Blog - Stephanie Kay Nutrition

Creamy Ground Beef and Orzo

Published on September 24, 2026 by Stephanie Kay

Made in one pot and ready in 30 minutes, this creamy ground beef and orzo is perfect for busy weeknights. Plus, it’s delicious, nutritious, and something the whole family can enjoy.

White bowl of creamy ground beef and orzo with fresh basil and freshly grated parmesan cheese on top on a dark wood plate with a gold fork and a beige and white checkered tea towel.

If you’re looking for a hearty meal that you can get on the table in a hurry, look no further than this one-pot ground beef and orzo recipe. It combines beef with tender orzo in a creamy tomato sauce to create a crowd-pleasing meal without much effort.

And the best part is, it’s incredibly versatile. While this recipe only calls for tomato sauce, you can sneak in extra veggies, like baby spinach, zucchini, and bell peppers, without compromising the flavors or texture of the dish.

Close of up of a bowl of ground beef orzo pasta with basil and parmesan cheese on top.

Why You’ll Love It

Quick and Easy – This 30-minute recipe is perfect for an easy weeknight dinner.
High in Protein – Each serving is loaded with over 35 grams of protein.
Made in One Pot – This one-pot recipe keeps prep and cleanup to a minimum.

Plate of lean ground beef, bowls of spices, bowl of parmesan cheese, jar of heavy cream, bowl of orzo, onion and garlic, jug of beef broth, and a bowl of crushed tomatoes.

Ingredients + Substitutions

Ground Beef – To add some protein. I used lean beef, but you can use regular or extra-lean ground beef if desired, or use ground turkey or ground chicken instead.
Orzo – To add some complex carbohydrates to the recipe. I used regular orzo, but you can use whole wheat orzo if preferred, or any small pasta shape you like.
Tomatoes – To make the sauce. The recipe calls for crushed tomatoes, but you can use diced tomatoes or tomato sauce if preferred. See the notes section of the recipe card for details.
Onion + Garlic – To add some flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
Italian Seasoning – To add some flavor. I used an Italian seasoning blend, but you can use dried thyme if preferred. See the notes section of the recipe card for details.
Red Pepper Flakes – To add some heat, although optional.
Beef Broth – To make the sauce. You can use regular or low-sodium beef broth, or vegetable broth if preferred.
Heavy Cream – To make the creamy sauce. The recipe calls for heavy cream, but you can use table cream or half-and-half if preferred.
Parmesan Cheese – To add some more protein and thicken the sauce.
Fresh Basil – To serve, although optional.

Grid of 4 images with a pot with cooked ground beef and onion; pot with ground beef and orzo on top; pot with ground beef and orzo mixed together; and pot with ground beef, orzo, beef broth, and crushed tomatoes.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free orzo and gluten-free beef broth.

To Make it Dairy-Free: This recipe cannot be made dairy-free.

Grid of 4 images with a pot of cooked ground beef, orzo, tomatoes, and beef broth; pot of cooked ground beef, cooked orzo, tomatoes, and beef broth; pot of cooked ground beef, cooked orzo, tomatoes, and beef broth with heavy cream and parmesan cheese on top; and a pot with creamy ground beef orzo mixture.

Red’s Nutrition Tip

Lean ground beef is one of the leanest cuts of beef and balances rich flavor with a lower fat content, making it an excellent choice for this orzo dish. However, if you want to reduce the saturated fat even further, extra-lean ground beef is an easy substitute.

Serving Suggestions

This creamy ground beef and orzo pasta is a balanced meal with protein, carbohydrates, fiber, and fats. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, add an additional 1/2 pound of lean ground beef to the recipe.
To make it lower in fat, use extra-lean ground beef and swap the heavy cream for table cream or half-and-half.
To add more veggies, add some fresh spinach and/or serve it with a side salad.

Pot with creamy ground beef and orzo pasta with freshly grated parmesan cheese and fresh basil on top with a wooden serving spoon and small bowl of red pepper flakes on the side.

Storage + Reheating

To Refrigerate: Allow the ground beef and orzo to cool completely, then transfer it to an airtight container and store it in the fridge for up to 4 days.

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

To Reheat: Once thawed, the ground beef and orzo can be reheated in the microwave for 2-3 minutes.

More Ground Beef Recipes:

More Orzo Recipes:

Sweet Potato Pancakes

Published on September 22, 2026 by Stephanie Kay

Turn leftover sweet potatoes into a delicious breakfast with these sweet potato pancakes! They are a fluffy, flavorful, slightly sweet, and healthy pancake that the whole family can enjoy.

Stack of sweet potato pancakes with a knob of butter and maple syrup on top on a white plate with a glass of milk and cup of coffee in the background.

Whether you’re looking for something to do with leftover mashed sweet potatoes or a toddler-friendly pancake recipe, this sweet potato pancake recipe is for you.

Using the natural sweetness of rich sweet potato purée and a blend of warming spices, this recipe turns a simple root vegetable into a delicious, yet comforting breakfast. Pile them high for a crisp autumn brunch or freeze a batch for busy weekday mornings; either way, these vibrant, golden-brown pancakes are guaranteed to please a crowd.

Close up of a pile of sweet potato pancakes with a slice cut out on a gold fork with butter and maple syrup on top and a glass of milk in the background.

Why You’ll Love Them

Easy to Make – These 10-ingredient sweet potato pancakes can be made in one bowl to keep prep and cleanup to a minimum.
Naturally Sweet – The use of leftover mashed sweet potatoes gives these pancakes a natural sweetness without using excess added sugar.
Keep Well – Leftovers keep well in the fridge and freezer, so you can make a double or triple batch and enjoy them for mornings to come.

Grid of 4 images with a bowl of mashed sweet potato, eggs, brown sugar, and vanilla extract; a bowl of mashed sweet potato, eggs, brown sugar, vanilla extract, and milk; a bowl of mixed wet ingredients and dry ingredients on top; and a bowl of sweet potato pancake batter.

Ingredients + Substitutions

Sweet Potatoes – To make the sweet potato pancakes. The recipe calls for leftover sweet potato mash, but you can use canned sweet potatoes or make mashed sweet potatoes if needed. See the notes section of the recipe card for details.
Flour – To make the pancakes. The recipe calls for all-purpose flour, but you can use whole wheat flour or gluten-free flour if preferred. See the notes section of the recipe card for details.
Eggs – To bind the pancakes and add some protein.
Milk – To make the batter and add some more protein. I used 2% milk, but whole milk and skim milk will also work well.
Brown Sugar – To amplify the sweetness. You can use white sugar or maple syrup if preferred. See the notes section of the recipe card for details.
Vanilla Extract – To add flavor.
Leavening Agents – A mixture of baking powder and salt to ensure the pancakes are light and fluffy.
Spices – A mixture of cinnamon and nutmeg to flavor the pancake batter, although optional.

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour.

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

Raw sweet potato pancake batter cooking on an electric griddle.

Sweet potato pancakes cooking on an electric griddle.

Red’s Nutrition Tip

Not only are sweet potatoes a great way to add natural sweetness to a recipe, but they are a nutrient-dense food and a rich source of vitamin A, vitamin C, manganese, and potassium.

Plate with three sweet potato pancakes with a gold fork and knife and a striped beige tea towel with a jar of maple syrup, cup of coffee, and bowl of Greek yogurt on the side.

Serving Suggestion

These pancakes with sweet potato are a good source of complex carbohydrates and fat, with a moderate amount of fiber. To make them a more balanced meal, I’d suggest serving them with a source of protein and additional fiber. They can also be adapted to suit your personal calorie or macro needs. For example:

To make them higher in protein, top the pancakes with Greek yogurt to serve.
To make them higher in fiber, serve them with fresh berries or sliced banana on top.
To make them higher in fat, add a drizzle of nut butter on top, such as almond butter or peanut butter.
To add extra flavor, add some chocolate chips or chopped nuts to the batter.

Close up of a stack of sweet potato pancakes with maple syrup and butter on top with a glass of milk in the background.

Storage + Reheating

To Refrigerate: Let the leftover pancakes cool completely, then place them in an airtight container and store them in the fridge for up to 5 days.

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

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

More Pancake Recipes:

Marry Me Chickpeas

Published on September 17, 2026 by Stephanie Kay

Ready in 30 minutes and made with pantry staples, these Marry Me Chickpeas are covered in a creamy Tuscan sauce and are absolutely delicious. You can serve them with crusty bread or rice for a simple yet delicious vegetarian meal.

Two bowls of marry me chickpeas with crusty bread, fresh basil, and freshly grated parmesan cheese on top with a gold fork and spoon on a dark green tea towel and a small bowl of red pepper flakes on the side.

If you’ve been on social media in the past year, you’ve likely seen the viral Marry Me Chicken recipe. The name plays on the idea that the recipe is so delicious, whoever eats it will want to propose to you on the spot! While I cannot confirm or deny this suggestion, I can say the recipe is pretty darn tasty.

This Marry Me Chickpeas recipe is a vegetarian twist on the original recipe. It’s full of flavor while being quick and easy to make.

Close up of a bowl of marry me chickpeas with a slice of toasted bread.

Why You’ll Love It

Quick and Easy – Ready in minutes with minimal ingredients, this recipe is perfect for a weeknight meal.
High in Fiber – These saucy chickpeas are loaded with 10 grams of fiber per serving.
Vegetarian – Filled with plant-based protein, this recipe is something everyone can enjoy.

Glass jug of vegetable broth, bowl of spices, garlic cloves, bowl of chikpeas, onion, bowl of sun-dried tomatoes, bowl of fresh basil leaves, and jar of heavy cream.

Ingredients + Substitutions

Chickpeas – Also known as garbanzo beans, to add some vegetarian protein. While the recipe uses chickpeas, you can use white beans if needed. See the notes section of the recipe card for details.
Sun-Dried Tomatoes – To make the creamy Tuscan sauce.
Cream – To make the creamy sauce. The recipe calls for heavy cream, but you can use table cream, half-and-half, or coconut milk for a dairy-free option. See the notes section of the recipe card for details.
Parmesan Cheese – To add some more protein and ensure the sauce is rich and creamy.
Vegetable Broth – To make the sauce. You can use chicken broth if preferred.
Onion and Garlic – To flavor the sauce. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
Thyme – To flavor the sauce.
Olive Oil – To sauté the onion.
Fresh Basil – To serve.
Salt and Pepper – To season.

Grid of 4 images with a pot of sautéed onion; pot of sautéed onion, garlic, sun-dried tomatoes, thyme, and red pepper flakes; pot of sautéed onion, garlic, sun-dried tomatoes, thyme, red pepper flakes, heavy cream, and freshly grated parmesan cheese; and a pot of Tuscan sauce with chickpeas.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the heavy cream for coconut milk or cashew cream, and swap the parmesan cheese for nutritional yeast.

Large pot of Marry me chickpeas with fresh basil on top with a wood serving spoon.

Red’s Nutrition Tip

This Marry Me chickpeas recipe is full of all types of healthy fats. The olive oil is a rich source of unsaturated fats, primarily in the form of monounsaturated fat with some polyunsaturated fats, while the heavy cream is a good source of saturated fat.

Serving Suggestions

This recipe is a balanced meal full of plant-based protein, carbohydrates, fiber, and healthy 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 some cubed tofu.
To make it high in carbohydrates, serve it with rice or bread.
To make it lower in fat, swap the heavy cream for half-and-half or whole milk.
To add more veggies, add some fresh spinach to the sauce.

Close up of a bowl of marry me chickpeas.

Storage + Reheating

To Refrigerate: Allow the Marry Me chickpeas to cool completely and then transfer them to an airtight container and store them in the fridge for up to 5 days.

To Freeze: Transfer the cooled Marry Me chickpeas to an airtight container and freeze for up to 3 months.

To Reheat: Once thawed, the chickpea mixture can be reheated in the microwave for 2-3 minutes or in a pot on the stovetop on medium-high heat for 5 minutes or until heated through.

More Vegetarian Chickpea Recipes:

All-Purpose vs. Whole Wheat Flour: Which is Healthier?

Published on September 15, 2026 by Stephanie Kay

Whether you’re baking at home or trying to eat healthier, picking the right flour can be confusing. Here is a comparison and nutrition breakdown of all-purpose vs. whole wheat flour, so you can make the best choice for your health goals and baked goods.

Grid of 2 images with a close of up all-purpose flour and a close up of whole wheat flour.

What’s the difference between all-purpose and whole wheat flour?
All-Purpose vs. Whole Wheat Flour: Nutrition
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Vitamins & Minerals
Other Factors to Consider
FAQs
So, which is healthier?
Usage Tips

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

The core difference between all-purpose flour and whole wheat flour lies in how much of the wheat kernel (wheat berry) is used during the milling process. When harvested, a wheat kernel contains four primary parts ⁽¹⁾:

Hull: The inedible protective layer, which is removed during processing.
Bran: The multi-layered thin outer skin that contains antioxidants, B vitamins, and ﬁber.
Germ: The embryo that sprouts when planted in soil that contains B vitamins, some protein, minerals, and healthy fats.
Endosperm: The starchy middle layer and by far the largest portion of the grain that contains complex carbohydrates, proteins, and small amounts of vitamins and minerals.

All-purpose flour, also known as white flour or refined flour, is made by milling only the endosperm part of the grain. The bran and germ are removed during milling, which creates a pale, fine-textured flour with a milder taste. It’s also made from a mixture of hard and soft wheat to achieve its ideal protein content (10-12%) and long, stretchy gluten strands.

Whole wheat flour, as the name implies, is made by milling the whole grain: endosperm, bran, and germ. The use of the whole grain creates a darker, coarser flour with a stronger taste. It also has a higher protein content (13-15%), but shorter, more easily torn gluten strands.

Type of Flour	All-Purpose Flour	Whole Wheat Flour
Source	Wheat	Wheat
Composition	Endosperm only	Endosperm, bran, and germ
Protein Content	Lower protein content (10-12%)	Higher protein content (13-15%)
Gluten Behavior	Smooth, elastic, medium gluten strands	Sharp bran cuts gluten strands
Texture	Soft, very fine	Coarser, grittier
Flavor	Mild, neutral	Nutty, earthy

It should be noted that there is a white version of whole wheat flour, known as “white whole wheat flour,” which is milled from whole grains (endosperm, bran, and germ), but it is made from hard white spring wheat instead of traditional red wheat. While its name contains the word “white”, it is in fact a whole wheat flour.

Infographic of the nutrition of all purpose vs whole wheat flour.

All-Purpose vs. Whole Wheat Flour: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of 100 grams of all-purpose flour vs. whole wheat flour ^{(2, 3, 4, 5)}.

Nutrition per 100 grams	All-Purpose Flour	Whole Wheat Flour
Calories	362 calories	370 grams
Protein	12.0 grams	15.1 grams
Fat	1.7 grams	2.7 grams
Carbohydrate	74.6 grams	71.2 grams
Fiber	3.0 grams	10.6 grams
Sugar	0.3 grams	0.4 grams

Calories

All-purpose and whole wheat flour contain a similar number of calories. A 100-gram serving of all-purpose flour contains 362 calories, while a 100-gram serving of whole wheat flour contains 370 calories.

Protein

Whole wheat flour contains slightly more protein than all-purpose flour. A 100-gram serving of all-purpose flour contains 12.0 grams of protein, while a 100-gram serving of whole wheat flour contains 15.1 grams of protein.

Fat

Whole wheat flour contains more fat than all-purpose flour. A 100-gram serving of all-purpose flour contains 1.7 grams of fat, while a 100-gram serving of whole wheat flour contains 2.7 grams of fat.

Carbohydrates

All-purpose and whole wheat flour contain a very similar amount of carbohydrate. A 100-gram serving of all-purpose flour contains 74.6 grams of carbohydrate, while a 100-gram serving of whole wheat flour contains 71.2 grams of carbohydrate.

Fiber

Whole wheat flour contains far more fiber than all-purpose flour. A 100-gram serving of all-purpose flour contains 3.0 grams of fiber, while a 100-gram serving of whole wheat flour contains 10.6 grams of fiber.

The high fiber content in whole wheat flour slows nutrient absorption, which helps balance blood sugar levels. Moreover, whole wheat flour is rich in insoluble fiber, a nutrient well-known for promoting digestive regularity.

Sugar

All-purpose and whole wheat flour contain a very similar amount of sugar; however, neither is a significant source. A 100-gram serving of all-purpose flour contains 0.3 grams of sugar, while a 100-gram serving of whole wheat flour contains 0.4 grams of sugar.

The sugar content in all-purpose flour and whole wheat flour is naturally occurring from natural sugars, not added sugars.

Vitamins & Minerals

Here is a micronutrient comparison of a 100-gram serving of unenriched all-purpose flour vs. unenriched whole wheat flour ^{(2, 3)}.

Nutrition per 100 grams	All-Purpose Flour	Whole Wheat Flour
Calcium	22 mg	38.0 mg
Iron	1.2 mg	3.9 mg
Magnesium	36.1 mg	136.0 mg
Phosphorus	134.0 mg	352.0 mg
Potassium	150 mg	376.0 mg
Zinc	1.2 mg	3.2 mg
Manganese	0.8 mg	3.6 mg
Selenium	20.1 µg	23.6 µg
Thiamin (Vitamin B1)	0.3 mg	0.5 mg
Riboflavin (Vitamin B2)	0.0 mg	0.1 mg
Niacin (Vitamin B3)	1.6 mg	5.6 mg
Vitamin B6	0.1 mg	0.3 mg
Folate (Vitamin B9)	23.0 µg	39.0 µg

Whole wheat flour contains significantly more vitamins and minerals than all-purpose flour, because it contains the nutrient-dense bran and germ. Whole wheat flour is a good source of B vitamins, namely thiamin (B1), niacin (B3), and folate (B9), as well as calcium, iron, magnesium, phosphorus, potassium, zinc, and selenium.

That said, all-purpose flour and other white flours are legally required to be fortified and enriched with specific vitamins and minerals in the United States and Canada ⁽⁶⁾. Both countries require white (refined) wheat flour to be fortified with iron and four B vitamins (thiamin, riboflavin, niacin, and folic acid), while calcium can be added voluntarily.

Other Factors to Consider

Here are some other factors to consider in the all-purpose flour vs. whole wheat flour comparison.

Absorbency

Because it contains the bran and germ, whole wheat flour absorbs significantly more liquid than all-purpose flour, as it acts like a sponge. For this reason, recipes using whole wheat flour generally need more liquid, and dough may require longer rest periods.

Rise

While whole wheat flour ferments and rises faster, due to its nutrient-rich bran and germ accelerating yeast activity, it produces a denser, tighter, and heavier crumb because the sharp bran fragments cut the gluten strands and block them from stretching.

In contrast, all-purpose flour allows a stronger, uninterrupted gluten network to form smoothly. Even though it may ferment slightly slower, this clean structure traps gas bubbles far more effectively, ultimately yielding a taller, lighter, and fluffier texture with a more tender crumb.

Shelf Life

All-purpose flour has a longer shelf life than whole wheat flour. Given that whole wheat flour retains the bran and germ, it also retains more natural oils and fats, which can oxidize and turn rancid faster when exposed to air, light, and warmth. All-purpose flour typically lasts 6 to 12 months in a pantry at room temperature, while whole wheat flour lasts only 3 to 6 months ⁽⁷⁾.

FAQs

Can you substitute all-purpose flour for whole wheat flour?

Yes, you can swap all-purpose flour for whole wheat flour in recipes. However, it will affect the texture, taste, and density of baked goods. For instance, using whole wheat flour in a bread recipe will turn white bread into whole wheat bread and create a flatter bread with a tighter and denser crumb.

At what ratio do you substitute all-purpose flour for whole wheat flour?

In general, you can substitute all-purpose and whole wheat flour in a 1:1 ratio in most recipes; however, you may need to alter other parts of the recipe, particularly the liquid. For the best results, replace only 50% of the all-purpose flour with whole-wheat flour 1:1 without changing anything else.

How does flour protein content affect recipes?

A flour’s protein content dictates the gluten development, extensibility, and elasticity in dough, which affects the structure, chew, and tenderness of baked goods. For example, the higher protein content of bread flour offers strength, a higher rise, and chewiness in bread, while the lower protein content of pastry flour offers a tender, delicate, and flaky texture in baked goods.

So, which is healthier?

Whole wheat flour is generally considered healthier than all-purpose flour. While they contain a similar amount of calories and carbohydrates per serving, whole wheat flour contains more protein, more fiber, and more iron, magnesium, B vitamins, and antioxidants than all-purpose flour.

That said, overall, both flours are considered healthy flours and can be included in a healthy and balanced diet, and can support a weight loss goal as long as you maintain a calorie deficit.

Usage Tips

All-purpose flour is suitable for baking a wide range of items, including cookies, muffins, cakes, and thickening sauces, while whole wheat flour is best used for rustic baked goods and quick breads.

If a recipe calls for all-purpose flour, but you’d prefer to use whole wheat flour, here are some tips to consider:

Add two additional teaspoons of water (liquid) for each cup of whole wheat flour.
Allow an extra 20 to 25 minutes of rest before kneading whole wheat dough.
Expect shorter rise times when using whole wheat flour.
A 50/50 blend of all-purpose flour and whole wheat flour can increase fiber content while maintaining lightness.

The Bottom Line

All-purpose flour is a refined white flour made from wheat’s endosperm, while whole wheat flour is a whole grain flour made from wheat’s bran, germ, and endosperm. Overall, whole wheat flour is more nutrient-dense, as it contains more protein, fiber, and micronutrients; however, both can be included in a healthy diet.

Salsa Chicken Meal Prep Bowls

Published on September 10, 2026 by Stephanie Kay

Loaded with 46 grams of protein per serving, these salsa chicken meal prep bowls are perfect for make-ahead meals. Plus, they are made in a slow cooker, which keeps prep time and cook time to a minimum.

Four glass containers of salsa chicken meal prep bowls.

Make meal prep easy with these slow-cooker salsa chicken meal prep bowls! The 2-ingredient (ok, 4-ingredient) salsa chicken is loaded with flavor while being incredibly simple to make.

Plus, it keeps well in the fridge and freezer, so you can make a double or triple batch and store it for busy days and weeks to come.

Close up of glass meal prep containers of salsa chicken bowls.

Why You’ll Love Them

Easy to Make – This slow-cooker recipe requires minimal prep and cleanup.
High in Protein – Each bowl is loaded with over 45 grams of protein per serving.
Keeps Well – These salsa chicken bowls keep well in the fridge for days, making it a great meal prep recipe.

Plate of chicken breasts, lime, garlic cloves, bowl of white rice, jar of chili powder, bell peppers, and bowl of salsa on a white background.

Ingredients + Substitutions

Chicken – To add some protein and make the shredded salsa chicken. The recipe calls for boneless, skinless chicken breasts, but you can use chicken thighs if preferred. You can also use rotisserie chicken if needed. See the notes section of the recipe card for details.
Salsa – To make the salsa chicken. I used spicy red salsa, but you can use any style of salsa you like.
Rice – To make the bowls and add some complex carbohydrates. The recipe calls for white rice, but you can use brown rice if preferred. You could also use a flavored rice, such as cilantro lime rice, if desired. See the notes section of the recipe card for details.
Bell Peppers – To add some veggies. I used green, red, and yellow bell peppers, but you can use any colors you like.
Chili Powder – To add some additional flavor to the chicken, although optional. You can also use taco seasoning if preferred. See the notes section of the recipe card for details.
Olive Oil – To cook the peppers and add some healthy fats.
Fresh Cilantro – To serve, although optional.
Sour Cream – To serve, although optional.
Lime – To serve, although optional.

Dietary Adaptions

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

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

Grid of 4 images of a slow-cooker with raw chicken breasts; slow-cooker with raw chicken breasts and salsa; slow-cooker with cooked chicken breasts in salsa; and a slow-cooker with shredded salsa chicken.

Red’s Nutrition Tip

While salsa might seem like a simple ingredient, it’s a low-calorie, nutrient-rich food full of vitamins, namely vitamin C, and antioxidants. It also supports hydration, as it’s made with water-rich vegetables, which are some of the most hydrating foods.

Serving Suggestions

These salsa chicken bowls are a balanced meal with protein, carbs, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To make them higher in fiber, swap the white rice for brown rice add/or some steamed broccoli.
To make them low-carb, swap the rice for cauliflower rice.
To make them higher in fat, top the bowls with some shredded cheese.

Close up of a salsa chicken meal prep bowl.

Storage + Reheating

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

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

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

More Chicken Meal Prep Recipes:

How to Eat More Vegetables

Published on September 8, 2026 by Stephanie Kay

We all know we need to eat vegetables, but choking down steamed Brussels sprouts or snacking on raw broccoli can feel more like a chore than a dietary highlight. Fortunately, you don’t have to sacrifice flavor or spend hours in the kitchen to boost your nutrient intake. By shifting your approach from restriction to addition, you can use a few simple strategies to upgrade the meals you already love and easily master how to eat more vegetables.

White plate with a red bell peppers, rosemary, broccoli, potatoes, and tomatoes on a counter top.

Benefits of Eating More Vegetables
How many vegetables should you eat a day?
Ways to Eat More Vegetables
1. Add them to meals you already make.
2. Use frozen vegetables.
3. Buy pre-cut vegetables.
4. Add them to smoothies.
5. Eat salads as a side dish.
6. Turn them into pasta sauce.
7. Add them to your eggs.
8. Use them as wraps, noodles, and rice.
9. Snack on them with dip.
Sample Meals with Extra Vegetables:

Benefits of Eating More Vegetables

Consuming vegetables regularly is a healthy eating habit that has numerous health benefits, including:

Contributes to a balanced diet. Consuming vegetables helps ensure you’re creating a balanced meal with a source of complex carbohydrates and fiber.
Increases intake of vitamins, minerals, and antioxidants. Fresh and frozen vegetables are rich sources of micronutrients and antioxidants; therefore, eating them more regularly can help to ensure you’re consuming more nutrients in your daily meals.
Supports hydration. Fruits and vegetables are the most hydrating foods, with many containing over 80% water, which can help to increase your water intake.
Supports healthy digestion. Consuming high-fiber foods, such as vegetables, can improve digestion by adding bulk to stool and feeding probiotics found in the gut.
Helps with weight management. Vegetables have a high-fiber content and low-calorie content, which helps to increase satiety and maintain a calorie deficit to support weight loss ^{(1, 2)}.
Helps to lower blood pressure, cholesterol, and chronic inflammation. The fiber and electrolytes found in vegetables have been shown to help protect your heart and blood vessels ⁽³⁾.
Reduces the risk of heart disease, stroke, diabetes, and some cancers. A high vegetable intake has been shown to help prevent disease and chronic illness ^{(4, 5)}.

How many vegetables should you eat a day?

The recommended intake of vegetables varies slightly by country and governing health body. The Dietary Guidelines for Americans and Canada Food Guide recommend making vegetables and fruits half of your plate at every meal, while others recommend adult females eat 2 to 2.5 cups per day and adult males eat 2.5 to 3 cups per day ^{(6, 7)}.

A standard serving size for vegetables is equal to one fist-sized portion. For most raw veggies or chopped produce, this equals about 1 cup, while high-volume foods, like leafy greens or spinach, equate to about 2 cups.

Infographic with tips on how to eat more vegetables.

Ways to Eat More Vegetables

Here are 9 easy ways to add more veggies to your diet.

1. Add them to meals you already make.

Incorporating vegetables into meals you already love is one of the easiest ways to eat more vegetables without changing your routine. Whether it’s adding a bit of zucchini to pasta, a handful of spinach to soup, or broccoli to your eggs, simply adding extra vegetables can help you build a new habit onto an old one. This strategy lets you enjoy your favorite meals while seamlessly adding more fiber and micronutrients to your diet.

2. Use frozen vegetables.

One of the biggest barriers in eating more vegetables is the prep time required to wash, peel, and chop them. Using frozen vegetables that are pre-chopped and ready to use allows you to add veggies to any dish without extra effort. Be it frozen peas, green beans, or stir-fry blends, you can quickly add them to a pot or pan and have them cooked in minutes. Plus, frozen vegetables are flash-frozen at peak ripeness, helping to lock in essential nutrients and making them just as healthy as fresh veggies.

3. Buy pre-cut vegetables.

Much like frozen vegetables, buying raw pre-cut vegetables is a good way to make vegetables more accessible. Packages of chopped carrots, celery, and broccoli are readily available at most grocery stores, and having them visible in the fridge helps encourage healthy snacking.

4. Add them to smoothies.

While smoothies are often thought of as a vehicle for frozen fruit, they are also a great place to incorporate veggies. Blending leafy greens, such as spinach and kale, into fruit smoothies can help mask the taste of the vegetables and increase intake. Moreover, vegetables with a high-water content, such as cucumber and celery, also blend well into smoothies, while puréed sweet potato and pumpkin blend well into smoothies and are great alternatives to bananas.

5. Eat salads as a side dish.

Another great way to eat more vegetables is to enjoy a salad with your meals. Instead of overhauling your entire menu, you can add a small bowl of leafy greens, veggies, olive oil, and lemon juice alongside the dishes you already enjoy. In fact, starting a meal with a salad can increase vegetable intake while improving satiety at the same time.

6. Turn them into pasta sauce.

Blending or finely chopping a variety of vegetables directly into your pasta sauce is an effective strategy to boost your daily vegetable intake. In addition to adding veggies to ground meat in a classic tomato sauce, you can also blend cooked vegetables into creamy and colorful pasta sauces. For instance, you can blend leafy greens, cooked zucchini, pumpkin purée, or roasted beets with ricotta or cottage cheese to create a rich and creamy pasta sauce with minimal effort.

7. Add them to your eggs.

While most people target lunch and dinner to boost their vegetable intake, breakfast is an excellent opportunity to sneak in extra veggies – especially through savory dishes like eggs. Vegetables such as spinach, tomatoes, bell peppers, and mushrooms can easily be cooked into scrambled eggs, omelets, and egg bakes. Not only does this strategy help you get a jump start on your vegetable intake, but it helps you hit your daily fiber goals early, keeps your blood sugar steady, and provides lasting energy.

8. Use them as wraps, noodles, and rice.

Swapping grains for vegetable-based alternatives like lettuce wraps, spiralized veggie noodles, and cauliflower rice is another great way to maximize your daily vegetable intake. This can also help to reduce your intake of processed foods while increasing your intake of essential vitamins and dietary fiber. Using lettuce wraps instead of bread for sandwiches, cauliflower rice instead of white or brown rice, and zucchini noodles for traditional noodles are also low-carb swaps that can help to support weight management.

9. Snack on them with dip.

While eating raw vegetables is a good way to eat more veggies, pairing them with a delicious dip makes it much tastier. Crisp options like baby carrots, cucumber slices, and bell pepper strips become much more enticing when matched with flavorful additions like hummus, guacamole, or Greek yogurt ranch dip. These healthy dips also offer their own nutritional benefits, as many of them contain fiber and healthy fats, which improve your body’s absorption of essential fat-soluble vitamins.

Sample Meals with Extra Vegetables:

The Bottom Line

Eating more vegetables offers many health benefits, including improving heart health, supporting digestion, and helping to manage body weight. By adding vegetables to meals you enjoy, using frozen vegetables, buying pre-chopped vegetables, eating them at breakfast, adding them to pasta sauce, and using them as wraps and noodles, you can increase your intake of dietary fiber, vitamins, and minerals.

Creamy Corn Pasta

Published on September 3, 2026 by Stephanie Kay

Turn fresh corn into a luscious sauce with this creamy corn pasta recipe, without any cream! Ready in 30 minutes, it’s perfect for a healthy and family-friendly weeknight dinner.

Two bowls creamy corn pasta with fresh basil on top on a light green tea towel with a fork on the side and small bowls of red pepper flakes and freshly grated parmesan cheese on the side.

I don’t know about you, but I love fresh summer corn. Boiled, covered in butter, and lightly salted, its natural sugars create the most delicious balance of sweet and salty flavors, while providing the perfect juicy “pop” in every bite.

And, while I love the simplicity of a good, boiled ear of corn, there is so much more you can do with it, and this creamy corn pasta is exactly that! It uses the corn’s natural starches and sugars to create a velvety pasta sauce (with minimal ingredients) that highlights all the flavors of the season.

Close up of a bowl of shell pasta with creamy corn sauce with a bowl of fresh basil in the background.

Why You’ll Love It

Seasonal – This creamy corn pasta is a great way to use fresh summer corn.
Comforting – This recipe turns humble ingredients into a creamy yet healthy sauce in minutes.
Vegetarian – Loaded with vegetarian protein, it’s something the whole family can enjoy.

Large bowl of uncooked shell pasta, small bowls of olive oil and butter, garlic cloves, fresh ears of corn, bowl of fresh basil, and a bowl of freshly grated parmesan cheese on a white background.

Ingredients + Instructions

Corn – For the best results, use sweet corn or bi-color corn like Peaches & Cream. While fresh corn does work best, you can use frozen corn if preferred. See the notes section of the recipe card for details.
Pasta – To make the pasta and add some complex carbohydrates. I used shells, but you can use any short pasta shape you like – fusilli, penne, macaroni, and orecchiette would all work well.
Parmesan – To make the sauce and add some protein. The recipe calls for Parmesan cheese, but you can use pecorino cheese if preferred.
Onion and Garlic – To flavor the sauce. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
Lemon Juice – To add some acidity to the sauce. I used fresh lemon juice, but you can use bottled lemon juice if preferred.
Olive Oil – To add some healthy fats.
Butter – To make the sauce extra creamy.
Red Pepper Flakes – To add some heat, although optional.
Basil – To serve, although optional. While the recipe calls for fresh basil, you can use fresh herbs you like.

Large cast-iron pan with sautéed onion, garlic, and corn kernels.

Dietary Adaptions

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

To Make it Dairy-Free: You cannot make this recipe dairy-free.

Blender with sautéed onion, garlic, corn kernels, parmesan cheese, lemon juice, and pasta water.

Red’s Nutrition Tip

While this creamy corn pasta contains 11 grams of sugar per serving, it’s important to note that it comes from the natural sugars found in the corn, as there is no added sugar in the recipe.

Large pot of cooked shell pasta with creamy corn pasta sauce on top.

Serving Suggestion

This pasta is a balanced meal with carbohydrates, fiber, healthy fats, and a moderate amount of protein. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, top the pasta with some grilled chicken or steak.
To make it lower in fat, use half the amount of olive oil and butter.
To make it extra creamy, add a generous dollop of cream cheese to the blender when making the sauce.

Close up of creamy corn pasta in a bowl with freshly grated parmesan cheese, basil, and red pepper flakes on top.

Storage + Reheating

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

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

To Reheat: Allow the pasta to thaw completely before reheating. To reheat the pasta on the stovetop, place the pasta in a pan on medium heat with 1-2 tablespoons of water, stirring gently, until the water has been absorbed and the pasta is warmed through. To reheat the pasta in the microwave, place the pasta in a microwave-safe container with 1-2 tablespoons of water and reheat for 2-3 minutes, stirring every minute or so, until the water has been absorbed and the pasta is warmed through.

More Corn Recipes:

Cilantro Lime Chicken Thighs

Published on August 27, 2026 by Stephanie Kay

This cilantro lime chicken thighs recipe turns humble ingredients into a delicious chicken marinade in a matter of minutes. It also creates tender, juicy, and flavorful chicken thighs you can serve with rice, potatoes, or in tacos for a crowd-pleasing meal.

Plate of cilantro lime chicken thighs with fresh cilantro and lime wedges on top with a green tea towel, a gold fork and knife, and bowl of cooked rice on the side.

Chicken thighs are one of my favorite things to cook on the grill – they are inexpensive, tasty, and incredibly quick to cook. They have just enough dark meat to stay tender, but not enough to put anyone off, especially when they are covered in a flavorful marinade, and I think this cilantro lime marinade is a great way to do it.

Not only is this grilled cilantro lime chicken recipe easy and delicious, but it’s incredibly versatile. You can serve it over fluffy rice, in tacos or burritos, or on a salad for a nutritious and delicious meal.

Close up of a plate of grilled cilantro lime chicken on a plate with lime wedges and fresh cilantro on top and a gold fork on the side.

Why You’ll Love It

Easy to Make – Made with minimal ingredients, this recipe is quick and easy to prepare.
Full of Flavor – The combination of fresh cilantro and lime juice ensures every bite of chicken is full of flavor.
High in Protein – This recipe is loaded with 23 grams of protein per serving.

Plate of raw chicken thighs, garlic cloves, bowl of salt and cumin, olive oil, honey, fresh cilantro, and limes on a white background.

Ingredients + Substitutions

Chicken Thighs – The recipe calls for boneless, skinless chicken thighs, but you can use chicken breast if preferred. See the notes section of the recipe card for details.
Cilantro – To make the cilantro lime chicken marinade.
Limes – To make the marinade. I used whole limes, but you can use bottled lime juice if preferred. See the notes section of the recipe card for details.
Olive Oil – To make the marinade and add some healthy fats. You can use regular or extra virgin olive oil, or use avocado oil if preferred.
Garlic -To add flavor. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Cumin – To add more flavor.
Honey – To balance the acidity in the marinade, although optional.
Salt – To season.

Food processor with olive oil, fresh cilantro, lime juice, garlic cloves, honey, cumin, salt, and pepper.

Food processor with cilantro lime marinade.

Dietary Adaptions

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

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

Large glass bowl of chicken thighs in cilantro lime marinade.

Red’s Nutrition Tip

The recipe allows for either chicken thighs or chicken breasts. While breasts offer more protein and less fat, dark thigh meat provides a higher concentration of vitamins and minerals. Ultimately, the nutritional profiles of these two cuts are much more similar than commonly realized.

Serving Suggestions

These cilantro lime chicken thighs are a great source of lean protein. To ensure you’re eating them as part of a balanced meal, serve them with a source of complex carbohydrates and fiber. For example:

Rice + Green Beans
Sweet Potatoes + Broccoli
Tortillas + Cabbage
Black Beans + Avocado

Cast iron skillet with cooked cilantro lime chicken thighs.

Storage + Reheating

To Refrigerate: Transfer the cooked chicken thighs to an airtight container and store them in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the cilantro lime chicken thighs to an airtight container and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat the chicken thighs in the microwave for 2 minutes.

More Chicken Thighs Recipes:

12 Foods High in Vitamin B12

Published on August 25, 2026 by Stephanie Kay

Vitamin B12 is an essential nutrient that supports many vital functions in the human body. It is naturally found in many foods, added to others, and available as a dietary supplement. Here is a list of foods high in vitamin B12 that you can add to your diet today.

Chalkboard with B12 written on it surrounded by sardines, salmon, yogurt, oats, soy milk, shrimp , tuna, beef liver, pills, Swiss cheese, egg, mushrooms, ricotta cheese.

What is Vitamin B12?
Health Benefits of Vitamin B12
How much vitamin B12 do you need?
Can you take too much vitamin B12?
Are any foods fortified with vitamin B12?
List of Foods High in Vitamin B12
1. Liver
2. Clams
3. Oysters
4. Mackerel
5. Mussels
6. Tuna
7. Crab
8. Sardines
9. Trout
10. Salmon
11. Beef
12. Milk
Ranking of Foods High in Vitamin B12
Do you need a vitamin B12 supplement?
FAQs

What is Vitamin B12?

Vitamin B12, also known as cobalamin, is a water-soluble vitamin and essential micronutrient ⁽¹⁾. The human body cannot produce vitamin B12 on its own; therefore, it must be consumed through the diet.

Vitamin B12 is bound to protein in food and must be released before it is absorbed. It is naturally present in animal foods, namely lean meats, eggs, and dairy products, added to others, and is available as a dietary supplement. Plant foods do not contain vitamin B12, unless they are fortified.

Health Benefits of Vitamin B12

Vitamin B12 is required for the development, myelination, and function of the central nervous system, healthy red blood cell formation, and DNA synthesis ^{(2, 3)}. It is also beneficial for healthy pregnancies, helping prevent major birth issues in babies and megaloblastic anemia, a blood condition that makes people tired and weak.

While vitamin B12 is present in many whole foods, deficiency is actually quite common. In fact, vitamin B12 deficiency affects between 3% and 43% of older adults, even among healthy adults with sufficient intake ⁽⁴⁾. Vitamin B12 deficiency can cause several symptoms, including fatigue, neurological changes, megaloblastic anemia, glossitis, palpitations, and low counts of white and red blood cells ⁽⁵⁾.

How much vitamin B12 do you need?

The current Recommended Dietary Allowance (RDA) for vitamin B12 varies by age and life stage ⁽⁶⁾:

Birth to 6 months: 0.4 mcg/day
Infants 7-12 months: 0.5 mcg/day
Children 1-3 years: 0.9 mcg/day
Children 4-8 years: 1.2 mcg/day
Children 9–13 years: 1.8 mcg/day
Teens 14-18 years: 2.4 mcg/day
Adults 19+: 2.4 mcg/day
Pregnant Teens & Women: 2.6 mcg/day
Breastfeeding Teens & Women: 2.8 mcg/day

Can you take too much vitamin B12?

Vitamin B12 is generally considered to be safe at high doses and, therefore, does not have an established tolerable upper intake level.

Are any foods fortified with vitamin B12?

Yes, several processed foods are fortified with vitamin B12, including breakfast cereals, tofu, and non-dairy milks (e.g., soy milk, almond milk, oat milk, etc.). Additionally, fortified nutritional yeast – a deactivated, edible strain of yeast sold as yellow flakes or powder – also contains a substantial amount of added vitamin B12. Fortified foods ensure adequate vitamin B12 intake for vegetarians and vegans, or individuals who cannot consume foods naturally rich in it.

List of Foods High in Vitamin B12

Here is a list of the best food sources of vitamin B12.

1. Liver

Liver is the best food source of vitamin B12 and B vitamins overall. It’s also one of the most nutrient-dense organ meats, as it’s a great source of iron, copper, zinc, selenium, and vitamin A. While all forms of liver are rich in vitamin B12, beef liver is particularly concentrated, as an average serving contains more than 3,000% of the daily value. A 3-ounce serving of beef liver contains 50.4 mcg of vitamin B12 ⁽⁷⁾.

2. Clams

Clams are the seafood with the highest levels of vitamin B12. This small but mighty shellfish is also a great source of protein, iron, and potassium. In addition to being eaten baked, steamed, fried, or in chowder, their juice or broth can deliver over 500% of the recommended daily value per cup. A 3-ounce serving of clams contains 15.8 mcg of vitamin B12 ⁽⁸⁾.

3. Oysters

Oysters are another shellfish rich in vitamin B12. They’re also a great source of lean protein and healthy fats, as well as a wide range of micronutrients, including zinc and copper. A 3-ounce serving of oysters contains 13.6 mcg of vitamin B12 ⁽⁹⁾.

4. Mackerel

Mackerel is the true fish with the most vitamin B12. It’s also the best source of omega-3 fatty acids and contains lower mercury levels than larger fish like tuna, making it safer to consume. Mackerel can be prepared in many ways, as fresh mackerel can be grilled, pan-fried, or smoked, while canned mackerel can be used in salads or spreads. A 3-ounce serving of king mackerel contains 13.3 mcg of vitamin B12 ⁽¹⁰⁾.

5. Mussels

Mussels are another nutrient-dense seafood and a great source of vitamin B12, vitamin A, vitamin C, iron, zinc, selenium, and iodine. They are best cooked or steamed, but are also available in canned versions. A 3-ounce serving of mussels contains 10.2 mcg of vitamin B12 ⁽¹¹⁾.

6. Tuna

Along with mackerel, tuna is another fish high in vitamin B12, healthy fats, and animal protein. While all types of tuna contain B12, bluefin tuna offers the highest concentration, though exact levels depend on the species, cut of the fish, and how it is prepared. A 3-ounce serving of tuna contains 8.0 mcg of vitamin B12 ⁽¹²⁾.

7. Crab

Crab meat is a nutrient-dense, high-protein, low-calorie food that is rich in vitamin B12. Crab can be enjoyed steamed, boiled, baked, or broiled, or in sushi, chowder, or salads. A 3-ounce serving of Alaskan king crab contains 7.7 mcg of vitamin B12 ⁽¹³⁾.

8. Sardines

Sardines are another rich source of vitamin B12, providing a significant portion of the recommended daily intake in a single serving. These small, oily fish are also a naturally good source of vitamin D and calcium. A 3-ounce serving of canned sardines contains 7.6 mcg of vitamin B12 ⁽¹⁴⁾.

9. Trout

Not only is trout a good source of vitamin B12, but it’s a good source of heart-healthy fats, protein, vitamin D, and vitamin E. While all trout contain vitamin B12, wild rainbow trout contains the highest amount, offering over 200% to 300% of the recommended daily value. A 3-ounce serving of rainbow trout contains 3.7 mcg of vitamin B12 ⁽¹⁵⁾.

10. Salmon

Salmon is another vitamin B12-rich food that provides a significant amount of daily needs. Along with other fatty fish, it’s also rich in healthy fats, specifically omega-3 fatty acids EPA and DHA. Both farmed and wild-caught salmon are healthy choices, and fresh, frozen, or tinned salmon are all good sources of micronutrients. A 3-ounce serving of salmon contains 2.8 mcg of vitamin B12 ⁽¹⁶⁾.

11. Beef

Beef is another excellent source of vitamin B12, delivering a highly absorbable concentrated dose to the human body. While all cuts of beef contain vitamin B12, lean cuts of beef generally contain the most; however, the exact amount varies by muscle, fat content, and cooking method. A 3-ounce serving of skirt steak contains 2.1 mcg of vitamin B12 ⁽¹⁷⁾.

12. Milk

Milk is a great source of highly bioavailable vitamin B12. In addition to a glass of milk, dairy products such as yogurt and cheese are rich in B12 and many other essential nutrients. While cow’s milk is a natural source of vitamin B12, non-dairy milks, such as almond milk and oat milk, are fortified with vitamin B12, making them a good replacement for those who cannot consume cow’s milk. A 1-cup serving of whole milk contains 1.3 mcg of vitamin B12 ⁽¹⁸⁾.

Ranking of Foods High in Vitamin B12

Here is a ranking of the vitamin B12 content of whole foods and fortified foods.

Food	Serving Size	Vitamin B12 per Serving
Liver, beef	3 ounces	50.4 mcg
Clams	3 ounces	15.8 mcg
Oysters	3 ounces	13.6 mcg
Mackerel	3 ounces	13.3 mcg
Mussels	3 ounces	10.2 mcg
Nutritional Yeast (fortified)	2 tablespoons	9.4 mcg
Tuna, bluefin	3 ounces	8.0 mcg
Crab, king	3 ounces	7.7 mcg
Sardines	3 ounces	7.6 mcg
Breakfast Cereal (fortified)	1 cup	6.0 mcg
Trout	3 ounces	3.7 mcg
Salmon	3 ounces	2.8 mcg
Beef, skirt steak	3 ounces	2.1 mcg
Beef, ground (90/10)	3 ounces	1.9 mcg
Milk, whole	1 cup	1.3 mcg
Yogurt, Greek	3/4 cup	1.3 mcg
Eggs	2 eggs	1.0 mcg
Soy Milk (fortified)	1 cup	1.0 mcg
Cheese, Swiss	1 ounce	0.9 mcg
Chicken, thigh	3 ounces	0.5 mcg

All nutrition data is based on FoodData Central.

Do you need a vitamin B12 supplement?

While most healthy adults can consume enough vitamin B12 from a balanced diet, certain individuals can benefit from supplementation. Vegetarians, vegans, and individuals following a plant-based diet are at an increased risk for deficiency, as well as older people and individuals with pernicious anemia or gastrointestinal disorders such as Crohn’s disease ⁽⁶⁾.

As with all supplements, it is best to consult with a health professional or registered dietitian to determine if supplemental vitamin B12 intake is right for you.

FAQs

What food is highest in vitamin B12?

Liver is the food highest in vitamin B12, followed by shellfish and oily fish.

How can I increase my B12 naturally?

Consuming foods high in vitamin B12 regularly is the best way to increase levels naturally.

What raises vitamin B12 quickly?

Injections or high-dose oral supplements are the best way to increase vitamin B12 levels rapidly. That said, it is best to consult with a health professional or registered dietitian to determine the best approach for you.

The Bottom Line

Vitamin B12 is a water-soluble vitamin and essential micronutrient. It is naturally found in animal foods and added to certain processed plant foods. The best sources of vitamin B12 are beef liver, clams, oysters, mackerel, and mussels.

Sloppy Joe Bowls

Published on August 20, 2026 by Stephanie Kay

These sloppy joe bowls combine ground beef and sweet potatoes to create a high-protein meal loaded with veggies. Ready in 40 minutes, you can whip it up for a healthy and family-friendly dinner tonight.

Two sloppy joe bowls with a bowl of steamed broccoli and pickled red onions on the side and a grey and white striped tea towel with a silver fork and spoon.

If you like sloppy joes, but are trying to eat a little healthier, you’re going to love this sloppy joe bowls recipe. These bowls had a bit of a viral moment earlier this year, and after a bit of trial and error, I decided to share my own perfected version.

This recipe combines lean ground beef with roasted sweet potatoes to create a well-balanced meal that is high in protein and full of fiber, and that works equally well as a healthier dinner or meal prep idea.

Close up of two sloppy joe bowls with sliced pickles, pickled red onion, and chopped parsley on top.

Why You’ll Love Them

Quick and Easy – Ready in 40 minutes, this recipe is a perfect addition to your weeknight dinner menu.
High in Protein – These sloppy joe bowls are loaded with over 30 grams of protein per serving.
Keep Well – The beef and sweet potatoes keep well in the fridge for days, making it great for meal prep.

Plate of lean ground beef, jar of soy sauce, bowl of brown sugar, bowl of mustard, bowl of tomato paste, onion, garlic cloves, green bell pepper, sweet potatoes, and a jar of paprika and garlic powder on a white background.

Ingredients + Substitutions

Ground Beef – To make the sloppy joe mixture and add some protein. The recipe calls for lean ground beef, but you can use any style you like. Ground turkey and ground chicken would also work well.
Sweet Potatoes – To add some complex carbohydrates. While the recipe calls for sweet potatoes, white potatoes will also work well. You could also use white or brown rice instead. See the notes section of the recipe card for details.
Bell Pepper – To add some veggies to the ground beef mixture. The recipe calls for a green bell pepper, but any color will work.
Onion + Garlic – To flavor the sloppy joe mixture. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
Tomato Paste – To flavor the ground beef and make the sloppy joe sauce.
Spices – A mixture of paprika and chili powder to season the beef.
Worcestershire Sauce – To flavor the beef mixture. Soy sauce will also work. See the notes section of the recipe card for details.
Vinegar – To add some acidity and tangy flavor to the sloppy joe sauce. The recipe calls for red wine vinegar, but
Mustard – To flavor the sloppy joe sauce. The recipe calls for yellow mustard, but Dijon mustard will also work well. See the notes section of the recipe card for details.
Olive Oil – To add some healthy fats, avocado oil will also work well.
Pickles – A mixture of sliced pickles and pickled red onions to serve, although optional.

Dietary Adaptions

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

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

Large sheet pan with parchment paper with diced roasted sweet potatoes on top.

Red’s Nutrition Tip

Not only is lean ground beef one of the leanest cuts of beef, but it’s a great source of iron, zinc, selenium, and vitamin B12, making it a great addition to this healthy dinner recipe.

Grif of 4 images with a cast-iron skillet of cooked ground beef; a cast-iron skillet with cooked ground beef, diced onion, and diced green bell pepper; a cast-iron skillet with cooked ground beef and veggies with sloppy joe sauce on top; and a cast-iron skillet with sloppy joe mixture.

Serving Suggestions

These sloppy joe bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To make it lower in fat, swap the lean ground beef for extra-lean ground beef.
To make it higher in fiber, add some steamed or roasted broccoli to the bowls.
To make it low-carb, swap the sweet potatoes for cauliflower rice or roasted spaghetti squash.
To add some heat, add a pinch of red pepper flakes or a dash of hot sauce to the sauce mixture.

Close up of a bowl of sloppy joe meat with roasted sweet potatoes, pickles, pickled red onions, and chopped parsley on top.

Storage + Reheating

To Refrigerate: Allow the sloppy joe mixture and roasted sweet potatoes to cool completely, then transfer them to an airtight container(s) and store in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the sloppy joe mixture and roasted sweet potatoes to an airtight container(s) to the freezer for up to 3 months.

To Reheat: Once thawed, the sloppy joe mixture and roasted sweet potatoes can be reheated in the microwave for 2-3 minutes.

More Ground Beef Bowls:

Gluten-Free 101: A Beginner’s Guide

Published on August 18, 2026 by Stephanie Kay

Whether you’re managing a medical diagnosis or exploring a lifestyle change, the idea of going all-in on a gluten-free diet can be overwhelming, especially if you’re not sure if it’s right for you. This beginner’s guide to gluten-free explores everything you need to know about gluten: what it is, who needs to avoid it, the best foods to eat, and some simple tips to get started.

Chalkboard with the word gluten-free surrounded by gluten-free pasta, flour, bread, and buckwheat.

What is gluten?
What foods contain gluten?
Who should eat a gluten-free diet?
List of Gluten-Free Grains
FAQs
Tips for Following a Gluten-Free Diet:
Examples of Gluten-Free Swaps

What is gluten?

Gluten is a general name for a group of proteins, specifically prolamin and glutenin, found in certain grains ⁽¹⁾. These proteins act as a “glue” when mixed with water and provide strength, structure, and elasticity in foods. For example, gluten gives elasticity to dough, allowing bread to rise, and structure to baked goods, to hold them together.

What foods contain gluten?

Gluten proteins are naturally found in wheat, barley, rye, and triticale, and all of the homemade and processed foods, beverages, and products made from them. Common gluten-containing foods include:

Breads: Sandwich loaf, bagels, baguettes, tortillas, etc.
Pasta: Spaghetti, penne, macaroni, etc.
Baked Goods: Muffins, cookies, cakes, etc.
Cereals: Wheaties, Special K, Corn Flakes, etc.
Snacks: Crackers, granola bars, pretzels, etc.
Sauces: Soy sauce, Teriyaki sauce, BBQ sauce, gravy, etc.
Soups: Noodle soups, cream-based soups, or any soup that uses wheat flour as a thickener
Processed Meats: Sausages, hot dogs, imitation crab, etc.

Moreover, naturally gluten-free foods can become cross-contaminated with gluten during farming, processing, or cooking (e.g., cutting board, toaster, etc.). Items can also become contaminated during consumption when utensils used on gluten-containing food are double-dipped (e.g., butter, jam, peanut butter, etc.).

Who should eat a gluten-free diet?

While gluten is completely safe to consume for the majority of the population, certain individuals must avoid it completely and follow a gluten-free diet for health problems and/or medical conditions. These include ⁽²⁾:

Celiac Disease: A chronic immune-mediated intestinal disease in genetically predisposed individuals that is induced by exposure to dietary gluten proteins.
Wheat Allergy: An IgE-mediated immune response that occurs within minutes to hours of wheat gluten ingestion.
Non-Celiac Gluten Sensitivity: A spectrum of symptoms in which ingestion of gluten proteins produces intestinal and other symptoms similar to those seen in celiac disease. Also known as gluten intolerance.
Dermatitis Herpetiformis: Celiac disease of the skin.
Gluten Ataxia: An autoimmune disorder that causes unsteadiness or uncoordination with or without small intestinal inflammation.

List of Gluten-Free Grains

Here is a list of naturally gluten-free grains you can safely include in a gluten-free diet.

Oats

While oats are inherently gluten-free, they often become contaminated during processing, as they are often harvested and processed in factories that process other grains. For this reason, when purchasing oats, be sure to opt for certified gluten-free oats.

Rice

All varieties of rice, including white, brown, jasmine, basmati, sushi, and wild, are gluten-free. While all plain, raw rice is safe to use and cook with, some prepared, flavored, or boxed rice and rice pilaf contain gluten.

Quinoa

While technically a seed, quinoa is often considered a gluten-free grain. It’s also a good source of vegetarian protein, and cooked quinoa works well as a substitute for couscous or breadcrumbs in meatballs.

Corn

Like oats, corn is inherently gluten-free; however, corn products can become contaminated during harvesting and processing. While corn on the cob and frozen corn is generally safe, opt for certified gluten-free options when purchasing items such as tortillas, meals, crackers, and chips.

Buckwheat

Despite its name, buckwheat is not a form of wheat; rather, it’s an ancient grain and pseudocereal similar to quinoa. It’s a good source of fiber, and buckwheat groats are a good alternative to oats in porridge, and soba noodles, traditional Japanese noodles made from buckwheat, are a good substitute for wheat-based noodles and pasta.

Millet

Millet is a small gluten-free grain with a nutty flavor and fluffy and/or creamy texture when cooked. It works well as a substitute for couscous or cooked into a porridge; it’s also commonly used in gluten-free granola.

Amaranth

Amaranth is another ancient gluten-free grain, commonly used to make hot cereal and polenta. The kernels can also be popped like popcorn for a savory snack.

Teff

In addition to being gluten-free, teff is one of the highest protein grains, making it a great source of plant-based protein. It can be cooked whole like rice or ground into flour for baking.

Sorghum

Sorghum, also known as milo, is a gluten-free grain with a hearty and chewy texture similar to wheat berries. Sorghum can be popped like popcorn, cooked into porridge, or ground into flour for baked foods.

FAQs

Can you lose weight by going gluten-free?

While you can lose weight by going gluten-free, a gluten-free diet does not inherently cause weight loss. Rather, weight loss is caused by creating a sustained calorie deficit.

What are the benefits of going gluten-free?

For individuals with celiac disease, gluten intolerance, or a wheat allergy, a gluten-free diet is life-changing. However, it offers no proven health benefits to the rest of the population.

Are there dietary supplements that neutralize gluten?

No, there are no dietary supplements that neutralize gluten for individuals with celiac disease, gluten intolerance, or a wheat allergy.

What beverages contain gluten?

Traditional beers (ales, lagers, stouts, and porters) contain gluten, as do malt beverages.

Tips for Following a Gluten-Free Diet:

New to a gluten-free diet? Here are 5 simple tips to help get you started.

Focus on Whole Foods: With the exception of wheat, barley, rye, and triticale, most whole foods are naturally gluten-free. Prioritizing fruits, vegetables, nuts, seeds, beans, lentils, milk, poultry, seafood, and meat can help make eating gluten-free much easier.
Read Labels: Food manufacturers must list major food allergens, including gluten, on food labels. When buying prepared foods, refer to the label and ingredients list to determine if the item contains gluten.
Cook Your Meals: Preparing your meals at home allows for more control so you can ensure what you’re eating is free of gluten. Cooking gluten-free recipes is one of the best ways to eat a gluten-free diet.
Prevent Cross-Contamination: Thoroughly clean all kitchen utensils and cooking surfaces and use dedicated, separate kitchen items that cannot be cleaned (i.e., cutting board, toaster, etc.) for gluten-free foods. Avoid “double dipping” with shared foods (i.e., butter, peanut butter, jam, etc.) or use dedicated gluten-free ones.
Work with a Registered dietitian: It is best to work with a registered dietitian who specializes in gluten-free diets to ensure you are set up for success.

Examples of Gluten-Free Swaps

In addition to the tips above, here are some simple swaps you can use to replace wheat-based foods with delicious and safe gluten-free alternatives.

Swap regular pasta for chickpea pasta or rice noodles.
Swap wheat flour for cornstarch to thicken sauces and soups.
Swap flour tortillas for corn tortillas.
Swap couscous for quinoa or millet.
Swap soy sauce for gluten-free soy sauce, tamari, or coconut aminos.
Swap breadcrumbs for almond meal.
Swap croutons for nuts.
Swap crackers for rice cakes.

The Bottom Line

Gluten is the name given to specific proteins in certain grains, namely wheat, barley, and rye. While it is safe to consume for most, for people with celiac disease or other medical conditions, it causes a host of health issues and must be completely avoided. To successfully follow a gluten-free diet, it is best to focus on whole foods (fruits, vegetables, nuts, seeds, beans, lentils, milk, poultry, seafood) and reach for food products labeled gluten-free.

Chocolate Zucchini Bread

Published on August 13, 2026 by Stephanie Kay

This chocolate zucchini bread is the perfect way to use that abundance of summer zucchini. With its ultra-chocolatey flavor and perfectly moist texture, you’d never know it’s healthy and full of veggies.

Chocolate zucchini bread on a wood cutting board on a piece of parchment paper with dark chocolate chips on the side and a glass of milk in the background.

Imagine a chocolate loaf so rich, fudgy, and decadent that you would never guess it’s full of vegetables. Well, this chocolate zucchini bread recipe is exactly that. This moist loaf is so rich and delicious that it tastes like chocolate cake.

This versatile loaf works well as an afternoon snack, a cheeky breakfast, or warmed up for a delicious dessert with a scoop of vanilla ice cream on top.

Slices of double chocolate zucchini bread on a wood cutting board with slices on plates on the side with dark chocolate chips, glass of milk, knife, and light green tea towel on a white background.

Why You’ll Love It

Easy – It’s made with pantry staples and requires minimal baking skills.
Healthy – Made with cocoa powder, olive oil, and Greek yogurt, this chocolate zucchini bread is full of antioxidants and healthy fats.
Keeps Well – It keeps well in the pantry, fridge, and freezer, so you can make a double or triple batch and enjoy healthy snacks for days and weeks to come.

Small zucchini, bowl of cocoa powder, bowl of vanilla extract, bowl of Greek yogurt, 2 eggs, jar of olive oil, bowl of baking soda and salt, bowl of sugar, bowl of flour, and bowl of dark chocolate chips on a white background.

Ingredients + Substitutions

Flour – To make the bread. The recipe calls for all-purpose flour, as I think it provides the best texture, but you can use whole wheat flour if preferred. See the notes section of the recipe card for details.
Cocoa Powder – To give the bread a rich chocolate flavor. The recipe calls for cocoa powder, but cacao powder will also work, although it will be more bitter.
Zucchini – To make the zucchini bread and add some fiber. The recipe calls for fresh zucchini, as it works best, but you can use frozen zucchini if preferred. See the notes section of the recipe card for details.
Olive Oil – To ensure the bread is moist and to add some healthy fats. Avocado oil, melted coconut oil, and melted butter will also work.
Yogurt – To ensure the bread is extra moist and to add some protein. The recipe calls for Greek yogurt, but regular yogurt or sour cream will also work.
Eggs – To bind the bread and add some more protein.
Sugar – To sweeten the bread. The recipe calls for white sugar, but you can use brown sugar if preferred. You can also use honey or maple syrup if needed. See the notes section of the recipe card for details.
Vanilla Extract – To enhance the chocolate flavor.
Leavening Agents – A mixture of baking soda and salt to ensure the bread is light and fluffy.
Chocolate Chips – To give it an extra-deep chocolate flavor, although optional. The recipe calls for dark chocolate chips, but semi-sweet chocolate chips and milk chocolate chips will also work well.

Dietary Adaptions

To Make it Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour.

To Make it Dairy-Free: This recipe cannot be made dairy-free.

Grid of 4 images with a glass mixing bowl with all-purpose flour, cocoa powder, baking soda, and salt; glass mixing bowl with olive oil, yogurt, eggs, and sugar; glass mixing bowl with chocolate batter with shredded zucchini; and glass mixing bowl with chocolate zucchini batter.

Baking Tips

Here are some tips for handling your zucchini to ensure your chocolate zucchini bread is delicate and moist, without being gummy or soggy.

Use small zucchini. Large or overgrown zucchini tend to be tougher and contain more water, while smaller ones tend to be sweeter, softer, and more intensely flavored.
Do not peel the zucchini before using it. The skin adds flecks of color and additional fiber.
Shred the zucchini using the largest holes on a box grater. If you grate it too finely, the vegetable turns into a watery mush that can make your bread heavy
Do not blot or drain excess moisture from the zucchini. While removing excess liquid may seem beneficial, especially when baking, the liquid in the zucchini helps make an extra-moist loaf.

Red’s Nutrition Tip

While this recipe does contain 19 grams of sugar, it contains a mixture of natural and added sugar from the combination of ingredients. In addition to the added sugar from the white sugar, the yogurt contains some natural sugar, which is also rich in protein and micronutrients. Not to mention, the flour and zucchini provide a bit of fiber to help mitigate the blood sugar spikes and metabolic impacts of added sugars.

Raw chocolate zucchini bread batter in a loaf pan.

Baked chocolate zucchini bread in a loaf pan.

Serving Suggestions

This easy chocolate zucchini bread is a good source of carbohydrates and fats with a moderate amount of fiber. It can be enjoyed on its own as a simple snack or adapted to suit your personal calorie or macro needs. For example:

To make it higher in fiber, swap the all-purpose flour for whole-wheat flour.
To make it lower in sugar, use half the sugar and half the chocolate chips.
To make it higher in protein, add a scoop of chocolate protein powder to the batter and/or serve it with Greek yogurt.
To add additional flavor and texture, add a teaspoon of espresso powder and/or 1/2 cup of chopped nuts to the batter.

The recipe can also be turned into chocolate zucchini muffins with a few simple baking adaptations. See the notes section of the recipe card for details.

Close of up a loaf of chocolate zucchini bread with a glass of milk and chocolate chips on the side on a dark blue background.

Storage

To Refrigerate: Let the bread cool, then slice it or transfer it whole to an airtight container and refrigerate for up to 1 week.

To Freeze: Allow the chocolate zucchini bread to cool completely. Once cooled, wrap it in plastic wrap and aluminium foil, whole or sliced, then place in an airtight container or freezer-safe bag and freeze for up to 6 months. Allow to thaw completely at room temperature before eating.

More Healthy Bread Recipes:

More Zucchini Recipes:

Teriyaki Chicken and Rice Bowls

Published on August 6, 2026 by Stephanie Kay

Layered with brown rice, stir-fried veggies, and tender chicken covered in a homemade sauce, these teriyaki chicken and rice bowls are full of flavor. Not to mention, they are easy to make and high in protein, making them perfect for a healthy weeknight dinner.

Two teriyaki chicken and rice bowls on a beige striped tea towel with dark wood chopsticks and a small bowl of teriyaki sauce and bowl of sliced green onion on the side.

If you’ve been around here long enough, you’ll know I’m all about quick and easy recipes. I want my meals to be delicious AND nutritious, but I don’t want to spend hours in the kitchen or run around the grocery store looking for fancy ingredients. Fortunately, with a few pantry staples, you can create a meal that meets all of those requirements.

This healthy teriyaki chicken rice bowl recipe uses simple ingredients to make a delicious homemade teriyaki sauce that infuses humble grilled chicken with Asian flavor with minimal effort. If you ask me, this recipe is the perfect addition to your weeknight dinner repertoire and something the whole family can enjoy.

Close up of a teriyaki chicken rice bowl with sesame seeds on top.

Why You’ll Love Them

High in Protein – The combination of chicken and brown rice gives these bowls over 30 grams of protein per serving.
Full of Veggies – These teriyaki chicken bowls are loaded with fiber.
Keep Well – They keep well in the fridge and freezer, making them a great meal prep idea.

Plate of chicken thighs, jar of rice vinegar, bowl of spices and cornstarch, bowl of brown rice, bowl of brown sugar, bowl of green beans, bowl of broccoli florets, green onions, and red bell pepper on a white background.

Ingredients + Substitutions

Chicken – To add some protein. The recipe calls for chicken thighs, but chicken breasts will also work well. You can also use leftover chicken if preferred. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. The recipe calls for brown rice to add some fiber, but any white or brown rice will work well. See the notes section of the recipe card for details.
Sesame Oil – To add some healthy fats. Olive oil will also work well.
Soy Sauce – To make the homemade teriyaki sauce. You can use regular or low-sodium soy sauce.
Vinegar – To add some acidity to the sauce. The recipe calls for rice vinegar, but apple cider vinegar or white wine vinegar would also work well.
Brown Sugar – To add a hit of sweetness to the teriyaki sauce. You can use light or dark brown sugar, and honey or maple syrup would also work well. See the notes section of the recipe card for details.
Cornstarch – To thicken the teriyaki sauce.
Garlic– To flavor the sauce. The recipe calls for garlic powder, but garlic cloves will also work well. See the notes section of the recipe card for details.
Ginger – To flavor the sauce. The recipe calls for ground ginger, but fresh ginger will also work well. See the notes section of the recipe card for details.
Fresh Veggies – To add some fiber and micronutrients. The recipe calls for broccoli, green beans, and bell peppers, but you can use any fresh or frozen veggies you like.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free soy sauce, tamari, or coconut aminos.

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

Large pan with cooked chicken thighs covered in homemade teriyaki sauce.

Red’s Nutrition Tip

While the teriyaki marinade does contain some added sugar, it contains a mere 4 grams per serving. Not to mention, these bowls are loaded with protein and fiber, which help to mitigate any negative blood sugar effect.

Serving Suggestions

The teriyaki chicken bowl recipe is a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To make them higher in protein, add another 1/2 pound of chicken thighs to the recipe and make an additional 1/2 serving of teriyaki sauce.
To make them lower in fat, swap the chicken thighs for chicken breasts.
To make them low-carb, swap the brown rice for cauliflower rice.
To add more flavor, add some crushed red pepper flakes to the sauce and/or fresh pineapple to the stir-fried vegetables.

Close up of a bowl of brown rice, with stir-fried vegetables, and a cooked chicken thigh covered in teriyaki sauce with sesame seeds on top.

Storage + Reheating

To Refrigerate: Allow the chicken teriyaki rice bowls to cool completely and store them in an airtight container in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the teriyaki chicken, rice, and vegetables to airtight container(s) and store in the freezer for up to 3 months.

To Reheat: Allow the chicken, rice, and vegetables to thaw completely, then reheat in the oven for 2-3 minutes.

More Chicken Bowls:

12 Healthy Condiments to Add to Your Meals

Published on August 4, 2026 by Stephanie Kay

Condiments are a great way to add flavor to meals without much effort, yet not all condiments are created equal. Here is a list of healthy condiments you can include in your diet without forgoing your health or weight loss goals.

Small bowls of spicy mayo, mustard, honey mustard, Greek yogurt, mayonnaise, and ketchup on a dark background.

What makes a condiment healthy?
List of Healthy Condiments
1. Mustard
2. Balsamic Vinegar
3. Salsa
4. Sauerkraut
5. Hot Sauce
6. Soy Sauce
7. Greek Yogurt
8. Guacamole
9. Hummus
10. Olive Oil
11. Pesto
12. Tahini
Tips for Buying Healthy Condiments

What makes a condiment healthy?

Condiments are seasonings, sauces, garnishes, or toppings that are added to food after preparation to add or enhance flavor ⁽¹⁾. Healthy condiments are those that add flavor without adding excessive calories, sodium, or refined sugars, while, ideally, providing additional micronutrients (vitamins and minerals).

Like all healthy foods, healthy condiments are also primarily made of whole foods. Although all condiments qualify as processed foods, those that are minimally processed are much healthier than those that are ultra-processed. In general, the key features of a healthy condiment are:

Made of whole foods
Low in calories
Low in added sugar
Moderate amount of saturated fat
Moderate amount of sodium

List of Healthy Condiments

Here is a list of healthy condiments, ranked by ingredient quality and nutritional value, that you can use to support your overall health and weight loss goals.

1. Mustard

Mustard is one of the healthiest condiments. Made with ground mustard seeds, vinegar, water, and salt, it is made solely of whole foods and contains very few calories. Certain prepared yellow mustards also contain turmeric – a bright yellow spice known for its anti-inflammatory properties ⁽²⁾. A 1-teaspoon serving of mustard contains 4 calories ⁽³⁾.

2. Balsamic Vinegar

Balsamic vinegar is another healthy condiment that is low in calories, free of fat, and free of added sugars. It is made of grape must – the freshly pressed juice, skins, seeds, and stems of whole grapes – which is a good source of antioxidants, as it’s packed with plant compounds like polyphenols, flavonoids, and resveratrol ⁽⁴⁾. Balsamic vinegar can be used on its own or in marinades, dressings, sauces, and dips, as can other vinegars such as apple cider vinegar and distilled vinegar. A 1-tablespoon serving of balsamic vinegar contains 14 calories ⁽⁵⁾.

3. Salsa

Salsa comes in many colors and flavors, yet all are considered healthy condiments. Typically made of tomatoes, onions, garlic, peppers, and cilantro, salsa is low in calories and offers numerous health benefits, including antioxidants, hydration, and vitamin C. Whether you make homemade salsa or buy prepared versions, it’s a great way to add flavor to meat, eggs, or veggies. A 2-tablespoon serving of salsa contains 12 calories ⁽⁶⁾.

4. Sauerkraut

Sauerkraut is a highly nutritious, traditional fermented food made from finely shredded cabbage and salt. Packed with probiotics, it improves digestion, supports immune health, and reduces inflammation ⁽⁷⁾. Kimchi – a traditional Korean dish made from fermented napa cabbage – is another excellent probiotic-rich choice. Both sauerkraut and kimchi are healthy condiments that pair well with sausages, meats, stews, and sandwiches. A 1/4-cup serving of sauerkraut contains 7 calories ⁽⁸⁾.

5. Hot Sauce

If you like heat, hot sauce is a great healthy condiment you can add to meals. While there are a wide variety, hot sauce is generally made of chili peppers, vinegar, salt, and water, making it low in calories, low in fat, and free of added sugars. Not to mention, chili peppers contain a compound called capsaicin, which may support weight loss by boosting metabolism ⁽⁹⁾. A 1-teaspoon serving of hot sauce contains 6 calories ⁽¹⁰⁾.

6. Soy Sauce

Soy sauce is a traditional Asian condiment that has been around for thousands of years and is made of soybeans, wheat, salt, water, and koji – a specialized mold culture used to jumpstart fermentation. It is low in calories, free of fat and free of added sugars, and contains several strong antioxidants ⁽¹¹⁾. That said, while it can most certainly be included in a healthy diet, it should be used in moderate amounts as it is high in sodium. A 1-tablespoon serving of soy sauce contains 9 calories ⁽¹²⁾.

7. Greek Yogurt

Yogurt is not always thought of as a condiment, but plain Greek yogurt works well as a dressing, sauce, or dip such as tzatziki. It’s also a great swap for higher-calorie condiments, such as mayonnaise and sour cream on baked potatoes, as it provides a similar texture and flavor with less fat and more protein, and is particularly helpful when in a calorie deficit. A 2-tablespoon serving of plain, whole milk Greek yogurt contains 29 calories ⁽¹³⁾.

8. Guacamole

Guacamole is made of ripe avocados, fresh lime juice, and salt, making it a healthy whole-food-based condiment that can be used as a spread, dip, or topping. Avocados also offer numerous health benefits, including being a good source of healthy fats, fiber, vitamin K, vitamin E, and potassium. A 2-tablespoon serving of guacamole contains 46 calories ⁽¹⁴⁾.

9. Hummus

Hummus is a spread made of chickpeas, tahini (sesame paste), lemon juice, and garlic. It’s high in plant-based protein, fiber, and healthy unsaturated fats, making it another healthy condiment. While some store-bought versions contain extra salt and/or vegetable oils, it’s easy to find high-quality versions, or you can make homemade hummus. A 2-tablespoon serving of hummus contains 82 calories ⁽¹⁵⁾.

10. Olive Oil

Olive oil is one of the best cooking oils, making it one of the healthiest condiments. It is made by extracting oil by pressing whole olives and is rich in heart-healthy monounsaturated fats and antioxidants and has anti-inflammatory properties ⁽¹⁶⁾. That said, olive oil is one of the most calorie-dense foods, so portion control is vital. A 1-tablespoon serving of olive oil contains 119 calories ⁽¹⁷⁾.

11. Pesto

Traditional pesto is made of olive oil, pine nuts, basil, garlic, and parmesan cheese. While it is calorie-dense, it’s low in sugar, rich in healthy fats, and a good source of zinc and antioxidants. It can be used as a sauce, spread, salad dressing, or topping for pasta, sandwiches, or salads. A 2-tablespoon serving of pesto contains 125 calories ⁽¹⁸⁾.

12. Tahini

Not only is tahini an ingredient in hummus, but it’s a creamy sauce that can be used as a condiment on its own. Made by grinding sesame seeds into a paste, it’s a good source of vegetarian protein and essential minerals including zinc, iron, phosphorus, and copper. It works well as a spread in wraps or pitas, drizzled over roasted veggies, or as a dressing to grain bowls. A 2-tablespoon serving of tahini contains 178 calories ⁽¹⁹⁾.

Condiment	Calories	Added Sugar	Saturated Fat	Sodium
Mustard	Low	Low	Low	Moderate
Balsamic Vinegar	Low	Low	Low	Low
Salsa	Low	Low	Low	Moderate
Sauerkraut	Low	Low	Low	High
Hot Sauce	Low	Low	Low	High
Soy Sauce	Low	Low	Low	High
Greek Yogurt	Moderate	Low	Moderate	Low
Guacamole	Moderate	Low	Low	Moderate
Hummus	Moderate	Low	Low	Moderate
Olive Oil	High	Low	Low	Low
Pesto	High	Low	Moderate	Moderate
Tahini	High	Low	Low	Low

All nutrition data is based on FoodData Central.

Tips for Buying Healthy Condiments

Here are 3 simple tips to ensure you’re opting for healthier store-bought condiments.

Read the Ingredients: Look at the ingredients by reading the label and look for versions made primarily of whole foods.
Look for “No Added Sugar” Options: The Dietary Guidelines for Americans recommend that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽²⁰⁾.
Look for “Low Sodium” Options: The American Heart Association recommends a sodium intake of no more than 2,300 mg a day and an optimal goal of no more than 1,500 mg a day for most adults ⁽²¹⁾.

The Bottom Line

Healthy condiments are made of whole foods, low in calories, low in sugar, and contain moderate amounts of saturated fat and sodium. By opting for healthier condiments, such as mustard, balsamic vinegar, and salsa, you can support your health and weight loss goals without forgoing flavor.

Avocado Tuna Salad

Published on July 30, 2026 by Stephanie Kay

This 10-minute, mayo-free avocado tuna salad is absolutely delicious and perfect for a quick and tasty lunch. It has all of the flavors and textures of classic tuna salad, but is loaded with heart-healthy fats and fiber.

Plate of avocado tuna salad on toast with sliced lemon, diced red onion, parsley, and salt and pepper on the side.

I don’t know about you, but I love tuna salad. Don’t get me wrong, I don’t like the store-bought stuff, but I love a fresh, crunchy, and creamy homemade tuna salad, especially on a warm summer day. Not only is it absolutely delicious, but it’s easy to make and such a great way to whip up a high-protein lunch in a matter of minutes.

While I do love traditional tuna salad, sometimes I want a lighter and brighter version (or just a healthy way to use up ripe avocados!), and this easy avocado tuna salad recipe does exactly that. It also keeps well in the fridge for a couple of days, making it a great meal prep idea for quick meals.

A bowl of tuna avocado salad with a silver serving spoon on a green tea towel with sourdough, parsley, onion, and salt on the side on a white background.

Why You’ll Love It

Quick to Make – This no-cook recipe is ready in 10 minutes, making it a great healthy lunch idea.
High in Protein – This tuna avocado salad is loaded with almost 20 grams of protein per serving.
Versatile – It can be enjoyed on its own, in a sandwich, on top of a green salad, or with crackers.

Bowl of tuna, half an avocado, bowl of diced celery, bowl of Dijon mustard, bowl of diced red onion, bowl of olive oil, half a lemon, and a bolw of fresh parsley on a white background.

Ingredients + Substitutions

Tuna – To add some protein and make the salad. I used chunk light tuna in water, but you can use any canned tuna you like.
Avocado – To use as an alternative to mayonnaise, give it a creamy texture, and add some healthy fats.
Celery – To add some veggies and texture.
Red Onion – To add some flavor, crunch, and color. You can use green onions if preferred. See the notes section of the recipe card for details.
Parsley – To add some greens and freshness. I used fresh parsley, but you can use fresh cilantro or other fresh herbs instead, or use dried parsley if preferred. See the notes section of the recipe card for details.
Olive Oil – To ensure the salad is creamy and to add some more healthy fats. You can use regular or extra virgin olive oil.
Dijon Mustard – To add some extra flavor, although optional.
Lemon Juice – To balance the acidity in the salad dressing. I used fresh lemon juice, but bottled lemon juice or lime juice will also work.
Salt and Pepper – To season.

Dietary Adaptions

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

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

Glass bowl with flaked tuna, diced avocado, diced red onion, diced celery, Dijon mustard, olive oil, parsley, salt and pepper.

Red’s Nutrition Tip

While mayonnaise can most certainly be included in a healthy diet, in fact, when made with healthy oils, it’s one of the healthiest condiments. That said, if you’re looking to decrease your intake of saturated fat and/or eat more fiber, this healthy tuna salad with avocado is a great option.

Serving Suggestions

This creamy avocado tuna salad is a good source of protein, healthy fats, and fiber. You can make it a more balanced meal by serving it with a source of complex carbohydrates, such as bread, or adapt it to suit your personal calorie or macro needs. For example:

To make it higher in protein, add some plain Greek yogurt and/or a boiled egg to the salad.
To make it higher in carbohydrates, serve it on bread or toast, in a tortilla wrap, or with crackers or tortilla chips.
To make it low-carb, serve it on a green salad or in lettuce wraps.
To make it lower in fat, use canned tuna packed in water and omit the olive oil.
To make it higher in fiber, add some chopped baby spinach to the salad.
To add flavor, add some fresh dill, chopped dill pickles, and/or diced jalapeños to the salad.
To add texture, add some diced red bell peppers, cherry tomatoes, and/or sliced cucumber to the salad.

Two sliced of sourdough toast with avocado tuna salad on top on a plate with a dark green tea towel on a white background.

Storage

To Refrigerate: Transfer the tuna avocado salad to an airtight container and store it in the fridge for up to 2 days. When ready to serve, add a drizzle of oil and/or a splash of lemon juice to brighten the flavors before serving.

To Freeze: This recipe cannot be frozen.

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Ground Beef Recipes:

More Orzo Recipes:

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestion

Storage + Reheating

More Pancake Recipes:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Vegetarian Chickpea Recipes:

Table of contents

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

All-Purpose vs. Whole Wheat Flour: Nutrition

Calories

Protein

Fat

Carbohydrates

Fiber

Sugar

Vitamins & Minerals

Other Factors to Consider

Absorbency

Rise

Shelf Life

FAQs

So, which is healthier?

Usage Tips

The Bottom Line

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Chicken Meal Prep Recipes:

Table of contents

Benefits of Eating More Vegetables

How many vegetables should you eat a day?

Ways to Eat More Vegetables

1. Add them to meals you already make.

2. Use frozen vegetables.

3. Buy pre-cut vegetables.

4. Add them to smoothies.

5. Eat salads as a side dish.

6. Turn them into pasta sauce.

7. Add them to your eggs.

8. Use them as wraps, noodles, and rice.

9. Snack on them with dip.

Sample Meals with Extra Vegetables:

The Bottom Line

Why You’ll Love It

Ingredients + Instructions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestion

Storage + Reheating

More Corn Recipes:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Chicken Thighs Recipes:

Table of contents

What is Vitamin B12?

Health Benefits of Vitamin B12

How much vitamin B12 do you need?