Stephanie Kay Nutrition

Real Food for Real Life

Creamy Chicken Pasta Salad

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Covered in a delicious dressing, this chicken pasta salad is high in protein, full of veggies, and loaded with healthy fats. This cold pasta salad is a healthy and balanced meal that works well as a main course for summer lunch or dinner.

Close up of a large white bowl with creamy chicken pasta with arugula and salad dressing in the background and a wooden serving spoon on the side.

Pasta salads are arguably the most popular summer salad. Not only are they quick and easy to make, but they are super versatile and perfect for summer gatherings. While they are often full of healthy fats and veggies, they are typically low in protein, so adding some chicken helps to make it a more filling and well-balanced meal.

Covered in a creamy salad dressing, this chicken pasta salad recipe is absolutely delicious. It’s a great way to use up leftover grilled chicken, and the use of Greek yogurt in the dressing makes the dressing light, while still being rich and full of flavor.

White bowl of creamy chicken pasta salad with a jar creamy salad dressing, a small bowl of arugula, and wooden bowl of parmesan, a wooden serving spoon, and tea towel on the side.

Why You’ll Love It

  • High in Protein – The addition of cooked chicken ensures this cold pasta salad contains over 20 grams of protein per serving.
  • Full of Veggies – This pasta salad is full of colors, fiber, and micronutrients.
  • Keeps Well – This chicken pasta salad keeps well in the fridge for days, making it a great make-ahead meal for BBQs or potlucks, or a quick and easy meal prep for healthy work lunches.
Plate of cooked chicken breasts with bowls of fusilli pasta, grape tomatoes, arugula, and parmesan, with a red onion and orange bell pepper, and a bowl of creamy salad dressing on a white background.

Ingredients + Substitutions

  • Pasta – To make the pasta salad and add some complex carbohydrates. I used fusilli pasta, but you can use any short-cut pasta you like.
  • Chicken – To add some animal protein to the pasta salad. The recipe calls for cooked chicken, you can use leftover chicken or rotisserie chicken. You can also use raw chicken if needed; see the notes section of the recipe card for details.
  • Vegetables – To add some color, fiber, and micronutrients. The recipe calls for cherry tomatoes, orange bell pepper, red onion, and arugula, but grape tomatoes, green bell pepper, green beans, fresh corn, and green onions would also work well.
  • Parmesan – To add more protein to the salad, as well as some healthy fats, crumbled feta would also work well.
  • Mayonnaise – To make the salad dressing rich and creamy.
  • Greek Yogurt – To enhance the creaminess of the dressing without increasing the calorie and fat content. You can use low-fat or full-fat yogurt.
  • Olive Oil – To add some healthy fats. You can use regular or extra-virgin olive oil.
  • Dijon Mustard – To flavor and thicken the dressing.
  • Lemon Juice – To balance the acidity of the dressing. I used fresh lemon juice, but bottled lemon juice, apple cider vinegar, red wine vinegar, or white wine vinegar would also work well.
  • Herbs – To add some freshness to the pasta salad. I used a combination of dried basil and parsley, but dried Italian seasoning would also work, as would fresh herbs, such as fresh basil, fresh parsley, or fresh dill. See the notes section of the recipe card for details.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the Greek yogurt for additional mayonnaise and omit the Parmesan cheese.

Large bowl with cooked fusilli pasta, chopped cooked chicken, sliced cherry tomatoes, diced orange bell pepper, sliced red onion, chopped arugula, and freshly grated parmesan cheese.

Red’s Nutrition Tip

Interestingly, pasta salad is not always considered a healthy choice, as many think carbs are “bad”, pasta is “fattening”, and mayonnaise is “unhealthy”. Fortunately, that couldn’t be further from the truth. Given pasta salad is a recipe, it can be an incredibly nutritious choice depending on the combination of ingredients included. In fact, pasta salad can be included in a healthy diet, even if your goal is weight loss.

Serving Suggestions

This chicken pasta salad is a balanced meal complete with protein, carbohydrates, fiber, and healthy fats. It can be enjoyed as a complete meal or on its own, or adapted to suit your personal calorie or macro needs, for example:

  • To add more protein, add more cooked chicken to the recipe and/or add some chopped hard-boiled eggs.
  • To make it lower in fat, swap the mayonnaise for Greek yogurt and use fat-free yogurt.
  • To make it higher in fiber, swap the regular pasta for whole-grain pasta and add some more high-fiber vegetables such as green beans, broccoli, or artichoke hearts.
Bowl of chicken and pasta salad on a white background.

Storage

Once prepared, transfer the creamy chicken pasta salad to an airtight container and store it in the fridge for up to 5 days.

More Pasta Salad Recipes:

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Close up of a large white bowl with creamy chicken pasta with arugula and salad dressing in the background and a wooden serving spoon on the side.

Creamy Chicken Pasta Salad

Author: Stephanie Kay

With over 23 grams of protein and 3 grams of fiber per serving, this creamy chicken pasta salad is a hearty, healthy, and filling recipe. Serve it as a side dish to a BBQ or a simple summer lunch.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Category: Salad
Print Recipe

Ingredients

Pasta Salad:

  • 1 pound short-cut pasta, such as rotini, fusilli, penne, or farfalle
  • 1 pound cooked chicken, diced (about 4 cups)
  • 2 cups cherry tomatoes, halved
  • 1 orange bell pepper, diced
  • 1/2 red onion, thinly sliced
  • 2 cups arugula, roughly chopped
  • 1/4 cup grated parmesan cheese

Creamy Dressing:

  • 1/4 cup mayonnaise
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 teaspoon Dijon mustard
  • 2 garlic cloves, minced or grated
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1/2 teaspoon salt, plus more as needed
  • 1 pinch black pepper, plus more as needed

Instructions

  1. Bring a large pot of salted water to a boil, add the pasta, and cook as per package directions or until al dente. Once the pasta is cooked, using a colander, drain the cooking water, and run the pasta under cold water to cool it down and stop the cooking process. Once cooled, give the pasta a good shake to remove any excess water.
  2. In a small bowl or jar, add the dressing ingredients: mayonnaise, Greek yogurt, lemon juice, olive oil, Dijon mustard, minced garlic, dried basil, dried parsley, salt, and pepper, and whisk until well combined. Set aside.
  3. In a large bowl, add the cooked pasta, chopped chicken, cherry tomatoes, bell pepper, red onion, arugula, and parmesan cheese, cover with dressing, and toss until well combined.
  4. Taste the salad and adjust the seasoning with olive oil, salt, and pepper as needed.
  5. The pasta salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Notes

To Use Raw Chicken: Use 1 pound of raw chicken breasts or chicken thighs. Place them on a cutting board, drizzle with olive oil, and season them generously with salt and pepper. In a cast-iron pan or skillet on medium-high heat, cook the chicken 4-7 minutes per side or until the chicken reaches an internal temperature of 165°F. Once cooked, transfer the chicken to a cutting board and allow to cool completely before adding to the recipe as outlined in the instructions in step #.

To Use Sour Cream: Swap the Greek yogurt for equal parts sour cream.

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

To Use Italian Seasoning: Swap the dried basil and parsley for 2 teaspoons of Italian seasoning.

To Use Fresh Herbs: Swap the dried basil and parsley for 2 tablespoons of minced fresh herbs.

Nutrition

  • Serving Size: 1 serving
  • Calories: 393 calories
  • Sugar: 4 grams
  • Fat: 12 grams
  • Carbohydrates: 47 grams
  • Fiber: 3 grams
  • Protein: 23 grams

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Almond Milk vs. Cow Milk: Which is Healthier?

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With plant-based diets growing in popularity, the demand and interest for almond milk have risen dramatically, but is almond milk a healthy choice? And is it healthier than cow’s milk? Here is the nutritional breakdown of almond milk vs. cow milk.

A glass of almond milk and cow's milk with striped blue and white straws on a white wood table on a white background.

Table of contents

What’s the difference between almond milk and cow milk?

Although they share a similar name, almond and cow milk differ. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid.

Cow’s milk is available in different formats, including whole milk, 2% milk, 1% milk, skim milk, and lactose-free milk, and almond milk is available in unsweetened, sweetened, and flavored varieties.

Cow’s milk and dairy products have been consumed across various cultures for centuries, while almond milk and other non-dairy milks have been more recently introduced in Western culture. Almond milk was designed as an alternative to cow’s milk and other animal milks for individuals with lactose intolerance, food allergies, or dietary or religious preferences. Other popular non-dairy milk options include soy milk, oat milk, coconut milk, and rice milk.

Infographic on almond milk vs. cow milk nutrition.

Almond Milk vs. Cow Milk: Nutrition

Here is a nutrition comparison of 1 cup (245 grams) of unsweetened almond milk vs. 2% cow milk (1, 2).

NUTRITION PER 1 cup ALMOND MILK2% COW MILK
Calories47 calories122 calories
Protein1.6 grams8.2 grams
Fat3.8 grams4.7 grams
Carbohydrate1.6 grams12.0 grams
Fiber1.0 grams0.0 grams
Sugar 0.6 grams12.0 grams

Calories

Cow’s milk contains more calories than almond milk. A 1-cup serving of cow’s milk contains 122 calories, while a 1-cup serving of almond milk contains 47 calories.

The difference in calories between almond milk and cow’s milk is due to the limited amount of protein, carbohydrates, and fat in almond milk, as it is primarily made of water.  However, cow’s milk is also available in 1% milk and 0% milk, which contain 106 and 83 calories, respectively, making them lower-calorie options compared to 2% cow’s milk (3, 4).

Protein

Cow’s milk contains more protein than almond milk. A 1-cup serving of 2% cow’s milk contains 8.23 grams of protein, while a 1-cup serving of almond milk contains 1.62 grams of protein.

Cow’s milk contains all 9 essential amino acids, and approximately 80% of the protein is casein protein, while the other 20% is whey protein (6). Both casein and whey protein have been shown to contain bioactive peptides and provide numerous health benefits, including benefits to the immune system, increased absorption of minerals, lowering blood pressure, and growing and maintaining muscle tissues (7, 8, 9).

Fat

Cow’s milk contains more fat than almond milk. A 1-cup serving of 2% cow’s milk contains 4.66 grams of fat, while a 1-cup serving of almond milk contains 3.82 grams of fat.

Cow’s milk is available in varying fat levels, including 3.25%, 2%, 1%, and 0%, and, therefore, the exact fat content will vary based on format. Cow’s milk fat contains approximately 65% saturated fats, 30% monounsaturated fats, and 5% polyunsaturated fats (6).

Almonds are a good source of healthy fats, which contribute to the fat content of the milk. Some brands add vegetable oils, such as canola, sunflower, or safflower oil, to their recipe, which further adds to the fat content of the almond milk.

Carbohydrates

Cow’s milk contains more carbohydrates than almond milk. A 1-cup serving of 2% cow’s milk contains 12.0 grams of carbohydrates, while a 1-cup serving of almond milk contains 1.64 grams of carbohydrates.

Cow’s milk is a natural source of carbohydrates, specifically simple carbohydrates in the form of sugar, predominantly lactose, with trace amounts of monosaccharides and oligosaccharides (6). Almonds naturally contain carbohydrates, which contribute to the carbohydrate content of the milk; however, some brands will add sugars, which further increase the carbohydrate content.

Fiber

Almond milk contains more fiber than cow’s milk; however, neither is a significant source of fiber. A 1-cup serving of 2% cow’s milk contains 0.0 grams of fiber, while a 1-cup serving of almond milk contains 1.03 grams of fiber.

Sugar

Cow’s milk contains more sugar than almond milk. A 1-cup serving of 2% cow’s milk contains 12.0 grams of sugar, while a 1-cup serving of almond milk contains 0.61 grams of sugar.

Cow’s milk is a source of natural sugars, primarily in the form of lactose. While unsweetened almond milk contains very low levels of natural sugar, flavored almond milk and sweetened almond milk often contain higher levels of added sugar.

Vitamins and Minerals

Cow’s milk is a better source of micronutrients, vitamins and minerals, than almond milk. A 1-cup serving of 2% milk contains a substantial amount of vitamin A, vitamin B12, vitamin B6, riboflavin, niacin, thiamine, pantothenic acid, vitamin D, calcium, magnesium, phosphorus, potassium, zinc, and selenium, while a 1-cup serving of almond milk contains moderate amounts of vitamin E and magnesium.

The loss of fat in 1% and 0% milk does reduce the content of fat-soluble vitamins; therefore, cow’s milk is often fortified with vitamin A and vitamin D (6). Almond milk, as well as other plant-based milk alternatives, is fortified with calcium, vitamin A, and vitamin D to increase its nutritional value and ensure it is nutritionally comparable to cow’s milk.

Other Factors to Consider

Here are some additional things to consider in the almond milk vs. cow milk debate.

Ingredients

Cow’s milk is a minimally processed, whole food that only contains milk, while almond milk is a processed food that contains multiple ingredients.

Although some varieties of milk contain added vitamins and minerals, cow’s milk does not contain additional ingredients in the form of additives or preservatives. On the contrary, almond milk is made of filtered water and almonds, and commercial brands will often add preservatives, emulsifiers, and stabilizers to improve texture and shelf life.

Although homemade almond milk is made by soaking and blending almonds with water and then straining the mixture to remove the solids until only the liquid remains, store-bought almond milk often contains additives such as gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor.

Here are the ingredients in the most popular almond milk brands in the U.S. (10, 11, 12):

  • Silk: Almondmilk (Filtered Water, Almonds), Cane Sugar, Contains 2% or Less of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Sea Salt, Gellan Gum, Ascorbic Acid (Vitamin C To Protect Freshness), Natural Flavor.
  • Blue Diamond: Almondmilk (Filtered Water, Almonds), Calcium Carbonate, Sea Salt, Potassium Citrate, Sunflower Lecithin, Gellan Gum, Natural Flavors, D-Alpha-Tocopherol (Natural Vitamin E).
  • Califa Farms: Almondmilk (Water, Almonds), Calcium Carbonate, Sunflower Lecithin, Sea Salt, Natural Flavor, Guar Gum, Gellan Gum, Vitamin A Palmitate, Vitamin D2, Potassium Citrate.

Allergies and Intolerances

Cow’s milk is one of the leading causes of allergic food reactions in children, with 2-3% of U.S. children under the age of 5 being allergic to dairy milk (13). For this reason, non-dairy beverages such as almond milk have become substitutes for conventional dairy products such as milk, yogurt, and cheese.

While some individuals have a milk allergy; a reaction of the body’s immune system to the proteins found in dairy which triggers a variety of symptoms, other individuals suffer from lactose intolerance; a bodily reaction to the natural sugar (lactose) found in milk due to a lack of the digestive enzyme lactase required to breakdown lactose, however, this does not involve the immune system (14).

For those suffering from lactose intolerance, lactose-free milk, almond milk, or other plant-based milks may be a better option. For those with almond or tree nut allergies, cow’s milk may be a better option.

Calories and Weight Loss

Weight loss requires a reduction in calories to create a calorie deficit, when you take in fewer calories than you expend. Given that almond milk contains fewer calories than cow’s milk, it may be a better choice for weight loss; however, both almond milk and cow’s milk can support weight loss.

Neither almond milk nor cow’s milk is particularly high in calories, especially skim, 1%, and 2% cow’s milk, and can be consumed in a calorie deficit. Moreover, cow’s milk contains more protein and micronutrients than almond milk, which makes it a more filling food, which can make it particularly helpful for managing hunger cues in a calorie deficit.

For those individuals with a goal of healthy weight gain, cow’s milk, especially the higher-fat versions, is a more efficient way to boost calorie intake.

So, almond milk vs. cow milk: which one is healthier?

Cow’s milk is one of the most nutrient-dense foods on the planet. With a natural balance of carbohydrates, protein, and fats, as well as over 15 essential nutrients, cow milk is an incredibly healthy choice.

For those who cannot consume or choose not to consume cow’s milk, almond milk is a good plant-based alternative. Compared to cow’s milk, almond milk is lower in protein, fat, and carbohydrates, and micronutrients, since water is the primary ingredient.

The Bottom Line

Although often compared, cow’s milk and almond milk are very different foods. Cow’s milk is a natural source of carbohydrates, protein, fats, vitamins, and minerals, while almond milk is a water-based and fortified alternative for those who cannot consume dairy products. For those opting for almond milk, it is best to read the ingredients and opt for varieties with minimal added sugar and natural ingredients.

Zucchini Egg Bake

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This zucchini egg bake is a high-protein, low-carb recipe that works equally well for breakfast, lunch, or dinner. Whip it up on a weekend and enjoy healthy meals all week long.

Slice zucchini egg bake on a small beige plate with a silver fork with feta cheese and a baking dish in the background.

Whether you call it an egg bake, crustless quiche, or breakfast casserole, I love a good make-ahead egg breakfast. Not only are they made in one pan and super easy to prepare, but they are so versatile, and you can mix and match the veggies and ingredients based on the season.

This zucchini egg bake recipe is inspired by fresh and fragrant summer flavors. You can enjoy it as part of a weekend brunch, serve it with fresh fruit for a balanced breakfast, or with a green salad for a light lunch or dinner.

Large white baking dish of zucchini egg bake with a slice on a silver spatula with a green tea towel, feta cheese, and parsley on the side on a white background.

Why You’ll Love it

  • Made in One Pan – Cooked in a single baking dish, this egg bake is a great brunch for a crowd or a healthy meal prep idea for weekday breakfasts.
  • High in Protein – The combination of eggs, milk, and feta cheese gives this zucchini egg bake 15 grams of protein per serving.
  • Low Carb – The focus on zucchini makes this egg bake a low-carb breakfast with added fiber.
Bowl of eggs, feta, milk, fresh herbs, and garlic powder, with zucchini and green onions on the side.

Ingredients + Substitutions

  • Eggs – To add some protein. The recipe calls for whole eggs, but you can use a combination of eggs and egg whites if preferred. See the notes section of the recipe card for details.
  • Zucchini – To add some veggies. The recipe calls for grated zucchini, or shredded zucchini, but sliced zucchini would also work well.
  • Feta – To add some more protein and healthy fats. The recipe calls for feta cheese, but cottage cheese or shredded parmesan cheese would also work well.
  • Milk – To add some more protein and ensure the eggs don’t come out rubbery.
  • Fresh Herbs – To add some flavor. I used a mixture of parsley, basil, and dill, but any combination of fresh herbs will work well. You can use dried herbs if needed; see the notes section of the recipe card for details.
  • Green Onion – To flavor the dish. The recipe calls for spring onions, but you can use a white onion or onion powder if needed. See the notes section of the recipe card for details.
  • Garlic Powder – For additional flavor.
  • Olive Oil – To add some healthy fats and grease the pan. You can use regular or extra virgin olive oil, avocado oil, melted butter, or cooking spray would also work well.
  • Salt and Pepper – To season the zucchini and eggs.

Dietary Adaptions

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

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

Mixing bowl with whisked egg mixture.
Large baking dish with whisked egg mixture with seasoning grated zucchini and cheese.

Red’s Nutrition Tip

Eating a savory breakfast like this zucchini egg bake is a great way to eat less sugar. Not only do savory breakfasts contain little or no added sugar, but their high protein content, particularly when paired with high-fiber foods, can help to balance blood sugar and improve satiety throughout the day.

Serving Suggestions

This zucchini egg bake recipe is full of low-carb foods, making it a good source of protein, fat, and micronutrients. It can be enjoyed on its own as a light breakfast or lunch, or served with additional items to create a more filling meal or suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add 1 cup of cottage cheese to the egg mixture.
  • To make it lower in fat, swap half of the eggs for egg whites and/or use low-fat feta.
  • To make it higher in fiber, serve it with a side of fresh berries.
Close of of a baking dish sliced zucchini egg casserole.

Storage + Reheating

To Store: Once cooled, the zucchini egg bake can be stored whole, covered with aluminum foil or plastic wrap, or leftover pieces can be transferred to an airtight container and stored in the refrigerator for up to 3-4 days.

To Freeze: To freeze it whole, allow the egg bake to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months. Individual pieces can be frozen in an airtight container.

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

Casserole dish of egg bake with zucchini on a white backgorund with a slice on a plate, a small bowl of feta, fresh parsley, and fresh berries on a white background.

More Egg Breakfast Recipes:

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Slice zucchini egg bake on a small beige plate with a silver fork with feta cheese and a baking dish in the background.

Zucchini Egg Bake

Author: Stephanie Kay

With 15 grams of protein per serving, this egg bake with zucchini is a high-protein, low-carb, and filling meal that works well for breakfast, lunch, or brunch.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 8 slices 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 4 cups grated zucchini (about 3 small zucchini or 1 large zucchini)
  • 12 eggs
  • 1/2 cup milk
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 pinch ground black pepper
  • 2 green onions, thinly sliced
  • 1/4 cup fresh herbs, finely chopped (parsley, basil, and/or dill)
  • 1 cup crumbled feta cheese
  • Olive oil, for greasing

Instructions

  1. Preheat the oven to 400°F and lightly grease a 9 x 13-inch baking dish with olive oil.
  2. Using a box grater, grate the zucchini into small pieces, then place it in a fine mesh strainer or colander, season with a pinch of salt, and allow to sit for 10 minutes. Once rested, using your hands, press the zucchini to remove as much liquid and excess moisture as possible.
  3. In a large bowl, add the cracked eggs, milk, garlic powder, salt, and black pepper, and whisk until well combined.
  4. Once whisked, add the shredded zucchini, sliced green onions, chopped fresh herbs, and crumbled feta cheese and stir again to combine.
  5. Pour the egg mixture into the greased baking dish, ensuring everything is well incorporated and evenly distributed.
  6. Transfer the baking dish to the oven and bake for 25-30 minutes until the eggs are set in the middle and the sides are just turning golden brown.
  7. Once cooked, the egg bake can be enjoyed immediately, served warm, or cooled and stored in the fridge for 3-4 days or in the freezer for up to 3 months.

Notes

To Use Egg Whites: Swap 1/4 cup of liquid egg white for every 1 egg.

To Use Dried Herbs: Swap the fresh herbs for 1 1/2 tablespoons of dried herbs, such as dried parsley, dried dill, dried basil, or dried oregano.

To Use a White or Yellow Onion: Swap the green onions for 1/4 cup diced onion.

To Use Onion Powder: Swap the green onions for 1 teaspoon of onion powder.

To Use Minced Garlic: Swap the garlic powder for 2 garlic cloves, minced or grated.

To Use Cottage Cheese: Swap the feta cheese for 1 cup of cottage cheese.

Nutrition

  • Serving Size: 1 slice
  • Calories: 182 calories
  • Sugar: 2 grams
  • Fat: 12 grams
  • Carbohydrates: 5 grams
  • Fiber: 1 gram
  • Protein: 15 grams

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9 Foods with Natural Digestive Enzymes

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Digestive enzymes are produced by the body and aid in the digestion and breakdown of food. Some foods contain natural digestive enzymes and may provide further digestive support.

Fresh pineapple cut into large slices on a round white cutting board with a sharp silver knife on a beige background.

Table of contents

The digestive system is a group of organs that work together to break down and absorb the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in the food we eat (1, 2). The digestive system is made up of the gastrointestinal tract, also known as the GI tract or digestive tract, and the accessory organs, which include the liver, pancreas, and gallbladder. The GI tract is a long, hollow, twisting tube that includes the mouth, esophagus, stomach, small intestine, large intestine, and anus.

The digestive process involves both the mechanical and chemical digestion of food. Mechanical digestion primarily occurs in the mouth and stomach, where food is broken down into smaller particles to more efficiently undergo chemical digestion in the mouth, stomach, and small intestine. Digestive enzymes are integral to chemical digestion.

What are digestive enzymes?

Digestive enzymes are proteins produced by the body that aid digestion (1, 2). They are released into the digestive tract through the salivary glands, stomach, pancreas, and small intestine, and help break down food into smaller, absorbable units for energy, growth, and repair. Digestive enzymes convert carbohydrates into sugars, proteins into amino acids, and fats into fatty acids.

Types of Digestive Enzymes

There are three main types of digestive enzymes, amylase, protease, and lipase, which are produced by the salivary glands, pancreas, stomach, and small intestine (1, 2).

  • Amylase: Breaks down carbohydrates, produced by the salivary glands and pancreas.
  • Protease: Breaks down proteins, produced by the stomach, pancreas, and small intestine.
  • Lipase: Breaks down fats, primarily produced in the pancreas.

In addition to the primary digestive enzymes, many other types aid in the digestion of various foods, including:

  • Lactase: Breaks down lactose, found in dairy products.
  • Maltase: Breaks down maltose, a form of sugar.
  • Sucrase: Breaks down sucrose, a form of sugar.
  • Pepsin: Breaks down proteins.

While the body naturally produces digestive enzymes, certain health conditions can reduce or impair their production, including exocrine pancreatic insufficiency (EPI), chronic pancreatitis, cystic fibrosis, lactose intolerance, and certain metabolic disorders such as diabetes (3).

Low digestive enzyme levels can cause poor nutrient absorption and symptoms of poor digestion, including abdominal pain, bloating, gas, diarrhea, and oily stools (4).

Consuming a healthy diet composed primarily of whole foods and minimally processed foods with a good balance of protein, carbohydrates, fats, and fiber is the best way to improve digestion and gut health.

In addition to being produced by the body, some foods naturally contain digestive enzymes, and their consumption can further help to support digestive health. Although there is limited scientific evidence to suggest that enzyme-rich foods significantly improve digestion, many of them are traditionally consumed and used in Ayurvedic medicine.

Infographic of list of foods with natural digestive enzymes.

Foods with Digestive Enzymes

Here is a list of foods that contain natural digestive enzymes that can help improve digestion.

1. Pineapple

Pineapples contain bromelain, a group of digestive enzymes that help to break down proteins, which can be found in the stem and fruit of the pineapple plant. Bromelain, also called ‘pineapple extract,’ can be taken in supplemental form and has been shown to reduce heartburn and act as a nasal decongestant (5). Pineapple has a long history of use for medicinal purposes in South and Central America (6).

2. Papaya

Papaya contains a natural digestive enzyme called papain. Papain is a proteolytic enzyme that breaks down protein, primarily the peptide bonds in the basic amino acids arginine, lysine, and phenylalanine (7). Studies have shown that papaya-based supplements contribute to the maintenance of digestive tract physiology, as well as improve symptoms of IBS (8). While much of the research on papain has been conducted with supplements rather than the whole fruit, the consumption of papaya may help with symptoms like bloating, gas, and constipation.

3. Mango

Mangos contain amylase enzymes, a group of digestive enzymes that break down carbohydrates from starches into simple sugars. Amylase generally increases as the fruit ripens, contributing to the changes in texture and taste during ripening. Mangos are also a good source of dietary fiber and water, which can further aid digestion, and the regular consumption of mango has been shown to relieve symptoms of constipation (9).

4. Avocado

Avocados naturally contain the digestive enzyme lipase, which aids in the breakdown of fat. Lipase is produced by the pancreas, and, for some individuals, supplemental lipase can aid with the digestion of a high-fat meal (10). Avocados are also a great source of fiber, providing 4.6 grams of fiber per 1/2 avocado, which helps to add bulk to the stool, prevent constipation, and regulate bowel movements (11).

5. Banana

Bananas contain amylases and glucosidases, two groups of digestive enzymes that break down carbohydrates. Like mangos, the enzymes in bananas increase as the fruit ripens, which contributes to the increase in sweetness as bananas ripen from green to yellow (12). The soluble and insoluble fiber in bananas supports regular digestion, and green bananas contain resistant starch, which is a type of fiber that acts as a prebiotic to support gut health. Bananas are also a great source of potassium, which plays a crucial role in the contractions of the digestive tract for regular bowel movements.

6. Raw Honey

Honey, specifically raw honey, contains amylase and protease that can help break down carbohydrates and proteins. Raw honey is unpasteurized, meaning it has not been heated before packaging and has only been strained to separate the honey from impurities like beeswax and dead bees (13). In addition to enzymes, raw honey is rich in antioxidants, amino acids, and contains a wide range of vitamins and trace minerals, and has a long history of antibacterial and antiviral use for sore throats and wound healing (14).

7. Ginger

Ginger contains a cysteine protease enzyme called zingibain. Found in ginger rhizomes, zingibain aids in the breakdown of proteins to amino acids, specifically peptides with a proline residue at the P2 position (15). Ginger has traditionally been treated as a medicine in Traditional Chinese Medicine and Ayurveda as a treatment for nausea, morning sickness in pregnancy, and motion sickness (16). Small dosages of supplemental ginger have also been shown to be effective in increasing intestinal motility.

8. Kefir

Kefir is a fermented food that contains a variety of digestive enzymes, including lipases, proteases, and lactases (17, 18). It is made by adding kefir grains – small colonies of yeast and bacteria that resemble cauliflower or popcorn – to milk, which ferments to produce a thick and tangy beverage resembling yogurt. The lactases in kefir are particularly beneficial for digestion as they aid in the digestion of lactose, the sugar in milk, which is often poorly digested.

9. Sauerkraut

Sauerkraut is a fermented cabbage dish and contains the digestive enzymes lipase, lactase, and protease (19). The fermentation process produces lactic acid bacteria which gives sauerkraut its distinctive sour taste and form beneficial bacteria known as probiotics. Many studies have shown that the regular consumption of probiotic foods can improve digestion, potentially reduce the risk of certain diseases, and even improve mental health.

Can you supplement digestive enzymes?

Yes, digestive enzymes can be found in supplemental form and have been shown to aid in digestion (20). Digestive enzyme supplements come in a variety of formats, including over-the-counter and prescription, and contain different combinations of enzymes, including amylase, lipase, and protease.

The only FDA-regulated enzyme replacement therapy is pancreatic enzyme replacement therapy (PERT) and must be prescribed by a medical doctor (21). Over-the-counter digestive enzymes are not regulated by the Food and Drug Administration (FDA) in the United States, so dosage, ingredients, and concentrations are not guaranteed. For this reason, it is best to consult with a medical professional or registered dietitian to determine if digestive enzymes, as well as what type and dosage, are a good fit for you.

Is it better to take digestive enzymes or probiotics?

Digestive enzymes should not be confused with probiotics. Digestive enzymes are proteins that break down food into smaller, absorbable units in the digestive tract, while probiotics are beneficial live microorganisms, primarily bacteria and yeasts, that can enhance gut health.

Digestive enzymes supplements are not a replacement for probiotic supplements, and probiotic supplements are not a replacement for digestive enzymes supplements. Neither is inherently “better” than the other; rather, they have different roles and benefits in the body and to our health.

FAQs

What is the best natural digestive enzyme?

There is no “best” digestive enzyme. Rather, the “best” option depends on the individual and their digestive issues.

How can I increase my digestive enzymes naturally?

Practicing healthy eating habits is the best way to support digestive function. Prioritizing whole foods, eating balanced meals, chewing and eating slowly, and drinking enough water can improve digestion, and consuming foods with natural digestive enzymes may help to further enhance the digestive process.

Is apple cider vinegar a natural digestive enzyme?

No, apple cider vinegar does not contain natural digestive enzymes; however, certain forms of apple cider vinegar contain beneficial bacteria.

The Bottom Line

Digestive enzymes are proteins that help break down food. They are naturally produced by the body and are found in certain foods. Some of the top foods with natural digestive enzymes include pineapple, papaya, mango, avocado, banana, raw honey, ginger, kefir, and sauerkraut. Eating natural digestive enzymes can help improve digestion and support gut health.

Hot Honey Chicken Bowls

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Filled with roasted sweet potatoes, tender chicken, brown rice, and veggies, these hot honey chicken bowls are a healthy and well-balanced meal idea that you can enjoy for lunch or dinner.

Overhead of two hot honey chicken bowls with a green tea towel, fork, knife, hot honey, sliced pickles, and hot honey mustard sauce on the side.

Hot honey is (has been) having a moment. While it’s tasty, of course, it’s also incredibly versatile as the sweet-heat balance works on everything from pizza to toast to cheese, and even works on sweet treats like ice cream. I love it on grilled meats and roasted veggies, which is why I wanted to share these hot honey chicken bowls.

While these bowls do take a little effort to prepare, as there are many different components, it’s well worth the effort for the end results. These sweet and spicy bowls are nutritious and delicious, and work equally for a weeknight dinner or a lunch meal prep idea.

Close up of a hot honey chicken bowl with pickles on top and hot honey and fresh parsley on the side on a white background.

Why You’ll Love Them

  • Full of Flavor – The combination of sweet, salty, and spicy ensures every bite is full of flavor.
  • High in Protein – Each serving contains 28 grams of protein, making it a well-balanced and filling meal.
  • Full of Fiber – The combination of brown rice, sweet potatoes, and veggies ensures each serving contains 5 grams of fiber.
Raw chicken thighs on a white plate with sweet potatoes and small white bowls filled with liquid honey, hot sauce, mayonnaise, apple cider vinegar, raw brown rice, shredded red cabbage, shredded carrots, and pickles.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for chicken thighs, but you can use chicken breasts if preferred. See the notes section of the recipe card for details.
  • Honey – To make the hot honey sauce. Liquid, runny honey is recommended, or you can also use store-bought hot honey, such as Mike’s Hot Honey. See the notes section of the recipe card for details.
  • Hot Sauce – To spice up the hot honey sauce. The recipe calls for sriracha, but you can use any hot sauce you like. If you don’t have hot sauce, a pinch of red pepper flakes will also work.
  • Sweet Potatoes – To add some complex carbohydrates, fiber, and micronutrients.
  • Brown Rice – To add some complex carbohydrates and fiber. The recipe calls for brown rice, but white rice will also work well. See the notes section of the recipe card for details.
  • Red Cabbage – To add some veggies and make the coleslaw, green cabbage will also work.
  • Carrots – To add some more veggies and color to the coleslaw.
  • Pickles – Although optional, they add some acidity and work as a palate cleanser.
  • Apple Cider Vinegar – To make the coleslaw dressing.
  • Mayonnaise – To make the coleslaw dressing and flavor the hot honey mustard, although optional. Plain Greek yogurt would also work. See the notes section of the recipe card for details.
  • Dijon Mustard – To flavor the hot honey mustard, although optional.
  • Garlic – To flavor the chicken. The recipe calls for garlic powder, but you can use garlic cloves if preferred. See the notes section of the recipe card.
  • Olive Oil – To add some healthy fats, marinate the chicken, and roast the sweet potatoes.
  • Salt and Pepper – To season.
Glass bowl with chicken thighs in hot honey marinade.

Dietary Adaptions

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

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

Sheet pan with parchment paper with diced sweet potatoes and marinated chicken thighs.
Sheet pan with parchment paper with roasted sweet potatoes and cooked chicken thighs.

Red’s Nutrition Tip

Whether you opt to use chicken thighs or chicken breast, and brown rice or white rice in these hot honey chicken bowls, they will still be an incredibly healthy choice rich in micronutrients.

Serving Suggestions

These hot honey chicken bowls are a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, you can easily adapt them to your macro or calorie needs, for example:

  • To make them higher in protein, add an extra 1/2 pound of chicken to the recipe.
  • To make them lower in carbs, swap the brown rice for cauliflower rice.
  • To make them lower in fat, swap the mayonnaise for plain, low-fat Greek yogurt.
Two chicken and sweet potato bowls with hot honey sauce on top and hot honey mustard sauce on the side.

Storage + Reheating

To Refrigerate: Once cooled, the hot honey chicken, roasted sweet potatoes, and rice can be stored assembled or in separate airtight containers in the fridge for up to 4 days. The coleslaw can be stored in a separate airtight container for up to 3 days, and the dressing can be stored in a separate airtight container in the fridge for up to 1 week.

To Freeze: Once cooled, the hot honey chicken, roasted sweet potatoes, and rice can be stored assembled or in separate airtight containers in the freezer for up to 3 months. The coleslaw and dressing cannot be frozen.

To Reheat: Once thawed, the hot honey chicken, roasted sweet potatoes, and rice can be reheated in the microwave for 2-3 minutes or until warm. The coleslaw and dressing can be added to the bowls once reheated.

Close up of a white bowl with brown rice, roasted sweet potatoes, hot honey chicken thighs, coleslaw, and pickles with parsley on top.

More Chicken Bowl Recipes:

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Overhead of two hot honey chicken bowls with a green tea towel, fork, knife, hot honey, sliced pickles, and hot honey mustard sauce on the side.

Hot Honey Chicken Bowls

Author: Stephanie Kay

With over 28 grams of protein and 5 grams of fiber, these sweet, sticky, and spicy hot honey chicken bowls are a delicious and healthy weeknight dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Baked
Print Recipe

Ingredients

Hot Honey Chicken:

  • 1 pound chicken thighs, boneless, skinless
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon sriracha
  • 1 teaspoon garlic powder

Roasted Sweet Potatoes:

  • 2 large sweet potatoes, cubed
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt

Coleslaw:

  • 1 cup shredded red cabbage
  • 1/2 cup shredded carrots
  • 2 tablespoons mayonnaise
  • 2 teaspoons apple cider vinegar

Bowls:

  • 1 cup brown rice, uncooked
  • 1 cup sweet pickles, sliced (optional)

Hot Honey Mustard Sauce (optional):

  • 1/4 cup mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 2 teaspoons sriracha
  • 1 pinch smoked paprika

Instructions

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  2. In a pot, combine the brown rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 40 minutes, or as per package directions, until it can be fluffed with a fork.
  3. In a medium bowl, add the chicken marinade ingredients: olive oil, apple cider vinegar, honey, sriracha, and garlic powder, and whisk until well combined. Add the chicken thighs to the bowl and, using tongs or your hand, toss until the chicken is well coated in the marinade. Set aside.
  4. Place the diced sweet potatoes on the baking sheet, drizzle with olive oil, and season with salt. Using a large spoon or your hand, toss the sweet potato cubes until well coated in oil, and then spread them out evenly on the baking sheet.
  5. Transfer the marinated chicken thighs to the baking sheet, nestling them in between the sweet potatoes, then transfer the baking sheet to the oven for 25 minutes, or until the chicken thighs are cooked through to an internal temperature of 165°F. (Note: If you want to add some extra color to the chicken thighs, once cooked, sear them in a pan on high heat for 1 minute until dark golden brown.)
  6. While the chicken and sweet potatoes are roasting, make the coleslaw and hot honey mustard sauce (optional).
  7. To make the coleslaw, in a medium bowl, add the mayonnaise and apple cider vinegar and whisk to combine. Add the shredded cabbage and carrots and toss until well coated with the dressing. Taste and adjust the seasoning with salt and pepper as needed.
  8. To make the hot honey mustard sauce, in a small bowl or jar, add the mayonnaise, Dijon mustard, honey, sriracha, and smoked paprika, and whisk until well combined. Set aside.
  9. Once the chicken and sweet potatoes are cooked, remove the sheet pan from the oven, transfer the chicken thighs to a cutting board, and slice them into thin strips.
  10. When the brown rice, chicken, and sweet potatoes are cooked, assemble the bowls with a layer of brown rice, sliced chicken, roasted sweet potatoes, coleslaw, pickles, and a side of hot honey mustard sauce (optional).
  11. Any leftovers can be cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

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

To Use Hot Honey: In the chicken marinade, swap the honey and sriracha for 3 tablespoons of hot honey. In the hot honey mustard sauce, swap the honey and sriracha for 2 tablespoons of hot honey.

To Use Garlic Cloves: Swap the garlic powder for 2 garlic cloves, minced or grated.

To Use White Rice: Swap the brown rice for 1 cup of white rice and reduce the cooking time to 15 minutes.

To Use Greek Yogurt: Swap the mayonnaise for equal parts plain Greek yogurt.

Nutrition

  • Serving Size: 1 bowl (no sauce)
  • Calories: 583 calories
  • Sugar: 13 grams
  • Fat: 13 grams
  • Carbohydrates: 62 grams
  • Fiber: 5 grams
  • Protein: 28 grams

Did you make this recipe?

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Healthy Fats: A Complete Guide

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Confused about healthy fats and unhealthy fats? You’re not alone. Fats come in many different shapes, sizes, and forms, and are an integral part of a healthy diet. Here is everything you need to know about healthy fats and the best sources to include in your diet.

Olive oil, almonds, avocado, salmon, hazelnuts, and cashews on a white wood background.

Table of contents

Types of Dietary Fats

Dietary fats are a macronutrient found in animal and plant foods. Also known as dietary lipids, they are part of a broad class of compounds that include triglycerides, phospholipids, sterols, and waxes. Dietary fat provides 9 calories per gram and is considered an essential nutrient for survival and, therefore, must be obtained from food.

There are 2 primary types of dietary fat: saturated fat and unsaturated fat (1). Fats are classified by their bond structure, specifically the number of double bonds in their carbon chains. All fats contain a mixture of saturated and unsaturated fats, however, they are classified by the fat type they contain the most.

Infographic of types of dietary fats.

Saturated Fats

Saturated fats (SFAs) contain no double bonds between their carbon atoms, as the chain is “saturated” with hydrogens, which results in a very straight structure with molecules packed together very tightly (1). For this reason, saturated fats are generally solid at room temperature, which makes them great cooking fats, given that they are not prone to damage by heat. Saturated fats can be found in long-chain, medium-chain, and short-chain forms, all of which play different roles in the human body, including energy, hormone production, and cell membrane structure (2).

Sources of saturated fat include:

  • Cheese
  • Butter
  • Fatty meats
  • Cream
  • Lard
  • Palm oil
  • Coconut oil

Saturated fats have a long history of vilification for being “unhealthy” fats. After research conducted in the 1950s, which suggested saturated fats were to blame for cardiovascular disease, saturated fats became known as “bad” fats and unsaturated fats as “good” fats. This caused major health organizations to suggest individuals replace saturated fats with polyunsaturated fats in the diet, by swapping fatty meats for lean meats, and led to the rise of low-fat and fat-free products in grocery stores, such as non-fat yogurt and low-fat muffins.

Unfortunately, this research was largely based on weak evidence from limited research that lacked context (3, 4). As research has progressed, it has become increasingly evident that it is necessary to consider the food source of the fat (i.e., whole food vs. processed food) and the overall dietary context rather than simply focusing on the type of fat consumed (i.e., overall healthy and balanced diet vs. diet high in processed foods and deep-fried foods) (5).

Moreover, more recent meta-analysis studies have not found any independent association between saturated fats and heart disease or reported a significant increase in heart disease mortality or total mortality (6).

Unsaturated Fats

Unsaturated fats contain one or more double bonds and can be broken down into two sub-categories: monounsaturated fats and polyunsaturated fats. Depending on their bond structure, unsaturated fats have one (mono-) or more (poly-) double bonds in the chain of carbons (1). Given that not all of the carbons have hydrogens connected to them, this puts a “kink” in the chain, which leaves unsaturated fats liquid at room temperature.

Monounsaturated Fats

Monounsaturated fats (MUFAs) have a single double bond in their structure. There are many types of monounsaturated fats found in our food, with oleic acid being one of the most common (1).

Similar to saturated fats, monounsaturated fats help to form the structural fats of the human body and are considered healthy. Monounsaturated fats are commonly known as “good” fats because they have been shown to have beneficial effects on cardiovascular disease risk markers by low-density lipoprotein (LDL), also known as “bad” cholesterol (7, 8).

Sources of monounsaturated fat include:

  • Olive oil
  • Olives
  • Avocados
  • Nuts (peanuts, hazelnuts, cashews, and almonds, etc.)

Polyunsaturated Fats

Unlike saturated and monounsaturated fats, polyunsaturated fats (PUFAs) have multiple double bonds in their structure (1). For this reason, polyunsaturated fats are the most susceptible to oxidative damage from light, heat, and air, especially in high-heat cooking.

There are two major types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. Essential fatty acids (EFAs) are essential because the body cannot produce them, so they must be obtained from food. Omega-3 fatty acids are particularly important for their anti-inflammatory properties, benefits on cardiovascular health and the immune system, and are most efficiently derived from marine-based oils (9, 10).

Sources of polyunsaturated fat include:

  • Fatty fish
  • Seeds (flax seeds, chia seeds, sesame seeds, sunflower seeds, etc.)
  • Nuts (walnuts, Brazil nuts, etc.)
  • Vegetable oil and seed oils (canola oil, soybean oil, corn oil, etc.)

Vegetable oils, particularly seed oils, have come under great scrutiny due to their high content of omega-6 fatty acids. While omega-6 fatty acids are essential, a high intake of seed oils can increase the ratio of omega-6/omega-3 fatty acids, potentially increasing inflammation. A lower ratio of omega-6/omega-3 fatty acids is more desirable in reducing the risk of many chronic diseases (11).

While the consumption of vegetable oils and seed oils is generally considered safe, when consumed in large amounts as part of a diet high in processed foods, particularly in a calorie surplus, they may be cause for concern.

Health Benefits of Dietary Fats

Dietary fat plays several important physiological roles in the human body, including contributing to energy balance, the metabolism of fat-soluble vitamins A, D, E, and K, cell membrane function, maintenance of structure and integrity of the brain and nervous system, and hormone synthesis (12).

How much fat should you eat?

For a balanced diet, fat should make up 20-35% of total daily calorie intake (13). For instance, for a 2,000-calorie diet, 400-700 calories should come from fat, which equates to 44-78 grams of dietary fat.

While individuals can benefit from an intake above 35%, a lower fat intake has been linked with lower testosterone in men and hormone imbalance and infertility in women (14, 15). Moreover, essential fatty acids linoleic acid (LA) and alpha-linoleic acid (ALA) are widely available in Western diets, specifically inoleic acid, deficiency is possible when fat intakes are chronically below 10% of total calorie intake (16).

Currently, the Dietary Guidelines for Americans recommends limiting saturated fat intake to no more than 10% of daily calories, which is echoed by governing health bodies internationally.

Infographic of list of foods with healthy fats.

What are “healthy” fats?

Put simply, healthy fats are fats found in whole foods. All natural dietary fats, including saturated, monounsaturated, and polyunsaturated fats, are essential to the human body and play vital roles.

Foods High in Healthy Fats

Here is a list of foods high in healthy fats:

  • Nuts
  • Seeds
  • Avocados
  • Olives
  • Eggs
  • Oily fish
  • Milk
  • Yogurt
  • Meat
  • Tofu

What are “unhealthy” fats?

Trans fats, also known as trans fatty acids (TFAs), are generally considered unhealthy fats. While trans fats naturally occur in foods from ruminant animals, such as red meat and dairy products, industrial trans fats were spawned from the demonization of saturated fats as the food industry looked to create alternatives to foods high in saturated fats, such as butter.

Trans fats were created to engineer vegetable oils, which are low in saturated and high in monounsaturated and polyunsaturated fats, to have better spreadability and a longer shelf life through hydrogenation. Hydrogenation is a chemical process that adds hydrogen to the unsaturated bonds on the fatty acid chains to turn an unsaturated fat into a saturated fat, to produce a solid fat and increase its melting point (17).

Industrial trans fats have been linked to adverse health outcomes such as systemic inflammation, endothelial dysfunction, arrhythmia, and insulin resistance (18). While naturally occurring trans fats, found in meat and dairy products from ruminant animals, have neutral health effects in moderate amounts, industrially derived trans fats, derived from vegetable oils, have a more adverse impact on blood lipids (19, 20).

The primary sources of industrial trans fats in the American diet are margarines, vegetable shortenings, and processed baked goods.

Overall, limiting unhealthy fats such as industrial trans fats and excessive saturated fats, by replacing saturated fats from rich cuts of meat with lean meats, can help to ensure you’re consuming a healthier and more balanced diet overall.

FAQs

What are the healthiest fats to eat?

The healthiest fats are found in whole, unprocessed foods such as nuts, seeds, avocados, olives, eggs, oily fish, milk, yogurt, meat, and tofu.

Do healthy fats fill you up?

Yes, healthy fats can help to fill you up, however, they are not the most filling foods. It is best to pair fats with a source of protein and fiber to help balance blood sugar, slow digestion, and increase satiety.

Are healthy fats good for weight loss?

Yes, healthy fats can help to support weight loss. Healthy fats from whole foods such as nuts, seeds, avocados, and olives can help to increase satisfaction and satiety. It is best to consume healthy fats as part of balanced meals in a calorie deficit for optimal weight loss results.

Are healthy fats good for weight gain?

Yes, healthy fats are beneficial for healthy weight gain as they can help to contribute to a calorie surplus while providing micronutrients.

The Bottom Line

Healthy fats are fats from whole, unprocessed foods and include saturated fats, monounsaturated fats, and polyunsaturated fats. Healthy fats can be found in nuts, seeds, avocados, olives, eggs, oily fish, milk, yogurt, meat, and tofu. For optimal health, fats should make up 20-35% of total daily calorie intake, with saturated fat intake making up no more than 10%.

Peanut Tofu Noodles

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Ready in 30 minutes and packed full of vegetarian protein, these peanut tofu noodles are a satisfying meal perfect for a healthy weeknight dinner. The combination of crispy tofu, creamy peanut sauce, and crunchy veggies ensures every bite is full of flavor.

Bowl of peanut tofu noodles with chopped peanuts and green onions on top on a wood plate with wood chopsticks and a tea towel on the side.

I don’t mean to be dramatic, but these spicy peanut noodles with tofu are so tasty, I’m confident they can turn a tofu-skeptic into a tofu-lover. The combination of sweet and salty flavors and tender and crunchy textures hits every taste bud.

Plus, this peanut sauce recipe is super versatile and can be used on other noodle or stir-fry recipes if desired. In fact, you can make a double or triple batch of the sauce and store it in an airtight container or jar in the fridge or freezer for days to come.

Close up of a pan of spicy peanut noodles with crispy tofu with chopped spring onions and crushed peanuts on top wit a side of fresh cilantro, sesame seeds, lime wedges.

Why You’ll Love It

  • Quick and Easy – This 30-minute recipe is perfect for a weeknight meal.
  • Full of Fiber – The combination of tofu and veggies gives these peanut tofu noodles 6 grams of fiber per serving.
  • Vegetarian – These spicy peanut noodles with tofu are full of plant-based ingredients, making them a healthy dish everyone can enjoy.
Block of tofu on a cutting bowl with rice noodles and small bowls of peanut butter, soy sauce, chili paste, sesame oil, honey, lime, corn starch, carrots, bell pepper, bok choy, spring onion, garlic, and fresh ginger.

Ingredients + Substitutions

  • Tofu – To add some plant-based protein to this creamy peanut noodles recipe. The recipe calls for extra firm tofu; however, firm and medium tofu will also work, but silken tofu is not recommended.
  • Rice Noodles – I opted to use brown rice noodles, but soba noodles, udon noodles, and ramen noodles will also work well.
  • Peanut Butter – To flavor the peanut sauce and add some protein and fat. You can use crunchy or creamy peanut butter.
  • Soy Sauce – To flavor the peanut sauce. I used regular soy sauce, but you can use low-sodium soy sauce if preferred.
  • Chili Paste – To add some spice to the peanut sauce, although it’s optional. You can use chili garlic sauce, gochujang, sambal, or sriracha, or add some red pepper flakes instead.
  • Sesame Oil – To add some healthy fats and cook the tofu. Peanut oil, coconut oil, and olive oil will also work.
  • Honey – To add a hint of sweetness to the peanut sauce, maple syrup and brown sugar will also work.
  • Lime Juice – To balance the acidity in the peanut sauce, rice vinegar will also work well.
  • Corn Starch – Although optional, it helps to make the crispy tofu. Potato flour, tapioca flour, and arrowroot powder will also work.
  • Veggies – A combination of green onions, carrots, bell pepper, and bok choy to add some fiber and micronutrients. That said, you can use any crunchy veggies you like; broccoli florets, snap peas, snow peas, cabbage, baby corn, and water chestnuts would all work well. You can also use frozen veggies, see the notes section of the recipe card for details.
  • Garlic and Ginger – To flavor the sauce. I used fresh ginger and garlic, but you can use ground ginger and garlic powder if preferred. See the notes section of the recipe card for details.
  • Peanuts – To add a crunchy topping, although optional.
  • Cilantro – To add some freshness, although optional.
Glass bowl of tofu cubes with corn starch.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for gluten-free soy sauce, tamari, or coconut aminos.

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

Cast-iron pan with cooked tofu cubes.
Cast-iron pan with stir-fried carrots, bell peppers, and bok choy.

Red’s Nutrition Tip

I recommended using natural peanut butter for these peanut tofu noodles. Not only is it lower in sugar than conventional peanut butter, but it’s free of added sugar and does not contain added vegetable oil. While sometimes thought of as an “unhealthy choice”, peanut butter is a good source of fat, protein, and fiber, and the nutritional content of peanut butter and almond butter is more similar than most people think.

Serving Suggestion

These creamy peanut noodles with tofu are a well-balanced meal complete with vegetarian protien, carbohydrates, fiber, and fats. It can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

  • To make it higher in protein, add an extra 1/2 block of firm tofu.
  • To make them lower in fat, use low-fat peanut butter.
  • To make them higher in fiber, add extra veggies.
  • To make it lower carb, swap the rice noodles for zucchini noodles.
Pan with tofu peanut noodles recipe with a side of spring onion, sesame seeds, and chopped cilantro.

Storage + Reheating

To Refrigerate: Allow to completely, then transfer the peanut tofu noodles to an airtight container and store them in the fridge for up to 5 days.

To Freeze: Place the cooled peanut tofu noodles in an airtight container and store them in the freezer for up to 3 months.

To Reheat: To reheat on the stovetop, add the peanut tofu noodles to a pan with two tablespoons of water (this helps to rehydrate the noodles) and cook on medium heat, tossing the noodles frequently and gently, until warmed through. To reheat the noodles in the microwave, place the noodles in a microwave-safe container with 2 tablespoons of water and heat for 1-minute increments, tossing the noodles in between, for a total of 2-3 minutes. If frozen, allow to thaw completely before reheating.

Close up veggie tofu noodles with peanut sauce and chopped peanuts on top with wood chopsticks.

More Tofu and Noodle Recipes:

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Bowl of peanut tofu noodles with chopped peanuts and green onions on top on a wood plate with wood chopsticks and a tea towel on the side.

Peanut Tofu Noodles

Author: Stephanie Kay

Ready in 40 minutes, these creamy peanut tofu noodles are perfect for a quick and easy vegetarian dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
Print Recipe

Ingredients

  • 12 ounces rice noodles
  • 1 block (14 ounces) extra-firm tofu
  • 3 tablespoons cornstarch
  • 2 tablespoons sesame oil
  • 2 green onions, sliced, white parts only
  • 1 carrot, peeled and julienned
  • 1 bell pepper, seeded and julienned
  • 1 baby bok choy, thinly sliced

Peanut Sauce:

  • 1/4 cup natural peanut butter
  • 1/4 cup soy sauce
  • 1 tablespoon chili paste (optional)
  • 1 tablespoon honey
  • 2 tablespoons lime juice (about 1 lime)
  • 2 tablespoons cold water
  • 2 cloves garlic, grated or minced
  • 1-inch fresh ginger root, grated or minced

To Serve (optional):

  • Peanuts, chopped
  • Cilantro, roughly chopped
  • Green onions, thinly sliced
  • Sesame seeds
  • Limes, cut into wedges

Instructions

  1. Begin by pressing and draining the tofu. Remove the tofu from the packaging and place it between two pieces of paper towel, or wrap it in a tea towel and place it on a cutting board. Set something heavy on top, like a cast-iron skillet, and allow it to sit for at least 10 minutes to remove excess moisture. Once pressed, unwrap the tofu from the towel or paper towel, place it on a cutting board, and cut it into even bite-size cubes.
  2. In a small bowl, prepare the sauce: add the peanut butter, soy sauce, chili paste, honey, lime juice, water, garlic, and ginger, and whisk until smooth, then set aside. (Optional: For a creamier sauce, you can add the mixture to a small food processor or blender and purée until smooth.)
  3. Bring a large pot of water to a boil. Once boiling, add rice noodles and cook as per package instructions until tender. While the noodles are cooking, scoop up 1/4 cup of noodle water and set it aside. (If the noodles are quick-cooking, wait to cook them until you stir-fry the veggies.)
  4. Once the tofu has been pressed and cubed, add the tofu to a large bowl, sprinkle with corn starch, and toss until well coated.
  5. In a large skillet or pan, warm the sesame oil, then add the cubed tofu, working in batches to not overcrowd the pan, and cook for about 1-2 minutes per side until lightly golden brown on all sides. Once cooked, transfer the cooked tofu to a plate and set aside.
  6. In the same pan used to cook the tofu, add the green onion (white parts only), carrots, and bell pepper, and bok choy to the pan and cook for 3-4 minutes until tender.
  7. Once the vegetables are cooked, return the tofu cubes to the pan, add the cooked noodles, cover with sauce, toss gently to combine, and cook for a final 1-2 minutes until the sauce has thickened and everything is well coated. (Depending on the thickness of your peanut butter, you may need to add a couple more tablespoons of reserved noodle water to help the sauce coat the noodles.)
  8. The peanut tofu noodles can be served immediately with a sprinkle of crushed peanuts, cilantro, and remaining green onions. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Frozen Veggies: Swap the fresh veggies for 3 cups of frozen stir-fry vegetables.

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

To Use Ground Ginger: Swap the ginger root for 1 teaspoon of ground ginger.

Nutrition

  • Serving Size: 4 servings
  • Calories: 629 calories
  • Sugar: 12 grams
  • Fat: 22 grams
  • Carbohydrates: 91 grams
  • Fiber: 6 grams
  • Protein: 16 grams

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9 Common Calorie Counting Mistakes

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Counting calories is a popular diet strategy for weight loss. Unfortunately, many people unknowingly miscalculate their calorie intake and, in turn, eat more calories than they think. Here are the most common calorie counting mistakes and some suggestions on what to do instead.

Small white bowl will rolled oats on a kitchen scale on a wood table.

Whether your goal is to gain weight, lose weight, or maintain weight, tracking calories or macros helps to track your food intake to ensure you are consuming the right amount of food to reach your goals. For weight loss, tracking calories can help to ensure you stay in a calorie deficit, and for weight gain, tracking calories can help to ensure you stay in a calorie surplus.

While research has shown that calorie counting is not completely accurate, as some food labels have shown a 20% variance in declared values, tracking calories can help to mitigate further discrepancies (1). Counting calories can help to provide a more accurate framework for calorie intake and make achieving goals like weight loss and weight gain much easier.

That said, it’s important to ensure that you are counting calories correctly and as precisely as possible to mitigate further variance. Unfortunately, many people regularly make mistakes when counting calories, fortunately, they can easily be corrected to ensure they can reach their goals more effectively.

Infographic with list of most common calorie counting mistakes.

The Most Common Calorie Counting Mistakes

Here are the most common mistakes people make when counting calories for weight loss.

1. Not measuring portions.

The most common mistake people make when counting calories is not measuring their food. Weighing your food intake is crucial for calorie counting, as it is the only way to know exactly how much you are eating. In fact, it’s impossible to accurately track your calorie intake without weighing the food you eat.

Unfortunately, many people fail to weigh their portion sizes and estimate how much they are eating, which merely results in an estimated calorie intake, not an accurate one. To avoid errors in calorie counting, you must weigh or measure every portion of food and beverage you consume.

2. Measuring by volume, not weight.

Not only is it important to measure your food, but how you measure it impacts the accuracy of your calorie counting. Measuring food by weight, be it in grams or ounces, is far more accurate than measuring by volume, be it cups or tablespoons. Weight measurements are more accurate than volume measurements because weight measurements are less susceptible to variations in how tightly packed or shaped ingredients are.

For example, one tablespoon of peanut butter officially weighs 15 grams and provides 95 calories, however, a tablespoon of peanut butter can easily be filled up to 40 grams, which provides 252 calories (2). Moreover, using a 1-cup measuring cup to measure cooked rice can result in serving sizes from 180 to 225 grams, which range from 169 calories to 218 calories (3, 4).

For the most accurate calorie counting, it’s best to use a kitchen scale and measure and track portions of food and beverages to the nearest gram.

3. Not tracking cooking oils.

Tracking cooking oils is essential for accurate calorie counting, as they are the most calorie-dense foods, and it is one of the best tips for cutting calories. Unfortunately, many people don’t track or underestimate the amount of oil used in their meals, potentially skewing their calorie counting by hundreds of calories per day. 

While dietary fats are important for optimal health, they are high in calories, as fats provide 9 calories per gram, compared to protein and carbohydrates, which provide 4 calories per gram. Be it a drizzle of olive oil, a knob of butter, or a bit of cooking spray, tracking cooking oils is essential for accurate calorie counting.

4. Not tracking liquid calories.

Much like cooking oils, you can easily minimize your weight loss progress by ignoring liquid calories. Liquid calories from beverages such as juices, sodas, milk, smoothies, flavored coffees, and alcohol all contribute to total calorie intake. Even many “healthy” beverages are high in added sugar and, in turn, high in calories, which can add up quickly and significantly throw off a calorie target if not accounted for.

Be it a green juice, a vanilla latte, or a glass of wine, be sure to track all beverages and liquid calories, ideally by weight, for the most accurate calorie counting.

5. Not tracking condiments.

Tracking condiments is essential for an accurate calorie count. Although certain condiments contain zero or few calories, such as mustard, vinegars, and certain hot sauces, some condiments are high in calories, such as ketchup, BBQ sauce, tartar sauce, salad dressing, and mayonnaise.

For instance, a 2-tablespoon serving of ketchup, BBQ sauce, and ranch dressing contains 40, 53, and 129 calories, respectively, and, if untracked, can contribute to a total of 222 unaccounted calories in a day (5, 6, 7). For this reason, tracking condiments is essential for a precise calories count.

6. Ignoring bites and licks.

Whether it’s a handful of almonds as you walk through the kitchen, a slice of cheese while you make a sandwich, or a bite of your kids’ snack, small nibbles, bites, and licks of unaccounted food can easily add up throughout the day and cause you to eat more calories than you’ve tracked.

Research has shown that people often underreport their calorie intake by an average of 47%, and the mindless eating of unreported foods is a major contributor to this (8). While there is certainly nothing wrong with enjoying small bites and snacks, practicing mindful eating and tracking them can help to ensure you’re reaching your goals faster and not making this common calorie-counting mistake.

7. Tracking by meal, not ingredient.

To ensure calorie tracking is accurate, food should be tracked by individual ingredient, not meal type. Instead of selecting “lasagna”, “grilled cheese”, or “chicken tacos” from a calorie-counting app database, it’s best to input the individual weight and ingredients of the dish (e.g., 92 grams bread, 47 grams cheddar cheese, and 31 grams butter) for the most accurate calorie reading.

Because these meals are recipes, the ingredients of the dish and the amount used can vary widely from one recipe to the next. While this can be more difficult for restaurant meals, for homemade recipes, it’s best to measure and weigh each ingredient individually, input it as a meal, and measure each serving for the most accurate calorie reading.

8. Underestimating restaurant meals.

Restaurant meals are far more calorie-dense than homemade meals, and underestimating them is a common mistake people make when tracking their food. The average restaurant meal in the US contains around 1,205 calories, which accounts for 60% of the recommended daily calorie intake for adult females and 48% of the recommended daily calorie intake for average adult males (9, 10).

Restaurants tend to use more oil, butter, and fats in their food preparation, which quickly increases the calorie content of a single meal. Therefore, when dining out, it’s best to overestimate the calorie content of meals and refer to the nutrition information provided by restaurants whenever possible.

9. Not tracking consistently.

Consistency is key to calorie counting, particularly for goals of weight loss and weight maintenance. Not only does it help individuals reduce and maintain their mean calorie intake level, but it’s associated with the formation of stronger, healthy eating habits, which promote the maintenance of reduced energy intake and weight loss over time (11).

Moreover, tracking of both “good” days and “bad” days can help individuals gain a better understanding of their eating habits, track progress, and improve mindful and intuitive eating behaviors over time.

The Bottom Line

Ensuring your calorie intake is accurate is essential for success in reaching your weight loss goals. The most common calorie-counting mistakes include not weighing food, not tracking cooking oils, condiments, and liquid calories, not tracking nibbles, licks, and bites, underestimating the calorie content of restaurant meals, and not tracking consistently.

Korean Beef Meal Prep Bowls

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Filled with marinated beef, fluffy rice, stir-fried vegetables, and covered in a spicy sauce, these bibimbap-inspired Korean beef meal prep bowls are packed full of protein and flavor. Whip them up on the weekend and enjoy healthy lunches all week long.

Close up of a glass container of a Korean beef meal prep bowl with sesame seeds and sliced green onion with bibimbap gochujang sauce on a white background.

Bibimbap is a popular Korean dish with a mixture of vegetables, meat, cooked rice, and/or a fried egg, topped with a spicy sauce. The term “bibimbap” translates to “mixed rice”, as “bibim” means mixed and “bap” means rice. It’s an incredibly versatile dish as you can create endless varieties with different combinations of ingredients.

While these Korean beef meal prep bowls are certainly not a traditional bibimbap recipe, they are inspired by it, and they are absolutely delicious! In fact, they’re so tasty, they may be something the entire family can agree on.

Korean Beef Meal Prep Bowls in glass containers with sliced green onion, soy sauce, bibimbap sauce, kimchi, sliced zucchini, and sesame seeds with chopsticks.

Why You’ll Love Them

  • High in Protein – With over 30 grams of protein per serving, these bowls are a muscle-building meal.
  • Full of Flavor – The marinated beef mixture and spicy sauce ensure each bite is full of flavor.
  • Keep Well – These Korean beef bowls keep well in the fridge and freezer, making them a great meal prep idea.
Collection of ingredients on a white background including: sirloin steak, sesame oil, rice vinegar, brown sugar, soy sauce, gochujang, garlic, white rice, zucchini, bean sprouts, carrots, spinach, and mushrooms.

Ingredients + Substitutions

  • Beef – To add some protein. The recipe calls for a sirloin steak; however, a flank steak would also work well. You can also use ground beef if preferred; lean or extra lean ground beef would work best. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. The recipe calls for white rice, such as jasmine rice, but brown rice will also work well.
  • Vegetables – To add some fiber and micronutrients. The recipe calls for a combination of carrots, zucchini, mushrooms, bean sprouts, and spinach; however, it can easily be adapted to use your favorite veggies. Sliced cucumbers, shredded cabbage, and radishes would all work very well.
  • Garlic – To flavor the beef and sauce. The recipe calls for garlic cloves, but garlic powder will also work well. See the notes section of the recipe card for details.
  • Soy Sauce – To add some saltiness. You can use regular or low-sodium soy sauce.
  • Gochujang Sauce – To add some heat to the sauce. The recipe calls for gochujang, but sriracha or another red chili paste would also work well.
  • Sesame Oil – To add some healthy fats and flavor.
  • Brown Sugar – To add some sweetness to the beef marinade and sauce. Honey will also work well.
  • Rice Vinegar – To add some acidity to the beef marinade and sauce.
  • Sesame Seeds – For topping, although optional.
  • Green Onions – For topping, although optional.
Marinated sliced steak in a glass bowl.
Marinated and cooked sliced steak in cast-iron skillet.

Dietary Adaptions

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

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

Four glass meal prep containers with Korean beef bowls.

Red’s Nutrition Tip

While sometimes thought of as “unhealthy”, steak, particularly lean cut of steak, is a great low-calorie, high-protein food and a great source of micronutrients. In fact, beef is a great source of iron, magnesium, vitamin B12, zinc, and selenium (1).

Serving Suggestions

The Korean beef meal prep bowls are a balanced meal idea with lots of protein, carbohydrates, fiber, and fats. That said, you can easily adapt them to suit your personal calorie or macro needs. For example:

  • To add more protein, serve them with a fried egg on top.
  • To make them low carb, swap the rice for cauliflower rice.
  • To make them higher in fiber, swap the white rice for brown rice and/or add some broccoli, green peas, shredded cabbage, or other veggies.
  • To add more flavor, add some ground ginger to the beef mixture and/or top the bowls with a Korean fermented food such as kimchi.
Four Korean beef meal prep bowls with gochujang sauce, green onions, and chopsticks.

Storage + Reheating

To Refrigerate: Once cooked, allow the firecracker beef bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months.

To Reheat: You can reheat firecracker beef meal prep 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.

More Korean Bowls:

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Close up of a glass container of a Korean beef meal prep bowl with sesame seeds and sliced green onion with bibimbap gochujang sauce on a white background.

Korean Beef Meal Prep Bowls

Author: Stephanie Kay

These bibimbap-inspired Korean beef meal prep bowls are packed full of protein and veggies and work equally well for lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 bowls 1x
Print Recipe

Ingredients

Beef:

  • 1 pound sirloin steak, or flank steak, cut into very thin strips
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon brown sugar, or honey
  • 2 teaspoons sesame oil
  • 2 cloves garlic, minced or grated

Bowls:

  • 1 1/2 cups white rice, raw
  • 1 carrot, cut into thin strips
  • 1 zucchini, thinly sliced
  • 1 cup mushrooms, thinly sliced
  • 1 cup bean sprouts
  • 2 cups spinach, roughly chopped
  • Sesame seeds, to serve
  • Green onions, to serve

Sauce (Optional):

  • 1/4 cup gochujang, or chili paste
  • 1 tablespoon rice vinegar
  • 2 tablespoons water
  • 2 teaspoons soy sauce
  • 1 tablespoon brown sugar, or honey
  • 2 teaspoons sesame oil
  • 1 garlic clove, grated or minced

Instructions

  1. In a large bowl, add the beef marinade ingredients: soy sauce, rice vinegar, brown sugar, sesame oil, and minced garlic, and whisk to combine.
  2. Add the thinly sliced beef to the bowl of marinade, toss until well combined, and set it aside for at least 10 minutes.
  3. 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.
  4. In a small bowl, add the sauce ingredients: gochujang, rice vinegar, water, soy sauce, brown sugar, sesame oil, and minced garlic, and whisk to combine. Set aside.
  5. In a large pan or cast-iron skillet on medium heat, warm a drizzle of sesame oil, add the carrots, zucchini, mushrooms, bean sprouts, and spinach, and cook for 2-3 minutes until all of the vegetables are tender. Once cooked, remove them from the pan and set them aside on a plate to cool. (If you prefer to keep the vegetables separate in your bowl, as I did, cook them in batches, one vegetable at a time.)
  6. In the same pan, on medium-high heat, add the marinated beef strips, and cook them, flipping them at least once, for 3-4 minutes until cooked through and the edges are slightly crispy.
  7. Once all of the components are ready, prepare the meal prep bowls. Divide the cooked rice, beef, and vegetables evenly across 4 airtight containers and top with a sprinkle of sesame seeds and chopped green onion, and divide the dressing evenly across 4 small jars. Cover everything with lids and store them all in the fridge.
  8. The bowls can be served immediately, stored in the refrigerator for up to 4 days, or in the freezer for up to 3 months.

Notes

To Use Ground Beef: Swap the steak for 1 pound of ground beef. Prepare the marinade as per step #1, skip step #2, and cook the ground beef in step #6: cook for 5-6 minutes until mostly browned, cover with marinade, then allow to cook for a final 1-2 minutes until slightly crispy.

To Use Brown Rice: Swap the white rice for equal parts brown rice and increase the cooking time to 30-40 minutes or until the rice is tender and can be fluffed with a fork.

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 510 calories
  • Sugar: 10 grams
  • Fat: 10 grams
  • Carbohydrates: 71 grams
  • Fiber: 3 grams
  • Protein: 34 grams

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15 Foods High in Vitamin C

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Vitamin C is an essential nutrient that protects the body against many chronic diseases. It is primarily found in fruits and vegetables and is vital for overall health and well-being. Here is a list of the top foods high in vitamin C so you can increase your dietary intake.

Mixture of colorful fruits and vegetables on a white background.

Table of contents

What is vitamin C?

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin and an essential micronutrient. Vitamin C is naturally present in many whole foods, added to others, and found in supplement form. Humans are unable to synthesize vitamin C, therefore, it must be obtained through food sources or dietary supplements (1).

Benefits of Vitamin C

Vitamin C functions as a powerful antioxidant, is important for immune system function, and is required for collagen production (1, 2). Collagen is the most abundant type of protein in the body and plays a vital role in wound healing and skin health, and the antioxidant effects of vitamin C protect cells from damage caused by free radicals. Vitamin C also improves the absorption of nonheme iron, the form of iron present in plant-based foods (3).

An insufficient intake of vitamin C can lead to various health problems, including scurvy, which can be seen by general weakness, fatigue, irritability, and joint pain, and can lead to bleeding gums, loosened teeth, and bleeding under the skin (4).

How much vitamin C do you need?

The current Recommended Dietary Allowance (RDA) for vitamin C varies by age and life stage (5):

  • Birth to 6 months: 40 mg/day
  • Infants 7-12 months: 50 mg/day
  • Children 1-3 years: 15 mg/day
  • Children 4-8 years: 25 mg/day
  • Children 9-13 years: 45 mg/day
  • Teens 14–18 years (boys): 75 mg/day
  • Teens 14–18 years (girls): 65 mg/day
  • Adults (men): 90 mg/day
  • Adults (women): 75 mg/day
  • Pregnant (teens): 80 mg/day
  • Pregnant (women): 85 mg/day
  • Breastfeeding (teens): 115 mg/day
  • Breastfeeding (women): 120 mg/day

The RDAs for vitamin C are based on its known physiological and antioxidant functions in white blood cells and are much higher than the amount required for protection from deficiency (5).

While most Americans meet their daily RDA for vitamin C, certain populations may not. This includes individuals who smoke or are exposed to secondhand smoke, individuals who eat a very limited variety of food, and individuals with medical conditions such as malabsorption, kidney disease, and cancer (6).

Note: For the purpose of the article, an RDA of 90 mg was used to calculate the percentage intake.

Can you take too much vitamin C?

Taking too much vitamin C can cause nausea, diarrhea, and stomach cramps, however, these symptoms will dissipate when you decrease consumption. The tolerable upper intake level (UL) for vitamin C is 2,000 milligrams (2 grams) per day for adults (5).

Infographic of foods high in vitamin C.

List of Foods High in Vitamin C

Vitamin C is primarily found in fruits and vegetables. Here is a list of the best vitamin C-rich foods.

1. Guava

Guava is a tropical fruit and one of the best sources of vitamin C. The different varieties of guava vary in size and color, with yellow or light green skin and white, pink, or red flesh. They can be eaten whole, peeled, or sliced, and they have a sweet and tangy flavor. A 1-fruit serving of guava (55 grams) contains 125 mg of vitamin C (7).

2. Blackcurrants

Blackcurrants, also known as black currants or cassis, are another great source of vitamin C. These small, dark purple, almost black berries have a tangy and tart flavor and are commonly used in jams, preserves, and syrups. Black currants are a great source of antioxidants and have been shown to have anti-inflammatory and antimicrobial effects (8). A 1-cup serving of blackcurrants (112 grams) contains 203 mg of vitamin C (9).

3. Bell Peppers

Also known as capsicum, bell peppers are rich in vitamin C. While all colors of bell pepper contain vitamin C, orange bell pepper contains the most. Other forms of peppers, such as red and green chili peppers, are also good sources of vitamin C. Bell peppers can be eaten raw, grilled, roasted, sautéed, or added to chili, soups, pasta, or stuffed peppers. A medium-sized orange bell pepper (119 grams) contains 188 mg of vitamin C (10).

4. Brussels Sprouts

Brussels sprouts are the vegetable with the highest vitamin C content. A member of the cabbage family, this cruciferous vegetable is a great source of dietary fiber, vitamin C, vitamin K, and antioxidants. Brussels sprouts can be boiled, steamed, roasted, fried, or shredded and added to coleslaw and salads. A 1-cup serving of raw Brussels sprouts (88 grams) contains 126 mg of vitamin C (11).

5. Kale

Kale is a cruciferous vegetable and the leafy green with the most vitamin C. Be it curly, baby, or Lacinato, kale is rich in micronutrients, including vitamin K, and powerful antioxidants. Kale can be eaten raw in salads, sautéed as a side dish, or cooked into soups, stews, and casseroles. While cooking slightly reduces kale’s vitamin C content, it makes it less bitter and more palatable (12). A 1-cup serving of raw kale (20.6 grams) contains 19 mg of vitamin C (13).

6. Broccoli

Broccoli is another cruciferous vegetable that is rich in vitamin C. This nutrient-rich vegetable is full of essential vitamins, minerals, fiber, and other bioactive compounds, which have been shown to support overall health and wellness, including cancer prevention and reduced inflammation (15). Broccoli can be blanched, steamed, sautéed, grilled, or roasted, and works well in stir-fries and salads. A 1-cup serving of chopped broccoli (91 grams) contains 81 mg of vitamin C (16).

7. Papayas

Papaya is a green tropical fruit with a soft, fleshy orange interior filled with black seeds, and is a good source of vitamin C. Research has shown that papaya may have health benefits beyond its vitamin C content, including potent antioxidant properties and antimicrobial properties that aid in wound recovery (17). Moreover, papaya extract has been shown to work as a natural digestive aid to improve digestion. A 1-cup serving of diced papaya (145 grams) contains 88 mg of vitamin C (18).

8. Snow Peas

Snow peas are a good source of vitamin C, providing roughly 66% of the recommended daily intake per serving. These edible pods are also good sources of fiber and can be steamed or sautéed into stir-fries. A 1-cup serving of chopped snow peas (98 grams) contains 59 mg of vitamin C (19).

9. Strawberries

Strawberries are rich in vitamin C and are one of the best anti-inflammatory foods. These sweet little red fruits contain anthocyanins, flavonols, and phenolic acids, which modulate pro-inflammatory markers, antioxidant enzymes, and signaling pathways (20, 21). While frozen berries contain slightly less vitamin C than fresh berries, all forms of strawberries are good sources of micronutrients and contribute to the recommended daily intake. A 1-cup serving of sliced strawberries (166 grams) contains 99 mg of vitamin C (22).

10. Oranges

Citrus fruits are well-known for being good sources of vitamin C, and oranges are one of the best. Oranges, as well as fresh orange juice, are rich in antioxidants, relatively low in sugar, and are some of the most hydrating foods. A 1-fruit serving of orange (140 grams) contains 83 mg of vitamin C (23).

11. Kiwis

Kiwis provide several nutrients, including vitamin C, potassium, copper, vitamin K, folate, and dietary fiber. Notably, kiwis contain one-third soluble and two-thirds insoluble fiber, which help regulate blood sugar, lower cholesterol, aid digestion, and prevent constipation (24). A 2-fruit serving of kiwis (148 grams) contains 87 mg of vitamin C (25).

12. Red Cabbage

Cabbage is another cruciferous vegetable that is high in vitamin C. Red cabbage contains roughly 57% of the recommended daily intake per serving and is also a good source of prebiotic fiber. Cabbage can be eaten raw in coleslaw or salads, sautéed into stir-fries, cooked into soups, or fermented into sauekraut. A 1-cup serving of chopped cabbage (89 grams) contains 51 mg of vitamin C (26).

13. Lemons

Along with oranges, lemons are another citrus fruit high in vitamin C. Lemon juice specifically is a good source of vitamin C, as a 1/4 cup serving of lemon juice contains 25 mg of vitamin C, roughly 28% of the recommended daily intake (27). Lemons can be eaten whole, used in dressings, sauces, and marinades, or added to water or homemade sports drinks. A 1-fruit serving of raw lemon without the peel (84 grams) contains 45 mg of vitamin C (28).

14. Grapefruit

Grapefruits are also high in vitamin C. This low-calorie, low-sugar fruit has also been shown to support immune function, prevent insulin resistance, prevent diabetes, and decrease the risk of kidney stones (29, 30, 31). A 1/2-cup serving of raw grapefruit (123 grams) contains 46 mg of vitamin C (32).

15. Limes

Much like lemons, limes contain a good amount of vitamin C. Limes can be eaten raw or added to beverages, while lime juice can be used in sauces, dressings, marinades, and smoothies. A 1-fruit serving of raw lime (67 grams) contains 20 mg of vitamin C (33).

Ranking of Vitamin C Foods

FoodVitamin C per 100 grams
Guava228 mg
Blackcurrants181 mg
Bell Peppers158 mg
Brussels Sprouts143 mg
Kale 93 mg
Broccoli89 mg
Papayas61 mg
Snow Peas60 mg
Strawberries60 mg
Oranges59 mg
Kiwis59 mg
Red Cabbage57 mg
Lemons53 mg
Grapefruits37 mg
Limes29 mg
Spinach27 mg
Potatoes20 mg
Tomatoes18 mg
Cantaloup11 mg

All nutrition data is based on FoodData Central.

What foods are fortified with vitamin C?

Some foods and beverages are fortified with vitamin C. Fortification is a process by which vitamins, minerals, and amino acids are added to foods to provide consumers with sufficient but not excessive amounts of certain nutrients (34). Certain breakfast cereals, dehydrated potatoes, fruit juices, infant formulas, and meal replacements are fortified with vitamin C.

To determine if a processed food is fortified with vitamin C, read the nutrition facts label and the ingredient list.

Should you take vitamin C supplements?

While most people meet the RDA for vitamin C, supplementation may be beneficial for certain individuals. Research has shown that the mean intakes of vitamin C are 105.2 mg per day for adult males and 83.6 mg per day for adult females, meeting the currently established RDA for most nonsmoking adults (35). Individuals who regularly smoke, eat a limited diet, or those at risk for deficiency may benefit from vitamin C supplements.

Vitamin C can be taken as an isolated supplement or as part of a multivitamin supplement. The vitamin C in supplements is found in the form of ascorbic acid, which has equivalent bioavailability to that of naturally occurring ascorbic acid in foods (36, 37).

It’s important to speak with a medical professional or registered dietitian before taking vitamin C supplements, particularly during pregnancy or while breastfeeding.

FAQs

Which food is highest in vitamin C?

Guava, blackcurrants, and bell peppers are the top 3 vitamin C-containing foods.

How can I get 100% of vitamin C daily?

To obtain 100% of the recommended daily intake of vitamin C, focus on consuming a wide variety of fruits and vegetables, particularly those high in vitamin C, such as papayas, strawberries, oranges, Brussels sprouts, kale, and broccoli.

Which 3 fruits are highest in vitamin C?

Guava, blackcurrants, and papayas are the fruits with the most vitamin C.

What drink is high in vitamin C?

Orange juice, grapefruit juice, tomato juice, and blackcurrant syrup in water are the drinks with the most vitamin C.

The Bottom Line

Vitamin C is an essential water-soluble vitamin found in food sources and dietary supplements. Foods rich in vitamin C include guava, blackcurrants, bell peppers, Brussels sprouts, kale, broccoli, papayas, snow peas, strawberries, and oranges. Regularly eating fruits and vegetables is the best way to ensure you’re consuming enough vitamin C.

Quinoa Edamame Salad

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This Asian-inspired quinoa edamame salad is a quick, easy, and colorful salad that works equally well as a main course or a side dish. Covered in a sesame ginger dressing, this salad is full of fiber and flavor in every bite.

Large white bowl with quinoa edamame salad with a silver serving spoon with a jar of ginger sesame dressing on the sie with a bowl of chopped cilantro and sesame seeds on a white background.

If you’ve been around here for a while, you’ll know I love a make-ahead salad. By combining whole grains, legumes, and hearty veggies, you can easily make a delicious and nutritious salad that lasts in the fridge for multiple days, so you can enjoy it for easy grab-and-go meals, and this easy edamame quinoa salad recipe is exactly that.

Close up of edamame quinoa salad with ginger sesame dressing and cilantro in the background.

Why You’ll Love It

  • Keeps Well – This edamame quinoa salad keeps well in the fridge for days, making it a great meal prep salad.
  • High in Fiber – The combination of quinoa, edamame, and veggies gives this salad 5 grams of fiber per serving.
  • Full of Vegetarian Protein – The combination of edamame and quinoa ensures this salad has 8 grams of plant-based protein per serving.
Jar of sesame ginger dressing with bowls of raw quinoa, cilantro, shredded carrots, shredded cabbage, sliced green onion, frozen edamame, sesame seeds, and a red bell pepper.

Ingredients + Substitutions

  • Quinoa – To add some plant-based protein to the salad. You can use white quinoa, red quinoa, or tri-color quinoa blend.
  • Edamame – To add some more plant-based protein and fiber. You can use whole frozen edamame beans or shell edamame pods if preferred.
  • Veggies – A combination of red pepper, carrots, red cabbage, green onion, and cilantro to add some fiber and micronutrients. English cucumber and green cabbage would also work well.
  • Sesame Oil – To flavor the salad dressing and add some healthy fats. You can use regular or toasted sesame oil.
  • Olive Oil – To add more oil without overpowering the sesame flavor of the dressing.
  • Rice Vinegar – To balance the acidity of the dressing, lime juice will also work.
  • Soy Sauce – To add some saltiness to the dressing. You can use regular or low-sodium soy sauce.
  • Honey – To add a hint of sweetness to the dressing, maple syrup will also work.
  • Ginger – To give the dressing a ginger flavor. I recommended using fresh ginger for the best results, but ginger powder will also work. See the notes section of the recipe card for details.
  • Garlic – To flavor the dressing. The recipe calls for garlic cloves, but garlic powder will also work. See the notes section of the recipe card for details.
  • Sesame Seeds – To serve, although optional. You can use black, white, or toasted sesame seeds.
Small jar of sesame ginger dressing with a small silver spoon and striped white and grey tea towel on a white background.

Dietary Adaptions

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

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

Large white mixing bowl of cooked quinoa.
Large white mixing bowl of cooked quinoa, shredded carrots, shredded cabbage, diced red bell pepper, edamame, cilantro, and green onion.

Red’s Nutrition Tip

Unlike animal protien, plant protein sources are not complete proteins as they either do not contain all amino acids or do not contain them in optimal ratios. Fortunately, by combining plant proteins and/or eating a wide variety of sources, you can ensure you’re eating an optimal amount. Combining quinoa and edamame in this salad makes it a more complete vegetarian protein source.

Serving Suggestion

This quinoa edamame salad is a good source of carbohydrates, fiber, and healthy fats, with a moderate amount of protein. To make it a more balanced meal, I recommend adding an additional source of protein to the salad, such as:

Large bowl of edamame quinoa salad on a white background.

Storage

To Refrigerate: Once dressed, this quinoa edamame salad can be stored in an airtight container in the fridge for up to 4 days.

To Meal Prep: If making this quinoa edamame salad ahead of time, prepare the salad and sesame ginger dressing and store them in separate airtight containers. When you are ready to eat, cover the salad with dressing and toss to combine.

Serving of edamame quinoa salad in a white bowl with a serving spoon and sesame oil dressing in the background.

More Quinoa Salad Recipes:

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Large white bowl with quinoa edamame salad with a silver serving spoon with a jar of ginger sesame dressing on the sie with a bowl of chopped cilantro and sesame seeds on a white background.

Quinoa Edamame Salad

Author: Stephanie Kay

Ready in 30 minutes, this quinoa edamame salad recipe is a colorful and flavorful salad that works well as a dinner side dish, a summer BBQ, or a lunch meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Salads
  • Method: Stovetop
Print Recipe

Ingredients

Salad:

  • 3/4 cup quinoa, uncooked
  • 2 cups frozen edamame, thawed
  • 1 red bell pepper, diced
  • 1 cup shredded carrots
  • 1 cup shredded red cabbage
  • 2 green onions, thinly sliced
  • 1/4 cup cilantro, finely chopped

Sesame Ginger Dressing:

  • 2 tablespoons sesame oil
  • 2 tablespoons olive oil
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce
  • 1 tablespoon honey, or maple syrup
  • 1-inch ginger root, minced or grated
  • 1 clove garlic, minced or grated
  • Salt, as needed
  • Sesame seeds, to serve (optional)

Instructions

  1. Fill a saucepan with water and bring to a boil. Once boiling, add a generous pinch of salt and uncooked quinoa and cook for 15 minutes, or as per package directions, until tender. Once cooked, strain the warm quinoa in a fine mesh colander, rinse under cold water to cool, and shake the colander to remove as much excess water as possible.
  2. While the quinoa is cooking, chop the veggies and prepare the dressing. In a small bowl or jar, add the sesame oil, olive oil, rice vinegar, soy sauce, honey, grated ginger, and grated garlic, and whisk until well combined. Taste, adjust seasoning as needed, then set it aside.
  3. Once the quinoa is cooked and cooled, prepare the salad. In a large mixing bowl, add the cooked quinoa, thawed edamame, bell pepper, shredded carrot, shredded cabbage, green onion, and cilantro, and toss to combine.
  4. Pour the dressing over the cold quinoa salad and toss again to combine. Taste the salad and adjust the seasoning with additional salt and pepper as needed, and top with extra cilantro and sesame seeds as desired.
  5. The quinoa edamame salad can be served immediately or stored in an airtight container for up to 4 days.
Youtube video

Notes

To Use Cooked Quinoa: Swap the dry quinoa for 2 1/4 cups of cooked quinoa. Skip step #1 and add the quinoa as per instructions in step #3.

To Use Ground Ginger: Swap the ginger root for 1 teaspoon of ground ginger and add it in step #2.

To Use Garlic Powder: Swap the garlic clove for 1/2 teaspoon of garlic powder and add it in step #2.

Nutrition

  • Serving Size: 1 serving
  • Calories: 235 calories
  • Sugar: 7 grams
  • Fat: 13 grams
  • Carbohydrates: 25 grams
  • Fiber: 5 grams
  • Protein: 8 grams

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Turkey Taco Skillet

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Ready in 30 minutes, this easy turkey taco skillet is packed full of protein and flavor. Serve it with a side of tortilla chips or rice for a healthy and family-friendly weeknight dinner.

Ground turkey taco skillet with sliced avocado, chopped cilantro, shredded cheese, and sliced green onion on top with a side of lime wedges, tortilla chips, a tea towel, and serving spoon on a white background.

Turn Taco Tuesday inside out with this easy turkey taco skillet recipe. It’s everything you love about turkey tacos made in a single pan and can be enjoyed on its own as a low-carb meal or wrapped in corn tortillas for a full taco experience.

And the best part is, leftovers keep incredibly well, so you can enjoy them for lunches and dinners for days to come. When you’re ready to eat, serve it up with sour cream, salsa, or guacamole for a Tex-Mex-inspired meal prep idea.

Close up of a turkey taco skillet in a cast-iron pan with a serving spoon with tortilla chips in the background.

Why You’ll Love It

  • Made in One Pan – This one-pan ground turkey taco skillet keeps prep and cleanup to a minimum.
  • Quick and Easy – This recipe is ready in 30 minutes, making it a great healthy weeknight dinner idea.
  • High in Protein – The combination of ground turkey, black beans, and cheese ensures each serving contains almost 40 grams of protein.
  • High in Fiber – The combination of black beans, corn, and veggies gives this ground turkey skillet 12 grams of fiber per serving.
White plate with ground turkey with a yellow onion, bell peppers, and small bowls of diced tomatoes, black beans, frozen corn, taco seasoning, and shredded Mexican cheese.

Ingredients + Substitutions

  • Ground Turkey – To add some protein. You can use regular, lean, or extra-lean ground turkey, or swap it for ground chicken or ground beef instead.
  • Onion + Bell Peppers – To add some veggies. The recipe calls for a red and green bell pepper, but you can use any colors you like.
  • Tomatoes – To add some more veggies. I used diced tomatoes, but crushed or diced fire-roasted will also work.
  • Black Beans – To add some plant-based protein and fiber. The recipe calls for black beans, but pinto beans would also work well.
  • Corn – To add some more fiber and carbohydrate. The recipe calls for frozen corn, but canned corn will also work.
  • Taco Seasoning – A mixture of chili powder, smoked paprika, garlic powder, cumin, and salt to season the taco skillet. If preferred, you can use a ready-made taco seasoning; see the notes section of the recipe card for details.
  • Cheese – To add some healthy fats and a cheesy-pull-apart topping.
Cast-iron skillet with cooked ground turkey, onion, and bell pepper.
Cast-iron skillet with cooked ground turkey, onion, bell pepper, and taco seasoning.

Dietary Adaptions

To Make it Dairy-Free: Omit the shredded cheese or use dairy-free cheese.

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

Cast-iron skillet with cooked taco ground turkey mixture, black beans, diced tomatoes, and frozen corn.
Cast-iron skillet with cooked turkey taco filling.

Red’s Nutrition Tip

This turkey taco skillet is a great recipe for a weight loss goal. The use of ground turkey as a high-protein, low-calorie food helps to ensure the dish is filling while being low in fat, making it easier to enjoy delicious food and maintain a calorie deficit.

Serving Suggestions

This turkey taco skillet is a great source of protein, fiber, and fats. While it can be eaten on its own, serving it with a source of carbohydrates will make it a more filling and balanced meal. Plus, it can easily be adapted to suit your personal calorie or macro needs, for example:

  • To add some complex carbohydrates, serve it with some white rice, brown rice, corn tortillas, or tortilla chips.
  • To add some healthy fat, top it with some sour cream, sliced avocado, or guacamole.
  • To add some flavor, top it with some salsa, hot sauce, pickled red onions, or chopped cilantro.
  • To keep it low carb, serve it on top of some cauliflower rice or green salad.
Close up of a cast-iron pan with turkey taco mixture with melted cheese on top and cilantro on top.

Storage + Reheating

To Refrigerate: Allow any leftover turkey taco skillet to cool completely and then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once cooled completely, leftover ground turkey taco skillet can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Allow leftovers to thaw, then reheat them in the oven at 350°F for 10-20 minutes or in the microwave for 2-3 minutes.

Serving of turkey taco skillet on a dark plate with tortilla chips and a fork.

More Ground Turkey Recipes:

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Ground turkey taco skillet with sliced avocado, chopped cilantro, shredded cheese, and sliced green onion on top with a side of lime wedges, tortilla chips, a tea towel, and serving spoon on a white background.

Turkey Taco Skillet

Author: Stephanie Kay

Ready in one pan in 30 minutes, this ground turkey taco skillet is a quick, easy, and healthy dinner idea. Serve it with rice or tortilla chips for a tasty family-friendly meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Tex-Mex
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 pound ground turkey
  • 1 tablespoon chilli powder
  • 1 tablespoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1/4 teaspoon crushed chillies (optional)
  • 1 teaspoon salt
  • 1 can (15 ounces) diced tomatoes
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 cup shredded Havarti or Monterey Jack cheese

Optional toppings:

  • Cilantro, chopped
  • Green onions, chopped
  • Avocado, sliced
  • Limes, cut into wedges

Instructions

  1. Preheat the oven to 400°F.
  2. In a large pan or cast-iron skillet on medium heat, warm the olive oil, then add the diced onion and bell peppers, and cook for 3-4 minutes until tender.
  3. Add the ground turkey and cook, breaking it up with a wooden spoon or spatula, for 5-6 minutes until mostly cooked through.
  4. Add the chili powder, paprika, garlic powder, cumin, crushed chilies, and salt, stir to combine with the turkey mixture, and cook for 30 seconds to 1 minute until fragrant.
  5. Add the tomatoes, black beans, and frozen corn, stir to combine with the ground turkey mixture, and allow to cook for 2-3 minutes. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Top the ground turkey mixture with shredded cheese and then transfer the skillet to the oven for 5-10 minutes until the cheese melts and the top is golden brown.
  7. Once the cheese has melted, remove the skillet from the oven and allow to cool slightly before serving with chopped cilantro and toppings of your choice.
  8. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Taco Seasoning: Omit the chili powder, paprika, garlic powder, cumin, and crushed chilies, and use 3 tablespoons of taco seasoning.

To use Pinto Beans: Swap the black beans for 1 can (15 ounces) pinto beans.

Nutrition

  • Serving Size: 1 serving
  • Calories: 498 calories
  • Sugar: 10 grams
  • Fat: 23 grams
  • Carbohydrates: 39 grams
  • Fiber: 12 grams
  • Protein: 39 grams

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12 Ways to Eat Less Sugar

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While most people know added sugar can be problematic for health, many Americans still consume too much. Here are some simple tips to eat less sugar that you can implement today.

Bakery-style mixed berry muffins and double chocolate muffins in a wood basket with a tea towel.

Table of contents

How much sugar is too much sugar?

The Dietary Guidelines for Americans recommends that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% (1). For an average 2,000-calorie-a-day diet, that is roughly 200 calories, 12 teaspoons, or 48 grams of added sugars from both food and beverages.

This recommendation is specific to added sugar and does not include natural sugar. Added sugars are refined sugars added to processed foods such as cane sugar, white sugar, brown sugar, and corn syrup, while natural sugars are those naturally occurring in whole, unprocessed foods, including fruits, vegetables, and milk.

Natural sugars are a healthier choice than added sugars, given that they are naturally present alongside complex carbohydrates, protein, fats, fiber, micronutrients, and antioxidants, while added sugars are void of nutrients and are, therefore, often referred to as “empty calories”.

Although both natural and added sugars can be included in a healthy diet, in excess, the consumption of added sugar has been shown to contribute to various health problems, including weight gain, obesity, chronic inflammation, type 2 diabetes, heart disease, and tooth decay (2, 3, 4, 5, 6). Therefore, limiting the consumption of added sugar is vital for optimal health.

Infographic on how to eat less sugar.

How To Eat Less Sugar

Here are some simple tips and healthy eating habits that can help minimize your added sugar intake without avoiding it altogether.

1. Prioritize whole foods.

One of the simplest ways to eat less sugar is to prioritize the consumption of whole foods. By eating and cooking unprocessed or minimally processed foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, milk, poultry, seafood, and meat, you can easily reduce the sugar in your diet without much effort.

Not only are whole foods void of added sugar, but they are rich in vitamins and minerals, and can easily be used to create well-balanced meals with protein, carbohydrates, fiber, and fats.

2. Read food labels.

While prioritizing whole foods is an important strategy for reducing sugar intake, for most, it’s unrealistic to only eat unprocessed foods. Therefore, when opting for packaged foods, it’s important to read labels to determine if and how much added sugar the item contains.

The nutrition facts label on packaged foods will list the “Total Sugars” content and the “Added Sugars” content. “Total Sugars” includes all sugars present, both natural and added, while “Added Sugars” only accounts for those added during the processing of the product (7). Whenever possible, opt for items with little or no added sugar.

3. Be mindful of “healthy” processed foods.

Food labels and food marketing can be confusing. Attractive packaging, buzzwords, and label claims such as “natural”, “low calorie”, and “gluten-free” included by food manufacturers often lead consumers to believe that products are more nutritious than they are.

For instance, a “whole grain” granola bar may still contain a lot of added sugar, and a “low sugar” cereal may still include a long list of unhealthy additives and preservatives. For this reason, it’s important to read the nutrition labels on all products to review the ingredients and added sugar content, even those that have been presented as a “healthier” option.

4. Learn the code words for sugar.

Although added sugar is often clearly labelled as “sugar” or “table sugar” on food labels, it is also found under many different names. Words ending in -ose, such as glucose and dextrose, corn syrup, high fructose corn syrup, agave nectar, evaporated cane juice, and fruit juice concentrate, are all forms of added sugar.

By gaining a better understanding of the code words for sugar, you can more easily identify added sugar in ingredient lists and reduce your overall sugar intake.

5. Eat a savory breakfast.

Americans consume more added sugar at breakfast than at lunch or dinner (8). While drinks, desserts, and snacks are the primary sources of added sugar in the standard American diet, breakfast is a secondary contributor thanks to the popular consumption of breakfast cereals, pancakes, waffles, and sweetened yogurts (9).

By opting for a savory breakfast, such as eggs, omelets, tofu scramble, cottage cheese bowls, or avocado toast, you can reduce your daily sugar intake from the first meal of the day.

6. Limit sugary drinks.

Sugar-sweetened beverages are the leading contributors to added sugar consumption in the American diet. According to research, 63% of adults aged 18 or older drink sugar-sweetened beverages once daily or more (10). This accounts for 145 calories per day from sugary drinks alone.

By limiting your intake of flavored coffees, soft drinks, energy drinks, sports drinks, and fruit juice with added sugar, and opting for sugar-free beverages such as water, sparkling water, unsweetened tea and coffee, you can help to reduce your intake of added sugars.

7. Reach for high-protein snacks.

Many prepared snack foods, even “healthy” ones, are high in added sugar. While most people recognize that cookies, muffins, and brownies contain sugar, many brands of granola bars and protein bars also contain significant amounts of added sugar. Moreover, sugary snacks are some of the most hyper-palatable foods, making them very easy to overeat, leading to an increased sugar intake.

Not only are high-protein snacks generally lower in sugar than sugary snacks, particularly whole foods ones, but they are also more filling foods, especially when paired with a source of fiber. Snacks such as Greek yogurt and blueberries, cottage cheese and raspberries, beef jerky and carrots, boiled eggs and almonds are high-protein and high-fiber snacks you can enjoy to eat less sugar.

8. Reduce sugar in recipes.

When cooking or baking, look for ways to reduce the amount of sugar in the recipe. While this is not always necessary, as indulgence is an important part of a healthy diet, if you frequently consume baked goods, the total sugar content consumed can quickly add up.

If the recipe allows, you can swap refined sugar for natural sweeteners to further reduce the sugar content of a recipe. For example, you can use unsweetened applesauce or mashed bananas, which contain fiber and micronutrients, to replace some of the sugar and fat in cookies and muffins.

9. Make dressings and sauces.

Many commercially prepared sauces and dressings contain added sugars. Items such as spaghetti sauce, BBQ sauce, ketchup, and salad dressing often contain added sugar and, when collectively and frequently consumed, can significantly contribute to added sugar intake.

While you can certainly read labels and opt for brands and flavors without added sugar, these items are also very easy to make at home and can save you a lot of money in the process.

10. Practice portion control.

Although often overlooked, portion control is key to reducing sugar intake. By simply monitoring the portion size of the sugary foods you eat, you can drastically reduce your overall sugar intake. The objective is not to avoid them completely, but to enjoy them in moderate amounts as “discretionary calories” in the context of an otherwise healthy and balanced diet.

11. Manage hydration, sleep, and stress.

Drinking enough water can help reduce sugar cravings and help you eat less sugar. While sugar cravings are completely normal, and it’s ok to eat sugar occasionally, limiting total intake is important. Glucose is the body’s primary energy source, the fuel for our cells, and water is critical in its creation. While exactly how much water you need will vary from one person to the next, staying hydrated is another way you can help to minimize your sugar intake.

Moreover, lack of sleep and stress can cause people to eat more sugar. Lack of sleep increases the hunger-stimulating hormone ghrelin, decreases the appetite-suppressing hormone leptin, and decreases insulin sensitivity, often causing people to crave sweets and reach for sugary foods, while stress releases cortisol, which stimulates ghrelin production, which enhances appetite (11, 12, 13).

Practicing good sleep hygiene techniques, such as by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, avoiding caffeine in the afternoon and evening, and exercising regularly, and practicing mindful eating to mitigate stress eating, are incredibly helpful to eating less sugar.

12. Enjoy your treats out of the house.

Your environment has a major impact on your eating habits, and keeping sugary foods out of the house can be a helpful strategy to eat less sugar. While some people have no issue with having sweet treats nearby, for some, it can amplify the “food noise” and make eating less sugar more difficult. If that’s the case, keeping sweet foods out of the house and only treating yourself when you’re at a cafe, bakery, or restaurant can be a beneficial strategy in reducing sugar intake.

The Bottom Line

While sugar can be included in a healthy diet, most Americans consume too much sugar. A diet high in added sugar is associated with an increased risk of many health conditions and diseases. To eat less sugar, prioritize whole foods, read labels, learn sugar code words, eat a savory breakfast, limit sugar drinks, eat high-protein snacks, reduce sugar in recipes, make your dressings and sauces, practice portion control, drink water, get good sleep, and manage stress.

Maple Nut and Seed Granola

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Made with rolled oats, pecans, pumpkin seeds, and naturally sweetened with real maple syrup, this maple granola recipe is the perfect balance of sweet, salty, and crunchy. And the best part is, it’s super easy to make!

Large baking sheet with parchment paper with maple granola with nuts and seeds with a large gold serving spoon.

When I began my healthy eating journey, granola was one of the first things I learned to make. Not only is it a great swap for processed cereal, but it’s incredibly versatile. Once you get the basics down, you can mix and match any ingredients you have on hand to make your own granola recipe.

This delicious maple nut and seed granola is made with whole grain oats, nuts, and seeds. This kid-friendly recipe is easy to make and a family-friendly breakfast or snack everyone can enjoy.

Small grey bowl with Greek yogurt, maple granola, and fresh strawberries and blueberries.

Why You’ll Love It

  • Quick and Easy – Made on a single sheet pan, this maple granola is easy to make and requires minimal cleanup.
  • Great for Snacks – Granola works equally well for on-the-go breakfasts and family-friendly snacks.
  • Keeps Well – Granola keeps well in the pantry, fridge, and freezer, so you can make a double or triple batch and enjoy it for weeks and months to come.
Bowls of rolled oats, pecans, sunflower seeds, coconut oil, maple syrup, vanilla, cinnamon, and salt on a white background.

Ingredients + Substitutions

  • Rolled Oats – To make the granola and add some complex carbohydrates. For the best results, use old-fashioned rolled oats. If needed, quick-cooking oats will work, however, instant oats and steel-cut oats are not recommended.
  • Pecans – To add some healthy fats and a bit of protein. You can use whole pecans, pecan halves, or chopped pecans, walnuts will also work well.
  • Pumpkin Seeds – To add some more healthy fats and a bit more protein, sunflower seeds would also work well.
  • Maple Syrup – To naturally sweeten the maple granola and add the flavor. For the best results, be sure to use real maple syrup.
  • Coconut Oil – To add some healthy fats and toast the granola. The recipe calls for coconut oil, but olive oil will also work.
  • Vanilla Extract – To add some flavor.
  • Cinnamon – To add more flavor, although optional. You can swap it for other warm spices such as nutmeg and/or ginger.
  • Salt – To balance the sweetness with a bit of salt.

While I didn’t include any in my recipe, once cooked, you can add some dried fruit, such as dried tart cherries, dried cranberries, dried blueberries, raisins, or dates, to make the granola extra tasty and sweet.

Large white mixing bowl with rolled oats, pecans, sunflower seeds, cinnamon, and salt.
Large white mixing bowl with rolled oats, pecans, sunflower seeds, cinnamon, salt, melted coconut oil, maple syrup, and vanilla extract.

Dietary Adaptions

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

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

Large baking sheet with parchment paper with rolled oats, pecans, sunflower seeds, cinnamon, salt, melted coconut oil, maple syrup, and vanilla extract.

Red’s Nutrition Tip

The combination of high-protein nuts and high-protein seeds in this maple granola recipe helps to boost the overall protein content of a dish that is typically high in carbohydrates and fats. Moreover, most granola is typically made with highly refined added sugar, so making it with maple syrup helps to add a small boost of micronutrients at the same time.

Serving Suggestions

This maple granola with nuts and seeds is a great source of carbohydrates, fiber, and healthy fats. To make it a more balanced meal, I suggest serving it with a source of protein, such as:

  • Greek yogurt
  • Skyr
  • Milk
  • Cottage cheese
  • Smoothie
  • Protein shake

To add more fiber, you can also serve the granola with some fresh fruit or dried fruit.

Close up of a baking sheet with parchment paper with maple pecan granola.

Storage

To Store: Once completely cool, transfer the maple granola to an airtight container or glass jar and store it in the pantry or a dark, cool place for up to 2 weeks.

To Freeze: Once completely cool, transfer the maple granola to an airtight container and store it in the freezer for up to 3 months. Allow to thaw for 5-10 minutes before eating.

More Homemade Granola Recipes:

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Large baking sheet with parchment paper with maple granola with nuts and seeds with a large gold serving spoon.

Maple Nut and Seed Granola

Author: Stephanie Kay

This maple granola recipe is easy to make and keeps well in the pantry, fridge, and freezer for days and weeks to come. Serve it with Greek yogurt and fruit for a healthy, quick, and easy breakfast.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 6 cups 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 4 cups rolled oats
  • 1 cup pecans, roughly chopped
  • 1/2 cup pumpkin seeds
  • 1/2 teaspoon cinnamon
  • 1 teaspoon salt
  • 1/2 cup melted coconut oil, or olive oil
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract

Instructions

  1. Preheat the oven to 350°F and line a large baking sheet with parchment paper.
  2. In a small bowl, add the melted coconut oil, maple syrup, and vanilla extract. Whisk until well combined and set aside.
  3. In a large bowl, combine oats, pecans, cinnamon, and salt and stir until well incorporated. Pour the maple syrup mixture into the bowl and stir until well incorporated and every oat and nut is covered.
  4. Pour the granola mixture onto the lined baking sheet and, using a large spoon, spread it out evenly.
  5. Transfer the baking sheet to the oven and bake for 22-25 minutes, stirring it halfway through, until the granola is toasted and golden brown.
  6. Once baked, remove the granola from the oven, set it aside, and allow it to cool completely on the baking sheet, undisturbed, for at least 45 minutes to enable clusters and crispiness to form.
  7. Once cooled, break the granola into clusters. It can be eaten immediately or stored in an airtight container or jar in the pantry for up to 2 weeks or in the freezer for up to 3 months.

Notes

To Use Olive Oil: Swap the coconut oil for equal parts olive oil.

To Use Sunflower Seeds: Swap the pumpkin seeds for equal parts sunflower seeds.

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 331 calories
  • Sugar: 8 grams
  • Fat: 18 grams
  • Carbohydrates: 31 grams
  • Fiber: 5 grams
  • Protein: 6 grams

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Lemon Roasted Chicken and Potatoes

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Made on one pan with minimal ingredients, this lemon roasted chicken and potatoes is a quick, easy, and healthy recipe that serves a crowd. Plus, it’s high in protein, and leftovers keep well in the fridge and freezer!

Sheet pan of lemon roasted chicken and potatoes with chopped parsley on top and a tea towel on the side.

One-pan meals are one of my go-to dinner options when I want to minimize effort without compromising flavor. Just add some protein and carbs to a sheet pan, cover in a tasty sauce, pop it in the oven, and – voilà – you’ve got yourself a delicious meal!

Fortunately, this lemon-roasted chicken and potatoes recipe is absolutely delicious and does exactly that. It’s easy to make and quick enough for a weeknight dinner that the whole family can enjoy.

Close up of a sheet pan with parchment paper with roasted chicken thighs and potatoes with lemon slices and parsley on top.

Why You’ll Love It

  • Made on One Pan – This one pan meal keeps prep and cleanup to a minimum.
  • High in Protein – With over 30 grams of protein per serving, it’s a healthy and filling meal.
  • Full of Flavor – The simple combination of ingredients packs a ton of flavor in every bite.
  • Serves a Crowd – This lemon roasted chicken and potatoes is a great meal idea for a large group, as you can easily double or triple the recipe without much effort.
Ingredients on a white background; plate of chicken thighs, white potatoes, olive oil, lemons, garlic, dried oregano, and smoked paprika.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for bone-in chicken thighs, as I think they provide the best flavor, but you can use boneless chicken thighs, or chicken breast is preferred. See the notes section of the recipe card for details.
  • Potatoes – To add some complex carbohydrates. While you can use any type of potato, I think Yukon gold potatoes or yellow potatoes work best.
  • Lemons – To flavor the chicken and potatoes. The recipe calls for whole lemons, but you can use bottled lemon juice if preferred. See the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats and make the marinade.
  • Garlic – To flavor the marinade. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Oregano – To flavor the potatoes. The recipe calls for dried oregano, but you can use fresh oregano if preferred. See the notes section of the recipe card for details.
  • Paprika – To flavor the chicken thighs. I used smoked paprika, but sweet paprika will also work.
  • Salt and Pepper – To season.
  • Parsley – To serve, although optional.
Glass bowl with olive oil, lemon juice, minced garlic, dried oregano, salt, black pepper, and sliced potatoes.
Glass bowl with olive oil, lemon juice, minced garlic, dried oregano, paprika, salt, black pepper, and bone-in chicken thighs.

Dietary Adaptions

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

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

Sheet pan with roasted potato wedges and roasted bone-in chicken thighs.

Red’s Nutrition Tip

For this Greek lemon chicken and potatoes recipe, I opted to use bone-in chicken thighs because I think they have better flavor, but you can use boneless chicken thighs or chicken breasts if preferred. Although chicken thighs are thought to be a less healthy cut of chicken, the nutritional value of chicken breasts and chicken thighs is very similar.

Serving Suggestions

This lemon garlic chicken and potatoes recipe is a good source of protein, carbohydrates, and fats. To make it a more balanced meal, I would suggest serving it with some vegetables to increase the fiber content, such as:

  • Green beans
  • Broccoli
  • Asparagus
  • Brussels sprouts
  • Green salad
Close up of a sheet pan with lemon garlic chicken thighs and lemon potatoes.

Storage + Reheating

To Refrigerate: Allow the chicken and potatoes to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled, you can freeze cooked chicken and potatoes by adding them to an airtight container and storing them in the freezer for up to 3 months.

To Reheat: Once thawed, the chicken and potatoes can be reheated in the oven in a baking dish at 300°F for 10-15 minutes or reheated in the microwave for 2-3 minutes or until warm.

Grey bowl of lemon roasted chicken thighs and potatoes with gren beans, lemon slices and parsley on a white background.

More One-Pan Dinner Recipes:

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Sheet pan of lemon roasted chicken and potatoes with chopped parsley on top and a tea towel on the side.

Lemon Roasted Chicken and Potatoes

Author: Stephanie Kay

Serve this one-pan lemon roasted chicken and potatoes with a side of steamed vegetables or salad for a quick, easy, and tasty family meal.

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

Ingredients

  • 2 pounds bone-in chicken thighs (6-8 chicken thighs)
  • 6 large potatoes, cut into wedges
  • 1/4 cup olive oil
  • 1/4 cup lemon juice (about 2 lemons)
  • 4 cloves garlic, minced
  • 1 teaspoon salt
  • 1 pinch black pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 lemon, thinly sliced, to serve
  • Parsley, finely chopped, to serve

Instructions

  1. Preheat the oven to 425°F and grab a large baking sheet, baking dish, or roasting pan.
  2. In a large bowl, add the olive oil, lemon juice, minced garlic, salt, black pepper, and dried oregano (do NOT add the paprika), and whisk until well combined.
  3. Add the potato wedges to the bowl and toss until well coated in the marinade, then transfer the potato wedges to the baking sheet, spreading them evenly across the pan. Be sure to keep the remaining marinade in the bowl.
  4. Add the paprika to the bowl with the remaining marinade and whisk until well combined, then add the chicken thighs and toss until well coated in the marinade.
  5. Transfer the chicken thighs to the baking sheet, skin side up, nestling them between the potato wedges across the pan.
  6. Transfer the baking sheet to the oven to cook for 40-50 minutes until the chicken thighs are golden brown and cooked through to an internal temperature of 165°F with a meat thermometer, and the potatoes are tender. To make the chicken skin extra crispy, you can turn the oven to broil for a final 3-5 minutes.
  7. The chicken and potatoes can be served immediately with a drizzle of pan juices on top and a sprinkle of chopped parsley and sliced lemon.
  8. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for 3 months.

Notes

To Use Boneless Chicken Thighs: Swap the bone-in chicken thighs for boneless chicken thighs and reduce the cooking time by 10 minutes.

To Use Boneless Chicken Breasts: Swap the bone-in chicken thighs for boneless chicken breasts. Prepare the ingredients as per instructions, but allow the potatoes to cook for 20 minutes before adding the boneless chicken breast for the final 25 minutes.

To Use Bone-In Chicken Breasts: Swap the bone-in chicken thighs for bone-in chicken breasts and follow instructions as outlined.

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoon of garlic powder.

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 676 calories
  • Sugar: 5 grams
  • Fat: 34 grams
  • Carbohydrates: 60 grams
  • Fiber: 9 grams
  • Protein: 31 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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