Stephanie Kay Nutrition

Real Food for Real Life

Sweet Potato Breakfast Casserole

Published on by

Consider meal prep covered with this healthy breakfast casserole! Made with whole eggs, roasted sweet potatoes, spinach, and goat cheese, this sweet potato breakfast casserole is complete with protein, fiber, and healthy fats making it a healthy and well-balanced breakfast or brunch. It’s also naturally gluten-free, vegetarian, and paleo for everyone to enjoy, and can easily be made dairy-free if needed.

Sweet Potato Breakfast Casserole

If you’re anything like me, you want breakfast to be quick and filling and, while I certainly love a good bowl of oatmeal, having something ready to go in the fridge makes mornings so much easier, which is exactly why I love a breakfast casserole. Simply add all of your ingredients to a casserole dish, bake it in the oven, and return to a healthy and hearty breakfast for the whole week ahead.

Ingredients for Sweet Potato Breakfast Casserole:

  • Eggs: This recipe calls for a dozen whole eggs, however, you could certainly swap some eggs for egg whites if you prefer.
  • Sweet Potatoes: While this recipe calls for sweet potatoes or yams, white potatoes would also work well if that’s all you have on hand.
  • Spinach: Several cups of spinach add fiber and a pop of color to this breakfast casserole. You could also use kale or Swiss chard if you like. If you want to add a few more vegetables, diced bell peppers or zucchini would work nicely.
  • Cheese: While cheddar cheese, mozzarella cheese, or any other cheese will work in this recipe, I think soft goat cheese pairs particularly well with sweet potatoes and spinach.
  • Milk: Adding milk helps to ensure the eggs in the casserole don’t come out rubbery. If you’re using non-dairy milk such as almond, oat, or soy milk, be sure to use unsweetened versions.
  • Bacon or Sausage (optional): Although I didn’t add any to my recipe, you could certainly add a bit of cooked bacon, breakfast sausage, or turkey sausage to add an extra boost of protein to the dish. If you don’t have sausage, a bit of ground beef, ground pork, or ground turkey will also work well.

Want to make it dairy-free? To make this egg casserole dairy-free, simply swap the milk for unsweetened almond milk, rice milk, or soy milk. While goat cheese is technically dairy-free if you’d prefer to have no cheese you can easily omit it completely.

How to Make Sweet Potato Egg Casserole

While making an egg casserole is pretty straightforward, there are some tips that can help to ensure you get the tastiest and fluffiest egg casserole possible.

Grease your baking dish. To ensure your eggs don’t stick to the casserole dish, be sure to grease your baking dish with a little bit of butter, oil, or cooking spray before getting started.

Prep your vegetables. In an effort to increase efficiency and reduce prep time, prep all of your vegetables at once.

Pre-bake any root vegetables. If you’re adding potatoes or sweet potatoes to your egg casserole, be sure to partially or fully cook them before adding them to the egg mixture. As they take longer to cook than the eggs, this will help to ensure they are tender in the casserole.

Sautee onion and garlic. While you can add them raw, quickly sauteeing onion and garlic, if you’re adding any, before adding them to the casserole will help provide better flavor and texture.

Bake it but don’t over-bake it. An egg casserole will be done when the top is set but the center still jiggles a little bit. Overcooking an egg casserole will result in rubbery eggs.

If making it ahead of time, allow it to cool completely. If you’re making egg casserole as a meal prep idea, allow it to cool completely to room temperature before placing it in the fridge. Once cooled, cover with aluminum foil or a lid and transfer to the refrigerator for up to 5 days.

How to Serve Breakfast Casserole with Sweet Potatoes

While this sweet potato breakfast casserole was created with breakfast in mind, it can easily be served for lunch or dinner; enjoy it on its own or with a side salad for a light and filling meal. Once baked, the casserole keeps well in the fridge for up to one week and can be reheated or enjoyed cold for a simple main course or hearty snack.

Breakfast Casserole with Sweet Potato

Can you eat egg casserole cold?

Absolutely! Similar to a quiche or crustless quiche, egg casserole can be eaten hot or cold. On its own or paired with a salad, a slice of cold egg casserole makes a great meal any time of the day.

Can you freeze egg casserole?

Yes! Whether you’re making it in advance for a weekend brunch, as meal prep for weekday breakfasts, or storing leftovers, egg casserole can be stored in an airtight container in the freezer for up to 3 months. If you don’t have an airtight container, cover the casserole dish with plastic wrap and aluminum foil, and then place the entire casserole dish in a plastic bag before placing it in the freezer.

How to reheat frozen egg casserole?

To reheat, it is best to thaw the casserole and then reheat it in the oven at 350°F for 10-15 minutes. If you’d prefer to reheat it from frozen, you can reheat the entire casserole covered in the oven at 350°F for 40-60 minutes or for 20 minutes for one slice. You can also reheat it in the microwave, however, it may impact the texture making the eggs rubbery. If you must use the microwave, reheat it in 30-second increments to avoid overcooking it.

More Healthy Breakfast Casseroles:

Print
Sweet Potato Breakfast Casserole

Sweet Potato Breakfast Casserole

Author: Stephanie Kay

This sweet potato breakfast casserole is a great make-ahead breakfast that keeps well in the fridge and can be enjoyed for breakfast, lunch or dinner. This recipe is high in protein, high in fiber, vegetarian, paleo and gluten-free.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 2 sweet potatoes, peeled and diced into 1-inch cubes
  • 2 tablespoons olive oil
  • 1 onion, minced
  • 3 cups spinach, packed, roughly chopped
  • 12 eggs
  • 1/2 cup milk
  • 6 ounces goat cheese, soft
  • Salt
  • Black pepper

Instructions

  1. Preheat the oven to 400°F and grease a 9×12 inch baking dish with a teaspoon of olive oil or some cooking spray.
  2. Add the peeled and cubed sweet potatoes to the baking dish, drizzle with 1 1/2 tablespoons of olive, add a pinch of salt and pepper, and then toss until well coated. Transfer the baking dish to the oven for 15 minutes, until sweet potatoes are just tender enough to be pierced with a fork.
  3. While the sweet potatoes are cooking, in a large skillet on medium-high heat, warm the remaining 1/2 tablespoon of olive oil, add onion and cook for 2-3 minutes until tender.
  4. Once the onion is cooked, add chopped spinach and cook, stirring frequently, until all of the spinach is wilted, about one minute. Once wilted, remove the pan from the heat and set it aside.
  5. When the sweet potatoes are ready, remove the baking dish from the oven, and turn the oven down to 350°F.
  6.  Add the wilted spinach to the baking dish with the sweet potatoes, spreading it out evenly across the pan.
  7. In a large bowl, crack and add eggs, milk, a pinch of salt, and a pinch of pepper, and whisk until well mixed.
  8. Pour the whisked egg mixture into the baking dish with the sweet potatoes and spinach and stir gently until everything is well incorporated.
  9. Slice or break the goat cheese into pieces and dollop it across the top of the egg mixture.
  10. Return the baking dish to the oven and bake for 25-30 minutes until eggs are set in the middle and the sides are just turning golden brown.
  11. Once baked, the casserole can be served immediately or cooled completely and then stored in an airtight container in the fridge for up to 4 days.

Nutrition

  • Serving Size: 1 slice
  • Calories: 347 calories
  • Sugar: 6 grams
  • Fat: 20 grams
  • Carbohydrates: 21 grams
  • Fiber: 3 grams
  • Protein: 20 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Creamy Mushroom Pasta

Published on by

Ready in less than 30 minutes, this creamy mushroom pasta is the perfect dish for a quick and easy vegetarian meal. Not to mention, it keeps incredibly well in the fridge so you can store leftovers for healthy lunches days to come.

Creamy Mushroom Pasta

How to Make Creamy Mushroom Sauce

To make a creamy mushroom sauce, I used a combination of heavy cream, parmesan cheese, and pasta water. To make this creamy pasta sauce you’ll need:

  • Mushrooms
  • Butter
  • Olive Oil
  • Shallots
  • Garlic
  • Heavy cream
  • Parmesan cheese
  • Parsley

While the recipe does use cream, it doesn’t call for much as the inclusion of pasta water in the sauce helps to ensure the pasta has a creamy texture without using excess cream. Plus, the parmesan cheese adds the perfect touch of salt and a velvety texture. If you’d like to reduce the fat content or calorie content of the recipe, simply use a table cream or half-and-half instead of heavy cream.

To make the creamy mushroom sauce you’ll need to:

  1. Sauté the mushrooms in a skillet in a combination of butter and olive oil,
  2. Once browned, remove the mushrooms from the skillet,
  3. Sauté the shallot and garlic in the remaining butter and olive oil,
  4. Add the pasta cooking water and scrape up any tasty bits from the bottom of the pan,
  5. Add the cream and parmesan cheese and whisk until smooth and creamy,
  6. Season with salt and black pepper to taste,
  7. Return the cooked mushrooms to the sauce and stir to combine.

Once the creamy mushroom sauce is ready, add the cooked pasta and gently toss the noodles in the mushroom sauce until well coated, and top with additional parmesan cheese and fresh herbs to serve!

Which mushroom is best for pasta?

When it comes to mushroom pasta, there are so many different types of mushrooms to choose from. While I used classic cremini white mushrooms, you can use any mixture of mushrooms; portobello, shiitake, chanterelle, morel, porcini, and oyster mushrooms would all work particularly well. For the best results, pick a mushroom that is a similar size or cut into a similar shape and thickness as your selected pasta to ensure they fit together nicely in every bite. And, if you’re using dried mushrooms, be sure to rehydrate them well before using them in the recipe as they act like sponges for flavor in the sauce.

Which pasta is best with mushroom sauce?

In Tuscany, the pappardelle noodle is traditionally served with mushroom pasta sauce made from wild porcini mushrooms and cream in a dish known as pappardelle ai funghi e panna, however, you can truly use any cut of pasta for mushroom pasta.

I personally think long-strand pasta pairs best with mushrooms and, therefore, opted to use fettuccini noodles but pappardelle, linguine, tagliatelle, and spaghetti would all work well in this recipe. From a nutrition perspective, all cuts of pasta are equivalent sources of complex carbohydrates and can (and should!) be consumed in a healthy diet.

How to Add Protein:

This creamy mushroom pasta works equally well as a main course or a side dish. While the recipe does provide 20 grams of protein per serving, you could certainly add some grilled chicken or steak to the dish, or enjoy it as a side, to help boost the overall protein content. My top protein suggestions include:

  • Grilled steak
  • Roasted chicken thighs
  • Baked chicken breast
  • Seared scallops
  • Pan fried shrimp
  • Broiled salmon
  • Roasted whole fish

In addition to adding protein to the dish, serving the pasta with a simple green salad or a side of asparagus or broccoli would help to increase the overall fiber content of the meal and create a well-balanced meal that is equally delicious as it is nutritious. Regardless of which route you choose, the creamy mushroom pasta is sure to be a hit with the whole family.

More Healthy Pasta Recipes:

Print
Creamy Mushroom Pasta

Creamy Mushroom Pasta

Author: Stephanie Kay

This creamy mushroom pasta makes a quick and easy vegetarian meal, or serve it up with chicken or steak for an extra boost of protein.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Cuisine: American
Print Recipe

Ingredients

  • 12 ounces fettuccine, dry
  • 1 pound mushrooms, sliced (about 4 cups)
  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • 2 shallots, minced
  • 4 cloves garlic, minced
  • 1/2 cup heavy cream
  • 1 1/2 ounces parmesan cheese, freshly grated
  • 1/4 cup parsley, finely chopped
  • Salt
  • Black pepper

Instructions

  1. Prepare your mushrooms by gently brushing them with a mushroom brush or paper towel to remove any excess dirt. Once cleaned, slice them thinly.
  2. In a large pot, cook the fettuccine as per package directions in heavily salted water. While the pasta is cooking, reserve 1 cup of the cooking water and set it aside.
  3. In a separate pot or extra-large pan on medium-high heat, warm 1 tablespoon of butter and olive oil, add sliced mushrooms and cook until lightly browned, released their juices, and reduced in size, about 5-6 minutes. Once cooked, season with a pinch of salt and pepper, toss, then remove the mushrooms from the pot, transfer them to a plate and set aside.
  4. In the same pot, reduce heat to medium, melt the remaining tablespoon of butter, add minced shallot and garlic and cook for 2-3 minutes until tender and translucent.
  5. Once the shallot and garlic are tender, add 1/3 cup of the pasta cooking water, use a wooden spoon or spatula to scrape up any tasty bits from the bottom of the pot, and bring to a bubble.
  6. Reduce the heat to low, add heavy cream and parmesan cheese, and whisk until the cheese is melted and the sauce is smooth. Taste and season with additional salt and black pepper as needed.
  7. Turn off the heat, add the cooked fettuccine, mushrooms, and parsley to the pot with sauce and then, using tongs, toss everything together, adding additional splashes of the pasta cooking water to loosen the sauce as needed until a rich and velvety texture is reached.
  8. Serve the pasta immediate with an extra sprinkle of parmesan cheese and parsley, any leftover pasta can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 530 calories
  • Sugar: 6 grams
  • Fat: 19 grams
  • Carbohydrates: 71 grams
  • Fiber: 4 grams
  • Protein: 20 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Sesame Tofu Bowls

Published on by

If you claim to not like tofu, you may want to think again. Crispy on the outside, fluffy on the inside, and covered in a sweet and salty sesame garlic sauce, this tofu recipe is absolutely delicious. Layered on a bed of rice, with a side of veggies, and topped with crunchy green onions, these sesame tofu bowls are a hearty gluten-free, vegetarian, and vegan meal.

Sesame Tofu Bowls

I’ve been cooking with tofu a lot lately and I’ve been absolutely loving how versatile of an ingredient it is. From savory to sweet, grilled to fried to scrambled, and soft to crispy, there are so many different ways to cook tofu. Not to mention, compared to other protein sources, it’s relatively inexpensive and can easily be used for breakfast, lunch, or dinner making it a great kitchen staple.

How to Make Crispy Sesame Tofu:

While tofu may be intimidating to work with if you’ve never cooked it before, it’s actually very easy to prepare.

  1. Use extra-firm tofu. For the best results, use extra-firm tofu and remove as much excess water as possible. The more liquid you can remove from your block of tofu the crispier it will be.
  2. Add a little cornstarch. Tossing the tofu in cornstarch before cooking helps to add extra crispiness to the tofu pieces and more texture to every bite.
  3. Pan-fry it. While you can certainly cook the tofu in the oven, I think pan-frying the tofu in sesame oil creates the best texture and adds flavor at the same time.
  4. Cover it in sesame sauce. A simple combination of sesame oil, garlic, ginger, vinegar, and honey, creates a sweet, savory, and slightly sticky sesame sauce to coat the tofu.
  5. Serve it over rice with veggies of your choice. While you can certainly enjoy the sesame tofu on its own, it pairs perfectly with rice and you can add your favorite vegetable for a boost of fiber; cabbage, carrots, and broccoli work particularly well.

Sesame Tofu

Pan-Fried Sesame Garlic Tofu

These sesame tofu bowls work equally well for lunch or dinner, or as a vegetarian meal prep idea. Once cooked and assembled, these bowls will store well in the fridge for up to 5 days. While I added some shredded cabbage and carrots to my bowls, you can add any raw or cooked vegetables that you enjoy.

More Healthy Tofu Recipes:

Print
Sesame Tofu

Sesame Tofu Bowls

Author: Stephanie Kay

These crispy sesame tofu bowls with rice are a hearty and healthy vegetarian meal. Enjoy these bowls for lunch or dinner, or make them for meal prep and keep them in the fridge for healthy meals all week long.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Main
  • Method: Pan-Fried
  • Cuisine: Asian
  • Diet: Vegan
Print Recipe

Ingredients

Crispy Tofu:

  • 1 (12 ounces) block extra-firm tofu
  • 2 tablespoons cornstarch
  • 3 tablespoons sesame oil

Sesame Sauce:

  • 1/4 cup soy sauce or tamari
  • 1” ginger root, peeled and grated
  • 1 clove garlic, grated
  • 1/2 tablespoon sesame oil
  • 2 tablespoons honey
  • 2 tablespoons rice vinegar
  • 2 tablespoons water
  • 1 tablespoon cornstarch
  • 2 tablespoons sesame seeds

Bowls:

  • 1 cup white rice, dry
  • 2 carrots, peeled and shredded
  • 1 cup cabbage, shredded
  • Green onion, sliced, to serve
  • Sesame seeds, to serve

Instructions

  1. In a pot, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. Remove the tofu from the packaging and place it between two pieces of paper towel or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow to sit for 10 minutes to remove excess moisture. Once complete, cut the tofu into even bite-size cubes.
  3. In a medium bowl, add the sauce ingredients; soy sauce, grated ginger, grated garlic, sesame oil, honey, rice vinegar, water and cornstarch, and whisk to combine. Set aside.
  4. Add cubed tofu to a bowl, sprinkle with  2 tablespoons of cornstarch and then, using your hands, toss until each piece is covered in cornstarch.
  5. Warm the 3 tablespoons of sesame oil in a large cast-iron skillet or heavy bottom pan on medium-high heat and then, working in batches, add tofu cubes to the pan and cook for 1-2 minutes per side until crispy and golden brown. Once the tofu is cooked, remove it from the pan and set it aside on a plate.
  6. Once all of the tofu is cooked, reduce the heat to medium, add whisked sauce mixture and allow to cook in the pan for 1-2 minutes, scraping any tasty bits off of the bottom of the pan, until it starts to thicken slightly.
  7. When the sauce has thickened slightly, turn off the heat, return to cooked tofu to the pan, sprinkle with sesame seeds, and toss until well coated with the sesame sauce and seeds.
  8. To assemble the bowls, divide the rice evenly across four dishes, top with 1/4 of the tofu, drizzle with any remaining sauce, add a handful of shredded cabbage and carrot, and top with a sprinkle of green onion and additional sesame seeds.
  9. The bowls can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 534 calories
  • Sugar: 13 grams
  • Fat: 21 grams
  • Carbohydrates: 62 grams
  • Fiber: 5 grams
  • Protein: 25 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Lemon Garlic Chicken Thighs

Published on by

Made with fresh lemon, garlic, oregano, thyme, and boneless chicken thighs, this lemon garlic chicken thighs recipe is bursting with flavor. Not only is the chicken moist and juicy but it’s quick and easy to cook making it perfect for a healthy weeknight meal.

Garlic Lemon Chicken Thighs

Ingredients for Lemon Garlic Chicken Thighs

Chicken Thighs: The star of this lemon garlic show. While the recipe calls for boneless and skinless chicken thighs, you are welcome to use bone-in and skin-on chicken thighs if you prefer, however, you’ll need to adjust the cooking time as they will take longer to cook.

Lemon: A combination of fresh lemon juice and lemon zest provides the perfect lemony taste. I don’t recommend using lemon concentrate as it simply won’t provide the same balance of flavor.

Garlic: A generous amount of pungent garlic helps to balance the acidic and citrusy lemon taste. Although you can use garlic powder, fresh garlic will provide the best results.

Chicken Broth: A little chicken broth helps to create the lemon garlic sauce. You can use chicken stock if needed, and feel free to add a splash of white wine if you want to take the flavors to the next level!

Thyme and Oregano: The addition of fresh thyme and oregano adds some fragrance to the sauce.

Salt and Black Pepper: A dash of the essentials to help balance out the seasoning and a sprinkle of fresh parsley to serve.

How to Cook Juicy Chicken Thighs

These lemon garlic chicken thighs are juicy and bursting with flavor thanks to a two-part cooking process and a simple sauce.

  1. Start by searing the chicken. By searing the chicken in a cast-iron skillet, or a heavy bottom pan, you can lock in the juices of the chicken thighs to help ensure they are tender and juicy.
  2. Prepare the sauce. The combination of lemon juice, garlic, herbs, and chicken broth creates a simple sauce that not only adds loads of flavor but helps to add moisture to the chicken thighs at the same time.
  3. Roast the chicken in the sauce. By finishing the chicken thighs in the oven with the lemon garlic sauce you can ensure they are cooked to perfection and capture all of the chicken juices for additional moisture and flavor.

I made this recipe with boneless chicken thighs, but you could certainly make it with bone-in and skin-on chicken thighs, chicken drumsticks or thighs, or even chicken breasts if you prefer.

If using bone-in and skin-on chicken thighs, increase the cooking time in the pan to roughly 8-10 minutes per side, and then transfer to the oven to roast for 15-20 minutes or until the juices run clear.

If using chicken drumsticks or chicken thighs, increase the cooking time in the pan to roughly 8-10 minutes per side, and then transfer the drumsticks to the oven to bake for 15-20 minutes or the bone-in chicken thighs for 20-25 minutes.

If you use chicken breasts, cook them in the pan for 5-6 minutes per side until golden but not completely cooked through before transferring them to bake in the oven for 15-20 minutes or until they reach an internal temperature of 165°F.

What to Serve with Chicken Thighs

Chicken thighs are a great source of protein, therefore, serving them with a source of carbohydrates and fiber will help to create a well-balanced meal. I think these lemon garlic chicken thighs would taste great along with the following combinations of complex carbohydrates and vegetables:

  • Pasta + Spinach
  • Potatoes + Asparagus
  • Rice + Green Beans

If you’d prefer to keep the dish low carb, skip the addition of pasta, potatoes, or rice, and simply pair the chicken with a side of vegetables or a salad.

More Chicken Thigh Recipes:

Print
Garlic Lemon Chicken Thighs

Lemon Garlic Chicken Thighs

Author: Stephanie Kay

Bursting with lemon flavor, these lemon garlic chicken thighs are perfect for a quick and easy weeknight meal.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 chicken thighs 1x
  • Category: Mains
  • Method: Grilled and Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 6 chicken thighs, boneless, skinless
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 teaspoon oregano, dried
  • 1/2 teaspoon thyme, dried
  • 1/2 cup chicken broth
  • 1/4 cup lemon juice
  • 1 tablespoon lemon zest
  • Salt
  • Black pepper
  • Lemon wedges, to serve
  • Fresh parsley, chopped, to serve

Instructions

  1. Preheat the oven to 350°F.
  2. Place the chicken thighs on a cutting board and season generously with salt and pepper on both sides.
  3. In a large cast-iron skillet or ovenproof pan on medium-high heat, drizzle and warm the olive oil.
  4. Working in batches, add the chicken thighs to the pan in a single layer and cook for 2-3 minutes per side until golden but not completely cooked through. Once cooked, remove the pan, and set it aside.
  5. Once the chicken is cooked, in the same pan, reduce the heat to medium, then add minced garlic and cook for 1 minute or until tender. Add oregano and thyme and cook for an additional 30 seconds until fragrant.
  6. Increase the heat slightly, add the chicken broth, scraping up browned bits from the bottom of the pan with a wooden spoon or spatula, and allow to bubble for about 1 minute.
  7. Add the lemon juice and lemon zest to the pan, stir to combine with the broth, and then allow the mixture to cook for an additional minute, stirring frequently, until slightly reduced.
  8. Once the sauce is ready, return the chicken thighs to the pan one at a time, coating both sides of the thighs in the sauce before moving on to the next one, until all the chicken thighs have been returned to the pan.
  9. Once complete, transfer the pan to the oven for 10 minutes or until the chicken has reached an internal temperature of 165°F.
  10. Once cooked, remove the chicken thighs from the oven and garnish with additional lemon wedges and parsley to serve.
  11. Any leftover chicken thighs can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 chicken thigh
  • Calories: 149 calories
  • Sugar: 0 grams
  • Fat: 8 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Protein: 17 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Lemon Poppy Seed Muffins

Published on by

Made with fresh lemon juice, lemon zest, and yogurt, these healthy lemon poppy seed muffins are light, fluffy, and bursting with zesty citrus flavor. With an optional lemon glaze, these lemon muffins can easily be enjoyed as a simple breakfast or sweet treat and are a healthy option the whole family will enjoy.

Lemon Poppy Seed Muffins

What You’ll Need for Lemon Poppy Seed Muffins

While traditional lemon muffins are made without yogurt, I opted to add yogurt to this recipe in an effort to add a small boost of protein and a bit of moisture at the same time. Here’s what you’ll need to make them:

  • Flour: All-purpose flour will give you the best results. If you want to make them gluten-free, it’s best to use 1-to-1 gluten-free flour, I wouldn’t recommend using almond or coconut flour in this recipe.
  • Lemon: Be sure to use fresh lemon juice and fresh lemon zest, lemon concentrate won’t provide the same lemon flavor.
  • Yogurt: It’s best to use plain yogurt for these lemon poppy seed muffins because Greek is a little too thick. If you must use Greek yogurt, you’ll need to add a bit of extra milk to loosen the batter and, while I used unsweetened in my recipe, you could certainly use vanilla yogurt for an extra punch of flavor. You can also use sour cream if you don’t have any yogurt on hand.
  • Eggs: This recipe calls for 2 whole eggs, if you want to make the muffins egg-free, you can replace the eggs with a flax egg or chia egg instead.
  • Butter: A little bit of butter paired with the yogurt gives these muffins the perfect level of moisture.
  • Sugar: While you could use honey or a sugar alternative, I find white sugar works the best in these muffins and the nutrition differences between sweeteners are in fact minimal, so don’t worry about that. Plus, for an extra touch of sweetness, you can add a simple glaze to these lemon muffins.
  • Poppy Seeds: While these are technically optional, you can’t make lemon poppy seed muffins without poppy seeds!

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

To Make them Dairy-Free: Replace the yogurt with coconut yogurt and use olive oil instead of butter.

To Reduce the Sugar Content: Omit the glaze completely as the muffins are incredibly tasty without it.

How to Make Lemon Poppy Seed Muffins with Yogurt

These muffins are incredibly easy to make and come down to 5 primary steps:

  1. Combine the dry ingredients. Add the dry ingredients; flour, baking powder, baking soda, salt, and poppy seeds, to a mixing bowl and stir to combine.
  2. Combine the wet ingredients. Add the wet ingredients (and sugar) to a large bowl and stir until well combined. Adding sugar to the wet ingredients helps to inhibit the gluten-forming proteins and provides a better texture to create fluffy and tender muffins.
  3. Mix the batter. Add the dry ingredients to the wet ingredients and mix until well combined and then divide the batter evenly across a muffin tin.
  4. Bake the muffins. Transfer the muffins to the oven and bake until light and fluffy.
  5. Add the lemon drizzle. Once baked, allow the muffins to cool completely before adding the lemon sugar drizzle!

If desired, you could also add some fresh or frozen blueberries to make them extra seasonal and add a bit of fiber at the same time.

How to Make them Bakery-Style Muffins

This recipe makes 12 large muffins or 24 mini muffins depending on what size you want them to be. If you want to make these bakery-style muffins, use large muffin liners, and fill each muffin cup with an additional 25% of batter to create a total of 9 muffins instead of 12, and increase the baking time by 3-5 minutes or until a toothpick comes out clean.

Healthy Lemon Poppy Seed Muffins

Are poppy seed muffins good for you?

Absolutely! Poppy seeds are primarily a source of fat, as well as some fiber and protein; one tablespoon of poppy seeds contains 3.7 grams of fat, 1.6 grams of protein, 2.5 grams of carbohydrate, and 1.7 grams of fiber(1). Poppy seeds are also a good source of B vitamins, manganese, calcium, magnesium, and iron. Including poppy seeds in muffins can help to increase the content of healthy fats, dietary fiber, and essential micronutrients.

How long do lemon poppy seed muffins last?

Once baked, these lemon poppy seed muffins store well in an airtight container or bag in the pantry or fridge for up to 5 days or in the freezer for up to 3 months.

How to reheat frozen poppy seed muffins?

If frozen, allow the muffins to thaw at room temperature before eating, or heat them in the microwave for about 30-45 seconds until warm and fluffy, or reheat them directly from frozen for 1-2 minutes.

More Healthy Muffin Recipes:

Print
Lemon Poppy Seed Muffins

Lemon Poppy Seed Muffins

Author: Stephanie Kay

Made with fresh lemon juice and yogurt, these lemon poppy seed muffins are a healthy recipe that can be enjoyed as a snack or breakfast. Feel free to add the lemon glaze for a touch of extra sweetness and zesty lemon flavor.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 12 muffins 1x
  • Category: Muffin
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

Lemon Muffins:

  • 2 cups all-purpose flour
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 tablespoons poppy seeds
  • 1 cup sugar
  • 1/2 cup butter, melted
  • 1 cup plain yogurt*
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 tablespoons fresh lemon juice, about 1 lemon
  • 2 tablespoons fresh lemon zest, about 2 lemons

Lemon Glaze (optional):

  • 1/4 cup icing sugar
  • 1 tablespoon fresh lemon juice

Instructions

  1. Preheat the oven to 425°F and line a muffin pan with baking cups or lightly grease with butter.
  2. In a large bowl, add flour, baking powder, baking soda, salt, and poppy seeds and stir until well combined.
  3. In a medium bowl, add the sugar and melted butter and mix until well incorporated. Add eggs, yogurt, vanilla extract, lemon juice, lemon zest, and whisk until well combined.
  4. Transfer the wet ingredients to the dry ingredients and fold them together with a rubber spatula or wooden spoon until completely combined. Don’t overmix the batter or it will create a dense muffin.
  5. Once set, divide the batter evenly across the muffin liners, the mixture should make 12 muffins.
  6. Transfer the muffin tin to the oven and bake for 5 minutes at 425°F, then, without opening your oven door, turn the oven down to 350°F and bake for an additional 12-14 minutes until the sides are just golden.
  7. Once baked, remove the muffin pan from the oven and allow the muffins to cool for 10 minutes before removing them from the pan. Once slightly cooled, transfer them to a wire rack to cool completely.
  8. Optional: Once the muffins have cooled completely, in a small bowl, add powdered sugar and add lemon juice in small batches, whisking constantly, until a smooth consistency is reached. To thin the glaze, add a bit more lemon juice. To thicken the glaze, add a bit more sugar. Once the glaze is ready, drizzle on top of the cooled muffins and then allow to set completely.
  9. The muffins can be stored in an airtight container for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 243 calories
  • Sugar: 18 grams
  • Fat: 10 grams
  • Carbohydrates: 35 grams
  • Fiber: 1 gram
  • Protein: 4 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Blackened Fish Tacos

Published on by

If you’re a fan of fish tacos, trust me, you need to try this recipe. Made with flaky white fish pan-fried in blackening seasoning, layered with crunchy slaw, and topped with zesty cilantro avocado crema, this blackened fish tacos recipe is packed full of flavors and textures, while being quick and easy to prepare.

Blackened Fish Tacos

What is blackened fish made of?

Blackened fish is made of blackening spice using the blackening cooking method. Blackening spice is a Cajun seasoning made of a combination of spices and herbs with a spicy taste, while blackening is a cooking method, popular in Cajun cuisine, that involves dipping fish in butter, before coating it in blackening seasoning and cooking it in a very hot cast-iron skillet.

Traditional blackening spice is a combination of salt, garlic powder, onion powder, oregano, thyme, peppercorns, and a bit of chili pepper, however, there are many different interpretations of blackening seasoning today, including variations with smoked paprika, ground cumin, and cayenne pepper. Regardless of the exact mixture, blackening seasoning is a punchy but not too spicy seasoning that works well on just about everything from steak to tofu to chicken to seafood and is a great way to increase the flavor in fish tacos without hitting the deep fryer.

Blackening seasoning is one of my go-to spice mixtures when I want to create a lot of flavor without much effort. I suggest mixing a large batch of the seasoning and storing it in a jar for quick, easy, and flavorful weekday meals.

What type of fish is best for fish tacos?

While any firm white fish that can hold up over heat will work well in tacos, each fish will provide its own unique flavor and texture.

  • Cod: One of the most popular types of fish for tacos, especially deep-fried, cod is the traditional choice for Baja California-style fish tacos.
  • Haddock: Another popular fish for deep-frying, haddock is a lean fish that flakes nicely after cooking, which makes it great for blackened fish tacos.
  • Snapper: This lean and moist fish has a firm texture, which is great for grilling and pan-frying.
  • Mahi Mahi: With a fairly firm texture, although not quite steak-like, this fish is great for tacos and has a slightly sweet, mildly pronounced flavor.
  • Halibut: A great option for grilling or pan-frying as it has a steak-like quality.
  • Tilapia: While tilapia is not as firm as other white fish, it is an inexpensive fish that also works well in blackened fish tacos.

In addition to the above, any white fish local to your area will arguably work well, not to mention, that you can also make fish tacos with salmon or shrimp.

You can also use fresh or frozen fish for tacos, however, if you’re using frozen fish, ensure that it’s completely thawed before adding the seasoning and blackening it in the pan. If the fish is still frozen it will not cook well or yield the best texture or flavor results.

Regardless of what fish you choose, this blackened fish tacos recipe is a well-balanced meal that is complete with protein, fiber, healthy fats, and full of vibrant colors and flavors.

How to Make Blackened Fish Tacos

Blackened fish tacos are incredibly quick and easy to make and only require a few simple steps:

  • Combine the spices to create the blackening seasoning.
  • Gently pat the fish dry, sprinkle with blackening spice, and rub into the fish until well coated.
  • Heat a cast-iron skillet or heavy bottom pan with oil and cook the fish untiled blackened and flaky.
  • Add the blackened fish to wheat or corn tortillas and top with toppings of your choice.
  • Serve and enjoy!

Honestly, even the most beginner of cooks can easily prepare blackened fish and create a delicious and healthy taco dish that is impressive enough to feed a crowd!

Blackened Fish Taco

Toppings for Blackened Fish Tacos:

As with any taco recipe, there are so many toppings you can add, however, some of my personal favorite toppings for fish tacos include:

  • Avocado crema (a mixture of avocado, sour cream, garlic, and cilantro)
  • Guacamole
  • Cabbage slaw
  • Shredded cabbage
  • Fresh cilantro
  • Pickled red onion
  • Cotija cheese
  • Sliced jalapenos
  • Mango salsa
  • Tomato salsa
  • Pico de Gallo
  • Diced tomatoes
  • Baja Sauce (a mixture of peppers, parmesan cheese, spices, and mayonnaise)

In addition to tacos, blackened fish works well as a main course, on a bed of rice, or topped on a salad. Not to mention, the fish can be made ahead of time and stored in an airtight container in the fridge, so it also makes a great meal prep idea.

Is blackened fish high in sodium?

The sodium level of blackened fish depends on the salt content of the blackening seasoning. Fortunately, when you make homemade blackening season, this is highly adaptable, and you can adjust the salt content to meet your personal needs. This recipe contains 208.1mg of sodium per 2-ounce portion of fish and 231.8mg of sodium per taco.

More Healthy Blackened Fish Recipes:

Print
Blackened Fish Taco

Blackened Fish Tacos

Author: Stephanie Kay

These healthy grilled blackened fish tacos are quick and easy to make. Topped with avocado sauce and crunchy coleslaw this recipe is full of flavors, textures, and colors.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 8 tacos 1x
  • Category: Mains
  • Method: Grilled
Print Recipe

Ingredients

Blackened Fish:

  • 1 lb. cod, or firm white fish
  • 3 teaspoons smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon oregano
  • 1/4 teaspoon cayenne (optional)
  • 1/2 teaspoon salt

Avocado Crema:

  • 1 ripe avocado, peeled and pitted
  • 1/4 cup sour cream or yogurt
  • 1 lime, juiced
  • 1 small clove garlic
  • 1/4 cup cilantro, roughly chopped

Slaw:

  • 2 cups cabbage, shredded
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lime juice
  • Salt
  • Black pepper

To Serve:

  • 8 corn tortillas
  • Cilantro, roughly chopped

Instructions

  1. Place the fish on a cutting board and pat gently with a paper towel to remove any excess water. If you purchased a whole fillet of fish, slice it into smaller fillets.
  2. In a small bowl, combine the paprika, garlic powder, onion powder, oregano, cayenne (optional) and salt and stir to combine.
  3. Once combined, transfer the spice mixture to a plate and then transfer the fish fillet to the plate, one at a time, turning them in the spice mixture until they are well coated, and then set them aside.
  4. In a large bowl, add the olive oil, lime juice and a pinch of salt, whisk to combine, then add the shredded cabbage and toss to coat it in the mixture. Once complete, taste and adjust seasoning as needed, and then set aside.
  5. In a small food processor or blender, add the avocado, sour cream, lime juice, garlic and cilantro and blend until creamy. Set aside.
  6. Once you’ve prepared the slaw and avocado crema, grill the fish. In a large pan or cast-iron skillet on medium-high heat, warm a bit of oil. Once the oil is hot, add the fish fillets, in batches, and cook for 2-3 minutes per side until just cooked through. Once cooked, remove fish from the pan and set it aside.
  7. While the fish is cooking, prepare the corn tortillas. Warm a separate pan to medium-high heat. Fill a bowl with room temperature water, quickly dunk the corn tortilla in the water, transfer to the pan, and warm for about 15 to 45 seconds on each side until golden and toasted, using tongs to flip the tortillas, until all of the tortillas are toasted.
  8. Once the fish and tortillas are ready, assemble the tacos. Layer tortillas with cabbage, blackened fish, avocado crema and a sprinkle of cilantro to serve.

Nutrition

  • Serving Size: 1 taco
  • Calories: 163 calories
  • Sugar: 1 gram
  • Fat: 6 gram
  • Carbohydrates: 16 grams
  • Fiber: 4 grams
  • Protein: 13 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

How To Add Protein to Oatmeal

Published on by

Oatmeal is a healthy breakfast staple but without sufficient protein, it can leave you hungry within a couple of hours. By increasing the protein content of your oatmeal you can help to increase satiety, increase feelings of fullness, and reduce cravings (1). From milk to yogurt to protein powder, here are some nutritious and delicious ways to add protein to oatmeal to create a hearty morning breakfast.

How to Add Protein to Oatmeal

9 Ways to Add Protein to Oatmeal

Boost the protein content of your oats with these 9 ways to add protein to oatmeal.

1. Make it with milk.

The simplest way to add protein to your oatmeal is to make it with milk instead of water. At 8.5 grams of protein per cup, dairy milk is a quick and easy way to boost the protein content of your oatmeal while adding a touch of sweetness and a creamy texture at the same time (2). Although almond milk or other milk alternatives will also work, they won’t add nearly as much protein and nutrition as dairy milk will. If you’re looking for a plant-based alternative, soy milk is the next best option as it provides 6 grams of protein per 1-cup serving (3).

2. Top it with a dollop of yogurt.

If you’ve never added yogurt to your oatmeal, I highly recommend giving it a try. Whether you add it on top of warm oatmeal or make overnight protein oats, it adds a big boost of protein and extra-creamy texture and tangy flavor to every bite. A 3/4 cup serving of plain yogurt contains 6 grams of protein, and you can also use Greek yogurt or skyr, which contain 17 and 18 grams of protein per 3/4 cup serving, respectively (4, 5, 6). Not to mention, you can play around with flavors and fruit, like this strawberry yogurt oatmeal, to make it an extra tasty and high-fiber breakfast.

3. Add egg whites.

You’ve probably not considered adding egg whites to your oatmeal but egg white oatmeal is a combination that works. The whites are where most of the protein is found in a single egg, although gram per gram the yolk contains more protein, and are low in fat and relatively low in calories (7, 8). Not only does adding egg whites to your oatmeal add a boost of protein but it makes them extra fluffy and filling too.

4. Add some cottage cheese.

While cheese might not be the first thing that comes to mind when you think of oatmeal, cottage cheese is a great source of protein that can easily be added to your oats. Cottage cheese contains 14 grams of protein per 1/2 cup serving and can be added to a warm bowl of oatmeal or cold overnight oats, much like yogurt (9). If you’re not a fan of the chunky texture of cottage cheese, just purée it in the blender to give it a smooth texture before adding it to your oats.

Infographic with 9 ways to add protein to oatmeal; milk, Greek yogurt, egg whites, nuts, seeds, cottage cheese, protein powder, as well as making savory oatmeal or using a combination of these ideas.

5. Add a sprinkle of seeds or nuts.

Although nuts or seeds are predominantly sources of fat, certain nuts contain higher levels of protein and a sprinkle on top of your oatmeal can help to add a little boost of protein and healthy fat at the same time. Hemp seeds, pumpkin seeds, chia seeds, peanuts, almonds, and pistachios rank as some of the highest protein seeds and nuts and can add a punch of protein and a bit of crunch to every bite (10).

6. Add a drizzle of nut butter.

Along with whole nuts and seeds, nut butters are an easy way to add protein to your oatmeal. Peanut butter tops the list as the highest protein nut butter, at 8 grams per 2-tablespoon serving, followed by almond butter, pistachio butter, cashew butter, and pecan butter (11). However, it is best to be mindful of your portion size when adding nuts butters to oatmeal, as they are considered low-volume foods, and their calorie content can add up rather quickly if you’re not paying attention.

7. Make savory oatmeal.

In addition to adding egg whites, you can increase the protein of oatmeal by making savory oatmeal instead of sweet oats. While many may think it strange, oats are in fact a whole grain that is not inherently savory or sweet – it’s all about what you do with them. Although adding fruits and sugar is one of the more popular ways to prepare rolled oats and steel-cut oats, they can also be taken the savory route with the addition of eggs, cheese, and veggies. Topping a bowl of milky oatmeal with a poached egg, sautéed mushroom, greens, and a sprinkle of cheese can easily create a bowl of oatmeal with over 20 grams of protein.

8. Stir in some protein powder.

Although protein powder should always be considered a supplement to a healthy diet and not a replacement for one, at an average of at least 15 grams of protein per 1-scoop serving, protein powder is a convenient way to boost the protein content of your oatmeal (12). In fact, protein powder can be used in many ways including warm oatmeal and overnight oats, but with so many varieties to choose from, it’s best to learn how to pick the best protein powder for your nutritional needs and dietary style. Be it whey or vegan, chocolate, vanilla, or strawberry, protein powder can increase the protein content, sweetness, and flavor of oatmeal.

9. Add a combination of the above.

If really want to increase the protein content of your oatmeal be sure to use a combination of the above ideas. By cooking your oatmeal with milk, adding a dollop of Greek yogurt on top, and a drizzle of peanut butter, you can easily add over 30 grams of protein per bowl and create a protein-packed breakfast that will keep you full all morning long.

High Protein Oatmeal Recipes:

If you’re looking for ideas or inspiration, here are a few high-protein oatmeal recipes you can try:

The Bottom Line

From milk to yogurt to egg whites, there are plenty of ingredients and ways to add protein to oatmeal. A high-protein breakfast has been shown to increase satiety levels, increase feelings of fullness, help to reduce cravings, as well as support muscle building, tissue repair, and the maintenance of lean muscle mass. For the best results, be sure to use a combination of these protein-boosting tips to help create a protein-packed bowl of oatmeal that will keep you fuelled and full for the day ahead.

Shrimp Fettuccine Alfredo

Published on by

When you think of fettuccine alfredo you may think of a rich dish filled with heavy cream, but an authentic fettuccine alfredo is made with only three ingredients and contains no cream at all! This shrimp fettuccine alfredo is a take on the classic Italian dish, complete with a little boost of protein, and is ready in less than 20 minutes making it a great healthy weeknight dinner.

Fettuccine Alfredo with Shrimp

What is the origin of Alfredo?

Fettuccine alfredo is most definitely a comfort food; long ribbons of pasta are covered in a velvety sauce, however, the authentic recipe is much simpler than people may think. While many consider fettuccine alfredo an American dish, alfredo originated in Italy and, rumor has it, was created by Alfredo Di Lelio. Traditionally known as Fettuccine all’Alfredo, the original dish contains no cream, as the traditional Roman recipe is made with only pasta, butter, and cheese. While American versions of fettuccine alfredo commonly use cream to thicken the sauce, the creamy texture of a traditional alfredo sauce actually comes from the emulsion of starchy pasta water and Parmigiano-Reggiano cheese, a simple cooking technique that creates a silky texture and creamy sauce.

How to Make Shrimp Alfredo Pasta

While making homemade alfredo may seem intimidating, it’s much easier than you may think. If you can cook pasta, melt butter and cheese, and toss things together, you can easily make this classic dish! Here’s what you’ll need to do:

  • Cook the pasta. In a large pot of boiling, well-salted water, cook the fettuccini noodles to al dente or as per the package directions.
  • Cook the shrimp. While the noodles are cooking, cook the shrimp. In a large pan, warm a bit of olive oil and cook the shrimp for 1-2 minutes per side until pink. Be careful to not overcook them as they will cook a bit more once you return them to the pasta.
  • Prepare the alfredo sauce. Once you’ve cooked the shrimp, prepare the alfredo sauce. Add a few spoonfuls of the pasta cooking water to the pan and bring it to a simmer. Then add knobs of butter, allowing it to melt completely before adding more, and whisk it as it melts to incorporate it with the pasta water. Once you’ve added all the butter, add the freshly grated parmesan cheese, in batches, until you’ve reached a smooth and creamy texture. Taste and adjust seasoning with salt and pepper as needed.
  • Toss the pasta in the sauce. Once the pasta is cooked, drain it to remove excess water, then transfer it to the pan with the alfredo sauce and gently toss it to combine.
  • Add the shrimp. Once the pasta and sauce are well combined, return the cooked shrimp to the pan, gently tossing to coat them in the sauce.
  • Serve and enjoy! For optimal flavor and texture, the shrimp alfredo pasta is best served immediately. Feel free to add an extra sprinkle of parmesan cheese, black pepper, and/or garnish of fresh parsley if you like.

What to do with leftovers?

Should there be any, leftover shrimp fettuccini alfredo can be stored in an airtight container in the fridge for up to 3 days.

Can you freeze shrimp fettuccine alfredo?

Yes, shrimp fettuccine alfredo can be frozen in an airtight container for up to 3 months.

Can you reheat shrimp fettuccine alfredo?

Yup. To reheat leftover shrimp alfredo, add the pasta to a large pan on low-medium heat and add splashes of water, stirring consistently, to loosen up the sauce as it cooks until the pasta is warm and the alfredo sauce has a creamy texture.

Alfredo with Shrimp

What proteins go with Alfredo?

While this shrimp alfredo recipe uses shrimp, for obvious reasons, alfredo pasta pairs well with many different protein sources. Here are my top protein recommendations to pair with alfredo:

  • Steak
  • Pork chops
  • Pork tenderloin
  • Bacon
  • Salmon
  • Lobster
  • Clams
  • Mussels
  • Scallops
  • White fish

While truly any of the above protein sources will pair nicely, I think the freshness and lightness of this no-cream alfredo sauce pairs particularly well with fish or shellfish.

What is the best side dish for pasta?

Pasta is a source of complex carbohydrates which, typically, contains a source of fat in the form of oil, butter, or cheese, and often contains protein in the form of meat or fish, therefore, pairing pasta with a side dish of vegetables can help to create a more well-balanced meal by increasing the fiber and micronutrient content. Some high-fiber side dishes would include:

  • Green salad
  • Roasted broccoli
  • Grilled asparagus
  • Steamed green beans

If you’ve yet to try making an authentic homemade fettuccine alfredo, I definitely suggest you give it a go! Not only is it delicious but once you’ve mastered the basics you can take your own twist on the dish, much like I did with high-protein shrimp fettuccine alfredo.

More Pasta Recipes:

Print
Shrimp Fettuccine Alfredo

Shrimp Fettuccine Alfredo

Author: Stephanie Kay

This fettuccine Alfredo with shrimp is a twist on an authentic fettuccine alfredo. The addition of tender shrimp to this dish creates a well-balanced meal complete with over 40 grams of protein per serving.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Pasta
  • Method: Stovetop
  • Cuisine: Italian
Print Recipe

Ingredients

  • 8–10 shrimp, thawed and peeled
  • 1 tablespoon olive oil
  • 8 ounces fettuccine, dry
  • 2 tablespoons butter, unsalted
  • 1/2 cup parmesan cheese, freshly grated
  • Salt
  • Black pepper
  • Fresh parsley, finely chopped

Instructions

  1. In a large pot, bring well-salted water to a boil, and cook the fettuccine as per package instructions. While the pasta is cooking, reserve 1 cup of the cooking water.
  2. In a large skillet on medium-high heat, warm the olive oil, then add shrimp to the pan in a single layer and cook for 1-2 minutes per side until slightly pink and no longer translucent. Once cooked, remove the shrimp from the pan and set it aside on a plate.
  3. In the same pan, on medium heat, add ½ cup of the pasta cooking water and bring to a gentle simmer. Add the butter, one ½ tablespoon of butter at a time, and allow it to melt, occasionally whisking to encourage it.
  4. Once the butter is melted, slowly add the grated cheese in batches, allowing it to melt before adding more, whisking constantly until it’s well incorporated with the butter and the sauce is smooth.
  5. Once cooked, add the drained pasta to the pan with the butter and cheese mixture, gently tossing the pasta in the sauce, and add more of the pasta cooking liquid as needed, until well coated.
  6. Return the cooked shrimp to the pan and toss gently to incorporate it with the pasta.
  7. Serve immediately with a sprinkle of black pepper, fresh parsley, and additional parmesan cheese.
  8. Leftovers can be stored in an airtight container in the fridge for 3 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 617 calories
  • Sugar: 3 grams
  • Fat: 20 grams
  • Carbohydrates: 64 grams
  • Fiber: 3 grams
  • Protein: 44 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Serving Size vs. Portion Size: What’s the Difference?

Published on by

The terms serving size and portion size are often used interchangeably; however, they are not the same thing, and understanding the difference between them can help to bring some clarity to your food choices. Here’s a breakdown of the definition of serving size and portion size, the differences between them, as well as an explanation of how to determine portion sizes and how to convert serving sizes to portion sizes.

A serving size bowl of pasta and a portion size bowl of pasta

Table of contents

What’s the difference between serving size and portion size?

A serving size is the amount of food listed on a packaged food’s nutrition facts label, while a portion size is how much food you choose to eat at one time.

Serving sizes are standardized measurements; listed in common household measurements such as cups or tablespoons, followed by the metric amount in grams, and are used to quantify nutrition data for comparative purposes (1, 2). The serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table, and is not necessarily the suggested quantity of food you should eat.

By checking the serving size on a label, you can understand how many servings a package of food contains, how much food is required to consume the listed calories and nutrients, and compare nutrition information on different products.

A portion size is how much an individual chooses to eat at one time, which may be more or less than a serving size. Although some health organizations, including the FDA, have changed serving sizes to more closely reflect the amount of food people typically eat, it does not always match.

For instance, if the serving size on a package of ice cream is a 1/2 cup but an individual chooses to eat 1 cup of ice cream, although they are eating one portion of ice cream, they are in fact consuming 2 servings.

Remember, the serving size on a label is not a recommendation for how much you should eat; it is a standardized measurement to be used for data and comparative purposes.

Infographic explaining the differences between serving sizes and portion sizes.

How to Determine a Portion Size

There are many different ways to determine exactly how much you should eat, from calorie counting to macro counting; however, a simple and effective way to estimate portion sizes is to use your hand (3). Using your hand as a tool can help you estimate portion sizes for different foods and manage your total calorie intake to help ensure you aren’t eating too little or too much. Your hand is a great portion control tool because it is proportionate to your body, its size never changes, it’s always with you, and there is no weighing or measuring required. The hand portion method can be used for different foods as follows:

  • 1 portion of protein = 1 palm
  • 1 portion of carbohydrates = 1 fist
  • 1 portion of fruits and vegetables = 1 fist
  • 1 portion of fat = 1 thumb
Serving sizes vs portion sizes with your hand.

Estimating Portion Sizes with Your Hand

Converting Serving Sizes into Portion Sizes

Once you’ve determined your portion size, you can use the information from the serving size on the nutrient facts label to determine the nutritional value of your portion size. By doing a little math, you can determine exactly how many calories and how much fat, carbohydrate, fiber, and protein you are consuming in your chosen portion.

Infographic of serving sizes vs portion sizes on a nutrition facts label.

For example, if the serving size of a cracker brand is 4 crackers according to the nutrition facts labels and includes 70 calories, 3 grams of fat, 10 grams of carbohydrate, 1 gram of fiber, and 1 gram of protein, but an individual chooses to eat 12 crackers, which is 3 times the serving size, the nutrition information of the portion size can be determined by multiplying by 3. Therefore, the nutritional value of their portion size would be 210 calories, 9 grams of fat, 30 grams of carbohydrate, 3 grams of fiber, and 3 grams of protein.

Nutrition Data 1 serving (4 crackers)1 portion (12 crackers)
Calories70 calories210 calories
Fat3.0 grams9.0 grams
Carbohydrate10.0 grams30.0 grams
Fiber1.0 grams3.0 grams
Protein1.0 grams3.0 grams

All nutrition data from USDA multigrain crackers.

The Bottom Line

Serving sizes and portion sizes are not the same. A serving size is a standardized measurement found on a product’s nutrition facts label, while a portion size is the amount of food an individual chooses to eat. Serving sizes are not designed as recommended portion sizes but rather for comparative purposes or to determine the nutrition information of the portion size consumed.

Morning Glory Baked Oatmeal

Published on by

If you love a morning glory muffin, you’re going to love this morning glory baked oatmeal. Filled with apples, carrots, raisins, coconut, walnuts, cinnamon, and ginger, this baked oatmeal recipe is a hearty and heart-warming breakfast packed full of flavor.

Morning Glory Baked Oatmeal

Baked oatmeal continues to be one of my favorite make-ahead breakfast options. Not only are there endless flavors to choose from but it’s easy to make, stores well in the fridge for days, and can be enjoyed hot or cold making it perfect for a quick weekday breakfast.

How to Make Morning Glory Baked Oatmeal

This morning glory baked oatmeal was inspired by one of my favorite muffin flavors, the morning glory muffin. Made with a little bit of everything, this baked oatmeal is packed full of flavors, while being a well-balanced breakfast that is packed full of nutrients in a single dish. Here’s what you’ll need to do:

  • Combine the dry ingredients. In a bowl, combine the rolled oats, raisins, shredded coconut, walnuts, sugar, spices, baking powder, and a pinch of salt.
  • Combine the wet ingredients. In a separate bowl, add the milk, juice, egg, butter, and vanilla extract and stir to combine. Then add the shredded carrot and apple and stir again to combine.
  • Mix the dry and wet ingredients. Add the milk mixture to the oat mixture and stir until well incorporated, then transfer the mixture to a prepared baking dish.
  • Baked until golden brown. Transfer the baking dish to the oven and cook until the oats are set and golden brown.
  • Serve, add toppings, and enjoy! The baked oatmeal can be served immediately as is or with additional toppings such as maple syrup, honey, or yogurt. It can also be made ahead of time, cooled, and stored in an airtight container for up to 5 days.

While the traditional morning glory recipe calls for walnuts, you can use pecans, almonds, or another nut if you prefer. Not to mention, you can also add a pinch of nutmeg and, if you’re using a fresh orange, feel free to add a bit of orange zest for an extra boost of flavor.

How to Make them Gluten-Free: Use certified gluten-free oats.

How to Make them Dairy-Free: Swap the milk for almond milk and use coconut oil instead of butter.

How to Make them Egg-Free: Omit the egg and use a flax egg instead: mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water, let sit for 10 minutes to thicken, and then add to the oat mixture.

How to Make them Sugar-Free: You won’t be able to make this recipe completely sugar-free as the raisins, shredded coconut, carrots, apples, milk, and pineapple juice all contain natural sugars, however, you can omit or reduce the brown sugar to reduce the content of added sugars if you like.

How to Serve Baked Oatmeal

Once baked, baked oatmeal can be served warm or cold, on its own, or topped with a bit of milk or yogurt for additional protein. I personally enjoy this morning glory oatmeal cold with a generous dollop of Greek yogurt, a drizzle of maple syrup, and a sprinkle of cinnamon. It feels like you’re having a healthy carrot cake for breakfast!

Morning Glory Oatmeal Bake

Is baked oats the same as oatmeal?

Baked oats and oatmeal are very similar in nature; however, their preparation method and texture are very different. While there are many different recipes and versions of baked oats, they are essentially a cake-like version of a bowl of oatmeal, while still being good for you.

Is baked oatmeal healthy?

Absolutely! Oats are some of the healthiest whole grains on earth and baked oatmeal is simply another way to prepare a traditional bowl of oatmeal or porridge. Instead of cooking the oats in a pot on the stovetop, with the help of some leaving agents like baking powder and salt, they are simply baked in the oven. The process of baking oats in the oven does not diminish their nutritional value.

Can you make baked oats with steel-cut oats?

While you can make baked oats with steel-cut oats, it is not recommended. Not only do steel-cut oats take longer to cook but they do not provide the same texture as rolled oats or old-fashioned oats. I do not recommend using steel-cut oats in a baked oatmeal recipe.

Can you reheat baked oats the next day?

Yes, baked oats can easily be reheated the next day in the oven or microwave. To reheat them in the oven, warm the oven to 350°F, place the oats in an oven-proof dish, cover with foil, and reheat for 20 minutes. To reheats them in the microwave, place the baked oats in a microwave-safe dish and warm for 1 minute on high or with additional 30-second increments until warm.

More Baked Oatmeal Recipes:

Print
Morning Glory Baked Oatmeal

Morning Glory Baked Oatmeal

Author: Stephanie Kay

Filled with rolled oats, apple, carrots, walnuts, and shredded coconut, this morning glory oatmeal bake is a well-balanced breakfast complete with fibre, protein, and healthy fats. Enjoy it on its own or top it with milk or yogurt for an extra boost of protein.

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

Ingredients

  • 2 1/2 cups rolled oats or old-fashioned oats
  • 1/2 cup raisins
  • 1/4 cup shredded coconut, unsweetened
  • 1/2 cup walnuts, roughly chopped
  • 1/4 cup brown sugar, packed
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 1/2 cups milk
  • 1/4 cup pineapple juice or orange juice
  • 1 teaspoon pure vanilla extract
  • 1 egg, whisked
  • 2 tablespoons butter, melted
  • 1 medium apple, skin on, grated
  • 1 medium carrot, peeled and grated

Instructions

  1. Preheat the oven to 375°F and grease an 8-inch or 9-inch baking dish with melted unsalted butter or cooking spray.
  2. In a medium bowl, combine all the dry ingredients; rolled oats, raisins, shredded coconut, walnuts, brown sugar, cinnamon, ginger, baking powder, and salt, and stir to combine until everything is well mixed.
  3. In a large bowl, add the milk, juice, vanilla extract, egg, and melted butter, and whisk until well combined. Then add the shredded apple and shredded carrot and mix again until well incorporated.
  4. Transfer the wet ingredients to dry ingredients and, using a wooden spoon or spatula, mix until well incorporated. Then transfer the mixture to the baking dish, spreading it out evenly.
  5. Transfer the baking dish to the oven for 40-45 minutes or until golden brown and the middle is set.
  6. Once baked, remove the baking dish from the oven and allow the baked oatmeal to cool slightly before serving with a dollop of yogurt, a drizzle of maple syrup, and or a sprinkle of cinnamon. Any leftovers can be covered with foil or placed in an airtight container for up to 5 days.

Nutrition

  • Serving Size: 1 slice
  • Calories: 409 calories
  • Sugar: 26 grams
  • Fat: 16 grams
  • Carbohydrates: 55 grams
  • Fiber: 6 grams
  • Protein: 11 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Is Beef Jerky Healthy?

Published on by

Beef jerky is said to be a high-protein, low-carb, and moderate-calorie snack but is beef jerky actually healthy? Here is a review of beef jerky; what it is, how it’s made, the nutrition facts and health benefits of beef jerky, and things to consider when buying beef jerky.

A pile of beef jerky on a wood surface.

What is Beef Jerky?

Beef jerky is made from lean beef meat that has been cut into strips and dried to create a shelf-stable form of meat. The word jerky is actually derived from the word “charqui” (ch’arki), which describes dried meat strips, jerky may be produced using a combination of curing, smoking, and drying procedures. (1)

Traditionally, jerky was made from the sun, wind, and smoke of fire as a method to preserve meat without refrigeration. Today, most jerky products are made from a combination of curing, smoking, and drying procedures, and are often flavored with a mixture of seasonings.

Beef Jerky Nutrition and Benefits

Beef jerky is predominantly a source of protein with a moderate amount of fat and very little carbohydrate, sugar, and fiber.  On average, one ounce (28 grams) of beef jerky contains (2):

  • Calories: 116
  • Fat: 7.3 grams
  • Protein: 9.4 grams
  • Carbohydrates: 3.2 grams
  • Sugar: 2.6 grams
  • Fiber: 0.5 grams

In addition to being a high-protein and low-carb food, beef jerky is also rich in many vitamins and minerals. Per one-ounce (28 grams) serving, beef jerky contains (2):

  • Zinc: 21% of the Daily Value (DV)
  • Vitamin B12: 12 % of the DV
  • Phosphorus: 9% of the DV
  • Folate: 9% of the DV
  • Iron: 8% of the DV
  • Copper: 7% of the DV
  • Choline: 6% of the DV
  • Selenium: 5% of the DV
  • Potassium: 4% of the DV
  • Thiamine: 4% of the DV
  • Magnesium: 3% of the DV
  • Riboflavin: 3% of the DV
  • Niacin: 3% of the DV

The exact macronutrient and micronutrient composition of beef jerky will vary based on the cut of meat and seasonings used.

Infographic with beef jerky nutrition facts per 1 ounce serving; 116 calories, 9.4 grams of protein, 7.3 grams of fat, 3.2 grams of carbohydrates, 2.6 grams of sugar, and 0.5 grams of fiber.

Benefits of Beef Jerky

High in Protein

Made with lean cuts of meat, beef jerky is high in protein while being low in carbohydrates and moderate in fat. A mere one-ounce serving of jerky contains 9 grams of protein, while it only contains 3 grams of carbohydrates and 2.5 grams of sugar.

Low in Sugar

Compared to many other portable snacks, beef jerky is very low in sugar. Although some brands do contain added sugar, on average, a one-ounce serving of jerky contains a mere 2 grams of sugar, which is far less than the average granola bar, flavored yogurt, or trail mix.

Rich in Micronutrients

In addition to being high in protein, beef jerky is also a dense source of micronutrients, especially zinc, vitamin B12, phosphorus, folate, and iron.

Convenient

One of the biggest benefits of beef jerky is its convenience. Given its dehydrated and, therefore, shelf-stable, beef jerky is a convenient and portable no-cook protein source and makes a great snack for travel, hiking, camping, or other instances when refrigeration is not an option.

Other Things to Consider

Sodium Content

Because it’s cured, jerky is high in sodium. Although brands will vary, on average, a one-ounce serving of jerky contains 506 milligrams of sodium, or roughly 22% of the recommended daily amount, which is 2,300 mg per day. (3)(4) Whenever possible, look for brands and flavors with lower sodium content.

Processing

Beef jerky is considered a processed form of red meat and some studies have found a correlation between the consumption of red meat and processed meat and higher risks of heart disease and cancer. (5)(6)(7)(8)(9) However, the studies on processed meat consumption are all observational in nature and, therefore, simply show that people who eat processed meat are more likely to get these diseases, they can not prove that processed meat caused them. In general, the evidence that links both processed and unprocessed meat to disease is weak and low certainty.

Other Ingredients

It’s also important to consider the ingredients used to make beef jerky. Although brands will vary widely, some may also contain unnecessary additives or common food allergens, such as soy or gluten, which may be of concern to some individuals.

Is Beef Jerky Good For Weight Loss?

Beef jerky can certainly be consumed as part of an effective weight-loss strategy. Protein helps to boost satiety hormones and reduce hunger hormones and increase the body’s thermic effect of food, which have all been shown to be beneficial for weight loss. (10)(11)(12) When total calories are controlled for and when consumed in a calorie deficit, beef jerky is a high-protein snack that can help to support a goal of weight loss.

Is Beef Jerky a Healthy Snack?

Beef jerky is most definitely a healthy snack. Portable, high in protein, and low in sugar, beef jerky is a nutritious and very convenient healthy snack and is a great option whether you are at home, at the office, or on the go.

How to Pick a Healthy Beef Jerky

Here are a few tips to consider when buying beef jerky:

  1. Read the Ingredients: Be sure to read the ingredients and look for options with real food ingredients such as beef, salt, and spices.
  2. Look for a High Protein Content: Look for options with the highest protein content per serving, and lower fat and carbohydrate content.
  3. Aim for a Lower Fat Content: Although not essential, opting for jerky made from leaner cuts of beef can help to keep total fat content, and therefore calorie content down, making it a more optimal choice when looking to support a goal of weight loss.
  4. Keep it Low Sodium: While salt is an essential ingredient in jerky production, consumed in excess it is less than ideal. Look for options with less than 500mg of sodium per one-ounce serving.
  5. Look for Less Sugar: While small amounts of sugar can add texture and taste, it’s best to limit it overall. Look for options with less than 3 grams of sugar per one-ounce serving.

Although it may not work perfectly every time, simply make the best choice with the options that are available.

Alternatives to Beef Jerky

In addition to beef, jerky can be made out of a wide variety of proteins. While the most popular options include beef, pork, and turkey, jerky can also be made from bison, elk, venison, and fish such as salmon and tuna. All of the options are highly nutritious choices and great alternatives to a classic beef jerky if you’re looking for a variety of jerky options.

The Bottom Line

Beef jerky is a high-protein and nutrient-rich snack that can most certainly be included in a healthy diet. Although beef jerky can be made at home, it is a portable and convenient snack that you can also find in grocery and convenience stores. When buying beef jerky, be sure to read the ingredients list and nutrition label and look for options made of whole foods that are higher in protein and lower in sodium.

Chicken Tortilla Casserole

Published on by

Filled with chicken, black beans, sweet potatoes, and layers of corn tortillas topped with cheese, this chicken tortilla casserole is a well-balanced and flavor-packed meal. Make this enchilada-inspired casserole on a busy weeknight and you’ll have plenty of leftovers for healthy meals for days to come!

Chicken Tortilla Casserole

How to Make Chicken Tortilla Casserole

This chicken tortilla casserole recipe is a cross between a chicken enchilada casserole and lasagne baked into a single dish. Here’s how to make it:

Prepare the chicken. Chicken is the primary source of protein in this casserole. Although the recipe calls for shredded chicken breasts because I find them quick to cook, using rotisserie chicken, leftover roast chicken, chicken thighs, or chicken legs would work just as well and add an extra depth of flavor to the dish.

Prep the veggies. Peel and dice the sweet potatoes and then add them to a baking sheet until partially cooked, chop and good the vegetables, and strain and rinse the black beans.

Make the sauce. This casserole is bound together by a vegetable-filled tomato sauce, which helps to increase the fiber and micronutrient content of the dish.

Layer the casserole. Once the chicken is shredded, sweet potatoes are cooked, black beans are strained and the sauce is ready, you can begin building the casserole. Fill a prepared baking dish with alternating layers of tortillas, sweet potatoes, black beans and sauce, and tortillas, chicken, and sauce until all of the ingredients have been used and the casserole dish is full.

Bake the casserole. Once prepared, the casserole can be transferred to the oven to bake.

Sprinkle with cheese. When the casserole is almost ready, remove it from the oven and cover the top with shredded Monterey Jack cheese or Harvati cheese. If you can find either of those, a sharp cheddar cheese would also work well.

Bake again. Return the casserole to the oven and bake until the cheese is melted and the top is golden brown.

Slice and serve! When the casserole is ready, slice and serve as is or with toppings of your choice.

What can I substitute for corn tortillas?

For the best results, I recommend using white corn tortillas, as they tend to be softer than yellow corn tortillas, which gives the casserole more structure and a better texture to hold it together. If you don’t have access to corn tortillas, flour tortillas will also work well.

Tortilla Chicken Casserole

What to serve with chicken tortilla casserole?

This easy, cheesy, chicken tortilla casserole satisfies like comfort food while being a healthy and well-balanced meal complete with protein, fiber, and healthy fats. The casserole can be served on its own, hot or cold, with a side dish and/or toppings. Topping and side dish suggestions include:

  • Sour cream
  • Salsa
  • Avocado
  • Guacamole
  • Fresh cilantro
  • Tortilla chips
  • Mexican rice
  • Green salad

Storage and Reheating

In the fridge. Once cooled, the casserole can be stored in the refrigerator in the original baking dish, covered with plastic wrap or aluminum foil, or in a separate airtight container for up to 5 days.

In the freezer. The casserole can be stored in an airtight container, whole or in individual portions, in the freezer for up to 3 months. If you prefer to freeze the casserole in the baking dish, ensure that it is tightly covered with aluminum foil and plastic wrap and then placed in a freezer-safe bag.

To reheat. For the best results, thaw and/or allow the casserole to come to room temperature and then transfer it to the oven at 350°F for 15-20 minutes or until warmed through. If you prefer to reheat it in the microwave, warm individual portions for 1-2 minutes or in 30-second increments until heated through.

More Healthy Casserole Recipes:

Print
Chicken Tortilla Casserole

Chicken Tortilla Casserole

Author: Stephanie Kay

This Mexican-inspired chicken tortilla casserole is easy to make while being packed full of flavour. Plus, leftovers store well in the fridge or freezer so you’ll have healthy meals ready to go for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour 5 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 8 servings 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Mexican
Print Recipe

Ingredients

  • 2 chicken breasts, cooked and shredded (3–4 cups)
  • 1 sweet potato, diced
  • 1 1/2 tablespoons olive oil
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 4 cloves garlic, minced
  • 1 can (28 oz.) can crushed tomatoes
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 teaspoon salt
  • 1 can (14 oz.) black beans, strained and rinsed
  • 15 corn tortillas
  • 1 cup chicken broth, or water
  • 1 1/2 cups (5 oz.) grated Monterey Jack cheese or Havarti cheese

Instructions

  1. Preheat the oven to 375°F and grease a 9×13-inch baking dish with a drizzle of olive oil or cooking spray.
  2. If the chicken isn’t already cooked, place the chicken breasts on a baking sheet, and transfer them to the oven; bake the chicken breasts in the oven for 25 minutes or until cooked through. Once cooked, remove the chicken from the oven, place cooked chicken breasts on a cutting board and use two forks to shred the chicken into bite-size pieces.
  3. On a large baking sheet or tray, add diced sweet potatoes, drizzle with 1/2 tablespoon of olive oil, and toss until all of the potatoes are well coated. Transfer to the oven and allow to bake for 20 minutes or until the sweet potatoes are tender. Don’t worry if they still have a little bite to them, they will cook again in the casserole.
  4. In a large pot on medium heat, warm the remaining tablespoon of olive oil, then add the diced red onion, and cook for 3-4 minutes until tender. Add diced bell peppers and garlic and cook for another 2-3 minutes until all of the vegetables are tender.
  5. Once the vegetables are cooked, add chili powder, cumin, paprika, oregano, cayenne pepper (optional), and salt to the pot, stir to coat the vegetables and cook for another 30 seconds or so until fragrant.
  6. Add the can of crushed tomatoes and chicken broth, stir to combine with the vegetables, reduce heat to a simmer and continue to cook, stirring occasionally, for 10 minutes or until it’s time to build the casserole.
  7. Once the potatoes are cooked, remove them from the oven, set them aside, and build the casserole.
  8. Layer the bottom of the greased 9×13-inch baking dish with tortillas (about 5), overlapping them as needed to ensure the dish is well covered. You can cut some in half to help create better coverage.
  9. Top the tortilla layer with cooked sweet potato and black beans, spreading them across the dish evenly, then cover with roughly 1/3 of the tomato and vegetable mixture, about 4 ladles full, until well covered. Then top with another layer of tortillas, overlapping as need to ensure it’s well covered.
  10. Top the second tortilla layer with shredded chicken and 1/2 of the tomato and vegetable mixture (leaving a bit for the top layer), spreading it across the dish evenly to ensure the chicken is well covered with sauce.
  11. Add a final layer of tortillas, top with the remaining sauce, spread it out to ensure the tortillas are well covered, and top with shredded cheese.
  12. Cover the baking dish with aluminum foil and then transfer to the oven to bake for 35 minutes. Once baked, remove the aluminum foil and bake uncovered for a final 10-15 minutes until cheese is melted and bubbling and the top is slightly golden in colour.
  13. Once baked, remove from the oven and allow to rest for 5 minutes before serving. Serve warm with desired toppings.
  14. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 381 calories
  • Sugar: 8 grams
  • Fat: 13 grams
  • Carbohydrates: 44 grams
  • Fiber: 10 grams
  • Protein: 24 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Pear Grilled Cheese

Published on by

Take your grilled cheese game to the next level with this brie and pear grilled cheese! Layered with crisp pear slices, creamy brie cheese, sweet honey, and zesty arugula, this simple sandwich is the perfect combination of flavors.

Brie and Pear Grilled Cheese

Are grilled cheese good for you?

First things first, grilled cheese is good for you. While grilled cheese has a bad reputation for being an unhealthy dish, the reality is, that grilled cheese is a recipe and by adapting the ingredients you use you can easily create a healthy and well-balanced meal. Although a classic American-style grilled cheese is made with refined white bread and processed cheese slices, by opting for higher-quality bread, such as sourdough, sprouted grain bread, or whole grain bread, and including real cheese you can quickly increase the overall nutritional value of any grilled cheese sandwich. Not to mention, by including vegetables and additional protein sources you can create a more macronutrient-balanced meal.

How to Make a Healthy Grilled Cheese

Making a healthy grilled cheese doesn’t need to be complicated, it’s all about reading labels and using real ingredients. Here’s what you need to make a healthy grilled cheese:

Good-Quality Bread: Opting for a higher-quality bread, such as sourdough, sprouted grain bread, or whole grain bread, can help to increase the fiber content and micronutrient content of a grilled cheese sandwich.

Real Cheese: Including a source of real cheese, made simply of milk, enzymes, cultures, and salt, will help to ensure you’re using a higher quality product with fewer additives and higher nutrient content.

Healthy Fat: Be sure to use healthy fat such as real butter or olive oil for the best flavor, texture, and nutritional value.

Veggies or Fruit: Including vegetables or fruit in a grilled cheese can help to increase the fiber and micronutrient content of the meal.

Additional Protein: While cheese does contain moderate amounts of protein, as do certain styles of bread, including an additional source of protein, such as sliced turkey or chicken, can help to increase the protein content of a grilled cheese sandwich.

What You’ll Need for a Brie and Pear Grilled Cheese

This healthy pear grilled cheese is super easy to make, here’s what you’ll need:

  • Bread
  • Butter
  • Brie cheese slices
  • Ripe pear slices
  • Arugula
  • Honey

I opted to use a multigrain bread for this grilled cheese simply because it’s what I had on hand, however, sourdough, French bread, and brioche would all work particularly well. For the best results, ensure that you use a ripe pear to add a natural touch of sweetness while adding a source of fiber at the same time.

How to Make it

Making pear grilled cheese is as easy as making classic grilled cheese, you just add slightly different ingredients! Here’s what you’ll do:

  1. Prep the bread. Spread each slice of bread with butter on one side.
  2. Layer with cheese and fillings. Flip the slices of bread over, layer one slice of bread with brie cheese slices, pear slices, and arugula, spread the other slice with honey, and close to create a sandwich.
  3. Grill it up! Place the sandwich in a pan or skillet on medium heat and cook to melt the cheese and until each side of the sandwich is golden brown.

Healthy Grilled Cheese with Pear

What cheese goes best with pears?

Pears go well with many different kinds of cheese. While I opted to use brie cheese in this healthy grilled cheese sandwich, pears also pair well with camembert, gorgonzola, goat cheese, cheddar, and gouda.

What can I add to my grilled cheese to make it better?

Whether you’re looking to boost the flavor content or the nutritional content of your grilled cheese, there are plenty of different things that you can add to grilled cheese. Here are some of my favorites:

  • Mustard
  • Mayonnaise
  • Jam or chutney
  • Hot sauce
  • Pesto
  • Pickles
  • Caramelized onions
  • Olives
  • Fresh herbs
  • Fruits
  • Vegetables
  • Fried egg
  • Deli meat
  • Bacon
  • Smoked salmon

Whether you choose to amp up your grilled cheese sandwich or follow my exact recipe for this pear grilled cheese, when you choose your ingredients with intention, grilled cheese can be a delicious and nutritious addition to any healthy diet.

More Grilled Cheese Recipes:

Print
Brie and Pear Grilled Cheese

Pear Grilled Cheese

Author: Stephanie Kay

A delightful combination of savoury and sweet, this brie and pear grilled sandwich is a sophisticated take on the classic sandwich.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 sandwich 1x
  • Category: Sandwich
  • Method: Grilled
  • Cuisine: American
Print Recipe

Ingredients

  • 2 slices of bread, of choice
  • 1 tablespoon butter
  • 1/2 pear, ripe, thinly sliced
  • 1 1/2 ounces brie cheese, thinly sliced
  • 1 teaspoon honey
  • 1/4 cup arugula (optional)

Instructions

  1. Lay bread slices on a cutting board and spread each slice with half of the butter on one side.
  2. Flip the bread on the cutting board and then layer the inside of one slice with half of the sliced brie cheese, sliced pear, arugula, and the remainder of the sliced brie cheese. Spread honey on the inside of the other slice of bread and top to create a sandwich.
  3. Warm a pan to medium heat then add the sandwich, buttered side down, and cook until browned, about 3-4 minutes, then flip and repeat on the other side.
  4. Once cooked, remove from the pan and serve immediately.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 442 calories
  • Sugar: 16 grams
  • Fat: 25 grams
  • Carbohydrates: 46 grams
  • Fiber: 4 grams
  • Protein: 15 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Bean and Bacon Soup

Published on by

A classic comfort dish, this bean and bacon soup is a healthy and heart-warming meal! Filled with all of the flavors of grandma’s home cooking, this fiber, and protein-packed soup works equally well as a main course or as a starter for lunch or dinner.

Bean and Bacon Soup Recipe

If you’re a fan of Campbell’s bean and bacon soup, you’re going to love this recipe! This homemade version is filled with all of the flavors without any funky added ingredients.

Is bean with bacon soup good for you?

Contrary to popular belief, homemade bean and bacon soup is healthy. Made with white beans, vegetables, chicken broth, and strips of bacon, bean soup with bacon is both a high-fiber and high-protein meal.

In fact, bacon is far more nutritious than people think. Bacon is a source of protein, B vitamins, selenium, phosphorus, and various other mineral and micronutrients (1). While bacon is higher in fat and, therefore, calories than other cuts of pork or meat, consumed in moderate amounts it can most certainly be included in a healthy and well-balanced diet.

By reading labels and choosing your ingredients with care, you can create a hearty soup that tastes just as good as it is good for you.

Best Beans to Use

For the best results, be sure to use dry beans for bacon and bean soup. Although you can certainly use canned beans if you’re in a pinch, dry beans provide a better texture and flavor to bean and bacon soup, not to mention, that they are much cheaper per serving. This recipe calls specifically for navy beans, however, you could easily use cannellini beans, great northern beans, or pinto beans if you prefer.

Best Bacon to Use

All styles of bacon, thick or thin, American or Canadian, classic or Maple, work well in the soup and give it the perfect balance of salty and savory in every bite. If you’re concerned about sodium content simply read the label and opt for low-sodium bacon.

Best Broth to Use

Homemade broth will always be the best tasting and, arguably, most nutritious option, however, there are many healthy broth brands available at grocery stores. I suggest using chicken broth or chicken stock for this recipe, as it provides the deepest flavor, however, a vegetable broth will also work if necessary. I do not recommend using water as it will leave the soup lacking flavor. If you’re concerned about sodium content, read the label and opt for a low-sodium chicken broth.

Bean Soup with Bacon

Storage and Reheating

If you want to make this bean and bacon soup ahead of time, or have leftovers, allow the soup to cool completely and then transfer it to an airtight container and store it in the fridge for up to 4 days or in the freezer for 3 months. To make grad-and-go meals easier, freeze the soup in individual portion containers as opposed to one large container.

To reheat from the fridge, transfer the soup to a pot on the stovetop on medium heat and cook for 5 minutes or until warm.

To reheat from the freezer, remove the container from the freezer, allow the soup to thaw completely, and then transfer it to a pot on the stovetop on medium heat and cook for 5 minutes or until warm.

The soup can also be reheated in the microwave; add the thawed soup to a microwave-safe container and reheat for 1 minute, with additional 30-second increments as needed, until warm.

Colder weather calls for hearty soups and that’s exactly what this bean and bacon soup is. With its thick and creamy texture, the soup has that stick-to-your-ribs kind of feeling and is an incredibly satisfying, satiating, and nourishing meal on a cold day.

More Bean Soup Recipes:

Print
Bean and Bacon Soup Recipe

Bean and Bacon Soup

Author: Stephanie Kay

This easy bean and bacon soup is a hearty and healthy meal packed full of protein and fibre.

  • Author: Stephanie Kay
  • Prep Time: 1 hour
  • Cook Time: 1 hour
  • Total Time: 2 hours
  • Yield: 5 servings 1x
  • Category: Soup
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 cup navy beans, dry
  • 8 slices bacon, diced
  • 1 large onion, diced
  • 2 ribs celery, sliced
  • 4 large carrots, peeled and diced
  • 4 cloves garlic, minced
  • 2 teaspoons thyme
  • 2 tablespoons tomato paste
  • 5 cups chicken broth
  • 1 bay leaf
  • 1 handful fresh parsley, minced

Instructions

  1. Add beans to a colander, rinse with cold water, and remove and discard split, broken, or discoloured beans. Transfer beans to a bowl; cover with cold water and let soak overnight, or for at least 1 hour. Once soaked, strain the beans to remove any excess water.
  2. In a large pot on medium-high heat, add diced bacon and cook until golden and crisp. Once cooked, remove bacon from the pan using a slotted spoon, and transfer it to a paper towel-lined plate to drain, leaving roughly 2 tablespoons of bacon grease in the pot.
  3. Reduce the heat to medium, add the onion, celery, and carrots and cook, stirring occasionally, for 4-5 minutes until the vegetables are tender and onions are translucent.
  4. Add garlic and thyme and cook for an additional minute until fragrant. Return cooked bacon to the pot and stir to combine.
  5. Add tomato paste and strained beans, stir to combine with the vegetable and bacon mixture, then add broth and bay leaf and stir again to ensure everything is well incorporated.
  6. Bring the mixture to a boil, then reduce the heat to medium-low and simmer gently, stirring occasionally, until the beans are tender, roughly 1 hour to 1 hour and 30 minutes.
  7. Once the beans are cooked, add the parsley, stir to combine (feel free to add extra broth or water to adjust consistency to your liking) and season with salt and black pepper to taste.

Nutrition

  • Serving Size: 1 serving
  • Calories: 381 calories
  • Sugar: 7 grams
  • Fat: 19 grams
  • Carbohydrates: 36 grams
  • Fiber: 9 grams
  • Protein: 18 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Tempeh vs. Tofu: Which is Healthier?

Published on by

Tempeh and tofu are both sources of plant-based protein made from soy, and although similar in nature, their method of production and nutritional values differ. So, what’s the difference between tempeh and tofu? And which one is healthier? Here is everything that you need to know about tempeh vs. tofu: what they are, how they are made, their health benefits, and nutrition facts.

Close up image of tempeh vs. tofu.

Table of contents

What is tempeh?

Tempeh is a cake-like product made by cooking and fermenting soybeans. To make tempeh, soybeans are soaked and boiled before being fermented with a piece of tempeh or genus Rhizopus. During fermentation, mold covers the beans and binds them together into a solid block, which is cut into smaller pieces (1, 2). This traditional Indonesian food has a nutty taste and dense texture. Although typically made from soybeans, tempeh can be made from just about any bean, grain, or seed.

Tempeh is a good source of fiber and plant-based protein and, thanks to the fermentation of the soybeans, is also a source of probiotic bacteria; however, unlike other fermented foods, tempeh cannot be eaten raw. It must be cooked before consumption, which may deactivate some of the beneficial bacteria.

What is tofu?

Tofu, also known as bean curd, is made by coagulating soy milk into solid white blocks in a process similar to cheese making. First, dried soybeans are soaked in water, crushed, and boiled to create soy “milk”, salt coagulants are then added to separate the curds from the whey, which is poured into molds to allow the whey to run off, resulting in soft cakes known as tofu (3).

Tofu can be made into extra-soft, soft, firm, or extra-firm cakes depending on the method of preparation. Similar to tempeh, tofu is a source of plant-based protein and fiber.

Tempeh vs. Tofu Nutrition

Both tempeh and tofu are relatively low in calories, sources of protein and fiber, and do not contain any sugar. Here is a comparison of a 100-gram serving of tempeh vs. tofu (4, 5).

NUTRITION PER 100 grams TEMPEHTOFU
Calories167 calories94 calories
Protein19.0 grams9.4 grams
Fat5.4 grams5.3 grams
Carbohydrate11.9 grams2.4 grams
Fiber8.3 grams2.4 grams
Sugar 0.0 grams0.0 grams

Calories

A 100-gram serving of tempeh contains 167 calories, while a 100-gram serving of tofu contains 94 calories, making tofu the lower-calorie option.

Protein

While both tempeh and tofu contain protein, tempeh contains more protein per serving. A 100-gram serving of tempeh contains 19.0 grams of protein, while a 100-gram serving of tofu contains 9.4 grams of protein.

Fat

Tempeh and tofu contain similar amounts of fat. A 100-gram serving of tempeh contains 5.4 grams of fat, while a 100-gram serving of tofu contains 5.3 grams of fat.

Carbohydrates

A 100-gram serving of tempeh contains 11.9 grams of carbohydrates, while a 100-gram serving of tofu contains 2.4 grams of carbohydrates, making tofu the lower-carb option. However, in both cases, fiber is the predominant form of carbohydrate.

Fiber

Both tempeh and tofu are good sources of fiber.  A 100-gram serving of tempeh contains 8.3 grams of fiber, while a 100-gram serving of tofu contains 2.4 grams of fiber, making tempeh the higher-fiber option.

Sugar

Neither tempeh nor tofu is a significant source of sugar; a 100-gram serving of tempeh and tofu both contain 0 grams of sugar.

Vitamins & Minerals

Given that tempeh and tofu are both made from soybeans, they have similar micronutrient profiles containing iron, calcium, riboflavin, niacin, magnesium, potassium, phosphorus, and manganese.  

Per 100-gram serving, tempeh contains 9% of the Daily Value (DV) of calcium, 15% of the DV of iron, 9% of the DV of potassium, and 21% of the DV of phosphorus; while firm tofu contains 43% of the DV of calcium, 15% of the DV of iron, 5% of the DV of potassium, and 15% of the DV of phosphorus (6, 7).

However, it is important to note that most store-bought brands of tofu are made with calcium and magnesium (8).

Infographic comparing tempeh vs tofu calories, protein, carbs, fat, texture, and flavor.

Other Factors to Consider:

Here are some other factors to consider in the tempeh vs. tofu debate.

Taste

Compared to tofu, tempeh has a much stronger taste. Tofu has a neutral taste and tends to absorb the flavors from the marinades and sauces it’s cooked in, while tempeh has an earthy, mushroomy, and nutty taste. Because tempeh is fermented, it has a lot of umami flavor, which also provides a savory, meat-like taste.

Texture

Tempeh is firm and grainy with a slightly chunky texture, while tofu has a smoother texture and is available in varying levels of firmness: soft, medium, firm, extra firm, and super firm.

Cooking Method

Both tempeh and tofu can be cooked in a wide variety of ways. Many recipes call for tempeh to be steamed first, which helps to kill the bacterial culture and add moisture, and then it can be fried, grilled, roasted, or baked. Tofu is incredibly versatile because it is available in so many different levels of firmness; softer versions can be added to smoothies, made into sauces, or used in desserts, while firmer versions can be fried, grilled, roasted, or baked. Both tofu and tempeh can be marinated before cooking for enhanced flavor.

Cost

Although brands will vary, gram per gram, tofu tends to be less expensive than tempeh.  Tofu averages between $0.50 and $1.00 per 100 grams, while tempeh averages between $2.00 to $3.00 per 100 grams.

So, tempeh vs. tofu: which one is healthier?

Tofu and tempeh are both good sources of vegetarian protein and fiber. Compared gram per gram, tempeh is higher in calories, protein, and fiber, while tofu is lower in calories and carbohydrates, and neither contains sugar. Nutritionally speaking, both tempeh and tofu are healthy options and are a good way to add vegetarian protein to any meal.

The Bottom Line

Tempeh and tofu are both products made from soybeans. Tempeh is made from cooked and fermented soybeans pressed into a cake, while tofu is made by curdling soy milk in a process similar to cheese making. Both tempeh and tofu are good sources of vegetarian protein, fiber, and micronutrients, and can be included in a healthy diet.

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.

Learn More