Stephanie Kay Nutrition

Real Food for Real Life

Roasted Acorn Squash Soup

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Filled with fragrant spices, this roasted acorn squash soup is a heartwarming recipe that works equally well as an appetizer or a main course. The addition of nutmeg and cinnamon to the acorn squash adds some richness to this otherwise simple dish and makes it a great lunch for any cold fall or winter day.

Roasted Acorn Squash Soup

Can acorn squash be used in soup?

You bet ya! When it comes to squash soup, butternut squash seems to get all the love but acorn squash is not one to be missed. Much like butternut squash, acorn squash works very well in soup. Acorn squash is a type of winter squash that is a source of complex carbohydrates that is rich in fiber and a wide variety of micronutrients, including vitamin C, potassium, and magnesium, and its sweet yellow-orange flesh makes a delicious, rich, and creamy soup when roasted and blended.

What does acorn squash soup taste like?

Acorn squash has a sweet and nutty flavor, while it has a slighter milder flavor than some of the other squash varieties with the addition of a few herbs and/or spices you can easily create a delicious and flavorful soup.

What You’ll Need

Here are the ingredients you’ll need to make this roasted acorn squash soup:

  • Acorn Squash: Because you can’t make acorn squash soup without acorn squash! Once roasted this squash has a lightly sweet and nutty flavor with a buttery texture, which makes it the perfect foundation for this creamy soup.
  • Onion, Carrots, and Celery: A classic mirepoix mix as the foundation of this squash soup.
  • Garlic Cloves: Some fresh garlic as a pungent compliment to the sweet squash and spices.
  • Nutmeg and Cinnamon: Some essential fall spices to add an extra bit of warmth and sweetness.
  • Salt: To balance out the sweet and savory flavors.
  • Chicken Broth: Be sure to use chicken broth in this soup because a soup made with water just doesn’t provide the same level of flavor.
  • Butter and Olive Oil: To cook the veggies and add some healthy fats at the same time.

Swaps and Variations

  • If you’re concerned about sodium content, use a low-sodium chicken broth and reduce the salt as needed.
  • If you’d like to make the soup dairy-free, swap the butter for additional olive oil.
  • If you’d like to make the soup vegetarian or vegan, replace the butter with additional olive oil and use vegetable broth instead of chicken broth.

How to Make Acorn Squash Soup

This recipe is inspired by warming, sweet, and savory fall flavors with hints of cinnamon and nutmeg paired with nutty roasted squash, here’s how to make it:

  1. Roast the acorn squash. Cut the whole acorn squash in half, leaving the skin on, and remove the seeds. Place it cut side down on a baking sheet and transfer it to the oven to roast until the flesh is fork tender.
  2. Sautée the mirepoix. Add the chopped onion, carrots, and celery to a large pot with melted butter and olive oil and cook until tender and the onion is translucent.
  3. Warm the spices. When the mirepoix is tender, add the cinnamon, nutmeg, and salt and heat for a minute until fragrant.
  4. Remove the squash skin. When the squash is cool enough to handle, gently remove the exterior skin until only the yellow flesh remains.
  5. Mix the soup ingredients. Add the acorn squash flesh to the pot with the veggies and spices, cover with broth, bring to a boil, and then reduce to a simmer to allow the flavors to combine.
  6. Blend it up. Once the soup has cooked, puree or blend it until rich and creamy. Taste and adjust seasoning with salt and pepper as needed.
  7. Serve and enjoy! Serve the soup with a sprinkle of pumpkin seeds, a drizzle of olive oil, and, if you want it extra-creamy, add a splash of heavy cream.
Acorn Squash Soup Healthy

What to serve with acorn squash soup?

Acorn squash soup is a great source of complex carbohydrates, fiber, and micronutrients; however, it is low in protein and fat, therefore, pairing it with a source of each can help to create a more well-balanced meal. Here are some examples of what to serve with squash soup:

  • Grilled Cheese
  • Chicken or Turkey Sandwich
  • Bread + Prosciutto + Butter
  • Crackers + Salami + Cheese
  • Pita + Hummus + Veggies

In addition to pairing this squash soup with a side of protein and fat, you can also top your soup with various fats, herbs, and spices for additional nutrition and flavor. Here are some toppings for acorn squash soup:

  • Squash Seeds or Pumpkin Seeds
  • Olive Oil
  • Heavy Cream
  • Fried Sage
  • Fresh Parsley or Thyme Leaves
  • Parmesan Cheese

Tips

How to Add Flavor: Feel free to add additional fresh or dried herbs to the soup, such as sage or thyme leaves, and you can add a pinch of cayenne pepper along with the spices if you want to add a bit of heat to the soup.

How to Thicken Acorn squash Soup: If you find the soup too thin once cooked, ladle a small amount of soup into a separate bowl add a spoonful of flour or cornstarch, whisk together until well mixed, and then return it to the pot, stirring to ensure it’s well incorporated, and then warm the soup again for a few minutes until the desired thickness is reached.

How to Thin Acorn Squash Soup: If you find the soup too thick, simply add an additional splash of broth or water until you’ve reached the desired consistency of your choice.

Can you eat acorn squash skin in soup? While all squash skin is edible, I do not recommend including it in soup. Although acorn squash can be a little tough to peel, thanks to its rippled exterior, the flesh separates easily after cooking, making it perfect for roasting.

Can I substitute butternut squash for acorn squash in soup? Yes, butternut squash and acorn squash are interchangeable. If you like to swap them, simply ensure you keep the recipe ratios the same.

Storage and Reheating

To Store: Cool the soup completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: Cool the soup completely, transfer it to an airtight container and store it in the freezer for up to 3 months. Allow the soup to thaw overnight before reheating.

To Reheat: Place the heat in a saucepan and warm on low-medium heat for 5-8 minutes until warm or place it in a microwave-safe container and heat it in the microwave for 1-2 minutes until warm.

More Squash Soup Recipes:

 

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Roasted Acorn Squash Soup

Roasted Acorn Squash Soup

Author: Stephanie Kay

Filled with garlic, nutmeg, and a pinch of cinnamon, this roasted acorn squash soup recipe is perfect for a healthy and heart-warming lunch on any cold fall or winter day.

  • Author: Stephanie Kay
  • Prep Time: 40 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Roasted and Blended
  • Cuisine: American
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Ingredients

  • 2 acorn squash, halved and seeded
  • 1 tablespoon butter
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 4 ribs celery, sliced
  • 2 carrots, peeled and diced
  • 2 garlic cloves, sliced
  • 1/2 teaspoon nutmeg, ground
  • 1/4 teaspoon cinnamon, ground
  • 1/2 teaspoon salt
  • 5 cups chicken broth or vegetable broth

Instructions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. Place the squash on a sturdy cutting board. Using a sharp chef’s knife, slice the top stem off the squash and then cut the acorn squash in half lengthwise. Using a spoon, scrape out the seeds, then place the squash cut-side down on the baking sheet and transfer to the oven to roast for 30-40 minutes, depending on the size of the squash, until tender or a knife can easily pierce into the flesh. Once roasted, remove the baking sheet from the oven and set aside for a couple of minutes until the squash is cool enough to handle.
  3. While the squash is cooling, in a large pot on medium heat, warm the butter and olive oil. Add onion, celery, and carrots and cook for 5-7 minutes until tender. Add garlic and cook for another 1-2 minutes until tender.
  4. Add the nutmeg, cinnamon, and salt, stir to combine with the vegetable mixture, and cook for another minute until fragrant.
  5. Once the squash is cool enough to handle, using a spoon, scrape the cooked flesh out of the skin into the pot, and stir to combine with the vegetable mixture.
  6. Cover with broth, stir to combine, and bring mixture to a boil, then reduce to a simmer and allow to cook for 20 minutes.
  7. Once cooked, using an immersion blender or in batches using a bar blender, purée the soup until smooth. If you find the soup too thick just add a splash of broth or water until you’ve reached the desired texture. Taste and season with additional salt and pepper as needed.
  8. Once blended, the soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 185 calories
  • Sugar: 5 grams
  • Fat: 7 grams
  • Carbohydrates: 33 grams
  • Fiber: 5 grams
  • Protein: 3 grams

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Coffee Cookies

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If you’re a fan of coffee-flavored treats, you’re going to love these coffee cookies! Filled with strong coffee flavor and covered with a generous drizzle of chocolate, these espresso coffee cookies are a fun and delicious way to have your coffee and eat it too.

Coffee Cookies Recipe

I don’t know about you, but I love coffee. Like really love coffee. I’m a multiple-cup-a-day kind of gal and appreciate everything from a simple espresso to a black Americano or a good flat white. Plus, not only do I love coffee itself, but I LOVE coffee-flavored baked goods. Coffee cake? Yes, please. Coffee ice cream? Count me in. Coffee cookies? Why the heck not?

What are coffee cookies?

As the name implies, coffee cookies are cookies made with coffee. By mixing instant coffee or instant espresso powder into a simple cookie batter you can create a soft and chewy cookie that is full of coffee flavor.

Ingredients for Coffee Cookies

To make the cookies you will need:

  • Instant Espresso Powder: I made these cookies with instant espresso powder; however, any instant coffee granules would work well; the recipe calls for 3 tablespoons of instant coffee to ensure that they have a strong coffee taste, but you can certainly reduce the amount if you want more of a background flavor.
  • Butter: Take your cookies to the next level by browning the butter to create a subtle nutty and molasses-like flavor.
  • Brown Sugar and White Sugar: To give the cookies a sweet taste and chewy texture.
  • All-Purpose Flour: The simple base for any good cookie dough.
  • Eggs: To help bind the dough.
  • Baking Soda and Salt: Some baking essentials to ensure the perfect soft and chewy texture.
  • Dark Chocolate: And a little dark chocolate to drizzle on top! If you don’t have dark chocolate, milk chocolate or semi-sweet baker’s chocolate will work well too.

Bonus: If you’re feeling extra chocolatey, you add chocolate chips or chocolate chunks directly to the cookie dough instead of a chocolate drizzle on top, the combination of coffee and chocolate will make delicious cookies regardless of how you choose to create it.

How to Make Cookies with Coffee:

Making coffee cookies is as easy as making regular cookies, you just add a little coffee! Here’s how to make them:

  1. Brown the butter. Start by browning the butter until it smells sweet and nutty and brown specs start to appear. Once browned, place the butter in the fridge and allow them to chill completely.
  2. Mix the dry ingredients. Combine the flour, coffee, baking soda, and salt.
  3. Mix the wet ingredients. Cream the cooled brown butter with the sugar, vanilla extract, and egg.
  4. Add the dry ingredients to the wet ingredients. Add the flour mixture to the butter mixture and gently mix it together until well combined.
  5. Allow the dough to chill. When the dough is prepped, allow it to rest in the fridge for at least 30 minutes to allow the butter to cool and the flavor to intensify.
  6. Bake the cookies. Once the dough has chilled, line a baking sheet with parchment paper and bake the cookies. Be sure to do a test cookie first!
  7. Drizzle with chocolate. Once baked, remove the cookies from the oven, allow them to cool completely, and then drizzle them with melted dark chocolate.
  8. Eat. Once the cookies have cooled completely and the chocolate has solidified, serve and enjoy!

Coffee Cookie Recipe with Chocolate

The Best Coffee for Coffee Cookies

If you want to bake with coffee, it’s important to understand that you can’t use any plain ground coffee in your baking, as it simply won’t taste good. While some baked goods will use brewed coffee, for coffee cookies it’s best to use instant coffee powder or espresso powder, here are my coffee expert tips:

Instant Espresso Powder: Expresso powder is my number one choice as it provides a robust coffee flavor, while not being bitter or overpowering, and it has a finer texture that mixes well into the cookies.

Instant Coffee Powder: Instant coffee is my second choice for these coffee cookies. While full of coffee flavor, it has a slightly more intense, sharp, and bitter flavor, however, it will still do the trick if you can’t find instant espresso powder. If using instant coffee, be sure to grind the granules into smaller particles as they can be large and may leave large coffee powder chunks in the cookies, which is less than ideal.

Storage:

To Store: Remove the cookies from the oven, allow them to cool slightly on the baking sheet, then transfer them to a baking sheet to cool completely. Once cool, the cookies can be stored in an alright container at room temperature for 1 to 2 weeks, or in the refrigerator for up to 2 months.

To Freeze: Place the cooled cookies in an airtight container or freezer bag, separating layers with parchment paper to ensure they don’t freeze together, for up to 8 to 12 months. When you’re ready to eat them, allow them to thaw completely at room temperature or in the fridge.

More Cookie Recipes:

 

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Coffee Cookies

Coffee Cookies with Chocolate Drizzle

Author: Stephanie Kay

Thick and chewy coffee cookies with a dark chocolate drizzle! If you love coffee-flavored treats, you’re going to love these cookies.

  • Author: Stephanie Kay
  • Prep Time: 40 minutes
  • Cook Time: 10 minutes
  • Total Time: 50 minutes
  • Yield: 16 cookies 1x
  • Category: Cookie
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 3/4 cup unsalted butter, room temperature
  • 3/4 cup brown sugar, packed
  • 1/4 cup sugar
  • 1 teaspoon vanilla extract
  • 1 egg + 1 egg yolk
  • 1 1/2 cups all-purpose flour
  • 3 tablespoons instant espresso powder or instant coffee powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup dark chocolate chips, melted (optional)

Instructions

  1. In a small saucepan over medium heat, add the butter, warm, and allow to melt, stirring frequently. To brown the butter, continue to cook the butter until it begins to foam and bubble, light brown specks begin to form at the bottom, and the butter has a nutty aroma. Once browned, remove immediately from the heat, transfer to a bowl and allow to cool completely.
  2. Once the butter has cooled, in a large bowl, combine the browned butter, brown sugar, and white sugar and beat until light and fluffy. Add egg, egg yolk, and vanilla extract and mix until well incorporated.
  3. In a medium bowl, add flour, instant espresso or coffee, baking soda, and salt, and stir to combine.
  4. Add the dry ingredients to the wet ingredient and mix until combined, being careful to not overmix the dough. Once mixed, transfer the dough to the fridge for at least 30 minutes, or overnight.
  5. Once the dough has chilled and you are ready to bake the cookies, preheat the oven to 350°F and line a cookie sheet with parchment paper.
  6. Use a 1-ounce cookie scoop, or 1 1/2 tablespoons of dough, portion the dough into balls, and place them onto the baking sheet, leaving roughly 2 inches between them. You should be able to easily fit 6 cookies on the baking sheet at a time.
  7. Transfer the baking sheet to the oven and bake for 10-12 minutes, until the edges are slightly golden and the center still looks a little soft. Continue until all of the dough has been used; be sure to place the bowl of extra dough in the fridge while each batch of cookies bakes.
  8. Once baked, remove the cookies from the oven and allow them to cool for a few minutes on the baking sheet, then transfer them to a wire cooling rack to cool completely.
  9. Once the cookies have cooled, melt the chocolate. Either add chocolate to an ovenproof bowl and place it over a small saucepan with a couple of inches of water, and warm it until melted, or heat chocolate in a bowl in the microwave for 1 minute or until silky smooth. Once melted, drizzle each cookie with chocolate and then allow to cool rest until chocolate has solidified completely.
  10. Any leftover cookies can be stored in an airtight container for 1-2 weeks or in the freezer for several months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 208 calories
  • Sugar: 14 grams
  • Fat: 11 grams
  • Carbohydrates: 25 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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Veggie Quiche

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This healthy veggie quiche is filled with broccoli, tomatoes, and cheese to create a well-balanced vegetarian quiche complete with protein, fiber, and healthy fats. You can make this quiche on a weekend morning for a hearty and healthy brunch or make it ahead of time for a simple breakfast or light lunch that you can enjoy hot or cold.

Easy Veggie Quiche

Is quiche considered healthy?

Packed with protein, fiber, and healthy fats, quiche is in fact a healthy and well-balanced meal. The high content of eggs in quiche provides a lot of protein, vitamins, and minerals, and including vegetables adds a good boost of fiber and micronutrients. Due to the content of butter, cream, and cheese, quiche does have the potential to be a very high-calorie dish, however, by making quiche at home you can easily control the total calorie content per slice, as I’ve done in this recipe.

What You’ll Need for a Vegetable Quiche Recipe

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

  • Eggs: The base of any quiche recipe; use large eggs, white or brown, to make the custard filling.
  • Milk and Cream: For the best flavor and texture, use a combination of milk and cream in your quiche.
  • Cheese: This recipe calls for Gruyère cheese, as I think the sweet but salty taste of this Swiss cheese provides the best flavor, however, you can use any chees you enjoy; cheddar cheese and goat cheese would also work well. Although feta cheese won’t melt the same way it would provide a nice salty taste.
  • Broccoli and Tomatoes: This veggie quiche recipe calls for onion, broccoli, and tomatoes, however, you can really use almost any vegetables you enjoy; zucchini, red bell peppers, spinach, and mushrooms would also work well.
  • Salt and Pepper: Some seasoning to help balance out the flavor. Feel free to add some additional fresh herbs, such as basil, parsley, and chives, if you like.
  • Pie Crust: For the best results, make a homemade pie crust. If you don’t have time to make a homemade pie crust, a frozen pie crust will do. To make it gluten-free, use a frozen gluten-free pie crust.

How to Make It

  1. Make the crust. Begin by preparing the pie crust and be sure to blind bake it for the best results. If you don’t have time to make a homemade pie crust, you can use a frozen pie crust.
  2. Cook the veggies. Cook the onion, broccoli, and tomatoes before adding them to the filling.
  3. Make the filling. Whisk together the eggs, milk, and heavy cream until well combined to make the custard filling for the quiche.
  4. Fill the pie crust. Once the pie crust has been blind baked, the veggies are cooked, and the eggs and dairy are mixed, place the veggies in the pie crust and cover with the custard filling.
  5. Bake the quiche. Place the filled quiche in the oven at 325°F and bake until set in the middle and the crust golden brown.

Crustless Veggie Quiche Option: If you’d prefer a crustless veggie quiche, you can still use the filling ingredients and instructions but forgo the crust completely. Simply lightly grease the pan dish lightly with oil or melted butter, then layer the cheese, vegetable mixture, and custard mixture into the pan, transfer to the oven and bake until golden brown.

Broccoli Tomato Quiche

Should I cook veggies before putting in quiche?

Yes, it’s best to cook or partially cook the veggies before putting them in your quiche. Vegetables take longer to cook than eggs, so cooking them before adding them to the quiche, by sautéing, steaming, grilling, or roasting, helps to ensure that the veggies are cooked through and the entire quiche is cooked evenly.

How do I make quiche without soggy crust?

Blind baking is the key to avoiding a soggy crust. Blind baking is the process of pre-baking or partially baking a pie crust before adding the filling. When blind baking, the pie crust is lined with parchment paper and weighed down with pie weights or dry beans, to prevent the crust from puffing up while it bakes, which allows the crust to bake and slightly crisp up to prevent it from becoming too soggy once you add the filling.

Can you use 2% milk instead of heavy cream in a quiche?

For the best results, I recommend using a combination of heavy cream and milk. This combination provides the right thickness for the custard filling and provides the best texture once baked. Using only heavy cream will result in an overly thick filling and, while you can replace the heavy cream with milk, it will create a thinner filling. If you want to reduce the calories or fat content of the quiche, replace the heavy cream with half-and-half or table cream instead.

Storage and Reheating

To Store: Wrap the quiche tightly in plastic wrap or place it in an airtight container in the fridge for up to 4 days.

To Freeze: Place the quiche in an airtight container or tightly wrap it in plastic wrap and place it in a freezer bag and then transfer it to the freezer for up to 3 months.

To Reheat: You can reheat a whole quiche in the oven at 350°F oven for about 25 minutes or individual slices for 10 minutes, or until heated through. Alternatively, you can reheat in the microwave for 1-2 minutes, however, this will impact the texture of the crust and make it a little softer.

More Healthy Quiche Recipes:

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Easy Veggie Quiche

Veggie Quiche

Author: Stephanie Kay

A healthy and easy veggie quiche filled with broccoli, tomatoes, and cheese. This quiche works well for breakfast, brunch, lunch, or dinner, and can be served hot or cold.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 55 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 8 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Vegetarian
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Ingredients

Crust:

  • 9“ deep-dish frozen pie crust
OR
  • 1 1/4 (150 g) cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/2 cup (113 g) unsalted butter, very cold, cut into 1/2″ cubes
  • 4 to 6 tablespoons ice water

Filling:

  • 1 tablespoon olive oil
  • 1 shallot or small onion, minced
  • 1 cup cherry tomatoes, halved
  • 2 cups broccoli florets
  • 4 eggs
  • 1/2 cup heavy cream
  • 1/2 cup milk
  • 1/2 teaspoon salt
  • 1 cup Gruyère or cheddar cheese, shredded

Instructions

  1. Preheat the oven to 400°F and begin by preparing the pie crust.
  2. If you are using a pre-made pie shell, remove it from the freezer and thaw until just soft, about 10 minutes, then prick the bottom all over with a fork.
  3. If you are making a homemade pie crust, add flour and salt to a food processor and pulse a few times to combine. (*If you don’t have a food processor, see note below about doing this by hand.) Add the butter and pulse for a few seconds at a time, until coarse crumbs of butter form the size of large peas. Sprinkle the mixture with 4 tablespoons of ice water (make sure there are no ice cubes in the water!) and pulse again. Continue to add water until a dough forms. You know that the mixture is ready if when you pinch some of the crumbly dough together with your fingers, it holds together. Carefully empty the crumbly dough mixture from the food processor onto a floured surface, gather the mixture into a mound and gently form it into a disc with your hand. Wrap the disc in plastic wrap and set it in the fridge to chill for at least 2 hours. Once the dough has chilled, roll out the crust so that it fits a 9″ pie dish and then line the dish with the dough. Fold the excess dough inward, pressing the edges to double the sides. Prick the bottom all over with a fork and then refrigerate again for 30 minutes or freeze for 15 minutes.
  4. When the pie shell is ready, transfer it to the oven and blind bake for 20 minutes until partially cooked. (*See note below about blind baking.) Once baked, remove it from the oven, set it aside and turn the oven temperature down to 325°F.
  5. While the crust is baking, prepare the filling. In a large skillet or pan on medium heat, warm the olive oil. Add the shallot and cook for 5-6 minutes until tender and slightly translucent.
  6. Add the broccoli and tomatoes to the pan, season with a pinch of salt and pepper, and cook for an additional 2 to 3 minutes, until green but still crisp. Remove from the heat and set aside.
  7. In a large bowl, add the eggs, milk, cream, and salt and whisk until well combined.
  8. Once the pie shell is cooked, layer with the filling ingredients. Add half of the Gruyère cheese, top with broccoli mixture and sliced tomatoes, top with remaining cheese and then pour with the egg mixture over top.
  9. Transfer to the oven and bake for 50-55 minutes until the centre is set and the top is lightly golden.
  10. Once cooked, remove the quiche from the oven and allow to cool slightly before slicing, 5-10 minutes.
  11. The quiche can be served immediately, hot or cold, stored covered in the fridge for 3-4 days or tightly covered in the freezer for up to 3 months.

Notes

MAKING DOUGH BY HAND: If you do not own a food processor, you can make the dough by hand. In a large bowl, mix flour and salt, then add the cubed butter. Using your hands, begin ‘cutting’ the butter into the flour by rubbing the cold butter between your thumbs and fingers until the butter is the size of large peas. Add the water and knead the mixture in the bowl until the dough starts to hold together. See here for additional tips on making pie dough by hand.

BLIND BAKING: It is essential that the dough is chilled before blind baking, do not skip this step. For the best results, fill the pie shell with pie weights or dried beans before baking. Simply carefully line the pie shell with parchment paper, then pour in pie weights or dried beans to help weigh down the crust. See here for additional blind baking tips.

CRUSTLESS OPTION: Simply omit the crust and grease the 9-inch pie dish with a little butter before adding the filling and bake in the oven at 350°F for 30 minutes or until the centre is set.

Nutrition

  • Serving Size: 1 slice
  • Calories: 291 calories
  • Sugar: 3 grams
  • Fat: 21 grams
  • Carbohydrates: 16 grams
  • Fiber: 2 grams
  • Protein: 11 grams

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Kale and Brussel Sprout Salad

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Filled with kale, shredded Brussel sprouts, dried cranberries, almonds, and cheese, this kale and Brussel sprout salad is a vibrant dish that works equally well as a main course or a side dish. Plus, it keeps well in the fridge so you can save leftovers for lunch or make it ahead of time for quick and healthy meals.

Can you eat Brussel sprouts raw in a salad?

Yes! Brussel sprouts can be eaten hot or cold and are safe to eat in salads. Brussel sprouts can be finely shredded or chopped and added to your favorite cold salad for additional greens, crunch, and nutrition. The outer leaves of Brussel sprouts can taste quite bitter to some people so it’s best to remove them before chopping them if you find that’s the case.

Ingredients for the BEST Brussel Sprout Salad

Here’s what you’ll need to make this delicious winter salad:

  • Kale: You can use curly kale, lacinato kale, red kale, or baby kale in this salad, just be sure to chop it as finely as possible.
  • Brussel Sprouts: For the best results, use a mandoline or shredding attachment of a food processor to shred your Brussel sprouts as finely as possible.
  • Almonds: You can use raw, roasted, and/or salted almonds in this recipe. While the recipe doesn’t call for it, toasting the almonds would add another layer of flavor and texture.
  • Dried Cranberries: Add some dried cranberries for a touch of natural sweetness. Be sure to read the ingredients and opt for no-added-refined-sugar dried cranberries if possible.
  • Dressing: I used a combination of extra-virgin olive oil, lemon juice, vinegar, garlic, and honey to hit the sweet, savory, and tangy flavor notes. You could swap the honey for maple syrup to give it some extra fall flavor if you like.
  • Cheese: Top the salad with some parmesan cheese for a perfectly salted bite.

Although I used a combination of cranberries and almonds in this kale and Brussel sprout salad, pecans, walnuts, hazelnuts, pumpkin seeds, or sunflower seeds would all work very well.

How to Make this Brussel Sprout Salad Recipe

While it may seem fancy, this salad is easy to make and much tastier than any bagged version you’ll find at the grocery store. Here’s how to make it:

  • Slice the kale and Brussel sprouts. Slice or shred the kale and Brussels as finely as possible, the thinner you can get the vegetables the better the salad texture will be.
  • Make the dressing. Combine the dressing ingredients in a small bowl or jar and whisk until well combined.
  • Toss and massage the salad. Add the chopped kale and Brussel sprouts to a large bowl, cover with the dressing, and use your hands to massage the dressing into the greens.
  • Add the toppings. Once massaged, top the salad with almonds, dried cranberries, and parmesan cheese.
  • Season to taste. Give the salad a taste and adjust the seasoning with salt, black pepper, and additional dressing or toppings as needed.
  • Serve and enjoy! The salad is best served immediately for the best texture and flavor.

This salad makes a wonderful main course or side dish and can be enjoyed for lunch or dinner.

Brussel Sprout and Kale Salad

What to Eat it With

While this salad works particularly well as part of a thanksgiving or Christmas menu, it also works incredibly well as a side dish to any fall or winter dinner. Since this salad is high in fiber and healthy fats, by pairing it with something high in protein and complex carbohydrates you can create a well-balanced meal. Some examples include:

Tips and Storage

Finely shred the Brussel sprouts. For the best results, ensure that you slice the Brussel sprouts as finely as possible. If you have one, use a mandoline to shred the Brussel sprouts to ensure that they are sliced ultra thin.

Massage the kale. Manually massaging the dressing into the kale with your hands will help to break down the fiber and make it much softer and improve the overall texture and flavor.

Don’t skimp on the dressing. Make enough dressing to ensure that the kale and Brussel sprouts are both well coated. While the recipe should make plenty of dressing, feel free to make a little extra if you need to, any leftovers can be stored in the fridge.

To make the salad ahead of time, wash and chop your kale and Brussel sprouts and store them in an airtight container or bag, then make the dressing and place it in a jar with a lid or an airtight container, and store both in the fridge for up to 3 days. When you’re ready to make the salad, add the Brussel sprout and kale mixture to a bowl, top with the dressing and massage until well coated, and then top with the almonds, cranberries, and cheese to serve.

To store leftovers, place the dressed salad in an airtight container and store it in the fridge for 1-2 days, while it can last longer the green may get a little soggy if left past 2 days.

More Kale Salad Recipes:

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Kale and Brussel Sprout Salad

Author: Stephanie Kay

Filled with leafy greens, cranberries, almonds, and cheese, this kale and brussel sprout salad works equally well as a light main course or colorful side dish.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: By Hand
  • Cuisine: American
Print Recipe

Ingredients

  • 4 cups Brussel sprouts, ends trimmed, shredded with a mandoline or very thinly sliced
  • 6 kale leaves, stems removed, thinly sliced
  • 1 shallot, minced
  • 1 garlic, grated or minced
  • 1/2 cup olive oil
  • 1/2 lemon, juiced
  • 1 tablespoon red wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 1/4 teaspoon salt
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup dried cranberries, roughly chopped
  • 1/4 cup pecorino or parmesan cheese, finely grated

Instructions

  1. In a small bowl or jar, add the shallot, garlic, olive oil, lemon juice, red wine vinegar, Dijon mustard, honey, and salt, and whisk or shake to combine.
  2. In a large bowl, add the shredded Brussel sprouts and sliced kale and toss to combine. Drizzle with dressing and, using your hands, toss the salad, gently massing the dressing into the Brussel sprouts and kale until everything is well coated.
  3. Add chopped almonds, cranberries, and cheese and toss again to combine. Taste and season with additional salt and black pepper as needed.
  4. This salad can be served immediately or stored in an airtight container in the fridge for up to 24 hours.

Nutrition

  • Serving Size: 1 serving
  • Calories: 268 calories
  • Sugar: 8 grams
  • Fat: 25 grams
  • Carbohydrates: 14 grams
  • Fiber: 4 grams
  • Protein: 7 grams

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Applesauce Muffins

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Made with applesauce and cinnamon, these applesauce muffins are moist, fluffy, and filled with warming flavors. Use them as a healthy snack or a light breakfast, or add a sprinkle of cinnamon sugar on top for an extra sweet treat.

Applesauce Muffins with Cinnamon Sugar

What You’ll Need

Here are the ingredients you’ll need to make these healthy applesauce muffins:

  • Applesauce: You can’t make applesauce muffins without applesauce! I suggest using unsweetened applesauce, as the sugar in the recipe will help to sweeten the muffins. If you only have sweetened applesauce simply reduce the amount of sugar slightly.
  • Flour: The recipe calls for all-purpose flour, as I think it provides the best texture, however, you could use whole-wheat flour if you prefer, or use a 1-to-1 gluten-free flour if you want to make the muffins gluten-free.
  • Sugar: I used a combination of white sugar and brown sugar in these applesauce muffins. The white sugar provides sweetness, but the limited amount ensures they are not too sweet, while the brown sugar provides moisture and a caramel-like flavor at the same time.
  • Butter: To provide some moisture and healthy fats.
  • Egg: To help bind the muffins and make them fluffy.
  • Vanilla Extract: To enhance the sweetness and flavor of the muffins.
  • Cinnamon: To add some warmth and sweetness and create a light cinnamon sugar topping.
  • Add-Ins: While I did not add any to my recipe, this applesauce muffin batter welcomes a variety of add-ins, such as walnuts, raisins, or chopped apples, for a little extra flavor and texture.

In addition to the above, you’ll also need some baking essentials in the form of baking soda, baking powder, and salt to ensure your batter rises into light and fluffy muffins.

Dietary Adaptations

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

To Make them Dairy-Free: Swap the melted butter for olive oil or melted coconut oil.

To Make them Vegan: Swap the melted butter for olive oil or melted coconut oil and use a flax egg instead of an egg. To make a flax egg, mix one tablespoon of ground flaxseed meal with three tablespoons of water, stir to combine, then allow it to sit in your fridge for 15 minutes to set up and thicken before adding it to your recipe.

To Increase the Fiber Content: Swap all-purpose flour for whole wheat flour, use half of each, or reduce the flour by 1/2 a cup and add a 1/2 cup of rolled oats.

To Decrease the Sugar Content: Reduce the white sugar and brown sugar to 1/4 cup each and omit the cinnamon sugar topping completely.

How to Make Healthy Applesauce Muffins

Honestly, these applesauce muffins are so easy to make, here’s what you’ll do:

  1. Mix the dry ingredients,
  2. Mix the wet ingredients,
  3. Mix the muffin batter,
  4. Transfer the mixture to a muffin tin,
  5. Bake the muffins until golden brown,
  6. Allow the muffins to cool,
  7. Top with cinnamon sugar,
  8. And enjoy!

Not only are these muffins super easy to make but they are kid-friendly and store really well in the freezer, so they are great for batch cooking and meal prep.

Healthy Applesauce Muffins

The Best Applesauce to Use for Muffins

It’s best to use unsweetened applesauce when baking as you can better control the sweetness and sugar content by adding your own sugar. While homemade applesauce would arguably provide the best flavor, store-bought applesauce is easy to find and just as good for you.

Storage + Reheating

To Store: Allow the muffins to cool completely and then store them in an airtight container at room temperature for up to 3 days or in the fridge for up to 5 days.

To Freeze: Once cooled, place the muffins in an airtight container and store them in the freezer for up to 3 months. Thaw muffins

To Reheat: You can warm muffins in the microwave for 30 seconds.

More Healthy Apple Muffins Recipes:

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Applesauce Muffins with Cinnamon Sugar

Applesauce Muffins

Author: Stephanie Kay

These moist, fluffy, and healthy applesauce muffins are perfect for breakfast, snacks, or dessert. Plus, they keep well in the freezer so you can make a double batch for the weeks ahead.

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

Ingredients

  • 2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/2 cup butter, melted
  • 1/3 cup white sugar
  • 1/3 cup brown sugar, packed
  • 1 1/4 cups applesauce
  • 1 egg
  • 1/2 teaspoon vanilla extract

cinnamon sugar topping (optional):

  • 2 tablespoons butter, melted
  • 2 tablespoons white sugar
  • 1/2 teaspoon cinnamon

Instructions

  1. Preheat the oven to 375°F and line a muffin tin with muffin liners or lightly grease it with butter.
  2. In a medium bowl, add the flour, baking powder, baking soda, cinnamon, and salt, and mix with a spatula or wooden spoon to combine.
  3. In a large bowl, add the melted butter, white sugar, and brown sugar and beat or whisk until smooth and well incorporated. Add the applesauce, egg, and vanilla extract, and whisk again to combine.
  4. Transfer the dry ingredients to the wet ingredients and gently mix to combine using a spatula or wooden spoon, being careful not to overmix the batter.
  5. Spoon the batter into the muffin cups, dividing it evenly to make 12 muffins.
  6. Transfer the muffin tin to the oven and bake for 20-22 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow the muffins to cool slightly in the muffin tin, then transfer them to a cooling rack to cool to room temperature.
  8. For the cinnamon sugar topping, add the sugar and cinnamon to a small bowl and stir to combine. Using a pastry brush, brush the top of a muffin with melted butter (or dip the top of the muffin into melted butter), then dip the muffin (upside down) into the bowl of cinnamon sugar, move it around a little until the top is well coated with cinnamon sugar, then return to the cooling rack. Continue these steps until all of the muffins are coated with cinnamon sugar.
  9. The muffins can be served immediately, stored at room temperature for 5 days, in the fridge for up to 7 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 183 calories
  • Sugar: 8 grams
  • Fat: 8 grams
  • Carbohydrates: 25 grams
  • Fiber: 1 gram
  • Protein: 3 grams

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Sausage and Peppers Pasta

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Ready in less than 30 minutes, this Italian sausage and peppers pasta is a great dinner idea for busy weeknights when you need something quick and easy, while still being tasty and healthy. The simple combination of Italian sausages, bell peppers, onions, pasta, and parmesan cheese help to create a delicious and nutritious well-balanced meal.

I love pasta, especially pasta with a bit of heat. Whether it’s a pinch of chili flakes, a bit of spicy sausage, or a combination of the two, a good pasta dish covered in a tomato sauce with a bit of kick is my kind of pasta meal.

What You’ll Need

You’ll need the following ingredients to make spicy sausage and pepper pasta:

Pasta: I think rigatoni works best with sausage and peppers, but you could certainly use another pasta shape if you like; penne pasta, farfalle pasta, and conchiglie pasta would also work well.

Italian Sausages: The recipe is designed to be spicy so I used spicy Italian sausages, however, if you’re not a fan of spice, you could easily use a mild Italian sausage. If you’re not a fan of pork sausage, feel free to use beef sausages, turkey sausages, or chicken sausages instead.

Bell Peppers: Red bell peppers tend to provide the best flavor as they are the sweetest variety, however, yellow and orange bell pepper will work too. I don’t recommend using green bell peppers as they are too bitter.

Onion and Garlic: Some aromatics to enhance the flavor of the sausages.

Herbs and Spices: A bit of Italian seasoning to level up the Italian-inspired flavors and a sprinkle of red pepper flakes to turn up the heat.

Tomatoes: To tie the sauce together. I think a jar of passata works best but you could use diced tomatoes if needed.

Parmesan Cheese: Because no pasta dish is complete without parmesan cheese!

How to Make Italian Sausage and Peppers Pasta

Making pasta with sausage and peppers is incredibly quick and easy and makes great leftovers too. Here’s how to do it:

  • Cook the pasta. Begin by cooking your pasta in a large pot of salted water until al dente or cooked to your liking.
  • Cook the peppers. Add the red bell peppers to a pan with the onion and garlic and olive oil and cook until just tender.
  • Cook the sausage. Remove the Italian sausages from the casing, add them to the pan with the peppers and cook it in a pan until no longer pink.
  • Make the sauce. Once the sausage and peppers are cooked, add the tomato sauce and simmer everything for a few minutes until well incorporated to allow the flavors to come together.
  • Mix it up. Add the cooked pasta to the sauce and gently stir, add parmesan cheese and stir again, adding splashes of pasta water as needed until the desired consistency is reached and the pasta is well coated in the sauce.
  • Season and serve! Taste, adjust seasoning as needed, and serve!

The pasta is best served immediately with a sprinkle of freshly grated parmesan cheese, and you can add a few extra red pepper flakes for extra heat if you like.

Pasta with Sausage and Peppers

Variations

Don’t like spicy? Use a mild Italian sausage instead and omit the red pepper flakes altogether.

Can’t find rigatoni pasta? While any pasta shape will work, I think short-cut pasta, such as penne, rotini, elbows, bow ties, shells, and ziti, works best.

Don’t eat pork? You can use chicken sausage or turkey sausage instead, just make sure it’s Italian and/or spicy for the best results.

Want to make it gluten-free? Use gluten-free pasta instead, and ensure your sausages are gluten-free.

Want to make it vegetarian? You won’t get the same level of flavor, but you could use tofu sausage or ground tofu instead. Be sure to add a bit more olive oil and additional herbs and spices to make up for the fat and flavor you’ll be missing from the pork sausage.

Storage and Reheating

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

To Freeze: Allow the pasta to cool completely and then place it in an airtight container in the freezer for up to 3 months.

To Reheat: When you’re ready to eat, thaw the pasta completely, then add it to a pan on low-medium heat, add a splash of water, and heat until the pasta is warm and the sauce is smooth, adding small splashes of water to rehydrate the pasta as needed. The pasta can also be reheated in the microwave from thawed for 1-2 minutes.

More Healthy Pasta Recipes:

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Sausage Pepper Pasta

Sausage and Peppers Pasta

Author: Stephanie Kay

Made with spicy Italian sausages, onions, and red bell peppers, and ready in less than 30 minutes, this sausage and peppers pasta is a flavor-packed meal that is perfect for busy weeknights.

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

Ingredients

  • 12 ounces (340 grams) rigatoni, about 4 cups, or short-cut pasta of your choice
  • 1 tablespoon olive oil
  • 3 Italian sausages, casing removed
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon crushed chilies
  • 1 jar passata or tomato sauce, 24 ounces (680ml)
  • 1/4 cup parmesan cheese, freshly grated
  • Salt

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook to al dente or according to package directions. Once cooked, drain pasta, reserve 1 cup of the pasta water, and set aside.
  2. While the pasta is cooking, prepare the sauce. In a large pan on medium-high heat, warm the olive oil, then add onion and bell pepper and cook for 2-3 minutes until slightly tender. Then add sausage, squeezing the meat out of the casing, and continue to cook for 5-6 minutes, breaking the sausage up with a spatula or wooden spoon, until cooked through.
  3. Once the sausage is almost cooked, add the garlic, Italian seasoning, crushed chilies (optional), a pinch of salt, mix to combine with the vegetable and sausage mixture, and cook for another 1-2 minutes until fragrant.
  4. Add passata to the pan and stir to combine with the sausage and vegetable mixture and bring to a simmer. Taste and adjust with salt and spices as needed.
  5. Once the pasta is cooked, strain (be sure to reserve the extra cup of pasta water!) then transfer noodles to the pan with the sauce (or use the empty pasta pot if your pan is too small), gently tossing the pasta until coated with the sausage and pepper sauce.
  6. Add parmesan cheese, mix gently again to combine, adding small splashes of the reserved pasta water as needed until a smooth consistency is reached.
  7. Serve the finished pasta immediately with additional freshly grated parmesan cheese.
  8. Any leftover pasta can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 660 calories
  • Sugar: 12 grams
  • Fat: 25 grams
  • Carbohydrates: 82 grams
  • Fiber: 7 grams
  • Protein: 27 grams

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Wild Rice Chicken Mushroom Soup

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Filled with wild rice, vegetables, thyme, and fresh herbs, this creamy chicken mushroom soup is the perfect meal to warm you up on a cold fall or winter day. Plus, it’s made with pantry staples making it a great go-to meal for those nights you’re just not sure what to make for dinner.

Chicken Mushroom Soup with Wild Rice

What You’ll Need

You’ll need the following ingredients to make this wild rice chicken mushroom soup.

  • Wild Rice: While you can use any type of rice in this soup, I think wild rice pairs best with the mushrooms, chicken, and earthy flavors of this soup. Not to mention, wild rice is a great source of complex carbohydrates and adds some fiber at the same time. If you can’t find wild rice, you can also use a wild rice blend.
  • Chicken: This recipe calls for chicken breasts, but any cut of boneless chicken will work well. If you have leftover cooked chicken, you can skip the step of cooking the chicken in the soup and add the leftover shredded chicken once the rice is cooked.
  • Mushrooms: For that earthy mushroom flavor.
  • Carrots, Onion, and Celery: A classic mirepoix blend creates the base for this soup.
  • Garlic and Thyme: For an earthy aroma and taste. Feel free to add a bay leaf or fresh rosemary if you like.
  • Chicken Broth: To enhance the chicken flavor. Feel free to use homemade or store-bought chicken broth, both will work very well.
  • Milk and Cream: The combination of milk and cream in this recipe gives the soup a rich and creamy texture without being too heavy.
  • Parmesan Cheese: A bit of freshly grated parmesan cheese to help thicken and flavor the soup. Pro Tip: Add an old parmesan rind into the pot as the soup cooks and allow it to simmer along it the other ingredients and dissolve into the broth for an ultra-rich taste. If there is any rind left once the soup is cooked just remove it before serving.

In addition to the above, you’ll also need some cooking essentials in the form of olive oil, butter, salt, black pepper, and a bit of fresh parsley to serve.

Wild Rice vs. Wild Rice Blend

Ironically, wild rice is not rice at all. Wild rice is an aquatic grass with an edible grain, native to North America, that has been long cultivated by Native Americans. Depending on your grocery store, “wild” wild rice may be hard to come by. Most wild rice sold in grocery stores isn’t wild at all, it’s commercially farmed, and because the production of wild rice is difficult, wild rice is more expensive than other rice varieties. For this reason, wild rice is often sold as part of a wild rice blend, along with red rice and brown rice, which helps to make it more affordable.

I used a wild rice blend in my soup, as it’s what I had available, both wild rice and a wild rice blend will work well in this recipe.

Best Mushrooms for Chicken Mushroom Soup

All edible mushrooms work well in soup; each mushroom has its own distinct flavor and texture and will enhance a soup in its own unique way. While button mushrooms and cremini mushrooms tend to be the most popular and common, everything from shiitake to portobello to porcini will work well in soup. In fact, a combination of mushrooms will arguably provide the most flavor.

How to Make Wild Rice Chicken Soup

You can find the detailed instructions below but here is a brief overview of how you’ll prepare this chicken mushroom wild rice soup.

  • Cook the veggies. Begin by cooking the mirepoix in some olive oil and butter until tend.
  • Sauté the mushrooms. Once the veggies have begun to soften, you’ll then add the diced mushrooms and sauté until they reduced in size considerably.
  • Add the broth and chicken. Once the veggies and mushrooms have cooked, you’ll add the chicken broth and raw chicken breasts, bring everything to a boil and allow to simmer until the chicken is cooked through.
  • Shred the chicken. Once the chicken is cooked, you’ll remove it from the pot and shred it into bite-sized pieces before returning it to the soup.
  • Add the milk, cream, and cheese. To give its creamy texture you’ll then add the milk, cream, and cheese and stir until well combined.
  • Serve and enjoy! Season with salt and black pepper to taste, portion into bowls, serve and enjoy!

In addition to making a hearty lunch or dinner, this soup keeps well in the fridge and freezer, so it makes a great meal prep idea too.

Chicken Mushroom Soup

 

Can you make it in a slow cooker?

Yes, you can make this soup in a slow cooker or a crockpot if you prefer. Simply add all the ingredients to a slow cooker or crockpot, except for the milk, cream, and cheese, and simmer on low for 8 hours or high for 4 hours. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, and shred it into pieces, then return it to the soup along with the milk, cream, and cheese, and stir until well combined.

Dietary Adaptations

To Make it Gluten-Free: This recipe is already gluten-free, so no adaptations are needed.

To Make it Dairy-Free: Omit the cheese completely and swap the milk and cream for a can of coconut milk. Note, this will change the intended flavor of the soup.

To Make it Higher in Protein: Simply add an additional chicken breast or breasts to increase the protein content of this soup. Note, you will need to add more broth to cover the soup.

To Make it Lower in Fat: Omit the heavy cream and use non-fat or skim milk and low-fat cheese.

Storage and Reheating

To Store: Allow the soup to cool completely and then transfer it to an airtight container(s) and store it in the fridge for up 5 days.

To Freeze: Once the soup has cooled completely, place it in a freezer-safe airtight container and store it in the freezer for up to 3 months. For easy grab-and-go meals, you can store the soup in individual portion containers instead of one large container.

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

The best part about this chicken and mushroom soup is that it’s easy to make while being incredibly nutrient-dense at the same time. The combination of chicken, rice, vegetables, milk, cream, and parmesan cheese helps to create a well-balanced soup that is high in protein, full of fiber, and healthy fats.

More Chicken Soup Recipes:

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Chicken Mushroom Soup with Wild Rice

Wild Rice Chicken Mushroom Soup

Author: Stephanie Kay

This rich and creamy chicken mushroom soup works equally well for a healthy lunch or dinner. Feel free to swap wild rice for white rice or brown rice if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Soups
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 1 onion, diced
  • 4 carrots, peeled and chopped
  • 2 stalks celery, sliced
  • 3 cloves garlic, minced
  • 4 cups mushrooms, mixed, sliced
  • 2 teaspoons thyme
  • 1 cup wild rice, dry
  • 2 chicken breasts
  • 5 cups chicken broth
  • 1 cup milk
  • 1/2 cup cream
  • 1/4 cup parmesan cheese, grated
  • 1/4 cup parsley, roughly chopped
  • Salt
  • Pepper

Instructions

  1. In a large pot on medium-high heat, add olive oil and butter and allow butter to melt. Add onion, carrots and celery, and cook for 4-5 minutes until tender.
  2. Add mushrooms, stir to combine, and cook for an additional 5 minutes or until mushrooms are tender and have reduced roughly in half by size.
  3. Add garlic, thyme, a generous pinch of salt and bit of pepper, stir to combine, and cook for an additional 1-2 minutes.
  4. Add wild rice, cover with broth, and stir to combine. Submerge the raw chicken breasts in the broth, reduce the heat to a simmer, cover with a lid, and allow to cook for 30 minutes.
  5. After 30 minutes, remove the chicken from the pot and place it on a cutting board. Using two forks, shred the chicken into small bite-size pieces. Continue cooking the soup while you shred the chicken.
  6. Once shredded, return the chicken to the pot and simmer the soup, covered, for a final 10 minutes or until the rice is tender.
  7. Once cooked, turn off the heat, add milk, cream, parmesan cheese, and parsley and stir until well combined. Taste and season with salt and pepper as needed. If you find the soup too thick you can add an extra splash of broth or water until you reach a desired consistency.
  8. Serve the soup with a sprinkle of parsley and parmesan cheese and a side of crusty bread.
  9. Any leftover soup can be stored in an airtight container in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 293 calories
  • Sugar: 8 grams
  • Fat: 11 grams
  • Carbohydrates: 32 grams
  • Fiber: 4 grams
  • Protein: 19 grams

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Scrambled Egg Breakfast Tacos

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Take breakfast to the next level with these quick and easy breakfast tacos! Filled with fluffy eggs, spicy sausage, avocado, and salsa, and ready in less than 15 minutes, these scrambled egg breakfast tacos are a wonderful morning meal for one or a crowd. Not to mention, they are a great way to use up leftovers from taco night too.

Scrambled Egg Breakfast Tacos

When it comes to breakfast tacos the options are truly endless. Whether you enjoy a combination of eggs and sausage, eggs and bacon, eggs and black beans, or eggs on their own, there are so many ways to make tacos a healthy and hearty morning meal. I opted for a combo of scrambled eggs and chorizo sausage for this recipe; however, you could certainly do a fried egg instead and/or use any type of sausage that you like. Plus, although I’ve called these breakfast tacos you can easily enjoy them for lunch or dinner as well!

Healthy Breakfast Taco Toppings:

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Scrambled Egg Breakfast Tacos

Scrambled Egg Breakfast Tacos

Author: Stephanie Kay

These crowd-pleasing breakfast tacos work equally well as a simple morning breakfast or a hearty weekend brunch. Feel free to add the toppings of your choice.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 tacos 1x
  • Category: Breakfast
  • Cuisine: American
Print Recipe

Ingredients

Breakfast Tacos:

  • 4 corn tortillas
  • 4 eggs
  • 4 oz. chorizo sausage (optional)
  • 1/2 tablespoon butter
  • 1 green onion, white part only, thinly sliced

Optional Toppings:

  • Avocado, thinly sliced
  • Salsa
  • Cheese, shredded
  • Cilantro, finely chopped
  • Green onion, green part only, thinly sliced
  • Hot sauce

Instructions

  1. In a large skillet on medium-high heat, add a drizzle of olive oil, sausage (casing removed), and sliced green onion, and cook for 5-7 minutes until onion is translucent and sausage is cooked through.
  2. Crack the eggs into a small bowl and whisk to combine. In a medium pan or skillet on medium heat, add butter and allow to melt. Add beaten eggs, moving them around with a rubber spatula or wooden spoon until scrambled to your liking.
  3. To toast the corn tortillas, fill a bowl with room temperature water, quickly dunk the corn tortilla in the water, transfer to an open flame or a large dry skillet, and warm for about 15 to 45 seconds on each side until golden and toasted, using tongs to flip the tortillas.
  4. Once the sausage is cooked, eggs are scrambled, and tortillas are toasted, you can begin to assemble the breakfast tacos. Divide sausage and scrambled egg mixture evenly across tortillas and layer with toppings of your choice.

Nutrition

  • Serving Size: 1 taco
  • Calories: 260 calories
  • Sugar: 0 grams
  • Fat: 17 grams
  • Carbohydrates: 12 grams
  • Fiber: 2 grams
  • Protein: 14 grams

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Roasted Vegetable Salad

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Filled with roasted root vegetables, wheat berries, leafy greens and topped with an apple cider vinegar dressing, this roasted vegetable salad is a colorful and flavourful winter salad that works equally well as a vegetarian main course or a hearty side dish.

Roasted Vegetable Salad

I opted to include wheat berries as the base of this root vegetable salad to give it a slightly heartier texture and make it a more filling dish. Although I used beets, butternut squash, and carrots, you could easily swap or mix and match any winter vegetables that you enjoy; parsnips, sweet potatoes, celery root, radishes, rutabagas, and/or turnips would all work very well.

More Roasted Vegetable Recipes:

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Roasted Vegetable Salad

Roasted Vegetable Salad

Author: Stephanie Kay

Filled with winter root vegetables and an apple cider vinegar dressing, this roasted vegetable salad works equally well as a main course or a side dish.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings 1x
  • Category: Salad
Print Recipe

Ingredients

Salad:

  • 1 cup wheat berries, dry
  • 2 cups butternut squash, peeled and cubed
  • 2 carrots, peeled and sliced
  • 2 beets, peeled and cut into wedges
  • 1 cup kale, thinly sliced
  • 1/4 cup parsley, finely chopped
  • 1/4 cup pumpkin seeds
  • 1/4 cup goat cheese, crumbled
  • 2 tablespoons olive oil
  • Salt

Dressing:

  • 1/3 cup olive oil
  • 3 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • 1 clove garlic, minced or grated
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Fill a medium saucepan with water, bring to a boil, add wheat berries, lower the heat, and simmer uncovered according to package directions (typically 50 to 60 minutes for hard wheat berries, or 30 to 40 minutes for soft wheat berries) until the wheat berries are tender but pleasantly chewy. Once cooked, strain to remove excess water, rinse with cold water to stop the cooking process, and then transfer them to a bowl to cool completely.
  3. While the wheat berries are cooking, prepare the vegetables. Add sliced beets to a bowl, drizzle with a tablespoon of olive oil, season with a pinch of salt, and toss until well coated. Place beets on a baking sheet, leaving one side of the baking sheet empty, and transfer to the oven to roast for 10 minutes.
  4. In the same bowl, add cubed squash and sliced carrots, drizzle with the remaining tablespoon of olive oil, season with a pinch of salt, and toss until well coated. Set aside.
  5. Once the beets have roasted for 10 minutes, remove the baking sheet from the oven, add the squash and carrots to the empty area, and then return the baking sheet to the oven to roast for an additional 20-25 minutes or until all of the vegetables are tender. Once roasted, remove the baking sheet from the oven and allow the vegetables to cool completely.
  6. While the vegetables are roasting, prepare the dressing. In a small bowl or jar, add olive oil, apple cider vinegar, mustard, honey, garlic, a pinch of salt and pepper, and whisk until well combined. Set aside.
  7. Once the vegetables have cooled, assemble the salad. In a large bowl, add kale and drizzle with roughly one tablespoon of dressing, toss to coat the kale and, using your hands, gently “massage” the kale in the dressing.
  8. Once complete, add the wheat berries, roasted vegetables, and parsley and toss to combine with the kale. Drizzle with remaining dressing and toss again until everything is well coated and incorporated.
  9. Taste and adjust seasoning with salt and pepper and needed, then top with pumpkin seeds and crumbled goat cheese to serve.
  10. This roasted vegetable salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 428 calories
  • Sugar: 16 grams
  • Fat: 29 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 10 grams

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Chicken Avocado Sandwich

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This chicken avocado sandwich is perfect for a quick and healthy lunch! Layered with chicken, lettuce, tomato, and avocado, this sandwich is a hearty and healthy well-balanced meal complete with protein, fibre, and plenty of healthy fats.

Chicken Avocado Sandwich

The key to this sandwich is good hearty bread and ensuring the avocado is just right – but isn’t that always the case! I opted for a seedy multigrain bread but sourdough, whole wheat, or sprouted grain bread would all work equally well. If you’re looking to make this sandwich the night before I would recommend adding a small squeeze of lemon or lime to your avocado to ensure that it doesn’t brown too much (if it browns, it will still taste fine but might look a little funky), or wait until the last minute to add your avocado slices. And although I used leftover shredded chicken in my sandwich, you could also use sliced, rotisserie, deli, or grilled chicken if you prefer.

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Chicken Avocado Sandwich

Chicken Avocado Sandwich

Author: Stephanie Kay

This sandwich is perfect for a quick, easy, healthy, and high-protein lunch! Feel free to use sliced chicken, grilled chicken, rotisserie chicken, or deli chicken.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 sandwich 1x
  • Category: Sandwich
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Ingredients

  • 2 slices of bread, of your choice
  • 2 ounces (85 grams) chicken, shredded, grilled or sliced
  • 1/4 avocado, thinly sliced
  • 1 tablespoon mayonnaise
  • 2 slices tomato
  • 2 leaves lettuce, torn into pieces
  • Salt
  • Pepper

Instructions

  1. Lay both pieces of bread on a cutting board.
  2. Spread mayonnaise on one slice, top with chicken, sliced tomato, lettuce, and avocado, and season generously with salt and pepper, and then top with second slices of bread to form a sandwich.
  3. This sandwich can be served immediately or wrapped in plastic wrap, aluminum foil, or stored in an airtight container for up to 24 hours.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 385 calories
  • Sugar: 5 grams
  • Fat: 19 grams
  • Carbohydrates: 34 grams
  • Fiber: 5 grams
  • Protein: 19 grams

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Pumpkin Oatmeal Cookies

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These pumpkin oatmeal cookies are the perfect addition to pumpkin season! Made with rolled oats, brown butter, and maple syrup, and filled with just the right amount of pumpkin spice, these pumpkin cookies are a great way to satisfy your pumpkin cravings.

Pumpkin Oatmeal Cookies

Brown Butter Pumpkin Oatmeal Cookies

I’m not going to lie, these pumpkin cookies took several test batches to master! Since pumpkin is a great source of fibre, it also holds a lot of water, so finding the right balance of moisture in these cookies took a little tinkering to get it just right. Fortunately, after a lot of trial and error and a little trick, I’m happy to say I’ve figured it out and created a pumpkin cookie with the perfect balance of bakery-style crispiness and chewiness.

There are two keys to this recipe: brown butter and dry pumpkin. Browning the butter adds a toffee-like taste to cookies while removing excess moisture from the pumpkin helps to ensure you get a crisp and chewy texture as opposed to a fluffy and cakey texture. Although these two steps take a little bit of extra time they are well worth it for the delicious pumpkin oatmeal cookies they create.

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Pumpkin Oatmeal Cookies

Pumpkin Oatmeal Cookies

Author: Stephanie Kay

These brown butter pumpkin oatmeal cookies are soft and chewy and filled with the perfect amount of pumpkin spice.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 16 cookies 1x
  • Category: Dessert
  • Method: Baked
  • Cuisine: American
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Ingredients

Dry Ingredients:

  • 1 1/4 cups all-purpose flour
  • 3/4 cup rolled oats
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon ginger, ground
  • 1/2 teaspoon nutmeg, ground
  • 1/4 teaspoon cloves, ground
  • 1/8 teaspoon allspice

Wet Ingredients:

  • 2/3 cup (150g) unsalted butter
  • 3/4 cup brown sugar, packed
  • 1/2 cup pumpkin puree
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 egg yolk (not the egg white)

Instructions

  1. Preheat the oven to 350°F degrees and line a large baking sheet with parchment paper.
  2. First, brown the butter. Add butter to a small saucepan over medium-high heat and cook, stirring often, until it foams, then browns and small brown flecks appear, roughly 5 to 8 minutes. Once brown, pour into a large bowl, making sure to scrape the bottom of the pot for all of the brown bits, then transfer to the fridge to chill for 20 minutes.
  3. Next, dry your pumpkin. Line a small plate with a tea towel and a couple of sheets of paper towel on top. Dollop the pumpkin puree onto the paper towel, spreading it out a little bit, set it aside, and allow to rest while your butter cools. The tea towel and the paper towel will absorb the excess moisture in the pumpkin puree helping to produce a crisper and chewier cookie. Skipping this step will make the cookies softer and create a more muffin-like or cake-like texture.
  4. In a small bowl, add flour, rolled oats, baking soda, salt, cinnamon, ginger, nutmeg, cloves, and allspice, mix with a spoon or spatula until well combined.
  5. Once the butter has cooled, remove the bowl from the fridge, add brown sugar and whisk until smooth and well combined.
  6. Once the butter and sugar are mixed, add “dried” pumpkin puree (gently scrape it off the paper towel), maple syrup, vanilla extract, and egg yolk, and mix again until well incorporated.
  7. Add the dry ingredients to the wet ingredients and gently mix until well incorporated, being careful not to over mix the batter.
  8. Using a 2-ounce cookie scoop or 1/4 cup measuring spoon, portion the dough onto the baking sheet, leaving roughly 3 inches between them. You should be able to fit 5-6 cookies on the baking sheet at a time. Place the bowl of extra dough in the fridge while the first batch of cookies bakes.
  9. Transfer the baking sheet to the oven and bake for 14-16 minutes, until the edges are slightly golden and the centre still looks a little soft. Continue until all of the dough has been used.
  10. Once cooked, remove the baking sheet from the oven and allow the cookies to cool a few minutes on the baking sheet, then transfer them to a wire cooling rack to cool completely. (If you have two baking sheets I would recommend using the second baking sheet to bake the next batch to give the cookies more time to rest before moving them to the cooling rack.)
  11. Once cooled, the cookies can be served immediately, stored in an airtight container for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 177 calories
  • Sugar: 13 grams
  • Fat: 8 grams
  • Carbohydrates: 24 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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Pork Souvlaki

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Whether you’re looking for a quick dinner idea or want to grill up a little meal prep protein, these pork souvlaki skewers are easy to make and filled with Greek flavors. Made with olive oil, lemon juice, garlic, and oregano, this pork souvlaki marinade is a speedy recipe that creates tender and juicy pork every single time.

Pork Souvlaki

Although this recipe calls for pork tenderloin you could certainly make these souvlaki skewers with pork chops, pork butt, or pork shoulder; the higher fat content in the butt and shoulder will provide an extra depth of flavor, while the leaner nature of pork tenderloin and chops will create a lower-fat and lower-calorie dish. Regardless of which cut of pork you choose, the souvlaki marinade is sure to create a flavor-packed, tender, and juicy dish the whole family will love.

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Pork Souvlaki

Pork Souvlaki

Author: Stephanie Kay

These Greek pork souvlaki skewers are easy to make and packed full of flavour. Serve them with fragrant rice, Greek salad, and tzatziki for a Mediterranean-inspired meal.

  • Author: Stephanie Kay
  • Prep Time: 1 hour
  • Cook Time: 10 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 8 skewers 1x
  • Category: Mains
  • Method: Grilled
  • Cuisine: Greek
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Ingredients

  • 2 pork tenderloins (about 3/4 lb. each)
  • 1/2 cup olive oil
  • 1/4 cup lemon juice
  • 2 cloves garlic, minced or crushed
  • 1 tablespoon dried oregano
  • Salt
  • Pepper
  • 8 skewers, metal or wooden

Instructions

  1. Place the pork tenderloins on a cutting board and cut them into 2 cm (3/4 inch) cubes.
  2. In a large bowl, add olive oil, lemon juice, minced garlic, and dried oregano, and whisk to combine.
  3. Add the cubed pork to the bowl and, using your hands or tongs, toss the pork until it’s well coated, then transfer to the fridge to marinate for at least 1 hour or up to 24 hours.
  4. Once the pork has marinated, thread the cubes of pork onto skewers and season generously with salt and pepper on all sides. Discard any unused marinade.
  5. Heat a grill or grill pan to medium-high heat, add skewers and cook for 3-4 minutes per side or until the pork reaches an internal temperature of 145°F.
  6. Once cooked, remove pork skewers from the grill and allow to rest a few minutes before serving.

Nutrition

  • Serving Size: 1 skewer
  • Calories: 187 calories
  • Sugar: 0 grams
  • Fat: 10 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Protein: 24 grams

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21 Healthy Office Snacks

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In reality, “snack foods” don’t exist. You can truly eat any food at any time of the day; however, some foods are a little more convenient to bring to the office than others. Whether you’re trying to get from breakfast to lunch or lunch to dinner, here is a list of healthy office snacks that will help to keep you energized and focused all day long.

Healthy Office Snacks

Healthy Office Snack Ideas

Although any whole food snack will work as a healthy office snack, prioritizing protein and fiber can help to keep you fuelled and full at the office while you are between meals. Protein is highly satiating and can help to stabilize blood sugar, which has been shown to promote feelings of fullness and help in managing weight, while fiber can help to promote fullness and support overall digestion. (1)(2) In addition to protein and fiber, including a source of healthy fat can help to create a complete and well-balanced snack that is sure to keep you energized and focused all day long while minimizing cravings at the same time. The formula of protein + fiber + fat is a simple yet effective way to create a never-ending list of healthy office snacks.

Here is a list of 21 healthy office snacks to help keep you going in between meals.

1. Tzatziki + Pita

Tzatziki is a popular Greek spread made of yogurt, cucumber, garlic, and herbs that is high in protein and relatively low in calories. Tzatziki is traditionally made with Greek yogurt, which is higher in protein than regular yogurt as it has been strained to remove excess whey, and is incredibly nutrient-dense containing over 15 essential vitamins and minerals. (3) When paired with fluffy pita bread or crispy pita chips, it makes a wonderful healthy office snack complete with protein, healthy fats, and fiber.

Nutrition: 1/4 cup of tzatziki and 1 large whole-wheat pita bread provide 220 calories, 8 grams of protein, 5 grams of fiber, and 6 grams of fat. (4)(5)

2. Pistachios + Apple

Pistachios are one of the highest protein nuts; gram per gram they contain just as much protein as peanuts and almonds while being lower in calories. Moreover, they are a source of unsaturated fat, antioxidants, and one of the richest foods in vitamin B6 around. (6) Paired with a piece of fresh fruit, this sweet and salty combo is the perfect thing to leave in your bag or your desk for a satisfying office snack.

Nutrition: 1 ounce of shelled raw pistachios and 1 medium apple provide 252 calories, 6 grams of protein, 7 grams of fiber, and 13 grams of fat. (7)(8)

Baked Veggie Chips

3. Beef Jerky + Veggie Chips

From beef to bison to chicken to salmon, jerky is incredibly high in protein while being relatively low in calories. It’s also a great no-cook protein source that is easily transported and can be stored just about anywhere. Paired with baked veggie chips, this shelf-stable snack combo can easily be stored in your desk drawer and ready to go whenever you need it.

Nutrition: 1 ounce of beef jerky and 1 cup of veggie chips provide 264 calories, 11 grams of protein, 3 grams of fiber, and 15 grams of fat. (9)(10)

4. Greek Yogurt + Raspberries

Plain, unsweetened Greek yogurt is an incredibly nutritious snack that is packed full of protein and probiotic bacteria. Compared to regular yogurt, Greek yogurt is higher in protein, which can help to keep you satisfied for longer periods of time. Although it can certainly be paired with homemade granola, fresh fruits, especially berries, helps to increase the fiber content making this a great healthy office snack combo.

Nutrition: 3/4 cup of plain non-fat Greek Yogurt and 1 cup of fresh raspberries provide 164 calories, 20 grams of protein, 8 grams of fiber, and 1 gram of fat. (11)(12)

5. Peanut Butter + Celery

This classic childhood snack works just as well as a healthy office snack. The combination of celery and peanut butter, or any nut butter, creates a relatively low-calorie snack that is filled with healthy fats and protein while being hydrating at the same time. Plus, the combination of crunchy, creaminess and saltiness really hits the taste buds and you could easily add a couple of raisins on top to create ‘ants on a log’ and satisfy a sweet tooth at the same time.

Nutrition: 2 tablespoons of peanut butter and 1 cup of celery sticks provide 188 calories, 9 grams of protein, 4 grams of fiber, and 16 grams of fat. (13)(14)

6. Hard-Boiled Eggs + Snap Peas

Boiled eggs are a staple snack because they are easy to make and store well in the fridge for days to come. Packed full of protein, eggs are one of the most nutrient-dense foods with 13 essential vitamins and minerals and they are one of the greatest sources of choline available. (15) When paired with vegetables such as snap peas, eggs create a well-balanced and nutrient-dense snack that is the perfect addition to a packed lunch for the office.

Nutrition: 2 hard-boiled eggs and 1 cup of snap peas provide 181 calories, 14 grams of protein, 2 grams of fiber, and 11 grams of fat. (16)(17)

7. Deli Turkey + Bell Pepper

Turkey roll-ups are a quick and convenient high-protein snack. They can be eaten on their own, with a bit of lettuce and mayo, or veggies and mayo for a healthy snack that is complete with protein, healthy fats, and fiber. Although any vegetable will pair nicely with deli meat, bell peppers provide a nice crunch and a boost of fiber and vitamin C, and you can easily add a bit of cheese for an extra boost of protein and healthy fats if you like. If you’re not a fan of deli turkey, chicken, ham, or beef work just as well.

Nutrition: 3.5 ounces of turkey deli meat and 1 medium red bell pepper provide 149 calories, 15 grams of protein, 3 grams of fiber, and 3 grams of fat. (18)(19)

8. Almond Butter + Rice Cakes

Don’t get it twisted, bread is healthy but sometimes it’s fun to mix it up and rice cakes are a nice way to do it. Whether they are made of brown rice or white rice, crunchy rice cakes topped with a smear of your favorite nut butter are creamy and crunchy and can even be topped with slices of banana or berries for a touch of sweetness and an additional boost of fiber.

Nutrition: 2 tablespoons of plain almond butter and 2 brown rice cakes provide 270 calories, 6 grams of protein, 2 grams of fiber, and 20 grams of fat. (20)(21)

9. Brie Cheese + Pear

Cheese and fruit is an easy snack that is quick to prepare and the combination of brie cheese and pear help to make this simple office snack feel just a little bit fancier. Pears are a great source of insoluble fiber and one medium-sized pear provides 25% of your daily fiber intake, while brie cheese is a good source of protein and over 15 essential nutrients. (3)

Nutrition: 1 ounce of brie cheese and 1 medium pear provide 197 calories, 7 grams of protein, 6 grams of fiber, and 8 grams of fat. (22)(23)

10. Roasted Chickpeas + Grapes

Chickpeas are a good source of vegetarian protein as well as fiber and, when roasted, create a crunchy, salty, and satisfying snack. Not only are they easy to make at home but you can easily find roasted chickpea snacks at most major grocery stores. Although you could certainly enjoy these protein and fiber-rich legumes on their own, pairing them with grapes (or any fresh fruit) adds an additional boost of fiber and micronutrients.

Nutrition: 1 ounce of roasted chickpeas and 1 cup of grapes provide 223 calories, 6 grams of protein, 5 grams of fiber, and 4 grams of fat. (24)(25)

11. Smoked Salmon + Whole-Grain Crackers

Smoked salmon may be a culinary treat, but it’s a great source of nutrition as well. Smoked salmon is high in protein, rich in heart-healthy omega-3 fatty acids, and chock full of vitamins and minerals; a 3.5-ounce serving of smoked salmon provides a whopping 136% of your daily vitamin B12 needs and 86% of the daily value for vitamin D. (26) Pair a little smoke salmon (or canned salmon if you prefer) with fiber-rich, whole-grain crackers as a healthy office snack.

Nutrition: 3 ounces of smoked salmon and 2 rye crackers provide 173 calories, 17 grams of protein, 5 grams of fiber, and 4 grams of fat. (27)(28)

Banana Blueberry Muffin

12. Cheddar Cheese + Homemade Muffin

If you think muffins aren’t healthy, think again. Of course, not all muffins are created equal and many store-bought muffins resemble cake more than anything else, however, homemade muffins can certainly be a nutritious and delicious snack. Be it apple carrot, banana blueberry, or blueberry oatmeal, making muffins at home allows you to control the total sugar content and overall ingredients, and make them a healthier choice overall. Pair a homemade muffin with a slice of cheddar cheese for a well-balanced and healthy office snack.

Nutrition: 1 ounce of cheddar cheese and 1 banana blueberry muffin provide 252 calories, 9 grams of protein, 2 grams of fiber, and 15 grams of fat. (29)(30)

13. Cottage Cheese + Blueberries

Although yogurt seems to get all of the attention, cottage cheese is a wonderful nutrient-dense, and protein-rich dairy product that makes a fantastic snack. Topped with fresh berries and a drizzle of honey, the proteins in cottage cheese, namely whey, have been shown to help feelings of fullness and satiety making it a wonderful mid-morning or afternoon snack during a busy day at the office. (31)

Nutrition: 1 cup of 1% cottage cheese and 1 cup of raw blueberries provide 247 calories, 29 grams of protein, 4 grams of fiber, and 3 grams of fat. (32)(33)

14. Nuts + Dried Fruit

Otherwise known as trail mix, nuts, and dried fruit are an energizing snack combination that provides a quick hit of protein, healthy fats, and simple carbohydrates at the same time. Although dried fruit sometimes gets a bad rap for being too high in sugar, it’s nothing to worry about and can certainly be included in a healthy diet. Be it raisins, dried cranberries, or dates, dried fruit, and nuts can be eaten as is or turned into energy bites for a fun healthy office snack.

Nutrition: 1 ounce of dry roasted almonds and 2 Medjool dates provide 302 calories, 7 grams of protein, 7 grams of fiber, and 15 grams of fat. (34)(35)

15. Walnuts + Banana

Although almonds and cashews tend to be the most popular nuts, walnuts are the only nut with a high content of omega-3 fatty acids, also known as ALA. In addition to being a good source of healthy fats, walnuts are made up of roughly 15% protein and are low in carbohydrates, most of which are fiber. (36) Whether they are whole, halved, roasted, or salted, walnuts pair well with a banana for a quick and convenient healthy office snack.

Nutrition: 1 ounce of walnuts and 1 medium banana provide 288 calories, 6 grams of protein, 5 grams of fiber, and 19 grams of fat. (37)(38)

You likely weren’t expecting to see cookies make the list but they can absolutely be enjoyed as a healthy office snack, especially when they are homemade. Much like muffins, making cookies at home (or at the very least reading the ingredients on store-bought versions) allows you to control the total amount of added sugar and you can easily create a higher fiber version by using oats or whole-grain flour instead of refined flour. Since cookies aren’t particularly high in protein, pairing them with a protein source, such as yogurt or Greek yogurt, can help to create a well-balanced snack complete with fiber, protein, and healthy fats.

Nutrition: 1 peanut butter oatmeal cookie and 3/4 of plain whole-milk yogurt provide 269 calories, 11 grams of protein, 1 gram of fiber, and 15 grams of fat. (39)(40)

17. Edamame + Orange

Although you may think of edamame as an appetizer to your sushi dinner it is a great source of vegetarian protein and fiber and makes a wonderful office snack. Edamame can actually be eaten hot or cold and come in unshelled and shelled varieties, often found in the grocery store freezer section, and can be eaten alone, with a sprinkle of salt, or your favorite hot sauce. Regardless of which option you choose, edamame pairs well with orange as a well-balanced, vibrant, and flavourful snack.

Nutrition: 1 cup of shelled edamame and 1 large orange provide 276 calories, 19 grams of protein, 12 grams of fiber, and 8 grams of fat. (41)(42)

18. Tuna + Avocado

Canned tuna is a shelf-stable, easily transportable, and inexpensive source of protein, which makes it a wonderful office snack. Although you can certainly eat tuna on its own out of the can, pairing it with some avocado helps to add some healthy fats and fiber at the same time. Either mix the avocado directly with the tuna to create an avocado tuna salad or served sliced avocado with tuna, salt and pepper for a light and slightly different, healthy office snack.

Nutrition: 1/2 can of tuna and 1/2 medium avocado provide 257 calories, 23 grams of protein, 7 grams of fiber, and 15 grams of fat. (43)(44)

Office Snack Ideas

Nuts and Seed Crackers

19. Hummus + Seed Crackers

Crackers are a very popular snack, however, not all crackers are a healthy choice. Unfortunately, many store-bought crackers are made with refined flours, refined oils, added sugars, and preservatives making them a low-protein and high-calorie choice but, fortunately, there are now some higher quality options available. Seed crackers, be they store-bought or homemade, specifically are filled with healthy fats and have a higher protein content than traditional crackers making them a great choice. Pair them with fat and protein-packed hummus for healthy office snacks you can enjoy all week long.

Nutrition: 1/4 cup of hummus and 12 seed crackers provide 262 calories, 8 grams of protein, 7 grams of fiber, and 14 grams of fat. (45)(46)

20. Cashews + Dried Mango

Take your basic nut and dried fruit mix to the next level with a combination of cashews and dried mango. Dried mango is an intensely naturally sweet snack that contains moderate amounts of sugar and vitamin C. (47) Given its slightly higher levels of natural sugars it is best paired with a food source of healthy fat and protein, which is why cashews are such a great option. Cashews are low in sugar, a source of fiber, and per serving contain almost as much protein as a cooked egg.

Nutrition: 1 ounce of dry-roasted cashews and 1 ounce of dried mango provide 251 calories, 5 grams of protein, 2 grams of fiber, and 13 grams of fat. (48)(49)

21. Pumpkin Seeds + Dark Chocolate

Chocolate might not be the first thing that comes to mind when you think of healthy office snacks, however, cacao beans, the base of chocolate, is actually a natural source of fiber. Moreover, the cacao in dark chocolate is a good source of trace minerals, including magnesium, selenium, manganese, chromium, and antioxidants known as polyphenol. (50) Although you can certainly enjoy a slice of chocolate on its own pairing it with a nut or seed, such as pumpkin seeds, which happen to be one of the highest protein seeds, helps to boost the over protein and fiber content of this healthy office snack combination.

Nutrition: 1 ounce of pumpkin seeds and 1 ounce of 70% dark chocolate provide 321 calories, 9 grams of protein, 4 grams of fiber, and 25 grams of fat. (51)(52)

The Bottom Line

Whether you are at the office, on the road, or working from, keeping healthy snacks on hand can help to ensure that you are fueled and energized for your workday. By focusing on whole foods, protein, and fiber you can easily create a well-balanced snack that will keep you alert and productive. Fortunately, there are plenty of easy-to-make, shelf-stable, and portable options to choose from. So the next time you start to feel those hunger pains in between meals, reach for one of these healthy office snacks to help keep you performing at your best.

Greek Chickpea Bowls

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Looking for a healthy lunch idea? Look no further than these chickpea bowls. Not only are they packed full of vegetarian protein, fiber, and healthy fats, but they are quick and easy to make and require no cooking at all. Just warm the couscous, chop the veggies, make the dressing, and add everything to containers to create healthy make-ahead lunches for the week.

Chickpea Bowls

Just when I thought meal prep couldn’t get any easier – voilà, no-cook chickpea bowls! Canned chickpeas are one of my go-to vegetarian protein sources when I need something quick and don’t feel like cooking; just strain and rinse and they’re ready to go. Although they do lack a little flavor on their own when paired with salty feta cheese and a zesty lemon-garlic dressing they help to create a well-balanced meal filled with Greek flavors.

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Chickpea Bowls

Greek Chickpea Bowls

Author: Stephanie Kay

Fresh and vibrant, these colourful Greek chickpea bowls are a great vegetarian lunch idea complete with plant-based protein, healthy fats, and plenty of veggies.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 bowls 1x
  • Category: Lunch
  • Method: Meal Prep
  • Cuisine: Greek
Print Recipe

Ingredients

Bowls:

  • 2 cans (14oz) chickpeas, drained and rinsed
  • 1 cup couscous, dry
  • 1 cucumber, diced
  • 1 tomato, diced
  • 1 yellow bell pepper, diced
  • 1/2 red onion, diced
  • 1/2 cup black olives
  • 1/2 cup feta cheese, crumbled
  • 1 handful parsley, roughly chopped
  • 1 lemon, quartered

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 lemon, juiced
  • 1/2 teaspoon Dijon mustard
  • 1 glove garlic, minced or grated
  • 1 teaspoon dried oregano
  • 1 pinch salt
  • 1 pinch black pepper

Instructions

  1. Prepare the couscous according to package directions.
  2. In a small bowl or jar, combine all of the dressing ingredients and give them a good whisk until well combined. Taste and season with more salt and pepper as needed.
  3. Add chopped cucumber, tomatoes, bell pepper, and red onion to a bowl and toss to combine.
  4. Once the couscous has cooked, allow it to cool, and then divide evenly across 4 bowls or containers. Add vegetables mixture, chickpeas, and olives to the bowls, dividing it evenly across.
  5.  
Top each bowl with a crumble of feta cheese, a sprinkle of parsley, and a wedge of lemon.
  6. If you are eating the bowls immediately, top each both with a 1/4 of the dressing. If you are making them ahead of time, add dressing to small containers and dress when ready to serve.
  7. Once prepared, the bowls and dressing can be stored in airtight containers in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 596 calories
  • Sugar: 5 grams
  • Fat: 24 calories
  • Carbohydrates: 79 grams
  • Fiber: 14 grams
  • Protein: 22 grams

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Strawberry Oatmeal

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This 5-ingredient strawberry oatmeal is the perfect breakfast for busy weekday mornings. Made with quick oats, frozen strawberries, and milk and topped with a dollop of yogurt and a drizzle of honey, these oats are high in fiber and packed full of protein making them the perfect fuel to start the day.

Strawberry Oatmeal

If you’ve never added yogurt to your oatmeal I highly suggest that you give it a go! Although it may seem a little odd at first, adding a generous dollop of yogurt on top of your oatmeal is a simple yet highly effective way to increase the protein content of your breakfast without much effort. Not to mention, it adds a refreshing tang and zip, which pairs perfectly with the honey and sweet berries in this strawberry oatmeal.

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Strawberry Oatmeal

Strawberry Oatmeal

Author: Stephanie Kay

This 5-ingredient strawberry oatmeal is nutritious and delicious morning meal. The combination of milky oats, jammy strawberries, tangy yogurt, and sweet honey creates a high protein and high fibre breakfast that tastes just as good as it is for you.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: American
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Ingredients

  • 1/2 cup quick-cooking or rolled oats
  • 1 cup milk
  • 1/2 cup water
  • 1 cup strawberries, frozen
  • 1 teaspoon honey
  • 1/2 cup Greek yogurt, to serve (optional)

Instructions

  1. In a small pot, combine oats, milk, and water and bring to a gentle boil. Once boiling, reduce to a simmer and continue to cook, stirring frequently, until oats are tender, roughly 3-5 minutes for quick-cooking oats, 6-8 minutes for rolled oats.
  2. While the oats are cooking, add frozen berries to a small pan with a splash of water and cook for 4-5 minutes until the berries are thick and jammy.
  3. Once cooked, transfer oatmeal to a bowl, top with yogurt, jammy berries, and a drizzle of honey.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 482 calories
  • Sugar: 31 grams
  • Fat: 13 grams
  • Carbohydrates: 62 grams
  • Fiber: 7 grams
  • Protein: 27 grams

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About Stephanie

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

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