Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Slow-Cooker BBQ Pulled Pork Bowls

Published on July 10, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

Slow cooker filled with BBQ pulled pork.

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

To Refrigerate: Once cooled, any leftover pulled pork and rice can be stored assembled or in separate airtight containers in the fridge for up to 4 days. The coleslaw can be stored in a separate airtight container for up to 3 days.

To Freeze: Once cooled, the pulled pork and rice can be stored assembled or in separate airtight containers in the freezer for up to 3 months. The coleslaw and dressing cannot be frozen.

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

More Pork Recipes:

  • Pulled Pork Tacos
  • Spicy Pork Noodles
  • Honey Garlic Pork Chops
  • Spinach Stuffed Pork Chops
  • Spanish Pork Chops
  • Pork Souvlaki

How to Maintain Weight Loss

Published on July 8, 2025 by Stephanie Kay

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

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

Table of contents

  • What is weight loss maintenance?
  • 12 Strategies to Maintain Weight Loss
  • 1. Pick a sustainable weight loss approach.
  • 2. Follow a dietary pattern you enjoy.
  • 3. Understand your maintenance calorie intake.
  • 4. Eat breakfast regularly.
  • 5. Prioritize protein and fiber.
  • 6. Indulge in treats occasionally.
  • 7. Prioritize resistance training.
  • 8. Exercise regularly.
  • 9. Practice mindful eating.
  • 10. Learn to self-monitor.
  • 11. Aim for consistency, not perfection.
  • 12. Find a support system.
  • FAQs

What is weight loss maintenance?

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

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

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

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

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

Infographic with tips on how to maintain weight loss.

12 Strategies to Maintain Weight Loss

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

1. Pick a sustainable weight loss approach.

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

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

2. Follow a dietary pattern you enjoy.

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

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

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

3. Understand your maintenance calorie intake.

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

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

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

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

4. Eat breakfast regularly.

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

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

5. Prioritize protein and fiber.

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

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

6. Indulge in treats occasionally.

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

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

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

7. Prioritize resistance training.

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

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

8. Exercise regularly.

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

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

9. Practice mindful eating.

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

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

10. Learn to self-monitor.

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

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

11. Aim for consistency, not perfection.

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

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

12. Find a support system.

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

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

FAQs

Is it possible to maintain weight loss?

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

What helps maintain weight loss?

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

The Bottom Line

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

Peanut Butter Frozen Yogurt Bark

Published on July 3, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Storage

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

More Peanut Butter Snack Ideas:

  • Dark Chocolate Peanut Butter Cups
  • Peanut Butter Protein Bars
  • Peanut Butter Oatmeal Cookies

18 Ways to Add Protein to a Salad

Published on June 30, 2025 by Stephanie Kay

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

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

Table of contents

  • List of Proteins for Salad
  • 1. Chicken
  • 2. Steak
  • 3. Salmon
  • 4. Shrimp
  • 5. Canned Tuna
  • 6. Crab Meat
  • 7. Tempeh
  • 8. Edamame
  • 9. Lentils
  • 10. Boiled Eggs
  • 11. Deli Meat
  • 12. Beans
  • 13. Chickpeas
  • 14. Cheese
  • 15. Tofu
  • 16. Whole Grains
  • 17. Nuts and Seeds
  • 18. Bacon
  • Examples of High-Protein Salad Recipes

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

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

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

Infographic of protein for salad ideas.

List of Proteins for Salad

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

1. Chicken

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

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

2. Steak

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

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

3. Salmon

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

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

4. Shrimp

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

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

5. Canned Tuna

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

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

6. Crab Meat

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

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

7. Tempeh

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

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

8. Edamame

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

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

9. Lentils

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

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

10. Boiled Eggs

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

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

11. Deli Meat

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

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

12. Beans

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

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

13. Chickpeas

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

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

14. Cheese

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

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

15. Tofu

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

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

16. Whole Grains

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

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

17. Nuts and Seeds

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

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

18. Bacon

Although vilified as a dietary evil, bacon is a good source of healthy fats and protein. This cured meat contains 50% monounsaturated fat, the same “healthy” fat found in olive oil, along with 40% saturated fat, 10% polyunsaturated fat, and a moderate amount of cholesterol (24). In fact, meta-analysis studies have not found any independent association between saturated fats and heart disease or reported a significant increase in heart disease mortality or total mortality (25). So, whether you’re only using pork bacon or turkey bacon, a couple of slices of bacon is a great way to add protein to a salad.

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

Examples of High-Protein Salad Recipes

  • Curried Chicken Salad
  • Quinoa Edamame Salad
  • Quinoa Chickpea Salad
  • Arugula Feta Farro Salad
  • Lentil and Quinoa Salad

The Bottom Line

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

Creamy Chicken Pasta Salad

Published on June 26, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage

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

More Pasta Salad Recipes:

  • Bow Tie Pasta Salad
  • Asparagus Pasta Salad
  • Mediterranean Tuna Pasta Salad

Almond Milk vs. Cow Milk: Which is Healthier?

Published on June 24, 2025 by Stephanie Kay

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

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

Table of contents

  • Almond Milk vs. Cow Milk: Nutrition
  • Calories
  • Protein
  • Fat
  • Carbohydrates
  • Fiber
  • Sugar
  • Vitamins and Minerals
  • Other Factors to Consider
    • Ingredients
    • Allergies and Intolerances
    • Calories and Weight Loss
  • So, almond milk vs. cow milk: which one is healthier?

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

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

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

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

Infographic on almond milk vs. cow milk nutrition.

Almond Milk vs. Cow Milk: Nutrition

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

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

Calories

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

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

Protein

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

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

Fat

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

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

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

Carbohydrates

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

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

Fiber

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

Sugar

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

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

Vitamins and Minerals

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

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

Other Factors to Consider

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

Ingredients

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

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

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

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

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

Allergies and Intolerances

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

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

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

Calories and Weight Loss

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

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

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

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

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

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

The Bottom Line

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

Zucchini Egg Bake

Published on June 19, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love it

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

More Egg Breakfast Recipes:

  • Breakfast Egg Bake
  • Sweet Potato Breakfast Casserole
  • Spinach Breakfast Casserole
  • Creamy Spinach Baked Eggs
  • Egg, Sausage, and Bread Casserole

9 Foods with Natural Digestive Enzymes

Published on June 17, 2025 by Stephanie Kay

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

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

Table of contents

  • What are digestive enzymes?
  • Types of Digestive Enzymes
  • Foods with Digestive Enzymes
  • 1. Pineapple
  • 2. Papaya
  • 3. Mango
  • 4. Avocado
  • 5. Banana
  • 6. Raw Honey
  • 7. Ginger
  • 8. Kefir
  • 9. Sauerkraut
  • Can you supplement digestive enzymes?
  • Is it better to take digestive enzymes or probiotics?
  • FAQs

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

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

What are digestive enzymes?

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

Types of Digestive Enzymes

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

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

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

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

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

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

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

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

Infographic of list of foods with natural digestive enzymes.

Foods with Digestive Enzymes

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

1. Pineapple

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

2. Papaya

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

3. Mango

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

4. Avocado

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

5. Banana

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

6. Raw Honey

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

7. Ginger

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

8. Kefir

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

9. Sauerkraut

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

Can you supplement digestive enzymes?

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

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

Is it better to take digestive enzymes or probiotics?

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

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

FAQs

What is the best natural digestive enzyme?

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

How can I increase my digestive enzymes naturally?

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

Is apple cider vinegar a natural digestive enzyme?

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

The Bottom Line

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

Hot Honey Chicken Bowls

Published on June 12, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

More Chicken Bowl Recipes:

  • Pesto Quinoa Chicken Bowls
  • Blackened Chicken Sweet Potato Bowls
  • Baja Bowls with Chicken
  • Greek Potato Chicken Tzatziki Bowls

Healthy Fats: A Complete Guide

Published on June 10, 2025 by Stephanie Kay

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

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

Table of contents

  • Types of Dietary Fats
  • Saturated Fats
  • Unsaturated Fats
    • Monounsaturated Fats
    • Polyunsaturated Fats
  • Health Benefits of Dietary Fats
  • How much fat should you eat?
  • What are “healthy” fats?
  • Foods High in Healthy Fats
  • What are “unhealthy” fats?
  • FAQs

Types of Dietary Fats

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

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

Infographic of types of dietary fats.

Saturated Fats

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

Sources of saturated fat include:

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

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

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

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

Unsaturated Fats

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

Monounsaturated Fats

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

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

Sources of monounsaturated fat include:

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

Polyunsaturated Fats

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

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

Sources of polyunsaturated fat include:

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

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

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

Health Benefits of Dietary Fats

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

How much fat should you eat?

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

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

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

Infographic of list of foods with healthy fats.

What are “healthy” fats?

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

Foods High in Healthy Fats

Here is a list of foods high in healthy fats:

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

What are “unhealthy” fats?

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

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

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

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

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

FAQs

What are the healthiest fats to eat?

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

Do healthy fats fill you up?

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

Are healthy fats good for weight loss?

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

Are healthy fats good for weight gain?

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

The Bottom Line

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

Peanut Tofu Noodles

Published on June 5, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestion

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

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

Storage + Reheating

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

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

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

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

More Tofu and Noodle Recipes:

  • Tofu Noodle Stir Fry
  • Spicy Peanut Chicken Noodles

9 Common Calorie Counting Mistakes

Published on June 3, 2025 by Stephanie Kay

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

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

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

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

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

Infographic with list of most common calorie counting mistakes.

The Most Common Calorie Counting Mistakes

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

1. Not measuring portions.

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

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

2. Measuring by volume, not weight.

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

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

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

3. Not tracking cooking oils.

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

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

4. Not tracking liquid calories.

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

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

5. Not tracking condiments.

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

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

6. Ignoring bites and licks.

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

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

7. Tracking by meal, not ingredient.

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

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

8. Underestimating restaurant meals.

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

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

9. Not tracking consistently.

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

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

The Bottom Line

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

Korean Beef Meal Prep Bowls

Published on May 29, 2025 by Stephanie Kay

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

Four glass meal prep containers with Korean beef bowls.

Red’s Nutrition Tip

x

Serving Suggestions

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

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

Storage + Reheating

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

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

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

More Korean Bowls:

  • Korean Ground Turkey Rice Bowls
  • Crispy Beef Bowls
  • Firecracker Beef Bowls

15 Foods High in Vitamin C

Published on May 27, 2025 by Stephanie Kay

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

Mixture of colorful fruits and vegetables on a white background.

Table of contents

  • What is vitamin C?
  • Benefits of Vitamin C
  • How much vitamin C do you need?
  • Can you take too much vitamin C?
  • List of Foods High in Vitamin C
  • 1. Guava
  • 2. Blackcurrants
  • 3. Bell Peppers
  • 4. Brussels Sprouts
  • 5. Kale
  • 6. Broccoli
  • 7. Papayas
  • 8. Snow Peas
  • 9. Strawberries
  • 10. Oranges
  • 11. Kiwis
  • 12. Red Cabbage
  • 13. Lemons
  • 14. Grapefruit
  • 15. Limes
  • Ranking of Vitamin C Foods
  • What foods are fortified with vitamin C?
  • Should you take vitamin C supplements?
  • FAQs

What is vitamin C?

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

Benefits of Vitamin C

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

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

How much vitamin C do you need?

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

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

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

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

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

Can you take too much vitamin C?

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

Infographic of foods high in vitamin C.

List of Foods High in Vitamin C

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

1. Guava

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

2. Blackcurrants

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

3. Bell Peppers

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

4. Brussels Sprouts

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

5. Kale

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

6. Broccoli

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

7. Papayas

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

8. Snow Peas

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

9. Strawberries

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

10. Oranges

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

11. Kiwis

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

12. Red Cabbage

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

13. Lemons

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

14. Grapefruit

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

15. Limes

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

Ranking of Vitamin C Foods

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

All nutrition data is based on FoodData Central.

What foods are fortified with vitamin C?

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

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

Should you take vitamin C supplements?

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

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

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

FAQs

Which food is highest in vitamin C?

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

How can I get 100% of vitamin C daily?

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

Which 3 fruits are highest in vitamin C?

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

What drink is high in vitamin C?

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

The Bottom Line

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

Quinoa Edamame Salad

Published on May 22, 2025 by Stephanie Kay

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestion

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

  • Grilled Tofu Skewers
  • Cilantro Lime Chicken
  • Honey Mustard Chicken Thighs
  • Grilled Steak
Large bowl of edamame quinoa salad on a white background.

Storage

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

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

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

More Quinoa Salad Recipes:

  • Lentil and Quinoa Salad
  • Asian Quinoa Salad
  • Chickpea and Quinoa Salad
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Stephanie Kay Nutrition

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