Blog - Stephanie Kay Nutrition

White Bean Salad

Published on June 14, 2026 by Stephanie Kay

Ready in 15 minutes, this simple white bean salad is quick and easy to make, while still being full of fresh flavors. Plus, it’s high in fiber and full of plant-based protein.

Close up of a white scalloped bowl of white bean salad with a bowl of crumbled feta cheese and jar of salad dressing in the background.

If you’re looking for an easy summer salad, look no further than this white bean salad recipe. Made with pantry staples in a matter of minutes, this salad is inexpensive, quick to make, and keeps well in the fridge for days.

Not to mention, it’s incredibly versatile as it can be enjoyed as a main course for work lunches, a side dish to grilled meats for an easy dinner, or for a potluck or BBQ. And with no cooking required, it’s a great recipe for warm summer nights when you don’t want to turn on the oven.

Large bowl of white bean salad with a gold serving spoon on a dark green teal towel with a jar of dressing, bowl of fresh herbs, and bowl of feta cheese on a white background.

Why You’ll Love It

Easy to Make – The use of canned beans ensures this salad can be prepped in a matter of minutes.
High in Fiber – The combination of white beans and veggies ensures this salad has over 7 grams of fiber per serving.
Full of Protein – The plant-based protein from the beans and the vegetarian protein from the feta cheese gives it 13 grams of protein per serving.
Keeps Well – This salad keeps well in the fridge for days, making it a great meal prep idea.

Jar of olive oil with bowls of red wine vinegar, Dijon mustard, feta cheese, canned white beans, fresh parsley, and fresh dill with a clove of garlic, half a red onion, and two celery stalks on a white background.

Ingredients + Instructions

White Beans – To make the salad and add some plant-based protein and fiber. The recipe calls for cannellini beans (white kidney beans), because I think they have a nice creamy texture and nutty flavor, but you can use any canned white beans you like. Navy beans, Great Northern beans, and butter beans would all work well.
Celery – To add some crunch.
Red Onion – To add some more color and crunch. I used red onion for color, but green onions would also work.
Feta Cheese – To add some more protein and fats.
Fresh Herbs – To add some freshness. I used a mixture of fresh basil, dill, and parsley, but you can use any combination you like. Dried herbs will also work if needed; see the notes section of the recipe card for details.
Olive Oil – To make the salad dressing and add some healthy fats. You can use regular or extra virgin olive oil.
Red Wine Vinegar – To add some acidity to the dressing. White wine vinegar or lemon juice will also work well; see the notes section of the recipe card for details.
Garlic -To flavor the dressing. The recipe calls for a garlic clove, but garlic powder will also work. See the notes section of the recipe card for details.
Dijon Mustard – To emulsify the dressing.
Salt and Pepper – To season.

Dietary Adaptions

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

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

Glass bowl of white beans, diced celery, diced red onion, chopped herbs, and crumbled feta cheese.

Red’s Nutrition Tip

Beans are a highly underrated ingredient. Not only are they versatile, inexpensive, and practical, but they are also a nutritional powerhouse full of fiber, protein, and important nutrients, including iron, magnesium, and potassium.

Serving Suggestions

This easy white bean salad is a good source of complex carbohydrates, fiber, and healthy fats. To make it a more well-balanced meal, I suggest serving it with a source of protein. It can also be adapted to suit your personal calorie or macro needs. For example:

To add more protein, add some canned tuna to the salad or serve it as a side to grilled chicken, steak, or tofu.
To add more carbohydrates, serve it with some crusty bread.
To make it lower in fat, use low-fat feta cheese and/or reduce the amount of olive oil.
To add more micronutrients, add some additional fresh vegetables, such as cherry tomatoes, broccoli florets, bell peppers, or English cucumber.
To add extra flavor, add some lemon zest to the dressing.

Glass bowl of white bean and vegetable mixture with feta cheese and dressing on top.

Storage

Once dressed, this white bean salad can be stored in an airtight container in the fridge for up to 4 days.

More Bean Salads:

Asparagus Egg Bake

Published on June 11, 2026 by Stephanie Kay

This spring-inspired asparagus egg bake is easy to make and works well for a holiday brunch or make-ahead breakfast. Serve it with crusty bread and fresh fruit for a well-balanced breakfast.

Baking dish of asparagus egg bake with a slice of a silver serving spatula with sliced bread, a bowl of leafy greens, a small bowl of fresh berries, and a small bowl of crumbled feta cheese on the side.

If you’re looking for a new, simple, one-pan breakfast, give this asparagus egg bake recipe a try. Not only is it a great way to use seasonal produce, but it’s incredibly versatile, and you can add extra veggies and mix and match the cheese as you like.

Plus, it keeps well in the fridge, so you can make it ahead of time and enjoy it for everything from a quick on-the-go breakfast to a light weekend lunch or an Easter brunch.

A slice of goat cheese and asparagus egg casserole on a plate with a small green salad.

Why You’ll Love It

Made in One Pan – This asparagus breakfast casserole is a one-pan meal, which keeps clean up to a minimum.
High in Protein – The combination of eggs and goat cheese gives each serving almost 20 grams of protein.
Keeps Well – This egg bake keeps well in the fridge, making it a good meal prep for quick breakfasts.

Bowls of eggs, fresh herbs, and crumbled feta cheese with a bunch of fresh, raw asparagus, an onion, and a jug of milk on a white background.

Ingredients + Substitutions

Eggs – To add some protein and make the egg bake.
Asparagus – To add some fiber and veggies. The recipe calls for fresh asparagus, but you can use frozen asparagus if needed. See the notes section of the recipe card for details.
Onion – To flavor the egg bake. The recipe calls for a whole onion, but you can use green onions or onion powder if preferred. See the notes section of the recipe card for details.
Goat Cheese – To add some additional protein and healthy fats. I used a soft goat cheese, but feta cheese, cheddar cheese, or Swiss cheese would also work well.
Milk – To add some more protein. I used 2% milk, but any milk will work.
Fresh Herbs – To add some extra flavor. I used a combination of fresh parsley and dill, but basil would also work well.
Olive Oil – To add some healthy fats.
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: Swap the milk for plain, unsweetened almond milk.

Grid of 4 images with a prepared baking dish of whisked eggs, a baking with whisked eggs and goat cheese; a baking with whisked eggs, goat cheese, and chopped herbs; and a baking with whisked eggs, cheese, herbs, and raw asparagus.

Red’s Nutrition Tip

Asparagus is a nutritional powerhouse, offering a rich supply of prebiotics like inulin to fuel healthy gut bacteria. It’s also a good source of potassium to help balance blood pressure and is roughly 93% water, making it one of the most hydrating foods you can eat.

Serving Suggestions

This cheesy egg bake with asparagus is a high-protein, low-carb dish with lots of veggies and healthy fats. It can be enjoyed as is, made into a more balanced meal by serving it with a carbohydrate, or adapted to suit your calorie or macro needs. For example:

To make it higher in carbohydrates, serve it with crusty bread.
To make it higher in fiber, add some baby spinach to the egg mixture, and/or serve it with a side of fruit or a simple green salad.
To make it lower in fat, use low-fat goat cheese and/or swap some of the eggs for egg whites.

A baking dish of cooked asparagus breakfast casserole.

Storage + Reheating

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

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

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

More Egg Bake Recipes:

Honey Cashew Chicken

Published on June 4, 2026 by Stephanie Kay

Filled with tender chicken, crunchy cashews, and veggies covered in a sweet and spicy sauce, this honey cashew chicken is full of flavor. Plus, it’s made in one pan and ready in 30 minutes, making it perfect for a healthy weeknight dinner.

White bowl of honey cashew chicken stir fry with chopsticks and small bowls of sliced green onion, sesame seeds, and cashews on the side.

If you’re trying to save money, but still want to enjoy the flavors of takeout, this honey cashew chicken recipe is for you. The stir fry is loaded with protein and healthy fats, and the homemade sauce creates a glossy, sweet-and-spicy glaze that brings everything together.

And the best part is, everything cooks in one pan, which makes cleanup a breeze and leaves you more time to enjoy your evening. Serve it over a bed of fluffy white rice for a healthy dinner the whole family can enjoy.

Two bowls honey cashew chicken on top of white rice with sliced green onion and roasted cashews on top with a beige and white checkered tea towel on the side on a white background.

Why You’ll Love It

Quick and Easy – This skillet meal is ready in 30 minutes, making it perfect for busy weeknights.
High in Protein – The combination of chicken and cashews gives this recipe 35 grams of protein per serving.
Full of Flavor – The homemade sauce of soy sauce and honey ensures every bite is full of flavor.

Plate of raw chicken thighs with bowls of cornstarch, honey, soy sauce, rice vinegar, white rice, roasted cashews, and broccoli florets with garlic cloves, green onions, and a red bell pepper on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein. The recipe calls for boneless, skinless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
Cashews – To add some more protein and healthy fats. You can use raw or roasted cashews.
Honey – To make the sauce sticky and add some sweetness.
Soy Sauce – To make the sauce and add some saltiness. You can use regular or low-sodium soy sauce.
Chili Flakes – To add a bit of spice, although optional. You can also use sriracha or another hot sauce you like.
Sesame Oil – To cook the chicken and add some flavors. I used sesame oil, but peanut oil or vegetable oil would also work.
Rice Vinegar – To balance the acidity in the sauce.
Corn Starch – To thicken the sauce.
Vegetables – To add some fiber and micronutrients. I opted for a red bell pepper and broccoli, but you can use any vegetables you like. A frozen stir-fry vegetable mix would also work well. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. I used white rice, specifically jasmine rice, but brown rice would also work well.

Dietary Adaptions

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

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

Grid of 4 images with a pan of cooked cubed chicken thighs; a pan of cooked chicken with diced red onion and broccoli florets; a pan of cooked chicken, veggies, and stir fry sauce; and a pan of honey chicken with roasted cashews on top.

Red’s Nutrition Tip

Cashews are a high-protein nut that is rich in healthy fats and magnesium. That said, their high fat content makes them one of the most calorie-dense foods, so it’s important to practice portion control when consuming them.

Serving Suggestions

When served with rice, this honey cashew chicken is a balanced meal with protein, carbohydrates, fiber, and fat. That said, it can be adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, add an additional 1/2 pound of chicken thighs to the recipe and/or use chicken breasts.
To make it higher in fiber, swap the white rice for brown rice and/or add some additional high-fiber vegetables to the stir fry, such as snow peas or green beans.
To make it lower in carbohydrates, swap the white rice for cauliflower rice.

Large pan of honey cashew chicken with a bowl of cooked white rice, roasted cashews, and sliced green onions on the side with an empty bowl with wood chopsticks on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the honey cashew chicken can be stored in an airtight container for up to 4 days.

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

To Reheat: Once thawed, the honey cashew chicken can be reheated in the microwave for 2-3 minutes. For the best results, add a splash of water to loosen the sauce before reheating.

More Chicken Recipes

Almond Flour vs. Coconut Flour: Which is Healthier?

Published on June 2, 2026 by Stephanie Kay

Almond flour and coconut flour are often suggested as healthier alternatives to wheat flour, but which one wins the ultimate grain-free showdown? Here is a nutrition breakdown and comparison of almond flour vs. coconut flour, so you can make the best choice for your diet and health goals.

Grid of 2 images with a close of up almond flour and a close up of coconut flour.

What’s the difference between almond flour and coconut flour?
Almond Flour vs. Coconut Flour: Nutrition
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Vitamins & Minerals
Other Factors to Consider
Can you substitute almond flour and coconut flour?
FAQs
So, which is healthier?

What’s the difference between almond flour and coconut flour?

Almond flour and coconut flour are popular alternatives to all-purpose flour; however, they differ in source, production method, nutrient profiles, and baking uses.

Almond flour is made from finely ground almonds. It is made by blanching whole, raw almonds in boiling water to remove their skin and then grinding them into a fine powder. Almond flour is naturally gluten-free and offers a subtle nutty flavor and tender, moist, but dense texture.

Coconut flour is made by grinding the leftover coconut pulp, also known as coconut “meat”, from coconut milk production. Once the liquid has been extracted from a coconut to make milk, the white fleshy bit remaining is dried at a low temperature and then ground into a fine powder. Coconut flour is naturally gluten-free and offers a sweet, floral, and tropical flavor, with a dense and slightly crumbly texture.

Type of Flour	Almond Flour	Coconut Flour
Source	Almonds	Coconut
Production Method	Made by grinding blanched almonds into a fine powder	Made by grinding dried, defatted coconut meat
Taste	Nutty, slightly sweet	Sweet, floral, tropical
Baking Texture	Tender, moist, and dense	Dense, soft, and crumbly
Gluten Content	Gluten Free	Gluten Free

Infographic on almond flour vs coconut flour.

Almond Flour vs. Coconut Flour: Nutrition

Here is a nutrition comparison of calorie, macronutrient, and micronutrient content of 100 grams of almond flour vs. coconut flour ^{(1, 2)}.

Nutrition per 100 grams	Almond Flour	Coconut Flour
Calories	622 calories	438 calories
Protein	26.2 grams	16.1 grams
Fat	50.2 grams	15.3 grams
Carbohydrates	16.2 grams	58.9 grams
Fiber	9.3 grams	34.2 grams
Sugar	4.0 grams	14.3 grams

Calories

Almond flour contains more calories than coconut flour. A 100-gram serving of almond flour contains 622 calories, while a 100-gram serving of coconut flour contains 438 calories.

Protein

Almond flour contains more protein than coconut flour. A 100-gram serving of almond flour contains 26.2 grams of protein, while a 100-gram serving of coconut flour contains 16.1 grams of protein.

Almonds are one of the highest-protein nuts, second only to peanuts; therefore, almond flour is an excellent source of vegetarian protein and plant-based protein. Although coconut contains the word ‘nut,’ it is actually a fruit and, therefore, contains far less protein than almonds.

Fat

Almond flour contains a lot more fat than coconut flour, which contributes to its higher calorie content. A 100-gram serving of almond flour contains 50.2 grams of fat, while a 100-gram serving of coconut flour contains 15.3 grams of fat.

Both almond flour and coconut flour are good sources of healthy fats. Almonds are high in unsaturated fats in the form of monounsaturated fats, while coconuts are high in saturated fat in the form of medium-chain Triglycerides (MCTs), primarily lauric acid. MCTs differ from long-chain saturated fats found in animal products as they are rapidly digested and converted into energy, bypassing the usual fat digestion process, and have been shown to offer several health benefits, including improved muscle strength and function, improved cognitive performance, and increased fat oxidation ⁽³⁾.

That said, the high fat content of almond flour is also what makes it high in calories, as fats are the highest-calorie macronutrient, providing 9 calories per gram, compared to the 4 calories per gram from protein and carbohydrates ⁽⁴⁾.

Carbohydrates

Coconut flour contains far more carbohydrates than almond flour. A 100-gram serving of almond flour contains 16.2 grams of carbohydrates, while a 100-gram serving of coconut flour contains 58.9 grams of carbohydrates.

Given that coconuts are a fruit, they are primarily a source of complex carbohydrates, compared to almonds, which are a nut, and primarily a source of fat and protein.

Fiber

Coconut flour contains more fiber than almond flour. A 100-gram serving of almond flour contains 9.3 grams of fiber, while a 100-gram serving of coconut flour contains 34.2 grams of fiber.

Although both almonds and coconuts are high-fiber foods, coconut flour has more fiber than almond flour primarily due to how it is made. The leftover coconut “meat” used to make coconut flour has been defatted, which concentrates its structural plant cell walls, resulting in a higher fiber flour, namely in the form of insoluble fiber. None of the natural oils and fats are extracted from the almonds before they are ground into flour.

Sugar

Coconut flour contains more sugar than almond flour. A 100-gram serving of almond flour contains 4.0 grams of sugar, while a 100-gram serving of coconut flour contains 14.3 grams of sugar.

It’s important to note that the sugar in almond flour and coconut flour is naturally occurring; neither flour contains added sugars.

Vitamins & Minerals

Both almond flour and coconut flour are good sources of micronutrients. Almond flour contains more vitamin E, calcium, and phosphorus, while coconut flour contains more iron, potassium, copper, and zinc, and they contain a similar amount of magnesium.

Other Factors to Consider

Here are some other factors to consider when comparing almond and coconut flour.

Dietary Needs

Both almond flour and coconut flour are grain-free, gluten-free flours, making them good options for individuals with celiac disease or gluten allergies.

The low-carb content of almond flour also makes it a good option for individuals following a low-carb diet, or a grain-free diet such as the paleo diet or keto diet, while coconut flour is a good option for individuals with tree nut allergies.

Shelf Life

Almond flour has a shorter shelf life than coconut flour because it still contains all of its natural oils and fat, which increases its rate of spoilage. Opened almond flour can last for 2-4 months in an airtight container in the pantry or up to 6 months in the refrigerator. Opened coconut flour can last 6-8 months in an airtight container in the pantry or up to 12 months in the refrigerator.

Cost

Coconut flour is significantly cheaper than almond flour. Since coconut flour is a byproduct of coconut milk, it has lower production costs than almond flour, which requires growing, harvesting, and processing a resource-intensive crop.

On average, almond flour is 1.5 to 2 times more expensive than coconut flour. Almond flour ranges from $6.00 to $12.00 per pound, while coconut flour ranges from $3.00 and $6.00 per pound across major US retailers.

Can you substitute almond flour and coconut flour?

Unfortunately, you cannot swap almond flour and coconut flour in a 1:1 ratio in a recipe. Each flavor behaves differently as they have vastly different chemical properties, oil contents, and liquid absorption rates.

Coconut flour absorbs far more liquid than almond flour, up to four times more, and requires extra eggs to prevent crumbling in baked goods. In general, you can substitute coconut flour for almond flour, and vice versa, with a few simple recipe adjustments. For example:

If a baking recipe calls for almond flour and you want to use coconut flour, use 1/4 cup of coconut flour for every 1 cup of almond flour, add 1 egg for every 1/4 cup of coconut flour used, and add more liquid if the batter looks too thick.

If a baking recipe calls for coconut flour and you want to use almond flour, use 3 to 4 cups of almond flour for every 1 cup of coconut flour, reduce the number of eggs in the recipe by at least half, and reduce the liquid by roughly 1/3.

FAQs

Is almond flour or coconut flour better for weight loss?

Neither almond flour nor coconut flour is inherently better for weight loss. While coconut flour is generally lower in calories and higher in fiber, both flours can support weight loss when consumed as part of a healthy diet that creates a calorie deficit.

Can you substitute coconut flour or almond flour for wheat flour?

Yes, however, the exact method will vary by recipe, as you may need to combine almond flour and coconut flour with other flours, baking powder, and/or additional binding agents to achieve the desired results.

What’s the difference between almond flour and almond meal?

While similar, almond flour and almond meal are not the same. Almond flour is made from finely ground blanched almonds with the skins removed, while almond meal is made from ground whole, unpeeled almonds with the skin left on.

What are the best almond flour and coconut flour brands?

Bob’s Red Mi ll® is generally considered the best brand for both almond and coconut flour.

So, which is healthier?

In the coconut flour vs. almond flour debate, neither comes out on top. Both almond flour and coconut flour are healthy flours and minimally processed foods that offer many health benefits.

While almond more is more calorie-dense than coconut flour, it is lower in carbs, higher in protein, and full of healthy fats. Albeit, coconut flour is a better source of fiber, vitamins, and minerals.

The Bottom Line

Both almond flour and coconut flour are healthy alternative flours. Almond flour is made of finely ground blanched almonds, and coconut flour is made from defatted, dried coconut meat. Almond flour is a good source of protein and healthy fats, while coconut flour is lower in calories and a good source of fiber. Both are good sources of vitamins and minerals and can be included in a healthy and balanced diet.

Meal Prep Tofu Burrito Bowls

Published on May 28, 2026 by Stephanie Kay

Filled with rice, crumbled tofu “meat”, and veggies, these meal prep tofu burrito bowls are a delicious and nutritious vegetarian meal. Top them with avocado and salsa for a tasty lunch or dinner.

Four meal prep tofu burrito bowls in glass containers on a white background.

I’ve said it before, and I’ll say it again: tofu is such an underrated ingredient. Not only is it a great source of vegetarian protein for meatless meals, but it’s inexpensive and versatile. Tofu works well baked, grilled, or fried, and can be used in stir-fries, tacos, sandwiches, and even pasta sauces.

Tofu also makes a great substitute for ground meat in many dishes, as it can easily be crumbled and seasoned to resemble the texture of ground beef or turkey, as I’ve done in these make-ahead tofu burrito bowls. In fact, the crumbled tofu “meat” is the perfect way to make meatless burrito bowls without skimping on flavor and with minimal effort.

Close up of a vegan burrito bowl with tofu with tortilla chips on the side.

Why You’ll Love Them

Vegetarian – These tofu burrito bowls are a meatless meal that everyone can enjoy.
High in Protein – The combination of crumbled tofu and beans ensures these bowls have 23 grams of plant-based protein per serving.
Keep Well – The bowls keep well in the fridge for days, making them a great meal prep idea.

Plate with a block of tofu, fresh cilantro, bowl of soy sauce, bowl of nutritional yeast, bowl of spices, bowl of black beans, bowl of frozen corn, bowl of whit rice, with a lime, red onion, and red bell pepper on a white background.

Ingredients + Substitutions

Tofu – To add some vegetarian protein and make the crumbled tofu “meat”.
White Rice – To add some complex carbohydrates. The recipe calls for white rice, but brown rice will also work. See the notes section of the recipe card for details.
Black Beans – To add some more protein and fiber.
Frozen Corn – To add some more fiber and color.
Fresh Veggies – The recipe calls for a red onion and red bell pepper, but you can use any color you like.
Spices – A combination of chili powder, smoked paprika, ground cumin, and garlic powder to season the tofu. If preferred, you can use fajita seasoning. See the notes section of the recipe card for details.
Soy Sauce – To add a salty flavor to crumbled tofu.
Nutritional Yeast – To add an umami flavor to the crumbled tofu.
Olive Oil – To add some healthy fats.
Salt and Pepper – To season.
Toppings – I used sliced avocado, salsa, sour cream, fresh cilantro, and lime wedges, but you can use any toppings you like. Guacamole, pico de gallo, Greek yogurt, and shredded cheese would also work well.

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, as long as you don’t add sour cream or yogurt as a topping.

Glass bowl with crumbled tofu and spices on top.

Red’s Nutrition Tip

Not only is tofu a good source of protein, but it’s also a good source of iron, specifically non-heme iron. By pairing it with black beans, another good source of non-heme iron, you can easily increase the overall iron content of this dish.

Large baking sheet with parchment paper on top with cooked crumbled tofu meat.

Serving Suggestions

These meal prep tofu burrito bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own or adapted to suit your calorie or macro needs. For example:

To make them vegan, swap the sour cream for vegan sour cream.
To add more protein, add an additional 1/2 pound of tofu along with the necessary seasoning.
To make them lower in carbohydrates, swap the white rice for cauliflower rice.
To add more fiber, swap the white rice for brown rice and/or add some shredded lettuce or kale to the bowls.
To add more flavor, swap the plain rice for cilantro lime rice.
To add more heat, add some hot sauce to the tofu crumble mixture.

Glass meal prep contains of tofu burrito bowls organized in a vertical line.

Storage + Reheating

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

To Reheat: You can reheat meal prep tofu burrito 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. Add the avocado, salsa, sour cream, and lime wedges when you are ready to eat.

More Tofu Recipes:

Mediterranean Orzo Salad

Published on May 20, 2026 by Stephanie Kay

Packed with crisp veggies and tossed in a zesty Greek dressing, this Mediterranean orzo salad is as nutritious as it is flavorful. It’s versatile enough to be a side or a main, and since the flavors deepen overnight, it’s the ultimate make-ahead meal prep.

Large white bowl of mediterranean orzo salad with a silver serving spoon on a beige and white checkered tea towel with bowls of parsley, feta cheese, and olives in the background.

Although orzo looks like rice, it’s actually a form of pasta, and it works incredibly well in a salad. Not only is it great at absorbing flavor, but this tiny pasta offers a great texture, and its small size ensures you get a little bit of everything in every bite.

I opted to go the Greek flavor route with this Mediterranean orzo salad recipe, filling it with sun-dried tomatoes, cucumber, feta cheese, olives, and fresh herbs. It works well as a light lunch or a healthy side dish for a summer picnic or BBQ.

Overhead image of a white bowl filled Mediterranean orzo pasta salad with a silver spoon and a wood salt and pepper shaker, bowl of feta cheese, bowl of kalamata olive, wedge of lemon, wood bowl of fresh parsley, and bowl of dried oregano on a white background.

Why You’ll Love Them

Quick and Easy – Ready in 30 minutes, this orzo salad is super simple to prepare.
Full of Flavor – The combination of chopped veggies, feta, and herbs fills the salad with Mediterranean flavors.
Keeps Well – This Mediterranean orzo salad keeps well in the fridge, making it a great meal prep idea.

Jar of olive oil, jar of dried oregano, garlic clove, bowl of feta cheese, lemon, bowl of mustard, bowl of sun-dried tomatoes, bowl of orzo, fresh parsley, cucumber, red onion, bowl of kalamata olives, and bowl of artichoke hearts on a white background.

Ingredients + Substitutions

Orzo – To add some complex carbohydrates and make the pasta salad. I used this rice-shaped pasta, as I think it works best, but other small pasta shapes will also work.
Red Onion – To add some color and flavor. I used red onion, but white onion or green onion will also work.
Sun-Dried Tomatoes – To add more color and flavor. The recipe calls for sun-dried tomatoes, as I think they provide the best flavor and texture, but grape or cherry tomatoes will also work well. See the notes section of the recipe card for details.
Cucumber – To add some green veggies. I used an English cucumber, but Persian cucumbers would also work well.
Artichoke Hearts – To add some fiber. You can use canned or jarred artichoke hearts, or omit them completely if you’re not a fan.
Kalamata Olives – To add some saltiness. The recipe calls for kalamata olives, but any briny olives will do.
Feta Cheese – To add some vegetarian protein and fats.
Parsley – The recipe calls for fresh parsley, but you could use other fresh herbs such as basil or dill.
Olive Oil – To make the Greek dressing and add some healthy fats. You can use regular or extra virgin olive oil.
Lemon Juice – To balance the acidity of the dressing. I used fresh lemon juice, but bottled lemon juice or red wine vinegar will also work well. See the notes section of the recipe card for details.
Garlic – To flavor the dressing. The recipe calls for a garlic clove, but garlic powder will also work. See the notes section of the recipe card for details.
Oregano – To flavor the dressing. The recipe calls for dried oregano, but fresh oregano will also work. See the notes section of the recipe card for details.
Dijon Mustard – To emulsify dressing, although optional.
Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of 4 images of a bowl of cooked orzo; a bowl of cooked orzo with diced cucumber, red onion, artichoke hearts, parsley, olives, and sun-dried tomatoes; bowl with cooked orzo with veggies and crumbled feta cheese on top; and a bowl of orzo pasta salad.

Red’s Nutrition Tip

While this salad is high in fat, it’s low in saturated fat and full of healthy fats, specifically monounsaturated and polyunsaturated fats. These are known as “good” fats because they have been shown to reduce cardiovascular disease risk markers, including low-density lipoprotein (LDL), also known as “bad” cholesterol ^(1, 2).

Serving Suggesting

This orzo Greek salad is a good source of complex carbohydrates and healthy fats. It works well as a main dish or side dish and can be adapted to suit your personal calorie or macro needs. For examples:

To make it a more balanced meal, serve it with a source of protein and fiber.
To add more fiber, add a can of garbanzo beans (chickpeas) and/or chopped spinach to the salad.
To increase the protein content of the meal, serve it with a source of plant or animal protein, such as grilled chicken, steak, salmon, or tofu.

Close up of a large white bowl filled with Greek orzo pasta salad with a spoon.

Storage

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

To Make Ahead: If making this orzo salad ahead of time, prepare the salad and Greek dressing and store them in separate airtight containers. When you are ready to eat, cover the salad with dressing and toss to combine.

More Salad Recipes:

10 Added Sugar-Free Swaps

Published on May 19, 2026 by Stephanie Kay

It’s no secret that excess sugar is less than ideal for our health; however, many people still struggle to limit their intake. It’s sweet and tasty, and the thought of cutting it out cold turkey can feel completely overwhelming. So, here are some simple sugar-free swaps you can make today to reduce your consumption of added sugars while still satisfying your sweet tooth.

Sugar cubes and white sugar on a wood background with the words sugar free written into it.

“No Added Sugar” vs. “Sugar-Free”
Types of Sugar-Free Sweeteners in Food
Easy No Added Sugar Swaps
1. Swap cereal for oatmeal.
2. Swap soda for sparkling water.
3. Swap flavored milk for plain milk.
4. Swap granola bars for trail mix.
5. Swap canned fruit for fresh fruit.
6. Swap flavored yogurt for plain yogurt.
7. Swap peanut butter for natural peanut butter.
8. Swap salad dressing for homemade dressing.
9. Swap flavored coffee for plain coffee.
10. Swap jam for fruit spread.

To be clear, sugar can be included in a healthy diet. Not only is sugar naturally occurring in many nutritious whole foods, but even added sugars can be incorporated into a balanced diet in moderate amounts.

The Dietary Guidelines for Americans recommend that added sugars make up no more than 10% of total calorie intake, and ideally no more than 5% ⁽¹⁾. On average, this equates to no more than 25 grams of added sugar per day for adult females and 36 grams of added sugar per day for adult males.

Unfortunately, many processed foods contain added sugar, and even versions marketed as “healthy” contain hidden sugars that can add up over time. Fortunately, reducing your sugar intake can be made easy if you know what to look for, and it offers many health benefits. Limiting excess sugar in the diet can help maintain stable blood sugar levels, support energy, and manage weight ^{(2, 3)}.

“No Added Sugar” vs. “Sugar-Free”

Reading food labels is the best way to determine if a product contains sugars. The Nutrition Facts label will tell you how much Total Sugar and Added Sugar the item contains. Total Sugars accounts for the natural sugars and added sugars, while Added Sugars accounts for the sugars added during processing.

In addition to the Nutrition Facts label, food manufacturers may add nutrient content claims to the front-of-package label to make their products appear more appealing to boost sales. Fortunately, these claims must adhere to strict regulatory criteria to ensure accuracy. Common claims for sugar include ^{(4, 5)}:

No Added Sugar: No sugar or ingredient containing sugar was added during processing or packaging, but the product may still contain natural sugars.
Sugar Free: Contains less than 0.5 grams of sugar, both natural and added, per serving.
Reduced/Less Sugar: Contains at least 25% less sugar than the regular version of the product.

Types of Sugar-Free Sweeteners in Food

To support sugar-free label claims and still make foods taste sweet without white sugar or table sugar, manufacturers often use sugar-free sweeteners in processed foods. These code words for sugar include artificial sweeteners, sugar substitutes, and non-nutritive sweeteners, which offer a sweet taste without sugar and zero or very low calories. Examples of sugar-free sweeteners include:

Sugar Alcohols: Erythritol, Lactitol, Maltitol, Mannitol, Sorbitol, Xylitol, etc.
Non-Nutritive Sweeteners: Acesulfame Potassium (Ace-K), Monk Fruit Extract, Saccharin, Stevia, Sucralose, etc.

The FDA and Health Canada have approved these sweeteners for use in food and drinks, and they are considered safe for the general public, including individuals with diabetes. You can determine if a product contains a sugar-free sweetener by reading the ingredients label.

Infographic of easy added sugar-free swaps.

Easy No Added Sugar Swaps

Here is a list of simple swaps you can make today to reduce your added sugar intake.

1. Swap cereal for oatmeal.

Cereal is a convenient grab-and-go breakfast, but it’s also one of the biggest sources of added sugars. While it may be obvious that Fruit Loops and Lucky Charms are high in sugar, many cereals marketed as “healthier” choices contain just as much sugar as the brightly colored versions. Fortunately, swapping breakfast cereal for oatmeal is relatively easy, and you can flavor it with toppings of your choice, such as cinnamon and fresh berries.

A 1-cup serving of Honey Nut Cheerios® has 12 grams of added sugar, while a 1/2-cup serving of rolled oats has 0 grams of added sugar ^{(6, 7)}. By swapping cereal for oatmeal, you can reduce added sugar intake by 12 grams.

2. Swap soda for sparkling water.

Sodas and other sugar-sweetened beverages are the biggest contributors of added sugar in the standard American diet and weight gain ⁽⁸⁾. Regular soda is typically sweetened with high-fructose corn syrup, offering a large number of calories and little nutritional benefits. In addition to diet soda, which is sweetened with non-nutritive sweeteners such as aspartame, acesulfame potassium (Ace-K), and sucralose (Splenda), sparkling water is a refreshing beverage that provides the same satisfying “fizz” that soda drinkers enjoy.

A 12-ounce serving of Coca-Cola® has 39 grams of added sugar, while a 12-ounce serving of sparkling water has 0 grams of added sugar ^{(9, 10)}. By swapping soda for sparkling water, you can reduce added sugar intake by 39 grams.

3. Swap flavored milk for plain milk.

Be it regular milk, oat milk, or almond milk, sweetened milks contain a lot of added sugar. While cow’s milk contains naturally occurring sugar in the form of lactose, chocolate milk, strawberry milk, and many non-dairy milks contain added sugar. In fact, most plain oat milk contains added sugar, oils, salt, gums, and flavor to improve the texture and flavor.

A 1-cup serving of 2% chocolate milk has 11 grams of added sugar, while a 1-cup serving of 2% milk has 0 grams of added sugar ^{(11, 12)}. By swapping chocolate milk for plain milk, you can reduce added sugar intake by 11 grams.

4. Swap granola bars for trail mix.

Granola bars come in various types and forms, from chewy and crunchy to fruit-filled and nut-based, most of which contain added sugars. Given that granola bars are often made of nuts, seeds, and dried fruit, swapping them for trail mix is a simple way to get the same energy, fiber, and healthy fats without the refined sugars. Not to mention, it’s a good low-carb swap for individuals reducing carbohydrate intake or managing diabetes.

A 1-bar serving of Nature Valley® Trail Mix Bar has 5 grams of added sugar, while a 1/4-cup serving of trail mix has 0 grams of added sugar ^{(13, 14)}. By swapping granola bars for trail mix, you can reduce added sugar intake by 5 grams.

5. Swap canned fruit for fresh fruit.

Fruit is a source of natural sugar, fiber, and micronutrients; however, canned fruit often contains added sugars in the form of syrup to add sweetness and maintain texture and color. By choosing fresh fruit over canned, you can reduce your sugar intake and increase your vitamin C intake at the same time.

A 1/2-cup serving of Del Monte® Fruit Salad has 14 grams of added sugar, while a 1/2-cup serving of fresh fruit salad has 0 grams of added sugar ^{(15, 16)}. By swapping canned fruit for fresh fruit, you can reduce added sugar intake by 14 grams.

6. Swap flavored yogurt for plain yogurt.

All forms of yogurt are good sources of protein and probiotics, but some sweetened yogurts can carry as much sugar as chocolate bars or baked goods. Opting for regular yogurt or plain Greek yogurt is a lower-sugar and higher-protein option, and you can add extra flavor with honey or maple syrup, while controlling the level of sweetness.

A 3/4-cup serving of Dannon® Strawberry Fruit on the Bottom Yogurt has 12 grams of added sugar, while a 3/4-cup serving of plain, whole milk yogurt has 0 grams of added sugar ^{(17, 18)}. By swapping flavored yogurt for plain yogurt, you can reduce added sugar intake by 12 grams.

7. Swap peanut butter for natural peanut butter.

Be it peanut butter or almond butter, many conventional nut butters contain added sugar in the form of cane sugar or corn syrup to enhance flavor and texture. Not to mention, flavored spreads such as Nutella® contain even more. Fortunately, it’s easy to find natural nut butters made solely of nuts and salt.

A 2-tablespoon serving of Jif® Peanut Butter has 2 grams of added sugar, while a 2-tablespoon serving of natural peanut butter has 0 grams of added sugar ^{(19, 20)}. By swapping conventional peanut butter for natural peanut butter, you can reduce added sugar intake by 2 grams.

8. Swap salad dressing for homemade dressing.

Surprisingly, store-bought salad dressings commonly contain added sugars to enhance flavor, particularly in “light” and “low-fat” versions. While making homemade salad dressings takes a little extra time, it’s very easy to do and keeps well in the fridge for weeks.

A 2-tablespoon serving of Kraft® Catalina Dressing has 8 grams of added sugar, while a 2-tablespoon serving of homemade salad dressing can contain 0 grams of added sugar ⁽²¹⁾. By swapping store-bought salad dressing for homemade salad dressing, you can reduce added sugar intake by 8 grams.

9. Swap flavored coffee for plain coffee.

From lattes to iced coffee, there are so many styles and flavors to choose from. Although there is no harm in adding milk to coffee or lattes – it’s actually a great source of protein and micronutrients – flavored coffees like vanilla lattes and iced mochas often contain liquid syrups and whipped cream. Much like coffee, warm and iced tea can also be a source of added sugar, so it’s best to opt for unsweetened tea whenever possible.

A 12-ounce serving of a Starbucks® Vanilla Café Latte has 15 grams of added sugar, while a 12-ounce serving of a Starbucks® Café Latte has 0 grams of added sugar⁽²²⁾. By swapping flavored coffee for regular coffee, you can reduce added sugar intake by 15 grams.

10. Swap jam for fruit spread.

Be it store-bought or homemade, jams and jellies contain added sugars. Fortunately, they can easily be swapped for fruit spreads or chia seed jams that are free of added sugar and contain more fiber. Alternatively, many brands offer jams free of added sugar, often sweetened with Splenda®, stevia, or fruit juice.

A 1-tablespoon serving of Smucker’s® Strawberry Jam has 9 grams of added sugar, while a 2-tablespoon serving of GoodGood® Strawberry Spread has 0 grams of added sugar ^{(23, 24)}. By swapping jam for fruit spread, you can reduce added sugar intake by 9 grams.

The Bottom Line

Opting for foods with “no added sugar” ensures that sugar was not added during processing or packaging and can help to limit overall intake of added sugars. Limiting sugar intake can help to manage diabetes, support weight loss, and improve overall health.

Chicken and Leek Risotto

Published on May 14, 2026 by Stephanie Kay

This chicken and leek risotto features crispy chicken thighs and creamy leek risotto to create a delicious and heart-warming meal. While it tastes like a restaurant meal, it’s incredibly simple to make.

Large beige enabled cast-iron pan with chicken and leek risotto on a beige and striped tea towel with a gold serving spoon and a small wood bowl of freshly grated parmesan cheese and small white bowl of fresh parsley in the background.

Risotto is one of those dishes that people think is really difficult, but it’s actually a surprisingly meditative one-pan meal to prepare. With a little time and love, you can turn humble rice into a rich and creamy risotto without any cream at all.

In fact, the creamy texture of risotto comes from the constant friction of the rice as it cooks, which breaks down the naturally present starches. This creates a neutral backdrop that highlights any flavor you want to add, and this chicken and leek risotto recipe is a perfect example of that.

Large pot of leek risotto with chicken thighs on top with a gold serving spoon on a beige tea towel with parmesan cheese and parsley on the side on a white background.

Why You’ll Love It

Balanced Meal – This is a well-balanced meal with protein, carbohydrates, and healthy fats.
Easy to Make – While it does take some time, the chicken and leek risotto is made with minimal ingredients and is easy to make.
Seasonal – This dish is a great way to use spring leeks and eat with the seasons.

Plate of raw chicken thighs, shallot, garlic cloves, bowl of butter, bowl of arborio rice, parmesan cheese, glass jug of chicken stock, leeks, and a lemon on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein. The recipe calls for bone-in, skin-on chicken thighs, but you can use boneless, skinless chicken breasts or boneless, skinless chicken thighs if preferred. See the notes section of the recipe card for details.
Arborio Rice – To add some carbohydrates and make the risotto. The recipe calls for arborio rice, but you can use any risotto rice, such as carnaroli rice or vialone rice.
Leeks – To flavor the leek risotto.
Shallot and Garlic – To further flavor the risotto. The recipe calls for a whole shallot and garlic cloves, but you can use a small onion, onion powder, or garlic powder if needed. See the notes section of the recipe card for details.
Broth – To cook the rice and add flavor. The recipe calls for chicken broth, but vegetable broth will also work.
Lemon Juice – To balance the acidity in the risotto; however, you can use white wine if preferred. See the notes section of the recipe card for details.
Olive Oil and Butter – To add some healthy fats and ensure the risotto is creamy. I opted for a mixture of olive oil and butter, but you can use one of the other if preferred.
Parmesan – To make the risotto rich and creamy, and add some more protein.
Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the butter for additional olive oil and omit the parmesan cheese.

Grid of 4 images with a pot of seared chicken thighs; a pot of sautéed shallots and leeks; a pot of sautéed shallots, leeks, garlic, rice, and chicken broth; and a pot of leek risotto with freshly grated parmesan cheese and butter on top.

Red’s Nutrition Tip

Leeks are a great source of prebiotics, a form of non-digestible plant fibers that help to stimulate the growth or activity of beneficial bacteria in the body. They are also a great source of antioxidants, making them a great addition to any meal.

Serving Suggestions

This leek and chicken risotto is a balanced meal with protein, carbohydrates, and fat. 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 chicken thighs to the recipe.
To make it lower in fat, use boneless, skinless chicken thighs or chicken breasts.
To make it higher in fiber, add some frozen peas to the risotto and/or serve it with a side of steamed broccoli.

White speckled bowl filled with a serving leek risotto with a chicken thigh on top with a gold fork on a white background.

Storage + Reheating

To Refrigerate: Allow the risotto and chicken to cool completely, then transfer them to an airtight container and store them in the fridge for up to 4 days.

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

To Reheat: Once thawed, the risotto can be reheated in a pot with 1–2 tablespoons of broth or water per cup of risotto over medium-low heat, stirring constantly, until warm and creamy. Once thawed, the chicken thighs can be reheated in the oven at 350°F in a baking dish for 10-15 minutes or in the microwave for 2-3 minutes.

More Risotto Recipes:

Mediterranean Grilled Halloumi Wraps

Published on May 7, 2026 by Stephanie Kay

Ready in 15 minutes, these Mediterranean grilled halloumi wraps are perfect for a simple lunch or dinner. They are full of veggies, protein, and delicious flavors.

Mediterranean grilled halloumi wrap with tomatoes, cucumber, red onion, fresh herbs, and garlic sauce on a white plate on a white background.

If you’ve never grilled halloumi cheese, I can’t wait for you to give it a try. This salty and squeaky Cyprus cheese is famous for its high melting point, as it can be grilled or fried without melting, resulting in a crispy exterior and gooey interior.

It’s also a great source of vegetarian protein, making it a great alternative for meat in burgers, tacos, pitas, and wraps, or on top of salads. So, if you’re bored with the same old lunch, give these Mediterranean grilled halloumi wraps a try!

An open Mediterranean halloumi wrap with garlic sauce drizzled on top with extra garlic sauce, parsley, tomato cucumber salad, pitas, lemon wedges, and olives on the side.

Why You’ll Love Them

Quick and Easy – Ready in 15 minutes, these halloumi wraps are perfect for a quick lunch or dinner.
Vegetarian – The halloumi cheese offers these pitas 24 grams of protein per serving.
Versatile – You can customize the toppings based on whatever you have on hand.

Pitas on a wood plate, a bowl of garlic sauce, ripe tomatoes, plate of sliced halloumi cheese, cucumber, red onion, garlic cloves, bowl of hummus, lemon, and bowl of fresh herbs on a white background.

Ingredients + Substitutions

Halloumi – To add some protein. Halloumi cheese is one of the highest protein cheeses and is great for grilling as it has an exceptionally high melting point.
Wraps – To add some complex carbohydrates. I used pitas, but flour tortillas, flatbread, or plain bread would also work well.
Hummus – To add some plant-based protein and fiber. I used garlic hummus, but any flavor of hummus would work well.
Vegetables – To add some texture and micronutrients. I used a combination of lettuce, tomatoes, cucumber, and red onion, but spinach, bell peppers, and zucchini would also work well.
Fresh Herbs – To add some freshness. I opted for fresh parsley, mint, and dill, but basil and cilantro would also work well.
Lemon – To dress the veggies. I used fresh lemon juice, but bottled lemon juice or red wine vinegar will work just as well.
Garlic – To add some flavor. The recipe calls for garlic cloves, but garlic powder would also work. See the notes section of the recipe card for details.
Olive Oil – To add some healthy fats.
Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free wraps.

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

White bowl of cucumber tomato salad on a white background.

Red’s Nutrition Tip

In addition to being a good source of protein and healthy fats, halloumi cheese is a great source of calcium and sodium. If you’re trying to reduce your sodium intake, you can opt for a low-sodium version.

Slices of grilled halloumi cheese in a grill pan.

Serving Suggestions

These grilled halloumi wraps are a balanced meal with protein, carbohydrates, fiber, and fats. They can be enjoyed on their own or adapted to suit your personal dietary needs. For example:

To add more protein, add an extra slice of halloumi or add a dollop of tzatziki or Greek yogurt on top.
To make them low-carb, make a low-carb swap by swapping the pita for a lettuce wrap.
To add more flavor, add a spice blend to the halloumi before grilling, such as Za’atar seasoning, shawarma seasoning, or a sprinkle of dried oregano.

Close up of a Greek-inspired grilled halloumi wrap on a white plate.

Storage + Reheating

To Refrigerate: Once cooled, the grilled halloumi can be stored in an airtight container in the fridge for up to 5 days. The garlic sauce can be stored in a separate airtight container for up to one week.

To Freeze: Freezing is not recommended.

To Reheat: The grilled halloumi can be reheated in the microwave for 30 seconds to 1 minute.

More Halloumi Recipes:

15 of the Most Hydrating Foods

Published on May 4, 2026 by Stephanie Kay

Fruits and vegetables offer many health benefits, but did you know they can also contribute to your water intake and fluid balance? Here is a list of the most hydrating foods you can add to your diet today.

Sliced watermelon on a white background in the sun.

What are hydrating foods?
Health Benefits of Hydrating Foods
List of the Most Hydrating Foods
1. Lettuce
2. Celery
3. Radishes
4. Cucumber
5. Zucchini
6. Tomatoes
7. Cabbage
8. Asparagus
9. Cauliflower
10. Bell Peppers
11. Grapefruit
12. Mushrooms
13. Watermelon
14. Strawberries
15. Cantaloupe
Water Content of Foods
FAQs
Recipes with Hydrating Foods

What are hydrating foods?

Hydrating foods are foods with a high-water content, typically 80% or higher. While many whole foods contain water, fruits and vegetables generally have the highest water content, as well as dairy products such as milk, plain yogurt, and cottage cheese.

Health Benefits of Hydrating Foods

Along with plain water and beverages, hydrating foods contribute to water intake. Exactly how much water you need varies by individual; on average, the recommended water intake is 15.5 cups (3.7 liters) per day for men, and 11.5 cups (2.7 liters) per day for women ^(1, 2, 3).

While drinking water is vital, and water and beverages account for 80% of our water intake, 20% of our daily fluid intake comes from food ⁽⁴⁾. The water from whole foods contributes to fluid intake, which plays many important roles in the body, including moving nutrients and oxygen to cells, flushing waste, regulating body temperature, normalizing blood pressure, cushioning organs, protecting joints, maintaining electrolyte balance, and improving skin health ^(5, 6).

Hydrating foods are also rich sources of fiber, essential vitamins, and minerals. Due to their high-water content, they are particularly good sources of electrolyte minerals (potassium, magnesium, calcium, sodium, and chloride), water-soluble vitamins (vitamin C and B vitamins), and insoluble fiber, which is found in the skin, peel, and structural components of fruits and vegetables.

Infographic of the most hydrating foods.

List of the Most Hydrating Foods

Here is a ranked list of water-rich foods.

1. Lettuce

Water Content: 96%

Iceberg lettuce is the most hydrating food. While all forms of lettuce are hydrating, including watercress, Swiss chard, spinach, iceberg lettuce has the highest water content and, in turn, the lowest fiber content. That said, it makes it a great food for volume eating and particularly helpful for weight loss, as it can help to support a calorie deficit while allowing you to eat large portions. A 1-cup (72-gram) serving of shredded lettuce contains 69 grams of water ⁽⁷⁾.

2. Celery

Water Content: 95%

Celery is a very hydrating food and a good source of fiber, vitamin K, and potassium. It’s also a very low-calorie food that can be eaten raw or cooked, added to soups and salads, or enjoyed with hummus or tzatziki for a more high-protein snack. A 1-cup (101-gram) serving of chopped celery contains 96 grams of water ⁽⁸⁾.

3. Radishes

Water Content: 95%

Radishes are the root vegetable with the highest water content. They are also a good source of antioxidants, namely vitamin C, and fiber. They can be enjoyed raw, cooked, or fermented and work well in summer salads, slaws, and stir-fries. A 1-cup (116-gram) serving of sliced radishes contains 110 grams of water ⁽⁹⁾.

4. Cucumber

Water Content: 95%

Cucumbers are incredibly hydrating and, when consumed with the skin, are also a moderate source of fiber. It is also one of the lowest-calorie vegetables, providing 8 calories per half-cup serving. In addition to raw cucumber, pickles and their juice are also water-rich and support hydration levels. A 1-cup (104-gram) serving of sliced cucumber contains 99 grams of water ⁽¹⁰⁾.

5. Zucchini

Water Content: 95%

Zucchini is the squash with the highest water content. It’s also low in calories, rich in fiber, potassium, and antioxidants like vitamin C, lutein, and zeaxanthin. Zucchini can be eaten raw, grilled, steamed, sautéed, or stir-fried, or shredded, used in baked goods, or turned into zucchini noodles as a low-carb swap to pasta. A 1-cup (124-gram) serving of chopped cucumber contains 118 grams of water ⁽¹¹⁾.

6. Tomatoes

Water Content: 94%

Tomatoes have an impressive water content and offer numerous nutritional benefits. Raw tomatoes are a good source of vitamin C, vitamin K, potassium, and folate, while cooked tomatoes are a great source of lycopene, a powerful antioxidant that might help protect cells from damage. A 1-medium (123-gram) serving of tomato contains 116 grams of water ⁽¹²⁾.

7. Cabbage

Water Content: 94%

Much like other leafy green vegetables, cabbage is a hydrating food. Cabbage can be eaten raw in salads, cooked in soups or stir fries, or fermented into sauerkraut or kimchi. While all forms of cabbage are high in water, Bok choy contains the most. A 1-cup (70-gram) serving of shredded Bok choy contains 66 grams of water ⁽¹³⁾.

8. Asparagus

Water Content: 93%

Not only is asparagus a hydrating vegetable, but it’s also a good source of prebiotics, a group of nutrients that help to stimulate the growth or activity of beneficial bacteria in the body. Asparagus can be steamed, sautéed, baked, roasted, and stir-fried, enjoyed as a side dish, or added to soups and salads. A 1-cup (134-gram) serving of chopped asparagus contains 124 grams of water ⁽¹⁴⁾.

9. Cauliflower

Water Content: 93%

Cauliflower is one of the most hydrating cruciferous vegetables, as well as a good source of fiber and the antioxidant sulforaphane. Its low-calorie content also makes it great for weight management and weight loss. Moreover, if you’re following a low-carb diet, cauliflower rice is a good substitute for white rice or other whole grains. A 1-cup (107-gram) serving of cauliflower florets contains 99 grams of water ⁽¹⁵⁾.

10. Bell Peppers

Water Content: 92%

Be they red, yellow, orange, or green, bell peppers are a good source of water. They are also one of the best sources of vitamin E, providing roughly 10% of the Daily Value (DV). They can be eaten raw on their own or with dip, or added to sandwiches, salads, casseroles, or soup. A 1-medium (119-gram) serving of bell pepper contains 109 grams of water ⁽¹⁶⁾.

11. Grapefruit

Water Content: 92%

After watermelon, grapefruit is one of the most hydrating fruits, and some studies have shown that grapefruit may help to lower blood pressure and cholesterol ⁽¹⁷⁾. Eating a whole grapefruit provides roughly 3 grams of fiber and nearly a cup of water. A 1/2-fruit (123-gram) serving of grapefruit contains 113 grams of water ⁽¹⁸⁾.

12. Mushrooms

Water Content: 91%

Mushrooms are another water-rich food. They are also one of the only plant foods to contain substantial levels of vitamin D, and are commonly used in skincare products and regimens thanks to their natural moisturising properties ⁽¹⁹⁾. Mushrooms are a versatile ingredient that can be sautéed, roasted, or simmered into creamy soups and risottos. A 1-cup (70-gram) serving of sliced mushrooms contains 64 grams of water ⁽²⁰⁾.

13. Watermelon

Water Content: 91%

Watermelon is the most water-rich fruit. A mere cup of watermelon offers over 1/2 cup of water, as well as vitamin C, vitamin A, and magnesium. While known for its sweet taste, watermelon’s delicious flavor comes from its natural sugar and contains no added sugar at all. A 1-cup (152-gram) serving of diced watermelon contains 139 grams of water ⁽²¹⁾.

14. Strawberries

Water Content: 91%

While all berries are hydrating, strawberries have the highest water content. Plus, unlike other hydrating fruits, strawberries contain a significant amount of fiber, with over 3 grams of fiber per serving. Be they fresh or frozen, berries can be eaten on their own, added to yogurt, or blended into smoothies to help you stay hydrated. A 1-cup (152-gram) serving of halved strawberries contains 138 grams of water ⁽²²⁾.

15. Cantaloupe

Water Content: 90%

Cantaloupe is a highly hydrating and nutritious melon. This sweet summer treat is also a great source of vitamin A in the form of beta carotene, a red-orange pigment found in plants and fruits that acts as a powerful antioxidant. Cantaloupe can be enjoyed on its own, in fruit salad, or wrapped in prosciutto for a healthy snack. A 1-cup (156-gram) serving of diced cantaloupe contains 141 grams of water ⁽²³⁾.

Water Content of Foods

Here is a ranking of the water content of foods per recommended serving size.

Food	Water Content	Serving Size	Water per Serving
Lettuce	96%	1 cup	69 grams
Celery	95%	1 cup	96 grams
Radishes	95%	1 cup	110 grams
Cucumber	95%	1 cup	99 grams
Zucchini	95%	1 cup	118 grams
Watercress	95%	1 cup	33 grams
Coconut Water	95%	1 cup	228 grams
Tomatoes	94%	1 medium	116 grams
Bok Choy	94%	1 cup	66 grams
Asparagus	93%	1 cup	124 grams
Cauliflower	93%	1 cup	99 grams
Spinach	93%	1 cup	28 grams
Cabbage (green)	92%	1 cup	64 grams
Swiss Chard	92%	1 cup	33 grams
Bell Pepper	92%	1 medium	109 grams
Grapefruit	92%	1/2 fruit	113 grams
Mushrooms	91%	1 cup	64 grams
Watermelon	91%	1 cup	139 grams
Strawberries	91%	1 cup	138 grams
Milk (skim)	91%	1 cup	223 grams
Cantaloupe	90%	1 cup	141 grams
Broccoli	89%	1 cup	68 grams
Peach	89%	1 medium	130 grams
Pear	88%	1 medium	124 grams
Blackberries	88%	1 cup	121 grams
Papaya	88%	1 cup	128 grams
Nectarine	88%	1 medium	126 grams
Milk (whole)	88%	1 cup	219 grams
Plum	87%	1 medium	119 grams
Orange	87%	1 medium	121 grams
Apricot	86%	2 small	123 grams
Pineapple	86%	1 cup	140 grams
Raspberries	86%	1 cup	105 grams
Apple	86%	1 medium	109 grams
Yogurt (plain, whole)	85%	3/4 cup	145 grams
Bluberries	84%	1 cup	125 grams
Mango	83%	1 cup	133 grams
Cottage cheese (2%)	81%	1/2 cup	89 grams

FAQs

What is the most hydrating vegetable?

Iceberg lettuce is the most hydrating vegetable, with a water content of 96%. A 1-cup (72-gram) serving of shredded lettuce contains 69 grams of water.

What is the most hydrating fruit?

Grapefruit is the most hydrating fruit, with a water content of 92%. A 1/2-fruit (123-gram) serving of grapefruit contains 113 grams of water.

What is the most hydrating dairy product?

Skim milk is the most hydrating dairy product, with a water content of 91%. A 1-cup (246-gram) serving of skim milk contains 223 grams of water.

What is the most hydrating beverage?

Aside from water, coconut water is the most hydrating beverage, with a water content of 95%. A 1-cup (240-gram) serving of coconut water contains 228 grams of water.

Recipes with Hydrating Foods

The Bottom Line

Hydrating foods are foods with a high-water content and primarily include fruits and vegetables. Incorporating hydrating foods into your diet offers many health benefits, as they can help to provide essential fluids, electrolytes, and nutrients that support cellular function, regulate body temperature, and improve skin health.

Kale Chicken Caesar Pasta Salad

Published on May 3, 2026 by Stephanie Kay

Covered in a homemade Caesar dressing and topped with tender pieces of grilled chicken, this kale chicken Caesar pasta salad is a delicious and nutritious meal you can enjoy for lunch or dinner.

Close up kale chicken caesar pasta salad in a large wooden bowl.

If you’re tired of boring salads with iceberg lettuce, cucumber, and cherry tomatoes that don’t fill you up, you need to give this kale Caesar pasta salad with grilled chicken a try.

This recipe is a fun and more satiating take on classic Caesar salad that swaps the lettuce for kale and croutons for pasta. It’s also a well-balanced meal with carbohydrates (pasta), protein (chicken), fiber (kale), and fats (dressing) that is full of flavor while being easy to make.

A serving of kale caesar pasta salad with grilled chicken in a beige speckled bowl with a gold fork with a small bowl of lemon sliced and black pepper on the side on a white background.

Why You’ll Love It

High in Protein – The combination of chicken and parmesan cheese gives this salad over 37 grams of protien per serving.
Filling – The addition of pasta makes this Caesar salad ultra satisfying.
Keeps Well – This hearty salad keeps well in the fridge for several days, making it great for leftovers or an easy meal prep idea.

Plate of raw chicken breasts with a bowl of Worcestershire sauce, Dijon mustard, parmesan cheese, spices, fusilli pasta, and mayonnaise with a garlic clove, lemon, and fresh kale on the side on a white background.

Ingredients + Substitutions

Chicken – To add some protein and make the delicious grilled chicken. The recipe calls for chicken breasts, but chicken thighs will also work. See the notes section of the recipe card for details.
Pasta – To add some complex carbohydrates, as an alternative to croutons in a classic Caesar salad. I used fusilli, but any shortcut pasta will work. You can also use white or whole wheat pasta.
Kale – To add some greens, fiber, and micronutrients. I used curly kale, but Tuscan kale will also work well.
Mayonnaise – To make the traditional Caesar dressing. I used regular mayonnaise, but you can use light mayonnaise or Greek yogurt if preferred. See the notes section of the recipe card for details.
Lemon Juice – To balance the acidity in the dressing. I used fresh lemon juice, but you can use bottled lemon juice if needed.
Garlic – To flavor the dressing. The recipe calls for garlic cloves, but garlic powder will also work. See the notes section of the recipe card for details.
Dijon Mustard – To flavor the dressing.
Worcestershire Sauce – To add an umami flavor to the dressing.
Anchovy Paste – To give that classic Caesar salad flavor to the dressing, although optional.
Parmesan Cheese – To flavor and season the dressing. For the best results, use freshly grated Parmesan.
Paprika – To season and flavor the chicken.
Salt and Pepper – To season.

Cast-iron skillet with two grilled chicken breasts.

Dietary Adaptions

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

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

To Make it Vegetarian: Swap the grilled chicken for roasted crispy chickpeas.

Grid of 4 images with a wood bowl with chopped kale; a wood bowl with chopped kale and cooked pasta; a wood bowl with chopped kale, cooked pasta, and Caesar dressing on top; a wood bowl with chopped kale and cooked pasta tossed in Caesar dressing with cubed cooked chicken on top.

Red’s Nutrition Tip

My creamy Caesar dressing calls for mayonnaise, and while this may concern some people, mayonnaise is simply an emulsion of oil, egg yolks, and acid. Although mayonnaise is a very calorie-dense food, because it’s high in fat, it’s a nutrient-dense ingredient that can be included in healthy recipes.

Serving Suggestions

This kale chicken Caesar pasta salad is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is for lunch or dinner, 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 chicken thighs to the recipe.
To make it higher in carbs, add some homemade croutons.
To make it lower in fat, swap all or some of the mayonnaise for Greek yogurt.

Large wood bowl of kale chicken caesar pasta salad with freshly grated parmesan cheese on top with a glass jug of Caesar dressing, a small bowl of grated parmesan, a small bowl of black pepper, with a beige checkered tea towel with a gold fork and spoon on the side.

Storage

To Refrigerate: Transfer the salad to an airtight container and store it in the fridge for up to 3 days. Any leftover dressing can be stored in a separate airtight container or glass jar in the fridge for up to 1 week.

More Salad Recipes:

Garlic Tahini Sauce

Published on April 30, 2026 by Stephanie Kay

Learn how to make creamy garlic tahini sauce with this easy recipe. This 5-ingredient recipe is ready in 5 minutes and is a great addition to salads, wraps, pitas, bowls, and more.

Small grey bowl of garlic tahini sauce with a small spoon with pita bread, lemons, and fresh parsley on the side on a white background.

I’ve included tahini sauce in a lot of my recipes over the years, so I figured it deserved its own spot on my website. This oh-so-easy and versatile sauce is a highlight ingredient in many recipes, helping to add healthy fats and flavor to any humble dish.

So, whether you’re making a batch to go with dinner or want to store a jar in the fridge for days to come, this garlic tahini sauce recipe will be a welcome addition to your healthy recipe repertoire.

Jar of cumin, garlic cloves, bowl of tahini, lemon, and wood bowl of salt on a white background.

Ingredients + Substitutions

Tahini – If you’ve never used it before, tahini is a paste made from ground sesame seeds. While you can use any brand of tahini paste you like, a runny and creamy version works best.
Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Lemon Juice – To balance the acidity of the sauce. I used fresh lemon juice, but you can use bottled lemon juice or apple cider vinegar if needed. See the notes section of the recipe card for details.
Cumin – To add some additional flavor, although optional.
Water -To thin the sauce as needed.
Salt – 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.

Grid of 4 images of a food processor with tahini; a food processor with tahini, lemon juice, garlic cloves, cumin, and salt; a food processor with tahini paste; and a food processor with creamy tahini sauce.

Ways to Use Garlic Tahini Sauce

Tahini sauce is a versatile condiment that can be used as a dressing, spread, or dip. It works particularly well in Middle Eastern dishes; however, it can be used in a variety of ways. For example:

Use it as a salad dressing. Drizzle it over salads as a creamy dressing.
Drizzle it over grilled meats. Drizzle it over grilled chicken, steak, or tofu.
Use it as a dip. Serve it with raw veggies as a simple snack or appetizer.
Add it to wraps. Top shawarma wraps and pita bread sandwiches with tahini sauce.
Use it as a sauce. Drizzle it over roasted or grilled vegetables.

While you can make the sauce in a bowl, to ensure you get creamy tahini sauce, I suggest making it in a small food processor or blender.

Small bowl of tahini garlic sauce with a silver spoon with lemons, a plate of pita bread, a small bowl of salt and pepper, and a small bowl of parsley on a white background.

Storage

To Refrigerate: Place the garlic tahini sauce in a small jar or airtight container and store it in the fridge for up to 1 week.

To Freeze: Place the creamy tahini sauce in an airtight container and store in the freezer for up to 3 months. Allow the tahini sauce to thaw completely before using.

Recipes with Tahini Sauce:

Slow-Cooker Pulled Pork Tacos

Published on April 30, 2026 by Stephanie Kay

These carnitas-style, slow-cooker pulled pork tacos are a simple take on the traditional recipe. Made with seasoned pork shoulder cooked low and slow, they are tender, juicy, and packed full of flavor, perfect for taco night.

Two slow-cooker pulled pork tacos on a speckled white plate with fresh cilantro and diced red onion on top and lime wedges on the side on a white background.

The best part about this crockpot pulled pork taco recipe is that it essentially cooks itself. Simply season the pork shoulder, add it to a crockpot, step away for hours, and come back to tender and juicy pulled pork that’s perfect for a family-friendly dinner.

While the recipe calls for a boneless pork shoulder, because it’s a little quicker to cook, a bone-in pork shoulder would work just as well and add additional flavor and nutritional value at the same time. Regardless of what option you choose, this slow-cooker pulled pork tacos recipe makes plenty of servings to feed a crowd and stores very well in the fridge to create healthy leftovers for days to come.

Baking sheet of crispy pulled pork with fresh cilantro on top with a silver serving spoon and a bowl of diced red onion, a bowl of lime wedges, and a plate of corn tortillas on the side on a white background.

Why You’ll Love Them

Easy to Make – While it does require some prep time, the slow cooker does most of the work.
High in Protein – These shredded pork tacos contain over 25 grams of protein per serving.
Keep Well – The cooked pork keeps well in the fridge and freezer, making it a great meal prep idea.

Large white plate with a raw pork shoulder on top with a bowl of bay leaves, a bowl of spices, two oranges, lime, onion, garlic cloves, glass jug of vegetable broth, and a plate of tortillas on a white background.

Ingredients + Subsituations

Pork Shoulder – To make the pulled pork and add some protein. The recipe calls for pork shoulder, but pork butt or any pork roast will work well.
Oranges – To create the marinade. The recipe calls for whole oranges, but orange juice will also work. See the notes section of the recipe card for details.
Lime – To flavor the marinade. The recipe calls for a whole lime, but bottled lime juice will also work. See the notes section of the recipe card for details.
Onion + Garlic – To flavor the pork. The recipe calls for a whole onion and garlic cloves, but onion powder and garlic powder will also work. See the notes section of the recipe card for details.
Herbs + Spices – A mixture of chili powder, ground cumin, and dried oregano to season the pork. The recipe calls for dried oregano, but you can use fresh oregano if needed. See the notes section of the recipe card for details.
Bay Leaves – To flavor the pork.
Vegetable Broth – To cook the pork, water will also work.
Olive Oil – To sear the pork and add some healthy fats. The recipe calls for olive oil, but vegetable oil or avocado oil will also work.
Salt and Pepper – To season.
Tortillas – To make the tacos. You can use corn or flour tortillas.
Toppings – Of your choice. See the serving suggestions below for topping ideas.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free vegetable broth or use water instead.

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

Grid of 4 images of a slow cooker with a raw pork shoulder covered in spices; a slow cooker with a seared pork shoulder; a slow cooker with a seared pork shoulder with sliced onion, garlic cloves, orange juice, lime juice, and vegetable broth; a slow cooker with a cooked pork shoulder.

Red’s Nutrition Tip

While pork shoulder is a fattier cut of meat, it’s actually much leaner than people think, and any excess fat can be removed before and after cooking if desired.

Large baking sheet with pulled pork with a pastry brush on top and a jug of cooking juices on the side.

Large baking sheet with crispy pulled pork and fresh cilantro on top.

Serving Suggestions

These slow-cooker pulled pork tacos 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 goals. For example:

To make them lower in fat, trim as much of the excess fat off the pork shoulder as possible before cooking, and remove any fat chunks from the cooked pork.
To make them low-carb, serve the shredded pork in low-carb tortillas or on top of a salad instead.
To make them higher in fiber, serve the tacos in corn tortillas.
To add flavor, serve the tacos with any of the following toppings:
- Diced white onion
- Pickled onions
- Sliced avocado
- Sour cream
- Salsa verde
- Hot sauce
- Fresh cilantro
- Lime wedges

Close up of crock pot pulled pork tacos on a speckled white plate with lime wedges, cilantro, and diced red onion on top with a large plate of shredded pork in the background.

Storage + Reheating

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

To Freeze: Once cooled, place the pulled pork in an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, place pulled pork in a pan on the stovetop on medium-high heat and warm for 3-5 minutes, adding splashes of water to rehydrate the pork as needed. To reheat in the oven, place the pulled pork in a casserole dish, cover with aluminum foil, and warm in the oven at 350°F for 10-15 minutes. To reheat in the microwave, place the pork in a microwave-safe dish and warm for 2-3 minutes.

More Easy Taco Recipes:

Salmon Sushi Bake

Published on April 23, 2026 by Stephanie Kay

This spicy salmon sushi bake is everything you love about sushi baked into a single casserole dish. It’s high in protein, easy to make, and something the whole family can enjoy.

Salmon sushi bake in a large white casserole dish topped with spicy mayo and furikake and bowls of sliced green onion and sesame seeds on the side with a grey tea towel on a white background.

It’s been a while since sushi bakes went viral on social media, but I’ve had this recipe idea on my list for a while, so I finally decided to give it a go, and I’m so happy I did. This salmon sushi bake recipe is easy to make, high in protein, and full of flavor.

It’s essentially the deconstructed casserole version of traditional sushi rolls. Layered with sushi rice, tender and flavorful salmon, edamame, cucumber, sliced avocado, and a spicy mayo sauce, it’s everything you love about salmon sushi without having to roll a thing.

Slice of sushi salmon bake on a white plate with spicy mayo drizzle on top with a fork on the side.

Why You’ll Love It

High in Protein – The salmon and edamame combine plant and animal protein to provide almost 35 grams of protein per serving.
Easy to Make – This salmon sushi bake is a great way to use leftover rice and is baked in a single casserole dish.
Full of Flavor – The salmon marinade and spicy mayo ensure that each bite is full of flavor.

Bowls of cooked sushi rice, sriracha, honey, soy sauce, mayonnaise, rice vinegar, sesame oil, frozen edamame, and furikake with a white plate with raw salmon fillet and a whole avocado, green onions, and half a cucumber on a white background.

Ingredients + Substitutions

Rice – To add some complex carbohydrates and fill the base of the casserole. The recipe calls for sushi rice, but any white or brown rice will work well. See the notes section of the recipe card for details.
Salmon – To add some protein and healthy fats. I used fresh salmon, but you can use frozen salmon if needed, just thaw it completely before cooking.
Soy Sauce – To make the marinade. You can use regular or low-sodium soy sauce.
Sesame Oil – To add some flavor and healthy fats.
Rice Vinegar – To add some acidity to the marinade.
Honey – To add a hint of natural sweetness to the marinade.
Garlic – To add some flavor to the marinade. The recipe calls for garlic cloves, but you can use garlic powder if needed. See the notes section of the recipe card for details.
Cucumber – To add some veggies and crunch.
Edamame – To increase the protein content of the dish and add some vegetarian protein.
Avocado – To add some healthy fats and fiber.
Mayonnaise – To make the spicy mayo, although optional. I use regular mayonnaise, but you can use Japanese mayo (Kewpie mayo) if preferred.
Sriracha – To make the spicy mayo, although any type of hot sauce will work.
Green Onions – To serve, although optional.
Firukake – To serve, although optional. You can also use nori sheets, sesame seeds, and/or toasted sesame seeds if preferred.

Dietary Adaptions

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

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

Grid of 4 images with a glass bowl of raw cubed salmon; a glass bowl of cubed salmon in a marinade; a large baking dish filled with cooked sushi rice and marinated, raw cubed salmon; and a large baking dish with cooked sushi rice and pieces of baked salmon on top.

Red’s Nutrition Tip

Salmon is an incredibly nutrient-dense food filled with omega-3 fatty acids and vitamin D, among many other micronutrients. It’s also one of the best high-protein, low-calorie foods, making it a great source of lean protein to add to any meal.

Serving Suggestions

This salmon sushi bake is a balanced meal with protein, carbohydrates, fiber, and fats. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, add an additional 1/2 pound of salmon to the recipe, along with the required marinade, and/or top the sushi bake with low-fat cream cheese.
To make it higher in fiber, add some more edamame and/or avocado slices.
To make it lower in fat, swap the mayonnaise for Greek yogurt.

Close up of a white baking dish of salmon sushi bake with sliced avocado, diced cucumber, edamame, spicy mayo, nori, and sesame seeds on top with a grey tea towel on the side.

Storage + Reheating

To Refrigerate: Once cooled, any leftover salmon sushi bake can be stored in an airtight container in the fridge for up to 4 days. Only add the sliced cucumber, avocado, green onion, and spicy mayo when you are ready to serve.

To Freeze: Allow the salmon sushi bake to cool completely, then cover the casserole dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, or place individual portions in air-tight containers, and store them in the freezer for up to 3 months. Only add the sliced cucumber, avocado, green onion, and spicy mayo when you are ready to serve.

To Reheat: Once thawed, the sushi bake can be reheated in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. Once warm, top with sliced cucumber, avocado, green onion, or spicy mayo to serve.

More Salmon Recipes:

12 Foods High in Vitamin E

Published on April 21, 2026 by Stephanie Kay

Vitamin E is a powerful antioxidant that protects for cell damage and supports immune function. Here is a list of foods high in vitamin E you can add to your diet today.

Wood cutting board with the words vitamin E written on it in chalk surrounded by broccoli florets, sunflower seeds, cherry tomatoes, hazelnuts, olive, oil, avocado, almonds, and butternut squash.

What is Vitamin E?
Health Benefits of Vitamin E
How much vitamin E do you need?
Can you take too much vitamin E?
List of Foods Sources of Vitamin E
1. Wheat Germ Oil
2. Sunflower Seeds
3. Almonds
4. Hazelnuts
5. Spinach
6. Salmon
7. Butternut Squash
8. Trout
9. Kiwi
10. Peanuts
11. Mango
12. Red Bell Pepper
Are foods fortified with vitamin E?
Ranking of Vitamin E-Rich Foods per Serving Size
Should you take vitamin E supplements?
FAQs
Recipes with Foods High in Vitamin E

What is Vitamin E?

Vitamin E is the collective name for a group of fat-soluble micronutrients that act as antioxidants in the body ⁽¹⁾. It is found naturally in some foods, including oils, nuts, seeds, fish, and green leafy vegetables, and is also added to others and is available as a dietary supplement.

Naturally occurring vitamin E occurs in eight distinct chemical forms, which are classified into two main forms: tocopherols and tocotrienols ⁽¹⁾. The different types of vitamin E offer varying biological benefits, although alpha-tocopherol is the only form that is recognized to meet human requirements ⁽²⁾.

Health Benefits of Vitamin E

Vitamin E acts as an antioxidant in the body, helping to protect cells from damage caused by free radicals. It is also involved in immune function, cell signaling, gene expression regulation, and other metabolic processes ⁽³⁾.

While there are many claims to the benefits of vitamin E for treating heart disease, eye disorders (age-related macular degeneration), cancer, and mental function, the current research provides little evidence that high-dose vitamin E supplementation is beneficial ⁽⁴⁾.

How much vitamin E do you need?

The current Recommended Dietary Allowance (RDA) for vitamin E varies by age and life stage ⁽⁴⁾:

Birth to 6 months: 4 mg/day
Infants 7-12 months: 5 mg/day
Children 1-3 years: 6 mg/day
Children 4-8 years: 7 mg/day
Children 9–13 years: 11 mg/day
Teens 14–18 years: 15 mg/day
Adults 19+ years: 15 mg/day
Pregnant Teens and Women: 15 mg/day
Breastfeeding Teens and Women: 15 mg/day

Given that vitamin E is widely available in common foods, vitamin E deficiency is rare in healthy people. Nevertheless, understanding which foods are high in vitamin E can help provide more information to support overall health.

Can you take too much vitamin E?

The vitamin E present in whole foods is not harmful and does not need to be limited, as research has not shown any adverse effects. However, high doses of vitamin E supplements can be harmful and may increase the risk of blood clots and of serious bleeding in the brain. The Tolerable Upper Intake Level (UL) for vitamin E supplements is 1,000 mg/day ⁽⁴⁾.

List of Foods Sources of Vitamin E

Here is a list of some of the most vitamin E-rich foods.

1. Wheat Germ Oil

Wheat germ oil is the richest source of vitamin E, providing roughly 135% of the Daily Value (DV) per serving. It is extracted from the wheat kernel’s embryo (germ) and, while not often used in cooking, is commonly consumed as a supplement. In general, vegetable oils are good sources of vitamin E, including sunflower oil, safflower oil, corn oil, and olive oil. A 1-tablespoon serving of wheat germ oil contains 20.30 mg of vitamin E ⁽⁵⁾.

2. Sunflower Seeds

Sunflower seeds are the best whole food source of vitamin E. They are also the highest protein seed and contain a good mix of soluble and insoluble fiber. They can be enjoyed raw or roasted, on their own, in salads, or on top of oatmeal. A 1-ounce serving of raw sunflower seeds contains 5.56 mg of vitamin E ⁽⁶⁾.

3. Almonds

Like seeds, nuts are a good source of vitamin E, and almonds contain the most. They are also a good source of magnesium, dietary fiber, and the highest protein nut. A handful of almonds as an afternoon snack can provide roughly 34% of the recommended daily intake. A 1-ounce serving of raw almonds contains 5.39 mg of vitamin E ⁽⁷⁾.

4. Hazelnuts

Along with almonds, hazelnuts are another vitamin E-rich nut. They are also a good source of healthy fats, namely monounsaturated fats, and dietary fiber. A 1-ounce serving of raw hazelnuts contains 4.25 mg of vitamin E ⁽⁸⁾.

5. Spinach

Most green leafy vegetables contain vitamin E; however, spinach is the best source. It is also a good source of vitamins A, C, and K, magnesium, and folate. Spinach can be eaten raw, boiled, sautéed, or cooked into pastas, sauces, and casseroles. A 1-cup serving of cooked spinach contains 3.74 mg of vitamin E ⁽⁹⁾.

6. Salmon

Salmon is another good source of vitamin E and a great source of omega-3 fatty acids. While many types of seafood contain vitamin E, fatty fish contain the most of this fat-soluble vitamin. A 3-ounce serving of raw, farmed, Atlantic salmon contains 3.02 mg of vitamin E ⁽¹⁰⁾.

7. Butternut Squash

Butternut squash is a nutrient-dense complex carbohydrate and a good source of vitamin E, beta carotene, and potassium. It can be enjoyed baked, roasted, steamed, sautéed, or blended into soups or sauces. A 1-cup serving of cubed, raw butternut squash contains 2.02 mg of vitamin E ⁽¹¹⁾.

8. Trout

Much like salmon, trout is another good source of lean protein, healthy fats, and vitamin E. It’s also the best source of vitamin D and calcium when consumed with bones. A 3-ounce serving of raw, farmed, rainbow trout contains 1.99 mg of vitamin E ⁽¹²⁾.

9. Kiwi

Kiwi is the fruit with the most vitamin E. Although present throughout the fruit, its vitamin E is concentrated in the skin and flesh beneath it. Kiwis are low in calories, a good source of fiber, and also a good source of vitamin C, vitamin K, potassium, copper, and folate. A 2-fruit serving of kiwis contains 1.95 mg of vitamin E ⁽¹³⁾.

10. Peanuts

Peanuts are a good source of vitamin E, plant protein, fiber, and healthy monounsaturated and polyunsaturated fats. Peanut butter is also a good source of vitamin E, offering the same health benefits as nuts; however, it’s best to opt for versions made from peanuts and salt, without added sugar. A 1-ounce serving of raw peanuts contains 1.86 mg of vitamin E ⁽¹⁴⁾.

11. Mango

Mangos are full of immune-boosting nutrients, including vitamin E, vitamin C, and antioxidants. They are also a good source of polyphenols, a natural, antioxidant-rich compound that is found in the peel, pulp, and seed kernel ⁽¹⁵⁾. A 1-cup serving of mango pieces contains 1.48 mg of vitamin E ⁽¹⁶⁾.

12. Red Bell Pepper

Red bell peppers, or sweet peppers, are one of the best vegetable sources of vitamin E. They are also one of the best sources of vitamin C, providing roughly 159% of the Daily Value (DV) for women. A 1-cup serving of sliced red bell pepper contains 1.45 mg of vitamin E ⁽¹⁷⁾.

Are foods fortified with vitamin E?

While not required, some foods are voluntarily fortified with vitamin E, including breakfast cereals, fruit juices, margarines, spreads, and plant-based milk alternatives ^{(18, 19)}.

Ranking of Vitamin E-Rich Foods per Serving Size

Food	Serving Size	Vitamin C per Serving
Wheat Germ Oil	1 tablespoon	20.30 mg
Sunflower Oil	1 tablespoon	9.32 mg
Safflower Oil	1 tablespoon	6.26 mg
Sunflower Seeds	1 ounce	5.56 mg
Almonds	1 ounce	5.39 mg
Hazelnuts	1 ounce	4.25 mg
Spinach, cooked	1 cup	3.74 mg
Corn Oil	1 tablespoon	3.07 mg
Salmon	3 ounces	3.02 mg
Butternut Squash	1 cup	2.02 mg
Trout	3 ounces	1.99 mg
Olive Oil	1 tablespoon	1.96 mg
Kiwi	2 fruits	1.95 mg
Peanuts	1 ounce	1.86 mg
Peanut Butter	2 tablespoons	1.62 mg
Mango	1 cup	1.48 mg
Red Bell Pepper	1 cup	1.45 mg
Tomato	1 fruit	0.66 mg
Broccoli	1 cup	0.11 mg

All nutrition data is based on FoodData Central.

Should you take vitamin E supplements?

Most healthy people do not need vitamin E supplements, as a balanced diet provides sufficient amounts, and deficiency is rare ⁽⁴⁾. While it is a powerful antioxidant vitamin supplement, high-dose vitamin E can cause serious health issues. Therefore, it is best to consult with a health professional or registered dietitian to determine if supplemental vitamin E intake is right for you.

FAQs

Which food is the highest in vitamin E?

Wheat germ oil is the richest food source of vitamin E, containing roughly 135% of the adult daily value per 1-tablespoon serving.

How can I increase my vitamin E levels?

Consuming foods high in vitamin E, such as vegetable oils, nuts, seeds, fish, and vegetables, is the easiest way to increase vitamin E.

Which fruit or vegetable is highest in vitamin E?

Spinach, butternut squash, kiwis, mangos, and red bell peppers are the fruits and vegetables highest in vitamin E.

Recipes with Foods High in Vitamin E

The Bottom Line

Vitamin E is a fat-soluble antioxidant found in many foods. The best sources of vitamin E include wheat germ oil, sunflower seeds, almonds, hazelnuts, spinach, salmon, butternut squash, trout, kiwi, peanuts, mango, and red bell pepper.

Why You’ll Love It

Ingredients + Instructions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage

More Bean Salads:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Egg Bake Recipes:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

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Table of contents

What’s the difference between almond flour and coconut flour?

Almond Flour vs. Coconut Flour: Nutrition

Calories

Protein

Fat

Carbohydrates

Fiber

Sugar

Vitamins & Minerals

Other Factors to Consider

Dietary Needs

Shelf Life

Cost

Can you substitute almond flour and coconut flour?

FAQs

So, which is healthier?

The Bottom Line

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Tofu Recipes:

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggesting

Storage

More Salad Recipes:

Table of contents

“No Added Sugar” vs. “Sugar-Free”

Types of Sugar-Free Sweeteners in Food

Easy No Added Sugar Swaps

1. Swap cereal for oatmeal.

2. Swap soda for sparkling water.

3. Swap flavored milk for plain milk.

4. Swap granola bars for trail mix.

5. Swap canned fruit for fresh fruit.

6. Swap flavored yogurt for plain yogurt.

7. Swap peanut butter for natural peanut butter.

8. Swap salad dressing for homemade dressing.

9. Swap flavored coffee for plain coffee.

10. Swap jam for fruit spread.

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Risotto Recipes:

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions