red pepper flakes, and salt, and stir until well combined.
  3. Blend the sauce. Transfer the pumpkin mixture to a blender or small food processor and blend until smooth.
  4. Combine the pasta and sauce. Return the creamy pumpkin ricotta sauce to the pan, add the cooked pasta, and toss until well combined, adding splashes of reserved pasta water as needed.
  5. Serve and enjoy! Divide the pasta into bowls and serve with parmesan cheese and fried sage leaves on top.

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

Blended creamy pumpkin ricotta pasta sauce in a pan.
Creamy pumpkin pasta sauce in a pan with pasta on top.

Red’s Nutrition Tip

If you want to make this recipe extra tasty, swap the olive oil for brown butter. Instead of cooking the onion and garlic in olive oil, add a tablespoon or two of butter to the pan. Allow the butter to melt and continue cooking it until it begins to foam and sizzle around the edges. Continue cooking the butter until it turns golden brown and brown flecks begin to appear, then add the onion and garlic as per instructions.

Pasta with pumpkin pasta sauce in a pan.

What to Serve it With

This creamy pumpkin ricotta is pasta a good source of complex carbohydrates, fiber, and healthy fats, and contains a moderate amount of protein. If you’d like to increase the protein content of the meal, serve the pasta with:

  • Grilled chicken
  • Grilled steak
  • Italian sausage

In addition to protein, you can also serve the pasta with a side salad for additional fiber and greens.

Close up of a bowl of pasta with pumpkin pasta sauce, fried sage, parmesan cheese, and red chili flakes.

Storage + Reheating

To Refrigerate: Allow the pumpkin ricotta 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.

Close up of pumpkin ricotta pasta recipe in a white bowl with a fork.

More Ricotta and Pumpkin Recipes:

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Two bowls of pumpkin ricotta pasta in a white bowl with a fork on a white background with a side of parmesan.

Pumpkin Ricotta Pasta

Author: Stephanie Kay

Ready in 20 minutes, this rich and creamy pumpkin pasta is perfect for a quick and easy weeknight meal and makes great leftovers too!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 6 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 pound pasta
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 cup pumpkin puree
  • 1 cup ricotta
  • 1/2 cup milk
  • 1/4 teaspoon nutmeg
  • 3/4 teaspoon salt
  • 1/4 teaspoon red pepper flakes (optional)
  • Parmesan cheese, to serve
  • Fresh sage leaves (optional)

Instructions

  1. Bring a large pot of well-salted water to a boil. Once boiling, add the pasta, reduce to a very gentle simmer, and cook the pasta to al dente or as per package directions. While the pasta is cooking, scoop out 1 cup of pasta water and set it aside.
  2. In a large skillet or pan on medium-high heat, warm the olive oil, then add the onion and garlic, and cook for 3-4 minutes until translucent and tender.
  3. Add the pumpkin puree, ricotta cheese, milk, nutmeg, red pepper flakes (optional), and salt, stir to combine, and warm for 1-2 minutes, then turn off the heat and remove the pan from the stove.
  4. Transfer the pumpkin ricotta mixture to a blender or small food processor and puree until smooth. Taste and adjust seasoning with additional salt and pepper as needed.
  5. Once blended, return the pumpkin ricotta sauce to the pan, add the cooked pasta, and toss together until well combined, adding additional splashes of the reserved pasta water as needed until the desired consistency is reached.
  6. Optional: Warm a few tablespoons of olive oil in a pan to medium-high heat, then add fresh sage leaves, working in batches, and fry for 3-5 seconds until golden, watching them closely to ensure they do not burn. Once fried, use tongs to remove them from the pan, place them on a plate lined with a paper towel to absorb any excess oil, and sprinkle with a bit of salt.
  7. Serve the pasta warm with freshly grated parmesan cheese and crispy sage leaves. Any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 405 calories
  • Sugar: 5 grams
  • Fat: 10 grams
  • Carbohydrates: 64 grams
  • Fiber: 4 grams
  • Protein: 16 grams

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Brown Rice vs. White Rice: Which is Healthier?

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Rice is a staple food and a versatile ingredient that is found in almost every household pantry, and yet there remains a debate as to whether or not rice is good for you. Although we’ve been told that whole grains are always the best choice, many cultures from around the world have consumed white rice for centuries, so how bad can it really be? Here is everything that you need to know in the debate on brown rice vs. white rice.

A bed of brown rice with a spoonful of white rice on top.

Table of contents

The Difference Between Brown Rice and White Rice

Brown rice and white rice are actually a lot more similar than you may think; in fact, they are the same grain.

All whole grains, including rice, contain three integral parts: the bran, the germ, and the endosperm. The bran is the outer skin of the edible kernel and contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, healthy fats, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals (1).

Brown rice is the whole-grain version of rice, as it contains the bran, germ, and endosperm, while white rice only contains the endosperm and is the processed, refined-grain version of brown rice.

Rice that has been harvested from the plant with its hull, or husk, intact is known as rough rice or paddy rice and is the most natural, unprocessed form of rice. Once harvested, paddy rice is processed to remove the hull, which creates brown rice. Brown rice can then go through a milling process to remove the bran and germ to create white rice (2, 3).

Both brown rice and white rice come in several different varieties, including basmati rice, short-grain rice, long-grain rice, and jasmine rice.

Infographic explaining the anatomy and processing of rice from paddy rice to brown rice to white rice.

Brown Rice vs. White Rice Nutrition

Given that brown rice contains the nutrient-dense bran and germ, it may seem like the superior choice; however, there are health benefits to both forms of rice. Here is a comparison of a 100-gram serving of cooked brown rice vs. cooked white rice (4, 5).

NUTRITION PER 100 GRAMSBROWN RICEWHITE RICE
Calories122 calories129 calories
Protein2.73 grams2.67 grams
Fat0.96 grams0.28 grams
Carbohydrates25.45 grams27.99 grams
Fiber1.60 grams0.40 grams
Sugar0.24 grams0.05 grams

Calories

Brown rice and white rice contain a very similar number of calories. A 100-gram serving of cooked brown rice contains 122 calories, while a 100-gram serving of cooked white rice contains 129 calories.

Protein

Neither brown rice nor white rice is a substantial source of protein, and they contain very similar amounts of protein. A 100-gram serving of cooked brown rice contains 2.73 grams of protein, while a 100-gram serving of cooked white rice contains 2.67 grams of protein.

Fat

Since the bran of a whole grain does contain fatty acids, brown rice contains more fat than white rice; however, both forms of rice are relatively low in fat. A 100-gram serving of cooked brown rice contains 0.96 grams of fat, while a 100-gram serving of cooked white rice contains 0.28 grams of fat.

Carbohydrates

Since white rice does not contain the bran or germ, it contains more carbohydrates than brown rice. A 100-gram serving of cooked brown rice contains 25.45 grams of carbohydrates, while a 100-gram serving of cooked white rice contains 27.99 grams of carbohydrates.

Fiber

Brown rice contains more fiber than white rice since it still has the bran intact. A 100-gram serving of cooked brown rice contains 1.6 grams of fiber, 4% of the fiber RDA for men and 6% of the RDA for women, while a 100-gram serving of cooked white rice contains 0.4 grams of fiber.

Sugar

Neither brown rice nor white rice is a substantial source of sugar. A 100-gram serving of cooked brown rice contains 0.24 grams of sugar, while a 100-gram serving of cooked white rice contains 0.05 grams of sugar.

Micronutrients

Brown rice contains more micronutrients than white rice, thanks to its nutrient-dense bran and germ. Compared to white rice, brown rice contains 140% more magnesium, 104% more niacin, 102% more vitamin B6, and 97% more phosphorus, as well as higher amounts of riboflavin, folate, iron, and zinc (6).

Although white rice does contain essential vitamins and minerals, the overall amounts are limited, given that the bran and germ are no longer present; therefore, it is often sold in enriched formats.

Infographic comparing the nutrition, calories, carbohydrates, protein, fat, fiber, and sugar of brown rice vs white rice per 100-gram serving.

Antinutrients

While brown rice does contain greater amounts of vitamins and minerals, the presence of the bran and germ on the whole grain can also pose some issues. Because the bran is a protective layer for the grain, brown rice contains plant compounds called phytates, also known as antinutrients, which are present to help protect the grain until it is time to germinate.

Unfortunately, these antinutrients, such as phytic acid, can reduce our body’s ability to digest and absorb many of the minerals present in brown rice (7). These phytates can bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body.

Fortunately, the effects of phytic acid in brown rice can be mitigated by soaking and rinsing the rice in warm water prior to cooking (8).

Glycemic Index

The glycemic index score of a food is known to represent the impact it can have on blood sugar levels; the higher the score, the greater the impact on blood sugar. Brown rice is considered to have a low glycemic index, with a score of 50, while white rice has a high glycemic index, with a score of 72 (9).

However, it is important to consider that rice is rarely consumed alone. Rather, it is most often consumed as part of a meal with additional protein, fat, and/or fiber, which helps to mitigate the effects on blood sugar. Consuming high glycemic carbohydrates, such as rice, as part of a balanced meal is beneficial for blood sugar regulation and satiety.

Moreover, with the exception of individuals with diseases such as diabetes, some research has shown that the overall impact of high-glycemic whole foods is minimal. Instead, it is more highly processed and refined grain products, such as candy, soda, cookies, and pastries, that have a greater impact on blood sugar (10). With that said, different foods impact different people differently.

Arsenic Content

Brown rice tends to contain more arsenic than white rice (11). Arsenic is a toxic heavy metal that is naturally occurring in certain foods, including seafood, rice, mushrooms, poultry, and some fruit juices. Elevated levels of arsenic have been found in brown rice and brown rice products; however, much of the arsenic found in food is likely to be in the less dangerous, organic form (12).

While Long-term consumption of arsenic may increase your risk of chronic diseases, consuming brown rice in moderation as part of a balanced and varied diet, a few times per week, is considered safe.

FAQs

Can I eat rice every day?

Rice is a good source of complex carbohydrates that you can eat every day. Consuming complex carbohydrates, along with sources of protein, fiber, and fat, helps to create balanced meals and a more balanced diet overall.

Which rice is best for weight loss?

Both brown rice and white rice can help with weight loss. As long as you are eating in a calorie deficit, eating white rice or brown rice can support a weight loss goal.

Should I stop eating rice to lose belly fat?

The loss of belly fat is determined by the number of calories a person consumes, not the consumption of rice. For fat loss to occur, in any region of the body, you must consume fewer calories than you are expending. Where fat is lost first and last is largely dependent upon genetics, not your consumption of rice or any other food.

So, is brown rice healthier than white rice?

Although brown rice does contain slightly more fiber and micronutrients, the nutritional difference between brown rice and white rice is minimal, and both can be consumed in a healthy diet.

In fact, for many, white rice is more easily digested, given it does not contain the bran, germ, and antinutrients that come along with brown rice. Moreover, since the calorie difference between the two is so minimal, it’s hardly worth the hassle to compare brown rice to white rice; rather, simply choose the type of rice that you prefer. Both white rice and brown rice are nutritious and filling foods.

The Bottom Line

Brown rice is the whole-grain version of rice, while the bran and germ have been removed from white rice. Brown rice and white rice contain very similar amounts of calories, carbohydrates, protein, and fat, while brown rice contains more fiber than white rice. Both brown rice and white rice are good sources of complex carbohydrates and can be included in a healthy diet.

10 Benefits of Eating Local Food

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The buy local movement has grown tremendously in recent years and with good reason, the benefits of local food are plenty. From health benefits to environmental benefits and social benefits, here are some of the most important reasons to support your local farmer.

Woman buying locally grown produce at the farmers market.

The foundation of any healthy diet, no matter the goal, is the quality of the food you eat. Whether you are trying to lose weight, increase energy, train for a marathon, or are simply looking to eat a little better, nothing will have a greater impact than the quality of the food you consume.

Prioritizing whole food is incredibly important, but there is a big difference between the apple grown down the street and the orange flown in from across the world. In fact, one can argue that the benefits of eating local food will trump any calories, supplements, or organic ingredients you will ever consume.

Infographic of benefits of eating local: fresher, more nutrients, promotes variety, produces less waste, safer food supply, supports seasonal needs, supports local businesses, supports sustainable agriculture, and promotes mindful eating.

The Benefits of Eating Local

Here are 10 reasons why eating local food benefits you, your health, and your community.

1. Local food is fresher.

Compared to food that is shipped in from other states or countries, locally grown food is grown within the community. At many farmers markets, the local produce has been picked within the last 24 hours, often the morning of or the day before. As a result, fruit and vegetables can stay on the vine or in the soil, allowing them the remain ripe and more flavorful, and other foods, such as local eggs and milk, are much fresher.

In contrast, most supermarket produce is picked days or weeks prior to reaching the grocery store shelf and is forced to ripen along the way. Moreover, other food items are forced to be frozen or processed to maintain shelf-life, which can decrease their freshness and nutritional value.

2. Local food contains more nutrients.

As soon as a food is harvested, its nutrient content begins to deteriorate. While produce that has traveled still has nutritional value, local produce is typically more nutrient-dense.

When produce is picked at peak ripeness, micronutrients like potassium, magnesium, phosphorus, vitamin C, and vitamin A can be found at higher concentrations (1, 2). Moreover, the antioxidant content of some produce declines during storage. Although all fruits and vegetables, fresh and frozen, are healthy choices, opting for local produce can help to ensure you are consuming more nutrients.

3. Local food supports your seasonal needs.

When you eat locally, you eat with the seasons, and the cycle of seasonal produce is perfectly designed to support your health. If you get back to basics and consider how humans ate before the modern grocery store system, we simply ate what was available to us at that time of year. Eating seasonally is the most natural way to eat, and one of the most beneficial to our bodies.

In the peak of summer, our bodies require cooling foods like fresh fruits, vegetables, and berries to help us handle the elements, while in the dark and cold days of winter, we need rich and warming high-fat foods, root vegetables, and fermented foods. Our local seasons provide the ideal foods for our body’s natural needs based on our geographic location.

4. Local food produces less waste.

Purchasing locally grown foods shortens the distribution chain, forcing food directly from farm to fork, and less waste is produced in the process. Not only does buying locally mean less packaging via transportation and shipping, but it also means less environmental waste from pollution and less food waste in the process as well.

Buying a CSA from a local farm or shopping at a farmers market ensures less packaging is used and that food is moved directly from a farm to you, which minimizes emissions and food waste in the process.

5. Local food promotes a safer food supply.

The more steps there are in getting your food from farm to fork, the more chances there are for contamination. When food travels across countries, there are far more points of contact, which increases the potential for food safety issues during harvesting, washing, shipping, and distribution.

Moreover, by buying locally grown food you are supporting local farmers and helping to preserve valuable farmland and green spaces. By choosing local food, you are contributing to the sustainability of your community’s food supply and helping to ensure that these valuable resources are protected for future generations.

6. Eating locally promotes variety.

Eating healthy can get boring if you stick to the basics; there are only so many times you can eat oatmeal for breakfast and chicken with broccoli for dinner. However, eating local food forces you to discover new foods and new ways of cooking.

For instance, there are arguably no more than 5 varieties of tomatoes in most major grocery stores, yet local farmers are keeping nearly 300 varieties of tomatoes alive every single year, leaving little room for boredom. From garlic scapes to kohlrabi to kabocha squash, shopping locally grown food allows you to enjoy a diverse selection of produce and be more creative in the kitchen.

7. Eating locally supports the local economy.

When you buy food in the grocery store most of the cost you incur goes to the transportation, processing, packaging, refrigeration, and marketing of that food, and not necessarily to the farmers themselves. When you buy from a local farmer, farmers market, or local shop, you are supporting your local economy by supporting local jobs, and your money goes back into producing more local food for you.

8. Eating locally supports sustainable agriculture.

Eating locally encourages the diversification of local agriculture and crop variety. This reduces the reliance on monoculture; single crops grown over a wide area to the detriment of soils. The reality is that our food is only as nutrient-dense as the soil in which it is grown. Although strawberries are known to contain high levels of vitamin C, these levels are heavily dependent on the quality of the soil in which they are produced.

9. Eating local supports mindful eating.

It’s easy to scarf down a microwavable meal when you know nothing about where it came from, who produced it, and how it got to your plate. However, when you shop locally you are more connected to the food you eat; knowing who produced it, what farm it came from, and exactly how it got from farm to fork.

When it comes to eating mindfully, there are many more components than just what we are eating, the who, where, when, how, and why are just as important, if not more. Shopping and eating locally make you more connected to your food and the impacts it has on your body.

10.  Eating local gives power to the consumer.

If you choose not to grow, harvest, and raise your own food, you vote with your dollar every single time you buy food. If you buy processed foods or imported foods you are creating more demand for these products. In contrast, if you buy local and demand local foods at your local grocery store, you are creating a very different demand.

Every time you buy from a local farmer you have an opportunity to ask questions, learn about their farming practices, and gain a better understanding of your food. While consumers often complain about the state of our food and agriculture systems, the reality is, as a consumer you have a choice and a lot of power.

The Bottom Line

From your health to the economy, there are many benefits of eating local. Local food is fresher, more flavorful, and more nutritious, and eating local food benefits the consumer, local farmers, and, in turn, the local economy and land. The more you eat locally the more you are able to reconnect with food and recognize the importance of real food and how it impacts your body. By supporting local farmers today, you are ensuring that there will be local farms in your community tomorrow, and that is something that is important for us all.

Butternut Squash Casserole

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Filled with squash, rice, spinach, and ricotta cheese, this butternut squash casserole is a cross between a baked risotto and lasagna and makes a hearty vegetarian meal. This casserole works equally well as a main course or a side dish and keeps well in the fridge or freezer making it a great make-ahead meal for busy weekdays.

Butternut quash casserole in a white casserole dish.

Inspired by a baked risotto and a vegetarian lasagna, this butternut squash casserole recipe has everything you love about both classic dishes and so much more. The combination of squash and sage, along with the creamy texture from the cheese, make this a heart-warming, comforting, stick-to-your-ribs kind of meal that is absolutely delicious.

This savory squash casserole recipe is perfect for a cold-weather dinner and works equally well as a meal prep idea for a week’s worth of healthy lunches. Whether you’re serving it as a main course or side dish, for lunch or for dinner, this casserole is a crowd-pleasing dish that everyone is sure to love.

Butternut squash casserole recipe with a serving spoon.

Why You’ll Love It

  • Easy – Made in a single baking dish, this casserole is easy to make and requires minimal cleanup.
  • Delicious – With earthy flavors, a creamy texture, and lots of cheese, this butternut squash casserole is absolutely delicious.
  • Versatile – This casserole works equally well as a main course, side dish, or appetizer, for lunch, dinner, or on a holiday table.
  • Great for Meal Prep – This casserole keeps well in the fridge and freezer making it a great make-ahead meal idea.
Ingredients for butternut squash casserole: dice butternut squash, ricotta cheese, arborio rice, spinach, sage, and mozzarella cheese.

Ingredients for Butternut Squash Casserole

  • Butternut Squash – This sweet and nutty-tasting winter squash is the star ingredient in this casserole recipe. The recipe calls for fresh squash, but you could certainly swap it for frozen butternut squash if needed. See the notes section of the recipe card for details. Moreover, you can swap the butternut squash for acorn squash, buttercup squash, or even sweet potatoes if you prefer.
  • Arborio Rice – To give this recipe is risotto-like texture. If you don’t have arborio rice, another short-grain rice such as carnaroli rice would work best, however, any white rice variety will work.
  • Ricotta Cheese – The use of ricotta cheese in this butternut squash casserole recipe helps to ramp up the protein content. You can use whole milk or skim milk ricotta.
  • Spinach – To add some leafy greens and a boost of fiber. The recipe calls for fresh spinach, but you could certainly swap it for frozen spinach if needed. See the notes section of the recipe card for details.
  • Broth – To add flavor and cook the rice and the squash. Feel free to use chicken broth or vegetable broth.
  • Herbs and Spices – A bit of sage, nutmeg, and salt to season the casserole and add some fall and winter flavors. Feel free to add a pinch of cinnamon and a bit of black pepper too.
  • Mozzarella Cheese – And a little extra cheese to top the casserole and give it a nice cheesy taste and texture.
Raw spinach in a cast-iron skillet.
Sautéed spinach in a cast-iron spinach.

Dietary Adaptions

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

Ricotta cheese, sautéed spinach, sage, nutmeg, and salt in a white bowl.
Spinach ricotta mixture in a white bowl.

How to Make Butternut Squash Casserole

This butternut squash is super easy to make and doesn’t require much cooking at all. Here’s how you make it:

  1. Prepare the butternut squash. Peel the butternut squash, scoop out the seeds, and then cut it into bite-size pieces, the smaller you can make them the better. While I suggest removing the flesh from the squash, as I find it a bit tough for the dish, it is edible, and you can leave it if you prefer.
  2. Wilt the spinach. Add the chopped spinach to a pan with a bit of water and cook it for a couple of minutes until it’s all wilted and dramatically reduced in size.
  3. Mix the ricotta mixture. In a large bowl, add the ricotta cheese with the wilted spinach, sage, nutmeg, and salt and stir to combine.
  4. Add to the casserole dish. Add the rice, cubed butternut squash, ricotta mixture, and broth to a casserole dish and gently stir until well incorporated.
  5. Bake the casserole. Cover the casserole dish with aluminum foil and transfer it to the oven to bake at 400°F for 40-45 minutes.
  6. Top with cheese. Once the liquid has been absorbed, the squash is tender, and the rice can be fluffed with a fork, remove the casserole dish from the oven, top it with shredded mozzarella cheese, and return to the oven until the cheese is melted and the top is golden brown.
  7. Serve and enjoy! Once baked, the casserole can be served immediately as a main course or a side dish.

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

Arborio rice and diced butternut squash in a casserole dish.
Arborio rice and diced butternut squash spread out in a casserole dish.

Red’s Nutrition Tip

Not only is this butternut squash casserole full of flavor but this dish is equally as delicious as it is nutritious. The use of ricotta cheese helps to add some high-quality protein to the casserole, while the squash and rice provide some complex carbohydrates, and the spinach adds a boost of greens and fiber.

Arborio rice and diced butternut squash in a casserole dish with spinach ricotta mixture on top.
Arborio rice and diced butternut squash in a casserole dish with spinach ricotta mixture spread on top.

What To Serve It With

Given this butternut squash casserole recipe is well-balanced with protein, carbohydrates, and healthy fats, it can be served as a main course or a side dish. It would pair well with:

Arborio rice, diced butternut squash, spinach, ricotta cheese, and broth in a casserole dish.
Baked butternut squash casserole with mozzarella cheese on top.

What meat or fish goes with butternut squash casserole?

This healthy butternut squash casserole makes a wonderful holiday side dish for roast turkey, roast chicken, roast beef, and ham. It also pairs well it grilled salmon or shrimp.

Can butternut squash casserole be made ahead?

Absolutely! This butternut squash casserole can be made ahead of time and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

What can I use instead of butternut squash?

You can substitute butternut squash for acorn squash, buttercup squash, Hubbard squash, sugar pumpkin, or sweet potatoes.

Baked butternut squash casserole with fried sage and a serving spoon.

Storage + Reating

To Store: Leftover butternut squash casserole can be covered with plastic wrap or aluminum foil, transferred to an airtight container, and stored in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, cover the casserole dish with plastic wrap and aluminum foil, and place it in a freezer-safe bag, and place it in the freezer. To freeze the leftover casserole, transfer the leftovers to an airtight container and place it in the freezer. The casserole can be frozen for up to 3 months.

To Reheat: From the fridge, place the casserole in an oven-proof dish, cover it with aluminum foil, and warm in the oven at 350°F for 10-15 minutes or until heated through. If frozen, allow the casserole to thaw overnight before placing it in the oven. To reheat from frozen, cover the casserole dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Portion of healthy butternut squash casserole on a white plate with a fork.

More Butternut Squash Recipes:

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Butternut quash casserole in a white casserole dish.

Butternut Squash Casserole

Author: Stephanie Kay

This healthy butternut squash casserole works equally well as a vegetarian main course or a hearty side dish.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 6 servings 1x
  • Category: Casserole
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 1 small butternut squash, peeled and 1/4″ dice (about 4–5 cups)
  • 1 1/2 cups Arborio or short-grain rice, dry
  • 1 tablespoon sage, freshly minced
  • 1/4 teaspoon nutmeg, ground
  • 1 teaspoon salt
  • 5 cups spinach, roughly chopped
  • 1 1/2 cups ricotta cheese
  • 3 cups chicken or vegetable broth
  • 1 1/2 cups mozzarella cheese, shredded
  • Fresh sage leaves, to serve (optional)

Instructions

  1. Preheat the oven to 400°F.
  2. In a large skillet on medium heat, add chopped spinach with 2 tablespoons of water. Using a wooden spoon or tongs, gently toss and turn the spinach until spinach wilts, ensuring all the raw leaves make contact with the pan. Once wilted, turn off the heat and set it aside to cool slightly.
  3. In a large bowl, add ricotta cheese, spinach, sage, nutmeg, and salt and stir with a wooden spoon or spatula, and mix until well combined.
  4. In a large 2 or 3-quart baking dish (I used a 9 x 13 baking dish), add the butternut squash and rice, and stir to combine. For the best results, ensure that the squash is cut into small, bite-sized, 1/4″ cube pieces. Doing so will ensure it cooks evenly with the rice and provide a more consistent texture to the dish.
  5. Transfer the ricotta cheese mixture to the baking dish with the squash and rice, and dollop it evenly across the top. Add broth and then give everything a good stir until everything is well incorporated and evenly dispersed in the baking dish.
  6. Cover the baking dish with aluminum foil and then transfer to the oven to bake for 40-45 minutes or until all the liquid is absorbed and the rice is tender.
  7. Once complete, remove the baking dish from the oven, remove the aluminum foil, and sprinkle with mozzarella cheese. Return the casserole dish to the oven, uncovered, for a final 5-10 minutes until the cheese has melted and is slightly golden.
  8. Optional: While the casserole is baking, you can fry some sage leaves to top the casserole. Warm a few tablespoons of olive oil in a pan to medium-high heat, then add fresh sage leaves, working in batches, and fry for 3-5 seconds until golden, watching them closely to ensure they do not burn. Once fried, use tongs to remove them from the pan, place on a plate lined with a paper towel to absorb any excess oil, and sprinkle with a bit of salt.
  9. Once the cheese has melted, remove the casserole from the oven, allow to cool slightly and top it with fried sage (optional) before serving. Any leftovers can be stored in an airtight container in the fridge for up to 5 days or freezer for up to 3 months.

Notes

To Use Frozen Squash: You can add the frozen butternut squash to the recipe as instructed in step #4, however, you may need to increase the cooking time slightly in step #6 as the frozen squash may excrete excess water as it cooks. Just continue to cook the casserole until almost all of the liquid has been absorbed.

To Use Frozen Spinach: Skip step #1. Thaw one cup of frozen spinach, press out any excess water, and add it to the recipe as per step #3.

To Use Dried Sage: Use 1 teaspoon of dried sage.

Nutrition

  • Serving Size: 1 slice
  • Calories: 394 calories
  • Sugar: 4 grams
  • Fat: 9 grams
  • Carbohydrates: 59 grams
  • Fiber: 4 grams
  • Protein: 21 grams

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Apple and Brie Stuffed Chicken

Published on by

Filled with sweet and crunchy apples and creamy brie cheese, these apple and brie stuffed chicken breasts are a flavor-packed 30-minute recipe perfect for a healthy weeknight meal.

Apple and brie stuffed chicken breasts in a cast-iron skillet.

If you want a quick and easy recipe that is high in protein and is sure to please a crowd, look no further than this apple and brie stuffed chicken recipe. The combination of apple and brie, paired with a thyme and maple marinade, creates moist and juicy chicken breasts filled with the flavors of fall.

In fact, this recipe is so easy to make it will quickly become one of your go-to dinner recipes, and the concept is so versatile that you can stuff the chicken breasts with any combination of cheese and apples you like.

Apple brie stuffed chicken breast covered in sauce with mashed potatoes and green beans on a grey plate with a fork.

Why You’ll Love It

  • Easy – Made with minimal ingredients and ready in under 30 minutes, this recipe is quick and easy to make.
  • High in Protein – With 30 grams of protein per serving, these apple and brie stuffed chicken breasts are protein-packed.
  • Full of Flavor – This recipe is filled with sweet, salty, and earthy flavors.
Ingredients for apple and brie stuffed chicken: chicken breasts, brie cheese, apple, Dijon mustard, dried thyme, maple syrup, garlic clove, and salt.

What You’ll Need

  • Chicken Breasts – While the recipe calls for boneless, skinless chicken breasts, you can use bone-in chicken if desired, however, you will need to extend the cooking time.
  • Apple – To add some crunch and sweetness. You can use any red apple you like.
  • Brie – To ensure the chicken is creamy and gooey. If you can’t find brie cheese, you can use camembert or cheddar cheese instead.
  • Olive Oil – To marinate and cook the chicken.
  • Maple Syrup – To add a touch of sweetness.
  • Dijon Mustard – To thicken the marinade and add flavor.
  • Thyme – To add an earthy flavor. If using fresh thyme, use triple the amount.
  • Garlic – To add some fragrance to the marinade.
  • Salt and Pepper – To season the chicken breasts.
Marinade of olive oil, maple syrup, garlic, thyme, Dijon mustard, and salt in a bowl.
Chicken breasts in a bowl with marinade ready for the fridge.
Marinated chicken breasts 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 brie for a nut-based cheese or non-dairy cheese alternative.

Slices of brie cheese and apple on a cutting board.
Raw chicken breasts stuffed with slices of brie and apple on a cutting board.

How to Make Apple and Brie Stuffed Chicken

  1. Marinate the chicken. Combine the olive oil, maple syrup, mustard, thyme, garlic, salt, and pepper in a large bowl, whisk until well combined, then add chicken breasts and allow to marinate for at least 5 minutes.
  2. Stuff the chicken. Once marinated, slice a small pocket into the side of each chicken breast and stuff it with slices of apple and brie cheese.
  3. Sear the chicken. Heat olive oil in a cast-iron skillet or large oven-proof pan, add the chicken breasts, and sear for 2-3 minutes per side or until lightly golden brown.
  4. Bake the chicken. Transfer the pan to the oven at 400°F and bake for 15-20 minutes until the chicken is cooked through or reaches an internal temperature of 165°F.
  5. Serve and enjoy!

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

Four apple and brie cheese stuffed chicken breasts in a cast-iron skillet.

What to Serve it With

This apple brie chicken is a great source of protein and fat. To ensure it’s a balanced meal, I recommend serving it with a source of complex carbohydrates and fiber. Here are some suggestions:

  • Mashed potatoes and green beans
  • Roasted potatoes and broccoli
  • Sweet potatoes and asparagus
  • Rice and green salad
Cooked apple brie stuffed chicken breasts on a grey plate.

Red’s Nutrition Tip

This stuffed chicken is delicious warm with potatoes or rice and vegetables, but can also be enjoyed cold as leftovers. Simply slice it up and serve it on top of your favorite salad or in a sandwich for a high-protein meal.

Chicken stuffed with apple and brie on a plate with mashed potatoes and green beans.

What apples go well with brie cheese?

Brie cheese pairs well with almost any apple, however, they pair particularly well with juicy and crisp apples. Honeycrisp, granny smith, gala apples, and golden delicious apples are recommended with brie cheese.

At what temperature is stuffed chicken done?

Stuffed chicken breasts are done cooking when the internal temperature reaches 165°F.

Brie and apple stuffed chicken breast with mashed potatoes and green beans.

Storage + Reheating

To Refrigerate: Allow the cooked chicken 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, transfer the chicken to an airtight container and store it in the freezer for up to 3 months.

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

More Brie and Chicken Recipes:

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Apple and brie stuffed chicken breasts in a cast-iron skillet.

Apple and Brie Stuffed Chicken

Author: Stephanie Kay

The combination of sweet apples and creamy brie cheese makes the perfect filling for these apple and brie stuffed chicken breasts. They are the perfect addition to a family fall dinner.

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

Ingredients

  • 4 chicken breasts, boneless, skinless
  • 1 apple, cut into thin slices
  • 4 ounces brie cheese, cut into 4 slices
  • 3 tablespoons olive oil
  • 1 tablespoon maple syrup
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried thyme
  • 1 clove garlic, minced
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. In a large bowl, add the olive oil, maple syrup, Dijon mustard, thyme, garlic, salt, and pepper, and whisk until well combined. Add the chicken breasts to the bowl and allow to marinate for at least 5 minutes or up to 24 hours in the fridge.
  2. Once the chicken has marinated and you’re ready to cook, preheat the oven to 400°F.
  3. Remove the chicken breasts from the bowl and place them on a cutting board. Using a small, sharp knife, cut a lengthwise slit into each chicken breast, about 3/4 of the way through the width of the chicken. You’re trying to cut a pocket into the chicken breast without cutting it completely in half.
  4. Once you’ve created a pocket in each chicken breast, stuff each one with several slices of apple and a slice of brie cheese.
  5. In a large oven-safe pan or cast-iron skillet, warm a bit of additional olive oil, then place the stuffed chicken breasts into the pan, and sear them for 2-3 minutes per side until golden brown.
  6. Once seared on both sides, transfer the pan to the oven for 15-20 minutes until the chicken is cooked through or reaches an internal temperature of 165°F. Once cooked, remove the pan from the oven and transfer the chicken breasts to a plate to rest for a few minutes.
  7. Optional: While the chicken is resting, use the pan drippings to make a sauce for the chicken. Place the pan on a burner on low-medium heat, add 2 tablespoons of water, and use a wooden spoon to scrape up any crusty bits from the bottom of the pan. Cook the liquid for a couple of minutes to allow the mixture to reduce and thicken a little, adding additional water as needed. Once finished, transfer the sauce to a small bowl or pour it directly over the chicken.
  8. The chicken can be served immediately with the sauce and sides of your choice or cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 286 calories
  • Sugar: 5 grams
  • Fat: 15 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 gram
  • Protein: 30 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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