Stephanie Kay Nutrition

Real Food for Real Life

Blueberry Baked Oatmeal Bars

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage

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

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

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

More Baked Oatmeal Recipes:

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

Blueberry Baked Oatmeal Bars

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

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

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

Nutrition

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

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

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

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

Table of contents

What’s the difference between soluble and insoluble fiber?

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

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

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

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

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

Benefits of Soluble Fiber

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

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

Benefits of Insoluble Fiber

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

Infographic of soluble vs. insoluble fiber.

Soluble vs. Insoluble Fiber Foods

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

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

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

Do fiber supplements contain soluble or insoluble fiber?

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

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

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

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

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

How much fiber do you need?

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

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

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

The Bottom Line

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

Avocado Egg Salad

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Storage

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

More Avocado Salad Recipes:

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

Avocado Egg Salad

Author: Stephanie Kay

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

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

Ingredients

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

Instructions

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

Notes

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

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

Nutrition

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

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Street Corn Chicken Rice Bowls

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

Close up a street corn chicken and rice bowl.

More Chicken Corn Recipes:

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

Street Corn Chicken Rice Bowls

Author: Stephanie Kay

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

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

Ingredients

Chicken:

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

Street Corn Salad:

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

Bowls:

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

Instructions

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

Notes

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

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

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

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

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

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

Nutrition

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

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The Best Cooking Oils and Fats

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

Bottles of cooking oils on grocery store shelves.

Table of contents

Understanding Fats and Cooking Oils

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

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

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

Processing of Oils

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

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

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

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

Unrefined vs. Refined Oils

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

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

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

What is smoke point and does it matter?

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

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

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

Infographic of the smoke point of cooking oils.

Smoke Point of Oils and Fats

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

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

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

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

List of the Best Cooking Oils and Fats

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

1. Olive Oil

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

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

2. Butter

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

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

3. Avocado Oil

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

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

4. Ghee

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

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

5. Coconut Oil

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

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

6. Peanut Oil

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

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

7. Tallow

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

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

8. Sesame Oil

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

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

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

9. Lard

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

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

What cooking oils should you avoid?

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

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

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

The Bottom Line

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

Broccoli and Chickpea Salad

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage

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

More Chickpea Salad Recipes:

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

Broccoli and Chickpea Salad

Author: Stephanie Kay

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

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

Ingredients

Salad:

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

Dressing:

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

Instructions

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

Notes

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

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

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

Nutrition

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

Did you make this recipe?

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12 Foods High in Magnesium

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Magnesium is an important mineral for optimal health and plays a vital role in the body. Here is a list of foods high in magnesium to help increase your dietary magnesium intake.

Bowl of yogurt with pumpkin seeds and chia seeds, bowl of beans and almonds, bowl of spinach, bowl of swiss chard, bowl oats, bowl of flax seeds, banana, dark chocolate, and avocados on a blue background.

Table of contents

What is magnesium?

Magnesium is a mineral and an essential micronutrient required for overall health and well-being. It is abundant in the body, naturally present in many foods, added to others, and can also be found in supplement form.

Magnesium is primarily stored in bones, roughly 50% – 60%, while the remainder is found in soft tissues and muscles, with less than 1% found in blood serum, of which levels are kept under tight control (1). Magnesium plays a role in over than 300 enzyme systems that play a critical role in biochemical reactions in the body.

Benefits of Magnesium

Magnesium is required for numerous bodily functions, including muscle and nerve function, blood glucose control, blood pressure regulation, protein synthesis, and bone and DNA production (2). It also aids in energy production and plays an important role in the active transport of calcium and potassium ions across cell membranes, which is essential to nerve conduction and muscle contraction (3).

How much magnesium do you need?

The current Recommended Dietary Allowance (RDA) for vitamin D varies by age and sex (1):

  • Birth to 6 months: 30 mg/day
  • Infants 7-12 months: 75 mg/day
  • Children 1-3 years: 80 mg/day
  • Children 4-8 years: 130 mg/day
  • Children 9-13 years: 240 mg/day
  • Boys 14-18 years: 410 mg/day
  • Girls 14-18 years: 360 mg/day
  • Men 19-30 years: 400 mg/day
  • Women 19-30 years: 310 mg/day
  • Men 31-50 years: 420 mg/day
  • Women 31-50 years: 320 mg/day
  • Men >51 years: 420 mg/day
  • Women >51 years: 320 mg/day
  • Pregnant women: 360-400 mg/day
  • Lactating women: 310-360 mg/day

The RDA reflects the average daily intake required to meet the nutrient requirements for healthy individuals and refers to the total intake from foods, beverages, and supplements. Unfortunately, dietary surveys in the United States consistently show that many people consume less than the RDA of magnesium, particularly teenage girls, teenage boys, and men over the age of 70 (4).

Can you take too much magnesium?

Magnesium from food is not harmful and does not need to be limited in healthy individuals, as the kidneys can get rid of any excess magnesium in the urine. However, high doses of magnesium from dietary supplements and medications can pose health risks and should, therefore, not be consumed above the upper limit.

The tolerable upper intake level (UL) for magnesium supplements is (4):

  • Birth to 12 months: Not Established
  • Children 1-3 years: 65 mg/day
  • Children 4-8 years: 110 mg/day
  • Children 9-18 years: 350 mg/day
  • Adults >19 years: 350 mg/day
Infographic of foods high in magnesium.

List of Foods High in Magnesium

Magnesium is widely available in plant and animal foods. Here is a list of the most magnesium-rich foods.

1. Pumpkin Seeds

Pumpkin seeds are one of the best sources of magnesium. Compared gram for gram, pumpkin seeds contain more magnesium than any other plant or animal food. In addition to magnesium, pumpkin seeds are also a great source of zinc, iron, potassium, healthy fats, and are one of the highest-protein seeds. A 1-ounce serving of raw pumpkin seeds contains 142 mg of magnesium (5).

2. Black Beans

All beans are a good source of magnesium; however, black beans are particularly rich in magnesium. Black beans provide roughly 38% of the recommended daily intake for adult women and 29% for adult men per cup. Moreover, beans are a great source of plant-based protein and one of the best sources of dietary fiber. A 1-cup (172 grams) serving of cooked black beans contains 120 mg of magnesium (6).

3. Quinoa

Quinoa is rich in magnesium and contains more than all other whole grains. It’s also naturally gluten-free, high in fiber, and one of the highest protein grains. Although considered an ancient grain, quinoa is technically a seed and is classified as a pseudocereal. A 1-cup (185 grams) serving of cooked quinoa contains 118 mg of magnesium (7).

4. Flax Seeds

Along with pumpkin seeds, flax seeds are also a good source of magnesium. Be they brown, yellow, or golden, flax seeds are also a great source of healthy fats, particularly omega-3 fatty acids, and have been shown the improve digestion. A 1-ounce serving of raw flaxseed contains 111 mg of magnesium (8).

5. Brazil Nuts

Not only are Brazil nuts a great source of magnesium, but they are also one of the highest protein nuts and a significant source of selenium. Just one Brazil nut provides 175% of the recommended daily intake of selenium. A 1-ounce serving of raw, blanched Brazil nuts contains 107 mg of magnesium (9).

6. Edamame

Edamame, or young soybeans, is one of the best sources of magnesium. Soy is one of the few complete vegetarian protein sources to contain all essential amino acids, making it a great way to increase your protein intake, and a great source of calcium. A 1-cup (155 grams) serving of frozen, prepared edamame contains 99 mg of magnesium (10).

7. Chia Seeds

Be they black or white, these tiny seeds offer a range of health benefits due to their rich nutritional profile. Chia seeds are a good source of magnesium, manganese, phosphorus, copper, selenium, iron, calcium, omega-3 fatty acids, and one of the best sources of fiber. A 1-ounce serving of raw, dry chia seeds contains 92 mg of magnesium (11).

8. Buckwheat

Much like quinoa, buckwheat is a gluten-free pseudocereal that is rich in magnesium. These small, dark brown or black triangular seeds are also a good source of fiber, making them beneficial for blood sugar control and cardiovascular disease. Buckwheat can be cooked whole like rice or quinoa, added to soups and stews, or made into porridge. A 1-cup (168 grams) serving of cooked buckwheat groats contains 86 mg of magnesium (12).

9. Chickpeas

Chickpeas, also known as garbanzo beans, are a good source of magnesium, containing 27% of the recommended daily intake for adult women and 19% for adult men in one cup. Like other legumes, such as beans and lentils, chickpeas have a low glycemic index and are a great source of fiber and vegetarian protein. Their vast nutritional profile makes them helpful for balancing blood sugar and improving digestion. A 1-cup (164 grams) serving of cooked buckwheat groats contains 79 mg of magnesium (13).

10. Artichokes

While considered a vegetable, artichokes are an edible flower bud and a good source of magnesium. They are also low in calories, high in fiber, and a rich source of vitamins, minerals, and antioxidants. Research suggests they may help to lower cholesterol, improve heart health, and aid in digestion (14, 15). One medium artichoke (128 grams) contains 77 mg of magnesium (16).

11. Almonds

While many nuts contain magnesium, almonds are particularly rich in magnesium, along with Brazil nuts. They are also one of the highest protein nuts, after peanuts, and a good source of healthy fats, fiber, vitamin E, and other essential minerals. A 1-ounce serving of raw, whole almonds contains 73 mg of magnesium (19).

12. Dark Chocolate

Surprisingly, dark chocolate is a great source of magnesium, containing % of the recommended daily intake for adult women and % for adult men in one serving. Cacao and cocoa beans are a source of many essential minerals, including iron, potassium, calcium, zinc, copper, and manganese, and trace minerals, including selenium, manganese, and chromium. A 1-ounce serving of 70-85% dark chocolate contains 65 mg of magnesium (20).

Ranking of Magnesium Foods per Serving

FoodServing SizeMagnesium per Serving
Pumpkin Seeds1 ounce142 mg
Black Beans (cooked)1 cup120 mg
Quinoa (cooked)1 cup118 mg
Flax Seeds1 ounce111 mg
Brazil Nuts1 ounce107 mg
Edamame (prepared)1 cup99 mg
Chia Seeds1 ounce92 mg
Buckwheat (cooked)1 cup86 mg
Pinto Beans (cooked)1 cup86 mg
Lima Beans (cooked)1 cup81 mg
Kidney Beans (cooked)1 cup80 mg
Chickpeas (cooked)1 cup79 mg
Aritchoke1 medium77 mg
Almonds1 ounce73 mg
Cashews1 ounce71 mg
Dark Chocolate1 ounce65 mg
Mackerel3 ounces65 mg
Oats1/2 cup57 mg
Soy Milk1 cup54 mg
Peanuts1 ounce51 mg
Whole Wheat Bread2 slices49 mg
Potato1 medium49 mg
Tuna3 ounces43 mg
Banana1 medium32 mg
Spinach (raw)1 cup28 mg
Avocado1/2 fruit25 mg
Salmon3 ounces22 mg
Halibut3 ounces22 mg
Yogurt (Whole Milk)3/4 cup19 mg
Collards1 cup18 mg
Raisins1/4 cup11 mg
Kale1 cup7 mg

All nutrition data is based on FoodData Central.

Should you take magnesium supplements?

Magnesium supplements are available in various formats, including magnesium oxide, magnesium citrate, and magnesium chloride. Magnesium is available in isolated mineral supplements or as part of a multivitamin.

Magnesium deficiency can occur; however, certain groups are at a greater risk than others. Individuals with gastrointestinal diseases, including Crohn’s disease and celiac disease, type 2 diabetes, and chronic alcoholism are more likely to experience magnesium depletion (3). Moreover, vitamin D deficiency can exacerbate magnesium deficiency, as vitamin D can’t be metabolized without sufficient magnesium levels (22).

As with all supplements, it is best to consult with a health professional or registered dietitian if you are considering magnesium supplementation to determine the type and amount that is best for you.

FAQs

What food has the most magnesium?

Pumpkin seeds are the food with the most magnesium, containing 142 mg of magnesium per 1-ounce serving.

What are the signs of being low in magnesium?

Signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. Extreme magnesium deficiency may lead to numbness, tingling, muscle cramps, seizures, personality changes, low bone mineral density, and an abnormal heart rhythm (23).

How can I increase my magnesium level quickly?

You can quickly increase your magnesium level by consuming more magnesium-rich foods and/or by taking a magnesium supplement. However, it is best to consult with a health professional or registered dietitian to determine before taking a magnesium supplement.

The Bottom Line

Magnesium is an essential mineral and is found in many plant and animal foods. Seeds, nuts, beans, whole grains, dark chocolate, fatty fish, and leafy greens are some of the best sources of magnesium. Consuming magnesium-rich foods can help ensure you’re consuming adequate magnesium in your diet and supporting your overall health.

Slow-Cooker BBQ Pulled Pork Bowls

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Turn a pulled pork sandwich inside out with these slow-cooker pulled pork bowls. Whether you need to serve a crowd, get a weeknight meal on the table, or do a little meal prep, this recipe is a nutritious and delicious dinner idea.

Close up of a slow-cooker BBQ pulled pork bowls white rice and coleslaw with chopped cilantro on top with a fork and white and grey tea towel on white background.

BBQ pulled pork is a southern American classic and a great way to turn a hearty pork shoulder into moist, tender, and flavorful meat. While most recipes use pre-made BBQ sauce, I opted to make a quick homemade barbecue sauce that balances sweet and salty with less added sugar and salt.

These pulled pork bowls are a crowd-pleasing dish that works well for a picnic or gathering where you need to serve a lot of people with minimal effort.

Two slow-cooker pulled pork bowls on a white background with a bowl of creamy coleslaw on a wood cutting board on the side.

Why You’ll Love It

  • Easy to Make – Made in a crockpot, these BBQ pulled pork bowls make dinner prep simple.
  • High in Protein – With over 50 grams of protein per serving, these bowls are incredibly filling.
  • Keep Well – Once cooked, the pulled pork keeps well in the fridge for days and the freezer for months, making it a great meal prep idea.
Pork shoulder on a wood cutting board with bowls of spices, tomato paste, brown sugar, worcestershire sauce, mayonnaise, shredded cabbage, white rice, cilantro, white onion, shredded carrots, and pickled onions on a white background.

Ingredients + Substitutions

  • Pork Shoulder – To make the pulled pork, add some protein, and healthy fats. The recipe calls for a boneless pork shoulder, also known as pork butt or a Boston butt, but you can use a bone-in pork if preferred. See the notes section of the recipe card for details.
  • Rice – To make the bowls and add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work. See the notes section of the recipe card for details.
  • Tomato Paste – To make the homemade BBQ sauce. The recipe calls for tomato paste, but ketchup will also work.
  • Apple Cider Vinegar – To add some acidity to the sauce, lime juice will also work.
  • Brown Sugar – To sweeten the BBQ sauce, maple syrup will also work.
  • Spices – A mixture of smoked paprika, ground cumin, and mustard powder to flavor the pork.
  • Onion – To flavor the pulled pork. You can use onion powder if preferred; see the notes section of the recipe cards for details.
  • Cabbage and Carrots – To make the coleslaw and add some veggies. You can also you a pre-made coleslaw mix if preferred.
  • Cilantro – To add some brightness and flavor to the bowls.
  • Green Onion – To serve, although optional.
  • Salt and Pepper – To season.
Raw pork shoulder covered in spices in a slow cooker.
Seared pork shoulder in a slow cooker covered in barbecue sauce.

Dietary Adaptions

To Make Them Gluten-Free: Use gluten-free Worcestershire sauce or omit it completely.

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

Slow cooker filled with BBQ pulled pork.

Red’s Nutrition Tip

While the inclusion of refined sugar in this recipe may be worrisome to some, it is not cause for concern. Not only is the 1/2 cup of brown sugar spread across the entire recipe, resulting in just over 1/2 tablespoon per serving, but in the context of an otherwise healthy diet, added sugar can be consumed without concern.

Serving Suggestions

These pulled pork bowls are a balanced meal with protein, carbohydrates, fiber, and fats; however, they can easily be adapted to suit your personal calorie or macro needs. For example:

  • To make them lower in fat, trim all excess fat from the pork shoulder or use pork tenderloin instead, and swap the mayonnaise for non-fat Greek yogurt.
  • To make it low-carb, swap the white rice for cauliflower rice.
  • To make it higher in fiber, swap the white rice for brown rice and add more high-fiber foods such as black beans, avocado, or sweet corn.
Two BBQ pulled pork bowls with white rice and creamy coleslaw on a white background with a bowl of coleslaw, pickled onion, cilantro, and green onions on the side.

Storage + Reheating

To Refrigerate: Once cooled, any leftover pulled pork 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.

To Freeze: Once cooled, the pulled pork 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 pulled pork and rice can be reheated in the microwave for 2-3 minutes or until warm. The coleslaw can be added to the bowls once reheated.

More Pork Recipes:

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Close up of a slow-cooker BBQ pulled pork bowls white rice and coleslaw with chopped cilantro on top with a fork and white and grey tea towel on white background.

Slow-Cooker BBQ Pulled Pork Bowls

Author: Stephanie Kay

These BBQ pulled pork bowls are easy to make and full of flavor. Enjoy them as a crowd-pleasing dinner or a fun meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 5 hours
  • Total Time: 5 hours 30 minutes
  • Yield: 12 servings 1x
  • Category: Dinner
  • Method: Slow Cooker
Print Recipe

Ingredients

Pulled Pork:

  • 5–7 pound pork shoulder, boneless
  • 1 tablespoon smoked paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons garlic powder
  • 1 teaspoon mustard powder
  • 2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 3/4 cup water
  • 1/2 cup (1 can (5.5 ounces)) tomato paste
  • 1/4 cup apple cider vinegar
  • 1/2 cup brown sugar, packed
  • 1 tablespoon Worcestershire sauce
  • 1 onion, diced
  • 2 tablespoons olive oil

Coleslaw:

  • 4 cups shredded cabbage
  • 1 cup shredded carrots
  • 1/2 cup fresh cilantro, roughly chopped
  • 1/2 cup mayonnaise
  • 2 tablespoons apple cider vinegar
  • Salt
  • Pepper

Bowls:

  • 4 cups white rice, raw
  • Pickled onions, to serve (optional)
  • Green onions, thinly sliced, to serve (optional)

Instructions

  1. In a small bowl, add the smoked paprika, ground cumin, garlic powder, mustard powder, salt, and pepper, and stir to combine. Set aside.
  2. In a medium bowl, add the water, tomato paste, apple cider vinegar, brown sugar, and Worcestershire sauce, and whisk until well combined. Set aside.
  3. Place the pork shoulder on a cutting board, sprinkle the spice mixture all over it, using your hands to rub it into the pork, and ensuring it’s well covered on all sides.
  4. In a cast-iron skillet or pan on medium-high heat, warm the olive oil, then add the pork shoulder roast and cook for 2-3 minutes per side until browned. If your slow cooker has a removable stove-safe insert, you can do this directly in the insert on the stove.
  5. Add the seared pork shoulder to the slow cooker, add the diced onion, scattering it around the pork shoulder, and pour in the tomato paste mixture.
  6. Cover the slow cooker with a lid and cook on high for 5-6 hours or on low for 10-12 hours until the pork is tender and can easily be pulled apart with two forks.
  7. Once cooked, transfer the pork shoulder to a cutting board and, using two forks, shred the pork into small pieces. At this point, you can remove any chunks of excess fat from the pork, if desired.
  8. Transfer the remaining liquid from the slow cooker to a small saucepan, bring to a boil, and then reduce to a simmer for 5-10 minutes until the liquid has reduced by at least half and thickened significantly. If your slow cooker has a removable stove-safe insert, you can do this directly in the insert on the stove.
  9. Once complete, return the shredded pork to the slow cooker, tossing it in the reduced BBQ sauce, then taste the pulled pork and adjust the seasoning with salt and pepper as needed.
  10. When there are 20 minutes of cooking time left on the pulled pork, prepare other ingredients for the bowls.
  11. In a large pot, combine the rice with 8 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.
  12. In a medium bowl, add the mayonnaise and apple cider vinegar, whisk until well combined, then add the shredded cabbage, shredded carrots, and chopped cilantro, and toss until well coated. Taste and adjust the seasoning with salt and pepper as needed.
  13. When all of the ingredients are ready, assemble the bowls with a layer of cooked rice, BBQ pulled pork, and coleslaw.
  14. Any leftover pulled pork and rice can be cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months, and the coleslaw can be stored in the fridge for up to 2 days.

Notes

To Use a Bone-In Pork Shoulder: Use a 6-8 pound bone-in pork shoulder.

To Use BBQ Sauce: Omit the BBQ sauce ingredients (water, tomato paste, vinegar, brown sugar, Worcestershire sauce, and spices), skip steps #1-3, and add 1 1/2 cups of BBQ sauce in step #5 instead.

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder and add it to the sauce in step #1.

To Use Garlic Cloves: Swap the garlic powder for 2 minced garlic cloves and add them in step #5 with the diced onion.

To Use Coleslaw Mix: Swap the cabbage, carrots, and cilantro for 2 cups of coleslaw mix.

To Use Brown Rice: Swap the white rice for equal parts brown rice and increase the cooking time to 40 minutes in step #10.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 665 calories
  • Fat: 18 grams
  • Carbohydrates: 65 grams
  • Fiber: 3 grams
  • Protein: 56 grams

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How to Maintain Weight Loss

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While weight loss is difficult, maintaining weight loss tends to be more challenging. Unfortunately, research has shown that despite exhaustive diets and weight loss efforts, most people regain the weight they lost. However, with the right approach and lifestyle changes, maintaining weight loss is possible.

White body weight scale with a yellow sewing measuring tape on a white background.

Table of contents

What is weight loss maintenance?

Weight loss maintenance is broadly defined as sustaining a lower body weight, often after a period of dieting for intentional weight loss. More specifically, a scientific review defined successful long-term weight loss maintenance as intentionally losing at least 10% of initial body weight and keeping it off for at least 1 year (1).

While this definition helps provide a framework for weight loss maintenance, in reality, maintenance is less of a specific set point weight and more of a “settling” point or body weight range. Fluctuations in body weight, within a 2-3% range, are natural, normal, and should not be a cause for concern.

For example, a 5’6″ adult female who began her weight loss journey at 200 pounds and reached a goal weight of 150 pounds could experience fluctuations in body weight between 146 and 155 pounds and would be considered to be maintaining weight loss.

Moreover, individuals who’ve lost weight may gain a bit of weight during holidays and vacations, but return to a lower body weight once they’re back to their regular day-to-day routine, while other indivudals may choose to get a bit leaner for summer and carry a bit of weight for warmth in winter, but generally remain within the same range of desirable body weight.

Unfortunately, only 20% of dieters are able to sustain weight loss, while the other 80% fail to maintain any body weight they’ve lost (2). However, according to the National Weight Control Registry (NWCR), the largest ongoing study of individuals who successfully maintain weight loss, weight loss maintainers share common behaviors and strategies that help them keep the weight off.

Infographic with tips on how to maintain weight loss.

12 Strategies to Maintain Weight Loss

While there are many reasons people regain lost weight, here are common strategies that weight loss maintainers have been reported to practice.

1. Pick a sustainable weight loss approach.

An argument can be made that successful weight loss maintenance begins before any weight has been lost. While extreme calorie restriction and excessive exercise may help someone lose weight, they deprive the individual of the important lessons, diet, and lifestyle changes required for long-term weight loss.

Maintaining weight loss is a skill. Not only does it require a change in behaviors, but it often requires a shift in mindset and coping mechanisms. Instead of looking for the quickest path to weight loss, it’s important to focus on how you can overhaul your current behaviors for healthier alternatives that are sustainable. The most important determinants of weight loss maintenance are those that cement changes in behavior.

2. Follow a dietary pattern you enjoy.

The “best” diet for weight loss and weight maintenance is the one that you enjoy. Although weight loss maintainers generally follow a low-fat diet, research has clearly shown that all dietary patterns can support weight loss maintenance, assuming total calorie intake is controlled for (3).

While it’s important to prioritize healthy foods for overall health, whether an individual chooses to eat a conventional, vegetarian, plant-based, or low-carb diet will not hinder their ability to maintain weight loss. Rather, it is the ability to consistently make healthy food choices that will support successful weight maintenance, and a diet that you enjoy is more likely to be sustainable long term.

Furthermore, it’s important to distinguish between healthy eating and dieting for weight maintenance. Dieting involves calorie restriction to create a calorie deficit, when you’re consuming fewer calories than you’re expending, and is required for weight loss; however, it is not required for weight maintenance. Rather, weight maintenance can be accomplished by eating healthy with a lifestyle focused on overall well-being and balance.

3. Understand your maintenance calorie intake.

Maintenance calories are the number of calories you need to consume per day to maintain your current body weight. Maintenance calorie intake is the point where energy balance is even, or your energy intake from food and beverages meets your energy expenditure through metabolism and physical activity.

Women typically require between 1,600 and 2,400 calories per day for weight maintenance, while men require between 2,000 and 3,000 calories per day (4). The exact number of calories needed to maintain weight will vary based on the individual’s age, height, weight, metabolic rate, and activity level.

Understanding maintenance calorie intake can be beneficial, whether you are counting calories or not. If counting calories or reverse dieting, understanding your maintenance intake can help ensure your target calorie intake is accurate. If not counting calories or estimating portion sizes, understanding your maintenance intake can help put calorie content on food labels and restaurant meals into perspective to help you make choices that support your weight maintenance goal.

If counting calories or macros, you can increase your deficit intake to meet your maintenance needs, or reverse diet to determine your new maintenance to mitigate potential metabolic adaptation. If you’re not counting calories or macros, you can estimate your maintenance calorie intake by using an online Total Daily Energy Expenditure (TDEE) calculator.

4. Eat breakfast regularly.

According to the National Weight Control Registry, nearly 80% of individuals who can maintain weight loss report eating breakfast every day. While eating breakfast does not inherently cause weight maintenance, nor does skipping breakfast cause weight regain, breakfast eaters tend to have overall healthier eating habits and exercise more.

Regularly eating breakfast, particularly a balanced meal, can help improve energy levels, balance blood sugar, increase fullness, and ensure you’re properly fueled for the day. In turn, this can help mitigate hunger levels and cravings later in the day, which can help ensure you’re not consuming more calories than needed to maintain weight.

5. Prioritize protein and fiber.

Not only are protein and fiber beneficial for weight loss, but eating well-balanced meals with adequate protein and fiber can help to maintain weight loss. Protein, be it plant or animal protein, is considered the most satiating macronutrient, and high-protein and high-fiber foods are consistently ranked as the most filling foods.

Prioritizing protein and fiber in meals can help improve satiety, increase feelings of fullness, balance blood sugar, and, in turn, minimize hunger cues and cravings (5). This will help to control calorie intake and mitigate weight regain.

6. Indulge in treats occasionally.

Enjoying treats in moderation in an otherwise balanced diet is beneficial for long-term weight maintenance. While many believe they must eat “clean” or perfectly to lose or maintain body weight, it is possible to occasionally eat treats without derailing your goals. Be it desserts or alcohol, there is room for “empty calories” and low-nutrient-density foods when trying to sustain weight loss.

In fact, research has repeatedly shown that people who follow diets with greater flexibility have greater long-term success with flexible dieting (6, 7). This approach fosters a more positive relationship with food and mindful eating behaviors, which promotes more sustainable eating patterns.

This “all-foods-fit” approach emphasizes meeting calorie and macronutrient needs without restricting food choices. Meaning, you can enjoy discretionary calories; the “extra” calories in your diet after your daily needs for essential nutrients are met, while still supporting your weight goals. That said, discretionary calories should represent no more than 10-20% of calorie intake, while the other 80-90% of calorie intake should come from unprocessed and minimally processed foods (8).

7. Prioritize resistance training.

Resistance training, also known as strength training, helps maintain weight loss by building or maintaining muscle mass. Muscle helps to support our basal metabolic rate, which is the primary component of metabolism and directly impacts our total calories burned throughout the day. Our resting energy expenditure is largely dependent on our fat-free mass; therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (9).

Research has shown that individuals who lift weights are more likely to maintain weight loss by maintaining muscle mass. Moreover, compared to cardio, resistance training is more effective in changing body composition, which can alter body shape and reduce inches, even if there is little weight loss reflected on the scale.

8. Exercise regularly.

In addition to resistance training, regular physical activity is highly beneficial for maintaining weight loss and a healthy body weight. The National Weight Control Registry research shows that 90% of weight loss maintainers exercise an average of 1 hour per day, and other studies have shown that those who do 200 minutes of exercise per week are more likely to maintain their weight (10, 11).

While a healthy diet has a greater impact on weight management, both diet and exercise are crucial. Regular exercise helps increase energy expenditure, which aids in weight maintenance by increasing how many calories are burned. This aids in creating energy balance while providing more dietary freedom at the same time.

9. Practice mindful eating.

One of the most challenging aspects of weight loss and weight maintenance is changing dietary behaviors, emotional responses, and coping mechanisms with food. Research has shown that the prevalence of emotional eating, (over)eating in response to negative emotions, is high among individuals who are overweight and obese, particularly women, compared to individuals with a normal BMI (12, 13, 14).

While the exact cause of emotional eating differs by individual, and should be treated accordingly by a qualified health professional, the practice of mindful eating can help to bring more awareness to our eating experience. It involves paying close attention to your food and eating experience by being aware, present, and non-judgmental, and is commonly used by registered dietitians to help curb emotional eating patterns along with healthy eating habits.

10. Learn to self-monitor.

Learning to monitor your behaviors is more likely to help prevent weight regain. Weight loss maintainers are more likely to track weight, diet, or exercise, and use calorie-counting apps.

Based on the evidence, frequent self-weighing, at least once per week, appears to be a good predictor of moderate weight loss, less weight regain, or the avoidance of initial weight gain in adults (15). Moreover, individuals who weigh themselves regularly tend to eat fewer calories compared to those who don’t, up to 300 calories per day in some cases, which is particularly helpful for maintaining energy balance (16, 17).

11. Aim for consistency, not perfection.

For long-term weight loss maintenance, it’s important to aim for consistency, not perfection. While weight loss requires more rigidity and diligence, weight maintenance is more fluid, and there is more room for indulgence.

Fluctuations and plateaus in weight are to be expected, and setbacks are normal. Whether it’s a missed workout, an indulgent restaurant meal, or a weekend away, a little time “off track” is nothing to worry about or a reason to give up on the process. Rather, the objective is to aim for long-term consistency in your food, exercise, and lifestyle choices.

12. Find a support system.

Much like a weight loss journey, finding a support system is incredibly helpful on a weight maintenance journey. Finding the continued motivation and strong sense of discipline to continue the healthy habits required to maintain weight loss can be difficult alone.

Having a friend, co-worker, or family member who shares similar goals and values can help to hold you accountable and inspire you to keep going. In fact, research has shown that having a buddy to pursue weight management goals significantly increases the likelihood of success (18, 19).

FAQs

Is it possible to maintain weight loss?

Yes, by closely monitoring food choices, exercising regularly, self-monitoring weight, and finding a supporting system, it is possible to maintain weight loss.

What helps maintain weight loss?

Research shows that the most common diet and lifestyle strategies implemented by weight loss maintainers are eating a diet low in fat, eating breakfast regularly, frequent self-monitoring of body weight and food intake, and high levels of regular physical activity.

The Bottom Line

While weight loss maintenance can be difficult, it is possible and can be achieved with effective diet and lifestyle strategies. To prevent weight regain after a weight loss journey, focus on following a dietary pattern you enjoy while enjoying treats in moderation, eating breakfast regularly, prioritizing protein and fiber, exercising regularly, practicing mindful eating, self-monitoring weight and food intake, and finding a support system.

Peanut Butter Frozen Yogurt Bark

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Topped with a salted dark chocolate layer, this peanut butter frozen yogurt bark is a healthy and high-protein snack idea. Whip it up and store it in the freezer for a family-friendly sweet treat.

Stack of peanut butter frozen yogurt bark on a white plate with a bowl of melted chocolate and bowl of chopped peanuts in the background.

I shared a frozen yogurt bark recipe a couple of years ago, but wanted to share an additional version with amped up protein and flavor, and what better way to do it than with chocolate and peanut butter?!

This 10-minute chocolate peanut butter frozen yogurt bark recipe is easy to make and versatile. Once you’ve got the bark prepared, you can top it with a variety of toppings, such as peanuts, granola, or fresh berries, to make a tasty treat that will satisfy a sweet tooth that even the kids will enjoy.

Close of chocolate peanut butter frozen yogurt bark with flaky salt on top on parchment paper.

Why You’ll Love It

  • Easy to Make – Made with 5 ingredients, one bowl, and one sheet pan, this chocolate PB frozen yogurt bark is incredibly easy to prepare.
  • High in Protein – The combination of Greek yogurt and peanut butter ensures this recipe has 8 grams of protein per serving.
  • Keeps Well – Once frozen, this peanut butter yogurt bark keeps in the freezer for up to 3 months.

Ingredients + Substitutions

  • Greek Yogurt – To add some protein. The recipe calls for plain Greek yogurt, but regular yogurt or skyr would also work well.
  • Peanut Butter – To add some healthy fats and protein. The recipe calls for natural peanut butter, but conventional peanut butter and almond butter will also work. You can also use powdered peanut butter if desired. See the notes section of the recipe card for details.
  • Honey – To add a bit of sweetness. The recipe calls for honey, but maple syrup and agave nectar would also work.
  • Chocolate Chips – For the chocolate toppings. The recipe calls for dark chocolate, but milk chocolate and semi-sweet chocolate chips would also work.
  • Coconut Oil – To add some healthy fats and soften the chocolate layer, although optional.
  • Salt – While optional, a bit of flaky sea salt enhances the flavor of the chocolate.
Glass bowl with Greek yogurt, peanut butter, honey, and vanilla extract.
Glass bowl with peanut butter Greek yogurt mixture.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the Greek yogurt for coconut yogurt and use dairy-free chocolate chips.

Parchment lined baking sheet with peanut butter yogurt mixture spread evenly across it.
Parchment lined baking sheet with frozen peanut butter yogurt mixture with melted dark chocolate on top.

Red’s Nutrition Tip

The recipe calls for Greek yogurt, as I think it provides a richer and creamier texture, as well as a boost of protein. That said, you can use regular or Greek yogurt in this frozen yogurt bark, and plain yogurt, vanilla yogurt, non-fat yogurt, and whole milk yogurt will all work.

Parchment lined baking sheet chocolate peanut butter frozen yogurt bark with flaky salt broken cut into pieces.

Serving Suggestions

The peanut butter frozen yogurt bark is a good source of protein and healthy fats, making it a filling sweet snack. That said, you can adapt it to suit your personal calorie or macro needs, for example:

  • To make it a more balanced snack, serve it with some fresh fruit to add some fiber.
  • To make it higher in protein, add vanilla protein powder to the yogurt mixture.
  • To add some texture and flavor, sprinkle some homemade granola or crushed or roasted peanuts on top of the chocolate layer.

Storage

Once frozen and broken into pieces, the chocolate peanut butter frozen yogurt bark can be stored in an airtight container or freezer-safe bag in the freezer for up to 3 months.

More Peanut Butter Snack Ideas:

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Stack of peanut butter frozen yogurt bark on a white plate with a bowl of melted chocolate and bowl of chopped peanuts in the background.

Peanut Butter Frozen Yogurt Bark

Author: Stephanie Kay

This chocolate peanut butter frozen yogurt bark is the perfect snack on a hot day. It’s easy to make, cold, and full of protein.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 12 squares 1x
  • Category: Snack
  • Method: No Cook
Print Recipe

Ingredients

  • 2 cups plain Greek yogurt
  • 1/2 cup natural peanut butter
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla extract
  • 1 cup dark chocolate chips
  • 1 tablespoon coconut oil (optional)
  • Flaky sea salt (optional)

Instructions

  1. Line a large rimmed baking sheet with parchment paper and set aside.
  2. In a large mixing bowl, add the yogurt, peanut butter, honey, and vanilla extract, and whisk until well combined.
  3. Pour the yogurt mixture onto the lined baking sheet, using a spatula to spread it into a thin layer, roughly 1/4″ thick. Set aside.
  4. Add the chocolate chips and coconut oil (optional) to a small microwave-safe bowl, then place in the microwave and cook in 30 increments, stirring in between, until the chocolate is melted and smooth.
  5. Once melted, pour the melted chocolate over the peanut butter yogurt mixture and, using a spoon or silicone spatula, spread it out evenly.
  6. Optional: Top the chocolate layer with a sprinkle of flaky sea salt.
  7. Transfer the baking sheet to the freezer and leave until firm, about 2-3 hours.
  8. Once frozen, remove the baking sheet from the freezer and slice or break the bark into pieces.
  9. The peanut butter frozen yogurt bark can be eaten immediately or stored in an airtight container or plastic bag in the freezer for up to 3 months. 

Notes

To Use Plain Yogurt: Swap the Greek yogurt for equal parts regular yogurt.

To Use Almond Butter: Swap the peanut butter for equal parts natural almond butter.

To Use Powdered Peanut Butter: Swap the peanut butter for 1/4 cup powdered peanut butter.

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

Nutrition

  • Serving Size: 1 square
  • Calories: 214 calories
  • Sugar: 11 grams
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Protein: 8 grams

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18 Ways to Add Protein to a Salad

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Salads are a great way to add more fresh veggies to your diet; however, without a substantial amount of protein, they can easily leave you unsatisfied and hungry. Here list of ways you can add protein to a salad to make it a more well-balanced meal.

White bowl with kale, tri-color quinoa, roasted chickpeas, and roasted squash on a dark background with a grey tea towel, utensils, and a glass of water.

Table of contents

While most salads contain a source of fiber and complex carbohydrates from vegetables, and healthy fats from salad dressing, many salads contain very limited protein. Adding a source of animal or plant protein to a salad helps to create a balanced meal by ensuring it contains all three macronutrients.

Balanced meals are crucial for maintaining optimal health because they provide the body with the necessary nutrients, energy, and support for various bodily functions and overall well-being. Consuming well-balanced meals with protein, carbohydrates, fiber, and fats helps to increase satiety, enhance energy levels, balance blood sugar, and support athletic performance and body composition.

Although exactly how much protein you need varies based on the individual and their goals, adequate protein intake is essential for optimal health. Whether you prefer to incorporate plant-based proteins in your salad or add a high-protein, low-calorie food on top of your salad, here is a list of easy protein toppings for a nutritious salad.

Infographic of protein for salad ideas.

List of Proteins for Salad

Whether you choose to add one source, two sources, or a combination of a few, here are 18 easy and creative ways to add protein to a salad.

1. Chicken

Cooked chicken is arguably the most popular protein for salad. Be it grilled chicken breast, chicken thigh, or leftover rotisserie meat, chicken is a great source of lean protein that can quickly add a much-needed boost to any meal. Not to mention, it can be added hot or cold, making it a great use of leftovers or a simple meal prep strategy to ensure you have high-protein salads all week long.

Nutrition: A 3-ounce serving of cooked chicken breast provides 27.3 grams of protein (1).

2. Steak

Beef, along with other forms of red meat, is one of the most nutrient-dense sources of protein, containing all essential 9 amino acids, as well as iron, zinc, selenium, niacin, vitamin B12, vitamin B6, and fat-soluble vitamins A and E (2). In addition to a wide variety of vitamins and minerals, beef is a good source of omega-3 fatty acids, creatine, taurine, glutathione, CLA, and cholesterol (3). Although steak tends to be the most popular choice when it comes to salads, all cuts of red meat, be it ground beef or striploin, easily work as a high-protein topping to any salad.

Nutrition: A 3-ounce serving of grilled steak provides 23.2 grams of protein (2).

3. Salmon

Be it fresh, frozen, canned, or smoked, salmon is a rich source of protein and healthy fats, specifically heart-healthy omega-3 fatty acids. In fact, salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); the essential fatty acids that cannot be manufactured by the body and, therefore, must be consumed in our diet. Omega-3 fatty acids have been shown to have major health benefits, including decreasing inflammation, lowering blood pressure, and improving the function of the cells that line your arteries (4, 5, 6). Whether it’s a smoked salmon salad or salmon Nicoise salad, salmon is a great protein for salad.

Nutrition: A 3-ounce serving of cooked salmon provides 21.6 grams of protein (7).

4. Shrimp

Shrimp is one of the most commonly consumed shellfish and for good reason; it has an impressive nutritional profile. Shrimp is a good source of complete protein and a rich source of micronutrients, including selenium, iron, and Vitamin B12, while being relatively low in calories (8). Shrimp comes in many different sizes and colors and can be easily found fresh, frozen, raw, or cooked in major grocery stores. Plus, it’s incredibly quick to cook, making it a great protein to add to a salad.

Nutrition: A 3-ounce serving of cooked shrimp provides 20.4 grams of protein (8).

5. Canned Tuna

Canned tuna, or any canned fish, is another lean source of protein that pairs well with any salad. Of most canned fish, canned tuna has a slightly more neutral taste and, therefore, works well on its own, tossed into a mixed salad with dressing, or a tuna salad mixture. If you are concerned about calorie content, be sure to opt for water-packed tuna as opposed to oil-packed tuna, which contains more fat and calories per serving.

Nutrition: A 3-ounce serving of canned tuna provides 20.1 grams of protein (9).

6. Crab Meat

Crab is a good source of lean protein that delivers all of the nutritional benefits of seafood without the fishy aftertaste. Cooked crab meat, or crabmeat, can be found fresh, frozen, or canned, and is commonly available in Dungeness and Alaskan King varieties. In addition to real crab meat, imitation crab meat, the stuff commonly found in seafood salad, crab cakes, and California sushi rolls, is easily found at major grocery stores. Also known as surimi, imitation crab meat known as is made from real seafood, most commonly pollock, and is also a good source of lean protein.

Nutrition: A 3-ounce serving of cooked crab meat provides 16.5 grams of protein (10).

7. Tempeh

Tempeh is made of pressed fermented soybeans and has a firm texture and slightly nutty taste. Tempeh is one of the best sources of vegetarian protein and is also a source of beneficial bacteria in the form of probiotics. Much like tofu, tempeh makes a wonderful protein-packed addition to any salad or bowl and can be prepared by grilling, steaming, roasting, or pan-frying.

Nutrition: A 3-ounce serving of cooked tempeh provides 16.2 grams of protein (11).

8. Edamame

Edamame are immature green soybeans and are a hearty and high-protein topping for a salad. They are one of the few sources of vegetarian protein that contain all essential amino acids and are also a great source of fiber. Shelled edamame beans can be added to a green salad or mixed with grains or lentils to make a filling, make-ahead salad.

Nutrition: A 3/4-cup serving of shelled edamame provides 13.8 grams of protein (12).

9. Lentils

Lentils are a good source of plant-based protein and fiber and come in a wide variety of types and colors. Although they can be used as a topping to a leafy green salad, lentils work particularly well in a make-ahead lentil salad as they can last for days dressed in the fridge. When adding lentils to a salad it’s best to cook them al dente to ensure they still have a little bite to them to avoid a mushy salad topping.

Nutrition: A 3/4-cup serving of cooked lentils provides 13.4 grams of protein (13).

10. Boiled Eggs

Whether they are soft-boiled or hard-boiled, eggs are an inexpensive and convenient source of protein that works well in green salads, bean salads, potato salad, and grain salads alike. All varieties of eggs are a good source of protein, a rich source of healthy fats, and provide over a dozen essential nutrients (14). While you can certainly cook eggs at home, hard-boiled eggs are also easily found at all major grocery stores, making them a great no-cook protein source.

Nutrition: A serving of 2 large, hard-boiled eggs provides 12.5 grams of protein (15).

11. Deli Meat

Deli meat often gets a bad rap; however, it is a delicious and convenient way to quickly add protein to a salad for a healthy lunch. Whether it’s turkey, chicken, ham, or beef, a few slices of deli meat can easily take the protein content of any salad from moderate to high, like a chopped Italian deli salad. When shopping for deli meat, be sure to read the label and opt for versions with limited additives, preservatives, and lower sodium content.

Nutrition: A 3-ounce serving of sliced turkey provides 11.5 grams of protein (16).

12. Beans

Be they black, white, or kidney, beans are a source of vegetarian protein and another great protein for salad. Whether you want to make them the base of the salad or a topping to one, beans add a much-needed boost of protein and fiber to any meal. Although cooking beans from scratch is a much more economical choice, canned beans are equally as nutritious as dry beans and can help to save you a lot of time in the kitchen.

Nutrition: A 3/4-cup serving of cooked black beans provides 11.4 grams of protein (17).

13. Chickpeas

Along with beans and lentils, chickpeas are a member of the legume family and a source of vegetarian protein and fiber. Albeit their overall protein content is low compared to their carbohydrate content, every bit of protein counts and helps to increase protein intake. Although often consumed cold in salads, chickpeas can easily be toasted or baked to create a crispy and crunchy protein topping for a salad.

Nutrition: A 3/4-cup serving of cooked chickpeas provides 10.9 grams of protein (18).

14. Cheese

Whether you choose to make it the star of the show, like in a grilled halloumi salad or burrata salad, or a condiment paired with other sources of protein, cheese is a great way to add protein to a salad. Gram per gram, Parmesan, Gruyere, and Swiss cheese are the highest protein cheeses. Although non-dairy cheese is a great alternative for individuals with allergies or following a plant-based diet, they do not provide the same amount of protein as traditional cow or goat milk cheese.

Nutrition: A 1-ounce serving of parmesan cheese provides 10.1 grams of protein (19).

15. Tofu

Made from condensed soybean curd, tofu is one of the most popular sources of vegetarian protein. Unlike some plant proteins, tofu contains all essential amino acids, although not in the same ratios as animal protein, and it is often considered a more optimal source of vegetarian protein (20). In addition to protein, tofu is also a source of carbohydrates and fat. Tofu is available in soft, firm, and extra-firm formats, and can easily be sliced and grilled, baked, or roasted, making it a great way to add protein to a salad.

Nutrition: A 3-ounce serving of extra-firm, cubed tofu provides 8.0 grams of protein (21).

16. Whole Grains

Compared to animal proteins, whole grains are not a substantial source of protein or a complete protein; however, they remain a good option for vegetarians or individuals following a plant-based diet. Of all whole grains, wheat berries, teff, and amaranth are the highest protein grains. Much like beans, lentils, and chickpeas, whole grains such as farro, brown rice, and quinoa work well as a topping or a base to add protein to a salad.

Nutrition: A 3/4-cup serving of cooked Kamut provides 8.0 grams of protein (22).

17. Nuts and Seeds

Although primarily sources of fat, nuts and seeds do contain moderate amounts of protein and can be used to add protein to a salad. Comparatively speaking, peanuts, almonds, and pistachios are the highest protein nuts, and hemp seeds, pumpkin seeds, and sunflower seeds are the highest protein seeds. To help mitigate excessive calorie intake, nuts and seeds are best paired with another source of protein, as they are rich sources of healthy fats and, when consumed in excess, can quickly increase calorie intake.

Nutrition: A 1-ounce serving of raw peanuts provides 6.7 grams of protein (23).

18. Bacon

Although vilified as a dietary evil, bacon is a good source of healthy fats and protein. This cured meat contains 50% monounsaturated fat, the same “healthy” fat found in olive oil, along with 40% saturated fat, 10% polyunsaturated fat, and a moderate amount of cholesterol (24). In fact, 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 (25). So, whether you’re only using pork bacon or turkey bacon, a couple of slices of bacon is a great way to add protein to a salad.

Nutrition: A 2-slice serving of cooked bacon provides 5.2 grams of protein (26).

Examples of High-Protein Salad Recipes

The Bottom Line

Be it chicken, steak, salmon, eggs, tofu, beans, or lentils, there are plenty of ways to add protein to a salad. Including protein in a salad can help to create a well-balanced meal, and regular protein intake has been shown to support weight loss, increase muscle mass and strength, curb hunger, speed up recovery after exercise, and help individuals maintain a healthy weight.

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.

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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