Stephanie Kay Nutrition

Real Food for Real Life

9 Meal Prep Hacks

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Tired of prepping salads and eating chicken, but don’t know what else to make? Here are the best meal prep hacks to help you make delicious meals that support your health goals, but won’t have you in the kitchen all weekend long.

Glass meal prep containers filled with cooked chicken thighs, roasted vegetables, and pecans on a wood table.

Table of contents

Infographic of meal prep hacks.

The Best Meal Prep Hacks

If you’re overwhelmed with the idea of preparing perfectly lined-up meal prep containers, don’t worry, there are many ways to make amazing meals without spending hours in the kitchen. Here are some meal prep hacks to help you make macro-friendly meals.

1. Focus on one meal.

Instead of attempting to meal prep for breakfast, lunch, and dinner, focus on the meal you find the most challenging. If you tend to skip breakfast, meal prep something you can grab and go in the morning. If you’re spending all of your money on high-calorie lunches at work, prep some healthy lunches on the weekend. If weeknights are too busy to cook, pre-make some dinner ingredients for quick assembly.

This approach can help to streamline the process and reduce the feeling of overwhelm that often comes along with meal prep. Plus, you can identify the specific pain points and issues that impact your healthy eating habits and address them individually, one at a time.

2. Choose recipes with minimal ingredients.

While eating a gourmet dish at every meal would be nice, preparing them is incredibly expensive, time-consuming, and exhausting. By choosing to prep meals with up to 6 ingredients with items you already have in the fridge and pantry, you can save time and money.

That said, choosing recipes with minimal ingredients doesn’t mean you need to succumb to minimal flavor. By strategically pairing protein, carbohydrates, fiber, and healthy fats with herbs, spices, seasonings, and sauces, you can create balanced meals that are nutritious and delicious.

3. Make one-pan or pot meals.

In addition to using minimal ingredients, one-pan and one-pot recipes are a great meal prep hack as they reduce prep and cleanup time. A good sheet pan recipe or one-pot meal can easily create a half dozen prepped meals for the week without a sink of dirty dishes.

For example, by combining some chicken or tofu with diced potatoes and veggies and a drizzle of olive oil, like my Greek chicken tray bake or sheet pan tofu and veggies, you can create high-protein, high-fiber, and filling meals that will get you in and out of the kitchen with only 20 minutes of work.

4. Double the recipe.

The best meal prep hack is to make a double batch. Whether you’re making stir-fry, soup, or stew, doubling or tripling the recipe can help to make more portions and maximize your time in the kitchen. While chopping an extra onion or browning extra chicken breasts may take a little more time in the moment, overall, you’ll save time shopping, prepping, and cleaning.

While you can certainly eat all of these meals throughout the week, you can also eat half and store the excess in the freezer for weeks in the coming months when you truly don’t have time to cook.

5. Use pre-made marinades and dressings.

Using pre-made marinades, dressings, and sauces can help reduce meal prep cooking time and add flavor to simple meals. While some pre-made products are highly processed foods, many are minimally processed and made of whole foods.

For instance, you can turn humble chicken or turkey and rice into a variety of different meals by using fajita seasoning to make chicken fajita meal prep bowls, or Buffalo sauce to make Buffalo chicken meal prep bowls, or teriyaki sauce to make teriyaki ground turkey meal prep bowls. When buying pre-made sauces, marinades, and dressings, just be sure to read the ingredients so you can choose the best option available.

6. Buy pre-chopped veggies.

Buying prepared fresh or frozen veggies can help reduce prep time from washing, peeling, chopping, and slicing. From cubed sweet potatoes to shredded carrots to frozen stir-fry veggies, prepared vegetables are a great meal prep hack that increases convenience without forgoing nutritional value.

7. Cook meat in the slow cooker.

A slow cooker is a great way to cook meat with minimal effort. You can add chicken breasts, a pork shoulder, or a chuck roast into a slow cooker with some seasoning, turn it on for four and eight hours, and come back to beautifully tender and flavorful meat.

Slow cooking is best for cuts with connective tissue and fat that break down over time. These cuts of meat can easily be turned into balanced meals by pairing them with a source of complex carbohydrate, like rice, pasta, tortillas, or potatoes, and vegetables.

8. Freeze in individual portions.

When meal prepping, it’s best to portion cooked meals into individual containers instead of one large container. Not only does this offer better portion control, which is particularly helpful if you’re calorie or macro counting, but you can thaw and reheat exactly what you need and leave the rest for a later date.

While most cooked meals tend to freeze well, soups, stews, and casseroles keep particularly well, and freezing them in individual portions makes it easier to have variety in your meals, as you can choose different options throughout the week.

9. Make no-cook meals.

Making no-cook meals is one of the best meal prep hacks there is. Instead of bringing out the pots and pots, you can create well-balanced meals with maximum flavor and minimal effort. They are also a great choice for warmer weather days when you don’t feel like turning on the stove or oven.

For example, Greek yogurt parfaits are a great meal prep breakfast; a bagged salad with a can of tuna and dressing, or crackers, cheese, hummus, and veggies, or a sandwich with deli meat, mayonnaise, and veggies make great healthy meal prep lunches, and tortillas with rotisserie chicken, avocado, and salsa make a quick meal prep dinner.

FAQs

Is it safe to meal prep for 5 days?

Yes, it is generally safe to meal prep for 5 days. Most cooked meals can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months. Be sure to follow proper cooling and storage guidelines for optimal food safety.

What are three keys to successful meal prepping?

For successful meal prep, make a meal plan, make a grocery list, and set aside 1-2 hours for prep and cooking.

Can I lose weight by meal prepping?

Yes, meal prep is a highly beneficial strategy to support weight loss goals. Meal prep can help create portion-controlled meals that are ready the moment you are hungry, which can help reduce the consumption of high-calorie convenience and processed foods. To ensure meal prepping supports weight loss, design a meal plan that fits within your daily calorie intake to create a calorie deficit.

What to avoid when meal prepping?

While most cooked meals keep well, certain foods don’t. Meals with avocado or guacamole, dressed leafy salads, and meals with bread, tortillas, or wraps do not keep well in the fridge for more than a day, and meals with fresh produce, eggs, or dairy products do not freeze well.

The Bottom Line

Meal prep hacks can help make healthy meals with maximum flavor and minimal effort. The best hacks for meal prepping are to focus on one meal at a time, choose recipes with minimal ingredients, make one-pan or one-pot meals, make double batches, buy prepared sauces, dressings, and veggies, use the slow cooker, freeze in individual portions, and make no-cook meals.

Slow-Cooker Apple Cinnamon Oatmeal

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Filled with warm cinnamon apples, this slow cooker apple cinnamon oatmeal is the perfect breakfast for cold mornings. It’s easy to make, serves a crowd, and leftovers keep well in the fridge for days.

White bowl of slow-cooker apple cinnamon oatmeal with sautéed apples, pecans, and maple syrup on top on a dark wood plate with a gold spoon.

One of the biggest complaints I hear from people when they are trying to eat healthier is a lack of time. Whether they’re too busy, can’t seem to get organized, or just find themselves scrambling at the last minute, it seems people are always looking for ways to make healthy eating more efficient and less time-consuming. Enter, slow cooker oatmeal.

Made with minimal ingredients and prepared in a matter of minutes, this crockpot apple cinnamon oatmeal is a great way to eat a healthier breakfast without much effort. It’s full of fiber, fruit, and flavor, and something the whole family can enjoy.

A crockpot filled with cooked slow cooker apple cinnamon oatmeal with sautéed apples on top with a wood serving spoon with milk, brown sugar, fresh apple, and tea towel on the side on a wide background.

Why You’ll Love It

  • Easy to Make – This dump-and-go recipe requires minimal effort but yields maximum flavor.
  • Great for Crowds – This recipe makes 8 servings, making it perfect for gatherings and holidays.
  • High in Fiber – The steel-cut oats and fresh apples combine high-fiber foods to provide 6 grams of fiber per serving.
  • Keeps Well – This slow cooker apple cinnamon oatmeal keeps well in the fridge and freezer, making it a great meal prep idea for busy mornings.
Jug of milk, fresh apples, bowl of brown sugar, bowl of steel-cut oats, bowl of salt, and jar of ground cinnamon on a white background.

Ingredients + Substitutions

  • Steel-Cut Oats – To make the oats and add some complex carbohydrates. Old-fashioned rolled oats, quick oats, and instant oats are not recommended for this recipe.
  • Apples – To add some fiber and micronutrients. I used Gala apples, but any fresh apples will work.
  • Cinnamon – To flavor the oats. The recipe calls for ground cinnamon, but a teaspoon of apple pie spices will also work well. See the notes section of the recipe card for details.
  • Brown Sugar – To sweeten the oatmeal. The recipe calls for brown sugar, but you can use maple syrup if preferred. See the notes section of the recipe card for details.
  • Salt – To season the oats.
  • Water – To cook the oats. The recipe calls for water, to keep the sugar content down, but you can use apple juice if desired. See the notes section of the recipe card for details.
  • Milk – To add some protein to the oatmeal and create a creamy texture.
  • Butter – To grease the slow cooker and prevent the oats from sticking.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk and butter for coconut oil or cooking spray.

A slow cooker with steel-cut oats, diced apples, brown sugar, ground cinnamon, and salt.
A slow cooker with steel-cut oats, diced apples, brown sugar, ground cinnamon, salt, and water stirred and well combined.

Red’s Nutrition Tip

Since steel-cut oats are the most minimally processed form of oats. They are made by toasting and chopping oat groats (whole oat kernels) into smaller pieces using a steel blade, which makes them quicker and easier to cook, resulting in a coarser, chewier texture than rolled oats. Steel-cut oats are one of the most filling foods, one of the best high-protein grains, and a great source of long-lasting fuel.

Serving Suggestions

This slow cooker apple cinnamon oatmeal is a good source of carbohydrates and fiber. To make it a more balanced meal, I recommend serving it with a source of protein and healthy fats. It can also be adapted to suit your personal macro or calorie needs, for example:

  • To make it higher in protein, top the apple cinnamon oatmeal with a dollop of Greek yogurt or skyr.
  • To make it higher in fat, top the cooked oatmeal with chopped nuts such as pecans or almonds.
  • To make it higher in fiber, top the cooked oatmeal with more chopped apple or fresh fruit.
  • To add some sweetness, add 1/2 cups of raisins or dates to the recipe, and/or top the cooked oatmeal with a sprinkle of brown sugar or drizzle of maple syrup.
Crockpot filled with cooked slow cooker apple cinnamon oatmeal.

Storage + Reheating

To Refrigerate: Once cooked, allow the slow cooker apple cinnamon oatmeal to cool completely, then transfer it to an airtight container in the fridge for up to 5 days.

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

To Reheat: If frozen, allow the oatmeal to thaw completely. To reheat the oats on the stovetop, add the oatmeal to a pot with a little milk or water (to help rehydrate the oats) and reheat on low-medium heat, stirring frequently, for 5 minutes or until warm. To reheat the oats in the microwave, add the oatmeal to a microwave-proof bowl with a little milk or water, stir to combine, and warm for 1-2 minutes with additional 30-second increments as needed until warm.

Two bowls of crockpot apple cinnamon oatmeal with sautéed apples and pecans on top and on the side with a cup of coffee and slow cooker on a white background.

More Apple Breakfast Recipes:

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White bowl of slow-cooker apple cinnamon oatmeal with sautéed apples, pecans, and maple syrup on top on a dark wood plate with a gold spoon.

Slow-Cooker Apple Cinnamon Oatmeal

Author: Stephanie Kay

This slow-cooker apple cinnamon oatmeal is easy to make and full of flavor. It works well for a crowd-pleasing weekend breakfast or healthy meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 10 minutes
  • Yield: 8 servings 1x
  • Category: Breakfast
  • Method: Slow Cooker
Print Recipe

Ingredients

  • 1 tablespoon butter
  • 2 cups steel-cut oats
  • 7 cups of water
  • 4 apples, cored and diced
  • 1/4 cup brown sugar, or maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon salt
  • 1 cup milk

Instructions

  1. Grease the bottom and sides of a slow cooker with butter.
  2. In a slow cooker or crockpot, add the steel-cut oats, water, diced apples, brown sugar, ground cinnamon, and salt, and stir to combine.
  3. Cover the slow cooker with a lid, and turn it on to cook on low for 6-8 hours or on high for 3-4 hours.
  4. Once cooked, remove the lid, add the milk, and stir until well combined. Feel free to add additional milk as needed until your desired texture is reached.
  5. The slow cooker apple cinnamon oatmeal can be served immediately with toppings of your choice, or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Cooking Spray: Omit the butter and grease the slow cooker with a bit of cooking spray instead in step #1.

To Use Apple Juice: Swap the 2 cups of the water for apple juice in step #2.

To Use Apple Pie Spice: Swap the ground cinnamon for 1 teaspoon of apple pie spice in step #2.

To Use Maple Syrup: Swap the brown sugar for 1/4 cup maple syrup in step #2.

To Use Almond Milk: Swap the milk for equal parts almond milk in step #4.

Nutrition

  • Serving Size: 1 serving
  • Calories: 229 calories
  • Sugar: 17 grams
  • Fat: 5 grams
  • Carbohydrates: 43 grams
  • Fiber: 6 grams
  • Protein: 6 grams

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Almond Flour vs. All-Purpose Flour: Which is Healthier?

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Almond flour is often suggested as a healthier alternative to regular flour, but is that true? Here is a nutrition breakdown and comparison of almond flour vs. all-purpose flour, so you can make the best choice for your diet and health goals.

Close up of almond flour with whole almonds and all-purpose flour with wheat spikes.

Table of contents

What’s the difference between almond flour and all-purpose flour?

Almond flour and all-purpose flour differ in their sources, production methods, nutrient profiles, and uses.

Almond flour is made from finely ground almonds. It is made by blanching whole, raw almonds in boiling water to remove their skin and then grinding them into a fine powder. Almond flour is naturally gluten-free and offers a subtle nutty flavor and tender, moist, but dense texture.

All-purpose flour is made from refined wheat kernels. Often referred to as “regular flour”, it is made by removing the bran and germ of wheat kernels to leave only the endosperm, and then grinding it into a fine powder. All-purpose flour is a highly versatile flour that can be used as a thickening agent or to create a soft, light, and fluffy texture in baked goods.

Type of FlourAlmond FlourAll-Purpose Flour
SourceAlmondsWheat
Production MethodMade by grinding blanched almonds into a fine powderMade by grinding the endosperm of wheat kernels into a fine powder
TasteNutty, slightly sweetMild, neutral
Baking TextureTender, moist, and denseSoft, light, and fluffy
Gluten ContentGluten-freeContains gluten
Infographic of the nutrition of almond flour vs. all-purpose flour.

Almond Flour vs. All-purpose Flour: Nutrition

Here is a nutrition comparison of calorie, macronutrient, and micronutrient content of 100 grams of almond flour vs. all-purpose flour (1, 2, 3, 4).

Nutrition per 100 gramsAlmond FlourAll-Purpose Flour
Calories622 calories359 calories
Protein26.2 grams13.1 grams
Fat50.2 grams1.5 grams
Carbohydrates16.2 grams73.2 grams
Fiber9.3 grams3.0 grams
Sugar4.0 grams0.0 grams

Calories

Almond flour contains significantly more calories than all-purpose flour. A 100-gram serving of almond flour contains 622 calories, while a 100-gram serving of all-purpose flour contains 359 calories.

Protein

Almond flour contains twice as much protein as all-purpose flour. A 100-gram serving of almond flour contains 26.2 grams of protein, while a 100-gram serving of all-purpose flour contains 13.1 grams of protein.

Fat

Almond flour contains a lot more fat than all-purpose flour. A 100-gram serving of almond flour contains 50.2 grams of fat, while a 100-gram serving of all-purpose flour contains 1.5 grams of fat.

Almond flour is a good source of healthy fats, with a content of roughly 80% monounsaturated fats and limited saturated fat (5). The high fat content of almond flour is also what makes it high in calories, as fats are the highest-calorie macronutrient, providing 9 calories per gram, compared to the 4 calories per gram from protein and carbohydrates (6).

Carbohydrates

Almond flour is much lower in carbohydrates than all-purpose flour. A 100-gram serving of almond flour contains 16.2 grams of carbohydrates, while a 100-gram serving of all-purpose flour contains 73.2 grams of carbohydrates.

This is largely because almonds are primarily a source of fat, while wheat kernels are primarily a source of complex carbohydrates.

Fiber

Almond flour contains more fiber than all-purpose flour. A 100-gram serving of almond flour contains 9.3 grams of fiber, while a 100-gram serving of all-purpose flour contains 3.0 grams of fiber.

Both almond flour and all-purpose flour contain a mix of soluble and insoluble fiber. Although the exact ratio can vary, almond flour contains insoluble fiber, with a smaller amount of soluble fiber, while all-purpose flour contains a significantly higher proportion of insoluble fiber compared to soluble fiber.

Sugar

Almond flour contains more sugar than all-purpose flour. A 100-gram serving of almond flour contains 4.0 grams of sugar, while a 100-gram serving of all-purpose flour contains 0 grams of sugar. The sugar content in almond flour is from natural sugars, not added sugars.

Vitamins and Minerals

Both almond flour and all-purpose flour are good sources of micronutrients. Almond flour is a good source of vitamin E, magnesium, manganese, copper, and zinc, while all-purpose flour is a good source of thiamin, selenium, and folate.

In the United States and Canada, almost all-purpose flour is enriched and fortified with B vitamins, thiamin, riboflavin, niacin, and folic acid, and iron to increase its nutritional content (7, 8).

Other Factors to Consider

In addition to nutritional benefits, here are some other factors to consider between almond flour and all-purpose flour.

Dietary Needs

Almond flour is naturally gluten-free, making it a great flour alternative for individuals with celiac disease or gluten intolerance, along with oat flour, coconut flour, and rice flour. Its low-carb and high-fat content also makes it a good option for those following a low-carb diet, or a grain-free diet such as the paleo diet or keto diet.

While all-purpose flour naturally contains gluten, it may be a better option for individuals with nut allergies.

Structure

Although almond flour’s lack of gluten makes it more accessible for dietary needs, it does affect the structure of baked goods. Without gluten’s binding power, gluten-free flours like almond flour generally result in denser and crumblier muffins, cakes, and cookies compared to all-purpose flour.

Conversely, all-purpose flour contains gluten, which creates well-structured, light, and airy baked goods. All-purpose flour is made from a combination of high-protein (hard wheat) and low-protein (soft wheat) flour, which creates a more versatile flour that can be used in everything from bread to muffins and pizza crust.

All-purpose flour has a moderate protein content of about 10-12% (9). Flours with a high protein content offer more gluten development, which creates more extensibility and elasticity in the dough and are great for bread, while flours with lower protein content create softer and more tender baked goods.

Shelf Life

Due to its high-fat content, almond flour has a shorter shelf life than all-purpose flour. Opened almond flour can last for several months in an airtight container in the pantry or up to 6 months in the refrigerator. Opened all-purpose flour can last 6-8 months in an airtight container in the pantry or up to 12 months in the refrigerator.

Can you substitute almond flour for all-purpose flour in recipes?

While almond flour can be used as a substitution for all-purpose flour in most recipes, it cannot always be used in a 1-to-1 ratio. Due to its lack of gluten and higher fat content, almond flour must be combined with other ingredients to avoid a greasy, dense, and/or chewy texture.

The exact method to substitute almond flour will vary by recipe, as you may need to combine almond flour with other gluten-free flours, baking powder, and/or additional binding agents, such as xanthan gum, guar gum, and psyllium husk.

So, is almond flour healthier than all-purpose flour?

Overall, both almond flour and all-purpose flour are healthy options and provide many health benefits. The “best” option comes down to the individual’s preferences, dietary needs, and health goals. Almond flour is higher in protein and fiber and lower in carbohydrates, while all-purpose flour is lower in calories and lower in fat.

Almond flour is a better option for individuals who need to eat gluten-free, but all-purpose flour may be a more practical option for those seeking a lower-calorie option to support a calorie deficit or maintain weight loss.

The Bottom Line

Almond flour is a gluten-free flour made from ground, blanched almonds, and all-purpose flour is a refined wheat flour. Almond flour is higher in calories, fat, protein, and fiber and lower in carbohydrates, while all-purpose flour is lower in calories and sugar. Both are good sources of vitamins and minerals and can be included in a healthy and balanced diet.

Greek Chicken Burgers

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Filled with feta cheese and sun-dried tomatoes, and topped with tzatziki sauce, these Greek chicken burgers are bursting with Mediterranean flavor. Serve them on hamburger buns or on top of salad for a healthy summer meal.

Two Greek chicken burgers with tzatziki, lettuce, sliced tomato, sliced red onion, and crumbled feta cheese on a white cutting board with lemon roasted potatoes in the background.

Chicken burgers have a reputation for being dense and dry, and, quite frankly, most of them are. Ground chicken, especially when made with leaner cuts, is low in fat and therefore tends to dry out quickly when grilled, resulting in a meatball-like texture.

Fortunately, by adding some ingredients rich in healthy fats, like feta cheese and olive oil, you can create more tender and juicy chicken burgers, and that’s exactly what this Greek chicken burger recipe does. Plus, the addition of the Greek flavors to these chicken burgers ensures they are absolutely delicious.

Close up Greek chicken burger on a brioche bun with toppings and a bowl tzatziki in the background on a white cutting board.

Why You’ll Love Them

  • High in Protein – These burger patties contain 22 grams of protein each.
  • Low in Fat – The use of ground chicken ensures these Greek burgers are low in calories.
  • Full of Flavor – The combination of oregano, feta, and sun-dried tomatoes fills the burger with Greek flavors.
  • Good for Meal Prep – These Greek chicken burgers keep well in the fridge and freezer, making them a good meal prep idea.
Ground chicken on a white plate with dried oregano, salt, tomato, red onion, bowls of feta cheese, tzatziki sauce, and sun-dried tomatoes on the side with a plate of brioche buns and leafy lettuce on a plate on a white background.

Ingredients + Instructions

  • Chicken – To add some animal protein. You can use ground chicken breast meat or thigh meat, or a mixture of both, or you can use ground turkey instead.
  • Feta Cheese – To add some more protein and flavor to the burger patties.
  • Sun-Dried Tomatoes – To further flavor the burger patties and add some micronutrients. If using sun-dried tomatoes packed in oil, drain them to remove any excess oil.
  • Onion and Garlic – To flavor the chicken burger patties. The recipe calls for a red onion and garlic cloves, but you can use onion powder or garlic powder if preferred. See the notes section of the recipe card for details.
  • Greek Yogurt – To make the tzatziki sauce. You can use regular or Greek yogurt. While the recipe calls for you to make homemade tzatziki, you can use store-bought tzatziki if preferred.
  • Cucumber – To make the tzatziki.
  • Lemon Juice – To balance the acidity in the tzatziki. You can use fresh lemon juice or bottled lemon juice.
  • Herbs – A mixture of dried herbs and fresh herbs to flavor the burgers and tzatziki.
  • Salt and Pepper – To season the burgers.
  • Buns – I think brioche buns work best, but any hamburger buns will work.
  • Toppings – The recipe calls for crisp lettuce, sliced tomato, and red onion, but you can use any toppings you like. Roasted red peppers and spinach would also work nicely.

Dietary Adaptions

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

To Make them Dairy-Free: Omit the feta cheese and yogurt, or swap them for non-dairy versions.

Glass bowl of ground chicken, minced red onion, minced garlic, diced sun-dried tomatoes, crumbled feta cheese, dried oregano, salt, and pepper on a white background.
Raw chicken burger patties on a white plate on a white background.

Red’s Nutrition Tip

Ground chicken is one of the best high-protein, low-calorie foods. Because it’s low in fat, chicken burgers are a great way to enjoy burgers while eating in a calorie deficit or maintaining weight loss.

Serving Suggestions

These Greek chicken burgers are high in protein, moderate in fat, and low in carbs. You can easily make them a balanced meal by serving them on a hamburger bun to add a source of complex carbohydrates and fiber. The recipe can also be adapted to suit your personal dietary needs, for example:

  • To make them low-carb, use low-carb buns or lettuce wraps instead.
  • To make them lower in fat, use fat-free feta cheese and 0% Greek yogurt.
  • To make them higher in fiber, serve the chicken burgers with a side salad.
Cooked Greek turkey burger on a plate on a cutting board with a bun with toppings and roasted lemon garlic potatoes on the side.

Storage + Reheating

To Refrigerate: Once cooked and cooled, the chicken burgers can be stored in an airtight container in the fridge for up to 4 days. The tzatziki sauce can be stored in a separate airtight container in the refrigerator for up to 2 weeks.

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

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

Close up of Greek ground chicken burger on a white cutting board.

More Healthy Burger Recipes:

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Two Greek chicken burgers with tzatziki, lettuce, sliced tomato, sliced red onion, and crumbled feta cheese on a white cutting board with lemon roasted potatoes in the background.

Greek Chicken Burgers

Author: Stephanie Kay

These Greek chicken burgers are high in protein, low in fat, and full of flavor. Serve them on top of a salad, in a lettuce wrap, or on a bun for an easy and healthy weeknight meal.

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

Ingredients

Chicken Burgers:

  • 1 pound ground chicken
  • 1/4 red onion, minced
  • 2 cloves garlic, minced
  • 1/4 cup sun-dried tomatoes, finely chopped
  • 1/4 cup crumbled feta cheese
  • 1/2 teaspoon dried oregano
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil

Tzatziki (optional):

  • 1 cup Greek yogurt
  • 1/2 English cucumber
  • 1 tablespoon lemon juice
  • 2 teaspoons olive oil
  • 1 clove garlic, grated
  • 2 tablespoons chopped fresh dill and/or mint
  • 1/4 teaspoon salt

To Serve (optional):

  • Burger buns
  • Lettuce
  • Tomato, sliced
  • Red onion, sliced

Instructions

  1. Begin by making the tzatziki sauce. Using a box grater on a cutting board or a food processor with the shredding blade, grate the cucumber into small pieces. Then transfer the grated cucumber to a fine mesh sieve, tea towel, or double-lined paper towels, sprinkle with a pinch of salt, and press out as much water as possible.
  2. In a medium bowl, add the Greek yogurt, grated cucumber, lemon juice, olive oil, grated garlic, chopped herbs, and salt and stir until well combined. Set aside.
  3. Next, make the burger patties. In a large bowl, add the ground chicken, minced onion, minced garlic, chopped sun-dried tomatoes, crumbled feta cheese, dried oregano, salt, and pepper, then using your hands, mix the ingredients until well incorporated.
  4. Once mixed, divide and shape the chicken burger mix into 4 evenly sized burger patties.
  5. Heat a grill, cast-iron skillet, or large frying pan to medium-high heat, add a bit of oil, then add the patties and cook for 4-5 minutes per side or until cooked through to an internal temperature of 165ºF.
  6. If you’d like to grill the burger buns, add them to the grill or pan at this time, open side down, and toast for 15-30 seconds until golden brown.
  7. Once the burgers are cooked, remove them from the grill and assemble them on buns with tzatziki sauce and additional toppings of your choice.
  8. Any leftover chicken burgers can be cooled and stored in an airtight container in the fridge for up to 4 days or freezer for up to 3 months. Any leftover tzatziki sauce can be stored in an airtight container in the fridge for up to 2 weeks.

Notes

To Use Ground Turkey: Swap the ground chicken for 1 pound of ground turkey.

To Use Onion Powder: Swap the red onion for 1/2 teaspoon of onion powder.

To Use Garlic Powder: Swap every garlic clove for 1/2 teaspoon of garlic powder.

To Use Fresh Oregano: Swap the dried oregano for 1/2 tablespoon of fresh oregano.

To Use Dried Dill: Swap the fresh dill for 1 teaspoon of dried dill.

To Use Dried Mint: Swap the fresh mint for 1 teaspoon of dried mint.

To Use Pre-Made Tzatziki: Omit the tzatziki ingredients and use 1 cup of tzatziki instead.

Nutrition

  • Serving Size: 1 burger patty
  • Calories: 231 calories
  • Sugar: 2 grams
  • Fat: 15 grams
  • Carbohydrates: 4 grams
  • Fiber: 1 gram
  • Protein: 22 grams

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12 Signs You’re Not Eating Enough

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Not only can undereating leave you fatigued with food cravings, but a lack of calories can lead to poor nutrition and a host of more serious health conditions. Here are the top signs you’re not eating enough.

Tiny white bowl of garden salad with a silver fork and knife on the side on a rustic wood background.

Table of contents

With overeating and obesity being so prevalent in North America, undereating is often overlooked; however, it has just as consequential, if not more, adverse health effects.

In the same way that it is possible to eat too much food, it’s possible to not eat enough food. Not only do we require enough calories (energy) to thrive, but we also require adequate nourishment from protein, carbohydrates, fats, vitamins, and minerals to function optimally.

What defines undereating?

Undereating is defined as insufficient food intake that may lead to weight loss or failure to thrive (1).

More specifically, it is consuming fewer calories than the body needs to maintain calorie balance for weight maintenance, which leads to an inadequate intake of macronutrients and micronutrients to support optimal health.

While short-term strategic undereating, commonly known as “dieting”, is required for weight loss and is safe for individuals of a healthy weight, unintentional or extreme undereating can have many unintended negative side effects and, in some cases, is cause for serious concern.

Risks of Undereating

The primary risk of undereating is becoming underweight, which is typically measured by body mass index (BMI). BMI is calculated by a mathematical formula using weight and height, and a person is considered underweight if they have a BMI of 18.5 or under (2).

Being underweight puts individuals at greater risk for (3):

  • malnutrition
  • osteoporosis and bone fractures
  • chronic fatigue
  • weakened immune system
  • irregular menstrual cycles
  • fertility issues
  • growth and developmental issues, especially in children

While BMI does provide broad data for estimating body fat percentage at a population level, it does have limitations at the individual level, particularly with athletes, pregnant and breastfeeding women.

Infographic of signs you're not eating enough.

Signs You’re Not Eating Enough

Here are the top 12 signs you’re not eating enough food.

1. You have very low energy.

Fatigue is one of the first signs you’re not eating enough. While there are many reasons you might experience fatigue, constant, chronic fatigue might be a sign of undereating.

Given that the calories we consume from food are the body’s primary source of energy (glucose), not enough food, particularly from carbohydrates, can cause energy levels to remain low.

While exactly how many calories a person needs will vary widely by individual, based on age, sex, height, weight, activity level, and goals, however, on average, adult females require 2,000 calories per day and adult males require 2,500 calories per day (4).

2. You’re unintentionally losing weight.

Significant, rapid, and unintentional weight loss is a key sign that you’re not eating enough. Weight loss occurs when your calorie intake does not meet your calorie expenditure and can result in weight loss from fat, muscle mass, and bone.

Although undereating is required for intentional weight loss through the creation of a calorie deficit, and is perfectly safe when done for short periods at a small to moderate level, dramatically reducing calorie intake for extended periods may lead to more serious health conditions.

Monitoring body weight using a scale, body measurements, clothes fitting, and/or photos are good ways to ensure you’re maintaining a healthy weight range.

3. You’re getting sick more often.

Experiencing frequent illness is another sign that you may not be eating enough. An adequate intake of micronutrients, particularly vitamin A, vitamin C, vitamin D, vitamin E, selenium, and zinc, is essential for maintaining a healthy and robust immune system that can fight off infections (5).

Consuming a balanced diet of whole foods that meets your daily calorie needs is the best way to ensure you’re consuming the nutrients required to keep your body healthy.

4. You’re experiencing hair loss.

While the effects of undereating vary from one person to the next, hair loss, dry skin, and brittle nails are all signs you may not be eating enough. An inadequate intake of calories that leads to a deficiency of vitamin A and D, biotin, and iron has been correlated with hair loss and hair thinning (6, 7).

5. You have irregular menstrual cycles.

Irregular menstrual cycles or amenorrhea (the absence of menstruation) may be an indication that you’re underweight and not eating enough (8). Although women can experience cycle changes and miss their periods for several reasons, they can also occur when you’re undereating and body fat is too low.

Not eating enough can cause hormonal changes and lead to hormonal imbalances that shift energy away from non-essential functions. Moreover, a low intake of healthy fats and essential fatty acids can disrupt hormonal balance, which can lead to changes in menstruation (9).

6. You’re experiencing mood changes.

Mood is badly affected by not eating enough. Not only can low blood sugar (hypoglycemia) cause irritability, anxiety, and even confusion, but significant undereating can cause more significant mental health issues, such as feelings of depression (10).

If you regularly find yourself “hangry” (becoming angry because you are feeling hungry) or experience frequent mood swings, you may be undereating or not eating adequately balanced meals.

7. You’re experiencing infertility.

Not eating enough, whether it is due to undereating or an eating disorder, can contribute to fertility issues. When the body doesn’t receive adequate nourishment, it will prioritize essential functions like breathing and heart function over non-essential functions.

Not eating enough can cause hormonal changes in women and men, which can lead to irregular menstrual cycles, ovulation problems, and reduced sperm quality (11).

8. You have constant cravings.

While cravings are completely normal, constant cravings or constantly thinking about food may be a sign you’re not eating enough. Undereating calories or overly restricting foods may cause the body to seek energy, which can come in the form of cravings (12).

Since the body’s primary energy source is glucose, a form of sugar, cravings for sugar and carbohydrates may be a good indication that you are undereating.

9. You feel cold all the time.

When your body doesn’t get enough calories, it will decrease its core temperature to conserve energy (13). The more you reduce calories, the more the body may experience metabolic adaptation, and the more it adjusts to the lower caloric intake or a colder environment by reducing heat production (14).

Moreover, the leaner you are and the less body fat you have, the more likely you are to feel cold since body fat and muscle mass help to insulate the body (15).

10. You’re not sleeping well.

Not eating enough can disrupt sleep patterns and lead to both difficulties falling asleep and poor sleep quality (16). A deficiency in calories can cause low blood sugar, which can cause you to wake up in the middle of the night, and nutrient deficiencies can disrupt sleep-wake hormones and lead to insomnia.

11. You’re performance has decreased.

A decline in athletic performance is another sign you may not be eating enough. Whether you’re running, lifting weights, or playing a sport, adequately fueling the body, especially pre-workout, is essential for hitting targets, accomplishing personal bests, and winning games.

While it’s important to consider other factors like sleep, stress, and hydration, if you’re experiencing a decrease in speed, strength, or endurance, it may be a sign you’re undereating calories or macros for your goals.

12. Your body is slow to recover.

Not eating enough can significantly impair recovery from exercise and injury. Carbohydrates and protein play an important role in muscle recovery, and undereating can cause a decreased consumption of them, especially if you’re not monitoring your macro intake.

If you’re experiencing prolonged muscle soreness, stiffness, or you need more time in between workouts, it may be a sign you’re not eating enough, especially post-workout.

The Bottom Line

Consuming fewer calories than your body needs can lead to malnutrition and, in turn, failure to thrive. The top signs you’re not eating enough are extreme fatigue, unintentional weight loss, weakened immune system, hair loss, irregular periods, mood swings, infertility, cravings, feeling cold, poor sleep, decreased athletic performance, and poor muscle recovery.

Grilled Corn and Zucchini Salad

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Savory, salty, and sweet, this grilled corn and zucchini salad is filled with all of the flavors of summer. Serve it with grilled chicken, steak, or tofu for a delicious and nutritious dinner.

White bowl of grilled corn and zucchini salad with a gold serving spoon with a jar of salad dressing, and a bowl of crumbled feta, fresh cilantro, and lime wedges with a tea towel on a white background.

Fresh corn is my favorite thing to eat during the summer months. Whether it’s boiled and covered in butter or grilled and added to a salad, its sweet flavor and juicy texture is absolutely delicious.

This charred corn and grilled zucchini salad is a great way to enjoy summer corn and use up all of that excess zucchini. (Oh boy, does it ever stop growing?!) Just add them to the grill, make a quick dressing, and transform these humble summer veggies into a simple yet tasty side dish.

Close up of a bowl of corn and zucchini salad with grey and white striped tea towel and a bowl of feta cheese in the background.

Why You’ll Love It

  • Fresh and Seasonal – The combination of fresh corn and zucchini salad makes this the perfect summer salad.
  • Easy to Make – With a little grilling and chopping, this salad is ready in no time.
  • Great for Crowds – This zucchini corn salad can easily be doubled or tripled for a potluck or BBQ.
Ears of fresh corn, zucchini, cilantro, red onion, lime, garlic cloves, feta, and olive oil on a white background.

Ingredients + Substitutions

  • Corn – To add some carbohydrates and fiber. The recipe calls for fresh sweet corn, as I think it provides the best flavor and texture, but you can use frozen corn or canned corn if needed. See the notes section of the recipe card for details.
  • Zucchini – To add some veggies and micronutrients.
  • Red Onion – To add some color and crunch. The recipe calls for red onion, but green onion will also work well.
  • Feta cheese – To add some vegetarian protein, healthy fats, and a salty bite, crumbly goat cheese would also work well.
  • Cilantro – To add some micronutrients and freshness. The recipe calls for cilantro, as I think it provides the best flavors, but any fresh herbs, such as fresh basil, arugula, or parsley, will work well.
  • Olive Oil – To add some healthy fats and make the salad dressing, avocado oil will also work well.
  • Lime Juice – To balance the acidity of the salad dressing, lemon juice will also work.
  • Salt and Pepper – To season.
Four grilled corn ears in a cast-iron grill pan on a white background.
Four slices of zucchini in a cast-iron grill pan on a white background.

Dietary Adaptions

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

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

Large white mixing bowl with grilled corn kernels, diced grilled zucchini, diced red onion, crumbled feta, and chopped cilantro.
Tossed grilled corn and zucchini, red onion, feta, and cilantro in a large white mixing bowl.

Red’s Nutrition Tip

zucchini and corn salad

high-protein grains, high-fiber food

Serving Suggestions

This corn and zucchini salad is a great source of carbohydrates, fiber, and healthy fats. It makes a wonderful side dish; however, to make it a more balanced meal, I recommend serving it with a source of protein, such as:

You can also easily adapt this salad to suit your personal calorie or macros needs, for instance:

  • To add more veggies, add some cherry tomatoes, bell peppers, and/or arugula.
  • To add more carbs, add some cooked pasta and turn it into a pasta salad.
  • To add more healthy fat, add more feta cheese and/or diced avocado.
Close up of a bowl of grilled zucchini corn salad with a gold spoon on a white background.

Storage

To Refrigerate: This corn zucchini salad can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: This salad cannot be frozen.

More Corn and Zucchini Recipes:

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White bowl of grilled corn and zucchini salad with a gold serving spoon with a jar of salad dressing, and a bowl of crumbled feta, fresh cilantro, and lime wedges with a tea towel on a white background.

Grilled Corn and Zucchini Salad

Author: Stephanie Kay

Serve this grilled corn and zucchini salad as a simple side dish to grilled chicken, steak, or tofu. Any leftovers will keep well in the fridge for several days.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: Grilled
Print Recipe

Ingredients

  • 4 ears fresh corn, husked
  • 2 medium zucchini
  • 1/4 red onion, diced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup cilantro, finely chopped
  • 1/4 cup olive oil, plus more for grilling
  • 2 tablespoons lime juice (about 1 lime)
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. In a small bowl or jar, add the olive oil, lime juice, garlic cloves, salt, and pepper, and whisk until well combined. Set aside.
  2. Remove the husks from the corn ears, then place them on a cutting board and brush them with olive oil on all sides.
  3. On a cutting board, slice the zucchinis lengthwise into 1/2-inch strips, then brush them with olive oil on both sides.
  4. On a grill or in a grill pan on medium-high heat, add the ears of corn and zucchini slices. Cook for ears of corn for 10-12 minutes, rotating the ears every 2-3 minutes, until slightly charred, and cook the zucchini slices for 2-3 minutes per side until lightly grilled but not mushy.
  5. Once grilled, transfer the grilled zucchini and ears of corn to a cutting board to cool slightly. Then, using a sharp knife, cube the zucchini into bite-size pieces and cut the kernels off the cobs.
  6. In a large bowl, add the diced zucchini, corn kernels, diced red onion, crumbled feta cheese, and chopped cilantro, and gently toss to combine.
  7. Cover with salad dressing, toss again to combine, then taste and adjust seasoning with additional salt and pepper as needed.
  8. The salad can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days.

Notes

To Use Frozen Corn: Swap the ears of corn for 2 cups of frozen corn. Allow it to thaw completely, then add it to a pan or cast-iron skillet with a drizzle of olive oil and cook for 5-8 minutes until lightly charred.

To Use Canned Corn: Swap the ears of corn for 2 cans (14-ounce) of corn. Drain the canned corn in a fine mesh colander to remove all excess liquid, then add it to a pan or cast-iron skillet with a drizzle of olive oil and cook for 5-8 minutes until lightly charred.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 201 calories
  • Sugar: 7 grams
  • Fat: 13 grams
  • Carbohydrates: 20 grams
  • Fiber: 2 grams
  • Protein: 5 grams

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Antioxidants 101: What Are They?

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Antioxidants play a crucial role in maintaining optimal health and disease prevention, but what exactly are they? And where can we find them? Here is everything you need to know about antioxidants.

Big bowl of fresh strawberries, with smaller bowls of frozen berries, poppy seeds, rolled oats, raspberries, grapes, blueberries, peanuts, with half an orange and grapefruit on the side on a light pink background.

Table of contents

What are antioxidants?

Antioxidants are substances that protect cells from damage caused by free radicals in the body (1).

Free radicals are unstable molecules that can cause damage to cells and tissues. These molecules have an unpaired electron, which makes them highly reactive and eager to seek out electrons from other molecules to steal, leading to a chain reaction of instability (2).

Although free radicals are a natural byproduct of cell metabolism, and some are beneficial and even necessary for certain bodily functions, they can build up in cells and cause damage to other molecules, such as DNA, lipids, and proteins (3). An excessive chronic amount of free radicals in the body causes a condition called oxidative stress, which may damage cells and lead to an increased risk of cancer and other chronic diseases.

Infographic of the type of antioxidants and their benefits.

What causes free radicals?

Free radicals are generated from endogenous or exogenous sources (3).

Endogenous free radicals are naturally produced during normal metabolic processes, such as excessive exercise, immune cell activation, infection, inflammation, mental stress, and aging. Exogenous free radicals are generated from environmental factors, such as air pollution, cigarette smoke, alcohol, heavy metals, industrial solvents, radiation, drugs, and certain medications.

The human body has several mechanisms to counteract oxidative stress with antioxidants, which are either naturally produced by the body or externally supplied through foods and/or supplements.

Types of Antioxidants

An “antioxidant” is not a specific substance, but rather a descriptor of compounds that inhibit oxidation. There are thousands of different types of antioxidants, each with various shapes, sizes, and chemical configurations.

Antioxidants can be broadly categorized into three main groups: vitamins, minerals, and phytochemicals (3, 4).

  • Vitamins: Vitamin C, vitamin E, and beta-carotene (a precursor to vitamin A).
  • Minerals: Selenium, zinc, copper, and manganese.
  • Phytochemicals: Polyphenols, flavonoids, carotenoids, tannins, triterpenoids, steroids, saponins, alkaloids, and organosulfur compounds.

Antioxidants are both natural and manufactured substances. The body produces some antioxidants, they are naturally occurring in whole foods, and can be synthesized into dietary supplements.

Health Benefits of Antioxidants

The primary health benefits of antioxidants are their ability to neutralize free radicals and reduce oxidative stress. Research suggests that this protection may prevent chronic diseases and some cancers.

Each antioxidant has its own unique chemical behaviors and interacts with free radicals in a specific way, and, therefore, no single antioxidant can do the work of all antioxidant vitamins, minerals, and phytochemicals.

For instance, the antioxidant lycopene has been linked to a reduced risk of developing prostate cancer and type 2 diabetes, while lutein has been linked to a lower incidence of eye lens degeneration and associated vision loss in the elderly, and flavonoids have been shown to reduce the risk of heart disease and other chronic illnesses (5, 6, 7).

For this reason, a diverse intake of antioxidants from whole foods can help to ensure comprehensive protection and optimal health benefits. Moreover, foods rich in antioxidants are typically also high in fiber, full of vitamins and minerals, and low in saturated fat, which provides further health benefits.

Infographic of antioxidants food list.

Foods High in Antioxidants

Antioxidants exist widely in fruits, vegetables, cereal grains, edible macrofungi, microalgae, and medicinal plants (4). These foods are generally rich in antioxidant minerals, vitamins, and phytochemicals.

One study tested the antioxidant content of over 3,100 foods to determine that spices and herbs are the most antioxidant-rich products, while berries, fruits, nuts, chocolate, and vegetables constitute common foods and beverages with high antioxidant values (8).

According to another study, the top 15 whole foods highest in antioxidants are (9):

  1. Walnuts
  2. Pecans
  3. Chocolate
  4. Artichokes
  5. Blackberries
  6. Cranberries
  7. Raspberries
  8. Strawberries
  9. Blueberries
  10. Cabbage
  11. Prunes
  12. Cherries
  13. Peppers
  14. Pistachios
  15. Plums

Should you take antioxidant supplements?

While a diet rich in antioxidants, particularly from whole foods, may reduce the risk of many diseases, there is limited evidence to suggest that high doses of supplemental antioxidants have additional benefits.

Known as the “antioxidant paradox”, research has shown that antioxidants given at large doses don’t always yield the expected preventative or therapeutic benefits, and can even be harmful in some cases (9). This contrasts with the expectation that antioxidants are beneficial for reducing oxidative damage.

For example, intakes of vitamin C below the recommended daily allowance are associated with increased free-radical damage to DNA, but, paradoxically, so is supplementation with high-dose vitamin C (10).

Overall, the evidence suggests that antioxidants are more effective when obtained from whole foods, rather than from supplement form. However, low-dose vitamin and mineral supplements may be beneficial for specific situations. It is best to work with a registered dietitian to determine what supplements are best for you, especially individuals with cancer or undergoing cancer treatment, Alzheimer’s disease, and cardiovascular disease.

FAQs

What are antioxidants good for?

Antioxidants help to protect the body by counteracting cell damage caused by harmful free radicals.

What is the most powerful antioxidant?

All antioxidants play unique and beneficial roles in the body and are required for optimal health. No antioxidant is more beneficial than another.

Which food is high in antioxidants?

Fruits, vegetables, whole grains, nuts, seeds, fungi, algae, herbs, and spices are rich in antioxidants.

The Bottom Line

Antioxidants protect the body by counteracting cell damage caused by harmful free radicals. While there are thousands of types of antioxidants, which all play unique roles in the body, the most common groups are vitamins (vitamin C, vitamin E, and beta carotene), minerals (selenium, zinc, copper, and manganese), and phytochemicals (polyphenols, flavonoids, carotenoids, tannins, triterpenoids, steroids, saponins, alkaloids, and organosulfur compounds). A whole food diet full of fresh fruits, vegetables, whole grains, nuts, seeds, herbs, and spices is the best way to ensure you’re consuming an antioxidant-rich diet.

Southwest Chicken Meal Prep Bowls

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Filled with seasoned chicken, cilantro lime rice, and tender veggies, these Southwest chicken meal prep bowls are a nutritious and delicious make-ahead meal idea. Whip them up on a weekend and enjoy healthy meals all week long.

Four Southwest chicken meal prep bowls in glass containers on a white background.

Southwestern cuisine is a unique cooking style from the Southwestern United States, which includes New Mexico, Arizona, Colorado, Utah, and Nevada, that blends native American, Hispanic, and Anglo influences. It’s known for bold flavors, an emphasis on chili peppers, and the use of the “three sisters”: corn, beans, and squash.

While this Southwest chicken bowl recipe is not traditional, it’s inspired by the Southwest’s use of spices and ingredients, but done quickly and easily to help keep meal prep a breeze. And, while these bowls are designed for meal prep, they work just as well as a family-friendly weeknight dinner.

Close up of three Southwest chicken bowls in a glass meal prep container with sliced avocado, lime wedges, and chopped cilantro on top.

Why You’ll Love Them

  • High in Protein – The combination of chicken and black beans ensures these bowls contain 40 grams of protein.
  • High in Fiber – Each bowl is packed with filling foods and contains over 10 grams of fiber.
  • Full of Flavor – The combination of spices ensures these Southwest chicken bowls are packed full of flavor in every bite.
  • Keep Well – These bowls keep well in the fridge and freezer, making them a great meal prep idea for healthy lunches and dinners.
Two raw chicken breasts on a white plate with a bowl of white rice, black beans, frozen corn, Southwest spices, garlic cloves, red onion, red bell pepper, lime, and fresh cilantro.

Ingredients + Substitutions

  • Chicken – To add some protein to the bowls. The recipe calls for skinless chicken breasts, but chicken thighs will work just as well. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates to the bowls. The recipe calls for white rice, but brown rice will also work. See the notes section of the recipe card for details.
  • Black Beans – To add some fiber and make a warm Southwest-inspired salad for the bowls. I used canned black beans to cut down on prep time, but you can cook your own black beans if preferred.
  • Corn – To add some more fiber. The recipe calls for frozen corn, but canned corn will also work well. See the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies and micronutrients to the bowls. The recipe calls for a red bell pepper, but an orange, yellow, or green bell pepper will also work.
  • Red Onion – To add some color and prebiotic fiber to the bowls.
  • Spices – A mixture of chili powder, cumin, paprika, garlic, and salt to season the chicken. If preferred, you can use a store-bought fajita or taco seasoning, and swap the fresh garlic for garlic powder. See the notes section of the recipe card for details.
  • Lime – To make the cilantro lime rice. The recipe calls for fresh lime juice, but you can use jarred lime juice if preferred.
  • Cilantro – To make the cilantro lime rice.
  • Avocado – To add some healthy fats and a creamy texture to the bowls, although optional.
  • Sour Cream – To add some more healthy fats and flavor to the bowls, although optional. Greek yogurt would also work well.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed; the bowls are gluten-free.

To Make them Dairy-Free: Omit the sour cream.

Two chicken breasts marinating in Southwest spices in a glass bowl.
Two cooked Southwest chicken breasts in a cast-iron skillet.

Red’s Nutrition Tip

chicken breasts vs thighs, low in saturated fat

Serving Suggestions

These Southwest chicken rice bowls are a balanced meal complete with protein, carbohydrates, fiber, and fats. However, they can easily be adapted to suit your personal calorie or macro needs, for example:

  • To make them higher in protein, add an additional 1/2 pound of chicken breasts to the recipe, along with appropriate seasoning.
  • To make them lower in fat, use half the amount of olive oil and omit the avocado.
  • To make them low carb, swap the recipe for cauliflower rice.
  • To add more flavor and texture, top the bowls with some shredded cheese, salsa, hot sauce, sliced green onion, and/or crushed tortilla chips.
Glass meal prep container with rice, chicken, veggies with a sliced Southwest chicken, avocado, sour cream, cilantro lime rice, lime wedges, and a corn, black bean, and red pepper salad on the side on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the Southwest chicken meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. Only add the avocado, sour cream, and lime wedges when you are ready to eat.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. Only add the avocado, sour cream, and lime wedges when you are ready to eat.

To Reheat: You can reheat Southwest chicken bowls in the microwave for 2-3 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to thaw overnight in the fridge before reheating.

Close up of a Southwest chicken bowl in a glass container on a white background.

More Chicken Meal Prep Bowls:

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Four Southwest chicken meal prep bowls in glass containers on a white background.

Southwest Chicken Meal Prep Bowls

Author: Stephanie Kay

Packed full of protein and veggies, these Southwest chicken bowls are a healthy meal prep idea perfect for office lunches and weeknight meals.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

Chicken:

  • 1 pound chicken breasts, skinless, boneless
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon salt
  • 2 tablespoons olive oil

Cilantro Lime Rice:

  • 1 teaspoon olive oil
  • 1 1/2 cups white rice, raw
  • 2 cloves garlic, minced
  • 3 cups water
  • 1 pinch of salt
  • 1 teaspoon lime zest (about 1 lime)
  • 3 tablespoons lime juice (about 1 lime)
  • 1/4 cup fresh cilantro, finely chopped

Warm Southwest Salad:

  • 1/2 red onion, diced
  • 1 red bell pepper, seeded and diced
  • 1 cup frozen corn, thawed
  • 1 can (15 ounces) black beans, drained and rinsed

To Serve (Optional):

  • 1 avocado, sliced
  • 1/4 cup sour cream
  • 1 lime, cut into wedges

Instructions

  1. Begin by cooking the rice. In a medium saucepan, warm the olive oil on medium heat, then add the rice and garlic, stir to coat it in oil, and cook for 1 minute. Add the water, salt, and lime zest, bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork. Once cooked, add the lime juice and chopped cilantro and stir until well combined.
  2. In a medium bowl, add the chicken breasts, chili powder, ground cumin, smoked paprika, and salt, and toss until the chicken is well coated in spices.
  3. In a large pan or cast-iron skillet, warm the olive oil on medium-high heat, then add the chicken breasts and cook them for 5-6 minutes per side until golden brown and they reach an internal temperature of 165°F. Once cooked, remove the chicken from the pan, transfer it to a cutting board, allow it to rest, and then slice it into strips.
  4. In the same large pan or cast-iron skillet used to cook the chicken, on medium heat, add the diced red onion and bell pepper and cook for 3-4 minutes until tender. Then add the corn and black beans, stirring to combine, and cook for an additional 2-3 minutes. Once cooked, remove the pan from the heat.
  5. Once the rice, chicken, and vegetables are cooked, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the sliced chicken and ¼ of the veggies, and top each bowl with sliced avocado, sour cream, and a wedge of lime. (Note: If prepping the bowls ahead of time, wait to add the sliced avocado, sour cream, and lime until you are ready to serve.)
  6. The bowls can be served immediately or stored, without avocado, sour cream, and lime wedges, in the refrigerator for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for equal parts boneless, skinless chicken thighs.

To Use Taco Seasoning: Swap the chili powder, cumin, paprika, and salt for 2 tablespoons of taco seasoning.

To Use Brown Rice: Swap the white rice for brown rice and increase the cooking time to 40 minutes, or as per package instructions.

To Use Canned Corn: Swap the frozen corn for 1 cup of strained and rinsed canned corn.

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 620 calories
  • Sugar: 5 grams
  • Fat: 13 grams
  • Carbohydrates: 87 grams
  • Fiber: 11 grams
  • Protein: 40 grams

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How Much Sodium Should You Have a Day?

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Sodium is an essential nutrient, but how much sodium should you have a day? Discover the daily sodium intake for optimal health and a list of high-sodium foods to avoid.

Close up of a nutrition facts label focusing on sodium content.

Table of contents

What is sodium?

Sodium is a mineral, electrolyte, and an essential micronutrient, as it plays many critical roles in the human body. It is essential for bodily functions, and humans cannot survive without it; however, consuming excessive amounts can be detrimental to health.

Although the words “sodium” and “salt” are often used interchangeably, they are not the same thing. Salt is a crystal-like compound that is abundant in nature, known as sodium chloride (NaCl), while sodium (Na) is a component of salt.

Role of Sodium in the Body

Sodium plays several vital roles in the human body, including the (1, 2):

  • Maintenance of normal cellular homeostasis
  • Regulation of fluid and electrolyte balance
  • Regulation of blood pressure
  • Regulation of extracellular fluid volume
  • Regulation of nerve and muscle function
  • Nutrient absorption and transport across cell membranes
Infographic on how much sodium should you have a day.

How much sodium do we need per day?

The recommended daily intake of sodium is 2,300 mg per day for adults and children 14 years and older, which equates to roughly 1 teaspoon of table salt (3). For children under age 14, recommended limits are even lower.

The American Heart Association suggests consuming even less sodium, a recommended 1,500 mg per day, for individuals who have serious health conditions or are at greater risk for them based on age, family history, and/or lifestyle factors, such as smoking, poor nutrition, physical inactivity, and excessive alcohol use.

Certain individuals may benefit from an increased sodium intake or at least not restricting intake. These include athletes who engage in intense exercise for prolonged periods, particularly in hot conditions, or individuals with specific medical conditions (4, 5).

Unfortunately, the average American consumes 3,400 mg of sodium per day, which puts them at greater risk for a wide range of serious health concerns (6).

Risks of Too Much Sodium

Consuming too much sodium can lead to high blood pressure, which is a major risk factor for heart disease and stroke. A high-sodium diet may put you at greater risk for (7):

  • Enlarged heart muscle
  • Headaches
  • Kidney disease
  • Osteoporosis
  • Stroke
  • Heart failure
  • High blood pressure
  • Kidney stones
  • Stomach cancer

What foods contain sodium?

Both whole and processed foods contain sodium. Sodium is naturally found in many whole foods, including fruits, vegetables, dairy products, meat, and seafood, and added to minimally and ultra-processed foods, such as canned goods, deli meats, and salty snacks.

Most whole foods have a very low sodium content and are, therefore, often considered “sodium-free”. Generally speaking, the more processed a food is, the more sodium it contains, as it’s commonly added as a preservative to extend shelf life and enhance flavor.

Here is a comparison of the sodium content of a whole tomato, canned tomato paste, tomato ketchup, and condensed tomato soup (8, 9, 10, 11):

Sodium vs. ProcessingRipe TomatoCanned Tomato PasteHeinz Tomato KetchupCampbell’s Tomato Soup
Serving Size1 tomato2 tablespoons1 tablespoon1/2 cup
Sodium Content1.5 mg18 mg160 mg480 mg

Over 70% of sodium consumption in the standard American diet comes from commercially packaged and prepared foods, including those prepared at restaurants, rather than from added salt in home cooking or the salt shaker at the table (6).

The top sources of sodium in the American diet are (12):

  1. Pizza
  2. Breads, rolls, and buns
  3. Cold cuts and cured meats
  4. Soups
  5. Burritos and tacos
  6. Savory snacks (e.g., chips, crackers, popcorn)
  7. Poultry (excluding nuggets and tenders)
  8. Cheese (including cottage and ricotta)
  9. Pasta mixed dishes (excluding macaroni and cheese)
  10. Burgers
  11. Meat mixed dishes
  12. Cookies, brownies, and cakes
  13. Bacon, frankfurters, and sausages (excluding sandwiches)
  14. Canned vegetables (excluding white potatoes)
  15. Chicken nuggets and tenders

In addition to everyday foods, sodium is added to condiments to enhance flavor, improve texture, and increase shelf life. Examples include (13):

  • Dips
  • Ketchup
  • Soy sauce
  • BBQ sauce
  • Teriyaki sauce
  • Cocktail sauce
  • Worcestershire sauce
  • Salad dressings
  • Pre-made gravy

Guide to Sodium on Food Labels

Reading food labels is the best way to determine if a prepared or processed food product is high in sodium. The nutrition facts label on a food product indicates the sodium content in milligrams (mg) per serving and as a percentage of the Daily Value (%DV).

As a general guideline, 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high.

In addition to the nutrition facts label, food manufacturers can add claims to the front of the package of foods and beverages. Common claims include “low sodium” and “reduced sodium”, and are defined as such (14, 15):

Free of Sodium Less than 5 mg of sodium per serving
Low in Sodium 140 mg of sodium or less per serving
Reduced SodiumAt least 25% less sodium than the regular product
Light in Sodium or Lightly SaltedAt least 50% less sodium than the regular product
No Added Sodium or SaltNo sodium or salt is added during processing

Consuming low-sodium or reduced-sodium processed foods can help reduce sodium intake.

The Bottom Line

Salt is a mineral, electrolyte, and essential nutrient. The daily value of sodium is 2,300 mg per day for adults and children 14 years and older. Limiting sodium, particularly from processed foods, can ensure you’re not consuming too much sodium, which can put you at risk for high blood pressure, heart disease, and stroke.

Blueberry Baked Oatmeal Bars

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A cross between a British flapjack and baked oatmeal, these blueberry baked oatmeal bars are perfect for quick and easy on-the-go breakfasts or healthy snacks.

Three blueberry baked oatmeal bars stacked on a white plate with a glass of milk in the background and fresh blueberries on the side on a white background.

I shared a similar recipe several years ago, but wanted to share an updated version that is easier, tastier, and more nutritionally balanced. Not only am I a better nutritionist, but I’m a better baker, and I want my recipes to reflect this.

These blueberry baked oatmeal bars are hearty, crumbly, and absolutely delicious. They are full of fruit and fiber, and kid-approved, making them something the whole family can enjoy. Plus, they freeze very well, so you can make a double or triple batch and store leftovers for busy days and weeks to come.

Close up of blueberry baked oatmeal bars on a white background.

Why You’ll Love Them

  • Source of Fiber – The combination of rolled oats and blueberries gives each bar over 3 grams of fiber.
  • Handheld – These bars work well as a healthy grab-and-go breakfast for busy mornings.
  • Keep Well – These blueberry baked oatmeal bars keep well in the fridge and freezer, making them a great breakfast meal prep idea.
Milk, honey, all-purpose flour, vanilla extract, rolled oats, slivered almonds, brown sugar, and fresh blueberries in a bowl with a stick of butter on the side on a white background.

Ingredients + Substitutions

  • Oats – To make the bars and add some complex carbohydrates and fiber. You can use old-fashioned oats or rolled oats; however, instant oats and quick oats are not recommended.
  • Blueberries – To add some natural sweetness, fiber, and micronutrients. You can use fresh or frozen blueberries; see the notes section of the recipe card for details.
  • Almonds – To add some healthy fats and nutty flavor. The recipe calls for slivered almonds, but any chopped nuts will work.
  • Flour – To ensure the bars are hearty and dense. The recipe calls for all-purpose flour, but you can use gluten-free flour if needed. See the notes section of the recipe card for details.
  • Brown Sugar – To sweeten the bars and create a moist and chewy texture.
  • Honey – To sweeten the bars and add some flavor. Maple syrup will also work well.
  • Butter – To add some fats and give the bars good structure.
  • Milk – To add a bit of protein and moisture to the bars. I used cow’s milk, but you can use almond milk or another non-dairy milk if preferred.
  • Vanilla Extract – To flavor the bars.
  • Baking Powder – To add some airiness to the bars.
  • Salt – To season.
White mixing bowl of oat mixture with fresh blueberries on a white background.
White mixing bowl with blueberry oatmeal batter on a white background.

Dietary Adaptions

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

To Make them Dairy-Free: Swap the butter for coconut oil and the milk for almond milk.

Raw blueberry baked oatmeal batter in a silver baking pan with parchment paper on a white background.

Red’s Nutrition Tip

Although I used fresh blueberries in these baked oatmeal bars; you can use frozen berries if desired. In fact, fresh fruit and frozen fruit have very similar nutritional values and, in some cases, frozen fruit retains more vitamin C as it’s harvested at peak ripeness and flash-frozen, which helps preserve nutrient content.

Serving Suggestions

These blueberry baked oatmeal bars are a good source of carbohydrates, fat, and fiber. They work well as a healthy snack; however, if you want to enjoy them as a balanced meal, I’d suggest serving them with a source of protein, such as:

  • Greek yogurt
  • Skyr
  • Cottage cheese
  • Hard-boiled eggs
  • Almond butter
  • Peanut butter
Blueberry baked oats in a silver baking pan with parchment paper on a white serving platter with a bowl of fresh blueberries and slivered almonds on the side with a blue striped tea towel silver baking pan with parchment paper on a white background..

Storage

To Refrigerate: Once cooled and sliced, the bars can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: Once cooled, wrap the bars individually and store them in an airtight container in the freezer for up to 3 months.

Sliced blueberry baked oat bars with slivered almonds on top and fresh blueberries on the side on a white serving board.

More Baked Oatmeal Recipes:

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Three blueberry baked oatmeal bars stacked on a white plate with a glass of milk in the background and fresh blueberries on the side on a white background.

Blueberry Baked Oatmeal Bars

Author: Stephanie Kay

These healthy blueberry baked oatmeal bars work well for breakfast or snacks. Plus, they are a family-friendly recipe that everyone can enjoy.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 9 bars 1x
  • Category: Breakfast or Snacks
  • Method: Baked
Print Recipe

Ingredients

  • 2 cups rolled oats
  • 1/2 cup all-purpose flour, spooned and leveled
  • 1/4 cup slivered almonds
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup butter, melted
  • 1/2 cup brown sugar, packed
  • 1/4 cup honey
  • 1/4 cup milk
  • 1 teaspoon vanilla extract
  • 1 1/2 cups fresh blueberries

Instructions

  1. Preheat the oven to 350°F and line an 8×8-inch baking pan with parchment paper.
  2. In a large mixing bowl, add the rolled oats, flour, slivered almonds, baking powder, and salt, and stir to combine. Set aside.
  3. In a medium mixing bowl, add the melted butter, brown sugar, honey, milk, and vanilla extract, and whisk until well combined.
  4. Pour the butter mixture into the bowl with the oat mixture and stir until well combined. Add the blueberries and gently fold them into the oat mixture until well incorporated.
  5. Pour the oat mixture into the prepared baking dish, using a spoon or spatula to spread the batter evenly, then transfer the baking dish to the oven for 30-35 minutes until set in the middle and the edges are golden brown.
  6. Once cooked, remove the baking pan from the oven and allow to cool completely, then slice them into 9 evenly sized bars.
  7. The bars can be eaten immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Gluten-Free Flour: Swap the all-purpose flour for equal parts 1:1 gluten-free flour.

To Use Coconut Oil: Swap the butter for equal parts melted coconut oil.

To Use Frozen Blueberries: Swap the fresh blueberries for equal parts frozen blueberries.

To Use Maple Syrup: Swap the honey for equal parts maple syrup.

Nutrition

  • Serving Size: 1 bar
  • Calories: 304 calories
  • Sugar: 22 grams
  • Fat: 12 grams
  • Carbohydrates: 43 grams
  • Fiber: 3 grams
  • Protein: 5 grams

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Soluble vs. Insoluble Fiber: What’s the Difference?

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Dietary fiber is a form of carbohydrate and comes in different forms. Discover the difference between soluble and insoluble fiber, their health benefits, and the best whole food sources you can add to your diet today.

Display of broccoli, oats, lettuce, orange, bell pepper, whole wheat bread, brown rice pasta, kidney beans, green beans, quinoa, cherry tomatoes, sunflower seeds, apple, walnuts, avocado, and carrots on a dark cutting board on a light grey background with a grey tea towel.

Table of contents

What’s the difference between soluble and insoluble fiber?

Dietary fiber is composed of indigestible carbohydrates found in plants. While other types of carbohydrates are broken down into glucose, some fiber is broken down by bacteria in the colon, but most passes through the digestive system whole and remains largely intact through the stomach, small intestine, and large intestine.

There are two types of dietary fiber: soluble fiber and insoluble fiber (1, 2).

Soluble fiber is generated from the inner flesh of plants and is water-soluble. It produces a sticky gel in the intestines, where bacteria ferment it into gases and by-products such as short-chain fatty acids (SCFAs). Soluble fibers include beta glucans, mucilage, pectin, and gum.

Insoluble fiber is derived from the outer skin of plants and does not dissolve in water. For this reason, it passes through the digestive tract undigested and is less prone to fermentation. Insoluble fibers include cellulose, hemicellulose, and lignin.

While a high fiber diet has been shown to provide significant health benefits, both types of fiber offer unique benefits.

Benefits of Soluble Fiber

Soluble fiber provides many health benefits primarily due to its ability to dissolve in water and create a gel-like substance, including (1):

  • Supporting the growth of the gut microbiome
  • Slowing digestion
  • Reducing LDL “bad” cholesterol
  • Regulating blood glucose levels

Benefits of Insoluble Fiber

Insoluble fiber provides several health benefits thanks to its non-digestibility, including (1):

Infographic of soluble vs. insoluble fiber.

Soluble vs. Insoluble Fiber Foods

Most plant foods contain a combination of soluble and insoluble fibers; however, the proportions vary. Soluble fiber is primarily found in fruit (but not the skin), vegetables, and pulses, while insoluble fiber is primarily found in the outer shell of seeds, grains, fruits, and vegetables.

Here is a list of the best sources of soluble fiber and insoluble fiber (3, 4, 5, 6).

Soluble FiberInsoluble Fiber
Beans
Brussels sprouts
Winter squash
Parsnips
Oranges
Apricots
Avocados
Sweet potatoes
Oats (Oat bran)
Green peas
Broccoli
Carrots
Turnips
Apples
Barley		Wheat bran
Kale
Lentils
Almonds
Pears
Beans
Chickpeas
Sesame seeds
Walnuts
Quinoa
Potatoes
Raspberries
Soybeans
Sweet potato
Flax seeds

Do fiber supplements contain soluble or insoluble fiber?

Fiber supplements contain soluble fiber, insoluble fiber, or a combination of both. Fiber supplements can augment a low-fiber diet or be used as a temporary aid for relief from digestive upset.

Unlike dietary fibers, which are naturally found in whole foods, fiber supplements are made from isolated fibers or synthetic nondigestible carbohydrates. While often made of functional fibers, which consist of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans, not all fiber supplements contain functional fibers (7). In fact, many commercial fiber supplements do not have clinically significant evidence of benefit to support their use (8).

Fiber supplements can be found in liquid, powder, capsule, tablet, and gummy form, with active ingredients from psyllium, wheat dextrin, inulin, methylcellulose, and/or guar gum (5, 9).

While fiber supplements can be beneficial, it is best to prioritize dietary fiber from whole foods as opposed to supplements, as foods contain important vitamins, minerals, and antioxidants required for optimal health. Moreover, increased fiber consumption, particularly from fiber supplements, may elicit undesirable gastrointestinal effects, depending on the type of fiber and quantity consumed.

If you think you could benefit from a fiber supplement, it is best to work with a registered dietitian to determine the best type and appropriate dosage for your personal goals.

How much fiber do you need?

The current dietary guidelines recommend 14 grams of fiber per 1,000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male (10). This includes dietary fiber from all food sources and fiber supplements, and includes insoluble and soluble fiber.

Most Americans consume only half the recommended levels of fiber per day, roughly 15 grams per day, and are more likely to be deficient in soluble fiber (2).

Eating more high-fiber foods is the best way to increase fiber intake, while eating more fruits and vegetables can help to increase intake of soluble fiber.

The Bottom Line

Soluble fiber is water-soluble and aids in the growth of the gut microbiome, helps to lower cholesterol, and improves blood sugar regulation. Insoluble fiber does not dissolve in water and improves stool bulk, laxation, and regularity. Soluble fiber is primarily found in oats, barley, fruits, peas, beans, and other legumes, while insoluble fiber is primarily found in potatoes, whole grains, vegetables, nuts, and seeds.

Avocado Egg Salad

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Filled with creamy avocado and fresh herbs, this avocado egg salad recipe turns a classic egg salad into a healthy meal in minutes. Serve it in a sandwich, with lettuce wraps, or on top of a green salad for a healthy lunch.

White bowl of avocado egg salad with a silver spoon on a white background with lemon wedges and whole grain bread in the background.

Egg salad is a classic lunch idea that has been served in lunchboxes and on lunch tables for decades. While there is nothing particularly unhealthy about a traditional egg salad, as traditional, homemade mayonnaise is loaded with healthy fats, swapping mayonnaise for ripe avocado adds a boost of fiber and micronutrients to the classic dish.

This easy avocado egg salad recipe works well for breakfast, lunch, or a simple dinner, and keeps well in the fridge for several days, so you can make it as a healthy meal prep idea. Just store it in an airtight container and serve it with toasted bread or crackers for a quick and easy meal.

Stacked and sliced avocado egg salad sandwich with lettuce with a toothpick on a white plate with fresh dill and lemon wedges on the side on a white background.

Why You’ll Love It

  • Quick and Easy – Ready in 15 minutes or less, this recipe is great for a quick lunch.
  • High in Protein – This avocado egg salad contains 16 grams of protein per serving, making it a filling meal idea.
  • Full of Healthy Fats – The combination of eggs, avocado, and yogurt ensures this recipe is full of healthy fats and flavor.
Two ripe avocados, hard-boiled eggs, Greek yogurt, red onion, fresh dill, fresh parsley, and lemon.

Ingredients + Substitutions

  • Eggs – To add some protein and make the egg salad. You can boil your own eggs or use store-bought hard-boiled eggs if desired.
  • Avocado – To ensure the egg salad is rich and creamy, while adding lots of healthy fats and fiber.
  • Red Onion – To add some color and crunch. If preferred, you can use white or green onions instead.
  • Greek Yogurt – To make the avocado egg salad extra creamy, mayonnaise or sour cream will also work.
  • Lemon Juice – To stop the avocados from turning brown. I used fresh lemon juice, but jarred lemon juice, lime juice, or red wine vinegar will also work.
  • Fresh Herbs – To add some greens and freshness. I used a combination of fresh parsley and dill, but fresh chives would also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make it Dairy-Free: Swap the Greek yogurt for mayonnaise or non-dairy yogurt.

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

Glass bowl with chopped hard-boiled eggs, diced red onion, smashed avocado, Greek yogurt, and fresh herbs.
Glass bowl with avocado and egg salad.

Red’s Nutrition Tip

This avocado egg salad is loaded with healthy fats from the hard-boiled eggs, avocados, and Greek yogurt. Eggs are a good source of saturated, monounsaturated, and polyunsaturated fats, while yogurt is a good source of saturated and monounsaturated fats, and avocado is a good source of monounsaturated fats.

Overhead of a white bowl of avocado egg salad on a white cutting board with a serving spoon with whole grain bread, lemon slices, salt, and lettuce on the side.

Serving Suggestions

This avocado egg salad is a good source of protein, fats, and fiber. To make it a balanced meal, serve it on sourdough, whole wheat bread, or a bagel. You can also adapt it to suit your personal calorie or macro needs, for example:

  • To make it higher in protein, add 2 additional hard-boiled eggs to the salad.
  • To make it low carb, serve the avocado egg salad with lettuce wraps or on top of a green salad.
  • To make it lower in fat, omit the egg yolks from the hard-boiled eggs.
  • To add flavor, add some chopped pickles to the salad.
Close up of a bowl of creamy avocado egg salad.

Storage

The salad can be stored in an airtight container or in a bowl, covered tightly with plastic wrap, in the fridge for 3-4 days. If storing it for several days, add extra lemon juice to stop the avocados from oxidizing and browning.

More Avocado Salad Recipes:

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White bowl of avocado egg salad with a silver spoon on a white background with lemon wedges and whole grain bread in the background.

Avocado Egg Salad

Author: Stephanie Kay

This is the BEST avocado egg salad! Not only is it ready in 15 minutes, but this healthy egg salad is filled with flavor, texture, and tons of healthy fats.

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

Ingredients

  • 8 eggs
  • 2 ripe avocados, peeled, pitted, diced
  • 1/4 cup Greek yogurt
  • 2 teaspoons lemon juice
  • 1/2 red onion, minced
  • 2 tablespoons fresh parsley, finely chopped
  • 2 tablespoons fresh dill, finely chopped
  • 1/2 teaspoon of salt, plus more as needed
  • Black pepper, to taste

Instructions

  1. Bring a small pot of water to a boil, using a slotted spoon, gently lower the eggs into the water, turn the heat to a simmer, and cook the eggs for 10 minutes until hard-boiled. Once cooked, using a slotted spoon, remove the eggs from the pot, run them under cold water or add them to an ice bath to stop the cooking process, and allow them to cool completely.
  2. Once cooled, remove the shells from the eggs, then place the hard-boiled eggs on a cutting board and chop them into bite-size pieces.
  3. In a medium bowl, add the diced avocado and, using a fork, gently mash it until mostly smooth, leaving some chunks as desired.
  4. In the bowl with the mashed avocado, add the chopped eggs, Greek yogurt, lemon juice, minced red onion, fresh herbs, and salt, and gently stir until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  5. The avocado egg salad can be served immediately or stored in an airtight container in the fridge for 3-4 days.

Notes

To Use Dried Parsley: Swap the fresh dill for 1 teaspoon of dried parsley.

To Use Dried Dill: Swap the fresh dill for 1/2 teaspoon of dried dill.

Nutrition

  • Serving Size: 1 serving
  • Calories: 284 calories
  • Sugar: 2 grams
  • Fat: 21 grams
  • Carbohydrates: 10 grams
  • Fiber: 5 grams
  • Protein: 16 grams

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Street Corn Chicken Rice Bowls

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Loaded with fluffy rice, grilled chicken, and street corn salad, these street corn chicken rice bowls are a delicious and flavor-packed summer meal. They make a great weeknight dinner or healthy meal prep idea.

Close up of street corn chicken rice bowls with fresh cilantro and feta on top with a lime wedge on top with a gold fork of a gingham beige tea towel on a white background.

To me, summer meals are all about simplicity and fresh flavors, and these street corn chicken rice bowls are exactly that. On a warm summer night, there is nothing like a cob of fresh corn, and this recipe takes this humble ingredient to the next level with minimal effort.

Whether you’re cooking for two, a family, or a crowd, these bowls are a great dinner idea because you can prepare the rice and street salad ahead of time, pre-marinate the chicken, and chuck it on the grill when you’re ready to eat. Plus, people can build their bowls with whatever fillings and toppings they choose to get them just the way they like.

Close up two Mexican street corn chicken rice bowls on a white background with fresh cilantro and crumbed cheese in the background.

Why You’ll Love Them

  • High in Protein – With over 35 grams of protein per bowl, these bowls are a hearty and filling meal.
  • Full of Fiber – The use of fresh corn gives these bowls 3 grams of fiber per serving.
  • Full of Flavor – These bowls are filled with Mexican-inspired flavor.
Chicken breasts on a white plate with small bowls of mayonnaise and crumbled cheese with avocado, red onion, jalapeno, limes, garlic cloves, cumin, paprika, corn ears, rice, and fresh cilantro on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein to the bowls. The recipe calls for boneless, skinless chicken breasts, but chicken thighs will also work. See the notes section of the recipe card for details.
  • Rice – To make the bowls and add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work. See the notes section of the recipe card for details.
  • Corn – To make street corn salad and add some more complex carbohydrates and fiber to the bowls. The recipe calls for ears of corn, but frozen corn and canned corn will also work. See the notes section of the recipe card for details.
  • Cotija Cheese – To add some saltiness to the street corn salad. Cotija is a traditional Mexican cheese, but feta cheese, Parmesan, or Queso Fresco will also work.
  • Red Onion – To add some crunch and color to the salad.
  • Jalapeño – To add a bit of heat to the salad, although optional.
  • Cilantro – To add some greens and freshness to the salad and bowls.
  • Spices – A mixture of smoked paprika, ground cumin, and garlic to season the chicken and flavor the salad.
  • Mayonnaise – To make the creamy dressing for the street corn salad. If you want to reduce the fat and calorie content, you can use regular or Greek yogurt instead. See the notes section of the recipe card for details.
  • Lime – To marinate the chicken and make the salad dressing. I used fresh lime juice, but bottled lime juice or lemon juice will also work.
  • Olive Oil – To marinate the chicken breasts and grill the corn.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make them Dairy-Free: Omit the cotija cheese.

White bowls with grilled corn kernels, diced red onion, diced jalapeno, chopped cilantro, and crumbled cheese on a white background.
White bowl with street corn salad on a white background.

Red’s Nutrition Tip

Although corn is often considered a vegetable, it’s actually a grain, and one of the highest protein grains. It’s also a good source of both soluble and insoluble fiber, and a high fiber food, making it a delicious and nutritious addition to these street corn chicken rice bowls

Serving Suggestions

These street corn chicken rice bowls are a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, they can easily be adapted to suit your calorie or macro needs, for example:

  • To make them higher in protein, add an additional 1/2 pound of chicken breasts to the recipe.
  • To make them lower in fat, swap the mayonnaise for non-fat Greek yogurt.
  • To make the lower in carbs, swap the white rice for cauliflower rice.
  • To make them higher in fiber, serve the bowls with additional fresh or grilled vegetables.
Two bowls filled with cooked rice, street corn salad, and grilled chicken with crumbled cheese, cilantro, and lime wedgest on the side on a tea towel with gold utensils and a glass of sparkling water on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the grilled chicken and rice can be stored together or in separate airtight containers in the fridge for up to 4 days. The street corn salad can be stored in a seperate airtight container for up to 4 days.

To Freeze: Once cooled, the grilled chicken and rice can be stored together or in separate airtight containers in the freezer for up to 3 months. The street corn salad cannot be frozen.

To Reheat: Once thawed, the grilled chicken rice can be reheated in the microwave for 2-3 minutes or until warm. The street corn salad can be added to the bowls once reheated.

Close up a street corn chicken and rice bowl.

More Chicken Corn Recipes:

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Close up of street corn chicken rice bowls with fresh cilantro and feta on top with a lime wedge on top with a gold fork of a gingham beige tea towel on a white background.

Street Corn Chicken Rice Bowls

Author: Stephanie Kay

These Mexican street corn chicken rice bowls are a flavorful and well-balanced meal that works well for a quick weeknight dinner or a crowd-pleasing weekend feast.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 25 minutes
  • Total Time: 45 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Grilled
  • Cuisine: Mexican
Print Recipe

Ingredients

Chicken:

  • 1 pound chicken breasts, boneless and skinless
  • 2 tablespoons olive oil
  • 1 lime, juiced
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt

Street Corn Salad:

  • 4 ears fresh corn, husked
  • 1/2 red onion, diced
  • 1/2 jalapeño, seeded and diced (optional)
  • 1/4 cup fresh cilantro, coarsely chopped
  • 1/4 cup crumbled Cotija cheese, feta, or parmesan
  • 1/4 cup mayonnaise
  • 1 lime, juiced
  • 1 clove garlic, minced or grated
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • Olive oil, for brushing

Bowls:

  • 1 1/2 cups white rice, raw
  • Chopped cilantro, to serve (optional)
  • Cotija cheese, to serve (optional)
  • Lime wedges, to serve (optional)

Instructions

  1. In a small pot, combine the rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes, or as per package directions, until it can be fluffed with a fork.
  2. In a medium bowl, add the chicken marinade ingredients: olive oil, lime juice, smoked paprika, cumin, and salt, and whisk to combine. Add the chicken breasts to the bowl, toss to coat in the marinade, and set aside.
  3. Place the ears of corn on a cutting board and gently brush them with olive oil on all sides.
  4. On a grill or in a grill pan on medium-high heat, add the ears of corn and cook for 10-12 minutes, rotating the ears every 2-3 minutes, until slightly charred. Once cooked, transfer the ears to a plate to cool slightly. Once cooled, on a cutting board using a sharp knife, cut the kernels off the cobs.
  5. On the same grill or pan on medium-high heat, add the chicken breasts and cook for 5-6 minutes per side until cooked through or they’ve reached an internal temperature of 165°F. Once cooked, transfer the cooked chicken to a plate and set them aside to allow them to rest. Once rested, slice the chicken breasts into thin strips.
  6. In another medium bowl, prepare the street corn salad: add the mayonnaise, lime juice, minced garlic, smoked paprika, and cumin, and whisk until well combined. Add the grilled corn kernels, diced red onion, diced jalapeño, chopped cilantro, and cotija cheese and toss until well combined. Taste and adjust seasoning with salt and pepper as needed.
  7. Once everything is ready, assemble the bowls with cooked rice, street corn salad, and grilled chicken, and top with additional cotija cheese, fresh cilantro, and lime wedges to serve.
  8. Any leftovers can be stored in an airtight container in the fridge for up to 4 days, and the chicken and rice can be stored in the freezer for up to 3 months.

Notes

To Use Chicken Thighs: Swap the chicken breasts for 1 pound of skinless, boneless chicken thighs.

To Use Brown Rice: Swap the white rice for brown rice and increase the cooking time to 40 minutes, or as per package directions.

To Use Frozen Corn: Swap the ears of corn for 2 cups of frozen corn. Allow it to thaw completely, skip steps #3-4, and add it to the recipe as per step #6 in the instructions.

To Use Canned Corn: Swap the ears of corn for 2 cans (14-ounce) of corn. Drain the canned corn in a fine mesh colander to remove all excess liquid, skip steps #3-4, and add it to the recipe as per step #6 in the instructions.

To Use Greek Yogurt: Swap the mayonnaise for Greek yogurt.

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 651 calories
  • Sugar: 6 grams
  • Fat: 24 grams
  • Carbohydrates: 74 grams
  • Fiber: 3 grams
  • Protein: 35 grams

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The Best Cooking Oils and Fats

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Confused as to whether you should be using olive or canola oil? You’re not alone. Understanding what oils and fats to use and for what can be perplexing. So here is a breakdown of the best cooking oils and fats you can start using today.

Bottles of cooking oils on grocery store shelves.

Table of contents

Understanding Fats and Cooking Oils

Fat is a macronutrient that comes in various forms and is found in plant and animal foods. Dietary fats are made up of glycerol and fatty acids, which can be saturated or unsaturated depending on their bond structure (1).

  • Saturated Fats: Contain no double bonds in their structure, as the chain is “saturated” with hydrogens. They are generally solid at room temperature and are less prone to damage by heat. Saturated fats are primarily found in animal fats, but are also found in some plant oils.
  • Monounsaturated Fats: Contain a single double bond in their structure. They are liquid at room temperature, are generally considered stable, and are more resistant to oxidation compared to polyunsaturated fats. Monounsaturated fats are primarily found in plant oils, but are found in some animal fats as well.
  • Polyunsaturated Fats: Contain multiple double bonds in their structure. They are liquid at room temperature, are the least stable, and are, therefore, the most susceptible to oxidative damage from light, heat, and air. Polyunsaturated fats are primarily found in plant oils.

It’s essential to note that all cooking oils and fats contain a mixture of saturated and unsaturated fats; however, they are classified by the type of fat they contain the most. All dietary fats, including saturated, monounsaturated, and polyunsaturated fats, are considered healthy fats as they all play vital roles in the body and are essential for optimal human health.

Processing of Oils

All cooking oils and fats are considered processed foods; however, their level of processing differs based on their production method. The two extraction methods used to produce edible oils are mechanical extraction and solvent extraction (2).

  • Mechanical extraction relies on physical force, like pressing, to separate components and extract oil. The primary types of mechanical extraction are screw presses, hydraulic presses, and centrifuges.
  • Solvent extraction, also known as chemical extraction, uses a liquid solvent to dissolve and separate the desired substance. Solvent extraction is considered more efficient and is commonly used for commercial and commodity oils.

Compared to solvent extraction, mechanical extraction is a more natural form of processing. It mitigates the risk of potential solvent contamination and helps retain more of the nutritional value of the oil, in large part due to the ability to control temperature (3, 4).

Physical processes like pressing and grinding can be done at lower temperatures, or even at ambient temperatures, which allows for a higher oil quality and more nutrients. Moreover, oils extracted by mechanical processing do not require refining, while oils extracted by solvent processing must be refined to be edible.

Unrefined vs. Refined Oils

Refined oils undergo more processing than unrefined oils. Unrefined oils do not undergo any additional processing once extracted, outside of filtration, while refined oils undergo additional processing, including degumming, neutralization, bleaching, deodorization, dewaxing, and/or winterization (5, 6).

Unrefined oils are sometimes referred to as “virgin”, particularly with olive oil and coconut oil. The term virgin refers to an unrefined oil extracted from olives or coconuts using only mechanical means, without the use of heat or chemicals (7).

While refined oils undergo more processing, they offer several advantages, including longer shelf life and higher smoke point.

What is smoke point and does it matter?

The smoke point of an oil or fat is the temperature at which it produces visible smoke. More specifically, it is when organic matter in the oil, such as phenols, proteins, or fatty acids, reaches its ignition temperature and starts burning (8).

Cooking with an oil at its smoke point will result in off flavors in the food and cause oxidative damage to the oil itself. Unrefined unsaturated fats are more susceptible to oxidative damage at lower temperatures than saturated fats, and will be subject to damage well below the oil’s smoke point (9). The more saturated or refined an oil is, the higher the temperature it can withstand before damage is caused.

Generally speaking, saturated fats have a high smoke point, monounsaturated fats have a moderate smoke point, while polyunsaturated fats have a low smoke point. However, monounsaturated and polyunsaturated oils that have been refined have higher smoke points than their unrefined versions. Oils with higher smoke points are considered better for higher heat cooking.

Infographic of the smoke point of cooking oils.

Smoke Point of Oils and Fats

The smoke point of oils and fats is classified by temperature and grouped into high, medium, and low heat cooking.

  • High Heat: 400°F (204°C) to 600°F (316°C), best for deep frying, stir frying, and searing
  • Medium Heat: 300°F (149°C) and 400°F (204°C), best for baking, pan frying, and sautéing
  • Low Heat: 185°F (85°C) and 300°F (149°C), best for simmering, stewing, and slow cooking
  • No Heat: Best for salad dressings and finishing

Here is a chart of the smoke point of common cooking oils and fats, in Fahrenheit (°F) and Celsius (°C), as well as their primary fat source, and ideal cooking use (10, 11, 12).

OilSmoke PointCooking UseMain Fat Type
Avocado oil (refined)520°F (271°C)High heatMonounsaturated
Avocado oil (unrefined)350°F (177°C)Medium heatMonounsaturated
Canola oil 400°F (204°C)High heatMonounsaturated
Coconut oil (refined)400°F (204°C)High heatSaturated
Coconut oil (unrefined)350°F (177°C)Medium heatSaturated
Corn oil450°F (232°C)High heatPolyunsaturated
Flax seed oil225°F (107°C)No heatPolyunsaturated
Grapeseed oil390°F (199°C)High heatPolyunsaturated
Hemp oil330°F (166°C)Low heatPolyunsaturated
Olive oil (light)450°F (232°C)High heatMonounsaturated
Olive oil (virgin)420°F (216°C)High heatMonounsaturated
Olive oil (extra virgin)350°F (177°C)Medium heatMonounsaturated
Peanut oil (refined)450°F (232°C)High heatMonounsaturated
Peanut oil (unrefined)320°F (160°C)Medium heatMonounsaturated
Rice bran oil 450°F (232°C)High heatMonounsaturated
Safflower oil450°F (232°C)High heatPolyunsaturated
Sesame oil (refined)410°F (210°C)High heatPolyunsaturated
Sesame oil (unrefined)350°F (177°C)Medium heatPolyunsaturated
Soybean oil450°F (232°C)High heatPolyunsaturated
Sunflower oil (refined)450°F (232°C)High heatPolyunsaturated
Sunflower oil (unrefined)225°F (107°C)Low heatPolyunsaturated
Vegetable oil 400°F (204°C)High heatPolyunsaturated
FatSmoke PointCooking UseMain Fat Type
Butter350°F (177°C)Medium heatSaturated
Duck fat 375°F (191°C)Medium-high heatSaturated
Ghee (Clarified butter)450°F (232°C)High heatSaturated
Lard (Pork fat)370°F (188°C)Medium-high heatSaturated
Schmaltz (Chicken fat)375°F (191°C)Medium-high heatSaturated
Tallow400°F (204°C)High heatSaturated
Vegetable shortening360°F (182°C)Medium heatSaturated
Infographic of the best cooking oils and fats.

List of the Best Cooking Oils and Fats

Here is a list of the best cooking oils and fats based on accessibility, usability, price point, smoke point, and nutritional value, in no particular order.

1. Olive Oil

Olive oil is arguably the best vegetable oil; it’s easy to find, highly versatile, and full of healthy fats. It’s a good source of monounsaturated fatty acids, particularly oleic acid, which are commonly known as “heart-healthy fats” and have been shown to help improve cholesterol profiles by lowering LDL cholesterol (13, 14, 15).

Olive oil is available in various forms, including light or refined olive oil, virgin olive oil, and extra-virgin olive oil, and can be used in high, medium, and low-heat cooking. Light olive oil has a higher smoke point and is, therefore, more ideal for sautéing, roasting, and grilling, while extra-virgin olive oil is best used for dips, salads, and dressings.

2. Butter

Butter is primarily a source of saturated fat and, therefore, a good cooking fat. While historically demonized, butter is in fact a minimally processed food and a good source of vitamins A, D, E, and K2, and its milk solids contribute to its flavor and richness (16).

Butter has a higher water content than other cooking fats and oils, which causes it to burn at lower temperatures. Due to its lower smoke point, butter is not ideal for high-heat cooking and is best used for baking, sautéing, and pan-frying. Both salted and unsalted butter can be used for cooking; the choice comes down to preference.

3. Avocado Oil

Extracted from the pulp of the avocado fruit, avocado oil is a good cooking oil and a great source of healthy fats (17). Not only does it have the highest smoke point of all plant oils, but it’s a neutral oil, which makes it ideal for all forms of cooking.

There are two main types of avocado oil: unrefined (virgin) and refined. Refined avocado oil can reach a smoke point over 500°F, making it ideal for frying, searing, roasting, and grilling, while virgin avocado oil has a smoke point of 350°F, similar to extra-virgin olive oil, making it good for marinades, dressing, and drizzling.

4. Ghee

Ghee is a form of clarified butter and a good cooking fat. It’s made from butter that has been simmered and strained to remove all water and milk solids, resulting in a rich, concentrated butterfat. Much like butter, it’s primarily a source of saturated fat and vitamins A, D, E, and K2 (18).

Ghee has a high smoke point, making it good for high-heat cooking. It’s good for frying, sautéing, and roasting, and is a key ingredient in many traditional South Asian dishes like dals, curries, and baked goods.

5. Coconut Oil

Coconut oil is roughly 90% saturated fat, making it an ideal oil for heating and cooking (19). Compared to many other plant oils, coconut is very stable and good for high-heat cooking. It’s also a rich source of medium-chain triglycerides (MCTs), which are known for potential health benefits, including weight loss and management, improved cognitive performance, and providing a quick energy source (20).

Refined coconut oil has a higher smoke point and more neutral flavor than virgin coconut oil, which has a more coconut flavor. It can be used for frying, stir-frying, and used in baking as a 1:1 ratio substitute for butter in vegan and vegetarian recipes.

6. Peanut Oil

Peanut oil is a vegetable oil derived from peanuts and is a good cooking oil. It’s commonly used in South American and Asian cuisine for frying and deep frying, but can also be used for baking and dressing, and is a good source of vitamin E (21).

Because peanuts are technically a legume, peanut oil is much more stable and has a higher smoke point than other nut oils. Refined peanut oil has a smoke point of 450°F and is better for high-heat cooking than unrefined peanut oil, which has a smoke point of 320°F.

7. Tallow

Tallow is rendered beef fat, but can also be made from mutton, and is rich in saturated fats, making it good for cooking. It has a creamy-white or light-yellow color, is solid at room temperature, and is a good source of fat-soluble vitamins A, D, E, and K (22).

Beef tallow has a rich, savory flavor and a high smoke point, making it ideal for frying, searing, and sautéing. It also has several non-cooking uses and is commonly used in candles, soaps, and topical skincare.

8. Sesame Oil

Sesame oil is a flavorful seed oil that is particularly good for medium-heat cooking. There are two main types of sesame oil: untoasted (or light) and toasted (or dark). Light sesame oil is made from raw sesame seeds, while toasted sesame oil is made from toasted sesame seeds. All sesame oil is rich in healthy monounsaturated fats and is a good source of antioxidants (23).

Seed oils are a form of vegetable cooking oil extracted from seeds of the plants, as opposed to fruits or pulp. A common concern with seed oils is their high content of polyunsaturated fatty acids (PUFAs), namely omega-6 fatty acids, and their potential link to inflammation. However, when consumed in moderation in an otherwise healthy diet rich in omega-3 fatty acids, their consumption is not of concern (24, 25, 26).

With its nutty flavor, sesame oil works particularly well in stir-fries and Asian-inspired dishes. Like other oils, sesame oil can be found in refined and unrefined forms, and refined sesame oil is better for higher heat cooking.

9. Lard

Lard, also known as pork fat, is a versatile and flavorful cooking fat that can be used in a variety of ways. It is made by heating the fat at a low temperature until it liquefies and separates from the remaining tissues to remove impurities. Lard, particularly that from pastured pigs, is a good source of vitamin D (27, 28).

Lard has a medium-high smoke point and works well for everything from frying to baking. Also, like tallow, lard is used in non-cooking techniques such as candle making and skincare.

What cooking oils should you avoid?

Trans fats, also known as trans fatty acids (TFAs), are generally considered unhealthy fats. While trans fats naturally occur in foods from ruminant animals, industrially produced artificial trans fats have been linked to adverse health outcomes, including systemic inflammation, endothelial dysfunction, arrhythmia, and insulin resistance (29).

Artificial trans fats are found in partially hydrogenated oils and are produced through a process known as hydrogenation (30). This chemical process adds hydrogen to the unsaturated bonds on the fatty acid chains to turn an unsaturated fat into a saturated fat, produce a solid fat, and increase its melting point.

The primary sources of artificial trans fats from cooking oils in the American diet are margarines and vegetable shortenings, and are best limited or avoided.

The Bottom Line

Healthy cooking oils have a moderate to high smoke point, are stable at high heat, and include olive oil, butter, avocado oil, ghee, peanut oil, tallow, sesame oil, and lard. These oils and fats are best for cooking food and/or dressing dishes.

Broccoli and Chickpea Salad

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Filled with crunchy veggies and covered in a creamy dressing, this broccoli and chickpea salad is a hearty and delicious dish. Serve it as a side to grilled chicken for a quick dinner, or whip it up as an easy meal prep idea for healthy lunches.

Large bowl of broccoli and chickpea salad with a silver serving spoon and a green tea towel on a white background with small bowls of almonds, feta cheese, and raisins on the side.

Growing up, my mom always made broccoli salad. It was one of her go-to summer salad recipes, and she’d often make a large batch and keep it in the fridge to pull together quick and easy meals. In turn, it’s become one of my favorite summer meals, and this crunchy broccoli and chickpea salad is my higher-protein twist on a classic broccoli salad recipe.

The combination of crunchy veggies, sweet raisins, salty almonds, and creamy salad dressing gives this salad the perfect balance of textures and flavors. Plus, adding chickpeas adds a much-needed boost of vegetarian protein to the salad, while increasing the fiber content at the same time.

Close up of a beige bowl broccoli chickpea salad with a serving spoon with a small bowl of raisins in the background.

Why You’ll Love It

  • Quick and Easy – This no-cook broccoli and chickpea salad is ready in under 20 minutes.
  • High in Fiber – The combination of chickpeas and broccoli gives this salad over 9 grams of fiber per serving.
  • Great for a Crowd – This recipe can easily be doubled or tripled and keeps well in the fridge, making it a great make-ahead salad.
Head of broccoli, red onion, and bowls of creamy dressing, almonds, chickpeas, raisins, feta cheese, fresh herbs, and shredded carrots on a white background.

Ingredients + Substitutions

  • Broccoli – To add some veggies and fiber to the salad. The recipe calls for raw broccoli, as I think it provides a nice crunch, but you can use cooked or blanched broccoli if preferred.
  • Chickpeas – Also known as garbanzo beans, chickpeas add a plant-based protein source. I used canned chickpeas to save prep time; however, you can use raw chickpeas if preferred. See the notes section of the recipe card for details.
  • Carrots – To add some more veggies, color, and fiber.
  • Fresh Herbs – To add some brightness and freshness. I used a mixture of fresh parsley and fresh basil, but any tender fresh herbs will work well.
  • Red Onion – To add some crunch and color. I opted for red onion, but green onion would also work. See the notes section of the recipe card for details.
  • Raisins – To add a hint of sweetness. I used Thompson raisins, but sultanas, golden raisins, or chopped dates would also work well.
  • Almonds – To add some crunch and healthy fats. You can use raw, roasted, or sliced almonds; sunflower seeds would also work well.
  • Feta Cheese – To add some more protein and saltiness.
  • Mayonnaise – To add some healthy fats and make the dressing.
  • Greek Yogurt – To enhance the creaminess of the dressing without adding too much fat. The recipe calls for Greek yogurt, as I find it thicker and richer, but plain regular yogurt will also work.
  • Dijon Mustard – To flavor the dressing.
  • Lemon Juice – To balance the acidity of the dressing, apple cider vinegar or red wine vinegar will also work.
  • Garlic – To flavor the dressing, garlic powder will also work. See the notes section of the recipe card for details.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Large white mixing bowls with chickpeas, shredded carrots, broccoli florets, diced red onion, raisins, and chopped almonds.
Large white bowl with chickpeas, broccoli, shredded carrots, diced red onion, raisins, and almonds tossed in creamy dressing with crumbled feta on top.

Red’s Nutrition Tip

The combination of chickpeas and broccoli, two of the highest fiber foods, ensures this broccoli and chickpea salad is high in soluble and insoluble fiber, making it a hearty and filling dish.

Serving Suggestions

The chickpea broccoli salad is a great source of carbohydrates, fats, and fiber, with a moderate amount of protein. To make it a more balanced meal, I would suggest serving it with an additional source of plant or animal protein, such as:

Close up of a beige bowl of broccoli and chickpea salad with a serving spoon and lemon wedges on the side.

Storage

Any leftover salad can be stored in an airtight container in the fridge for up to 5 days.

More Chickpea Salad Recipes:

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Large bowl of broccoli and chickpea salad with a silver serving spoon and a green tea towel on a white background with small bowls of almonds, feta cheese, and raisins on the side.

Broccoli and Chickpea Salad

Author: Stephanie Kay

Ready in 20 minutes, this broccoli and chickpea salad is a quick recipe that works well as a side dish for a BBQ, a light lunch, or an easy meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: No Cook
Print Recipe

Ingredients

Salad:

  • 1 head broccoli, florets finely chopped (about 4 cups)
  • 2 (14-ounce) cans chickpeas, drained and rinsed
  • 1 cup shredded carrots (about 2 carrots)
  • 1/2 red onion, diced
  • 1/4 cup fresh herbs, finely chopped (such as parsley, basil, and/or dill)
  • 1/4 cup raisins
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup feta cheese

Dressing:

  • 1/4 cup mayonnaise
  • 1/4 cup Greek yogurt, plain
  • 1 tablespoon lemon juice
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced or grated
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. In a small bowl or jar, add the mayonnaise, Greek yogurt, lemon juice, Dijon mustard, minced garlic, salt, and pepper and whisk until well combined. Set aside.
  2. In a large mixing bowl, add the broccoli floret, chickpeas, shredded carrots, diced onion, fresh herbs, raisins, chopped almonds, and crumbled feta cheese, and toss to combine.
  3. Pour the dressing over the salad, toss again until everything is well coated. Taste and adjust seasoning with salt and pepper as needed.
  4. The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Notes

To Use Raw Chickpeas: Add 1 1/2 cups of dry chickpeas to a large bowl, cover with room temperature water, and soak overnight or for at least 8 hours. Once soaked, bring a large pot of salted water to a boil, add the soaked chickpeas, and cook them for 40 minutes to 1 hour until tender. Once cooked, strain and rinse the chickpeas and add them to the salad as per step #2.

To Use Green Onion: Swap the red onion for 2 green onions, thinly sliced.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 290 calories
  • Sugar: 8 grams
  • Fat: 14 grams
  • Carbohydrates: 32 grams
  • Fiber: 9 grams
  • Protein: 12 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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