Stephanie Kay Nutrition

Real Food for Real Life

Ground Beef Stir Fry

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Made with a homemade stir-fry sauce and ready in 30 minutes, this ground beef stir fry recipe is perfect for a quick and easy weeknight dinner. Plus, it’s super versatile, so you can use any fresh or frozen veggies you like.

Two plates of ground beed stir fry on top of white rice with sesame seeds and green onions sprinkled on top with chopsticks.

If the aisle of stir fry sauces has got you stumped for a healthy choice, you’re certainly not alone. While there are lots of good store-bought stir fry sauces – and reading the ingredients can help you figure this out – it’s so easy to make at home, and you can save a lot of money in the process!

With some pantry staples, you can easily create a homemade sauce that is nutritious and delicious. Plus, you can make a double or triple batch and store it in the fridge for a couple of weeks until you’re ready to turn a humble pound of ground beef into tasty ground beef stir fry.

Close up of a white plate with white rice and ground beef stir fry on a white background.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this ground beef stir fry is perfect for a weeknight dinner.
  • Made in One Pan – This easy recipe keeps prep time and cleanup to a minimum.
  • High in Protein – Made with extra-lean ground beef, these bowls have over 30 grams of protein per serving.
  • Versatile – This stir-fry is great for a fridge clean out dinner as you can use any frozen or fresh veggies you like.
  • Keeps Well – Leftovers keep well in the fridge and freezer, making it a great meal prep idea.
Ingredients for ground beef stir fry: white rice, extra lean ground beef, green onions, red bell pepper, broccoli florets, garlic, ginger, soy sauce, chili paste, sesame oil, rice vinegar, brown sugar, and sesame seeds.

Ingredients + Substitutions

  • Ground Beef – To add some animal protein, you can use regular, lean, or extra-lean ground beef. While the recipe is designed for ground beef, but it works equally well with ground pork, ground turkey, or ground chicken.
  • White Rice – To add some carbohydrates. The recipe calls for white rice, but you can use brown rice or cauliflower rice if preferred, or serve the stir fry over ramen noodles instead.
  • Vegetables – To add some fiber and micronutrients. The recipe calls for bell pepper, snap peas, and broccoli, but green beans, mushrooms, green cabbage, bok choy, or water chestnuts would also work well. I opted to use fresh vegetables, but you can use frozen vegetables if needed; see the notes section of the recipe card for details.
  • Soy Sauce – To add some saltiness and make the homemade sauce. I use regular soy sauce, but low-sodium soy sauce will work just as well.
  • Sesame Oil – You can use regular or toasted sesame oil, or use olive oil instead.
  • Rice Vinegar – To balance the flavors of the stir-fry sauce.
  • Chili Paste – To add some spice. The recipe calls for chili sauce, but gochujang, sambal, and sriracha all work well, or you can use red pepper flakes instead.
  • Brown Sugar – To add a hint of sweetness to the sauce. You can swap it for maple syrup or brown sugar if you like.
  • Garlic and Ginger – To flavor the sauce. The recipe calls for fresh ginger and garlic, but you can use ground ginger and garlic powder if needed. See the notes section of the recipe card for details.
  • Green Onions – To flavor the beef and serve, although optional.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

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

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

Pan with cooked ground beef with green onions.
Pan with stir-fried vegetables.

Red’s Nutrition Tip

Using extra-lean beef in this recipe helps to increase the protein content while keeping the calorie content to a minimum due to the limited fat. Using low calorie, high protein foods is particularly helpful for people on a weight loss journey trying to create a calorie deficit.

Serving Suggestions

When served with rice, this ground beef stir fry is a balanced meal with protein, carbohydrates, fiber, and fats. That said, you can easily adapt it to meet your personal dietary needs. For example:

  • To make it lower in fat, drain any excess fat from the pan before adding the veggies, or swap the ground beef for ground turkey or ground chicken.
  • To make it low carb, swap the rice for cauliflower rice.
  • To make it higher in fiber, swap the white rice for brown rice.
  • To make it low sodium, use low-sodium soy sauce.
Pan with ground beef stir fry with a green tea towel with sesame seeds, soy sauce, and green onions on the side on a white background.

Storage + Reheating

To Refrigerate: Allow the ground beef stir-fry and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the stir fry and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat rice and beef stir-fry in the microwave for 2-3 minutes or until warm.

Two plates of easy ground beef stir fry with homemade stir fry sauce on a white background with wood chopsticks and sesame seeds in a wooden bowl.

More Ground Beef Recipes:

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Two plates of ground beed stir fry on top of white rice with sesame seeds and green onions sprinkled on top with chopsticks.

Ground Beef Stir Fry

Author: Stephanie Kay

Ready in 30 minutes and with over 30 grams of protein per serving, this veggies-loaded ground beef stir fry is perfect for a quick, easy, and healthy dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Asian
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Ingredients

  • 1 1/2 cups white rice, dry
  • 2 teaspoons sesame oil
  • 1 pound extra-lean ground beef
  • 2 green onions, white parts, sliced
  • 1 red bell pepper, thinly sliced
  • 1 cup snap peas
  • 2 cups broccoli florets

Stir Fry Sauce:

  • 1/3 cup soy sauce
  • 1 tablespoon chili paste, plus more as desired
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame oil
  • 1 tablespoon brown sugar, or maple syrup
  • 2 cloves garlic, finely minced or grated
  • 1 inch ginger root, finely minced or grated

To Serve:

  • Sesame seeds
  • Green onions, green parts

Instructions

  1. In a 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 small bowl, add the sauce ingredients: soy sauce, chili paste, rice vinegar, sesame oil, brown sugar, minced garlic, minced ginger, and whisk until well combined. Taste and adjust the spice level as desired, then set it aside.
  3. In a large skillet on medium-high heat, add the onions (white part only) and ground beef, breaking it up with a wooden spoon or spatula, and cook for 5-6 minutes or until lightly browned and cooked through. Once cooked, transfer the ground beef to a plate and set aside.
  4. In the same pan on medium heat, add the bell peppers, snap peas, and broccoli florets and cook, stirring occasionally, for an additional 3-4 minutes or until the vegetables are tender.
  5. Once the veggies are cooked, return the cooked ground beef to the pan, pour in the stir-fry sauce, stir to combine with the vegetables, and allow to cook for a final 2-3 minutes until the sauce has reduced and has been absorbed.
  6. The ground beef stir fry can be served immediately over rice with a sprinkle of sesame seeds and green onions. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

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

To Use Onion Powder: Swap the white parts of the green onions for 1/2 teaspoon onion powder and add it to the stir-fry sauce.

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

To Use Ground Ginger: Swap the ginger root for 1 teaspoon garlic powder.

To Use Frozen Vegetables: Swap the red bell pepper, snap peas, and broccoli florets for 4 cups of frozen stir-fry vegetables. Add them, still frozen, in step #4 and increase the cooking time to 6-7 minutes or until warmed through.

Nutrition

  • Serving Size: 1 serving
  • Calories: 495 calories
  • Sugar: 7 grams
  • Fat: 9 grams
  • Carbohydrates: 68 grams
  • Fiber: 4 grams
  • Protein: 34 grams

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Discretionary Calories 101: What are They?

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Most people know what calories are, but have you heard of the term “discretionary calories”? These non-essential calories are the “fun” calories we can, and should, enjoy in our diet. So, here is everything you need to know about discretionary calorie allowance: what they are and how many you should eat.

Cappuccino in a white mug with an almond croissant and small pastry on a white plate on a white table outdoors.

Table of contents

What are discretionary calories?

Discretionary calories are the “extra” calories in your diet after your daily needs for essential nutrients are met. The term “discretionary calorie allowance” was specifically defined by the USDA in the 2005 dietary guidelines to represent the margin of calories remaining when recommended nutrient intakes are met through a predominance of nutrient-dense foods (1).

Often referred to as “empty calories”, discretionary calories are the calories from added sugars, solid fats, and alcohol that can be included in your calorie budget once macronutrient and micronutrient needs have been met. Macronutrients are nutrients the body needs in larger amounts, including protein, carbohydrates, and fats, which give the body energy, repair tissues, and regulate bodily processes, and micronutrients are nutrients the body needs in smaller amounts, including vitamins and minerals, to ensure growth and cell function.

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 whole foods (1). For example, on a 2,000-calorie-a-day diet, 1,600 to 1,800 calories (80-90%) should be consumed from essential calories from nutrient-rich foods, while the remaining 200-400 calories (10-20%) can be consumed from discretionary calories from foods with added sugar, fat, or alcohol.

Infographic on discretionary calories with examples.

Examples of Discretionary Calories

Here is a list of examples of discretionary calories with added sugars, solid fats, or alcohol.

  • Dairy products with added sugars, such as flavored yogurt, chocolate milk, ice cream, pudding, etc.
  • Fruits with added sugars, such as canned fruit, jam, jelly, etc.
  • Grain products with added sugars and/or fats, such as cereals, granola bars, crackers, etc.
  • Baked goods with added sugars and/or fats, such as cakes, cookies, pies, etc.
  • Processed meats with added fat, such as hot dogs, luncheon meat, etc.
  • Foods with added sugar, such as candy, chocolate, syrup, etc.
  • Beverages with added sugars, fruit juices, soft drinks, iced tea, lemonade, etc.
  • Alcoholic beverages, such as wine, beer, spirits, cocktails, etc.

The best way to identify discretionary calories is to read food labels carefully. While many food products can offer misleading claims and health benefits, the ingredients list is the only way to determine what the product contains and if it contains added sugars or solid fats.

For example, a brand of granola bars may claim to be “Made with Whole Grains” and be “High in Fiber”; however, if the ingredients do not list whole grains in the first couple of ingredients or it contains copious amounts of added sugar, they would be classified as discretionary calories, not a nutrient-dense food choice.

How to Calculate Discretionary Calories

To determine your discretionary calorie allowance, you must first determine your total daily caloric needs. Your total daily calorie needs, or target calorie intake, are based on your metabolism, which is influenced by your age, sex, height, weight, activity level, and goals.

Your recommended discretionary calorie allowance can be calculated as follows:

  1. Use a TDEE calculator to determine your estimated daily calorie needs.
  2. Adjust your daily calorie needs to support your personal health goals. For example:
  3. Multiply your daily calorie needs by 0.1 and 0.2 to determine the range of your discretionary calorie allowance.

The table below shows the discretionary calorie allowance that can be accommodated for various recommended daily calorie intakes.

Total Daily Calorie IntakeEssential CaloriesDiscretionary Calories
1,200 calories960-1,180 calories120-240 calories
1,500 calories1,200-1,350 calories150-300 calories
1,800 calories1,440-1,620 calories180-360 calories
2,000 calories1,600-1,800 calories200-400 calories
2,200 calories1,760-1,980 calories220-440 calories
2,500 calories2,000-2,250 calories250-500 calories
2,800 calories2,420-2,520 calories280-560 calories
3,000 calories2,400-2,700 calories300-600 calories
3,200 calories2,560-2,880 calories320-640 calories
3,500 calories2,800-3,150 calories350-700 calories

How often should you consume discretionary calories?

While discretionary calories should be consumed occasionally and in moderate amounts, the exact frequency at which they are consumed is best determined by the individual.

Given that the discretionary calorie allowance is a percentage of total calorie intake, it can be divided across meals, days, weeks, or months. For instance, discretionary calories can be consumed as a small treat or indulgence each day, used for larger “cheat meals” during the week, or applied during a week of vacation during a month.

Exactly how someone chooses to consume these empty-calorie foods depends largely on personal preference. While research has shown that “planned hedonic deviations” increase the motivation to pursue goals and adhere to a healthy diet, approaches can vary (2). The “best” frequency for consuming discretionary calories is one that you enjoy and that helps you maintain a balanced diet the large majority of the time.

How to Minimize Discretionary Calories Consumed

Here are some tips to help maximize your consumption of nutrient-dense food and minimize your consumption of discretionary calories.

1. Prioritize whole foods.

By prioritizing whole foods, you can help to ensure you are consuming nutrient-dense foods. Whole foods are considered unprocessed or minimally processed foods and include fresh fruit, vegetables, whole grains, beans, lentils, nuts, seeds, eggs, dairy, poultry, meat, and seafood. These foods are generally low-calorie density foods; however, they are rich in essential nutrients, which are crucial for optimal health.

2. Read food labels.

By reading food labels, particularly the list of ingredients, you can determine whether the food product contains any added sugars or solid fats to be considered discretionary calories and to what extent. Ingredient lists on food labels are listed in descending order by weight, including added water, with the ingredient present in the largest amount listed first and the ingredient present in the smallest amount listed last.

3. Create balanced meals.

Eating balanced meals with a source of protein, carbohydrate, fiber, and fat can help to ensure you are consuming the majority of your calories from nutrient-dense foods. Focusing on consuming all three macronutrients at breakfast, lunch, and dinner, most of the time, allows for a small amount of discretionary calories to be consumed during the day as snacks or “treats”.

4. Don’t label foods as “good” or “bad”.

The dichotomizing of foods as “good” or “bad” creates an unnecessary morality around found choices and, for certain individuals, can promote unhealthy or binge eating behaviors, making minimizing discretionary calories more difficult. It’s important to understand that all foods fit in a healthy diet – whole foods and processed foods – and, rather, it is their ratio of consumption that is vital for optimal health.

5. Take time to indulge.

Balance cannot exist without periods of imbalance, which is why discretionary calories and essential calories are both required in a healthful diet. It is important to enjoy treats and cheat meals as they provide pleasure and joy, allow for cultural experiences and connection, and provide a psychological release during periods of dieting. And while indulgence is important, the practice of mindful eating can help to remind us to honor our body and hunger cues in the process.

The Bottom Line

Discretionary calories are the “extra” calories in your diet after your daily needs for essential nutrients are met and are typically found in foods with added sugars, solid fats, and/or alcohol. Discretionary calories should represent no more than 10-20% of an individual’s total calorie intake, while the other 80-90% of calorie intake should come from nutrient-dense whole foods. Examples of discretionary calories include candy, cakes, cookies, chips, chocolate, hot dogs, soft drinks, beer, and wine.

Greek Potato Chicken Tzatziki Bowls

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These Greek-inspired potato and chicken tzatziki bowls are an easy dinner recipe the whole family will love. Loaded with lemon potatoes, grilled chicken thighs, tzatziki sauce, and crumbled feta cheese, every bite is full of flavor.

Close up of two Greek potato chicken tzatziki bowls with a side of pita bread and fresh mint on a white background.

If you know me, you know I love a good bowl meal. Be it my spread, bread, and veg bowls or my sheet pan halloumi bowls, I love a dinner that is quick to prepare, high in protein, full of flavor, and serves perfectly in a bowl, and these chicken tzatziki bowls are exactly that!

These Greek chicken bowls are inspired by all of my favorite Greek flavors and textures. While they may not be traditional, they are a quick and easy meal that you can make together on a busy weeknight when you want (or need) dinner on the table in a hurry. And, to make things even more fun for the family, you can serve the buffet DIY style and allow everyone to assemble their bowl just the way they like it.

Two chicken tzatziki bowls on a white background with lemon wedges, fresh mint, black pepper, and pita bread on a white background.

Why You’ll Love Them

  • Full of Flavor – With a combination of creamy tzatziki sauce, salty feta cheese, lemony potatoes, and marinated chicken, these bowls are packed full of Greek flavors.
  • High in Protein – With over 35 grams of protein per serving, these bowls are sure to be filling.
  • Keeps Well – These bowls keep well in the fridge and freezer, making them a delicious and healthy meal prep idea.
Ingredients chicken tzatziki bowls: yellow potatoes, chicken thighs, lemon, olive oil, oregano, garlic, kalamata olive, red onion, cucumber, grape tomatoes, leafy greens.

Ingredients + Substitutions

  • Chicken – To add some protein. The recipe calls for boneless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
  • Potatoes – To add some carbohydrates. I used yellow potatoes, but any type of potato will work.
  • Tzatziki – To add some more protein, healthy fats, and flavor. You can use store-bought tzatziki sauce or make homemade tzatziki with plain Greek yogurt, cucumber, garlic, lemon, dill, and parsley.
  • Garlic – To make the Greek marinade for the potatoes and chicken. The recipe calls for garlic cloves, but garlic powder will work just as well. See the notes section of the recipe card for details.
  • Oregano – To flavor the chicken and potatoes. The recipe calls for dried oregano, but fresh oregano will work just as well. See the notes section of the recipe card for details.
  • Paprika – To add a bit of spice to the lemon potatoes, although optional.
  • Veggies – A combination of leafy greens, cucumber, tomatoes, and red onion to make a simple salad for the bowls and add fiber and micronutrients.
  • Olives – To add some healthy fats. The recipe calls for kalamata olives, but any olives will work, or you can omit them completely.
  • Olive Oil – To add some more healthy fats and marinate and cook the chicken and potatoes.
  • Lemon Juice – To make the potato and chicken marinade. I used fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if needed.
  • Fresh Herbs – A sprinkle of fresh dill and fresh parsley to finish the bowls, although optional.
  • 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: Use coconut yogurt or dairy-free tzatziki sauce and omit the feta cheese.

Sheet pan with parchment paper with roasted lemon potato wedges.

Red’s Nutrition Tip

These Greek chicken tzatziki bowls are a hearty, healthy, and filling meal, thanks to the combination of potatoes and chicken. Not only is protein incredibly satiating, particularly low-calorie, high protein foods such as chicken thighs, but white potatoes are considered one of the most filling foods.

Serving Suggestions

These Greek chicken bowls are a balanced meal with protein, carbohydrates, fiber, and fats. That said, they can easily be adapted to suit your personal calorie or macro needs. For example:

  • To add more protein, add an additional 1/2 pound of chicken thighs to the recipe.
  • To make it low carb, swap the potatoes for cauliflower rice.
  • To make it lower in fat, swap the chicken thighs for chicken breasts, cut the olive oil in half, and/or use tzatziki sauce made with fat-free yogurt.
  • To make them more filling, serve them with a side of pita bread.
Cast iron skillet with seared Greek chicken thighs.

Storage + Reheating

To Refrigerate: Allow the chicken and potatoes to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. The veggies and tzatziki sauce can be stored in separate airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, you can freeze cooked chicken and potatoes by adding them to an airtight container and storing them in the freezer for up to 3 months. Freezing the veggies and tzatziki sauce is not recommended.

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

Tzatziki chicken bowl with greek potato wedges, leafy greens, tomatoes, cucumber, and feta cheese.

More Greek Chicken Recipes:

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Close up of two Greek potato chicken tzatziki bowls with a side of pita bread and fresh mint on a white background.

Greek Potato Chicken Tzatziki Bowls

Author: Stephanie Kay

These Greek chicken tzatziki bowls with lemon-roasted potatoes are a delicious and easy dinner idea. Plus, leftovers keep well, so you can whip them up for a weeknight meal and enjoy them for lunch for days to come.

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

Ingredients

Potatoes:

  • 4 potatoes, cut into wedges
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice (about 1 lemon)
  • 2 cloves garlic, finely minced or grated
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Chicken:

  • 1 pound boneless skinless chicken thighs
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice (about 1 lemon)
  • 4 cloves garlic, finely minced or grated
  • 1 teaspoon dried oregano
  • 1/4 teaspoon paprika
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

Bowls:

  • 2 cups tzatziki sauce
  • 4 cups leafy greens
  • 1/2 cucumber, diced
  • 1 cup grape tomatoes, quartered
  • 1/2 cup kalamata olives, pitted and halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup feta cheese, crumbled
  • Lemon wedges, to serve
  • Fresh herbs, such as dill or parsley, to serve

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. In a medium bowl, add the potato wedges and the marinade ingredients: olive oil, lemon juice, lemon zest, minced garlic, dried oregano, salt, and pepper, and, using tongs or your hand, toss until the potatoes are well coated.
  3. Add the potato wedges to the baking sheet and then transfer them to the oven to bake for 20-25 minutes or until the potatoes are golden brown and can easily be pierced with a fork.
  4. In the same bowl, add the chicken thighs and the marinade ingredients: olive oil, lemon juice, minced garlic, dried oregano, paprika, salt, and pepper, and, using tongs or your hand, toss until the chicken thighs are well coated.
  5. In a pan or skillet on medium-high heat, working in batches, add the chicken thighs and cook for 5-6 minutes per side or until the chicken is cooked through to an internal temperature of 165°F. Once cooked, transfer the chicken thighs to a plate and set aside.
  6. While the chicken is resting, chop the cucumbers, cherry tomatoes, olives, fresh herbs, and lemon wedges.
  7. In a shallow serving bowl, dollop 1/2 cup of the tzatziki sauce into the bowl and then, using the back of a spoon, spread it across the bowl. Top with a handful of leafy greens, sliced cucumber, cherry tomatoes, and olives, then add roasted potatoes, sliced chicken, and a sprinkle of feta cheese, fresh herbs, and a lemon wedge.
  8. Leftover potatoes and chicken can be cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

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

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

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 580 calories
  • Sugar: 10 grams
  • Fat: 28 grams
  • Carbohydrates: 46 grams
  • Fiber: 7 grams
  • Protein: 39 grams

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Tzatziki

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Learn how to make homemade tzatziki sauce with this quick and easy recipe. Ready in 10 minutes, it’s the perfect condiment for any Mediterranean meal.

Close up of a small bowl of homemade tzatziki sauce with olive oil and dill on top with a serving spoon on a plate with pita bread.

While it’s easy to find tzatziki in most grocery stores, it’s so easy and inexpensive to make at home. With a handful of ingredients, you can create a rich and creamy cucumber yogurt dip that works well as a snack or a tasty sauce for grilled meats and salads. Not to mention, it keeps well in the fridge, so you can enjoy it for days and weeks to come.

So, if you’ve been looking to try tzatziki, give this easy tzatziki sauce recipe a try, I’m confident you’re going to love it.

Ingredients for homemade tzatziki sauce: Greek yogurt, English cucumber, garlic, lemon, olive oil, fresh mint, fresh dill, salt, and black pepper.

Ingredients + Substitutions

  • Greek Yogurt – Tzatziki is made with plain Greek yogurt; however, you can use whole milk, 2%, or low-fat yogurt. While traditional tzatziki sauce is made with strained yogurt, you can use Greek yogurt, regular yogurt, or sour cream if needed.
  • Cucumber – I prefer English cucumbers, as they have fewer and smaller seeds, but any style of cucumber will work.
  • Garlic – To flavor the tzatziki sauce, feel free to add more if you like it garlicky.
  • Lemon Juice – To add some acidity and balance the flavors. I think fresh lemon juice works best, but concentrate will also work.
  • Olive Oil – To ensure the tzatziki sauce is creamy, you can use regular or extra virgin olive oil.
  • Fresh Herbs – The recipe calls for a mixture of fresh dill and mint, however, you can also use parsley and/or dried herbs if needed. See the notes section of the recipe card for details.
Glass bowl with Greek yogurt, shredded cucumber, grated cucumber, olive oil, lemon juice, chopped dill, chopped mint, salt, and black pepper.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the Greek yogurt for coconut yogurt.

Glass bowl with creamy cucumber yogurt dip.

Red’s Nutrition Tip

While most people don’t consider it, homemade tzatziki sauce is a great source of protein. Not only is Greek yogurt high in protein, but when made with fat-free yogurt, it’s one of the best high-protein, low-calorie foods.

Serving Suggestions

Tzatziki can be used as a dip, sauce, condiment, or dressing. Some of my favorite ways to use tzatziki are:

  • Served with pita bread
  • Served with fresh veggie
  • Spread into sandwiches
  • Spread into gyros
  • Dolloped onto salads
  • As a dip for falafels
  • As a condiment for grilled meats
  • As a salad dressing
Platter with pita chips with tzatziki with lemon wedges and fresh mint on the side on a white background.

Storage

Homemade tzatziki sauce can be stored in an airtight container in the fridge for up to 2 weeks.

Recipes with Tzatziki Sauce:

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Close up of a small bowl of homemade tzatziki sauce with olive oil and dill on top with a serving spoon on a plate with pita bread.

Tzatziki

Author: Stephanie Kay

Ready in 10 minutes, this healthy homemade tzatziki sauce is easy to make and works well as a dip or a sauce.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2.5 cups 1x
  • Category: Snacks
  • Method: No Cook
Print Recipe

Ingredients

  • 2 cups Greek yogurt
  • 1 English cucumber
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, grated
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 1/2 teaspoon salt

Instructions

  1. Using a box grater on a cutting board or a food processor with the shredding blade, grate the cucumber into small pieces. Then transfer the grated cucumber to a fine mesh sieve, tea towel, or double lined paper towels, sprinkle with a pinch of salt, and press out as much water as possible.
  2. In a medium bowl, add the Greek yogurt, grated cucumber, lemon juice, olive oil, grated garlic, chopped dill, chopped mint, and salt and stir until well combined.
  3. Once mixed, taste and adjust the seasoning with additional herbs, salt, and pepper as desired.
  4. The tzatziki sauce can be served immediately or stored in an airtight container in the fridge for up to 2 weeks.

Notes

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

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

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

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 75 calories
  • Sugar: 3 grams
  • Fat: 4 grams
  • Carbohydrates: 4 grams
  • Fiber: 0 grams
  • Protein: 6 grams

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Sweet Potato and Sausage Frittata

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This sweet potato and sausage frittata is a hearty meal packed full of protein and veggies. It’s filled with roasted sweet potatoes, ground sausage, and spinach and is incredibly easy to make.

Plate with two slices of sweet potato and sausages frittata with a glass of orange juice, parsley, and crusty bread in the background.

I’ve said it before, and I’ll say it again: eggs are a highly underrated ingredient. Not only are they incredibly nutritious, containing vitamin D, A, and E, choline, iron, and folate, but they are versatile and work for any meal of the day.

While they are commonly thought of as a “breakfast food” in North America, the truth is there is no such thing as breakfast food. Food is food, and there are no rules about when you can eat it. So, whether you need a new make-ahead breakfast or an easy dinner idea, this sweet potato and sausage frittata recipe is absolutely delicious and a little something to take your egg recipes to the next level.

SKillet with sweet potato and sausage frittata with salt, parsley, and bread on the side with a plate with gold fork and knife and a tea towel.

Why You’ll Love It

  • High in Protein – The combination of eggs and sausage gives this frittata over 20 grams of protein per serving.
  • Keeps Well – This sausage and sweet potato frittata is a great meal prep idea as it keeps in the fridge for days.
  • Versatile – This recipe works well for breakfast, brunch, lunch, or dinner.
Ingredients for sausage sweet potato frittata: pork sausage, sweet potatoes, onion, spinach, eggs, milk, salt, and pepper.

Ingredients + Substitutions

  • Sausage – To add some animal protein. I used pork breakfast sausage, but you can use Italian sausage or chicken sausage if preferred.
  • Sweet Potatoes – To add some complex carbohydrates. The recipe calls for sweet potatoes, but white potatoes will also work.
  • Spinach – To add some veggies and fiber. The recipe calls for fresh spinach, but you can use frozen spinach if needed; see the notes section of the recipe card for details.
  • Onion – To add some flavor. The recipe calls for a whole onion, but you can use onion powder if needed; see the notes section of the recipe card for details.
  • Eggs – To add some more protein and healthy fats. I opted to use whole eggs, but you can use egg whites if preferred; see the notes section of the recipe card for details.
  • Milk – To make the egg mixture and add some protein.
  • Salt and Pepper – To season.
Sheet pan with parchment paper with raw diced sweet potatoes on top.
Sheet pan with parchment paper with roasted sweet potatoes on top.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for unsweetened almond milk.

Skillet with sautéed onion, browned sausage, diced sweet potatoes, and wilted spinach.
Skillet with onion, sausage, sweet potatoes, and spinach covered in an egg mixture.

Red’s Nutrition Tip

While I opted to use sweet potatoes in this frittata, you can certainly use white potatoes if preferred. In fact, sweet potatoes and white potatoes are much more nutritionally similar than people think, and white potatoes are one of the most filling foods.

Serving Suggestions

This sausage and sweet potato frittata is a good source of protein and fat. To make it a more balanced meal, I recommended serving it with a source of carbohydrates, such as bread. Moreover, you can adapt the recipe to meet your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of sausage to the recipe.
  • To add some carbohydrates, serve it with a side of crusty bread or breakfast potatoes.
  • To add fiber, add some veggies, such as zucchini and mushrooms, along with the spinach.
  • To make it lower in fat, swap the pork sausage for chicken sausage.
  • To add fat, add some shredded cheese to the egg mixture.
  • To add flavor, add a dash of hot sauce to the egg mixture.
Close up of a skilelt with sausage and sweet potato frittata with a slice on a spatula on top.

Storage + Reheating

To Refrigerate: Allow the frittata to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store them in the refrigerator for up to 4 days.

To Freeze: Allow the sausage sweet potato frittata to cool completely, then transfer slices to an airtight container and store them in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the sweet potato and sausage frittata 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.

Close up of two slices of sweet potato and sausage frittata on a white plate with gold utensils with a small glass of orange juice and parsley in the background.

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Plate with two slices of sweet potato and sausages frittata with a glass of orange juice, parsley, and crusty bread in the background.

Sweet Potato and Sausage Frittata

Author: Stephanie Kay

Packed with over 20 grams of protein per slice, this sausage and sweet potato frittata is a healthy meal idea that works for breakfast, lunch, or dinner.

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

Ingredients

  • 2 tablespoon olive oil
  • 2 small sweet potatoes, peeled and diced (about 2 cups)
  • 1 pound pork sausage, casings removed
  • 1 onion, diced
  • 2 cups spinach, roughly chopped
  • 8 large eggs
  • 1/3 cup milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Line a large baking sheet with parchment paper, add diced sweet potato, drizzle with 1 tablespoon of olive oil, and toss to coat. Transfer the baking sheet to the oven and bake for 15 minutes until the sweet potatoes are just tender enough to be pierced with a fork. Once cooked, remove from the oven and set aside
  3. In a 10-inch cast iron skillet or oven-proof pan on medium heat, warm the remaining olive oil, add the diced onion, and cook for 3-4 minutes until tender, stirring occasionally.
  4. Increase the temperature to medium-high heat, add the ground pork, and cook for an additional 4-5 minutes, breaking it apart with a wooden spoon or spatula, until no longer pink, cooked through, and lightly browned.
  5. While the pork is cooking, in a medium bowl, crack the eggs, add the milk, salt, and pepper, and whisk until well combined, then set aside.
  6. Add the roasted sweet potatoes and spinach, stirring to incorporate them with the pork mixture, and cook for an additional minute until the spinach is wilted.
  7. Pour egg mixture into the pan, spreading it out evenly to cover the sweet potato and sausage mixture.
  8. Keep the pan on the heat and continue cooking, without stirring, until the egg set on the side of the pan, about 3 minutes.
  9. Then transfer the cast iron skillet to the oven to bake for 10-15 minutes until the eggs are set and the frittata is cooked through.
  10. Once cooked, the frittata can be served immediately or cooled, and any leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon onion powder, skip step #3, and add in step #6.

To Use Frozen Spinach: Swap the fresh spinach for 1/4 cup frozen spinach. Thaw the spinach completely, then press it to remove any excess water, and add it in step #6.

To Use Egg Whites: Swap the whole eggs for 2 cups of liquid egg whites.

To Make it in a Pie Dish: Prepare the sweet potatoes, sausage, onions, and spinach in a pan as per steps #1 to #6, then transfer it to a greased pie dish, pour egg mixture over top, and transfer it to the oven to make for 20-25 minutes or until set.

Nutrition

  • Serving Size: 1 slice
  • Calories: 451 calories
  • Sugar: 4 grams
  • Fat: 35 grams
  • Carbohydrates: 13 grams
  • Fiber: 2 grams
  • Protein: 21 grams

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12 Foods High in Calcium

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Calcium is the most abundant mineral in the body, and it’s vitally important to strengthen bones and enhance optimal health. Here is a list of the foods high in calcium that you can add to your diet today to ensure you are reaching your recommended daily intake.

Milks, cheeses, almonds, broccoli, beans, spinach, and squash on a grey tea towel and cutting board on a dark background.

Table of contents

What is Calcium?

Calcium is a mineral and one of the many micronutrients required for optimal health. It is the most abundant mineral in the body and is considered a macromineral due to the relatively large amounts required in the diet. Calcium is naturally found in certain foods, added to others, and available as a dietary supplement.

Benefits of Calcium

Calcium is important for strong bones and teeth, as it gives them structure and hardness, and aids with normal muscle function, nerve function, hormone secretion, and blood clotting (1). Adequate calcium intake throughout life is also seen as a precautionary benefit as it helps mitigate the risk of developing osteoporosis during the aging process.

At birth, an infant’s body contains 20 to 30 grams of calcium, almost all of which is in the skeleton. This level rises quickly after birth, reaching about 1,200 grams in women and 1,400 grams in men by adulthood (1, 2). While these levels remain constant in men, they begin to decline in women as a result of increases in bone remodeling due to decreased estrogen production at the start of menopause, making calcium intake more important for perimenopausal and postmenopausal women.

Moreover, the body requires vitamin D for calcium absorption, and, therefore, the consumption of vitamin D-rich foods is important to ensure you are reaping the benefits of calcium-rich foods.

How much calcium do you need?

The current Recommended Dietary Allowance (RDA) for calcium varies by age and life stage (3):

  • Birth to 6 months: 200 mg/day
  • Infants 7-12 months: 260 mg/day
  • Children 1-3 years: 700 mg/day
  • Children 4-8 years: 1,000 mg/day
  • Children 9-13 years: 1,300 mg/day
  • Teens 14-18 years: 1,300 mg/day
  • Adults 19–50 years: 1,000 mg/day
  • Adults 51–70 years: 1,200 mg/day
  • Adults >70 years: 1,200 mg/day
  • Pregnant and breastfeeding teens: 1,300 mg/day
  • Pregnant and breastfeeding women: 1,000 mg/day

The RDA refers to the total calcium intake from whole foods, fortified foods, and calcium supplements. Unfortunately, many Americans and Canadians fail to reach the recommended intake for calcium, particularly children and teens aged 4 to 18 years and adults aged 50 years and older living in poverty (3, 4).

Can you take too much calcium?

The tolerable upper intake level (UL) of calcium is 2,500 mg/day for adults ages 19 to 50, and 2,000 mg/day for adults ages 51 and over (5). Taking high doses of calcium can lead to stomach pain, constipation, and diarrhea.

While excessive calcium levels are rare in the general population, individuals with severely elevated calcium levels may experience poor muscle tone, poor kidney function, low phosphate levels, nausea, weight loss, extreme tiredness, frequent need to urinate, abnormal heart rhythms, and a high risk of death from heart disease (3).

Infographic of foods high in calcium.

List of Foods High in Calcium

Here is a list of the top unfortified, whole foods high in calcium:

1. Sardines

Sardines are one of the best calcium-rich foods, providing about a third of the recommended daily amount for adults. They provide more calcium than other fish, thanks to their small, soft, and edible bones. Along with other fatty fish, such as anchovies, trout, canned salmon, and clams, sardines are a great source of healthy fats and protein. In addition to being high in calcium, sardines are also one of the best food sources of vitamin D, which is essential for calcium absorption. A 3-ounce serving of sardines with bones contains 324 mg of calcium (6).

2. Kefir

Kefir is a fermented dairy product made from milk and kefir grains with a texture similar to yogurt. It’s a great source of calcium, protein, and probiotic bacteria found in fermented foods. Kefir can be consumed as a beverage, added to smoothies, poured over granola, or used in place of buttermilk in baked goods such as pancakes and muffins. A 1-cup serving of plain, low-fat kefir contains 316 mg of calcium (7).

3. Milk

Dairy milk is one of the most well-known sources of calcium. Be it non-fat, 1%, 2%, whole, or chocolate, a single cup of cow’s milk contains up to 30% of the recommended dietary allowance of calcium. Unlike non-dairy milk, such as almond milk, which is fortified, cow’s milk naturally contains calcium, along with lots of protein, vitamins, and minerals. Milk can be consumed on its own by the glass, added to oatmeal or granola, used in smoothies and soups, or added to pasta and casseroles for a creamy texture. A 1-cup serving of whole milk contains 306 mg of calcium (8).

4. Yogurt

Given that it’s made from milk, yogurt is another good source of calcium and provides up to 39% of the recommended daily intake of calcium. In addition to calcium, yogurt is a good source of probiotics, protein, healthy fats, and natural sugars. Be it regular yogurt or Greek yogurt, this calcium-packed dairy product can be eaten on its own, added to pancakes, oatmeal, or granola, made into dips, used in dressings and marinades, or as a topping for your favorite soup, chili, or stew. A 1-cup serving of plain, whole-milk yogurt contains 299 mg of calcium (9).

5. Cheese

Cheese is another dairy product that is high in calcium. While all cheeses contain calcium, hard cheeses such as parmesan, cheddar, Swiss, Edam, Gouda, and Gruyere are particularly good sources of calcium, along with cottage cheese and ricotta. These also happen to be some of the highest-protein cheeses. A 1-ounce serving of parmesan cheese contains 250 mg of calcium, and a 1-cup serving of 2% cottage cheese contains 251 mg of calcium (10, 11).

6. Tofu

Tofu is the best plant-based calcium source. Tofu is made from soybeans, which are rich in calcium and contain 175 mg of calcium per 1-cup serving, plant-based protein, and fiber. Although tofu naturally contains calcium, some manufacturers will add calcium to their tofu. Be it silken, soft, or firm, tofu works well in everything from smoothies and sauces to stir-fries and salads. A 3-ounce serving of tofu contains 240 mg of calcium (12).

7. White Beans

While all beans contain calcium, white beans are particularly calcium-rich foods. White beans, such as Great Northern beans and navy beans, contain close to 20% of the recommended daily intake of calcium per serving. Not to mention, white beans are one of the best high-fiber foods and great sources of vegetarian protein. Beans can be added to soups and stews, used in pasta sauce and dips, or served cold in salads. A 1-cup serving of canned white beans contains 191 mg of calcium (13).

8. Tahini

Tahini, a paste made from sesame seeds, is one of the best plant-based sources of calcium. Sesame seeds have antioxidant and anti-inflammatory benefits, are low in saturated fat, and are one of the highest protein seeds. Tahini is a primary ingredient in hummus and can also be used to make tahini dressing, sauces, spreads, and desserts. A 2-tablespoon serving of tahini contains 128 mg of calcium (14).

9. Blackstrap Molasses

Blackstrap molasses is a surprisingly nutritious food. This thick, dark syrup is a byproduct of the processing of crystallized sugar from sugar cane or sugar beets, specifically the third or final boiling stage. Compared to regular or lighter molasses, blackstrap molasses is very bitter; however, it’s extra rich in calcium, iron, magnesium, and other micronutrients. Blackstrap molasses is a great addition to cookies, baked goods, stews, marinades, and BBQ sauces. A 1-tablespoon serving of blackstrap molasses contains 100 mg of calcium (15).

10. Edamame

Edamame, or green soybeans, is another plant protein rich in calcium. Once cooked, these edible green pods can be eaten warm or cold and work well as appetizers, in sushi bowls and salads, or on their own as a simple snack. A 1-cup serving of edamame contains 98 mg of calcium (16).

11. Collard Greens

While many leafy greens contain calcium, collard greens are the richest source. However, it’s important to note that collard greens, along with spinach and kale, have a high oxalate content, which binds to calcium and makes it difficult for our bodies to use (17, 18). As a result, the absorption of calcium in spinach is only 5%, whereas it is much higher, at 27%, for milk (19). For this reason, the calcium found in leafy greens is less bioavailable than that found in other calcium-rich foods, such as dairy products. Collard greens are best cooked before eating and can be sauteed as a side dish or cooked into soups and stew. A 1-cup serving of chopped collard greens contains 84 mg of calcium (20).

12. Okra

While fruits and vegetables are particularly well-known for boosting bone health, okra is an exception, as it’s a good source of calcium. This green, tube-like fruit has a mild, grassy flavor and works well as a thickening agent in soups and stews. A 1-cup serving of okra contains 82 mg of calcium (18).

Ranking of Calcium Foods per Serving

FoodServing SizeCalcium per Serving
Almond Milk (fortified)1 cup393 mg
Oat Milk (fortified)1 cup369 mg
Sardines3 ounces324 mg
Kefir1 cup316 mg
Milk (3.25%, plain)1 cup306 mg
Yogurt (3.25%, plain)1 cup299 mg
Rice Milk (fortified)1 cup288 mg
Soy Milk (fortified)1 cup252 mg
Cottage Cheese (2%)1 cup251 mg
Parmesan Cheese1 ounce250 mg
Tofu (extra-firm)3 ounce240 mg
Cheddar Cheese1 ounce199 mg
White Beans 1 cup191 mg
Soy Beans1 cup176 mg
Tahini2 tablespoons128 mg
Anchovies3 ounces125 mg
Blackstrap Molasses1 tablespoon100 mg
Edamame 1 cup98 mg
Collard Greens 1 cup84 mg
Okra1 cup82 mg
Figs (dried)2 fruits81 mg
Chickpeas1 cup80 mg
Almonds1 ounce76 mg
Bok Choy1 cup74 mg
Orange1 fruit65 mg
Trout3 ounces57 mg
Clams3 ounces55 mg
Kale1 cup53 mg
Acorn Squash1 cup46 mg
Broccoli Rabe1 cup43 mg
Black Eyed Peas1 cup36 mg
Arugula1 cup32 mg
Spinach1 cup30 mg
Orange Juice1 cup22 mg
Grapefruit Juice1 cup22 mg
Salmon3 ounces10 mg

All nutrition data is based on FoodData Central.

What foods are fortified with calcium?

While calcium is naturally present in many whole foods, it’s also added to certain processed foods via a fortification process, such as:

  • Non-dairy beverages, such as almond milk, rice milk, and oat milk
  • Juices, such as orange juice and grapefruit juice
  • Breakfast cereals and prepared oatmeal
  • Soy products, such as soy milk and tofu

The top fortified foods with the highest calcium content per serving are (22):

  • 1 cup of almond milk contains 393 mg of calcium
  • 1 cup of oat milk contains 369 mg of calcium
  • 1 cup of rice milk contains 288 mg of calcium
  • 1 cup of soy milk contains 252 mg of calcium
  • 1 cup of breakfast cereal contains 151 mg of calcium

Should you take calcium supplements?

As with most nutrients, calcium supplementation is unnecessary if the diet is sufficient in calcium. For individuals who struggle to meet the recommended calcium intake, supplementation can be beneficial, however, excessive intakes of calcium do not promote greater benefits to health.

There are two main forms of supplemental calcium: calcium carbonate and calcium citrate. Calcium carbonate is absorbed best when taken with food, while calcium citrate is well absorbed on an empty or a full stomach. Individuals with low stomach acid typically absorb calcium citrate more easily than calcium carbonate (3).

As with all supplements, it is best to consult with a health professional or registered dietician to determine the type and amount of calcium supplement that is best for you.

FAQs

What is the food highest in calcium?

Sardines, kefir, and milk are the top 3 foods highest in calcium content.

What non-dairy food is the highest in calcium?

Tofu is the best plant-based source of calcium.

How can I get 1000 mg of calcium a day?

A diet rich in calcium-rich whole foods is the best way to increase calcium intake naturally. For example, consuming 1 cup of yogurt, 3 ounces of tofu, 1 cup of white beans, 1 ounce of cheddar cheese, and 1 ounce of almonds throughout the day provides 1,005 mg of calcium.

The Bottom Line

Calcium is an important mineral that supports strong bones, nerve function, muscle function, and overall health. Calcium is found in certain whole foods, added to some processed foods, and can be consumed through supplements to prevent calcium deficiency. The best sources of calcium are sardines, dairy products, tofu, white beans, tahini, blackstrap molasses, edamame, collard greens, and okra.

Carrot Ginger Coconut Soup

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Made in one pot and ready in under an hour, this carrot ginger coconut soup is a flavorful and heart-warming dish that is perfect for a cold day. Serve it with a sprinkle of cilantro and a side of crusty bread for a simple lunch.

Two bowls of carrot ginger coconut soup with a drizzle of coconut milk and chopped cilantro on top with a side of bread and cilantro on a white background.

If you like curry, you’re going to love this recipe. Filled with spicy ginger and creamy coconut milk, this curry-inspired carrot ginger coconut soup is full of flavor and has a rich and creamy texture.

Not only is it easy to make, but it keeps incredibly well in the fridge and freezer. So, whether you’re making it for lunch, as a meal prep idea, for a potluck, or you’re storing leftovers, this ginger carrot soup combines simple ingredients to make a delicious meal.

Close up of bowl of ginger carrot soup in a speckled beige bowl with an antique silver spoon.

Why You’ll Love It

  • Made in One Pot – This recipe keeps prep time and cleanup to a minimum.
  • Full of Fiber – With over 7 grams of fiber per bowl, this carrot soup is a great source of fiber.
  • Full of Healthy Fats – To combination of coconut milk and olive oil fills this recipe with healthy fats.
Ingredients for carrot ginger coconut soup: carrots, ginger root, garlic cloves, turmeric, coconut milk, and vegetable broth.

Ingredients + Substitutions

  • Carrots – To add some veggies and fiber.
  • Ginger – To flavor the soup. The recipe calls for ginger root, as I think it provides better flavor, but you can use ginger powder if preferred. See the notes section of the recipe card for details.
  • Coconut Milk – To add some healthy fats and give the soup a creamy texture. I used full-fat coconut milk, but you can use light coconut milk if preferred.
  • Onion + Garlic – To build the base of the soup, you can use a white or yellow onion. I used a whole onion and garlic cloves, but you can use onion powder or garlic powder if needed, see the notes section of the recipe card for details.
  • Turmeric – To add some flavor and anti-inflammatory properties. I opted for ground turmeric, but you can use curry powder instead.
  • Lime Juice – To brighten and balance the flavors of the soup.
  • Vegetable Broth – To build more flavor. The recipe calls for vegetable broth to make the recipe vegetarian, but you can use chicken broth or vegetable stock and water if preferred.
  • Olive Oil – To sauté the veggies and add some more healthy fats.
  • Salt and Pepper – To season.
  • Cilantro – To serve, although optional.
Pot with sautéed onion, chopped carrots, ginger, garlic, ground turmeric, salt, and black pepper.
Pot oven with onions, carrots, ginger, spices, vegetable broth, and coconut milk.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free vegetable broth or water.

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

Blender with cooked carrots and ginger in coconut milk broth.
Blender with puréed carrot ginger soup with coconut milk.

Red’s Nutrition Tip

Not only is this soup a great source of fiber, but it’s also a great source of prebiotics; a form of indigestible plant fiber that encourages the growth of the friendly bacteria in our gut. Both onions and garlic are both great prebiotic foods.

Serving Suggestions

This carrot ginger coconut soup is a good source of fiber and healthy fats. To make it a more balanced meal, you can serve it with some bread and cheese or a turkey or chicken sandwich for some additional protein. You can also adapt the recipe to suit your personal calorie or macro needs, for example:

  • To add some plant protein and fiber, add 1/2 cup of red lentils to the soup with the carrots.
  • To make the soup lower in fat, use light coconut milk.
  • To add more healthy fats, top the soup with pumpkin seeds or hemp seeds.
  • To make it spicy, add 1/2 teaspoon of red pepper flakes or a small minced chili.
Large pot of ginger coconut carrot soup with a wooden spoon and a tea towel on the side with cilantro, lime wedges, coconut milk, and black pepper on the side on a white background.

Storage + Reheating

To Refrigerate: Allow the carrot ginger coconut soup to cool completely, then transfer to airtight containers and store in the refrigerator for up to 5 days.

To Freeze: Transfer the cooled carrot soup to airtight containers and store it in the freezer for up to 3 months.

To Reheat: The soup can be reheated in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

Two bowls of ginger carrot soup with a side of cilantro, lime wedges, and crusty bread.

More Carrot Soup Recipes:

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Two bowls of carrot ginger coconut soup with a drizzle of coconut milk and chopped cilantro on top with a side of bread and cilantro on a white background.

Carrot Ginger Coconut Soup

Author: Stephanie Kay

Made in one pot, this colorful and flavorful veggie-packed coconut ginger carrot soup is rich, creamy, and absolutely delicious.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
Print Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 pounds carrots, peeled and sliced (about 8 cups)
  • 3 inches fresh ginger root, peeled and minced
  • 2 cloves garlic, minced
  • 1/2 teaspoon ground turmeric (optional)
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 3 cups vegetable broth, or water
  • 1 can (14 ounce) coconut milk
  • 1/2 lime, juiced
  • Cilantro, freshly chopped, to serve

Instructions

  1. In a large pot on medium heat, warm the olive oil, add diced onion, and cook for 4-5 minutes until tender and translucent.
  2. Add diced carrots, stir to combine with the onion mixture, and for another 2-3 minutes. Then add minced ginger, minced garlic, ground turmeric, salt, and black pepper, stir to combime, and cook for an additional minute.
  3. Pour in the vegetable broth and coconut milk, stir to combine, then bring to a boil and reduce to a simmer, cover, and cook for 15-20 minutes, stirring occasionally, until the carrots are fork-tender.
  4. Once cooked, remove the lid and, using an immersion blender, blender, or food processor, purée the soup until smooth.
  5. Add the lime juice, stir to combine, then taste and adjust seasoning with additional salt and pepper as needed.
  6. The soup can be served immediately with chopped cilantro or cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #1 and add it in step #2.

To Use Garlic Powder: Swap the ginger root for 2 teaspoons of ground ginger powder and add it in step #2.

To Use Curry Powder: Swap the ground turmeric for equal parts curry powder.

Nutrition

  • Serving Size: 1 serving
  • Calories: 379 calories
  • Sugar: 14 grams
  • Fat: 29 grams
  • Carbohydrates: 32 grams
  • Fiber: 7 grams
  • Protein: 5 grams

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Fresh vs. Frozen Fruit and Vegetables: Which Are Healthier?

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If you’re confused as to whether fresh or frozen produce is healthier, you’re not alone. This is a popular debate in the health community; however, the nutritional differences are not as stark as you may think. Here is everything you need to know about fresh vs. frozen fruits and vegetables.

Fresh fruit and frozen fruit with blueberries, raspberries, and blackberries.

Table of contents

What’s the difference between fresh and frozen fruits and vegetables?

Fresh fruits and vegetables have been picked or produced recently and have not been processed through freezing, canning, or preserving, nor have they spoiled in any way, while frozen fruits and vegetables have been processed by reducing their temperature to below freezing.

Fresh fruit and vegetables come to be “fresh” in two ways: vine-ripened or postharvest-ripened (1). While smaller farms may allow their produce to grow to peak ripeness (i.e. vine-ripened) to be sold at farm stands or farmers’ markets, larger farms may pick their produce before fully ripe and allow it to ripen fully during transport to grocery stores.

Frozen fruits and vegetables are considered forms of minimally processed food. While this is often considered a bad thing, the freezing process is simply a form of food preservation that helps to extend shelf life and, in many cases, preserve the nutritional value of the food.

In general, frozen fruits and vegetables are typically vine-ripened, picked at peak freshness, undergo minimal processing, and immediately frozen.

The Science of Freezing Foods

Freezing is a simple and low-cost method of preserving food. Like other methods of food preservation, such as drying, pickling, and fermenting, freezing food increases access to seasonal produce; however, unlike other methods, it can be done without the addition of sugar, salt, or bacteria.

Once harvested, fresh fruits and vegetables continue to undergo chemical changes that can cause spoilage and deterioration of the produce and its micronutrients. Fresh produce contains enzymes that cause color, flavor, and nutritional value to change over time, however, they can be inactivated through freezing and other processing to ensure they have a much longer shelf life.

For instance, blanching vegetables before freezing can help deactivate enzymes and destroy microorganisms on their surface, which can lead to spoilage and possible foodborne illness, while soaking fruit in diluted vinegar solutions or adding ascorbic acid (vitamin C) can prevent browning (2, 3). Moreover, keeping frozen fruits and vegetables in airtight containers can help to reduce air exposure and prevent them from developing rancid oxidative flavors and freezer burn.

Although blanching can leach out minerals and break down some vitamins, namely water-soluble vitamin C and B vitamins, studies have shown that postharvest-ripened produce and blanched frozen produce have a very similar nutrient value (4).

Factors that Affect the Nutritional Value of Fruits and Vegetables

The vitamin and mineral content of fruits and vegetables is not static. Rather, it depends on a multitude of factors, including:

  • Genetic makeup of the crop species
  • Climatic circumstances
  • Soil quality and microbe diversity
  • Ripeness of the plant at harvesting
  • Level of processing and freezing method
  • Cooking and preparation method

While preservation methods are a major concern of the nutritional value of fruits and vegetables, much of it depends on the soil quality in which they are grown. Soil micronutrients are important for plant growth, as plants require a proper balance of all the essential nutrients for normal growth and optimum yield (5, 6).

Therefore, not only can the nutrient value of fruits and vegetables vary between fresh and frozen versions, but it can vary significantly between fresh versions and frozen versions themselves. While you might expect vine-ripened produce to be more nutritious, and it often is, some plants can synthesize macronutrients and micronutrients during postharvest ripening (7). Several studies have shown that postharvest-ripened produce is nutritionally equivalent to vine-ripened produce in many cases (1).

In addition to fresh and frozen, canned fruits and vegetables are typically vine-ripened but undergo more processing than frozen produce. Not only is blanching common for canned vegetables, but canned fruits contain added sugar in the form of syrup, salt, and sometimes other additives.

Fruits and veggies are a great source of fiber and micronutrients. Here is a nutrition comparison of fresh vs. frozen fruits.

Fresh vs. Frozen Blueberries

Here is a nutrition comparison of fresh vs. frozen blueberries (8, 9).

Nutrition per 100 gramsFresh BlueberriesFrozen Blueberries
Calories57 calories51 calories
Carbohydrates14.5 grams12.2 grams
Fiber2.4 grams2.7 grams
Sugar9.9 grams8.5 grams
Protein0.7 grams0.4 grams
Fat0.3 grams0.6 grams
Vitamin C9.7 mg2.5 mg

Calories

Fresh blueberries contain slightly more calories than frozen blueberries; however, the difference is minimal. A 100-gram serving of fresh blueberries contains 57 calories, while a 100-gram serving of frozen blueberries contains 51 calories.

Carbohydrates

Fresh blueberries contain slightly more carbohydrates than frozen blueberries. A 100-gram serving of fresh blueberries contains 14.5 grams of carbohydrates, while a 100-gram serving of frozen blueberries contains 12.2 grams of carbohydrates.

Sugar

Fresh and frozen blueberries contain almost the same amount of sugar. A 100-gram serving of fresh blueberries contains 9.96 grams of sugar, while a 100-gram serving of frozen blueberries contains 8.45 grams of sugar.

Fiber

Fresh and frozen blueberries contain almost the same amount of fiber. A 100-gram serving of fresh blueberries contains 2.4 grams of fiber, while a 100-gram serving of frozen blueberries contains 2.7 grams of fiber.

Protein

Fresh blueberries contain slightly more protein than frozen blueberries, however, neither is a significant source of protein. A 100-gram serving of fresh blueberries contains 0.74 grams of protein, while a 100-gram serving of frozen blueberries contains 0.42 grams of protein.

Fat

Frozen blueberries contain slightly more fat than fresh blueberries, however, neither is a significant source of fat. A 100-gram serving of fresh blueberries contains 0.33 grams of fat, while a 100-gram serving of frozen blueberries contains 0.64 grams of fat.

Vitamins + Minerals

Fresh and frozen berries contain similar levels of vitamin A, vitamin E, manganese, copper, and folate; however, fresh berries contain more vitamin C than frozen berries. A 100-gram serving of fresh blueberries contains 9.7 mg of vitamin C, while a 100-gram serving of frozen blueberries contains 2.5 mg of vitamin C.

Fruits and veggies are a great source of fiber and micronutrients. Here is a nutrition comparison of fresh vs. frozen vegetables.

Fresh vs. Frozen Broccoli

Here is a nutrition comparison of fresh vs. frozen broccoli (10, 11).

Nutrition per 100 gramsFresh BroccoliFrozen Broccoli
Calories34 calories26 claories
Carbohydrates6.6 grams4.8 grams
Fiber2.6 grams3.0 grams
Sugar1.7 grams1.4 grams
Protein2.8 grams2.8 grams
Fat0.4 grams0.3 grams
Vitamin C89.2 mg56.4 mg

Calories

Fresh broccoli contains slightly more calories than frozen broccoli, however, the difference is minimal. A 100-gram serving of fresh broccoli contains 34 calories, while a 100-gram serving of frozen broccoli contains 26 calories.

Carbohydrates

Fresh broccoli contains slightly more carbohydrates than frozen broccoli. A 100-gram serving of fresh broccoli contains 6.64 grams of carbohydrates, while a 100-gram serving of frozen broccoli contains 4.78 grams of carbohydrates

Sugar

Fresh and frozen broccoli contain almost the same amount of sugar. A 100-gram serving of fresh broccoli contains 1.7 grams of sugar, while a 100-gram serving of frozen broccoli contains 1.35 grams of sugar.

Fiber

Fresh and frozen broccoli contain almost the same amount of fiber. A 100-gram serving of fresh broccoli contains 2.6 grams of sugar, while a 100-gram serving of frozen broccoli contains 3.0 grams of sugar.

Protein

Fresh and frozen broccoli contain the same amount of protein; neither are a significant source of protein. A 100-gram serving of fresh broccoli contains 2.82 grams of protein, while a 100-gram serving of frozen broccoli contains 2.81 grams of protein.

Fat

Fresh broccoli contains slightly more fat than frozen broccoli; neither are a significant source of fat. A 100-gram serving of fresh broccoli contains 0.4 grams of fat, while a 100-gram serving of frozen broccoli contains 0.3 grams of fat.

Vitamins + Minerals

Fresh and frozen vegetables contain similar levels of vitamin A, vitamin E, manganese, copper, and folate; however, fresh veggies contain more vitamin C than frozen veggies. A 100-gram serving of fresh broccoli contains 89.2 mg of vitamin C, while a 100-gram serving of frozen broccoli contains 56.4 mg of vitamin C.

Pros + Cons of Frozen Produce

If you’re confused as to whether or not you should buy frozen produce, here is a list of the benefits and drawbacks of frozen fruits and vegetables versus fresh varieties:

Benefits of frozen fruits and vegetables:

  • Longer shelf life
  • Less food waste
  • Less expensive
  • Very convenient
  • Reduced risk of food poisoning
  • Good source of nutrients and fiber

Drawbacks of frozen fruits and vegetables:

  • May contain less vitamin C
  • May contain added salt or seasonings
  • Reduced flavor
  • Reduced texture

So, are fresh or frozen fruits and vegetables healthier?

Frozen fruits and vegetables are just as healthy as fresh and provide numerous health benefits. Freezing is merely a method of food preservation, and freezing fruits and vegetables helps to extend their shelf life and reduce food waste. While some vitamins and minerals may be reduced in the freezing process, namely vitamin C, fresh and frozen produce contain similar calories, carbohydrates, fiber, sugar, and micronutrients. Overall, the cooking method has a much greater effect on the nutritional content and bioavailability of fruits and vegetables (12).

When buying frozen fruits and vegetables, be sure to read the label and review the ingredients list to ensure you are choosing options without additives and preservatives.

The Bottom Line

The micronutrient content of fresh and frozen produce depends on the soil in which it was grown, the ripeness of the plant at harvesting, the level of processing, the freezing method, and the preparation method. The nutritional difference between fresh and frozen fruits is so minimal that they are unlikely to affect your health substantially. So, instead of stressing over whether fresh or frozen fruits and vegetables are better, simply focus on adding more to your diet.

Ricotta and Vegetable Lasagna

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This recipe is seriously the best vegetable lasagna! Packed with veggies and filled with spinach and ricotta cheese, this easy vegetable lasagna recipe makes enough servings for a family dinner with plenty of leftovers for lunch.

Casserole dish with ricotta and vegetable lasagna sliced into pieces with parmesan cheese, basil, tea towel, spatula, plate and fork on the side.

I know the thought of meatless lasagna might leave some people skeptical, but I assure you this easy vegetable lasagna is a satisfying dish even meat lovers will approve of. The combination of veggies gives this lasagna a hearty texture, while the spinach ricotta filling adds a ton of flavor, and the layers of shredded cheese give it that ooey-gooey pull-apart cheesiness that only the best lasagna has.

Whether you’re whipping up a weekend dinner, prepping something for a potluck, or just looking for something different for meal prep, this veggie lasagna is a great addition to your healthy recipe repertoire.

White plate with a slice of spinach ricotta and vegetable lasagna with parmesan cheese and fresh basil on top with a gold spoon.

Why You’ll Love It

  • Vegetarian – This vegetarian lasagna is something the whole family can enjoy and can easily be adapted to suit additional dietary needs.
  • High in Fiber – With 6 grams of fiber per serving, this lasagna is a healthy and filling meal.
  • High in Protein – The combination of cheeses ensures this veggie lasagna contains 20 grams of vegetarian protein per slice.
  • Keeps Well – This vegetable lasagna keeps well in the fridge and freezer, making it a great meal prep idea for lunch or dinner.
Ingredients with for veggie lasagna: zucchini, red bell pepper, mushrooms, onion, garlic, crushed tomatoes, lasagna noodles, ricotta cheese, frozen spinach, mozzarella cheese, parmesan cheese, egg, oregano, nutmeg, salt, and pepper.

Ingredients + Substitutions

  • Vegetables – A combination of zucchini, bell pepper, mushrooms, and onion to fill the lasagna with veggies and fiber. Carrots, yellow squash, eggplant, and/or broccoli would also work well.
  • Tomatoes – To make the tomato sauce. The recipe calls for crushed tomatoes, but marinara sauce or passata will also work.
  • Ricotta Cheese – To add some protein and make a creamy filling. You can use whole milk or skim ricotta cheese, or use whole milk or low-fat cottage cheese instead. See the notes section of the recipe card for details.
  • Spinach – To add some greens and fiber to the ricotta filling. The recipe calls for frozen spinach, but you can use fresh spinach if needed. See the notes section of the recipe for details.
  • Herbs + Spices – A combination of oregano, red pepper flakes, nutmeg, and fresh basil to flavor the lasagna.
  • Egg – To bind the spinach ricotta filling and add a boost of protein.
  • Lasagna Noodles – To add some complex carbohydrates and layer the lasagna. The recipe calls for no-boil noodles but you can use regular lasagna noodles if preferred. See the notes section of the recipe card for details.
  • Mozzarella Cheese – To add some more protein and healthy fats and top the lasagna. You can use low or high-moisture mozzarella.
  • Salt and Pepper – To season.
  • Parmesan cheese – To serve, although optional.
  • Fresh Basil – To serve, although optional.
Large pot with sautéed onion, zucchini, red bell pepper, mushrooms, garlic, oregano, red pepper flakes, salt, and black pepper.
Large of vegetable tomato sauce.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free noodles.

To Make it Dairy-Free: Use dairy-free ricotta, parmesan, and mozzarella.

Glass bowl with ricotta cheese, frozen spinach, parmesan cheese, egg, nutmeg, salt, and pepper.
Glass bowl with spinach ricotta filling.

Red’s Nutrition Tip

You can use white or whole wheat pasta noodles for this veggie lasagna recipe. I opted for regular noodles, as I prefer the flavor and texture, but if you want to add a bit more fiber, you can certainly use whole wheat if you like.

Baking dish with a layer of lasagna noodles and vegetable tomato sauce on top.
Baking dish with two layers lasagna noodles with vegetable marinara sauce in between.

Serving Suggestions

This vegetable lasagna recipe is a well-balanced meal, complete with protein, carbohydrates, fiber, and healthy fats. It can be enjoyed on its own or adapted to suit your calorie or macro needs:

  • To make it lower in fat, use low-fat ricotta cheese and part-skim shredded cheese.
  • To make it higher in fiber, use whole-wheat lasagna noodles and/or serve with a side of green salad.
  • To make it higher in protein, add a pound of cooked ground beef, chicken, turkey, or crumbled tofu to tomato sauce.
  • To make it more filling, serve the lasagna with a side of crusty bread and/or a side salad.
Baking dish with spinach ricotta filling.
Baking dish with spinach ricotta filling and lasagna noodles on top.

Storage + Reheating

To Refrigerate: Allow the lasagna to cool completely, then cover the baking dish with aluminum foil or transfer it to an airtight container, and store leftovers in the fridge for up to 5 days.

To Freeze: To freeze whole, allow the vegetable lasagna to cool completely, then cover the baking dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, and place it in the freezer. To freeze leftovers, transfer the leftovers to an airtight container and place them in the freezer for up to 3 months.

To Reheat: From the fridge, transfer the whole veggie lasagna, covered, to the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe casserole dish at 350°F for 10-15 minutes or in a microwave-safe dish in the microwave for 2-3 minutes. If frozen, allow the lasagna to thaw completely and then reheat at 350°F for 20-30 minutes or until heated through. To reheat from frozen, cover the baking dish with foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Baking dish more veggie tomato sauce.
Baking dish more veggie tomato sauce and shredded mozzarella cheese on top.

Other Vegetable Pasta Recipes:

Close up of vegetarian lasagna in a white casserole dish.
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Casserole dish with ricotta and vegetable lasagna sliced into pieces with parmesan cheese, basil, tea towel, spatula, plate and fork on the side.

Ricotta and Vegetable Lasagna

Author: Stephanie Kay

This is the best veggie lasagna! With a creamy ricotta spinach filling and lots of vegetables, it’s a healthy and delicious casserole that’s perfect for a hearty vegetarian meal.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour 20 minutes
  • Yield: 9 slices 1x
  • Category: Dinner
  • Method: Baked
Print Recipe

Ingredients

Vegetable Sauce:

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 small zucchinis, diced
  • 1 red bell pepper, diced
  • 2 cups mushrooms, diced
  • 4 cloves garlic, minced
  • 1 teaspoon oregano
  • 1/2 teaspoon chili flakes (optional)
  • 1/2 teaspoon salt
  • 1 can (28 ounces) crushed tomatoes, or marinara sauce

Spinach Ricotta Filling:

  • 2 cups ricotta cheese
  • 6 ounces frozen spinach, thawed and pressed to remove excess water, roughly chopped
  • 1/2 cup parmesan cheese, grated
  • 1 egg, whisked
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon salt
  • 1 pinch black pepper

Lasagna:

  • 15 no-boil lasagna/oven-ready noodles, plus more if needed
  • 2 cups shredded mozzarella cheese
  • Fresh parmesan, to serve (optional)
  • Fresh basil, to serve (optional)

Instructions

  1. Preheat the oven to 400°F and grab a 9×13-inch baking dish.
  2. In a large pot on medium-high heat, warm the olive oil, add diced onion, and cook them for 3-4 minutes until they begin to soften.
  3. Add the diced zucchini, bell pepper, and mushrooms and cook for another 4-5 minutes until all of the vegetables are tender.
  4. Add the minced garlic, oregano, red pepper flakes, salt, and pepper to the pot, stir to coat the vegetable mixture, and cook for an additional minute until fragrant.
  5. Add the crushed tomatoes and ½ cup of water to the pot, and stir to combine with the vegetables, taste and adjust the seasoning with salt and pepper as needed. Bring the sauce to a bubble, then reduce it to a simmer and allow to continue cooking while you prepare the other ingredients. 
  6. In a large bowl, add the ricotta cheese, thawed and chopped spinach, parmesan cheese, egg, nutmeg, salt, and black pepper, and stir until well combined.
  7. Once all of your ingredients are ready, begin to assemble the lasagna. (If you are using oven-ready lasagna noodles they can be added directly to the lasagna, if you are using dried noodles refer to the package directions to prepare them before adding them to the lasagna. See note below.)
  8. Add ½ cup of the sauce to the bottom of the baking dish, spreading it out evenly, then layer the bottom of the dish with lasagna noodles, snapping off their ends to fit and/or overlap their edges as needed.
  9. Spread the vegetable sauce over the first layer of lasagna noodles, reserving  1 ½ cups for the top layer, and spread it out evenly to cover the noodles. Then top the sauce with a second layer of lasagna noodles.
  10. Dollop the spinach and ricotta mixture over the second layer of lasagna noodles, spreading it out evenly to ensure all of the noodles are covered. Then top the ricotta mixture with a third layer of lasagna noodles.
  11. Spread the reserved vegetable sauce over the third layer of lasagna noodles, spreading it out evenly across the noodles, and then sprinkle the top with shredded mozzarella cheese.
  12. Cover the baking dish with aluminum foil, transfer to the oven, and bake for 40 minutes. Then remove the foil and bake for an additional 10-15 minutes until the cheese is bubbly and the top is golden brown.
  13. Once cooked, remove the lasagna from the oven and allow it to cool for 5-10 minutes, then slice and serve with freshly grated parmesan cheese and basil and slice to serve.
  14. Any leftovers can be cooled and stored in an airtight container in the fridge for up to 5 days or the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder. Skip step #2 and add it step #4.

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder and add it in step #4.

To Use Cottage Cheese: Swap the ricotta cheese for 2 cups of cottage cheese. Add it to a food processor and blend until smooth before adding it to the recipe in step #6.

To Use Fresh Spinach: Swap the frozen spinach for 8 cups of fresh spinach. Warm a teaspoon of olive oil in a pan, add the fresh spinach, and cook, stirring regularly, until wilted, and add it to the ricotta mixture as per step #6.

To Use Regular Lasagna Noodles: Swap the no-boil lasagna noodles for 12 regular lasagna noodles, and cook them as per package directions before adding them to the lasagna beginning in step #8.

Nutrition

  • Serving Size: 1 slice
  • Calories: 411 calories
  • Sugar: 7 grams
  • Fat: 18 grams
  • Carbohydrates: 41 grams
  • Fiber: 6 grams
  • Protein: 21 grams

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Chicken Fajita Meal Prep Bowls

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Ready in 30 minutes and filled with over 30 grams of protein per serving, these chicken fajita meal prep bowls are quick, easy, and healthy make-ahead meals that work well for lunch or dinner.

Four glass containers of chicken fajita meal prep bowls.

If you’re stuck in a lunch rut, these chicken fajita meal prep bowls are just the recipe for you. They turn basic ingredients into a flavorful, yet quick-to-make dish, that is packed full of protein and fiber.

The combination of seasoned chicken, fluffy rice, and sautéed bell peppers is everything you love about fajitas turned inside out. And, the best part is, they are super versatile, as you can mix up the spices and toppings based on what you have available. From sour cream to salsa to guacamole, the toppings for the fajita bowls are endless, and they keep well in the fridge and freezer so you can enjoy them for weeks to come.

Close up of meal prep chicken fajita bowls in glass meal prep containers.

Why You’ll Love Them

  • Quick and Easy – These chicken fajita bowls are ready in 30 minutes making them perfect for a quick meal prep.
  • High in Protein – With over 30 grams of protein per bowl, this is a protein-packed meal.
  • Full of Flavor – The addition of fajita seasoning, avocado, cilantro, and lime juice ensures each bite satisfies your taste buds.
Ingredients for meal prep chicken fajita bowls: chicken breasts, white rice, bell peppers, red onion, fajita seasoning, avocados, cilantro, and limes.

Ingredients + Substitutions

  • Chicken Breast – To add some animal protein. The recipe calls for chicken breasts, but you can use chicken thighs if preferred.
  • Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice works just as well.
  • Bell Peppers – To add some veggies to the bowls. I opted for a combination of green, yellow, and red bell peppers; however, any colors will work.
  • Red Onion – To add some more flavor and color. The recipe calls for a red onion, but a white onion will also work.
  • Spices – A combination of chili powder, paprika, cumin, garlic powder, cayenne pepper, and salt to season the chicken strips. If you don’t have all of the spices, you can use store-bought fajita seasoning instead, see the notes section of the recipe card for details.
  • Olive Oil – To add some healthy fats and cook the chicken strips and veggies.
  • Avocado – To add some more healthy fats. The recipe calls for sliced avocado but you could add fresh guacamole instead.
  • Cilantro – To add some freshness.
  • Lime – To brighten up the dish and stop the avocado from browning.
Bowl with chicken strips with chili powder, paprika, cumin, garlic powder, cayenne pepper, and salt on top.
Bowl with chicken strips coated in fajita seasoning.

Dietary Adaptions

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

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

Cast-iron skillet with cooked fajita chicken strips.
Cast-iron skillet with sautéed sliced bell pepper slices.

Red’s Nutrition Tip

I opted to use chicken breasts in these fajita meal prep bowls, however, you can use boneless chicken thighs if preferred. Not only do they contain more flavor, but the nutritional values of chicken breasts and chicken thighs are much closer than most people think.

Serving Suggestions

These chicken fajita bowls are full of protein, carbohydrates, and healthy fats and can be enjoyed on their own as a balanced meal. If you wanted to make them a bit heartier, you could increase the fiber content or add some more flavor, for instance:

  • To make them higher in protein, add an additional 1/2 pound of chicken breasts to the recipe.
  • To make them low carb, swap the white rice for cauliflower rice.
  • To add more fiber, swap the white rice for brown rice and/or add some black beans to the bowls.
  • To make them lower in fat, swap the olive oil for a bit of cooking spray and omit the avocado.
  • To add more flavor, add a dollop of sour cream and/or some Pico de Gallo.
Three chicken fajita meal prep bowls with a fork and tea towel and a side of cilantro and lime wedges.

Storage + Reheating

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

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

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

Close up of fajita meal prep bowls.

More Chicken Meal Prep Bowls:

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Four glass containers of chicken fajita meal prep bowls.

Chicken Fajita Meal Prep Bowls

Author: Stephanie Kay

With over 30 grams of protein per bowl, these chicken fajita meal prep bowls are a hearty, healthy, and high-protein meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Meal Prep
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 1/2 cups white rice
  • 2 tablespoons olive oil
  • 1 pound chicken breasts, cut into strips
  • 2 teaspoons chili powder
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 teaspoon salt
  • 3 bell pepper, thinly sliced
  • 1 red onion, thinly sliced
  • 1/4 cup cilantro, roughly chopped
  • 1 avocado, peeled and sliced
  • 1 lime, cut into wedges

Instructions

  1. In a 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. Place the chicken breasts on a cutting board and, using a sharp knife, slice them into thin strips.
  3. In a large bowl, add the chicken strips, chili powder, paprika, cumin, garlic powder, and salt, and using tongs or your hands, toss the chicken until it’s well coated in the spices.
  4. In a large skillet or pan, on medium-high heat, warm the olive oil, then add the seasoned chicken strips and cook for 3-5 minutes and golden brown, working in batches if needed. Once cooked, transfer the chicken to a plate and set aside.
  5. In the same skillet or pan, add the sliced bell peppers and red onion and cook for 3-4 minutes until lightly tender. Once cooked, transfer to the plate with the chicken and set aside.
  6. Once the rice, chicken, and vegetables are cooked, prepare the meal prep bowls. Divide the cooked rice evenly across 4 airtight containers, layer with ¼ of the chicken and ¼ of the sautéed veggies, and top each bowl with sliced avocado, chopped cilantro, and a wedge of lime. (Note: If prepping the bowls ahead of time, wait to add the sliced avocado and lime until you are ready to serve.)
  7. The bowls can be served immediately, stored, without avocado and lime wedges, in the refrigerator for up to 4 days, or in the freezer, for up to 3 months.

Notes

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

To Use Fajita Seasoning: Swap the spices and salt for 2 tablespoons of fajita seasoning.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 554 calories
  • Sugar: 5 grams
  • Fat: 16 grams
  • Carbohydrates: 68 grams
  • Fiber: 6 grams
  • Protein: 33 grams

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How Often Should You Eat?

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Meal frequency is one of the most heavily debated topics in the nutrition industry. Some people advocate for eating 6 meals a day, while others advocate that intermittent fasting is the key to health, but where does the truth lie? Here is a breakdown of the pros and cons of meal timing for various goals and an answer to the age-old question: how often should you eat?

Bronze alarm clock on a white plate with a white fork and spoon with a white measuring tape.

Table of contents

Meal Timing 101

The first rule of meal timing is that what and how much you eat is more important than when you eat.

While the timing of your meals can impact energy levels, blood sugar, and performance, consuming nutrient-rich whole foods has more health benefits than when you eat, and the number of calories you consume has a greater impact on weight and body composition than when you eat those calories (1).

One of the most commonly debated arguments for meal timing is that more frequent, smaller meals boost metabolism, while less frequent, larger meals slow metabolism. This theory is based on the idea that there is an increase in the thermic effect of foods (TEF) after eating, which provides a bump in metabolic rate.

Unfortunately, while TEF does contribute roughly 10% to the calories burned via digestion, it is directly proportional to the total calories consumed (2). For example, if a woman has a calorie target of 1,800 calories a day for weight loss, her meals and calories burned through TEF could break down as follows:

# of Meals per DayCalories per MealTEF per MealTEF per Day
1 meal1,800 cals180 cals180 cals
3 meals600 cals60 cals180 cals
6 meals300 cals30 cals180 cals

Overall, the total calories burned through TEF are the same regardless of meal frequency, which further reinforces the idea that what and how much you eat is more important than when you eat. The “best” meal timing and meal frequency strategy comes down to the individual, their lifestyle, and their goals.

Infographic on how often should you eat; meal timing 101 and factors that affect meal frequency.

Factors in Optimal Meal Frequency

If you’re wondering how often you should eat, here are some factors to consider:

1. Personal Preference

The biggest factor to consider when determining how often you should eat is personal preference. As the evidence shows, there is no single rule or best strategy when it comes to meal frequency, rather, it comes down to what works best for the individual. Whether you prefer to eat 3 times a day or 6 times a day, the best approach is the one you like and can adhere to.

2. Schedule

A person’s schedule also plays a big role in determining what meal frequency strategy to choose. People with busy schedules may find a couple of larger meals a more practical choice, while individuals with more flexible schedules may find smaller snack-size meals more appealing.

3. Hunger Cues

While eating when you’re hungry and stopping when you’re full may seem like the obvious approach to meal frequency, it’s not always as simple as it may seem. Not only can lifestyles and schedules get in the way, but intuitive eating can be difficult for certain individuals, especially those who have spent years dieting.

For some eating fewer larger meals may help some with portion control and feelings of fullness, while for others simply cannot function without multiple meals and snacks throughout the day. Regardless of the approach, it is best to use the hunger and fullness scale to help get in tune with your body’s natural cues to ensure you’re eating in a way that honors it.

4. Digestion

Digestive symptoms also play a role in determining how often you should eat. If eating larger meals less frequently leaves you sluggish and fatigued, smaller meals more often may be a better approach. Moreover, in addition to the frequency of meals, the macronutrient balance of meals can worsen or improve blood sugar control, which can influence the hunger cues and the need for more or less meals throughout the day.

5. Goals

Your personal goals are very important to consider when determining how often you should eat. While meal frequency does not directly affect metabolism or fat loss, it can increase dietary adherence, making goals easier to achieve. Moreover, sport-specific goals, such as increased strength, improved speed, or improved physique, may require unique dietary strategies and meal timing.

6. Culture

Culture also plays a role in the pattern of meals throughout the day. Not only does our culture impact what we eat, but it impacts meal frequency and timing, as well as preparation methods, mealtime etiquette, and more. While some cultures are known to eat 3 times a day, “breakfast”, “lunch”, and “dinner”, other cultures are known for eating only once a day.

Meal Frequency for Weight Loss

Contrary to popular belief, the idea that eating smaller meals more frequently boosts metabolism to increase fat loss is a myth. While digestion does slightly increase metabolic rate, the frequency of your meals has little to no effect compared to the total calories consumed throughout the day.

Multiple studies have shown that eating many smaller meals or fewer larger meals, given an equal amount of daily calories, has no significant effect on weight loss (3, 4, 5). Rather, it is the creation of a calorie deficit and the net balance of calories at the end of the day, week, and month that supports weight loss, not when you eat those calories.

Furthermore, the concept of skipping breakfast to accomplish “fasted cardio” (i.e. cardio occurs when you exercise on an empty stomach) has long been claimed to enhance the fat loss process but is largely irrelevant for weight loss. While there may be greater fat oxidation (i.e. fat “burning”) during exercise done in a fasted state, this does not translate directly to body composition changes over time, given it is the net fat balance that matters at the end of the day (6, 7). This means that even if you burn fat during exercise, if you over-consume calories, your body will store the surplus of calories as body fat, resulting in a neutral or positive body fat balance.

For weight loss, calories are king, not when you eat them. Ultimately, whether you choose a time-restricted eating or flexible dieting approach or eat 3 or 6 meals a day, meal frequency has little to no effect on weight loss, as long as your calorie expenditure exceeds your calorie intake over time.

Meal Frequency for Muscle Building

Much like weight loss, meal frequency has long been touted as vital for muscle building; however, more recent research has shown that it’s less important than once believed.

The post-exercise “anabolic window”; a limited timeframe after training to optimize training-related muscular adaptations, was long said to be integral to muscle growth and development (8). The concept suggested that a specific amount of protein should be consumed within 30-60 minutes of exercise to optimize muscle building, which became a deeply ingrained mantra in the fitness industry.

However, decades of additional research and meta-analyses have found that the anabolic effect of a protein-rich meal is roughly 3 to 5 hours, potentially longer depending on the size of the meal (9, 10). While consuming protein after a workout may be helpful, muscle protein synthesis is largely supported by total protein intake throughout the day, not during a specific window of time.

The recommended protein intake for maximizing muscle growth is 0.7 to 1.0 grams of protein per pound of body weight per day, and including protein in pre-workout snacks and post-workout meals can help support muscle protein synthesis.

Is snacking ok?

Snacking can be incorporated into a balanced diet and can even help with weight loss and muscle building, however, it must be used strategically. While snacking can increase adherence for certain individuals, for others, it may lead to excessive consumption.

Therefore, it’s imperative that you consider your personal preferences and behaviors and truly pay attention to your hunger-fullness cues to determine if your desire to snack is for physical or emotional reasons. The exact timing and frequency of snacking comes down to personal preference. If your goal is weight loss, you can snack as little or as much as you desire, as long as you adhere to your caloric intake. If your goal is sports performance, snacking at strategic times (i.e. before a game or race) can improve outcomes.

Moreover, contrary to popular belief, snacking late at night won’t cause weight gain, unless it drives you to eat more.

Is it ok to skip meals?

Yes, it’s ok to skip meals, particularly if you’re not hungry. Your body’s natural hunger and fullness cues are the best indicators of when to eat and should, almost always, be prioritized ahead of dietary guidelines. Unless an individual goal is healthy weight gain, where they may need to occasionally eat when they are not hungry or to a point of discomfort, you should eat when you’re hungry, stop when you’re full, and repeat.

In fact, while it’s often said that breakfast is the most important meal, you don’t need to eat breakfast to be healthy or lose weight, the same way eating breakfast won’t make you healthy or cause weight loss. When you choose to eat and what meals you choose to eat should be determined by your personal preference, cues, and goals.

Furthermore, time-restricted eating (TRE), a more strategic form of meal skipping, is completely safe to implement and can be beneficial for some. Not only can it be used as a form of calorie restriction to support weight loss without counting calories, but it has been shown to have additional health benefits. TRE and other forms of intermittent fasting (IF) have been shown to cause improvements in insulin sensitivity compared to normal or baseline diets (11). That said, it’s important to note that it has no specific benefit for weight loss and weight-related outcomes when compared to traditional calorie restriction via other forms such as calorie or macro counting.

Overall, skipping meals to create periods of feasting and fasting can put you in a favorable state for fat loss, but they’re never going to negate calorie balance.

So, how often do you really need to eat?

Overall, the quality of the food you eat and your total caloric intake matter more than when you are consuming them. How many meals you should eat per day is influenced by personal preference and your goals.

If your goal is general health, you can break your meals up any way you desire as long as you’re prioritizing whole foods and balanced meals. If your goal is weight loss, as long as you remain in a calorie deficit, you can consume as many or as few meals per day as you like. If your goal is muscle building or weight gain, as long as you’re consuming adequate protein and are in a calorie surplus, you can use any meal frequency to achieve it.

If you’re confused as to the best approach to support your goals, it’s best to work with a registered dietitian to create a plan that works for you.

The Bottom Line

How often you should eat per day is based on personal preference, schedule, hunger cues, digestion, goals, and culture. Generally speaking, eating smaller or larger meals less frequently has no direct effect on health outcomes, weight loss, or body composition. What and how much an individual eats is more impactful than when they choose to eat.

Banana Oatmeal Pancakes

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These fluffy banana oatmeal pancakes are perfect for a healthy and tasty breakfast! Not only are they easy to make, but they keep well in the fridge and freezer so you can make them ahead of time and enjoy breakfast on busy mornings for days and weeks to come.

Stack of banana oatmeal pancakes with fresh banana slices on top drizzled with maple syrup.

If you’ve been around here for a while, you’ll know that these healthy pancakes are one of the first recipes I shared on my website. They’re a “Red’s Reset” (my OG nutrition program) original recipe, and one of my favorite recipes to share with someone starting their nutrition journey, because they’re made with real ingredients without compromising flavor.

Plus, they’re a little something that the whole family can enjoy. Whether you’re trying to feed your kids, make yourself something sweet, or add something delicious and nutritious to a family breakfast, this healthy banana oatmeal pancake recipe is for you.

Stack of banana oat pancakes on a white plate with a piece on a fork and maple syrup on the side.

Why You’ll Love Them

  • Minimal Ingredients – Made with 8 ingredients, these banana oatmeal pancakes are quick and easy to prepare.
  • Naturally Sweetened – The use of ripe bananas ensures the recipe is sweetened with natural sugar and contains no added sugar.
  • Full of Fiber – The combination of rolled oats and bananas ensures each pancake contains 3 grams of fiber.
Ingredients for banana oat pancakes: overripe bananas, rolled oats, eggs, butter, baking powder, cinnamon, nutmeg, and salt.

Ingredients + Substitutions

  • Bananas – To sweeten and flavor the pancakes. While you can use any pancakes, the riper the better.
  • Rolled Oats – To add some complex carbohydrates and fiber to the pancakes. The recipe calls for rolled oats, but old-fashioned oats and quick oats will also work, however, steel-cut oats and instant oats are not recommended. You can also use oat flour if preferred, see the notes section of the recipe card for details.
  • Eggs – To add some protein and bind the pancakes.
  • Butter – To add some healthy fats and moisture.
  • Spices – A combination of cinnamon and nutmeg to flavor the pancakes.
  • Leavening Agents – A bit of baking powder and salt to make the pancakes fluffy.
Food processor with rolled oats.
Food processor with oat floor.

Dietary Adaptions

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

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

Food processor with oat flour, sliced banana, egg, baking powder, cinnamon, nutmeg, salt, and melted butter.
Bowl with banana oat pancake batter.

Red’s Nutrition Tip

While these banana oatmeal pancakes contain 14 grams of sugar per serving, it’s important to understand that these are naturally occurring sugars from the bananas. Natural sugars are more nutritious than added sugars as they contain vitamins, minerals, and fiber, which refined sugars do not. The use of bananas and rolled oats combines high-fiber foods to make a naturally sweet pancake that is also a great source of fiber.

Griddle with dollops banana oatmeal pancake batter on top.
Griddle with cooked banana oat pancakes on top.

Serving Suggestions

The banana oatmeal pancakes are a good source of complex carbohydrates, some fiber, and healthy fats. To make them a more balanced meal I would recommend serving them with a source of protein and some additional fiber.

  • To add protein, add a scoop of protein powder to the batter, serve the pancakes with Greek yogurt on top, and/or serve them with a side of cottage cheese, eggs, or sausage.
  • To add fiber, add 1 cup of fresh or frozen blueberries to the pancake batter and/or serve pancakes with fresh fruit.
  • To add flavor, add a 1/2 cup of chocolate chips or 1/4 cup of nut butter, such as peanut butter or almond butter, to the pancake batter.
Platter of banana oatmeal pancakes with a plate of banana oat pancakes wiht sliced bananas and chopped almonds on top with a side of maple syrup and Greek yogurt and a tea towel with a knife and fork.

Storage + Reheating

To Refrigerate: Once cooled, transfer the banana oatmeal pancakes to a plate, allow them to cool completely, then place them in an airtight container and store them in the fridge for up to 5 days.

To Freeze: Layer cooled pancakes between sheets of waxed paper, this will help to prevent them from sticking once frozen, then transfer them to an airtight container or bag in the freezer for up to 3 months.

To Reheat: The leftover pancakes can be reheated on a baking sheet in the oven at 350°F for 3-5 minutes or in the microwave for 30 seconds to 1 minute. Frozen pancakes can be reheated in an oven at 350°F for 5-10 minutes, or in the microwave for 2-3 minutes.

Close of of banana oatmeal pancakes with a slice missing with banana slices and maple syrup on top.

More Healthy Pancakes:

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Stack of banana oatmeal pancakes with fresh banana slices on top drizzled with maple syrup.

Banana Oatmeal Pancakes

Author: Stephanie Kay

These are the best banana oatmeal pancakes! They are quick and easy to make, full of flavor, naturally sweetened, gluten-free, and absolutely delicious.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 10 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
Print Recipe

Ingredients

  • 1 1/2 cups rolled oats
  • 4 bananas, peeled and sliced
  • 2 eggs
  • 2 tablespoons butter, melted, plus more for cooking
  • 2 teaspoons baking powder
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg (optional)
  • 1/2 teaspoon salt
  • Maple syrup, to serve

Instructions

  1. Place rolled oats in a blender or food processor and pulse until they are ground into a fine meal or flour-like consistency.
  2. Add sliced bananas, eggs, melted butter, baking powder, cinnamon, nutmeg, and salt. Turn on the blender and blitz for 30 seconds to 1 minute until well combined. If your batter is too thick, just add a couple of tablespoons of milk and blend again until the desired texture is reached. The batter should be slightly thick and lumpy, and should easily run off a spoon, but not too runny.
  3. Heat a griddle or pan to medium heat, add a knob of butter, and then pour 1/4 cup of pancake batter onto the pan. Allow to cook for about 3 minutes or until bubbles begin to form on the surface, then carefully flip with a spatula and cook for another 1-2 minutes or until golden brown.
  4. Continue this process until all of the remaining batter has been used. You can store the cooked pancakes in the oven at 200°F to keep them warm.
  5. Once cooked, the pancakes can be served immediately with maple syrup 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 Oat Flour: Swap the rolled oats for 1 cup of oat flour. Skip step #1 and add the oat flour in step #2.

To Use Baking Soda: Swap the baking powder for 1 teaspoon of baking soda and 1 tablespoon of lemon juice.

Nutrition

  • Serving Size: 2 pancakes
  • Calories: 278 calories
  • Sugar: 14 grams
  • Fat: 7 grams
  • Carbohydrates: 46 grams
  • Fiber: 6 grams
  • Protein: 7 grams

Did you make this recipe?

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How to Eat Healthy Without Dieting

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Whether your goal is to support your health or maintain a healthy weight, learning how to eat healthy without dieting is a vital tool that will last a lifetime. Here are 6 simple, yet highly effective, tips for eating healthy without going on a diet.

Bowl of creamy chicken soup with carrots and broccoli and a side of whole grain bread.

Healthy eating is often confused with dieting albeit they are not the same thing. A healthy diet promotes healthy eating habits to support overall health, while dieting is a restrictive way of eating used to lose weight or change body composition. Dieting often entails eating fewer calories, eating smaller meals, avoiding sugary foods and saturated fat, and emphasizing subtraction over addition.

By focusing on what you can add to your diet, you can take a positive approach to healthy eating free of guilt, shame, or fear. Instead of focusing on what you can’t eat, need to limit, or avoid, approach eating healthier by prioritizing what you can eat, need to increase, or begin eating.

Here are 6 simple tips to help you create a healthy diet without dieting.

Tips to Eat Healthy without Dieting

Here are 6 simple tips to help you create a healthy diet without dieting.

1. Prioritize whole foods.

One of the simplest ways to eat a healthy diet without dieting is to prioritize whole foods. Whole foods are 1-ingredient foods that have undergone minimal processing and come from plants or animals. They are the most nutrient-dense foods, as they are natural sources of energy, protein, fiber, healthy fats, vitamins, and minerals. By ensuring your diet is primarily, not solely, composed of whole foods, you can help to ensure you are eating a balanced diet of nutritious foods, while naturally reducing consumption of ultra-processed foods and “empty calories“. Examples of whole foods include:

  • Fruits and vegetables
  • Whole grains
  • Beans and lentils
  • Nuts and seeds
  • Dairy and eggs
  • Meat, poultry, and seafood

2. Create balanced meals.

In addition to eating whole foods, creating balanced meals can help to ensure you’re eating healthy without dieting. A balanced meal includes all three macronutrients; protein, carbohydrates, and healthy fats, in proportionate amounts. By creating balanced meals at breakfast, lunch, and dinner, you can help to ensure you are providing the body with adequate calories, macronutrients, and micronutrients to support overall health. The balanced meal formula is “Protein + Carbohydrates + Fiber + Fat”, and examples of well-balanced meals include:

  • Eggs + Toast + Spinach + Cheddar Cheese
  • Milk + Oats + Berries + Almonds
  • Chicken + Pasta + Broccoli + Pesto
  • Salmon + Brown Rice + Carrots + Olive Oil

3. Focus on water.

While often overlooked as a nutrient, water is essential for life. The human body is roughly 60% water, and water helps to keep a normal temperature and blood pressure, lubricate and cushion joints and organs, move nutrients through your body, and rid the body of waste through urination, perspiration, and bowel movements. The daily water intake recommendations vary by age, sex, size, activity level, diet, and climate, as you will need more water in warmer clients even if you’re not physically active. While other liquids, such as coffee, tea, sparkling water, and fruit juice contribute to water intake and can be incorporated into a healthy diet, prioritizing plain water is a simple way to improve your health. On average, it is recommended that:

  • Adult men consume roughly 3 liters of water per day
  • Adult women consume roughly 2 liters of water per day

4. Enjoy some treats.

While eating whole foods and creating healthy meals are vital parts of a healthy and balanced diet, balance cannot exist without indulgence. Also known as “cheat meals“, treating yourself to foods that are richer, higher in calories, or processed is an important part of healthy eating. While the majority of your calories should come from nutrient-dense foods, a portion of calories should be used as discretionary calories and consumed in any way the person desires. Exactly how much and how often you should enjoy treats depends on the individual and their goals, but should be done in a way that honors their hunger and respects their fullness.

5. Honor your hunger and respect your fullness.

Horning your hunger and respecting your fullness are integral aspects of healthy eating. Your hunger and fullness cues are the body’s natural alarm signals reminding us of when we need energy and nutrients to function and when we’ve had enough. To truly create a healthy diet without dieting and restriction, we must learn, or re-learn, how to listen to and interpret our natural hunger cues. By using the hunger-fullness scale of intuitive eating, you can learn to trust your own body, distinguish physical hunger from emotional hunger, and feel more in control of your food choices and behavior around food.

Common hunger signals include:

  • Growling tummy
  • Feeling tired or low energy
  • Feeling weak, tired, or dizzy

Common fullness signals include:

  • Full stomach
  • Feeling content or satisfied
  • Feeling stuffed, uncomfortable, or even sick

6. Be mindful of digestion.

While what you eat is an important aspect of a healthy diet, how it makes you feel is as important, if not more. As the expression goes, you are not what you eat, but what you digest and absorb. Not only does our digestive tract break down the food we eat into nutrients that we can utilize, but it is home to trillions of bacteria, collectively known as our gut microbiota, that affect our overall health. Although it’s normal to experience digestive problems from time to time, frequent signs of poor digestion, be it gas, bloating, constipation, diarrhea, or heartburn, are signals that our body is not getting optimal nourishment. By being mindful of your digestion, you more easily identify and address potential issues when they arise.

The Bottom Line

A healthy diet promotes healthy eating habits to support overall health without restriction. By prioritizing whole foods, creating balanced meals, focusing on water, honoring your hunger and fullness cues, and being mindful of your digestion, you can learn to eat healthy without going on a diet.

Cabbage Roll Soup

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Turn cabbage rolls inside out with this easy cabbage roll soup recipe! Made in one pot and ready in under an hour, this healthy unstuffed cabbage soup is high in protein, rich in fiber, and full of flavor.

Two bowls of cabbage roll soup with sour cream and fresh dill on top on a wood platter with a gold spoon and a striped tea towel.

Cabbage rolls are a staple of Eastern and Northern European cooking. Known as holubtsi in Ukrainian, golubtsi in Russian, and gołąbki in Polish, cabbage rolls are a dish of soft cabbage leaves wrapped around ground meat, vegetables, rice, herbs, and/or spices. While the traditional recipe will vary from one region to the next, and one family to the next, stuffed cabbage rolls are generally eaten warm with a sauce.

This cabbage roll soup is a deconstructed version of stuffed cabbage rolls; you get all of the flavor with half of the effort. So, whether you want a heart-warming weekend lunch, a quick and easy weeknight meal, or a hearty soup for weekday lunches, this recipe is for you.

Large white pot with cabbage roll soup with a wood serving spoon and chopped dill on top.

Why You’ll Love It

  • Made in One Pot – This soup is made in a single pot to minimize cooking time and clean up.
  • High in Protein – With almost 30 grams of serving per bowl, this cabbage roll soup is protein-packed.
  • Keeps Well – Not only does it keep well in the fridge, but you can freeze cabbage roll soup for up to 3 months making it a great meal prep idea.
Ingredients for cabbage roll soup: ground beef, ground pork, onion, garlic, carrots, cabbage, white rice, beef broth, tomatoes, paprika, dill, salt, and pepper.

Ingredients + Substitutions

  • Ground Meat – To add some protein and fat. The recipe calls for a combination of ground beef and ground pork, but you could use one or the other if preferred. You can also use ground turkey if you’d like to make the soup lower in fat.
  • Cabbage – To ensure it’s cabbage soup and add some fiber. The recipe calls for green cabbage, but napa cabbage and savoy cabbage will also work.
  • Onion + Garlic – To add flavor and fragrance. The recipe calls for whole onion and garlic cloves, however, you can use onion powder and garlic powder if needed, see the notes section of the recipe card for details.
  • Carrots – To add some more veggies and micronutrients.
  • Rice – To add some complex carbohydrates. The recipe calls for short-grain rice, but any white rice will work.
  • Beef Broth – The recipe calls for beef broth, as it adds a depth of flavor, but vegetable broth or water will also work.
  • Tomatoes – To add some more veggies. The recipe calls for diced tomatoes and crushed tomatoes, as they add texture, but you can use tomato sauce if preferred.
  • Herbs + Spices – A combination of smoked paprika and dill to flavor the soup.
  • Olive Oil – To brown the meat and add some healthy fats.
  • Salt and Pepper – To season.
Large pot with cooked ground beef and ground pork.
Large pot with cooked ground meat, sautéed onion, carrots, garlic, paprika, salt, and pepper.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free beef broth or water.

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

Large pot with cooked ground meat, sautéed vegetables, spices, tomatoes, and beef broth.
Large pot with ground meat, vegetables, spices, tomatoes, beef broth, uncooked rice, and chopped cabbage.

Red’s Nutrition Tip

In my opinion, cabbage is a highly underrated vegetable. Not only is it inexpensive, but it’s an incredibly filling food, a great source of fiber, and a natural prebiotic; a form of food for the good bacteria in the gut microbiome.

Serving Suggestions

This cabbage roll soup recipe is a great source of protein, fiber, and healthy fats. It can be consumed as a balanced meal on its own, or paired with a source of complex carbohydrates to make it extra filling. It can also be adapted to suit your personal calorie and macro counting needs, for example:

  • To make it lower in carbohydrates, swap the white rice for cauliflower rice.
  • To make it lower in fat, use extra-lean ground beef and swap the ground pork extra ground beef.
  • To make it higher in fiber, serve it with a side of green salad.
Large pot with unstuffed cabbage roll soup with a serving spoon with fresh dill and sour cream on the side.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 4 days.

To Freeze: Once cooled, leftover cabbage roll soup can be stored in a freezer-safe container for up to 3 months.

To Reheat: Reheat the soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

Close up of cabbage soup recipe with sour cream and dill on a wood serving platter.

More Beef Soup Recipes:

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Two bowls of cabbage roll soup with sour cream and fresh dill on top on a wood platter with a gold spoon and a striped tea towel.

Cabbage Roll Soup

Author: Stephanie Kay

This unstuffed cabbage roll soup is high in protein and full of veggies. It keeps well in the fridge and freezer, so be sure to make a double batch so you can enjoy it as a cozy meal for days to come.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean ground beef
  • 1/2 pound ground pork
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 carrots, peeled and sliced
  • 1 1/2 teaspoons smoked paprika (optional)
  • 1 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 (14 ounce) can diced tomatoes
  • 1 (14 ounce) can crushed tomatoes
  • 2 tablespoons tomato paste
  • 4 cups beef broth
  • 1 cup water
  • 5 cups shredded green cabbage
  • 1/2 cup short-grain white rice, uncooked
  • Fresh dill, to serve
  • Sour cream, to serve

Instructions

  1. In a large pot on medium-high heat, warm the olive oil, then add ground beef and ground pork and cook, breaking it up with a spatula or wooden spoon, for 4-5 minutes until mostly cooked through.
  2. Add the diced onion and carrots and cook for an additional 2-3 minutes until vegetables are slightly tender.
  3. Add the minced garlic, paprika, salt, and pepper, and cook for an additional minute until fragrant.
  4. Pour in the diced tomatoes, crushed tomatoes, tomato paste, beef broth, and water, scraping up any tasty bits from the bottom of the pot, and stir to combine.
  5. Add the chopped cabbage and uncooked rice to the pot, stir again to combine, and bring to a gentle boil, then reduce to a simmer and cook for 20-25 minutes until the rice is cooked through.
  6. Once cooked, taste and adjust seasoning with additional salt and pepper as needed.
  7. The soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Notes

To Use Onion Powder: Swap the onion for 1 teaspoon of onion powder in step #2.

To Use Garlic Powder: Swap the garlic cloves for 2 teaspoons of garlic powder in step #3.

To Use Tomato Sauce: Swap the diced and crushed tomatoes for a 28-ounce can of tomato sauce.

Nutrition

  • Serving Size: 1 serving
  • Calories: 377 calories
  • Sugar: 9 grams
  • Fat: 13 grams
  • Carbohydrates: 36 grams
  • Fiber: 4 grams
  • Protein: 29 grams

Did you make this recipe?

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Prebiotics vs. Probiotics: What’s the Difference?

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Although their names are similar and they are both important for digestion and overall health, prebiotics and probiotics play different roles in the body. Here is a full breakdown of prebiotics vs. probiotics; what they are, their health benefits, and where to find them.

Small bowl of oatmeal with a side of sliced banana and strawberries.

Table of contents

What’s the difference between prebiotics and probiotics?

Prebiotics are a group of nutrients that help to stimulate the growth or activity of beneficial gut bacteria in the body, while probiotics are bacteria found in the gastrointestinal system that have a positive effect on health (1, 2).

Prebiotics are a special form of indigestible plant fiber in fiber-rich carbohydrate foods such as vegetables, fruits, and whole grains. Prebiotic fiber passes through the digestive system untouched until it reaches the colon, where it is used as a source of food to encourage the growth of the friendly bacteria in our gut, also known as probiotics.

Probiotics are tiny microorganisms, including live bacteria and yeast, that live in the gut and are beneficial for health. The different strains of probiotic bacteria support the diverse population of healthy microbes in the gut. Probiotics occur naturally in fermented foods such as yogurt, sauerkraut, and miso, and can also be found in supplement form.

Together, prebiotics and probiotics build and maintain a healthy colony of bacteria in our gut, which supports our overall health.

PrebioticsProbiotics
DefinitionForm of indigestible plant fiber in fiber-rich carbohydrate foods that feed good bacteria and promote gut health.Tiny microorganisms, including live bacteria and yeast, that live in our gut and are beneficial for overall health.
Benefits– Produce short-chain fatty acids (SCFAs)
– Improve mineral absorption
– Promote satiety
– Out-compete pathogens
– Feed good bacteria		– Improve digestive health
– Boost overall immunity
– Reduce inflammation
– Boost mood and cognitive function
– Reduce stress and anxiety
SourcesVegetables, Fruits, Legumes, Grains, RootsYogurt, Kefir, Tempeh, Natto, Fermented Vegetables, Some Cheeses

Benefits of Prebiotics and Probiotics

Trillions of bacteria and microorganisms live in our gut and are collectively referred to as the gut flora or gut microbiota and play vital functions in the body and influence our overall health. The consumption of prebiotics and probiotics plays an integral role in supporting a healthy gut microbiota, which has been shown to (3, 4, 5, 6):

  • Improve digestive health
  • Improve mineral absorption
  • Restore stomach acid
  • Modulate the immune system
  • Improve satiety, thereby supporting weight loss
  • Reduce the risk of irritable bowel syndrome (IBS)
  • Promote metabolic health, including insulin resistance, healthy blood lipids
  • Reduce the risk of allergy
  • Improve mood and cognitive function
  • Lower overall inflammation
Infographic of the difference between prebiotics vs. probiotics foods.

Which foods are prebiotic?

The most common forms of prebiotics include fructooligosaccharides and galactooligosaccharides, which are found in certain high-fiber foods, and inulin is the most common fructooligosaccharide and is found in a wide variety of plant foods. The most prebiotics-rich foods include:

  • Apples
  • Asparagus
  • Bananas
  • Barley
  • Chicory root
  • Dandelion root
  • Garlic
  • Jerusalem artichoke
  • Leeks
  • Legumes
  • Mushrooms
  • Oats
  • Onions
  • Rye
  • Wheat

Which foods are probiotic?

Probiotic foods are made via fermentation; a natural method of food preservation that was used by various cultures for centuries. The process of fermentation allows bacteria, yeast, or fungi to convert the natural sugars found in foods (glucose, fructose, and sucrose) into lactic acid, which creates beneficial bacteria, and probiotics, in the process. The most probiotic-rich foods include:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Tempeh
  • Kimchi
  • Buttermilk
  • Miso
  • Kombucha
  • Natto
  • Fermented vegetables
  • Some cheeses

Is it better to take prebiotics or probiotics?

Both prebiotic and probiotic foods should be consumed as part of a healthy diet. By prioritizing whole foods and creating well-balanced meals with fruits, vegetables, whole grains, beans, and lentils, you can help to ensure you are consuming adequate prebiotic-rich foods, and by including fermented foods regularly in your meals, you can help to ensure you are consuming adequate probiotic-rich foods.

In addition to food, both prebiotics and probiotics can be found in supplement form. Probiotics supplements can be found in pill or powder form at major grocery stores, health food stores, and pharmacies. Prebiotics can also be found in supplement form; however, prebiotic fiber is much more readily available in food than probiotic bacteria through a conventional diet.

Who should take prebiotic or probiotic supplements?

Every human gut microbiota is a unique fingerprint and collection of bacteria. Although prebiotic and probiotic supplements have been shown to have many health benefits, they are not for everyone.

While there is evidence to support the use of probiotic supplements for a variety of indications beyond gut health, the applications and results are strain-specific. Should you choose to take a probiotic supplement, it’s vital that you do your research or speak to a health professional to determine what type of bacteria will work best for you (7).

The Bottom Line

Probiotics are living strains of bacteria that populate the beneficial bacteria in our digestive tract, while prebiotics are a special form of indigestible plant fiber that acts as food for probiotics. Maintaining a good balance of gut bacteria, or a healthy microbiome, is essential for overall health and has been shown to have numerous health benefits. For optimal gut health, is it important to consume prebiotics and probiotics, both of which can be found in food and supplement form.

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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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