Blog - Stephanie Kay Nutrition

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.

Greek Chicken Meal Prep Bowls

Published on April 19, 2026 by Stephanie Kay

Filled with tender warm chicken, rice pilaf, cucumber tomato salad, and tzatziki sauce, these Greek chicken meal prep bowls are a balanced meal with Mediterranean flavors. Whip them up on the weekend and enjoy healthy meals all week long.

Four glass containers or Greek chicken meal prep bowls on a white background.

When it comes to meal prep, chicken and rice are a great combination. Not only do they keep well in the fridge for days, but they are also versatile ingredients that can be used to create a variety of flavors. From my Southwest chicken meal prep bowls to my chicken fajita meal prep bowls, these healthy Greek chicken bowls are another delicious, nutritious, high-protein meal prep recipe you can add to your repertoire.

I opted to make these bowls a little extra fancy by making a rice pilaf and a homemade marinade for the chicken, but you can save some time by simply serving them with plain white rice and using store-bought Greek salad dressing to marinade the chicken. Regardless of the option you choose, I’m confident you’ll find these Greek chicken meal prep bowls absolutely delicious.

Close up of a Greek chicken bowl with cucumber tomato salad, rice pilaf, and tzatziki in a glass meal prep container.

Why You’ll Love Them

High in Protein – The combination of chicken, tzatziki, and feta cheese provides 36 grams of protein per serving.
Full of Flavor – The chicken is moist, juicy, and full of Greek flavor.
Keep Well – The bowls keep well in the fridge for several days, making them a great meal-prep option.

Plate of raw chicken thighs with bowls of spices, fresh herbs, grape tomatoes, rice, olive, feta cheese and tzatziki with garlic cloves, lemon, cucumber, green bell pepper, and red onion on a white background.

Ingredients + Substitutions

Chicken Thighs – To make the Greek chicken and add some protein. The recipe calls for chicken thighs, but chicken breasts will also work well. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates and make the rice pilaf. The recipe calls for white rice, but you can use brown rice or another form of whole grains if preferred. See the notes section of the recipe card for details.
Vegetables – A combination of fresh veggies to make the Greek tomato cucumber salad. The recipe calls for green bell pepper, cucumber, cherry tomatoes, and red onion; however, you can use a red bell pepper and whole tomatoes if preferred. You can also add some lettuce or leafy greens if you like.
Garlic – To flavor the rice pilaf. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Olives – To add some healthy fats and finish the Greek salad. The recipe calls for kalamata olives, but you can use black olives if preferred.
Chicken Broth – To cook the rice and add some flavor.
Olive Oil – To marinate the chicken and make the Greek dressing.
Lemon – To add some flavor and balance the acidity in the marinade. The recipe calls for fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if preferred. See the notes section of the recipe card for details.
Spices – Some cumin and paprika to season the chicken.
Herbs – To add flavor. The recipe calls for a mixture of fresh herbs and dried herbs, specifically oregano, parsley, and dill, but you can use any combination you like. See the notes section of the recipe card for details.
Feta Cheese – To add some more protein, healthy fats, and flavor.
Tzatziki – To serve, although optional. You can use store-bought tzatziki sauce or make homemade tzatziki with Greek yogurt and cucumber. See the recipe card for details.
Salt and Pepper – To season.

Dietary Adaptions

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

To Make them Dairy-Free: Omit the feta cheese and tzatziki sauce.

A grid of 4 images of a glass bowl with chicken thighs in Greek marinade; a white bowl of Greek salad; a pot with cooekd rice pilaf; a cast-iron skillet with cooked chicken thighs.

Red’s Nutrition Tip

If you’re new to meal prep, be sure to check out my articles on how to meal prep for the week and my meal prep hacks to set yourself up for success.

Serving Suggestions

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

To make them higher in protein, add an additional 1/2 pound of chicken thighs to the recipe, and increase the marinade ingredients accordingly.
To make them higher in carbs, serve the bowls with a side of pita bread.
To make them lower in fat, swap the chicken thighs for chicken breasts, reduce the olive oil by half, and use non-fat feta cheese and tzatziki.
To make them high in fiber, swap the white rice for brown rice and/or serve the bowls with whole-wheat pita bread.
To make them vegetarian, swap the chicken for a vegetarian protein, such as tofu or roasted chickpeas.

A vertical line up of Greek chicken meal prep bowls in glass containers.

Storage

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

To Freeze: Once cooled, the chicken and rice pilaf can be stored in an airtight container in the freezer for up to 3 months. The Greek salad, tzatziki, and lemon wedges cannot be frozen.

To Reheat: Once thawed, the chicken and rice pilaf can be reheated in the microwave for 2-3 minutes or until warm. The Greek salad, tzatziki, and lemon wedges cannot be heated; it is best to remove these components from the bowls and return them once the chicken and rice are warm.

More Greek Chicken Recipes:

Sesame Beef Noodles

Published on April 16, 2026 by Stephanie Kay

Ready in 30 minutes, these sesame beef noodles are perfect for a weeknight meal. They are easy to make, high in protein, and full of sweet and salty flavor.

Close up of a beige bowl of sesame beef noodles wrapped around dark wood chopstick with a green tea towel on a white background.

Noodles are always a good idea. Whether it’s a busy weeknight, a workday lunch, or a weekend dinner, a combination of noodles, protein, and sauce is a great way to make a quick and healthy meal with minimal effort.

I’ve shared plenty of noodle recipes on my website, so this sesame beef noodles recipe is just another one you can add to your repertoire. Plus, it’s super versatile, so you can easily swap the flank steak for another cut of steak or use chicken, pork, or tofu instead.

Large pan of sesame beef stir-fry noodles with small bowls chili sauce, sesame seeds, and sliced green onions on the side with a dark green tea towel and a wooden spoon on a wide background.

Why You’ll Love It

Quick and Easy – These sesame beef noodles are ready in 30 minutes, making them a great healthy weeknight dinner idea.
High in Protein – With 34 grams of protein per serving, these beef noodles are a protein-packed meal.
Full of Flavor – The combination of sesame oil, soy sauce, and chili paste ensures this delicious stir-fry is full of flavor.

Plate with flank steak with bowls of sesame seeds, rice vinegar, sesame oil, soy sauce, spinach, and chili paste with a plate of noodles and green onion on the side.

Ingredients + Substitutions

Beef – To add some protein. I used flank steak, but sirloin steak will work just as well.
Noodles – To add some carbohydrates. The recipe calls for chow mein noodles, but you can use any style of Asian noodles you like. Ramen noodles would also work very well.
Sesame Oil – To cook the beef, add some healthy fats and sesame flavor. I used toasted sesame oil, but regular sesame oil will work just as well.
Soy Sauce – To make the sesame sauce. You can use regular or low-sodium soy sauce, or use tamari or coconut aminos if needed.
Rice Vinegar – To balance the acidity of the sauce.
Corn Starch – To thicken the sauce.
Green Onions – To flavor and serve. The recipe calls for green onions, as I think they work best, but you can use a white onion or onion powder if needed. See the notes section of the recipe card for details.
Garlic – To flavor the beef. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Spinach – To add some leafy greens and fiber. The recipe calls for baby spinach, but you can use regular or frozen spinach if needed. See the notes section of the recipe card for details.
Sesame Seeds – To serve, although optional.

Dietary Adaptions

To Make them Gluten-Free: Swap the chow mein noodles for rice noodles, and use certified gluten-free soy sauce, tamari, or coconut aminos.

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

Grid of 4 images with a pan of raw sliced steak cooking; a pan filled with cooked steak slices; a pan filled with cooked steak slices and cooked noodles; a pan filled with cooked steak slices, cooked noodles, sesame sauce, and raw spinach.

Red’s Nutrition Tip

In an effort to keep the recipe low in calories and high in protein, I opted to use flank steak as it’s one of the leanest cuts of beef. If you can’t find flank steak, a top sirloin steak, bottom round steak, or top loin steak would provide a similar macronutrient profile.

Serving Suggestions

These sesame beef stir-fry noodles are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To add some veggies, add some thinly sliced bell peppers, shredded carrots, or broccoli florets to the stir fry.
To make it lower in fat, reduce the sesame oil and carefully remove all excess fat from the steak.
To make it higher in fiber, add some high-fiber vegetables such as broccoli, snap peas, or snow peas.
To add some heat, add some red pepper flakes to the sesame sauce.

Storage + Reheating

To Refrigerate: Allow the beef noodles 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 beef and noodles to an airtight container and store them in the freezer for up to 3 months.

To Reheat: On the stovetop, add the thawed sesame beef noodles to a pan with 2 tablespoons of water (this helps rehydrate the noodles) and cook over medium heat, tossing frequently, until warmed through. To reheat the noodles in the microwave, place the beef noodles in a microwave-safe container with 2 tablespoons of water and heat for 1-minute intervals, tossing the noodles between intervals, for a total of 2-3 minutes.

More Noodle Recipes:

Cottage Cheese vs. Ricotta Cheese: Which is Healthier?

Published on April 14, 2026 by Stephanie Kay

While similar in look, cottage and ricotta cheese vary in texture, flavor, protein content, and overall nutrition. So, which one is healthier? Here is a full breakdown of cottage cheese vs ricotta cheese.

Grid of two images of a bowl of cottage cheese and a bowl of ricotta cheese.

What’s the difference between cottage cheese and ricotta cheese?
Cottage Cheese vs. Ricotta Cheese: Nutrition
Calories
Protein
Fat
Carbohydrates
Sugar
Fiber
Vitamins & Minerals
So, is cottage cheese or ricotta cheese healthier?
Ways to Use Cottage Cheese and Ricotta Cheese
FAQs

What’s the difference between cottage cheese and ricotta cheese?

Cottage cheese is made by adding acid or bacterial culture to cow’s milk, typically skim, and sometimes rennet, to create a thick, gelatinous mass ⁽¹⁾. Once set, it is then cut into smaller pieces, known as curds, to create cottage cheese’s iconic “pebbled” texture. The curds are cooked to create a firmer texture and separate the liquid whey, and then drained, washed, and mixed with cream, salt, and sometimes stabilizers to create the final cottage cheese product.

Cottage cheese has a creamy yet lumpy texture and a salty, slightly tangy taste. It is commonly available in 4%, 2%, and 1% milk fat forms, and can be used in both sweet and savory dishes; however, it is best used in savory dishes, dips, as a substitute for sour cream or mayo in recipes, or eaten on its own in a breakfast bowl or as a high-protein snack.

Ricotta, which means “recooked” in Italian, is made from the liquid whey left over from the production of other cheeses⁽²⁾. By heating this whey with acid, the remaining proteins clump into fine curds. These curds are then strained to remove excess liquid, leaving behind a soft, creamy cheese.

Ricotta cheese has a soft, yet slightly grainy texture, and a milky, slightly sweet taste. It is commonly found in full-fat (10%) and low-fat (5%) varieties, and can be used in sweet and savory dishes such as lasagna, ravioli, cannoli, pancakes, other baked goods, or as a toast topping.

Feature	Cottage Cheese	Ricotta Cheese
Texture	Creamy, lumpy	Soft, slightly grainy
Flavor	Salty, slightly tangy	Milky, slightly sweet
Ingredients	Skim milk, bacteria, cream, salt, and stabilizers	Whey, milk, acid, salt, and stabilizers
Uses	Primarily savory, some sweet recipes	Sweet and savory recipes
Types	4%, 2%, and 1%	Full-fat and low-fat

Cottage Cheese vs. Ricotta Cheese: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of a 1/2-cup (125-gram) serving of full-milk cottage cheese and whole-milk ricotta cheese ^{(3, 4)}.

Nutrition per 1/2 cup	Cottage Cheese	Ricotta Cheese
Calories	129 calories	198 calories
Protein	14.5 grams	9.8 grams
Fat	5.3 grams	13.8 grams
Carbohydrate	5.8 grams	8.6 grams
Fiber	0.0 grams	0.0 grams
Sugar	4.0 grams	6.0 grams

Calories

Ricotta cheese has more calories than cottage cheese. This is due to the higher fat content in ricotta cheese, which is the most calorie-dense macronutrient. A 1/2-cup serving of cottage cheese contains 129 calories, while a 1/2-cup serving of ricotta cheese contains 198 calories.

Protein

Cottage cheese contains more protein than ricotta cheese. This is because cottage cheese is made from milk curds, which have a higher protein concentration than the liquid whey used to make ricotta. A 1/2-cup serving of cottage cheese contains 14.50 grams of protein, while a 1/2-cup serving of ricotta cheese contains 9.76 grams of protein.

Fat

Ricotta cheese contains more fat than cottage cheese. The difference in fat content is due to the fact that cottage cheese is made from skim milk with added cream, while ricotta cheese is made from leftover whey, which has a higher fat content. A 1/2-cup serving of cottage cheese contains 5.28 grams of fat, while a 1/2-cup serving of ricotta cheese contains 13.75 grams of fat.

Carbohydrates

Ricotta cheese contains slightly more carbohydrate than cottage cheese; however, neither is a significant source. A 1/2-cup serving of cottage cheese contains 5.75 grams of carbohydrate, while a 1/2-cup serving of ricotta cheese contains 8.58 grams of carbohydrate.

Sugar

Cottage cheese contains slightly less sugar than ricotta cheese. This is because the liquid whey used to make ricotta has a higher concentration of natural sugars. A 1/2-cup serving of cottage cheese contains 4.00 grams of sugar, while a 1/2-cup serving of ricotta cheese contains 6.00 grams of sugar.

Fiber

Neither ricotta nor cottage cheese is a source of fiber.

Vitamins & Minerals

Given that cottage and ricotta cheese are both dairy products, they contain similar micronutrients; however, their profiles vary slightly due to their production. Ricotta cheese contains more calcium, phosphorus, riboflavin, vitamin A, and vitamin B12, while cottage cheese contains more folate and sodium.

Nutrition per 1/2 cup serving	Cottage Cheese	Ricotta Cheese
Vitamin A	45 µg	159 µg
Riboflavin (Vitamin B2)	0.23 mg	0.41 mg
Folate (Vitamin B9)	0.87 µg	0.50 µg
Vitamin B12	0.83 µg	0.98 µg
Calcium	110 mg	280 mg
Sodium	438 mg	131 mg
Phosphate	193 mg	203 mg

That said, the exact macronutrient and micronutrient profile of cottage and ricotta cheese will vary by milk fat percentage and brand.

So, is cottage cheese or ricotta cheese healthier?

Both ricotta and cottage cheese are fresh cheeses and minimally processed foods that provide numerous health benefits. While cottage cheese is generally considered “healthier” due to its lower calorie, higher protein, lower fat, and lower carb content per serving, it has no inherent health benefits over ricotta cheese.

In fact, no individual cheese, food, or dairy product can cause weight gain, weight loss, or impede health, aside from food allergies. Both ricotta and cottage cheese can be included in a healthy diet, whether you are eating healthy or dieting.

Moreover, the exact nutritional profile of cottage cheese and ricotta cheese will vary based on brand and milk fat percentage (i.e., 4% vs 1%), and various options can be used to support your goals, whether you are counting calories or macros, or just trying to eat a little healthier.

Ways to Use Cottage Cheese and Ricotta Cheese

Here are some examples of how you can use cottage and ricotta cheese:

Top cottage cheese with homemade granola and fresh berries for breakfast.
Blend ricotta cheese into smoothies for added protein and a creamy texture.
Add cottage cheese to pancakes for a protein boost.
Mix ricotta cheese with pumpkin purée for a creamy pumpkin pasta sauce.
Blend cottage cheese with tomatoes for a high-protein pasta sauce.
Use ricotta cheese to add protein to a vegetable lasagna.
Top cottage cheese with boiled eggs for a savory breakfast bowl.
Spread ricotta cheese onto bread for a high-protein toast topping.

FAQs

Why does cottage cheese have different curd sizes?

The size of the curds in cottage cheese varies due to the production process. Small curd cottage cheese is made by making smaller cuts and heating them to a higher temperature, while large curd cottage cheese is made by making smaller cuts and heating them to a slightly lower temperature.

Can you substitute cottage cheese for ricotta cheese in recipes?

They can generally be interchanged in savory recipes, such as lasagna, stuffed shells, and pasta bakes; however, they cannot always be substituted in sweet recipes, such as canolis or cheesecake. When substituting cottage cheese for ricotta, it’s best to blend the cottage cheese before using it in the recipe to replicate the smoother texture of ricotta.

What’s the healthiest cheese you can eat?

The “healthiest” cheese depends on your health goals and personal preference. That said, healthy cheeses are generally considered minimally processed, high in protein, and low in sodium. Parmesan, Romano, and Gruyère are the highest-protein cheeses.

The Bottom Line

Both cottage cheese and ricotta cheese are minimally processed foods that can be included in a healthy diet. While cottage cheese is lower in calories, higher in protein, and lower in fat, ricotta cheese is richer in vitamins and minerals. That said, cottage and ricotta come in varying fat percentages from different brands, so their exact nutritional profile can vary.

Baked Feta Chicken

Published on April 9, 2026 by Stephanie Kay

This baked feta chicken combines sweet cherry tomatoes, tangy feta cheese, and chicken to make an easy weeknight dinner. You can serve the tender chicken and creamy sauce over pasta, rice, or potatoes for a healthy and balanced meal.

Baked feta chicken is a large cast-iron skillet with fresh basil on top with a gold serving spoon and a beige checkered tea towel on the side on a white background.

This tomato-baked feta chicken recipe is a high-protein twist on the original baked feta pasta recipe by Jenni Häyrinen. Her original recipe does such a great job of using fresh, simple ingredients to create a delicious meal with minimal effort, and I couldn’t wait to try my own version.

I kept things just as easy but added chicken breasts to boost the protein content, creating a well-balanced meal the whole family will love.

Small beige plate with baked feta chicken on top of cooked orzo with fresh basil on top with a gold fork on a white background.

Why You’ll Love It

Made in One Pan – This one-pan recipe keeps prep and cleanup to a minimum.
High in Protein – This creamy feta chicken is loaded with 23 grams of protien per serving.
Versatile – It can be served on its own, over pasta, with rice and salad, or with potatoes and vegetables.

White plate with raw chicken breasts, lemon, garlic cloves, bowl of olive oil, bowl of cherry tomatoes, bowl of basil leaves, and a plate with a block of feta cheese on a white background.

Ingredients + Substitutions

Chicken Breasts – The recipe calls for boneless, skinless chicken breasts, but you can use chicken thighs if preferred. See the notes section of the recipe card for details.
Feta Cheese – To add some more protein and make the creamy sauce. The recipe calls for a whole block of feta cheese, but you can use crumbled feta cheese if needed. See the notes section of the recipe card for details.
Cherry Tomatoes – To add some veggies and make the feta tomato sauce. The recipe calls for cherry tomatoes, but grape tomatoes will work just as well.
Olive Oil – To add some healthy fats and cook the chicken and tomatoes.
Lemon – To brighten the sauce. The recipe calls for fresh lemon juice, but you can use bottled lemon juice if needed.
Salt and Pepper – To season.
Fresh Basil – To serve, although optional.

Dietary Adaptions

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

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

Grid of 4 images with a cast-iron skillet with browned chicken breasts and a block of feta cheese; a cast-iron skillet with browned chicken breasts, block of feta cheese, and raw cherry tomatoes; a cast-iron skillet with cooked chicken breasts, baked feta, and roasted cherry tomatoes; and a cast-iron skillet with cooked chicken breasts covered in a creamy tomato feta sauce.

Red’s Nutrition Tip

I opted to serve the feta-baked chicken over pasta; however, if you wanted a low-carb swap, it could be served over celeriac mash, zucchini noodles, cauliflower rice, or spaghetti squash.

Serving Suggestions

This baked feta chicken is high in protein and fat with little to no carbohydrates and fiber. It can be enjoyed as is, adapted to suit your personal calorie or macro needs, or served with carbs and veggies to create a balanced meal. For example:

To add more carbohydrates, serve the tomatoes and baked feta chicken over pasta, rice, or potatoes.
To add more fiber, serve the chicken with a side of steamed broccoli or green beans.
To make it lower in fat, reduce the olive oil by half the amount and/or use low-fat feta cheese.
To make it low-carb, serve tomato feta chicken on its own or over cauliflower rice.
To add more flavor, add some Italian seasoning or red pepper flakes.

Large cast-iron skillet filled with feta baked chicken with fresh basil on top with a gold serving spoon with a bowl of ripe cherry tomatoes, crumbled feta cheese, and fresh basil leaves on the side with a checkered beige tea towel on a white background.

Storage + Reheating

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

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

To Reheat: Once thawed, the chicken and sauce can be reheated in a baking dish in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes.

More Baked Chicken Recipes:

12 Low-Carb Food Swaps

Published on April 7, 2026 by Stephanie Kay

Whether you’re on a low-carb diet, working to balance your blood sugar, or simply trying to reduce your carbohydrate intake, here are some simple low-carb food swaps you can make today.

Beige bowl of zucchini noodles with sautéed shrimp with grated parmesan cheese and chilies on top with a lemon wedge on the side.

List of Low-Carb Swaps
1. Swap rice for cauliflower rice.
2. Swap spaghetti for spaghetti squash.
3. Swap mashed potatoes for celeriac mash.
4. Swap crackers for cucumber slices.
5. Swap tortillas for lettuce wraps.
6. Swap croutons for nuts.
7. Swap breadcrumbs for shredded coconut.
8. Swap burger buns for mushroom caps.
9. Swap lasagna noodles for zucchini slices.
10. Swap all-purpose flour for almond flour.
11. Swap flavored yogurt for plain yogurt.
12. Swap soda for seltzer.
Comparison of High and Low-Carb Food Swaps
Low-Carb Recipes:

To clarify, carbohydrates are healthy and can be included in a balanced and healthy diet, particularly those from whole foods. Carbohydrates are the body’s primary source of energy and play key roles in glucose and insulin action, as well as cholesterol and triglyceride metabolism and fermentation ⁽¹⁾.

There are 3 main types of carbohydrates: starches, sugars, and fibers, and they are naturally present in whole grains, beans, lentils, fruits, vegetables, nuts, seeds, and dairy products.

On a nutrition label, “Total Carbohydrate” refers to the sum of starch, sugar, and fiber content. While “Dietary Fiber” refers to the carbs from fiber, “Total Sugars” refers to the carbs from natural and added sugar, and “Added Sugars” only refers to sugars added during food processing.

While a low-carb diet is often used by individuals looking to lose weight, it does not inherently lead to sustained weight loss. Low-carb doesn’t always equate to fewer calories, as some low-carb foods are higher in fat and, in turn, higher in calories than their higher-carb counterparts.

Albeit, following a low-carbohydrate diet or eating fewer carbs, especially refined carbs, can help to improve blood sugar control and improve heart health markers ^{(2, 3, 4)}. Plus, there are many therapeutic uses of a low-carb diet or ketogenic diet, AKA the keto diet; however, it’s best to work with a doctor or registered dietician to determine if it’s right for you ⁽⁵⁾.

All of that said, if you’re trying to reduce your intake of carbohydrates for specific health benefits or to support your weight loss goals, there are many food swaps you can make at home to create healthy eating habits.

List of Low-Carb Swaps

Here are 12 low-carb food swaps you can try today.

1. Swap rice for cauliflower rice.

Rice is a popular side dish served with everything from meat to beans to vegetables. Be it brown or white, rice is easy to prepare, versatile, and filling, though it’s a rich source of complex carbohydrates. Fortunately, it can easily be swapped for cauliflower rice – cauliflower that’s been grated or pulsed in a food processor to create small rice-like grains – for fewer calories and a lower carbohydrate content.

A 1-cup serving of white rice has 53.2 grams of carbohydrate, while a 1-cup serving of cauliflower rice has 5.3 grams of carbohydrate ^{(6, 7)}. By swapping white rice for cauliflower rice, you can reduce carbohydrate intake by 47.9 grams.

2. Swap spaghetti for spaghetti squash.

As the name suggests, spaghetti squash is a great low-carb swap for spaghetti or other pasta shapes. Once cooked, spaghetti squash can easily be pulled into noodle-like strands that can be topped with bolognese, pesto, or Alfredo sauce, or used in pasta bakes or casseroles. Not to mention, spaghetti squash is naturally gluten-free, making it something everyone can enjoy.

A 1-cup serving of cooked spaghetti has 37.9 grams of carbohydrate, while a 1-cup serving of cooked spaghetti squash has 10.0 grams of carbohydrate ^{(8, 9)}. By swapping spaghetti for spaghetti squash, you can reduce carbohydrate intake by 27.9 grams.

3. Swap mashed potatoes for celeriac mash.

Celeriac, also known as celery root, is the large root bulb of the celery plant, and it works incredibly well as a low-carb alternative to sweet or white potatoes. It can be roasted, boiled, steamed, or mashed into a creamy alternative to mashed potatoes, much like cauliflower mash.

A 1-cup serving of cooked potato has 26.4 grams of carbohydrate, while a 1-cup serving of cooked celeriac has 9.1 grams of carbohydrate ^{(10, 11)}. By swapping potatoes for celeriac, you can reduce carbohydrate intake by 17.3 grams.

4. Swap crackers for cucumber slices.

Swapping crackers for cucumber slices, or radish slices, at snack time is another simple low-carb food swap. Whether you’re eating them with cream cheese, hummus, or on their own, sliced cucumbers are a crunchy and refreshing alternative.

A 16-cracker serving of wheat crackers has 25.0 grams of carbohydrate, while a 16-slice serving of cucumber has 2.5 grams of carbohydrate ^{(12, 13)}. By swapping crackers for cucumber slices, you can reduce carbohydrate intake by 22.5 grams.

5. Swap tortillas for lettuce wraps.

Lettuce wraps are a simple low-carb swap for tortillas on taco night. Whether you’re using bib lettuce, romaine lettuce, iceberg lettuce, or collard greens, large green leafy vegetables provide great structure for layering your favorite taco fillings and toppings.

An 8-inch serving of a flour tortilla has 25.3 grams of carbohydrate, while a 1-leaf serving of romaine lettuce has 1.4 grams of carbohydrate ^{(14, 15)}. By swapping tortillas for lettuce wraps, you can reduce carbohydrate intake by 23.9 grams.

6. Swap croutons for nuts.

Croutons are a delicious and crunchy topping for salads that are high-carb; however, they can easily be swapped for raw or roasted nuts or seeds as a low-carb alternative. Plus, they are great sources of healthy fats, and opting for high-protein nuts or high-protein seeds can help to boost the protein content of the meal at the same time.

A 1-ounce serving of croutons has 20.8 grams of carbohydrate, while a 1-ounce serving of pecans has 3.6 grams of carbohydrate ^{(16, 17)}. By swapping croutons for pecans, you can reduce carbohydrate intake by 17.2 grams.

7. Swap breadcrumbs for shredded coconut.

Whether you’re adding them to meatballs or creating a crispy crust on chicken, fish, or tofu, unsweetened shredded coconut is a great low-carb alternative to breadcrumbs. It provides the necessary texture and crunch, while adding a slightly nutty flavor.

A 1/2-cup serving of breadcrumbs has 38.9 grams of carbohydrate, while a 1/2-cup serving of unsweetened, shredded coconut has 12.0 grams of carbohydrate ^{(18, 19)}. By swapping breadcrumbs for shredded coconut, you can reduce carbohydrate intake by 26.9 grams.

8. Swap burger buns for mushroom caps.

There’s no need to skip burger night if you’re trying to reduce your carb intake, as you can easily swap the bun for mushroom caps. The caps of the portobello mushrooms have a similar width and thickness to hamburger buns and have a consistency sturdy enough to hold a burger together without falling apart.

A 1-bun serving of a plain hamburger roll has 22.0 grams of carbohydrate, while a 2-cap serving of portobello mushroom has 6.5 grams of carbohydrate ^{(20, 21)}. By swapping a hamburger bun for mushroom caps, you can reduce carbohydrate intake by 15.5 grams.

9. Swap lasagna noodles for zucchini slices.

Believe it or not, sliced zucchini noodles are a great alternative to lasagna sheets. By slicing zucchinis lengthwise into 1/4- to 1/2-inch-thick slices, you can create a healthy, low-carb lasagna that tastes almost as good as the real thing. Zucchini is also great for volume eating, given it has a high-water content and low net carb content (Total Carbs – Fiber – Sugar Alcohols). Sliced eggplant also works well, and you can also spiralize zucchini to make zucchini noodles as a low-carb swap for other pasta dishes.

A 1-cup serving of lasagna noodles has 35.5 grams of carbohydrate, while a 1-cup serving of zucchini has 3.3 grams of carbohydrate ^{(22, 23)}. By swapping lasagna noodles for zucchini slices, you can reduce carbohydrate intake by 32.2 grams.

10. Swap all-purpose flour for almond flour.

Whether you’re making muffins, pancakes, or cookies, almond flour can be used as a low-carb swap for all-purpose flour in many baked goods. Although it doesn’t work perfectly with a 1-to-1 ratio in every recipe, it can often be used with a few adjustments and offer more protein, fiber, and healthy fats. That said, almond flour contains more calories than regular flour, which is important to consider if you are looking to create a calorie deficit for weight loss.

A 1/4-cup serving of all-purpose flour has 22.0 grams of carbohydrate, while a 1/4-cup serving of almond flour has 9.8 grams of carbohydrate ^{(24, 25)}. By swapping all-purpose flour for almond flour, you can reduce carbohydrate intake by 12.2 grams.

11. Swap flavored yogurt for plain yogurt.

Yogurt is a nutritious food full of protein, healthy fats, and probiotic bacteria; however, flavored yogurt contains far more carbohydrates than plain yogurt, specifically from added sugars. By swapping plain yogurt for flavored yogurt, you can cut carbs and reduce your sugar intake at the same time.

A 3/4-cup serving of vanilla yogurt has 28.9 grams of carbohydrate, while a 3/4-cup serving of plain yogurt has 9.8 grams of carbohydrate ^{(26, 27)}. By swapping vanilla yogurt for plain yogurt, you can reduce carbohydrate intake by 19.1 grams.

12. Swap soda for seltzer.

Swapping soda for seltzer is an easy way to cut carbs and added sugar. If plain water isn’t your thing, there are plenty of tasty zero-calorie sodas and flavored sparkling waters that still give you that carbonated fix and great flavor, without refined sugar, corn syrup, or other code words for sugar. It’s also one of the best swaps for cutting calories.

A 1-can (12-ounce) serving of soda has 38.5 grams of carbohydrate, while a 1-can (12-ounce) serving of club soda has 0 grams of carbohydrate ^{(28, 29)}. By swapping soda for club soda, you can reduce carbohydrate intake by 38.5 grams.

Comparison of High and Low-Carb Food Swaps

Here is a comparison of high and low-carb food swaps listed by average serving size.

Serving Size	Original	Carb Content	Swap	Carb Content
1 cup	White Rice	53.2 grams	Cauliflower Rice	5.3 grams
1 cup	Spaghetti	37.9 grams	Spaghetti Squash	10.0 grams
1 cup	White Potato	26.4 grams	Celeriac	9.1 grams
16 crackesr	Wheat Crackers	25.0 grams	Cucumber	2.5 grams
1 wrap	Tortilla	25.3 grams	Lettuce	1.4 grams
1 ounce	Croutons	20.8 grams	Pecans	3.6 grams
1/2 cup	Breadcrumbs	38.9 grams	Shredded Coconut	12.0 grams
1 bun	Hamburger Bun	22.0 grams	Portobello Mushrooms	6.5 grams
1 cup	Lasagna Noodles	35.5 grams	Zucchini Slices	3.3 grams
1/4 cup	All-Purpose Flour	22.0 grams	Almond Flour	9.8 grams
3/4 cup	Vanilla Yogurt	28.9 grams	Plain Yogurt	9.8 grams
1 can	Soda	36.8 grams	Club Soda	0.0 grams

All nutrition data is based on FoodData Central.

Low-Carb Recipes:

The Bottom Line

Making low-carb food swaps can help to reduce intake of total carbohydrates, refined carbohydrates, calories, and, potentially, support overall health. Cauliflower, spaghetti squash, celeriac, cucumber, lettuce, nuts, shredded coconut, mushrooms, zucchini, almond flour, and plain yogurt are healthy whole foods that can help to limit carb intake.

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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.

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1. Lettuce

2. Celery

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4. Cucumber

5. Zucchini

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7. Cabbage

8. Asparagus

9. Cauliflower

10. Bell Peppers

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12. Mushrooms

13. Watermelon

14. Strawberries

15. Cantaloupe

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