Stephanie Kay Nutrition

Real Food for Real Life

15 High-Protein Grains

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Protein is an important part of a healthy and well-balanced diet. Although whole grains are predominantly a source of complex carbohydrates and fiber, they do contain some protein and can help to increase your overall protein intake. Be it Kamut, quinoa, teff, farro, or brown rice, here is a list of the top high-protein grains you can add to your diet today.

Variety of high-protein grains in small white bowls on a wood background.

Table of contents

Protein is an essential macronutrient made up of amino acids that are required by the human body and can be found in animal products and plant-based foods. While most plants are predominantly sources of carbohydrates or fat, certain plants foods, including beans, lentils, and grains, contain slightly higher levels of protein per serving and can, therefore, serve as complementary sources of protein to animal proteins, or primary sources of protein for individuals following a vegetarian, vegan, or plant-based diet.

Although most grains are not considered complete protein sources, when paired or consumed with other vegetarian protein sources, one can ensure they are consuming all essential amino acids. Moreover, by pairing a high-protein grain with another plant-based protein, such as beans, lentils, nuts, or high-protein seeds, you can create a complete protein source and a more balanced meal.

Opting for protein-rich grains can help to ensure individuals are reaching their optimal protein intake, which has been shown to balance blood sugar, increase satiety levels, increase metabolic rate, aid in strength and tissue formation, build and maintain muscle tissue, and support the maintenance of healthy body weight.

Moreover, high-protein whole grains contain more fiber and B vitamins than their refined counterparts.

Whether you’re following a plant-based diet, trying to eat a high-protein diet, or simply looking for new ways to add protein to your meals, these protein-rich grains are a great way to boost your protein intake.

Infographic of top 12 high-protein grains; wheat berries (spelt and kamut), teff, amaranth, quinoa, farro, wild rice, whole wheat pasta, millet, couscous, oats, buckwheat, brown rice, corn, sorghum, and barley.

High Protein Grain List

So, which grains contain the most protein? Here’s a list of the most popular high-protein grains, ranked from highest to lowest protein content per cup.

1. Spelt

Spelt is an ancient grain that is a primitive relative of modern wheat. Also known as triticum spelta, spelt is a distinct subspecies of wheat along with einkorn wheat and Khorasan wheat. This high-protein grain can be eaten in wheat berry or flour form, and it has a mild flavor with a slightly nutty and sweet taste. Spelt flour is a great alternative to all-purpose flour, as it contains more grams of protein per serving. Spelt wheat berries can be used in fresh salads and soups and spelt flour can be used in baked goods such as muffins and bread, as well as crackers and pasta.

Nutrition Facts of Spelt, per one-cup serving of cooked spelt berries (1)

  • Protein: 10.7 grams
  • Fat: 1.65 grams
  • Carbs: 51.2 grams
  • Fiber: 7.57 grams

2. Kamut

Traditionally known as Khorasan wheat, Kamut is an ancient grain variety of non-hybridized wheat that remains unchanged by breeding compared to its modern counterparts. This heirloom wheat grain is protected under the KAMUT® brand to never be altered through modern breeding programs and has been shown to have higher levels of protein and fatty acids than modern wheat and, in some cases, easier digestibility (2,3). Kamut has a firm texture and slightly sweet, rich, and nutty taste, which attracts interest from pasta makers and bread bakers alike. Kamut wheat berries can be used in salads, soups, and stews, while Kamut flour works well in bread, whole wheat pasta, and pancakes.

Nutrition Facts of Kamut, per one-cup serving of cooked Kamut berries (4)

  • Protein: 9.82 grams
  • Fat: 1.43 grams
  • Carbs: 47.5 grams
  • Fiber: 7.4 grams

3. Teff

Teff is a tiny cereal grain, less than 1% the size of wheat kernels, grown in Ethiopia, Eritrea, and other countries where it’s an important element in the traditional diets of the Horn of Africa (5). Teff is a naturally gluten-free grain and comes in a variety of colors including red, ivory, or dark brown. ‌While teff flour is traditionally and commonly used to make injera, a sour fermented flatbread, it can also be used to make porridge, stews, pilafs, or baked goods. Its mild, nutty, and slightly molasses-like flavor makes it an incredibly versatile grain.

Nutrition Facts of Teff, per one-cup serving of cooked teff (6)

  • Protein: 9.75 grams
  • Fat: 1.64 grams
  • Carbs: 50.1 grams
  • Fiber: 7.06 grams

4. Amaranth

Amaranth is a tiny ancient grain, although it is technically a pseudocereal as it’s a seed similar to buckwheat and quinoa, that resembles light-colored caviar. This gluten-free grain is a good source of fiber and vegetarian protein and has an earthy and nutty flavor. Amaranth is sold in both whole grain and flour formats and is a versatile ingredient that works well in many dishes such as hot cereals, polenta, and pilafs.

Nutrition Facts of Amaranth, per one-cup serving of cooked amaranth (7)

  • Protein: 9.35 grams
  • Fat: 3.89 grams
  • Carbs: 46 grams
  • Fiber: 5.17 grams

5. Quinoa

Quinoa, pronounced keen-wah, is also pseudocereal and a member of the Chenopodium quinoa plant family. There are over 3,000 varieties of quinoa, although the most popular are red, black, and white (8). Unlike other protein-rich grains, quinoa is a complete protein source as it contains all essential amino acids. Quinoa is considered a gluten-free grain that is rich in fiber and protein that can be consumed whole, rolled into flakes, or ground into flour, and is a great option for individuals with celiac disease or gluten intolerance. Whole-grain quinoa is quick to cook and ideal for pilafs, soups, and salads.

Nutrition Facts of Quinoa, per one-cup serving of cooked quinoa (9)

  • Protein: 8.14 grams
  • Fat: 3.55 grams
  • Carbs: 39.4 grams
  • Fiber: 5.18 grams

6. Farro

Farro is another ancient grain and is a relative to wheat. Farro has been a staple in the Mediterranean diet, especially in Italy, for decades and in recent years has gained popularity in North America as being one of the most beloved high-protein grains among individuals following a plant-based diet. Although not gluten-free, farro is high in fiber, highly versatile, and relatively inexpensive with a nutty flavor and chewy texture. Similar in size to barley, farro is available in semi-pearled and pearled formats and is easily used in soups, risottos, and salads, while its flour is often used to make pasta.

Nutrition Facts of Farro, per one-cup serving of cooked farro (10)

  • Protein: 8.0 grams
  • Fat: 0.32 grams
  • Carbs: 54 grams
  • Fiber: 3.17 grams

7. Wild Rice

Despite its name, wild rice is not rice at all but the seed of semi-aquatic grass that grows with abundance in North America’s Great Lakes region. Wild rice is one of four species of grass that produces edible seeds resembling rice, it’s merely referred to as rice because it looks and cooks like other types of rice, such as white or brown rice. Due to its strong flavor and high price point, wild rice is often sold with and cooked with other grains or forms of rice. Its long black grains, firm texture, and nutty taste make it a great side dish or a wonderful addition to salads or soups.

Nutrition Facts of Wild Rice, per one-cup serving of cooked wild rice (11)

  • Protein: 6.54 grams
  • Fat: 0.56 grams
  • Carbs: 34.9 grams
  • Fiber: 2.95 grams

8. Whole Wheat Pasta

While not technically a grain itself, pasta made from whole wheat flour is a great way to add more high-protein grain products to your diet. Whole wheat pasta is pasta from flour from an entire wheat kernel, including bran, germ, and endosperm. Conventional pasta is made from refined flour, which only includes the endosperm, which contains fewer grams of protein per serving. Moreover, whole wheat pasta has a lower glycemic index than regular pasta, although both are healthy choices that can be included in a healthy diet.

Nutrition Facts of Whole Wheat Pasta, per one-cup serving of cooked whole wheat pasta (12)

  • Protein: 6.41 grams
  • Fat: 1.83 grams
  • Carbs: 32.2 grams
  • Fiber: 4.17 grams

9. Millet

Millet is the name given to several small related grains found around the world including pearl millet, foxtail millet, proso millet, finger millet, and fonio (13). While it looks like a seed, millet has a similar nutritional profile to other cereal grains with rich fiber, protein, and antioxidant content (14). Millet can be found in white, grey, yellow, or red, and is another versatile whole grain that works well in hot cereal and side dishes, while its flour can be made into flatbreads, such as Indian roti, or polenta instead of cornmeal.

Nutrition Facts of Millet, per one-cup serving of cooked millet (15)

  • Protein: 6.11 grams
  • Fat: 1.74 grams
  • Carbs: 41.2 grams
  • Fiber: 2.26 grams

10. Couscous

Much like whole wheat pasta, couscous is not a grain itself but rather a grain product traditionally made from semolina flour or granules of durum wheat. Although often confused as a whole grain, couscous is a form of pasta that is available in several different sizes and formats, the most common being Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous. Most store-bought varieties of couscous can be cooked in a matter of minutes and can be used in salads, soups, stews, pilafs, skillets, or as a simple side dish.

Nutrition Facts of Couscous, per one-cup serving of cooked couscous (16)

  • Protein: 5.95 grams
  • Fat: 0.25 grams
  • Carbs: 36.4 grams
  • Fiber: 2.2 grams

11. Oats

Be it steel-cut, rolled, or quick-cooking, oats are a high-protein grain that is incredibly versatile and inherently gluten-free. Although steel-cut oats are commonly considered the healthier option, all forms of oats are healthy, a great source of fiber, and contain some protein. In addition to making a great bowl of cooked oats, oats also make wonderful high-protein breakfast cereal, homemade granola and oat flour makes a great addition to any baked good.

Nutrition Facts of Oats, per one-cup serving of cooked rolled oats (17)

  • Protein: 5.94 grams
  • Fat: 3.56 grams
  • Carbs: 28.1 grams
  • Fiber: 3.98 grams

12. Buckwheat

Similar in size to wheat kernels, buckwheat is a gluten-free pseudocereal and a cousin of rhubarb. Buckwheat is mainly harvested in the northern hemisphere and is a mainstay of traditional Eastern European cuisine. Buckwheat has a very mild nutty flavor and is commonly used in groat, the hearty hulled seed of the buckwheat plant, and flour formats. Whole groat buckwheat can be used like rice for salads and side dishes or similarly to oats in porridge, while its flour is commonly used in crepes, soba noodles, or quick bread.

Nutrition Facts of Buckwheat, per one-cup serving of cooked buckwheat (18)

  • Protein: 5.68 grams
  • Fat: 1.04 grams
  • Carbs: 33.4 grams
  • Fiber: 4.54 grams

13. Brown Rice

Compared to white rice, brown rice contains slightly more protein and more fiber per serving and is a good source of B vitamins. Brown rice is generally quite easy to find, affordable, and highly versatile as it can be used in everything from stir-fries to curries to soups to salads. You can also find brown rice in a “puffed” form, which is made by heating rice kernels under high pressure in the presence of steam to form a puffed grain, and is great for breakfast cereal and snack bars.

Nutrition Facts of Brown Rice, per one-cup serving of cooked long-grain brown rice (19)

  • Protein: 5.54 grams
  • Fat: 1.96 grams
  • Carbs: 51.7 grams
  • Fiber: 3.23 grams

14. Corn

Although corn is often considered a vegetable it is technically a grain.  Known as “maize” in most parts of the world, corn is a whole grain that is considered a part vegetable and part starch, while it’s actually a whole grain rich in fiber and small amounts of protein.  From fresh corn to popcorn to polenta to tortillas to cornbread, corn is one of the most versatile high-protein grains. In addition to its whole grain form, corn is also found in ground formats milled to create cornmeal, which has a gritty texture, and corn flour, which is more finely ground. Ground corn works well for pancakes, biscuits, or bread recipes.

Nutrition Facts of Corn, per one-cup serving of cooked corn kernels (20)

  • Protein: 5.13 grams
  • Fat: 1.22 grams
  • Carbs: 36.8 grams
  • Fiber: 3.46 grams

15. Sorghum

Sorghum is a genus of about 25 species of flowering plants native to Australia with other species originating in Africa and Asia (21). Sorghum, also known as milo, is a gluten-free grain with a hearty and chewy texture similar to wheat berries. Sorghum can be popped like popcorn, cooked into porridge, or ground into flour for baked foods.

Nutrition Facts of Sorghum, per one-cup serving of cooked sorghum (22)

  • Protein: 4.57 grams
  • Fat: 1.48 grams
  • Carbs: 30.9 grams
  • Fiber: 2.89 grams

16. Barley

Barley is one of the oldest cultivated grains and is grown in temperate climates globally. Although most well-known as being the primary grain for producing beer, barley is a hearty high-protein grain with numerous culinary uses. Hulled barley, also known as pearl barley, is one of the highest fiber-containing high-protein grains; a 1/4-cup serving provides 32% of your daily value of fiber, and while barley is not wheat, it does contain gluten. Pearled barley lends itself well to a number of dishes including soups, stews, risottos, pilafs, salads, and stuffings.

Nutrition Facts of Barley, per one-cup serving of cooked barley, pearled (23)

  • Protein: 3.55 grams
  • Fat: 0.69 grams
  • Carbs: 44.3 grams
  • Fiber: 5.97 grams

Ranking of High-Protein Grains per Serving

GrainProtein per 1 cup, cookedProtein per 100 grams, cooked
Spelt10.70 grams5.50 grams
Kamut9.82 grams5.71 grams
Teff9.75 grams3.87 grams
Amaranth9.35 grams3.80 grams
Quinoa8.14 grams4.40 grams
Farro8.00 grams5.12 grams
Wild Rice6.54 grams3.99 grams
Whole Wheat Pasta6.41 grams5.99 grams
Millet6.11 grams3.51 grams
Couscous5.95 grams3.79 grams
Oats5.94 grams2.54 grams
Buckwheat5.68 grams3.38 grams
Brown Rice5.54 grams2.74 grams
Corn5.13 grams3.11 grams
Sorghum4.57 grams2.90 grams
Barley3.55 grams2.26 grams

All nutrition data is based on FoodData Central. 

High-Protein Grains FAQs

Which grain has the highest protein?

Wheat berries have the highest protein content per serving. Spelt wheat berries contain 10.7 grams of protein per cup and Kamut wheat berries contain 9.82 grams of protein per cup.

What are the top 5 super grains?

Spelt, Kamut, teff, amaranth, and quinoa are the top 5 high protein grains. These grains contain more plant-based protein than any other whole grains.

What grain is a superfood?

All whole grains are considered “superfoods” and should in included in a healthy diet.

The Bottom Line

While whole grains are predominantly sources of carbohydrates and fiber, certain whole grains, such as Kamut, teff, amaranth, quinoa, and farro, contain higher levels of protein compared to other plant foods. High-protein grains can be consumed in addition to animal protein sources or as sources of plant-based protein for individuals following vegetarian or vegan diets.

Creamy Zucchini Pasta

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If your garden is overflowing with zucchini, this recipe is for you! Made with simple summer ingredients, this creamy zucchini pasta is a delicious and nutritious meal that you can enjoy for lunch or dinner.

Creamy zucchini pasta in a white bowl with a fork with parmesan cheese and basil on top.

Whether you’re looking to add more fiber to your diet, trying to get your kids to eat more vegetables, need to use an abundance of zucchini, or simply want a new dinner idea, this creamy zucchini pasta recipe is a great way to do it.

The combination of cooked zucchini and ricotta cheese creates a creamy zucchini pasta sauce that you can add to any pasta you like and will help to ensure everyone is eating more greens and protein.

Two bowls of creamy zucchini pasta with fusilli noodles with a side of parmesan cheese.

Why You’ll Love This Recipe

  • Quick – Ready in 25 minutes, this zucchini pasta recipe is perfect for a weeknight meal.
  • Easy – If you can boil pasta and sauté vegetables you can make this recipe.
  • Creamy – The combination of zucchini and ricotta cheese makes a rich and creamy zucchini pasta sauce.
  • Vegetarian – This veggie-filled recipe is something everyone can enjoy.
Ingredients for creamy zucchini pasta recipe: fusilli pasta, ricotta cheese, zucchini, garlic, parmesan cheese, lemon, and fresh basil.

Ingredients for Creamy Zucchini Pasta

  • Pasta – You can use short-cut pasta such as fusilli, cavatappi, or penne, or long pasta such as spaghetti, linguine, or bucatini. Whole wheat pasta would also work well.
  • Zucchini – You can use fresh or frozen zucchini for this recipe. Although I used green zucchini in my recipe, you could use yellow summer squash as well.
  • Ricotta – To make the creamy zucchini pasta sauce and add some protein at the same time.
  • Parmesan – To add a bit more protein, enhance the creaminess, and ensure the sauce is nice and cheesy.
  • Shallot – To build the base of the sauce, a small onion will also work. If you don’t have an onion, you can use 1 teaspoon onion powder instead.
  • Garlic – To add a depth of flavor. If you don’t have fresh garlic cloves, you can use 1 teaspoon of garlic powder instead.
  • Lemon – A bit of lemon juice and lemon zest to add some brightness to the creamy zucchini sauce.
  • Olive Oil – To add some healthy fats and cook the veggies.
  • Salt and Pepper – To season the pasta.
  • Fresh Basil – Although optional, finishing the pasta with some fresh basil helps to brighten the dish.

You can also top your pasta with red pepper flakes if you want to add a bit of heat.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the ricotta for non-dairy ricotta cheese or full-fat coconut milk, and swap the parmesan for half the amount of nutritional yeast.

Raw diced zucchini in a pan with onion and garlic.
Cooked diced zucchini in a pan with onion and garlic.

How to Make Pasta with Creamy Zucchini Sauce

  1. Boil the pasta. Bring a pot of salted water to a boil and cook the pasta to al dente, then drain, and set aside.
  2. Cook the zucchini. Sauté the zucchini in a pan with olive oil, onion, and garlic until tender.
  3. Blend the sauce. Add the cooked zucchini mixture, ricotta cheese, lemon juice, salt, and pepper to a blender or food processor and purée until smooth.
  4. Mix the pasta and sauce. Return the drained pasta to the pot, cover it with the creamy zucchini pasta sauce, add parmesan cheese, and lemon zest, and toss until well combined.
  5. Season to taste. Top the fresh basil leaves and additional parmesan cheese as desired.
  6. Serve and enjoy!

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

Sauteed zucchini, ricotta cheese, salt, and black pepper in a blender.
Creamy zucchini pasta sauce in a blender.

Red’s Nutrition Tip

I made my recipe with whole milk ricotta cheese, however, if you wanted to reduce the calorie content slightly you could use skim milk ricotta cheese instead. Regardless of which you option choose, you’ll still create a rich, creamy, and veggie-filled pasta sauce.

Fusili pasta, creamy zucchini pasta, shredded cheese, and lemon zest in a pot.
Pasta with creamy zucchini sauce in a pot.

What to Serve with Zucchini Pasta

This creamy zucchini pasta is a balanced meal with complex carbohydrates, healthy fats, and protein and can certainly be enjoyed on its own. If you want to increase the protein content, I recommend serving it with some grilled shrimp, chicken, or steak. To increase the fiber content, I recommend serving it with a simple green salad.

Close up of pasta with creamy zucchini pasta sauce in a white bowl with a fork.

Storage + Reheating

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

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

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

More Ricotta and Zucchini Pasta Recipes:

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Two bowls of creamy zucchini pasta with fusilli noodles with a side of parmesan cheese.

Creamy Zucchini Pasta

Author: Stephanie Kay

The combination of ricotta cheese and zucchini creates a rich and creamy sauce you can add to any pasta you like. Serve it on its own or top it with additional protein for a healthy lunch or dinner.

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

Ingredients

  • 1 pound short-cut pasta, fusilli, cavatappi, or penne
  • 2 tablespoons olive oil
  • 1 shallot or small onion, minced
  • 4 cloves garlic, minced
  • 1 pound zucchini, diced (about 4 cups)
  • 1 cup ricotta cheese
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1/2 cup grated parmesan cheese
  • 1 teaspoon salt
  • Black pepper
  • Fresh basil, finely chopped, to serve

Instructions

  1. Bring a large pot of well-salted water to a boil, add the pasta, reduce to a very gentle simmer, and cook to al dente or as per package directions. While the pasta is cooking, scoop out 1 cup of pasta water and set it aside. Once the pasta is cooked, drain the water, and set it aside.
  2. In a large skillet or pan on medium-high heat, warm the olive oil, then add the minced shallot and cook for 2-3 minutes. Add the garlic and zucchini to the pan and cook for 5-7 minutes until tender, easily pierced with a fork, and lightly browned in spots.
  3. Transfer the cooked zucchini mixture to a blender or food processor, add the ricotta cheese, lemon juice, salt, and a pinch of black pepper, and purée until smooth. 
  4. Once the pasta is cooked and drained, return it to the pot you cooked it in, pour the creamy zucchini pasta sauce on top, add the parmesan cheese, and lemon zest, and stir until well combined, adding splashes of the reserved pasta water to loosen it up only as needed. Once mixed, taste and adjust the seasoning with additional salt and pepper as desired.
  5. Serve immediately with freshly chopped basil leaves and more grated parmesan cheese as desired. Any leftovers can be stored in an airtight container in the fridge for up to 5 days in the freezer for up to 3 months.
Youtube video

Nutrition

  • Serving Size: 1 serving
  • Calories: 442 calories
  • Sugar: 3 grams
  • Fat: 13 grams
  • Carbohydrates: 62 grams
  • Fiber: 4 grams
  • Protein: 19 grams

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How to Choose the Best Protein Powder

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With so many brands of protein powder on the market it can be difficult to determine what option to choose. From whey to casein to plant protein, here are some simple tips to help you learn how to choose the best protein powder for your goals.

Bowls and scoops of chocolate flavor and vanilla flavor protein powder.

Whether your goal is to build muscle, lose weight, or support your overall health, protein powder is a great supplement to include in a healthy diet. While whey protein is often touted as the optimal choice, the best protein powder to choose depends on the individual and their personal health goals. In fact, whey, casein, egg, beef, and plant protein powders can all be good options when chosen with care.

Table of contents

Infographic of the different sources and types of protein powder: whey, casein, egg white, beef, soy, brown rice, hemp, pea, and mixed plant protein.

Types of Protein Powder

The most common and popular types of protein powder are:

Whey Protein Powder: Whey is a protein found in milk and is the liquid remaining after milk has been curdled and strained during the cheesemaking process. Liquid whey is then pasteurized, and the protein is concentrated and isolated to make whey protein powder (1).

Casein Protein Powder: Like whey, casein is found in milk and is a natural by-product of cheesemaking. After curdling the milk, the separated solids are skimmed and dehydrated to create casein protein powder (2).

Egg White Protein Powder: Eggs are a great source of high-quality protein, most of which is found in the white. Egg white protein is made from dried egg whites that are turned into a powder.

Beef Protein Powder: Meat is a great source of protein and certain cuts of beef can be used to make protein powder. Beef protein is made by boiling beef to create a liquid containing protein and amino acids, which is skimmed and then dried to produce protein powder.

Soy Protein Powder: Soy protein is made from soybeans. Defatted soybean flakes are washed, to remove the sugars and fiber, and then then dehydrated and powdered (3).

Brown Rice Protein Powder: Brown rice protein is made by treating brown rice with an enzyme that causes the protein and carbohydrates to separate, and the resulting protein is turned into a powder.

Hemp Protein Powder: Hemp protein is made from hemp seeds, which are relative to the cannabis plant. Hemp protein powder is made by grinding whole hemp seed meal that has had the oil removed.

Pea Protein Powder: Made from split yellow peas, pea protein is a popular vegetarian protein option. Pea protein is from pea flour which is prepared by dry milling of dehulled peas (4).

Mixed Plant Protein Powder: Some plant-based protein powders come in a mixed format where a combination of two or more plant protein sources, such as grains, beans, lentils, nuts, and/or seeds, are combined to make a powder with a more complete amino acid profile.

Infographic comparing processing of protein powder: concentrate protein powder vs. isolate protein powder vs. hydrolysate protein powder.

Concentrate vs. Isolate vs. Hydrolysate

In addition to different protein sources, protein powder can be found in different formats including concentrates, isolates, and hydrolysates (5, 6, 7, 8).

  • Protein Concentrates: These are produced by extracting the protein from animal or plant-based foods by using high heat and acid or enzymes. Protein concentrates are the least processed sources of protein powder and typically contain 70% to 80% protein, with the remaining 30% to 40% from carbohydrates and fat. If you don’t mind the additional calories from carbohydrates and fat, this is a good option.
  • Protein Isolates: These are produced with an additional filtration process, which further reduces the carbohydrate and fat content, increasing the protein content. Protein isolates typically contain 90% to 95% protein. If you prefer fewer calories from carbohydrates and fat, this is a good option.
  • Protein Hydrolysate: These are produced by further processing with heat, enzymes, or acid to break down the bonds between amino acids into shorter peptide chains. Protein hydrolysate contains more than 90% protein, is more quickly and easily digested and absorbed, and contains the least amount of lactose.

Whey vs. Casein Protein Powder

Whey and casein are two forms of protein found in milk, making up 20% and 80% of the protein in milk respectively (9). Both whey and casein proteins are high-quality complete animal protein sources that are highly bioavailable, however, they do have distinct differences and benefits.

Whey protein digests quickly and is rich in branched-chain amino acids (BCAAs), leucine, isoleucine, and valine. The fast absorption of amino acids from whey protein, namely leucine, helps to make them more quickly available for muscle protein synthesis (10, 11). This makes whey protein a great protein powder to use as part of a post-workout snack.

Casein protein takes much longer to digest than whey protein. Casein protein forms a gel when it interacts with stomach acid, which slows down stomach emptying and, therefore, delays the bloodstream’s absorption of amino acids. This slow release of amino acids makes casein protein a great protein powder to use before long-term fasting periods, making it a great late-night snack before going to sleep (12, 13).

Whey protein is the most well-studied form of protein powder and comes in whey protein concentrate, whey protein isolate, and hydrolyzed whey formats, while you’ll mostly find casein in isolate micellar casein and hydrolyzed casein formats.

Egg and Beef Protein Powder

While egg and beef protein powders are less popular, more expensive, don’t mix well in a protein shake, and – quite frankly – don’t taste great, they are good alternatives for individuals who cannot consume milk-based or plant-based protein powders for dietary and allergy reasons.

Plant-Based Protein Powder

Whether you’re on a plant-based diet or can’t consume milk-based protein powder for dietary reasons, plant-based protein powder is a good alternative option. That said, it is important to note that most plant-based protein sources are considered “incomplete” protein sources as they do not contain all 9 essential amino acids or do not contain them in the optimal ratios. If looking to use a plant-based protein powder, it is best to opt for a blend that contains a mix of plant-protein sources that creates a complete source of protein.

Infographic of protein quality using PDCAAS score and DIAAS score of protein powder comparing whey isolate, soy isolate, pea, and brown rice.

Protein Quality of Protein Powders

One of the most important aspects of protein powders is the quality of the protein they contain. Not all sources of protein are complete sources of protein nor are they equally as bioavailable.

Protein is made up of amino acids, which are essential for human life. In total, there are 20 amino acids, 9 of which are considered essential amino acids (EAAs), as cannot be produced by the body, and must be consumed through the diet. A “complete” protein is one that contains all 9 essential amino acids, and a subset of essential amino acids (EAAs), known as branched-chain amino acids (BCAAs), are essential for muscle protein synthesis, making them particularly beneficial in protein powder.

In addition to amino acid content, protein quality is assessed by digestibility and bioavailability, or how easily our body can utilize the amino acids from the source (14, 15).

The Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) are scales used by scientists to assess the bioavailability of protein sources (16, 17, 18, 19). Overall, animal-based protein powders, including whey and casein, are more bioavailable than plant protein powders, including soy, pea, and rice.

Protein SourcePDCAASDIAAS
Whey Protein Isolate1.001.09
Whey Protein Concentrate1.000.97
Soy Protein Isolate1.000.91
Pea Protein0.890.82
Hemp Protein0.430.45
Rice Protein Concentrate0.420.37
Infographic on who needs protein powder: athletes or individuals with performance goals, individuals with body composition and weight loss goals, individuals who struggle to reach protein intake, individuals with issues chewing or swallowing, vegetarians and vegans.

Who needs protein powder?

Not everyone needs protein powder. The use of protein powder depends on the individual and their goals, and protein powders can be used for short periods of time to support short-term needs and goals.

Athletes or individuals with performance goals. While protein needs will vary by sport, power and strength athletes have higher protein needs. Athletes can benefit from supplementing with a protein powder can help to ensure adequate intake, which has been shown to enhance recovery, muscle protein synthesis, and performance (20).

Individuals with body composition goals. Optimal protein intake is higher for individuals for weight loss or fat loss goals, as protein can help to support muscle growth, reduce the loss of lean muscle mass, and increase satiety levels, making the use of protein powder beneficial.

Vegetarians and vegans. Individuals who follow a restricted diet are more prone to not meet their daily protein requirement, making protein powder a great supplement to support their daily protein intake. Moreover, consuming a protein powder on a vegetarian or vegan diet can help to ensure you are consuming an adequate balance of all amino acids.

Individuals who struggle to meet their protein intake. For general health, it is best to seek your daily protein needs from whole foods. However, if someone is struggling to meet their daily protein needs or just starting out on their nutrition journey, protein supplements can be very helpful.

Individuals with issues swallowing or chewing. Be it a short-term issue such as dental surgery or a long-term health issue, if you are unable to swallow or chew food, mixing protein powders into shakes or smoothies is a great way to support your protein need in a liquid format.

Is all protein powder safe?

No, the FDA does not regulate protein powders so you must use caution when choosing protein powders. Unfortunately, protein powders often contain hidden ingredients and dangerous contaminants. In 2018, the Clean Label Project, a nonprofit focused on health and transparency in labeling, released a large report exposing toxins in many brands of protein powder (21). Researchers of the study screened 134 of the top-selling protein powders for toxins and found that many contained heavy metals and BPA. For this reason, it is best to opt for a protein powder that has been third-party tested and shown to only contain the ingredients in the amounts it has listed on its label.

Infographics of pros and cons of protein powder.

Benefits of Protein Powder

  • Supports Adequate Intake: Using a protein powder can help to ensure you are consuming adequate protein and reaching your optimal daily protein needs.
  • Convenience: Protein powder is easy to transport making it a great on-the-go no-cook protein source that does not require refrigeration.
  • Versatile: Protein powder can be used in many ways including shakes, smoothies, oatmeal, yogurt, baked goods, homemade protein bars, and more.
  • Inexpensive: Compared to many cuts of chicken, beef, or fish, protein powder is often cheaper per gram of protein.

Cons of Protein Powder

  • Heavy Metals: In recent years, several brands of protein powder have tested positive for heavy metals, cadmium, arsenic, mercury, and lead being the most prevalent.
  • Sweeteners: Most protein powders contain some form of artificial sweeteners or sugar alcohol to make them more palatable. While artificial sweeteners and sugar alcohols are generally regarded as safe to consume in moderate amounts, they can cause digestive issues for some.
  • Fillers: Additional ingredients, such as maltodextrin, carageen, cornstarch, psyllium fiber, flavorings, preservatives, and dyes. Although not necessarily harmful, they are commonly used by cheaper brands to dilute the quality of the product and increase profits. Plus, they can cause gastric distress for some.
  • Not Essential: Protein powders are a supplement to a good diet, not a solution for a poor diet. For optimal health, it is best to seek all or most of your protein from whole foods and only supplement with protein powder as needed.

How to Choose the Best Protein Powder for You

  1. Pick the source you digest best. While whey protein powder is the most well-research and has been shown to be the most effective in many cases, the best source of protein powder is the source that you digest the best. Whey, casein, egg, beef, soy, and plant-based protein powders can all be good options, as long as they are easily digested, and you feel good consuming them.
  2. Pick one with a complete amino acid profile. If choosing a plant-based protein powder, it is best to opt for one that is a complete protein made from a mixture of plant protein sources to ensure you are consuming the optimal ratio of all essential amino acids.
  3. Look for minimal ingredients. Learn how to read food labels and opt for protein powders with minimal ingredients, such as protein source, flavoring, and sweetener, without unnecessary fillers and additives.
  4. Look for minimal added sugar. Read the nutrition facts label and opt for a protein powder with little to no added sugar. There are many protein powder brands on the market that contain less than 1 gram of sugar per serving.
  5. Look for 20+ grams of protein per serving. A high-quality protein powder will generally contain 22-26 or more grams of protein per serving and provide 90 to 120 calories per serving.
  6. Look for third-party testing. Unfortunately, protein powders are not regulated by the FDA, therefore, it is beneficial to opt for protein powders that have been third-party tested to ensure that it contains all the ingredients in the amounts listed on the label.
  7. Opt for a sport-certified protein powder, if needed. Athletes who undergo drug testing are required to consume protein powders that have been tested and do not contain any banned substances. Protein powders that have been tested for use in sports will be labeled with NSF Certified for Sport or Informed-Sport logos on the label. Even if you are not a competitive athlete, opting for sport-certified protein powders will help to ensure you are consuming a high-quality product that is third-party tested.
Infographic on how to choose the best protein powder for you and your goals.

Protein Powder FAQs

How much protein powder is too much?

There is no known safety limit for protein powder. With that said, it’s important to keep in mind that protein powder is a supplement and should be used as a supplement to a healthy diet. It is recommended to consume most of your protein intake from whole food and use protein powder only as needed.

When is the best time to take protein powder?

The best time to consume protein powder depends on the individual and their goals. To supplement protein intake for general health or to reach optimal protein intake, protein powder can effectively be consumed at any time during the day. When using protein to support muscle growth, some research has shown that consuming protein post-workout can help to improve recovery. Generally speaking, if you are consuming adequate protein and reaching your daily protein target, you can consume protein powder at any time during the day, be it in your morning smoothie, post-workout shake, or as part of a late-night snack.

What is the best protein powder for weight loss?

All types of protein powder, whey, casein, egg, beef, or plant-based, can support a goal of weight loss if the individual is in a calorie deficit.

Which protein powder is best for muscle gain?

The most critical dietary factor for muscle gain is the consumption of adequate protein, ideally 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of dietary protein per day. If consuming adequate protein, in conjunction with adequate calorie and resistance training, an individual can gain muscle by consuming any type of protein powder.

What is the best protein for women?

Women can consume whey, casein, egg, beef, soy, and plant protein powders safely. The best protein powder for a woman is the type they digest the best.

What protein powder is best for diabetics?

The best protein powder for diabetics is one that is low in sugar content. Diabetics can consume dairy, animal, or plant-based protein powders as long as the sugar content is low. It is recommended that diabetics work with a doctor or registered dietician before consuming protein powder.

What’s the best vegan protein powder?

The best vegan protein powder is a mixed plant protein powder. Not all plant proteins are complete proteins, therefore, it is best to opt for protein powder with a mixture of plant proteins to ensure you are consuming the most optimal ratio of all essential amino acids.

The Bottom Line

Protein powder is a supplement that can help to support optimal protein intake in a convenient and relatively inexpensive way. Protein powders can be found in whey casein, egg, beef, and plant-based forms. To choose the best protein powder for you, opt for a source that you digest well, read the label and choose a protein powder with minimal added sugars and additives, and opt for a brand that is third-party tested whenever possible.

Smoked Salmon Sandwich

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Layered with smoked salmon, cream cheese, cucumber, red onion, and fresh herbs, this smoked salmon sandwich is incredibly easy to make and perfect for breakfast, lunch, dinner, or high tea!

Smoked salmon sandwich cut in half on on a cutting board with capers and chives sprinkle around.

If you love smoked salmon, you’re going to love this healthy smoked salmon sandwich! The combination of smoky salmon, smooth cream cheese, crunchy veggies, and fresh herbs ensures that this sandwich recipe is equally delicious and nutritious.

Ingredients for a smoked salmon sandwich: whole grain bread, smoked salmon, cream cheese, arugula, cucumber slices, sliced red onion, and capers.

Smoked Salmon Sandwich Ingredients

Here’s what you’ll need to make this salmon sandwich.

  • Bread – While any white bread will work, dark and whole-grain bread such as rye and pumpernickel are particularly tasty with smoked salmon. Both fresh bread and toast will work well in this sandwich.
  • Smoked Salmon – You can’t make a smoked salmon sandwich without smoked salmon! Classic smoked salmon, gravlax or lox will all work well.
  • Cream Cheese – While cream cheese is a fan favorite, soft cheeses like goat cheese and brie also pair nicely with smoked salmon. You can also swap the cheese for sour cream for a more Scandinavian touch.
  • Red Onion – Some thinly sliced red onion adds a pop of color and a nice vinegary bite.
  • Cucumber – A few slices of cucumber help to add a nice crunch to the sandwich.
  • Dill and Chives – A few fresh herbs such as dill and/or chopped chives add some fragrance. The herbs can be sprinkled into the sandwich or mixed directly into the cream cheese.
  • Capers – While completely optional, a handful of capers helps to add a nice salty contrast.

Prefer a smoked salmon bagel? No problem! Just swap the bread for a bagel and layer the ingredients for an epic bagel sandwich.

Dietary Adaptions

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

To Make it Dairy-Free: Use a plant-based cream cheese spread such as almond milk cream cheese or swap it for avocado slices.

Open sandwich with smoked salmon and cream cheese on a cutting board.

How to Make a Smoked Salmon Sandwich

  1. Prepare the vegetables. Begin by cutting the cucumber and red onion into thin slices.
  2. Spread the cream cheese. Spread each of the bread slices with cream cheese on one side.
  3. Layer the ingredients. Top one slice of cream cheese-covered bread with arugula, dill, smoked salmon, cucumber slices, red onion slices, capers, and a sprinkle of salt and pepper, then layer the second slice of bread on top.
  4. Serve and enjoy!

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

Red’s Nutrition Tip

Cream cheese is often thought of as unhealthy food, but the reality is it’s full of micronutrients, healthy fats, and protein. The combination of whole grain bread, smoked salmon, cream cheese, and vegetables ensure that this is a well-balanced meal complete with protein, carbohydrates, fiber, and healthy fats.

Smoked salmon cream cheese sandwich on a cutting board on a dark background.

Tips for the BEST Smoked Salmon Sandwich

  • Whip the cream cheese. To ensure your sandwiches have the most heavenly texture, whip your cream cheese in a food processor before making the sandwich or buy whipped cream cheese at the grocery store.
  • Thinly slice the vegetables. Cut the cucumber and red onion as thinly as possible or use a mandolin to cut them into perfectly even slices.
  • Toast the bread. To add some extra texture, toast the bread before making the sandwich.
  • Add more veggies. While this recipe calls for cucumber, red onion, and arugula, you can add more fiber and mix things up with additional vegetables such as sprouts, sliced tomatoes, or lettuce.
  • Add fresh lemon juice. Add a pop of brightness by adding a good squeeze of fresh lemon juice onto the smoked salmon before making the sandwich. You can also add a drizzle of olive oil for additional healthy fats.
  • Use flaky salt. While you can season these sandwiches with any salt you like, flaky sea salt and pepper adds an extra crunch and pop of flavor to every bite.
  • Cut it into triangles. To make things a little extra fancy, you can slice the sandwich into 4 mini triangle sandwiches and treat yourself to a high tea at home.
Close up of a smoked salmon sandwich on a cutting board.

What kind of cheese goes with smoked salmon?

Smoked salmon pairs best with soft, spreadable cheeses such as goat cheese, cream cheese, or whipped feta cheese. More traditional Scandinavian smørrebrød recipes, an open-faced sandwich, will serve smoked salmon with sour cream or cheese and sour cream blends.

Are salmon sandwiches healthy?

Absolutely! Smoked salmon is a good source of protein and healthy fats, specifically omega-3 fatty acids and, when made with whole-grain bread, cheese, and vegetables, a smoked salmon sandwich is a well-balanced meal complete with fiber, protein, complex carbohydrates, fat, and flavor.

How many calories in a smoked salmon sandwich?

This smoked salmon sandwich contains 521 calories, 42 grams of protein, 23 grams of fat, 36 grams of carbohydrates, and 4 grams of fiber. To reduce the calorie content of the sandwich, while maintaining the protein content, simply use a fat-free cream cheese.

Storage

If you want to make this smoked salmon sandwich for lunch meal prep, be sure to wrap it tightly in plastic wrap or store it in an airtight container and store it in the fridge for up to 24 hours. While it will keep longer, it’s best to eat it within a day to ensure the bread doesn’t get soggy.

More Healthy Sandwich Recipes:

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Smoked salmon sandwich cut in half on on a cutting board with capers and chives sprinkle around.

Smoked Salmon Sandwich

Author: Stephanie Kay

This healthy smoked salmon sandwich with cream cheese is packed full of flavor and works well for breakfast, lunch, or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 1 sandwich 1x
  • Category: Sandwich
  • Method: By Hand
  • Cuisine: American
Print Recipe

Ingredients

  • 2 slices bread, whole grain or rye bread
  • 2 ounces smoked salmon
  • 3 tablespoons cream cheese
  • 6 cucumber slices
  • 2 red onion slices
  • 1 tablespoon capers (optional)
  • 1 handful arugula
  • 2 teaspoons dill, fresh, chopped
  • 1 teaspoon chives, chopped
  • Salt
  • Black pepper

Instructions

  1. Lay both pieces of bread on a cutting board.
  2. Spread half of the cream cheese on one slice, sprinkle with arugula, dill, chives, and capers, then top with smoked salmon, sliced cucumber, and sprinkle with a little salt and pepper.
  3. Spread the remaining cream cheese onto the other slice of bread and then top it on the other slice to make a sandwich.
  4. Serve immediately or store in an airtight container or wrapped in plastic wrap in the fridge for up to 24 hours.
Youtube video

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 521 calories
  • Sugar: 5 grams
  • Fat: 23 grams
  • Carbohydrates: 36 grams
  • Fiber: 4 grams
  • Protein: 42 grams

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Quinoa Burgers

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If you’re looking for a new veggie burger recipe, you’ve got to give these quinoa burgers a try! Not only are they easy to make but every patty is loaded with fiber and 12 grams of plant-based protein.

Quinoa burger on a whole wheat bun with lettuce, tomato, red onion, and mayonnaise and a side of sweet potato fries.

I don’t know about you, but I’ve had a lot of bad veggie burger patties. Whether they are dry and crumbly or just lacking in flavor, so many veggie burgers just seem to miss the mark, which is exactly why I wanted to make this quinoa burger recipe.

Made with black beans, cooked quinoa, and loaded with spices, these black bean quinoa burgers are full of flavor with the perfect veggie burger texture.

Why You’ll Love These Quinoa Burgers

  • Easy – Made in one bowl, these quinoa burgers are super quick and easy to make.
  • Vegetarian – Made with black beans and quinoa, this veggie burger recipe is vegetarian with options to make them vegan.
  • High Fiber – The combination of beans and quinoa ensures these veggie burgers contain 9 grams of fiber per serving.
  • Protein Packed – With 12 grams of protein per patty, these quinoa burgers are packed full of plant-based protein.
  • Meal Prep – These burgers keep well in the fridge making them a great meal prep idea for a healthy lunch or dinner.
Ingredients for quinoa burgers: black beans, quinoa, breadcrumbs, egg, tomato pasta, paprika, onion, garlic, cumin, and salt.

Ingredients for Quinoa Burgers

Here’s what you’ll need to make this quinoa burger recipe:

  • Quinoa – You can use any kind of cooked quinoa for these veggie burgers.
  • Black Beans – To add more protein and bind the burgers. If you don’t like black beans, you can use other types of canned beans such as pinto beans, cannellini beans, or kidney beans.
  • Breadcrumbs – To bind the burgers and absorb excess moisture. You can use regular or panko bread crumbs, or gluten-free bread crumbs, oat flour, or almond flour to make them gluten-free.
  • Egg – To further bind the burgers, add texture, and a small boost of protein. You can swap the egg for a “flax egg” to make the burgers vegan.
  • Tomato Paste – To add a bit of earthy flavor and bind the burgers.
  • Spices – A combination of paprika, cumin, onion powder, garlic powder, and salt to season the quinoa burgers. You can also add a bit of chili powder if you want to kick up the spice level.
  • Olive Oil – To cook the burgers.

In addition to the ingredients for the burger patties, you’ll need buns and toppings. I’ve included some suggestions below.

Dietary Adaptions

To Make them Gluten-Free: Swap the breadcrumbs for gluten-free bread crumbs, oat flour, or almond flour.

To Make them Dairy-Free: No adaptations are needed, these quinoa burgers are dairy-free.

To Make them Egg-Free and Vegan: Swap the egg for a flax egg.

Unmixed quinoa burger patty ingredients in a white bowl: mashed black beans, cooked quinoa, tomato paste, egg, and spices.
Black bean and quinoa burger mixture in a white bowl.

How to Make Black Bean Quinoa Burgers

  1. Cook the quinoa. Begin by cooking the quinoa in a pot of water until tender and fluffy. If you want to add extra flavor, you can cook the quinoa in chicken broth or vegetable broth instead of water.
  2. Mash the black beans. Drain and rinse the black beans, removing as much excess water as possible, and then add the black beans to a bowl and mash them into a paste.
  3. Make the burger mixture. Once the black beans are mashed, add the cooked quinoa, breadcrumbs, egg, tomato paste, and spices to the bowl and mix until well combined.
  4. Form patties. Divide the mixture into four balls and then shape each ball into a burger patty.
  5. Cook the patties. Cook the burgers in olive oil in a pan on medium heat for 4 minutes per side until golden brown and crispy.
  6. Serve as desired. Once the quinoa burgers are cooked, serve them on burger buns with toppings of your choice.

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

Red’s Nutrition Tip

In addition to serving these quinoa burgers on burger buns, the patties make a great topping to a salad. Simply cook the quinoa burgers and then chop them into bite-sized pieces and add them to your favorite salad for a fiber-packed meal.

Formed vegetarian burgers on a cutting board.
Veggie burgers cooking in a cast-iron skillet.

Tips for this Recipe

Here are some recipe tips to ensure you make the best quinoa burgers:

  • Use pre-cooked quinoa. Cut down on prep time by using leftover quinoa or purchasing pre-cooked quinoa at the grocery store. Simply use 1 ½ cups of cooked quinoa in the recipe.
  • Drain the black beans well. Ensure that the black beans are well drained to remove as much excess water as possible, this will help to ensure your burgers are crispy when cooked.
  • Use a food processor. Instead of mashing the black beans with a fork, you can purée them in a food processor until formed into a paste.
  • Combine the mixture well. Be sure the ingredients are well incorporated in the bowl before forming the burgers to ensure that the spices are well distributed in the burgers.
  • Cook them in a pan. While these burgers can be cooked on a grill, cooking them in a cast-iron skillet or pan with olive oil will ensure they cook more evenly and hold together well.
  • Only flip the burgers once. Constant flipping the burgers will cause the burgers to crumble and, if you flip too soon, the burgers will stick to the pan. Ensure that the quinoa burgers are golden and crispy on the bottom before flipping them.
  • Finish them in the oven. If you find your burgers slightly undercooked or if they are getting too dark or burnt in the pan, you can finish the quinoa burgers in the oven for 5-10 minutes at 400°F.

Frequently Asked Questions

How do you keep quinoa burgers from falling apart?

Adding an egg, breadcrumbs, and tomato paste to your quinoa burger recipe will help to bind the ingredients and ensure your burger patties stay together while cooking.

Can you make them ahead?

You can form the patties ahead of time and store them in an airtight container, in a single layer, in the fridge for up to 3 days before cooking. You can also pre-cook quinoa burgers and store them in the fridge for up to 5 days or freezer for up to 3 months.

How many calories are in a veggie quinoa burger?

One black bean quinoa veggie burger patty contains 223 calories.

How much protein is in a quinoa burger?

One quinoa burger patty contains 12 grams of protein.

Close up of a black bean quinoa burger patty on a whole wheat bun.

Serving Suggestions

I like to serve these quinoa burgers on whole wheat buns with a buffet of toppings so you can pick your own. My favorite toppings for these veggie burgers include:

  • Lettuce
  • Sliced tomatoes
  • Sun dried tomatoes
  • Sliced red onion
  • Sliced cucumber
  • Grilled veggies
  • Mayonnaise
  • Garlic aioli
  • Smashed avocado
  • Cheddar Cheese
  • Feta cheese
  • Fresh herbs

In addition to the toppings, these quinoa black bean burgers pair well with oven fries, sweet potato fries, and/or a simple green salad. You can also serve the patties in lettuce wraps for a lower-carb and calorie option.

Close up of a quinoa burger on a plate with sweet potato fries.

Storage + Reheating

To Refrigerate: Once the quinoa burgers are cooked, allow the patties to cool completely and then store them in an airtight container for up to 5 days.

To Freeze: Place the cooked burgers on a baking sheet with parchment paper and place them in the freezer for 30-45 minutes until frozen. Once frozen, transfer the burger patties to an airtight container or freezer-safe bag and place them in the freezer for up to 3 months.

To Reheat: Thaw the quinoa burger patties and then reheat them in the oven at 400°F for 10-15 minutes or in the microwave for 1-2 minutes.

More Veggie Burger Recipes:

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Close up of a quinoa burger on a plate with sweet potato fries.

Quinoa Burgers

Author: Stephanie Kay

These black bean quinoa burgers are full of fiber and plant-based protein. They can be served on a burger bun or as a topping to your favorite salad.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 burger patties 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian
Print Recipe

Ingredients

  • 1/2 cup quinoa, raw
  • 1 can (15 oz) black beans
  • 1/4 cup breadcrumbs
  • 1 egg, cracked
  • 2 tablespoons tomato paste
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1 teaspoon salt
  • 2 tablespoons olive oil

Instructions

  1. Place the quinoa in a saucepan with 1 cup of water and a pinch of salt. Bring to a boil, then reduce heat to a simmer, cover with a lid, and cook until all of the liquid is absorbed, about 15 minutes. Once cooked, remove the saucepan from the heat and allow the quinoa to cool slightly before making the burgers. (If using leftover or pre-cooked quinoa, you can skip this step and see adaptation instructions in the Notes section below.)
  2. Drain and rinse the black beans in a fine mesh colander, then shake them well to remove as much excess water as possible.
  3. In a large mixing bowl, add the black beans and, using a fork or a potato masher, mash the black beans into a paste until no beans are fully intact. (Optional: Instead of mashing the beans in a bowl, you can add them to a food processor and pulse them until a paste forms.)
  4. In the bowl with the mashed black beans, add the cooked quinoa, breadcrumbs, egg, tomato paste, paprika, cumin, garlic powder, onion powder, and salt. Then, using a spoon or your hand, mix the ingredients until well incorporated.
  5. Once mixed, divide and shape the mixture into 4 equal-sized patties. 
  6. In a large pan on medium heat, warm the olive oil, then add the burger patties and cook for 4 minutes per side until lightly crisp and golden brown.
  7. Once cooked, remove the burger patties from the pan and serve on a whole wheat or brioche bun with toppings of your choice.
  8. Any leftover quinoa burgers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
Youtube video

Notes

To Use Pre-Cooked or Leftover Quinoa: Skip step #1 and use 1 ½ cups of cooked quinoa in step #4. 

Nutrition

  • Serving Size: 1 patty
  • Calories: 223 calories
  • Sugar: 1 gram
  • Fat: 3 grams
  • Carbohydrates: 37 grams
  • Fiber: 9 grams
  • Protein: 12 grams

Did you make this recipe?

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Quinoa Chickpea Salad

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Filled with whole grains, legumes, and fresh vegetables, this quinoa chickpea salad is filled with plant-based protein, packed full of fiber, and makes a wonderful side dish or light main course.

Quinoa chickpea salad in a white bowl with a silver spoon and a side of salt and pepper.

Grain and legume salads are one of my favorite things to make during the warmer months. Not only are they incredibly simple to prepare but they are incredibly versatile, and you can essentially use any combination of grains, beans, lentils, chickpeas, and veggies you have in the kitchen.

By pairing quinoa with chickpeas in this salad, you create a more complete and well-balanced profile of amino acids from these plant-based protein sources, while creating a fiber-packed salad at the same time.

Whether you’re using leftover quinoa or cooking a new pot of fluffy quinoa, this chickpea quinoa salad recipe keeps well in the fridge for several days so it’s a great meal prep idea that you can enjoy for healthy lunches and dinners for days to come.

Close up of chickpea quinoa salad in a serving dish with a spoon.

Why This is the BEST Quinoa Salad Recipe

This chickpea quinoa chickpea salad is so good I promise it will become your favorite quinoa salad recipe. Here’s why you’ll love it:

  • Quick – Ready in 20 minutes, this quinoa salad is super quick to prepare.
  • Easy – If you can boil water and chop veggies, you can make this chickpea quinoa salad.
  • Fresh – Filled with fresh herbs and lemon juice, this easy salad recipe is absolutely delicious.
  • Versatile – Once you’ve got the basics down you can swap the vegetables and herbs as you like.
  • Meal Prep – This quinoa chickpea salad keeps well in the fridge making it a great make-ahead salad for the week.
Ingredients for quinoa chickpea salad: canned chickpeas, quinoa, cucumber, carrot, red onion, spinach, parsley, olive oil, lemon, garlic, salt, and pepper.

Chickpea Quinoa Salad Ingredients

You’ll need the following ingredients to make this quinoa chickpea salad:

  • Quinoa – To add some vegetarian protein and fiber. I used tri-color quinoa, but you can use any color you like.
  • Chickpeas – AKA garbanzo beans, chickpeas add some more plant-based protein and fiber to the salad.
  • Cucumber – To add some veggies.
  • Carrot – To add some more veggies and color.
  • Red Onion – To add a bit of crunch, feel free to use green onions if you prefer.
  • Spinach – To add some leafy greens, arugula or kale would also work.
  • Herbs – A mixture of fresh parsley, fresh basil, fresh dill, or any other fresh herbs you like.
  • Olive Oil – Some extra virgin olive oil to make the salad dressing.
  • Lemon – Some fresh lemon juice to balance the dressing and give the quinoa salad a lemony flavor. If you don’t have any fresh lemons, apple cider vinegar or red wine vinegar would also work nicely.
  • Honey – To add a hint of sweetness to the lemony dressing.
  • Garlic – Some freshly minced garlic to add a punch of flavor. If you don’t have fresh garlic, you can use 1/2 teaspoon garlic powder.
  • Salt and Pepper – A bit of kosher salt and freshly ground black pepper to season the salad.

Although I used carrots and cucumber in my quinoa chickpea salad, the recipe is super versatile and you can use any fresh veggies that you like or have on hand; bell pepper, zucchini, diced avocado, green onion, chopped celery, and/or tomatoes would also work well.

Dietary Adaptions

To Make it Gluten-Free: o adaptations are needed, this recipe is gluten-free.

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

Lemony dressing for quinoa and chickpea salad in a mason jar.

How to Make Quinoa Chickpea Salad

Here’s how you’ll make this lemony quinoa salad:

  1. Cook the quinoa. Cook quinoa in a pot with boiling water, or in vegetable or chicken broth for extra flavor, until light and fluffy.
  2. Prepare the chickpeas. You can use dry or canned chickpeas, or garbanzo beans, for this salad. If using dried chickpeas, soak them overnight and then cook until tender. If using canned chickpeas, strain and rinse them under cold water before adding them to the salad.
  3. Chop the veggies. Dice the cucumber, carrot, and red onion, and finely chop the spinach and fresh herbs.
  4. Mix the dressing. Whisk the oil, lemon juice, honey, and garlic together until well combined.
  5. Mix, toss, and serve. Once you’ve prepared all your ingredients, add the quinoa, chickpeas, veggies, and dressing to a bowl and toss until well combined before serving. Want to add some extra flavor? Top it with a little crumbled feta cheese.

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

Unmixed salad ingredients in a large white bowl: tri-color quinoa, chickpeas, red onion, cucumber, carrots, spinach, and parsley.
Chickpea and quinoa salad in a large mixing bowl with a spatula.

Red’s Nutrition Tip

To enhance the flavor of the quinoa in this salad, cook the quinoa in chicken broth or vegetable broth instead of water. This helps to flavor the quinoa and add a small boost of broth, without compromising nutritional value or adding unnecessary calories from additional dressing.

What to Serve with Quinoa Salad

This quinoa chickpea salad can be served as a vegetarian main course or as a side dish with a source of plant or animal protein such as grilled shrimp, chicken, steak, pork, fish, tofu, or halloumi cheese.

What’s the best quinoa for a salad?

Quinoa is one of the highest protein grains, although it’s technically a seed, and comes in various colors including white, red, and black. While I used a blend of quinoa, known as tri-color quinoa, you can use any color of quinoa that you enjoy.

What’s the best dressing for quinoa and chickpea salad?

When it comes to grain salads, I think oil dressings tend to work best. While you can certainly use any dressing that you enjoy, oil and vinegar or oil and lemon dressings coat the grains nicely and absorb into the grains as they sit in the fridge, further infusing them with flavors. I suggest a lemon garlic dressing for this salad; it’s light and fresh, which is perfect for summer picnics, potlucks, and parties!

Close up of lemon quinoa chickpea salad in a white serving bowl with a silver spoon.

Storage

This quinoa chickpea salad can be stored in an airtight container in the fridge for up to 5 days. For extra freshness and flavor, add a bit more lemon juice or a drizzle of dressing and season with additional salt and pepper to taste before serving.

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Quinoa chickpea salad in a white bowl with a silver spoon and a side of salt and pepper.

Quinoa Chickpea Salad

Author: Stephanie Kay

This quinoa chickpea salad recipe makes a great side or main course. Plus, it keeps well in the fridge for several days, so it works well as a healthy meal prep idea, and so good it’s sure to become your favorite quinoa salad recipe.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 1 cup quinoa, dry
  • 1 can (15 oz) chickpeas, strained and rinsed
  • 2 cups cucumber, diced
  • 1 carrot, peeled and diced
  • 1/4 cup red onion, diced
  • 1 cup spinach, finely chopped
  • 1/4 cup mixed fresh herbs, such as parsley, dill, and/or basil, finely chopped
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 1 teaspoon honey
  • 2 cloves of garlic, grated
  • Salt
  • Pepper

Instructions

  1. Fill a saucepan with water and bring to a boil. Once boiling, add a generous pinch of salt and quinoa and cook for 15 minutes, or as per package directions, until tender. Once cooked, strain the warm quinoa in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove as much excess water as possible.
  2. While the quinoa is cooking, chop the vegetables and prepare the dressing. In a small jar or small bowl, add the olive oil, lemon juice, honey, grated garlic, and a pinch of salt and pepper and whisk until well combined. Set aside.
  3. Once the quinoa is cooked and cooled, prepare the salad. In a large bowl, add the cooked quinoa, strained chickpeas, chopped vegetables, and herbs and toss to combine.
  4. Cover the salad with the dressing and toss gently. Then taste and adjust olive oil, lemon juice, salt, and pepper as needed.
  5. The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.
Youtube video

Nutrition

  • Serving Size: 1 serving
  • Calories: 278 calories
  • Sugar: 4 grams
  • Fat: 13 grams
  • Carbohydrates: 35 grams
  • Fiber: 7 grams
  • Protein: 8 grams

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Peach Baked Oatmeal

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Turn fresh peaches into a delicious and nutritious breakfast with this peach baked oatmeal! This recipe works well as a meal prep idea, as part of a healthy breakfast, or a weekend brunch.

Peach baked oatmeal in a white baking dish with a side of fresh peaches, Greek yogurt, and coffee.

I don’t know about you, but I love peach season. Of all the summer produce, it’s my absolutely favorite fruit season because fresh peaches are just so good. While my favorite way to eat them on their own – with their sweet juices running down my chin – baking with them is also really fun.

So, if you’ve got a basket of peaches slowly ripening on your counter, add this peach baked oatmeal recipe to your to-do list and you’ll have a healthy breakfast for days to come.

Close up of peach baked oatmeal in an oval baking dish on a white background.

Peach Nutrition Facts

Peaches are a source of carbohydrates, specifically fibrous carbohydrates, as well as a good source of micronutrients. Peaches are best consumed with the skin on for maximum nutritional value, as the skin contains most of the fiber, and are a good source of vitamin C, vitamin A, and potassium. One medium peach (147 grams) contains 68 calories, 1 gram of protein, less than 1 gram of fat, 15 grams of carbohydrate, 12 grams of sugar, and 2 grams of fiber (1).

Moreover, the high-water content of peaches, roughly 88% water, makes them a very hydrating fruit and, therefore, a great addition to any summer breakfast.

Why You’ll Love Baked Peach Oatmeal

  • Easy – Like any baked oatmeal recipe, this peach baked oats recipe is easy to make.
  • Great for Meal Prep – This peach baked oatmeal keeps well in the fridge for days, which makes it great for meal prep.
  • High in Fiber – The combination of old fashioned oats and peaches ensures every slice is full of fiber.
  • Seasonal – This baked oatmeal is a great way to use fresh peaches.
Ingredients for peach baked oatmeal; old fashioned rolled oats, brown sugar, cinnamon, baking powder, salt, butter, vanilla, milk, egg, and fresh peaches.

Ingredients in Peach Baked Oatmeal

Here’s what you’ll need to make these baked peach oats:

  • Oats – Use old fashioned rolled oats for the best texture. You can use quick oats if needed, however, steel-cut oats and instant oats are not recommended.
  • Peaches – For the best flavor, use ripe, fresh peaches. If needed, you can also use frozen peaches or canned peaches, just be sure to cut them into bite-size pieces.
  • Milk – Using cow’s milk will increase the protein content, but you can use non-dairy milk if needed.
  • Egg – To help bind the oats.
  • Vanilla Extract – To add flavor.
  • Brown Sugar – To sweeten the oats. You can also use maple syrup.
  • Butter – To ensure the baked oatmeal is moist. You can use coconut oil if needed.
  • Cinnamon – To add warmth, fragrance, and an extra hint of sweetness.
  • Leavening Agents – Some baking powder and salt to ensure the peach oatmeal bake is light and fluffy.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free. Just be sure to use certified gluten-free oats.

To Make it Dairy-Free: Swap the butter for coconut oil and swap the milk for almond milk, soy milk, or oat milk.

To Make it Egg-Free: Omit the egg and use a flax egg instead.

Rolled oats, baking powder, cinnamon, and salt in a white bowl.
Mixed batter for baked oatmeal in a white bowl with a spatula.

How to Make Peach Baked Oatmeal

Baked oatmeal is very simple to make, here’s what you’ll do:

  1. Combine the dry ingredients. Begin by mixing the old fashioned oats, cinnamon, baking powder, and salt in a large bowl.
  2. Add the wet ingredients. In a separate mixing bowl, combine the melted butter, brown sugar or maple syrup, egg, vanilla extract, and milk and whisk until well combined.
  3. Mix the batter. Add the wet ingredients to the dry ingredients and fold gently to combine.
  4. Add to a baking dish. Transfer the batter to a greased baking dish.
  5. Add the peaches. Dollop the diced peaches on top of the oat mixture and gently mixed them into the batter.
  6. Bake. Transfer the baking dish to the oven to bake until golden brown.
  7. Cool and enjoy! Once cooked, allow the baked oatmeal to cool slightly and then serve with toppings of your choice.

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

Peach baked oatmeal batter in a baking dish ready for the oven.
Peach baked oatmeal in an oval baking dish.

Red’s Nutrition Tip

This peach baked oatmeal is a great meal prep idea! Bake it on the weekend, store it in meal prep containers in the fridge, then reheat it, and top it with Greek yogurt and fresh peach slices for a balanced breakfast on weekday mornings.

If you like this peach baked oatmeal recipe, you’ll also love my mixed berry baked oatmeal, carrot cake baked oatmeal, and pumpkin baked oatmeal.

Can you use frozen peaches in this recipe?

Yes. To use frozen peaches, chop them into bite-sized pieces, and add them frozen to the batter as per instructions.

Can you use canned peaches in this recipe?

Yes. To use canned sliced peaches, remove them from the syrup and pat them dry to remove excess liquid, then chop them into bite-sized pieces and add them frozen to the batter as per instructions.

Close up of baked oatmeal with peaches.

Serving Suggestions

This peach baked oatmeal can be served warm or cold and enjoyed on its own or with toppings, such as:

  • Fresh sliced peaches
  • Yogurt or Greek yogurt
  • Milk
  • Cream or Half-and-Half
  • Skyr
  • Almond butter
  • Other nut butter
  • Maple syrup

Or, if you want to get crazy, you can serve it as a dessert with a dollop of whipped cream or a scoop of vanilla ice cream on top!

A serving of peach baked oatmeal in a white bowl with Greek yogurt and cinnamon on top and a side of fresh peach slices.

Storage + Reheating

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

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

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

More Oatmeal Recipes:

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Peach baked oatmeal in a white baking dish with a side of fresh peaches, Greek yogurt, and coffee.

Peach Baked Oatmeal

Author: Stephanie Kay

This peach baked oatmeal feeds a crowd for a weekend breakfast and works well as a healthy meal prep idea. Plus, it’s a delicious and nutritious way to use fresh peaches!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: Vegetarian
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 3 cups old fashioned rolled oats
  • 1/2 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 tablespoons butter, melted
  • 1/3 cup brown sugar, or maple syrup
  • 1 egg
  • 1 teaspoon vanilla extract
  • 3 cups milk
  • 3 peaches, diced

Instructions

  1. Preheat oven to 375°F and grease a 2-quart or 9×9 baking dish with butter or cooking spray.
  2. In a large mixing bowl, add the dry ingredients; rolled oats, cinnamon, baking powder, and salt, and stir to combine. Set aside.
  3. In a medium mixing bowl, add the melted butter and brown sugar, and whisk until well combined. Then add the egg, vanilla extract, and milk and whisk again until well combined.
  4. Pour the liquid mixture into the large mixing bowl with the dry ingredients and stir until well combined.
  5. Transfer the oatmeal mixture to the greased baking dish, spreading it out evenly. Then scatter the diced peaches into the baking dish and gently fold them into the mixture.
  6. Transfer the baking dish to the oven and bake for 40-45 minutes until the top is golden brown.
  7. Remove from the oven and allow to cool for 5-10 minutes to fully set, then serve warm on its own, with milk or yogurt, and fresh peaches.
  8. Leftovers can be stored in the fridge in an airtight container for up to 5 days or in the freezer for up to 3 months.
Youtube video

Notes

If using frozen peaches, chop them into bite-sized pieces and add them to the batter (still frozen) as per instructions.

If using canned sliced peaches, remove them from the syrup and pat the canned peaches gently to remove any excess liquid. Then dice them into bite-size pieces and add them to the batter as per instructions.

Nutrition

  • Serving Size: 1 slice
  • Calories: 364 calories
  • Sugar: 23 grams
  • Fat: 7 grams
  • Carbohydrates: 56 grams
  • Fiber: 6 grams
  • Protein: 12 grams

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Farro Salad with Feta and Arugula

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Made with feta cheese, cucumber, and leafy greens, this farro salad is filled with Mediterranean flavors and is a great alternative to pasta salad. This grain salad works well as a main course for a light lunch or a side dish with dinner.

Farro salad in a white bowl with a spoon and a side of chopped almonds and crumbled feta cheese.

If you’ve never tried farro or have never had farro salad, no to worry, you’re going to love it! Farro is a relative of wheat and one of the most popular ancient grains. It has been a staple of Europe, specifically Italy, for decades, and is a highly versatile ingredient used in soups, stews, pilafs, and salads, like barley and millet.

With its hearty and chewy texture and rich and nutty flavor, farro is a rich source of fiber, vitamins, and minerals, making it the perfect base for this hearty Mediterranean farro salad recipe.

Why You’ll Love Farro Salad Recipe

  • Quick – Ready in 30 minutes, this salad is super quick to make.
  • Easy – If you can boil water, chop veggies, and whisk dressing, you can make this farro salad!
  • Hearty – The inclusion of a whole grain makes this salad hearty and filling.
  • High in Fiber – The combination of fiber and veggies ensures this salad is high in fiber.
  • Great for Meal Prep – This salad keeps well in the fridge so it’s perfect for a make-ahead meal.
Ingredients for farro salad: dry farro, arugula, red onion, mint, parsley, cucumber, red onion, lemon, almonds, and feta cheese.

Farro Salad Ingredients

You’ll need the following ingredients to make this farro salad recipe:

  • Farro – To add some whole grains and a nutty bite. You can use whole farro or pearled farro for this farro salad, or wheat berries if you can’t find farro.
  • Cucumber – To add some veggies.
  • Red Onion – To add some color and crunch.
  • Arugula – To add some leafy greens and a peppery bite. You can use salad arugula or baby arugula.
  • Herbs – A bit of fresh parsley and mint to brighten the salad.
  • Feta Cheese – To add a creamy texture and salty bite.
  • Almonds – For a bit of crunch and healthy fats.
  • Extra Virgin Olive Oil – To make the dressing and some more healthy fats.
  • Lemon Juice – To balance the dressing. Fresh lemon juice is best, but red wine vinegar will also work.
  • Garlic – To flavor the dressing.
  • Salt and Pepper – To season the salad.

Although the recipe doesn’t call for any, you could add a teaspoon of Dijon mustard to the dressing for additional flavor.

Dietary Adaptions

To Make it Gluten-Free: Swap the farro for brown rice.

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

Cooked farro in a white bowl.

How to Make Farro Salad

Here’s how you’ll make this Mediterranean farro salad:

  1. Boil the farro. Bring a pot of water to a boil, add the farro, and cook for 30 minutes until tender. Once cooked, strain the warm farro, rinse it under cold water to stop the cooking process, and strain again to remove all excess water.
  2. Make the salad dressing. Add the olive oil, fresh lemon juice, garlic, salt, and black pepper to a bowl or mason jar and whisk or shake until well combined.
  3. Chop the veggies. Chop the cucumber, red onion, arugula, parsley, and mint.
  4. Combine the ingredients. In a large bowl, add the cooled farro, cucumber, red onion, parsley, mint, chopped almonds, and feta cheese.
  5. Toss the salad. Drizzle the ingredients with the dressing and toss the farro salad until well combined.
  6. Serve and enjoy!

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

Unmixed farro salad in a white bowl.

Optional Add-Ins

This farro salad is incredibly versatile and you can easily mix and match the different vegetables, leafy greens, and herbs. If you want to swap or add different vegetables, I’d recommend:

  • Cherry tomatoes, grape tomatoes, or sun-dried tomatoes
  • Bell peppers, red, yellow, or orange
  • Roasted red pepper
  • Carrots
  • Celery
  • Zucchini
  • Kale
  • Spinach
  • Dill

Red’s Nutrition Tip

If serving this farro salad as a main course, serve it on a bed of leafy greens for additional fiber and top it with a hard-boiled egg for a boost of protein to make a balanced meal.

Lemon garlic dressing for farro salad.

How to cook farro perfectly every time?

Cooked farro is best tender, but not too mushy, with an al dente bite. To boil farro perfectly every time, bring a pot of salted water to a boil, add the farro, and cook pearled farro for 15-20 minutes, semi-pearled farro for 25-30 minutes, and whole farro for 35-40 minutes.

Can I make this salad ahead of time?

This farro salad can be prepared ahead of time and stored in an airtight container in the fridge for up to 4 days.

Can I use brown rice instead of farro?

You can use brown rice instead of farro in this farro salad recipe. Simply cook the brown rice as per its package directions, then strain, rinse, and cool the brown rice before adding it to the salad as per the recipe instructions.

Close up of farro salad with dressing in a white bowl.

What to Serve Farro Salad With

This farro salad can be enjoyed on its own as a vegetarian main course or served as a healthy side dish. It will pair well with any grilled, baked, or roasted meat, such as:

Storage + Reheating

Once prepared, the farro salad can be stored in an airtight container in the fridge for up to 4 days.

More Farro Recipes:

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Farro salad in a white bowl with a spoon and a side of chopped almonds and crumbled feta cheese.

Farro Salad with Feta and Arugula

Author: Stephanie Kay

Made with creamy feta cheese, arugula, fresh herbs, and chopped almonds, this farro salad is hearty, healthy, delicious, and nutritious.

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

Ingredients

  • 1 cup farro, raw
  • 1/2 cucumber, quartered lengthwise and sliced
  • 1/2 cup red onion, diced
  • 1 cup arugula, roughly chopped
  • 1/4 cup parsley, finely chopped
  • 1/4 cup mint, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup extra-virgin olive oil
  • 1 lemon, juiced
  • 1 clove garlic, grated or minced
  • Salt
  • Pepper

Instructions

  1. Place the farro in a fine mesh colander, rinse it under colder water, and then strain off excess water.
  2. Fill a medium saucepan with water, bring to a boil, add farro, lower the heat, and simmer uncovered for about 30 minutes, or according to package directions, stirring occasionally, until the farro is tender but pleasantly chewy.
  3. Once cooked, transfer the cooked farro to a fine mesh colander and rinse the warm farro under cold water to stop the cooking process and cool the farro, and then shake to remove as much excess water as possible.
  4. While the farro is cooking, in a small bowl or mason jar, combine the olive oil, fresh lemon juice, garlic, and a pinch of salt and pepper and whisk or shake until well combined.
  5. Once the farro has cooled, in a large mixing bowl, add the cooled, cooked farro, cucumber, red onion, arugula, parsley, and mint to the bowl of farro, and toss to combine.
  6. Drizzle farro mixture with dressing and toss until well coated. Sprinkle with feta cheese and almonds and toss gently again to combine, and season with additional salt and ground black pepper to taste.
  7. The farro salad can be served immediately or stored in an airtight container in the fridge for 3-4 days.
Youtube video

Notes

If time permits, it is recommended that you soak the farro in water overnight. To soak farro, add it to a bowl, cover with water, and allow to sit for 8-24 hours. Once soaked, strain to remove excess water and rinse well before cooking. The process of soaking the farro will reduce the cooking time to roughly 10-15 minutes.

Nutrition

  • Serving Size: 1 serving
  • Calories: 302 calories
  • Sugar: 11 grams
  • Fat: 23 grams
  • Carbohydrates: 23 grams
  • Fiber: 4 grams
  • Protein: 6 grams

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Teriyaki Chicken Skewers

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Salty, sweet, and grilled to perfection, these teriyaki chicken skewers are the perfect addition to your next BBQ. Serve them with rice and veggies for a healthy and balanced meal.

Grilled teriyaki chicken skewer on a plate with rice and broccoli.

If you’re looking for a new way to cook chicken, you’ve got to try these grilled teriyaki chicken skewers. Not only are they full flavor, but they are made with pantry staples and are super easy to make. In a few simple steps, you can create a flavor-packed meal that is sure to please a crowd.

Grilled teriyaki chicken skewers on a plate with sesame seeds and green onion on top.

Why You’ll Love These Grilled Teriyaki Chicken Skewers

  • Flavor – The perfect balance of salty and sweet flavors.
  • Easy – Made with kitchen staples, this recipe is very easy to make.
  • Versatile – You can enjoy these teriyaki chicken skewers as a main course or an appetizer.
  • Meal Prep – These chicken skewers keep well in the fridge making them great for meal prep.
Ingredients for teriyaki chicken skewers: cubed chicken, soy sauce, brown sugar, honey, ginger, garlic, cornstarch, sesame seeds, and green onions.

Ingredients You Need to Make Homemade Teriyaki Chicken Skewers

Here’s what you’ll need to make these teriyaki chicken skewers:

  • Chicken – You can use boneless chicken breasts or boneless skinless chicken thighs, or a mixture of the two.
  • Soy Sauce – The base for the teriyaki marinade. You can use regular or low-sodium soy sauce.
  • Brown Sugar – To sweeten the sauce and ensure a crispy crust on the chicken.
  • Honey – To sweeten the sauce a little more.
  • Ginger – To flavor the marinade, you can use fresh ginger or ginger powder.
  • Garlic – To flavor the marinade, you can use fresh garlic or garlic powder.
  • Rice Vinegar – To balance the acid in the marinade, white wine vinegar will also work.
  • Sesame Oil – To enhance the flavor.
  • Cornstarch – To thicken the marinade.

In addition to the above, I suggest servings these grilled teriyaki chicken skewers with white rice, broccoli, and a sprinkle of sliced green onions and sesame seeds on top.

Dietary Adaptions

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

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

Cubed chicken in a bowl with teriyaki marinade in a glass bowl.
Chicken marinating in teriyaki sauce in a glass bowl.

How to Make Grilled Teriyaki Chicken Skewers

Here’s how you’ll make these teriyaki chicken skewers:

  1. Cube the chicken. Place the chicken on a cutting board and slice it into 1-inch cubes.
  2. Make the marinade. In a large bowl, add the soy sauce, sugar, honey, ginger, garlic, rice vinegar, sesame oil, and cornstarch, and whisk to combine.
  3. Marinade the chicken. Add the chicken to the bowl of teriyaki marinade, cover, and place them in the fridge for at least 30 minutes or up to 24 hours.
  4. Make the skewers. Once the chicken has marinated, thread the cubed chicken onto skewers until all the chicken has been used.
  5. Grill the skewers. Place the skewers onto a lightly oiled grill on medium heat and cook until the meat is tender, and the internal temperature reaches 165 f.
  6. Serve. Top with sesame seeds and chopped green onion and enjoy!

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

Cubed teriyaki marinated chicken on skewers in white dish.
Grilled teriyaki chicken skewers in a white dish.

Red’s Nutrition Tip

If you’re concerned about the sugar content of these grilled teriyaki chicken skewers, there is no need to be. The 1/4 cup combination of sugar and honey is divided across the 8 servings of chicken skewers, leaving less than 6 grams of sugar per serving – assuming none is left in the bowl. Not to mention, a bit of refined sugar can be included in a healthy and balanced diet.

Tips From the Kitchen

Here are a few tips to ensure you’re cooking up the best grilled teriyaki chicken skewers possible.

  • Cut the chicken into even pieces. The more evenly you can cube the chicken, the easier it will be to add to the skewers and the more evenly it will cook on the grill.
  • Marinade the chicken as long as possible. The longer you marinade the chicken, the more flavor the skewers will have. Ensure that you marinade it for at least 30 minutes, but if you allow it to marinade overnight it will taste even better.
  • Soak the skewers. If using wooden or bamboo skewers, be sure to soak them in cold water for at least 30 minutes before threading the chicken onto them. Soaking the skewers for adequate time allows them to absorb more water, which prevents them from catching fire on the grill and ensures the meat does not fall off the skewers.
  • Ensure your grill is hot enough. If your grill is not hot enough, your skewers are more likely to stick to the grill and will be more difficult to remove. Ensure that your grill is hot enough, ideally 350°F to 400°F, before adding the teriyaki chicken skewers.
  • Only turn the skewers once. You’ll know the chicken skewers are ready to be flipped when they easily come off the grill. If the chicken sticks to the grill when you go to turn the skewer, leave it another minute or so until it can easily be removed.
A plate of grilled teriyaki chicken skewers with a serving on a plate with rice, broccoli, sesame seeds, and green onion.

What to Serve with Teriyaki Grilled Chicken Skewers

These teriyaki chicken skewers can be served with steamed rice and vegetables, such as steamed broccoli, grilled zucchini, stir-fried vegetables, or as a topping to a salad or coleslaw. They also work well as appetizers – just make smaller skewers and serve them with additional teriyaki dipping sauce.

Storage + Reheating

To Refrigerate: Allow the teriyaki chicken skewers to cool completely and then store them in an airtight container in the fridge for up to 4 days.

To Freeze: Once cooled, place each chicken skewer in a suitably sized sheet of tin foil and wrap tightly. Once wrapped, place the chicken skewers in a freezer-safe bag or an airtight container in the freezer for up to 4 months.

To Reheat: Once thawed, the teriyaki chicken kabobs can be reheated in the oven at 350°F for 5-10 minutes or in the microwave, skewer removed, for 1-2 minutes.

More Easy Grilling Recipes:

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A plate of grilled teriyaki chicken skewers with a serving on a plate with rice, broccoli, sesame seeds, and green onion.

Teriyaki Chicken Skewers

Author: Stephanie Kay

This grilled teriyaki chicken skewers recipe will quickly become a new favorite! Easy to make and full of flavor, these chicken skewers are the perfect addition to your next BBQ.

  • Author: Stephanie Kay
  • Prep Time: 40 minutes
  • Cook Time: 10 minutes
  • Total Time: 50 minutes
  • Yield: 8 skewers 1x
  • Category: Dinner
  • Method: Grilled
  • Cuisine: Asian
Print Recipe

Ingredients

  • 2 pounds chicken breasts or chicken thighs, cubed
  • 1/3 cup soy sauce
  • 2 tablespoons brown sugar
  • 2 tablespoons honey
  • 1-inch ginger root, peeled, grated or minced
  • 2 cloves garlic, grated or minced
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 2 tablespoons cornstarch
  • Wooden skewers, or metal skewers

Instructions

  1. In a large bowl or container, add the soy sauce, brown sugar, honey, ginger, garlic, rice vinegar, sesame oil, cornstarch, and whisk to combine. Add the cubed chicken to the bowl, toss to coat it in the marinade, and cover, refrigerate, and marinate for at least 30 minutes or up to 24 hours.
  2. Once the chicken has marinated, thread it onto skewers. If using wooden skewers, soak them in water for 10-30 minutes before adding the chicken to ensure they do not burn.
  3. Preheat a grill or grill pan to medium-high heat, add the chicken skewers to the grill, and cook for 5-7 minutes per side, turning once, until the chicken is cooked through, or a thermometer reads 165°F.
  4. Optional: If there is any leftover marinade in your bowl, you can turn it into a quick teriyaki sauce while the chicken skewers are cooking. Simply pour any excess marinade into a small pan or saucepan, add a tablespoon of water, and bring it to a boil stirring it frequently until the sauce has thickened and reached a temperature of 165°F. If the sauce gets too thick, simply thin it with additional tablespoons of water and continue stirring and cooking until desired texture is reached.
  5. Once cooked, remove the skewers from the grill and serve immediately. Any leftovers can be stored in an airtight container in the fridge for up to 4 days.
Youtube video

Notes

If you don’t have fresh ginger or garlic, simply use 1/2 teaspoon garlic powder and 1/4 teaspoon ginger powder instead.

Nutrition

  • Serving Size: 1 skewer
  • Calories: 183 calories
  • Sugar: 6 grams
  • Fat: 4 grams
  • Carbohydrates: 10 grams
  • Fiber: 0 grams
  • Protein: 26 grams

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Cherry Muffins

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Turn fresh, sweet cherries into a summer snack with these cherry muffins! These healthy homemade muffins are moist, fluffy, tasty, and very easy to make.

Cherry muffins stacked on top of each other on a wire cooling rack with a bowl of fresh cherries in the background.

If you love cherries, you’re going to love this cherry muffin recipe. These muffins are bright, bold, perfectly sweet, and a great way to use fresh cherries.

Although I used dark cherries in my muffins, you can use any type of fresh cherries you like or can find. While dark cherries, such as Bing and Lapins, tend to be the sweetest, tart cherries and sour cherries will also work, and you can even use frozen cherries if needed. Regardless of what fresh cherries you use, these cherry muffins are sure to be a hit with the whole family.

Cherry muffin on a plate with a bite take out and additional cherry muffins in the background.

Why You’ll Love This Cherry Muffin Recipe

  • Easy – Aside from pitting the fresh cherries, these cherry muffins are super easy to make.
  • Fresh – Made with fresh cherries, these muffins are a great way to eat the seasons.
  • Moist – Their crumb is ultra-moist and fluffy.
  • Healthy – These homemade cherry muffins are equally delicious and nutritious.

Cherry Muffin Ingredients & Substitutions

You’ll need the following ingredients to make easy cherry muffins:

  • Flour – The recipe calls for all-purpose flour, but you can use whole wheat flour if you like.
  • Cherries – For the best results, you’ll want to use fresh sweet cherries, but frozen cherries will also work. I do not recommend using canned cherries or dried cherries, as they won’t provide the same texture or flavor.
  • Sugar – Some granulated sugar to sweeten the muffins, you can use brown sugar if you like.
  • Sour Cream – To add moisture without thinning the muffin batter. Plain yogurt or Greek yogurt will also work.
  • Butter – To create a moist and delicate crumb.
  • Eggs – To provide structure and a fluffy texture.
  • Vanilla Extract – To add a hint of sweetness. Feel free to swap it for almond extract if you prefer.
  • Leavening Agents – Some baking powder, baking soda, and salt to ensure the muffins are light and fluffy.

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour.

To Make them Dairy-Free: Swap the butter for coconut oil and use a dairy-free sour cream, such as coconut cream.

Muffin batter in a white bowl with a spatula.
Cherry muffin batter in a white bowl with a spatula.

How to Make Cherry Muffins

Here’s how you’ll make these easy cherry muffins:

  1. Pit the cherries. Begin by removing the pits from the cherries and slicing them into quarters. See notes on how to pit cherries below.
  2. Mix the dry ingredients. In a medium bowl, add the flour, baking powder, baking soda, and salt, and gently stir to combine.
  3. Mix the wet ingredients. In a large bowl, add the melted butter, sugar, eggs, vanilla, sour cream, and milk and whisk until well combined.
  4. Mix the muffin batter. Add the dry ingredients to the wet ingredients and gently mix to form a batter.
  5. Add the cherries. Gently fold in the cherries.
  6. Fill the muffin cups. Line muffin tins with muffin liners and fill each cup with muffin batter.
  7. Bake the muffins. Transfer the muffin tin to the preheated oven and bake until golden brown.
  8. Cool and enjoy!

You can find the detailed instructions for these cherry muffins can be found in the recipe card below.

Cherry muffin batter in a muffin liner in a muffin tin.
Baked cherry muffins in a muffin tin.

How Do I Remove Pits from Cherries?

Pitting cherries is not a quick or easy job, but it’s certainly worth the effort. Cherries are most easily pitted with a cherry pitter but can also be pitted without a special tool. There are two primary methods for pitting cherries: the poke method and the slice-and-twist method.

To use the poke method, remove the stem from the cherry and then “poke” a pastry tip, metal straw, or chopstick through the center of the cherry toward the stem end, and gently push the pit through the cherry.

To use the slice-and-twist method, remove the stem from the cherry and then, using a small paring knife, cut into the flesh or the cherry and move your knife in a 360° motion around the pit, like a peach or avocado. Then twist each side of the cherry in the opposite direction to remove it from the pit.

Overhead shot of cherry muffins on a plate in a muffin liner with fresh cherries and crumbs.

Red’s Nutrition Tip

These cherry muffins work well as a simple snack. If you’d like to enjoy them for breakfast, I would suggest pairing them with a source of protein, such as a bowl of yogurt or cottage cheese, or some hard-boiled eggs, to create a more balanced meal.

Optional Add-Ins

I kept this recipe simple and classic by only adding cherries, however, if you wanted to add a bit more flavor, there are a few options and combinations you could try. I’d recommend any of the following add-ins for the cherry muffins batter:

  • 1/4 cup slivered almonds
  • 1/2 cup dark chocolate chips
  • 2 tablespoons orange zest
  • Swapping the vanilla extract for almond extract
Close up of a cherry muffin with a bite missing and muffins crumbs.

Storage + Reheating

To Store: Let the muffins cool completely and then store them in an airtight container in the fridge for up to 5 days.

To Freeze: Once cooled, add the muffins to an airtight container or plastic bag, separating layers by a piece of baking paper or wax paper to ensure they don’t stick together, and store them in the freezer for up to 3 months.

To Reheat: Remove the cherry muffins from the freezer and allow them to thaw completely at room temperature. To thaw them in the microwave, use the defrost setting or warm them in 1-minute increments until completely thawed.

More Baked Goods with Fruit:

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Close up of a cherry muffin with a bite missing and muffins crumbs.

Cherry Muffins

Author: Stephanie Kay

This cherry muffins recipe is the perfect way to use fresh cherries! They’re moist, fluffy, healthy, easy to make, and make a wonderful snack or addition to breakfast.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Snack
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 3/4 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup unsalted butter, melted
  • 3/4 cup granulated sugar
  • 2 eggs
  • 1/2 cup sour cream or plain yogurt
  • 1 teaspoon vanilla extract
  • 1/4 cup milk
  • 2 cups fresh cherries, pitted and quartered

Instructions

  1. Preheat the oven to 375°F and line a muffin tin with paper liners or lightly grease it with butter or cooking spray.
  2. In a medium bowl, add the flour, baking soda, baking powder, and salt, and stir to combine.
  3. In a large bowl, add the melted butter and sugar and whisk to combine. Then add the eggs, sour cream, vanilla, and milk and whisk until well combined.
  4. Add the flour mixture to the bowl with the wet mixture and fold gently to combine until well incorporated. Add the chopped cherries to the batter and fold again, being careful not to over-mix the batter.
  5. Using a spoon or ice cream scoop, divide the muffin batter evenly into each cup or liner.
  6. Once each muffin cup is filled, transfer the muffin tin to the oven to bake for 18-20 until golden brown and a toothpick inserted in the center comes out clean.
  7. Once baked, remove the muffin tin from the oven and allow the cherry muffins to cool for 5 minutes in the muffin pan, then remove each muffin from the tin and transfer them to a wire rack to finish cooling.
  8. Once cooled, the muffins can be enjoyed and any leftovers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.
Youtube video

Nutrition

  • Serving Size: 1 muffin
  • Calories: 230 calories
  • Sugar: 15 grams
  • Fat: 10 grams
  • Carbohydrates: 32 grams
  • Fiber: 1 gram
  • Protein: 4 gram

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Fat Loss vs. Weight Loss: What’s the Difference?

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Although the terms are often used interchangeably, fat loss and weight loss are not the same thing. If you’re looking to lose weight, this is very important to understand. So, here’s a detailed breakdown of the difference between fat loss vs. weight loss.

Scale, measuring tape, and weights.

What’s the difference between weight loss and fat loss?

Weight loss refers to a decrease in your overall body weight from muscle, bone, water, and fat, while fat loss refers to weight loss strictly from fat.

An individual’s weight is a measurement of their gravitational pull. This measurement accounts for lean body mass (bone, organs, muscle, water) and essential and non-essential fat mass (1).

What is weight loss?

Weight loss is a reduction in total body mass from all these factors, meaning, a reduction in weight can be influenced by a loss of bone mass, muscle mass, fat mass, and/or water.

What is fat loss?

Fat loss is a reduction in body fat, which contributes to weight loss. Fat mass is specific to the amount of fat on a person’s frame, which is one component of weight.

Infographic explaining the difference between fat loss and weight loss.

Understanding Fat Loss vs. Weight Loss

Given lean body mass, water mass, and fat mass all play a role in weight, there are many factors that influence fluctuations in weight. Therefore, fat loss is not always immediately reflected as weight loss on the scale.

Weight Loss Factors

Weight can easily be influenced and manipulated by changes in water, salt, and carbohydrate intake. Not only will drinking more water increase weight alone but salt and carbohydrates cause the body to retain more water; for each gram of carbohydrate stored in the body as glycogen, the body also stores three grams of water (2).

Therefore, increased consumption of water, salt, and carbohydrates will cause weight to increase, while a decreased consumption of water, salt, and carbohydrates will cause weight to decrease, however, neither scenario is necessarily a representation of changes in fat mass.

It is completely normal to see small fluctuations in weight from one day to the next, however, it is important to understand that these are not a direct reflection of increases in fat tissue. An individual can experience weight gain from one day to the next due to the lack of a bowel movement or increased water intake, or weight loss from one day to the next due to a large bowel movement or lack of water intake.

Moreover, a women’s menstrual cycle can cause weight fluctuations for a variety of reasons, none of which are a representation of changes in body fat (3).

In fact, studies have shown that short chronic periods of overfeeding can contribute to weight gain, however, only a small portion of the increase in weight is related to actual increases in body fat or changes in body composition, especially when protein intake is controlled for (4)(5).

Fat Loss Factors

Since the components of weight are in a constant state of flux, namely water, glycogen, and gastrointestinal contents, an individual can experience fat loss without seeing a noticeable change in weight as the other components may have increased while fat was decreasing.

Changes in fat (loss or gain) will influence weight (loss or gain), while changes in weight (loss or gain), especially day-to-day, are not necessarily influenced by fat.

For example, you can lose weight by dehydrating yourself or passing a bowel movement, but you haven’t lost any fat. You can also gain weight by drinking more water or eating a meal, but you haven’t necessarily gained any fat.

Graph of weight loss vs. fat loss progress.

Why You Should Focus on Fat Loss and Not Weight Loss

Although weight loss is often used as a health goal, what most people are looking for is fat loss or changes in body composition.

Body composition describes the amount of fat mass and fat-free mass (organs, bones, water, and muscle) in the body. It’s important to note that there are different types of fat in the body, essential and non-essential body fat.

  • Essential fat is fat that our body needs to perform essential functions, protect our organs, store energy, and support our hormones.
  • Non-essential fat is any fat above the essential range, which is excess stored energy, and the form of fat targeted for a goal of fat loss.

Generally speaking, changes in body composition and fat loss are more healthful goals than weight loss alone, and increasing overall muscle mass is arguably the best way to support this (6).

What are the benefits of losing fat?

Maintaining a healthy body fat percentage is a crucial component of your overall health, and a certain level of body fat is essential for optimal health in men and women.

Maintaining a healthy fat-to-muscle ratio helps to regulate healthy blood sugar levels, maintain healthy triglycerides and cholesterol levels, control inflammation, and reduce the risk of chronic diseases like metabolic syndrome, heart disease, and diabetes (7, 8, 9).

A healthy/normal body fat percentage for women in the general population ranges from 20% to 30%, while a healthy/normal body fat percentage for men in the general population ranges from 10% to 20% (10, 11, 12). A women’s essential fat range is naturally greater than a male’s due to deposits in breasts, uterus, and sex-specific sites.

Can I lose fat without losing weight?

Losing body fat without losing weight is possible. With an appropriate calorie intake and a good resistance training program, it is possible to lose body fat and build muscle at the same time, causing weight to remain the same.

Although both one pound of muscle and one pound of fat weigh the same, muscle tissue is much denser than fat tissue and, therefore, takes up less physical space. Increasing muscle mass, while decreasing fat mass, will cause changes in body composition by reducing inches in measurement on a person’s frame, and, in some cases, weight may even remain the same.

For example, if an individual loses 5 pounds of fat but gains 5 pounds of muscle, the number on the scale will remain the same but their body composition and body shape will look completely different.

With that said, a person’s weight will arguably decrease over time as fat loss progresses, however, it’s important to look for trends over weeks and months, not small changes from one day to the next. It is completely natural to see several pound weight fluctuations from one day to the next – these are not a representation of fat gain or loss (13).

What happens first, weight loss or fat loss?

There are many stages in a weight loss journey. While the ultimate goal may be fat loss, one will likely experience weight loss before experiencing fat loss.

Many weight loss programs promise significant amounts of weight loss in the first couple of weeks, however, it’s important to understand that much of this change is from water loss, digestion changes, and potentially muscle loss. While an individual may see drops in the scale in the first few days or weeks, it is more likely to be from these changes than actual fat loss.

Despite the abundant number of myths in the nutrition and diet industry, a calorie deficit is required for fat loss. As a rule of thumb, to lose one pound of fat you need to create a deficit of approximately 3,500 calories, which takes time to accumulate. In most cases days, and in some cases weeks.

It is for this reason that fat loss takes longer than weight loss.

5 Tips to Support Fat Loss

Creating a calorie deficit is essential to fat loss. While there are many ways to do so, some of which require no calorie counting at all, here are some simple tips that can help you lose fat while maintaining muscle mass.

  1. Focus on whole foods. Eating a diet primarily composed of whole foods can help to naturally reduce calorie intake without tracking a thing. Fruits, vegetables, dairy, meat, seafood, whole grains, beans, lentils, nuts, and seeds are more nutrient-rich and satiating than their processed food counterparts, which can cause people to consume fewer calories and a more nutrient-dense diet overall.
  2. Eat enough protein. Consuming adequate protein is important for overall health and even more helpful for fat loss as there is an increased threat to lean mass from bodily protein being used to battle the caloric deficit. Evidence suggests that a protein intake of 1.6 g/kg (0.7 g/lb) of body weight per day is optimal for fat loss.
  3. Practice volume eating. Consuming high-volume foods, such as water and fiber-rich plant foods, allow you to consume a larger amount of food that is naturally lower in calories, which can help you feel fuller while maintaining a calorie deficit.
  4. Start strength training. Resistance exercise can help to support the development of muscle mass, which supports changes in body composition and has been shown to minimize the decrease in metabolism that can occur during weight loss (14).
  5. Be consistent. Consistency is vital for fat loss. To lose fat, one must create a calorie deficit, which is sometimes substantial in size, and can time to accrue. It’s important to be patient and consistent to support a goal of fat loss.

How to Tell if You’re Losing Fat

Unfortunately, most scales don’t differentiate weight loss from fat loss and most people don’t have the machinery required to test body fat levels at home. Fortunately, you can use the scale in conjunction with other metrics to help identify trends to determine whether you are losing body fat.

  • Tape Measure – Body measurements are a great way to monitor and track changes in body composition, fat loss, and muscle gain. Taking the time to measure the circumference of your hips, chest/bust, waist, arms, and thighs with a tape measure can help you monitor changes in body size, which is a great way of analyzing fat loss.
  • Pictures – Along with measurements, visual assessments in the form of pictures can help you review progress and identify changes in body shape. By taking photos of yourself at regular increments in your journey you can create a visual representation of changes in body composition and fat loss.
  • Scale – If you are going to use the scale as a metric, it is imperative that you weigh yourself regularly, ideally daily or at least several times per week, to ensure that you have multiple data points. The less frequently you weigh yourself the fewer data points you have and, therefore, the less data you have to interpret whether changes in weight are changes in fat loss or simply day-to-day weight fluctuations. The more often you weigh yourself the more data points you will have and the easier it will be to identify trends and ignore natural weight fluctuations.
  • Body Fat Scale – If you are interested in more accurate body fat measurements, you can look for caliper testing, hydrostatic weighing, DEXA scan, and bioelectrical impedance analysis (BIA) testing. Many of these are easily found at local gyms or health clubs.

Ways to Assess Progress Beyond the Scale

With all this said, please keep in mind that weight loss vs. fat loss is just one of the many, many ways you can measure progress and improve your health. If fat loss happens to be your goal, that’s fine, but be mindful of all the other positive changes, such as increased energy, increased vitality, improved confidence, reduced cravings, increased strength, better sleep, or improved performance, that you may be experiencing instead of remaining solely focused on the scale, measurements, and body composition.

The Bottom Line

Although the terms are used interchangeably, weight loss and fat loss are not the same thing. Weight loss refers to a total reduction in body mass, while fat loss refers to a reduction in weight specifically from fat mass, which contributes to weight loss. Generally speaking, fat loss is a more healthful goal than weight loss and can be measured through body measurements and/or specific body fat testing and scans. Fat loss is best supported through of combination of diet and resistance training.

Chopped Italian Deli Salad

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Ready in 10 minutes and filled with salami, mozzarella, veggies, and a homemade Italian dressing, this chopped Italian deli salad is everything you love about a deli sandwich turned inside out!

I don’t know about you but I love a chopped salad! While romaine lettuce has a bit of an underwhelming nutrition profile, I think it’s the best lettuce for a chopped salad as it’s crunchy, refreshing, and filling, and you can top it with just about anything you like.

This chopped Italian deli salad is inspired by a salad I was served at a restaurant a couple of weeks ago and I think it’s the perfect addition to your summer meal repertoire. It’s fresh, flavorful, and easy to make and – the best part is – it works equally well as a main course or a side dish.

Close up of an Italian deli salad in a white bowl with parmesan cheese on top.

Why You’ll Love This Italian Deli Salad

Easy – If you can use a knife, you can make this salad in under 10 minutes!

Delicious – The combination of savory, salty, and hints of sweetness ensures this salad is full of flavor.

Light – This veggie-filled salad is a filling yet light meal.

Versatile – There are so many ways to make this salad, the combinations are endless!

Ingredients for a chopped Italian deli salad; mozzarella, salami, romaine lettuce, roasted red peppers, artichoke hearts, and olives.

Italian Deli Salad Ingredients & Substitutions

Here’s what you’ll need to make my Italian chopped salad:

  • Romaine Lettuce – To provide a crunchy base to the salad. You could also use iceberg lettuce, bib lettuce, or spring mix.
  • Salami – To add a bit of protein. Feel free to use any style of salami you like or use another cured meat such as prosciutto or soppressata instead.
  • Mozzarella – The recipe calls for low-moisture mozzarella because it’s easier to slice, but you could also use fresh mozzarella, such as bocconcini, if you prefer, just cut it into cubes. Provolone cheese would also work well.
  • Roasted Red Peppers – To add some veggies and a hint of sweetness. If you can’t find roasted red peppers, you can use sun-dried tomatoes or cherry tomatoes instead.
  • Artichoke Hearts – Use canned or jarred artichokes.
  • Red Onion – To add a bit of color and crunch.
  • Olives – The recipe calls for black olives, but you can use any type you like.
  • Parsley – To add some more greens and a bit of freshness. Fresh basil would also work well.
  • Parmesan Cheese – To finish the salad and give it a salty bite.
  • Pepperoncini Peppers – To serve, although optional.
  • Dressing – A combination of extra virgin olive oil, red wine vinegar, Dijon mustard, garlic, dried oregano, salt, and pepper to dress the salad.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the cheese.

A white bowl with chopped romaine lettuce, black olives, roasted red peppers, artichoke hearts, red onion, salami, and mozzarella, and a side bowl of freshly grated parmesan.

How to Make a Chopped Italian Salad

This Italian chopped salad is super easy to make, here’s what you’ll do:

  1. Make the dressing. Add the olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper to a jar or bowl and whisk until well combined.
  2. Chop the veggies. Chop the romaine lettuce, roasted red peppers, artichoke hearts, olives, red onion, and parsley into bite-sized pieces.
  3. Slice the meat and cheese. Slice the salami and mozzarella into thin strips.
  4. Combine and toss with dressing. Add the veggies, meat, and cheese to a large bowl, drizzle with dressing, and toss until well combined.
  5. Finish with parmesan cheese. Taste and adjust the seasoning with salt and pepper and finish the salad with freshly grated parmesan cheese.
  6. Serve and enjoy!

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

Tossed chopped Italian salad with serving spoons.

Red’s Nutrition Tip

If you’re concerned about the inclusion of salami in this salad, there is no need, as cured meats can be included in a healthy diet. Look for options made with minimal ingredients, such as pork, salt, and spices, to ensure you are using the best quality possible.

Best Dressing for Chopped Italian Salad

I think the best dressing for an Italian salad is a homemade dressing of olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper. However, if you’d prefer to use a store-bought dressing, you can use a classic Italian dressing or a simple oil and vinegar dressing.

What to Serve with Chopped Italian Salad

If you’re serving this salad as a main course, I suggest pairing it with some slices of crusty Italian bread such as ciabatta or focaccia. If you’re serving it as a side dish, I would pair it with some grilled steak, chicken, or seafood.

Individual serving of chopped Italian deli salad with Italian white bread.

Storage + Reheating

If you want to make the salad ahead of time, prepare the salad and dressing and store them in separate containers in the fridge for up to 3 days, then add the dressing when you are ready to serve. This salad does not keep well once the dressing has been added as the lettuce will get too soggy.

More Delicious Recipes:

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Chopped Italian salad in a white bowl with serving spoons, pepperoncini peppers on top, and a side of ciabatta bread.

Chopped Italian Deli Salad

Author: Stephanie Kay

Ready in 10 minutes, this Italian deli salad makes a great lunch, dinner, or side dish. This recipe will serve 2 people as a main course or 4-6 people as a side.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: No Cook
  • Cuisine: Italian
Print Recipe

Ingredients

Salad:

  • 1 head romaine lettuce, finely chopped
  • 4 ounces salami, thinly sliced
  • 4 ounces low-moisture mozzarella, thinly sliced or cubed
  • 1/2 cup artichoke hearts, thinly sliced
  • 1/2 cup roasted red pepper, thinly sliced
  • 1/4 cup black olives, thinly sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup parsley, finely chopped
  • 1/4 cup parmesan cheese, freshly grated
  • 4 pepperoncini peppers, to serve (optional)

Dressing:

  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon dried oregano
  • 1 clove garlic, grated or minced
  • Salt
  • Black pepper

Instructions

  1. In a small bowl or jar, add the olive oil, red wine vinegar, Dijon mustard, garlic, dried oregano, a pinch of salt and pepper, and whisk or shake until well combined. Set aside.
  2. In a large bowl, add the chopped lettuce, salami, mozzarella, artichoke hearts, roasted red pepper, olives, red onion, and parsley. Drizzle with the dressing and toss until well combined.
  3. Taste the salad and adjust the seasoning with salt and pepper to taste, then sprinkle with freshly grated parmesan and serve immediately.
Youtube video

Nutrition

  • Serving Size: 1/4 of the salad
  • Calories: 346 calories
  • Sugar: 5 grams
  • Fat: 27 grams
  • Carbohydrates: 15 grams
  • Fiber: 4 grams
  • Protein: 14 grams

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Tuna Salad Pita

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If you don’t feel like cooking, this tuna salad pita is a great no-cook meal! Ready in less than 10 minutes, and filled with protein and veggies, these tuna pita pockets are perfect for a quick and easy lunch or dinner.

A tuna salad pita on a plate with a glass of sparkling water.

If you love tuna salad and you love pita pockets, you’re going to love these tuna salad pita sandwiches. Unlike traditional tuna salad, which is very rich and heavy, these healthy tuna pita pockets are light, bright, and full of flavor.

By mixing the lettuce, tomatoes, and veggies, directly with the tuna and dressing, you create a crunchy tuna salad that you can stuff into whole wheat pita pockets to make a high-protein and high-fiber meal.

Why You’ll Love These Tuna Salad Pita Pockets

  • Quick – These tuna salad pita pockets can be whipped up in under 10 minutes.
  • Easy – Made with minimal ingredients, these pitas are super easy to make.
  • High in Protein – Filled with a full can of tuna, these pita pockets are protein-packed.
  • Full of Veggies – These pita pockets are loaded with vegetables.
Ingredients for tuna salad in a white bowl: canned tuna, lettuce, cherry tomatoes, red onion, celery, parsley, mayonnaise, red wine vinegar, Dijon mustard, salt and pepper.

Tuna Salad Pita Ingredients & Substitutions

  • Canned Tuna – The recipe calls for water-packed canned tuna, but you can use oil-packed tuna if you prefer.
  • Pita – You can use a plain or whole wheat pita.
  • Romaine Lettuce – To add some leafy greens. You could also use iceberg lettuce, butterhead lettuce, arugula, or spinach.
  • Tomato – To add a pop of sweetness. The recipe calls for cherry tomatoes, but grape or diced whole tomatoes would also work.
  • Celery – To add some crunch, diced cucumber would also work well.
  • Red Onion – To add some color and bite.
  • Mayonnaise – To make the creamy dressing. If you don’t like mayo, you can use plain yogurt or plain Greek yogurt instead.
  • Red Wine Vinegar – To balance the dressing, lemon juice would also work.
  • Dijon Mustard – To add some flavor.
  • Dill – To add more flavor.
  • Parsley – To add some freshness.
  • Salt and Pepper – To season.

Although I didn’t include any in my recipe, a slice of cheddar cheese or a bit of crumbled feta cheese would make a nice addition to these pitas.

Dietary Adaptions

To Make them Gluten-Free: Use a gluten-free pita.

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

Mixed tuna salad in a white bowl ready to be stuffed in a pita pocket.

How to Make Tuna Salad for Pita Pockets

  1. Make the dressing. In a medium bowl, add the mayonnaise, Dijon mustard, red wine vinegar, dill, and a pinch of salt and pepper, and whisk until well combined.
  2. Make the tuna salad. Add the veggies and tuna to the bowl and toss until well coated in dressing.
  3. Warm the pitas. Warm the pita in the oven or in a microwave.
  4. Stuff the pitas. Slice the warm pita in half then, pull the sides apart to make a pocket, and then stuff each side with the tuna salad mixture.
  5. Serve and enjoy!

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

Red’s Nutrition Tip

When it comes to canned tuna, there are so many options to choose from. Opting for sustainable canned tuna that is fished from healthy stock and well-managed fisheries can help to minimize the harmful impacts on other marine life and the environment (1). If possible, opt for cans with the terms pole-caught, pole-and-line-caught, troll-caught, FAD-free, free school, or school-caught on the label.

Close up of a tuna salad pita pocket on a plate.

What kind of pita bread should you use?

Pita bread is traditionally baked on a stone surface, but can also be made in the oven, and is a mixture of yeast, water, and flour. Pita bread is known for its unique opening, or pocket, that is formed by steam filling the center of the dough. The exact combination of yeast, water, and flour can alter the texture of pita bread and there are two primary types of pita bread: the flat, thin style, and the thicker, spongy style.

In addition to variations in recipe ratios and cooking methods, pita bread can also be made with white or whole wheat flour. You can use any type of pita bread for this recipe.

Storage + Reheating

If you want to make these tuna pita pockets ahead of time, you can mix the tuna with the dressing and store it in the fridge for up to 5 days. When you are ready to eat, add the veggies, toss, and then stuff your pita pockets.

More Tuna Salad Recipes:

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A tuna salad pita on a plate with a glass of sparkling water.

Tuna Salad Pita

Author: Stephanie Kay

Ready in 10 minutes, these tuna pita pockets are great for a healthy, yummy, high-protein, and no-cook lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 pita 1x
  • Category: Lunch
  • Method: No Cook
  • Cuisine: American
Print Recipe

Ingredients

  • 1 can water-packed tuna, drained
  • 2 tablespoons mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 tablespoon red wine vinegar, or lemon juice
  • 1 teaspoon dried dill
  • 2 cups romaine lettuce, finely chopped
  • 1/2 cup cherry tomatoes, quartered
  • 1 rib celery, diced
  • 2 tablespoons red onion, thinly sliced
  • 2 tablespoons fresh parsley, finely chopped
  • 1 whole wheat pita, or regular
  • Salt
  • Black pepper

Instructions

  1. In a medium bowl, add the mayonnaise, Dijon mustard, red wine vinegar, dried dill, and a pinch of salt and black pepper, and whisk until well combined.
  2. To the same bowl, add the lettuce, tuna, tomatoes, celery, red onion, and parsley, and then – using tongs or your hands – toss until well coated in the dressing. Taste and adjust seasoning with salt and pepper to taste.
  3. Optional: If you prefer a warm pita, you can warm your pita in an oven at 350°F for a few minutes or in the microwave for 15-30 seconds.
  4. Place the pita on a cutting board and slice it in half, then use your hands to open each side to create a pocket. Then fill each side of the pocket with the tuna salad mixture.
  5. Serve immediately and enjoy!
Youtube video

Nutrition

  • Serving Size: 1 pita
  • Calories: 537 calories
  • Sugar: 6 grams
  • Fat: 25 grams
  • Carbohydrates: 45 grams
  • Fiber: 8 grams
  • Protein: 33 grams

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Baja Bowl with Chicken

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If you like Panera’s Baja bowl, you’re going to love this copycat recipe! This Baja bowl with chicken is packed full of protein, fiber, and flavor. You can enjoy it for dinner, lunch, or as a healthy meal prep idea.

Baja bowl with chicken in a white bowl on a wood plate with a fork and a bowl of black bean and corn salsa and bowl of salsa verde on the side.

This Baja bowl recipe is another number inspired by the Panera grain bowl menu. I shared my Mediterranean grain bowls recipe a while ago and it was such a hit, I decided to give the Baja bowl a try.

As it turns out, these little babies are super easy to make at home! While they do require quite a few ingredients, they are relatively simple to prepare. Although I opted to make almost everything from scratch, you could simplify things by using a store-bought rice and quinoa blend and corn salsa if you like.

Regardless of what option you choose these Baja bowls with chicken are a hearty and healthy meal that is packed full of protein and fiber and is sure to be a hit with the whole family.

Overhead view of bowl with grains, grilled chicken, black bean and corn salsa, cherry tomatoes, avocado, Greek yogurt, salsa verde, and fresh cilantro.

What is a Baja Bowl?

A Baja bowl is a Mexican-inspired grain bowl from Panera restaurants. It is made with a rice and quinoa grain mixture, grilled chicken, avocado, corn, black beans, tomatoes, yogurt, and salsa verde.

This recipe is a simplified version of the oh-so-popular restaurant dish.

White bowl filled with cooked cilantro lime brown rice and quinoa.

Baja Bowl Ingredients & Substitutions

You’ll need the following ingredients to make this copycat Panera Baja grain bowl recipe:

  • Brown Rice – To make the cilantro lime grain mixture, you can also use white rice.
  • Quinoa – The second half of the grain mixture. I used white quinoa, but you can use any color you like.
  • Lime – Some lime juice and zest to flavor the grain mixture.
  • Coriander – To flavor the rice and quinoa.
  • Fresh Cilantro – To flavor the grains and finish the bowls.
  • Chicken – To add some protein.
  • Black Bean – To make the corn and black bean salad, canned beans are fine.
  • Corn – Frozen or canned corn will work.
  • Tomatoes – You can use grape tomatoes, cherry tomatoes, or chop up some whole tomatoes.
  • Avocado – To add some healthy fats. If you don’t have a ripe avocado, guacamole will also work.
  • Salsa Verde – To add a bit of spice and extra flavor. If you can’t find salsa verde, feel free to use any salsa you like.
  • Greek Yogurt – To balance the spice from the salsa and add some more protein and healthy fats. You can also use sour cream.

Although the recipe does not call for it, you can finish the bowls with a sprinkle of Cotija or feta cheese for a boost of protein and additional flavor.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, these bowls are gluten-free.

To Make them Dairy-Free: Omit the Greek yogurt.

White bowl of black bean and corn salsa on a wood cutting board with an avocado and salsa verde on the side.

How to Make the Panera Baja Bowl

Here’s how to make the Panera Baja grain bowls with chicken at home:

  1. Cook the grains. Cook the rice and quinoa with coriander and lime juice until fluffy.
  2. Grill the chicken. Season the chicken breasts generously with salt and pepper and grill to perfection.
  3. Make the salsa. Combine the black beans, corn, olive oil, lime juice, garlic powder, paprika, and cumin and toss until well combined.
  4. Assemble the bowls. Filled bowls with the grain mixture and top with chicken, black bean, and corn salsa, tomatoes, sliced avocado, salsa verde, Greek yogurt, and cilantro.

You can find the detailed step-by-step instructions in the recipe card below.

Red’s Nutrition Tip

If you want to cut down on prep time, look for pre-cooked brown rice and quinoa mixture in grocery stores. You can often find a prepared option in the grain aisle, next to the microwavable rice, that you can quickly reheat and eat.

Overhead view of two chicken Baja grain bowls with lime wedges on the side.

Best Chicken for a Baja Bowl

The recipe calls for salt and pepper grilled chicken breasts, but you can really use any sliced chicken you like. If you’re looking to add some flavor, try my cilantro lime chicken, lemon pepper chicken, or lemon garlic chicken thighs.

Can I make Baja bowls ahead of time?

Yes! Baja grain bowls stay fresh in the fridge for up to 4 days, so you can make them ahead of time and enjoy them as a quick and easy lunch for days to come.

Close up of a copycat Panera Baja chicken bowl.

Storage + Reheating

To Refrigerate: Once assembled, the bowls can be stored in airtight containers in the fridge for 3 to 4 days. You can also prepare all components of the bowls, store them separately in the fridge in airtight containers for up to 4 days, and assemble the bowls when you are ready to eat.

To Freeze: The cilantro lime brown rice and quinoa mixture and grilled chicken can be frozen once prepared. Allow them to cool completely and then store them in airtight containers in the freezer for up to 3 months. When ready to eat, allow them to thaw completely, then assemble them with the other freshly prepared components of the bowls. The black bean and corn salsa should not be frozen.

To Reheat: If you prefer to eat the bowls warm, the rice and quinoa mixture and chicken can be warmed in the microwave for 1-2 minutes. The other components of the bowls should be consumed cold.

More Delicious Bowl Recipes:

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Baja bowl with chicken in a white bowl on a wood plate with a fork and a bowl of black bean and corn salsa and bowl of salsa verde on the side.

Baja Bowl with Chicken

Author: Stephanie Kay

These copycat Panera Baja bowls with chicken are easy to make and packed full of protein and fiber. Enjoy them for dinner or make them as meal prep for healthy homemade lunches.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 bowls 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Cilantro Lime Brown Rice and Quinoa:

  • 1 cup brown rice, raw
  • 1/2 cup quinoa, raw
  • 3 cups water
  • 1/4 teaspoon ground coriander
  • 1 lime, zested and juiced

Chicken:

  • 2 chicken breasts
  • 1 tablespoon olive oil
  • Salt
  • Pepper

Black Bean and Corn Salsa:

  • 1 can (15 ounces) black beans, strained and rinsed
  • 1 cup corn kernels, thawed if frozen
  • 2 tablespoons olive oil
  • 1 lime, juiced
  • 1/4 teaspoons garlic powder
  • 1/4 teaspoon paprika
  • 1/8 teaspoon ground cumin
  • Salt

To Serve:

  • 1 avocado, sliced
  • 1 cup grape tomatoes, halved
  • 1/2 cup salsa verde
  • 1/4 cup Greek yogurt, or sour cream
  • 1/4 cup cilantro, roughly chopped
  • 1 lime, cut into wedges

Instructions

  1. In a small pot or saucepan, combine the brown rice, 3 cups of water, lime zest, juice of one lime, and ground coriander. Bring to a boil, then reduce to a simmer, cover, and cook for 25 minutes.
  2. After 25 minutes, add quinoa, stir to combine with the brown rice, cover, and continue to cook on low-medium heat for 15 minutes or until cooked and can be fluffed with a fork.
  3. While the grain mixture is cooking, prepare the chicken. Place the chicken breasts on a cutting board and season them generously with salt and pepper on both sides.
  4. In a grill pan or cast-iron skillet on medium-high heat, warm the olive oil, then add the seasoned chicken and cook for 5-6 minutes per side until cooked through or they reach an internal temperature of 165°F. Once cooked, remove them from the pan and set aside for at least 5 minutes before slicing them into thin strips or cubes.
  5. While the chicken is cooking, prepare the black bean and corn salsa. In a medium bowl, add the olive oil, lime juice, garlic powder, paprika, ground cumin, and a pinch of salt and whisk until well combined. Add the strained and rinsed black beans and corn and toss until well coated in the dressing. Taste and adjust seasoning with salt and pepper as needed.
  6. Once the grain mixture and chicken are ready, assemble the bowls. Split the cooked quinoa and rice mixture evenly across four bowls, then top with grilled chicken, black bean and corn salsa, tomatoes, avocado, a dollop of Greek yogurt, a drizzle of salsa verde, a sprinkle of chopped cilantro, and a wedge of lime.
  7. These bowls can be served immediately or stored in the fridge for up to 4 days. If making them ahead of time, it is best to wait and add the avocado, Greek yogurt, and salsa verde when you are ready to serve.
Youtube video

Notes

Although the recipe does not call for it, as it’s not part of the original Panera version, a sprinkle of Cotija cheese or feta cheese on top would be a delicious addition!

Nutrition

  • Serving Size: 1 bowl
  • Calories: 664 calories
  • Sugar: 5 grams
  • Fat: 23 grams
  • Carbohydrates: 82 grams
  • Fiber: 15 grams
  • Protein: 36 grams

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Protein Overnight Oats

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Turn basic overnight oats into a protein-packed breakfast with these high-protein overnight oats! Ready in 5 minutes and filled with over 45 grams of protein, this easy protein overnight oats recipe is a wonderful meal prep idea that will keep you fueled and full all morning long.

Two glass jars of high-protein overnight oats on wood cutting board topped with blueberries and raspberries.

I don’t know about you, but I love oatmeal. It’s quick, easy, and inexpensive, and I could easily eat it every morning if I had to. Give me warm oatmeal in the winter, and overnight oats in the summer, and I’d be a happy camper.

The only downside to oatmeal is that it’s not particularly high in protein. Fortunately, there are many ways to add protein to oatmeal and by using a combination of those ingredients, you can easily turn basic overnight oats into high-protein overnight oats in a few simple steps.

Overhead shot of protein overnight oats with berries in a glass jar with a gold spoon on a wood cutting board.

Why You’ll Love This Protein Overnight Oats Recipe

  • High in Protein – With over 45 grams of protein per serving, these oats are a protein-packed breakfast!
  • Full of Fiber – The combination of rolled oats, chia seeds, and berries ensures this protein overnight oats recipe is high in fiber too.
  • Easy to Make – Just add everything to a jar and stir!
  • Great for Meal Prep – These high-protein overnight oats keep well in the fridge for days, which makes them perfect for meal prep!
  • Versatile – Once you get the basics down you can flavor these protein overnight oats any way that you like and they are a fun way to use protein powder.
Ingredients for protein overnight oats; rolled oats, milk, Greek yogurt, protein powder, chia seeds, and honey.

Ingredients for High-Protein Overnight Oats

  • Oats – I recommend using old-fashioned rolled oats but quick-cooking oats will also work well. Do not use instant oats (i.e. pre-cooked oats) or steel-cut oats, they will not absorb as much liquid or provide as good of a texture.
  • Chia Seeds – To thicken the overnight oats, create a rich and creamy texture, and add some healthy fats and a bit of protein at the same time.
  • Protein Powder – The recipe calls for vanilla protein powder, but you can use any flavor your like. Be sure to use the best protein powder possible.
  • Greek Yogurt – To add a big boost of protein and help to creamy a creamy texture. You can use whole milk or non-fat Greek yogurt. You can use plain yogurt; however, it won’t be as high in protein.
  • Milk – Using cow’s milk helps to add additional protein to the oats. Although you can use almond milk or non-dairy milk, they will not provide nearly as much protein.
  • Berries – To add some extra flavor and fiber. You can use fresh berries or fresh fruit of your choice.

Although optional, you can add a spoonful of honey or maple syrup to sweeten the protein overnight oats if you like. Depending on the flavor and sweetness of your protein powder you may or may not need it.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, this recipe is gluten-free. Just be sure to use certified gluten-free rolled oats.

To Make them Dairy-Free: You can make this recipe dairy-free by swapping the cow’s milk for unsweetened almond milk, soy milk, or coconut milk, and swapping the Greek yogurt for dairy-free yogurt, such as coconut milk yogurt, however, the oats will not be as high in protein.

Rolled oats, vanilla protein powder, and chia seeds in a glass container.
Rolled oats, vanilla protein powder, chia seeds, Greek yogurt, and milk in a glass container.

How to Make Protein Overnight Oats

Here’s how you’ll make these high-protein overnight oats:

  1. Add the dry ingredients to a jar. Add the old-fashioned rolled oats, protein powder, chia seeds, milk, and Greek yogurt to a mason jar.
  2. Give it a good stir. Using a small spoon, stir the ingredients together until well combined.
  3. Place in the fridge overnight. Once mixed, cover the mason jar with a lid and place it in the fridge overnight.
  4. Serve with toppings of your choice. In the morning, take the mason jar out of the fridge and serve the protein overnight oats with fresh berries, nut butter, sliced bananas, or other toppings of your choice.

You can find the step-by-step instructions in the recipe card below.

Red’s Nutrition Tip

Want to add some extra protein to your protein overnight oats? Add a drizzle of almond butter or peanut butter on top!

Close up of high-protein overnight oats in a glass container.

Best Protein Powder for Overnight Oats

You can use a whey protein powder, plant-based, or vegan protein powder to make protein overnight oats. This recipe calls for vanilla protein powder, as it provides a neutral base flavor for toppings, however, you can use any flavor of protein powder for protein overnight oats. In addition to vanilla protein powder, chocolate protein powder, peanut butter protein powder, strawberry protein powder, and unflavored protein powder would all work well in this recipe.

Do you need to add protein powder to protein overnight oats?

Adding protein powder to overnight oats helps to ensure the oats contain extra protein, however, it is not essential. If you prefer to make your overnight oats without protein powder, you can combine rolled oats with milk, Greek yogurt, and chia seeds and still create overnight oats with over 20 grams of protein per serving.

Optional Add-Ins for High-Protein Overnight Oats

Once you’ve got the basic ratio of oats, milk, yogurt, and protein powder down, you can add a variety of add-ins and toppings to your protein overnight oats to flavor them any way that you like.

  • Berries
  • Fresh fruit
  • Banana slices
  • Peanut butter
  • Almond butter
  • Chocolate chips
  • Coconut flakes
  • Maple syrup
  • Honey
  • Brown sugar
  • Vanilla extract

More Flavors to Try:

Spoonful of protein overnight oats coming out of a jar.

Protein Overnight Oats FAQs

Are overnight oats healthy for you?

Yes, overnight oats are a healthy and balanced breakfast rich in fiber and micronutrients including manganese, phosphorus, magnesium, copper, iron, and zinc (1).

Is overnight oats a good source of protein?

A basic overnight oats recipe, made with rolled oats, chia seeds, and almond milk, is not a great source of protein, however, you can increase the protein content of overnight oats by making them with cow’s milk, Greek yogurt, and protein powder.

How much protein is in overnight oats with almond milk?

Overnight oats made with almond milk are not particularly high in protein since almond milk is not a significant source of protein. To make high-protein overnight oats, it is best to make overnight oats with cow’s milk as it contains 8 grams of protein per cup, compared to almond milk which contains only 1 gram of protein per cup.

Are overnight oats healthier than regular oatmeal?

Overnight oats and regular are both healthy breakfast recipes. In fact, overnight oats and regular oatmeal are far more similar than they are different, they are merely prepared a different way; overnight oats are soaked in liquid, while regular oatmeal is made by boiling oats in liquid.

Storage

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

More Healthy Breakfast Recipes:

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Two glass jars of high-protein overnight oats on wood cutting board topped with blueberries and raspberries.

Protein Overnight Oats

Author: Stephanie Kay

With over 45 grams of protein, these protein overnight oats are a hearty and filling breakfast. You can whip up a big batch today and store them in the fridge for days to come.

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

Ingredients

  • 1/2 cup old-fashioned rolled oats, or quick oats
  • 1 scoop vanilla protein powder
  • 1 tablespoon chia seeds
  • 1/2 cup milk
  • 1/2 cup plain Greek yogurt
  • 1/2 cup fresh berries, or frozen berries

Instructions

  1. In a mason jar or small container with a lid, add rolled oats, vanilla protein powder, chia seeds, milk, and Greek yogurt.
  2. Using a small spoon, give everything a good stir until well combined. If using frozen berries, add them on top now.
  3. Once mixed, cover the jar or container with a lid and then place it in the fridge overnight or for at least 2 hours.
  4. In the morning, remove the overnight oats from the fridge, remove the lid and give them a good stir, and serve with fresh berries and/or toppings of your choice.
  5. If making them for meal prep, the oats can be made in advance and stored in an airtight container in the fridge for up to 5 days.
Youtube video

Nutrition

  • Serving Size: 1 jar
  • Calories: 474 calories
  • Sugar: 18 grams
  • Fat: 9 grams
  • Carbohydrates: 55 grams
  • Fiber: 10 grams
  • Protein: 48 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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