Stephanie Kay Nutrition

Real Food for Real Life

Carrot Ginger Coconut Soup

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

More Carrot Soup Recipes:

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

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

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

Table of contents

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

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

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

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

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

The Science of Freezing Foods

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

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

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

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

Factors that Affect the Nutritional Value of Fruits and Vegetables

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

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

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

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

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

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

Fresh vs. Frozen Blueberries

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

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

Calories

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

Carbohydrates

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

Sugar

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

Fiber

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

Protein

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

Fat

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

Vitamins + Minerals

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

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

Fresh vs. Frozen Broccoli

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

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

Calories

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

Carbohydrates

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

Sugar

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

Fiber

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

Protein

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

Fat

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

Vitamins + Minerals

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

Pros + Cons of Frozen Produce

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

Benefits of frozen fruits and vegetables:

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

Drawbacks of frozen fruits and vegetables:

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

So, are fresh or frozen fruits and vegetables healthier?

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

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

The Bottom Line

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

Ricotta and Vegetable Lasagna

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

Other Vegetable Pasta Recipes:

Close up of vegetarian lasagna in a white casserole dish.

Chicken Fajita Meal Prep Bowls

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

Four glass containers of chicken fajita meal prep bowls.

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

Close up of fajita meal prep bowls.

More Chicken Meal Prep Bowls:

How Often Should You Eat?

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

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

Table of contents

Meal Timing 101

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

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

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

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

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

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

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

Factors in Optimal Meal Frequency

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

1. Personal Preference

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

2. Schedule

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

3. Hunger Cues

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

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

4. Digestion

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

5. Goals

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

6. Culture

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

Meal Frequency for Weight Loss

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

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

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

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

Meal Frequency for Muscle Building

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

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

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

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

Is snacking ok?

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

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

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

Is it ok to skip meals?

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

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

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

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

So, how often do you really need to eat?

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

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

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

The Bottom Line

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

Banana Oatmeal Pancakes

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

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

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

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

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

Why You’ll Love Them

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

More Healthy Pancakes:

 

 

How to Eat Healthy Without Dieting

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

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

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

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

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

Tips to Eat Healthy without Dieting

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

1. Prioritize whole foods.

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

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

2. Create balanced meals.

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

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

3. Focus on water.

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

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

4. Enjoy some treats.

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

5. Honor your hunger and respect your fullness.

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

Common hunger signals include:

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

Common fullness signals include:

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

6. Be mindful of digestion.

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

The Bottom Line

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

Cabbage Roll Soup

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

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

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

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

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

Why You’ll Love It

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

Ingredients + Substitutions

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

Dietary Adaptions

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

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

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

Red’s Nutrition Tip

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

Serving Suggestions

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

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

Storage + Reheating

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

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

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

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

More Beef Soup Recipes:

Prebiotics vs. Probiotics: What’s the Difference?

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

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

Table of contents

What’s the difference between prebiotics and probiotics?

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

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

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

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

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

Benefits of Prebiotics and Probiotics

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

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

Which foods are prebiotic?

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

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

Which foods are probiotic?

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

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

Is it better to take prebiotics or probiotics?

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

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

Who should take prebiotic or probiotic supplements?

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

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

The Bottom Line

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

Chicken Broccoli Rice Casserole

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Made in one pan and filled with tender chicken and perfectly cooked rice, this cheese chicken broccoli rice casserole is a total comfort food while being a nutritious, delicious, family-friendly meal.

Chicken broccoli rice casserole in a white baking dish with chopped parsley on top with a gold serving spoon and a tea towel on the side.

When the cold weather hits, I’m all about cozy meals. While I certainly want my meals to be high in protein and full of fiber, I also want them to be rich and comforting, and this chicken broccoli and rice casserole recipe is exactly that.

And the best part about this recipe is that it’s SO easy to make! Just prep the ingredients, add them to a casserole dish, pot it in the oven, and come back to a complete meal with carbs, protein, fiber, and healthy fats.

Close up of chicken, broccoli, rice and cheese casserole.

Why You’ll Love It

  • Made in One Pan – This dump-and-bake recipe is perfect for quick and easy family dinners.
  • High in Protein – The combination of chicken breasts, milk, and cheese ensures this dish contains 32 grams of protein per serving.
  • Great for Meal Prep – This chicken broccoli rice casserole keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for chicken broccoli and rice casserole: chicken breasts, white rice, broccoli, chicken broth, milk, thyme, onion, garlic, cheddar cheese, salt, and pepper.

Ingredients + Substitutions

  • Chicken – To add some animal protein. I opted for skinless chicken breasts, but chicken thighs will also work, see the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. I used long-grain white rice, but brown rice will also work, see the notes section of the recipe card for details.
  • Broccoli – To add some fiber and micronutrients. You can use fresh or frozen broccoli florets. Cauliflower rice is not recommended as the liquid ratios will not work and it will end up mushy.
  • Onion + Garlic – To add flavor and fragrance. The recipe calls for a whole onion and garlic cloves, but you can use onion and garlic powder if preferred. See the notes section of the recipe card for details.
  • Thyme – While optional, it adds some flavor. The recipe calls for dried thyme, but you can use fresh thyme if preferred, see the notes section of the recipe card for details.
  • Milk – To add a bit more protein and ensure the casserole is rich and creamy.
  • Broth – To cook the rice and add some flavor. The recipe calls for chicken broth, but vegetable broth, mushroom broth, and water will also work.
  • Cheese – To add some healthy fats and a bit more protein. The recipe calls for sharp cheddar cheese, but mozzarella, Gruyere, or Gouda cheese will also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for additional broth and omit the cheese.

White baking dish with white rice, onion, garlic, thyme, salt, and black pepper.
White baking dish with white rice, onion, garlic, thyme, salt, black pepper, chicken broth, and milk.

Red’s Nutrition Tip

breast vs thighs

White baking dish with white rice, onion, garlic, thyme, salt, pepper, chicken broth, and milk, with cubed chicken breasts and fresh broccoli florets on top.
Baking dish with partially broccoli, chicken and rice casserole, with shredded sharp cheddar cheese on top.

Serving Suggestions

This chicken broccoli rice casserole is a balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats, however, it can easily be adapted to suit your personal calorie or macro counting needs. For example:

  • To make it high in protein, add an extra 1/2 pound of chicken breasts to the casserole.
  • To make it lower in fat, use 0% milk and low-fat cheese or omit the cheese completely.
  • To make it higher in fiber, swap the white rice for brown rice, add an extra 1-2 cups of broccoli, and/or serve the casserole with a side salad.
  • To make it higher in carbohydrates, top the cooked cheesy casserole with crushed Ritz crackers.
White baking dish with cooked chicken, broccoli, and rice casserole with chopped parsley on top.

Storage + Reheating

To Refrigerate: Once cooled, any leftover rice chicken broccoli casserole can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, cover the casserole dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, and store it in the freezer. To freeze the leftover casserole, transfer the leftovers to an airtight container and place it in the freezer. The casserole can be frozen for up to 3 months.

To Reheat: Once thawed, the casserole in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. To reheat from frozen, cover the casserole dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Slice of cheesy chicken broccoli rice casserole on a white plate with parsley on top and a fork on the side.

More Chicken Casserole Recipes:

Metabolic Adaptation 101: How Do I Fix It?

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If you’re struggling to lose weight or can’t seem to keep weight off, despite careful food choices and hours of exercise, you may be experiencing a phenomenon known as metabolic adaptation. While this physiological mechanism can make it more difficult to meet your weight loss goals, it’s completely natural and can be fixed, avoided, or mitigated with the appropriate diet and lifestyle strategies.

Woman on spin bike exercising.

Table of contents

If you’ve ever wondered if you can damage your metabolism from dieting, you’re not alone. The idea that you can “break” your metabolism is very common, however, it’s a bit misleading. While your metabolism plays a vital role in your overall health and weight management, it’s not an organ or body part and, therefore, it cannot break.

That said, years of yo-yo dieting and crash diets can influence our metabolism and lead to something known as metabolic adaptation, which can make weight loss and weight loss maintenance more difficult.

What is metabolic adaptation?

Metabolic adaptation (MA) refers to a cluster of adaptations to weight loss that hinder further weight loss and promote weight regain (1, 2). Also known as adaptive thermogenesis (AT), metabolic adaptation is a natural survival mechanism of the body that works to ensure it has enough energy to perform essential functions and help it survive in times of food scarcity or famine.

While famine is rare in modern times, the body cannot distinguish between times of true food scarcity and diet-induced calorie restriction and, therefore, responds the same way by slowing metabolism to prioritize essential body functions. Through metabolic adaptation, your body becomes more efficient at using energy and burns fewer calories in the process.

Metabolic Adaptation and Metabolism

The term metabolism refers to the sum of all reactions that occur within each cell that provide the body with energy. Metabolism is made up of 4 primary components (3, 4):

  • Basal Metabolic Rate (BMR): The energy used by the body at rest or for your most basic life-sustaining functions, approximately 70% of total daily energy expenditure.
  • Thermic Effect of Food (TEF): The energy expended to digest, metabolize, absorb, and store the food that you eat, approximately 10% of total daily energy expenditure.
  • Exercise Activity Thermogenesis (EAT): The energy expended by the body for physical movement, approximately 5% to 30% of total daily energy expenditure.
  • Non-Exercise Activity Thermogenesis (NEAT): The energy expended for everything we do that is not sleeping, eating, or sports-like exercise, approximately 15% of total daily energy expenditure.

Together, the energy our bodies burn through basal metabolic rate, thermic effect of food, exercise activity thermogenesis, and non-exercise activity thermogenesis, make up our total daily energy expenditure (TDEE), also known as our metabolism.

Metabolic adaptation generally occurs in response to weight loss and is a reduction in total energy expenditure below predicted levels, namely of BMR. While there are many reasons metabolic adaptation occurs, the primary reason it happens is our body’s biological drive to regain the body mass we lose to survive (5).

Infographic on metabolic adaptation: what is is and why it happens.

Why does metabolic adaptation happen?

While it’s important to understand that metabolic rate is dynamic in nature, research has shown that several factors can cause metabolic adaptation to occur.

1. Decreased Lean Mass

Muscle mass is a major contributor and determinant of basal metabolic rate (BMR). When you increase muscle mass, you increase metabolic rate, however, when you lose muscle mass, you decrease metabolic rate (6, 7, 8). As fat-free mass and muscle mass are often lost in weight loss, metabolic adaptation is commonly experienced due to this decrease in BMR. Furthermore, a reduced body weight or lower body mass index can inherently lower BMR as smaller bodies generally require less energy to function.

2. Decreased Food Intake

Roughly 10% of energy expenditure occurs through the digestion and absorption of food, also known as the thermic effect of food (TEF). When energy intake decreases for weight loss, TEF is reduced, and fewer calories are burned in the process (6).

3. Decreased NEAT

Physiological studies demonstrate that when an individual diets for weight loss, the underconsumption of calories can lead to a decrease in energy levels and, in turn, decrease overall subconscious movement throughout the day (9). This not only causes a decrease in non-exercise activity thermogenesis (NEAT), but a decrease in resting metabolic rate (RMR); the energy burned for low-effort daily activities on top of basic body functions.

4. Increased Mitochondrial Efficiency

Mitochondria are the organelle in our cells responsible for producing energy, in the form of adenosine triphosphate (ATP), for the body. In regular conditions, this process has inefficiencies, as energy is lost, and is a significant contributor to energy expenditure. However, during dieting, mitochondria become more efficient at creating energy, and less energy is lost in the process, reducing total energy expenditure (6).

5. Changes in Hormones

Several hormones play roles in the regulation of weight, body composition, and energy expenditure. For instance, the hormones of the thyroid gland play a direct role in direct role in regulating metabolic rate, while leptin controls satiety signals, and insulin plays a crucial role in inhibiting muscle protein breakdown (6, 10, 11, 12). Studies involving energy restriction report decreases in leptin, insulin, testosterone, and thyroid hormones, while subsequently reporting increases in ghrelin and cortisol, which can all influence metabolic adaptation.

6. Changes in Gut Microbiome

Research suggests that the gut microbiome plays in metabolic rate through the metabolism of nutrients, such as indigestible polysaccharides, lipids, vitamins, and amino acids. When undigested food matter passes into the large intestine, it is fermented by our gut bacteria for energy production (13). When dieting, the current evidence suggests that bacteria become more efficient at extracting nutrients from our food, which results in less energy loss (14).

Metabolic Adaptation to Weight Loss

While metabolic adaptation occurs for several reasons, it often occurs in response to weight loss, especially in situations of extreme calorie restriction and rapid weight loss.

For weight loss to occur, you must create a calorie deficit (calories out > calories in) to allow the body to use stored energy, also known as body fat, for fuel. While this negative energy balance is essential for weight loss, when implemented in extreme fashion or for extended periods, the body’s natural protection mechanism kicks in in response to this underfeeding by slowing both resting (REE) and non-resting energy expenditure (NREE).

While metabolic adaptation is largely observed in cases of unhealthy or extreme weight loss, it can also be seen in cases of healthy weight loss achieved through sustainable approaches of diet and exercise.

Infographic of tips on how to fix metabolic adaptation.

How to Avoid Metabolic Adaptation

Here are the best diet and lifestyle tips to fix metabolic adaptation.

1. Avoid extreme calorie deficits.

While a calorie deficit is required for weight loss, its size can majorly impact metabolic adaptation. Although a larger calorie deficit can lead to faster weight loss, it is likely unsustainable in the long run and can cause metabolism to slow more quickly. When determining the level of calorie restriction for weight loss, it is best to start with the smallest calorie deficit possible, ideally 10-15% below maintenance calories, and only increase the deficit as needed based on results.

2. Make mall calorie adjustments.

Plateaus are a part of the weight loss process and it’s normal for weight to stall for a week or two during a weight-loss phase before trending down again. When weight loss plateaus occur, an adjustment in calorie intake, and/or calorie expenditure (i.e. exercise), is required to remain in a calorie deficit, however, these adjustments must remain small and are only used as needed. When adjusting calorie intake, it is best to opt for a decrease of no more than 5-10% of total calories at a time to avoid metabolic adaptation and leave more room for decreases when future plateaus occur.

3. Consume adequate protein.

Consuming adequate protein is vital to minimizing metabolic adaptation. Protein helps to maintain lean body mass, which includes the mass of bones, muscles, water, ligaments, tendons, and internal organs, and builds muscle mass which increases metabolic rate. Research suggests that an intake of at least 0.7 grams of protein per pound of body weight per day is deal for gaining muscle mass during weight loss. Moreover, protein has the highest thermic effect of food and is the most satiating macronutrient, which helps to maximize energy expenditure and feelings of fullness when in a calorie deficit.

4. Consume adequate fiber.

Eating a wide variety of whole foods is important to overall health and consuming adequate fiber aids digestion and gut health, which is a factor in metabolic adaptation. The current dietary guidelines recommend 14 grams of fiber per 1000 calories consumed, which works out to roughly 25 grams of fiber for an adult female and 38 grams of fiber for an adult male (15). Not only does consuming high-fiber foods contribute to a healthy gut microbiome, but it also helps to increase feelings of fullness during caloric restriction.

5. Enjoy refeeds.

Also known as “cheat days”, enjoying days with slightly higher calorie intake can help to temporarily increase metabolism and mitigate metabolic adaptation. Some studies have shown that periods of consuming more calories than normal, especially from carbohydrates, can increase TDEE by 7-8% (16, 17). While the effects on metabolism are minimal, cheat meals can also help to provide a mental break and increase adherence afterward.

6. Prioritize resistance training.

Resistance training helps to maintain muscle mass, which is vital for avoiding metabolic adaptation. Also known as strength training, helps to build muscle mass by challenging your muscles to work against a weight or force and, when paired with a high-protein intake, is the most effective way to build muscle.

7. Take diet breaks.

A “diet break” is a scheduled period during a weight loss phase where calorie intake is increased to a maintenance level. These breaks can help to mitigate metabolic adaptation by normalizing hormone levels and metabolic rate, which aid in the weight loss process long term. As a general rule, diet breaks should be taken for 1-2 weeks after 12 weeks of consistent dieting and can easily be worked into a flexible dieting approach for increased sustainability.

8. Manage stress and sleep.

Given stress can have a major impact on hormones, it has the potential to influence metabolism, namely basal metabolic rate, and, therefore, trigger metabolic adaption. While stress and sleep are often overlooked factors in weight management, research has clearly shown that stress increases cortisol levels and sleep deprivation can alter the glucose metabolism and hormones involved in regulating metabolism (18). Practicing stress management techniques and good sleep hygiene, by going to bed at the same time every night, sleeping in a dark and cool room, avoiding digital devices at least 1 hour before bed, and avoiding caffeine in the afternoon and evening, can help to fix metabolic adaptation.

9. Consider reverse dieting.

Reverse dieting is a strategic eating plan that slowly increases calorie intake from deficit to maintenance levels to increase BMR and prevent fat gain. After dieting, many people regain weight and body fat due, in part, to the metabolic adaptation that occurred during their weight loss phase. By slowly, strategically, and incrementally increasing calorie intake over a 1-2 month period to a level where you feel energized and are performing well while minimizing fat gain.

The Bottom Line

While you cannot break your metabolism, it is possible to decrease your metabolic rate through a natural survival mechanism known as metabolic adaptation. Metabolic adaptation can occur due to decreased lean body mass, decreased food intake, decreased non-activity exercise thermogenesis, increased mitochondrial efficiency, changes in hormones, and/or changes in the gut microbiome. Fortunately, metabolic adaptation can be mitigated by avoiding extreme calorie deficits, consuming adequate protein and fiber, prioritizing resistance training, and implementing refeeds, diet breaks, and reserve dieting as needed.

Black Bean and Sweet Potato Chili

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This one-pot black bean and sweet potato chili is hearty, healthy, and filled with delicious spicy, sweet, and smoky flavors. It’s a great vegetarian chili for game day and makes great leftovers for days to come.

Two bowls of black bean and sweet potato chili with sour cream, sliced avocado, grated cheese, and cilantro on top with a spoon and tea towel on the side on a white background.

I’ve shared lots of chili recipes on the blog, but I wanted to add another, and will likely add many more, to provide more plant-based options. Whether you’re trying to eat more veggies or fiber, finding easy yet tasty recipes that hit the spot is incredibly helpful, and I think this sweet potato black bean chili recipe does exactly that.

The combination of sweet potatoes and black beans ensures the chili is full of texture and the heavy use of spices keeps the chili flavorful. And, while you can certainly make this chili for an afternoon of football, I think it works well for any cold fall or winter day. Just be sure to make a double batch so you can enjoy the leftovers for healthy weekday lunches for days to come.

Close up of a bowl of sweet potato black bean chili with sour cream, cheddar cheese, avocado, and fresh cilantro on top.

Why You’ll Love It

  • Made in One Pot – Ready in 50 minutes, this easy recipe keeps prep and cleanup to a minimum.
  • High in Fiber – The combination of black beans and sweet potatoes ensures that this chili contains 25 grams of fiber per serving.
  • Vegetarian – This veggie recipe is something everyone can enjoy.
  • Keeps Well – This sweet potato black bean chili keeps well in the fridge and freezer making it a great lunch meal prep idea.
Ingredients for black bean and sweet potato chili: black beans, sweet potatoes, bell pepper, diced tomatoes, crushed tomatoes, onion, garlic, vegetable broth, chili powder, smoked paprika, cumin, oregano, salt, and black pepper.

Ingredients + Substitutions

  • Sweet Potatoes – To add some heartiness and complex carbohydrates to the chili. I opted to peel the sweet potatoes, simply for texture, however, you can leave the skin on if preferred.
  • Black Beans – To add some plant-based protein. I opted to use black beans but pinto beans or kidney beans would work just as well.
  • Tomatoes – To thicken the chili and add some veggies. I used a combination of crushed tomatoes and diced tomatoes, but you could use one or the other, or use tomato sauce instead, just be sure to include the tomato paste to ensure the chili is rich and thick.
  • Bell Pepper – To add some more veggies. The recipe calls for a red bell pepper, but any color will work.
  • Onion + Garlic – To all flavor and fragrance. The recipe calls for whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
  • Spices – A combination of chili powder, smoked paprika, cumin, and oregano to make the chili spice mix. I also opted to include some cocoa powder to add an extra depth of flavor, although it’s optional. You can also add some cayenne pepper if you want to add an extra kick.
  • Broth – To thicken the chili and add some flavor. I used vegetable broth to ensure it’s a vegetarian chili, but you can use a mixture of vegetable stock and water if preferred.
  • Salt and Pepper – To season.
Pot with sautéed onion, bell pepper, garlic, chili powder, paprika, cumin, oregano, and salt.
Pot with sautéed veggies and spices.

Dietary Adaptions

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

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

Pot with sautéed veggies, tomatoes, and broth.
Pot with sautéed veggies, tomato sauce, black beans, and cubed sweet potatoes.

Can you make it in a crock pot or slow cooker?

Yes! Place all the ingredients in a slow cooker and stir all of the ingredients until well combined, cover and cook on high for 3 hours or low for 6 hours. Once cooked, stir again, taste, and season with additional salt and pepper as needed.

Can you make it in an Instant Pot?

Absolutely! Turn the Instant Pot to the Sauté setting and warm the olive oil, then add diced onions and bell pepper and cook for 2-3 minutes. Add the garlic, spices, and salt, and cook for an additional minute until fragrant. Add the diced tomatoes, crushed tomatoes, vegetable broth, cubed sweet potatoes, and black beans, and stir to combine. Cover and seal the Instant Pot, switch to the Soup/Broth setting, and set the timer for 10 minutes. Once cooked, immediately release the pressure, and carefully open the Instant Pot.

Large pot with cooked sweet potato black beans chili with fresh cilantro on top.

Red’s Nutrition Tip

The combination of black beans, one of the best sources of plant-based protein, and sweet potatoes, one of the highest fiber foods, ensures that this chili is a satiating and satisfying meal.

Serving Suggestions

This black bean and sweet potato chili is a well-balanced vegetarian meal with protein, complex carbohydrates, fiber, and healthy fats. To make it more filling or add more flavor, I would suggest the following as toppings and/or sides:

  • Grated cheese
  • Sour cream
  • Avocado
  • Chopped cilantro
  • Green onion
  • Fresh lime juice
  • Hot sauce
  • Tortilla chips
  • Cornbread
Two bowls of sweet potato black bean chili with a side or tortilla chips and fresh cilantro.

Storage + Reheating

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

To Freeze: Once the chili con carne has cooled, transfer it to an airtight container or containers if storing individual portions, and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the chili can be reheated in a pot on the stovetop on medium heat for 5-10 minutes or in the microwave for 42-3 minutes.

More Chili Recipes:

Green Goddess Pasta

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Ready in 30 minutes and packed full of leafy greens, this creamy green goddess pasta is a healthy, high-fiber, and veggie-loaded meal that is a quick and easy meal idea the whole family will love.

While bowl with green goddess pasta with green peas, basil and parmesan on top with a tea towel, fresh basil, and a glass of water in the background.

If you like green goddess dressing, you’re going to love this green goddess pasta recipe. Not only is it incredibly simple to make, but it creates a rich, creamy, and flavorful pasta sauce without much effort.

While a traditional green goddess dressing is made with mayonnaise, sour cream, or Greek yogurt, I opted to use crumbled feta cheese instead to add a boost of protein and some healthy fats to the pasta. But the best part is, this recipe can also be served as green goddess pasta salad if desired. Simply prepare the noodles and sauce as per directions, allow both to cool completely, then mix and toss until well combined before serving.

Two bowls of pasta with green goddess sauce and green peas with a side bowl of basil, a fork, and striped tea towel on a white background.

Why You’ll Love It

  • Quick + Easy – Ready in 30 minutes, this recipe is perfect for a healthy weeknight dinner.
  • Full of Veggies – The combination of leafy greens and mixed herbs ensures this green goddess pasta sauce is full of fiber and micronutrients.
  • Kid-Friendly – This creamy pasta is a healthy recipe that the whole family can enjoy and a great way to get your kids to eat more veggies.
Ingredients for green goddess pasta: fusilli pasta, spinach, fresh basil, fresh parsley, white beans, onion, garlic, feta cheese, green peas, lemon juice, olive oil, salt, and pepper.

Ingredients + Substitutions

  • Pasta – You can use any cut of pasta you like. I opted for regular short-cut pasta, fusilli specifically, but you can use a long pasta shape or whole wheat pasta if preferred.
  • Spinach – To add some leafy greens and micronutrients to pasta sauce. The recipe calls for fresh spinach, but you can use frozen spinach if needed, see the notes section of the recipe card for details.
  • Fresh Herbs – To add flavor and micronutrients to the green goddess pasta sauce. I opted to use fresh basil and parsley because I think they provide the best flavor combination, but any combination or ratio of cilantro, parsley, basil, dill, tarragon, chives, and/or mint will work.
  • Onion + Garlic – To add flavor and fragrance to the sauce. The recipe calls for whole onion and garlic cloves but garlic powder and onion powder will also work, see the notes section of the recipe card for details.
  • White Beans – To add some plant-based protein and fiber. I used white kidney beans, also known as cannellini beans, but any white beans will work.
  • Feta Cheese – To make the sauce creamy and add some more protein and healthy fats. Feta cheese is one of the highest protein cheeses and provides a salty bite, but ricotta cheese and cottage cheese will also work well.
  • Green Peas – To add some veggies.
  • Olive Oil – To sauté the veggies and add some healthy fats.
  • Lemon Juice – To balance the sauce.
  • Salt + Pepper – To season.
Blender with sautéed onion, garlic, and spinach, white beans, fresh basil, fresh parsley, feta cheese, lemon juice, salt, and pepper.
Blender filled with creamy green goddess pasta sauce.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the feta cheese for 1/2 cup of coconut milk.

Pot with cooked pasta noodles and green peas.
Pot with cooked pasta, green peas, and creamy green goddess pasta sauce.

Red’s Nutrition Tip

I opted to use regular pasta in this recipe, as I prefer the texture and taste, but you can whole wheat pasta if you want to add a bit more fiber and fat. While whole wheat pasta is often considered the “healthier” option, regular and whole wheat pasta are much closer in nutritional value than most people think and, therefore, both can be included in a healthy diet.

Serving Suggestions

This recipe is a good source of complex carbohydrates, fiber, and healthy fats; however, it contains limited protein. If you want to make it a more well-balanced meal, I recommend serving it with a source of plant or animal protein, such as tofu, chicken, or steak.

You can also increase the vegetable content by adding some steamed or sautéed broccoli, bell pepper, or cherry tomatoes to the cooked pasta.

Large pot with green goddess pasta and a spatula.

Storage + Reheating

To Refrigerate: Allow the pasta to cool completely, transfer it to an airtight container, and store it in the fridge for up to 5 days.

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

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

Close of up fusilli pasta with green goddess sauce and parmesan cheese on top in a white bowl.

More Healthy Pasta Recipes:

12 Best Protein Bars

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Like to eat protein bars but are not sure how to find a good one? Here is a complete breakdown of how to pick a healthy protein bar and a list of some of the best protein bars on the market.

Three chocolate covered protein bar flavors cut in half on a cutting board with protein powder in the background.

Table of contents

What’s a Protein Bar?

Protein bars are a type of nutrition bar with a high proportion of protein relative to carbohydrate and fat content. They are designed to be a quick and convenient source of protein that can be consumed on the go as a high-protein meal replacement or a post-workout snack.

Who Needs Protein Bars?

While protein bars are commonly consumed by fitness enthusiasts, athletes, and bodybuilders looking to improve recovery, build muscle, and/or lose body fat, they can be consumed by any individual looking to increase their dietary protein intake to support optimal health.

Much like protein powder, protein bars can be particularly helpful for athletes, individuals with body composition or weight loss goals, and vegetarians or vegans who are on a limited diet. The current evidence suggests that individuals looking to optimize health and/or lose weight should aim for a minimum of 0.7 grams of protein per pound of body weight per day, while athletes and individuals looking to build muscle should aim for 0.7 to 1.0 grams of protein per pound of body weight per day (1, 2).

Infographic on how to pick a healthy protein bar.

How to Pick a Good Protein Bar

Here are 5 things to look for a in good protein bar:

1. Look for whole food ingredients.

As with any processed food, it is important to consider the ingredients of a protein bar and look for options primarily made of whole foods and minimally processed foods. Be sure to read the label and consider the ingredients are listed in descending order by weight, including added water. That said, it’s important to note that protein bars are processed foods designed for convenience and, therefore, some concessions may need to be made.

2. Ensure it contains a digestible protein source.

In addition to the ingredients, it’s important to consider the protein source in a protein bar. Not only can protein bars be made with animal and plant-based proteins, such as whey protein and pea protein, but the protein powders used to make protein bars can be found in different formats, including concentrates, isolates, and hydrolysates, which offer differing levels of absorption, levels of digestibility, and amino acids scores (3, 4, 5). While whey protein powder is the most well-researched and said to be most effective, you must opt for a protein source that you digest well.

3. Look for a high protein content.

A good protein bar should contain a high protein content relative to total calories and other macronutrients. While a protein bar can’t contain 100% protein, at least 25% of the total calorie content of a protein bar should come from protein. Meaning, on average, a good protein bar should contain at least 10 grams of protein, but ideally contain 20 grams of protein or more.

4. Look for a low sugar content.

While it’s ok to have some sugar in a protein bar, try to opt for bars with limited added sugar, ideally 10 grams or less. Certain brands will sweeten bars with natural sugars, such as dates or maple syrup, which contribute to total sugar content but provide more nutrition than refined sugar, in the form of fiber and/or micronutrients, and are therefore less of a concern than added sugars.

Additionally, some brands will use artificial sweeteners and/or sugar alcohols to sweeten their protein bars to keep the total and added sugar content down, however, these can be tough to digest and cause digestive upset for certain individuals, especially when consumed in large amounts, and should be considered when selecting a protein bar (6).

5. Ensure it’s palatable.

A final consideration when choosing a protein bar, and arguably one of the most important, is palatability. While a good protein bar should be made with quality ingredients and have a high protein content relative to calories, it must be enjoyable to consume. Overall flavor, texture, and mouthfeel are vital to a good protein bar.

Infographic on the best protein bars.

List of the Best Protein Bars

In no particular order, here is a list of the best protein bars that are easy to find.

1. RxBars

Made exclusively from whole food ingredients, RxBars are some of the best protein bars on the market. Their primary protein source is egg whites – a great high-protein, low-calorie food – and they are naturally sweetened with dates ensuring they contain no added sugar and are gluten-free. RxBars are easily found at most grocery stores, convenience stores, and airports, and come in a variety of flavors.

Nutrition of Chocolate Sea Salt RxBar:

  • Calories: 200
  • Protein: 12 grams
  • Fat: 8 grams
  • Carbohydrates: 23 grams
  • Fiber: 5 grams
  • Total Sugars: 14 grams
  • Added Sugars: 0 grams
  • Ingredients: Dates, Egg Whites, Cashews, Almonds, Chocolate, Cocoa, Natural flavors, Sea Salt.

2. Epic Bars

While technically more of a jerky than a traditional protein bar, Epic Bars are one of the protein bars with the best protein-to-calorie ratio as almost half of their calories are from protein. Made from 100% grass-fed meat and seasonings, these bars are naturally gluten-free and contain no sugar. Epic Bars come in a variety of flavors including chicken sriracha, bison bacon cranberry, and beef jalapeno.

Nutrition of Chicken BBQ Seasoned Epic Bar:

  • Calories: 90
  • Protein: 11 grams
  • Fat: 4.5 grams
  • Carbohydrates: 3 grams
  • Fiber: 2 grams
  • Total Sugars: 0 grams
  • Added Sugar: 0 grams
  • Ingredients: Chicken Meat, Encapsulated Lactic Acid, Sea Salt, Smoked Paprika, Garlic Powder, Onion Powder, Spices (including allspice, black pepper, clove, cumin, mustard, oregano), Cultured Celery Powder.

3. Barebells Protein Bars

Not only are Barebells protein bars some of the best-tasting protein bars, but they also contain far more protein than most protein bars. With 200 calories and 20 grams of protein per bar, these bars are 40% protein and contain a mere 1 gram of sugar. Barebells uses a combination of whey protein powder and collagen powder in their bars, and sweetens their bar with a sugar alcohol known as maltitol.

Nutrition of Caramel Cashew Barebells Protein Bar:

  • Calories: 210
  • Protein: 20 grams
  • Fat: 7 grams
  • Carbohydrates: 18 grams
  • Fiber: 3 grams
  • Total Sugars: 1 gram
  • Added Sugars: 0 grams
  • Ingredients: Milk Protein Blend (Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate), Glycerin, Bovine Collagen Hydroslysate, Maltitol, Polydextrose, Water, Cocoa Butter, Dry Whole Milk, Roasted Cashew Pieces, Sunflower Oil, Unsweetened Chocolate, Peanut Paste (Peanuts), Cocoa Processed with Alkali, Natural and Artificial Flavors, Salt, Sunflower Lecithin, Sucralose.

4. Perfect Bars

Made with whole food protein from peanut butter, milk, and whole eggs, Perfect bars are another great protein bar. They also contain a proprietary blend of 20 organic “superfoods” including kale, flax, rose hip, papaya, alpha, and kelp, which helps to boost their micronutrient and phytonutrient content. Compared to other bars, Perfect bars are a higher calorie option, with over 300 calories per bar, and contain almost twice as much fat as other bars, however, this also makes them a filling protein bar perfect for a meal replacement or post-workout snack.

Nutrition of Peanut Butter Perfect Bar:

  • Calories: 340
  • Protein: 17 grams
  • Fat: 19 grams
  • Carbohydrates: 27 grams
  • Fiber: 3 grams
  • Total Sugars: 19 grams
  • Added Sugars: 13 grams
  • Ingredients: Peanut Butter, Honey, Nonfat Dry Milk, Dried Whole Egg Powder, Rice Protein, Dried Whole Food Powders (Kale, Flax Seed, Rose Hip, Orange, Lemon, Papaya, Tomato, Apple, Alfalfa, Celery, Kelp, Dulse, Carrot, Spinach), Flax Seed Oil, Sesame Seed Oil, Olive Oil, Pumpkin Seed Oil.

5. Legion Bars

While more difficult to find than other protein bars, as they are only available online or in specialty locations, Legion protein bars are some of the very best protein bars on the market. Each bar contains 20 grams of whey and milk protein, no artificial sweeteners, artificial flavors, food dyes, or other “chemical junk”. Moreover, their bars are backed by 30 peer-reviewed scientific studies that support their ingredients and are analyzed for purity in a state-of-the-art accredited lab.

Nutrition of Chocolate Chip Cookie Dough Legion Bar:

  • Calories: 240
  • Protein: 20 grams
  • Fat: 12 grams
  • Carbohydrates: 24 grams
  • Fiber: 9 grams
  • Total Sugars: 4 grams
  • Added Sugars: 3 grams
  • Ingredients: Protein Blend (Whey Protein Concentrate, Milk Protein Isolate, Whey Protein Isolate), Almond Butter, Soluble Tapioca Fiber, Prebiotic IMO from Tapioca, 69% Dark Chocolate Chips (Unsweetened Chocolate, Cane Sugar, Cocoa Butter), Dairy Protein Crisps (Whey Protein Concentrate, Rice Flour), Sunflower Oil, Chicory Root Fiber, Vegetable Glycerin, Erythritol, Sunflower Lecithin, Natural Flavors, Sea Salt, Monk Fruit Extract, Stevia.

6. Aloha Bars

Made with plant-based protein powder, from brown rice and pumpkin seeds, Alohoa bars are a good gluten-free and vegan protein bar option. Not only do they come in a wide variety of flavors, from chocolate caramel pecan to peanut butter cup, but they are also a great source of fiber with an average of 10 grams of fiber per bar.

Nutrition of Maple Sea Salt Aloha Bar:

  • Calories: 220
  • Protein: 14 grams
  • Fat: 9 grams
  • Carbohydrates: 26 grams
  • Fiber: 10 grams
  • Total Sugars: 4 grams
  • Added Sugars: 3 grams
  • Ingredients: Protein Blend (Brown Rice Protein, Pumpkin Seed Protein), Tapioca Fiber, Sunflower Butter (Roasted Sunflower Seeds, Sunflower Oil), Tapioca Syrup, Rolled Oats, Vegetable Glycerin, Brown Sugar, Almond Butter, Pecans, Maple Syrup, Natural Flavor, Sea Salt.

7. Transparent Lab Protein Bars

Made with whole food ingredients grass-fed protein powder, Transparent Labs Protein+ Bars are some of the cleanest protein bars on the market. Each bar is packed with 15 grams of protein and is naturally sweetened with natural sugar from dates and honey. Plus, Transparent Lab protein bars are 3rd party tested and Informed Sport certified making them a great option for athletes. While their bars on not found in-store, they can be purchased online via their website.

Nutrition of Chocolate Sea Salt Brownie Transparent Lab Grass-Fed Protein+ Bar:

  • Calories: 280
  • Protein: 15 grams
  • Fat: 16 grams
  • Carbohydrates: 23 grams
  • Fiber: 3 grams
  • Total Sugars: 10 grams
  • Added Sugars: 5 grams
  • Ingredients: Peanut Butter, Almond Butter, Grass-Fed Whey Protein Isolate, Dates, Honey, Walnuts, Cocoa, Dairy-Free Chocolate Chips, Coconut Oil, Sea Salt, Natural Cocoa Extract, Egg White Protein.

8. Clif Builder Bars

With 20 grams of plant-based protein per bar, Clif Builder bars are some of the highest protein bars. Made from soy protein isolate, they are a great option for individuals who cannot handle dairy. Clif Builder Bars are higher in sugar than many other bars, however, they have a low glycemic index, which means they do not spike blood sugar and digest slowly to provide a prolonged source of energy to fuel activity and aid recovery.

Nutrition of Chocolate Mint Protein Clif Builder Bar:

  • Calories: 280
  • Protein: 20 grams
  • Fat: 9 grams
  • Carbohydrates: 31 grams
  • Fiber: 3 grams
  • Sugar: 17 grams
  • Added Sugar: 17 grams
  • Ingredients: Soy Protein Isolate, Cane Syrup, Cane Sugar, Brown Rice Syrup, Pam Kernel Oil, Vegetable Glycerin, Unsweetened Chocolate, Soy Flour, Rice Flour, Chicory Fiber Syrup, Natural Flavors, Roasted Soybeans, Cocoa, Soy Protein Concentrate, Sunflower And/Or Soybean Oil, Rice Starch, Soy Lecithin, Alkalized Cocoa, Salt.

9. Quest Bars

A fan-favorite within the bodybuilding community, Quest bars are one of the most popular protein bar brands. They offer a wide range of flavors, from chocolate sprinkled donut to lemon cake, ranging from 190 and 220 calories and all contain 20-21 grams of protein per bar from milk protein. However, while they contain a significant amount of fiber, 12-14 grams per bar, they contain a significant amount of sugar alcohols, which can cause digestive upset for certain individuals.

Nutrition of Chocolate Chip Cookie Dough Quest Bar:

  • Calories: 190
  • Protein: 21 grams
  • Fat: 9 grams
  • Carbohydrates: 22 grams
  • Fiber: 12 grams
  • Total Sugars: 1 gram
  • Added Sugars: 0 grams
  • Ingredients: Protein Blend (Milk Protein Isolate, Whey Protein Isolate), Soluble Corn Fiber, Almonds, Water, Unsweetened Chocolate, Erythritol, Natural Flavors, Cocoa Butter. Contains Less Than 2% of the Following: Sea Salt, Sunflower Lecithin, Stevia Sweetener, and Sucralose.

10. Trubars

While many plant-based protein bars have a chalky taste and crumbly texture, TRUBAR protein bars are delicious and, arguably, the best high-fiber protein bars. The addition of tapioca fiber and cassava flour ensures that each bar contains over 10 grams of fiber while being gluten-free, dairy-free, soy-free, and sugar-alcohol-free for everyone to enjoy.

Nutrition of Smother Fudger Peanut Butter TRUBAR:

  • Calories: 190
  • Protein: 12 grams
  • Fat: 9 grams
  • Carbohydrates: 23 grams
  • Fiber: 13 grams
  • Total Sugars: 7 grams
  • Added Sugars: 6 grams
  • Ingredients: Tapioca Fiber and Cassava Blend, Plant Fueled Protein Blend (Whole Grain Rice Protein, Organic Pea Protein), Peanut Butter, Organic Cane Sugar, Palm Oil, Cocoa Powder, Peanut Flour, Sea Salt, Sunflower Oil, Sunflower Lecithin.

11. SimplyProtein Bars

With their crunchy texture, SimplyProtein bars are most similar to a traditional granola bar. Filled with soy protein crisps made from soy protein powder they are a low-calorie, low-carb, and low-sugar protein bar. SimplyProtein bars come in 3 flavors; dark chocolate almond, peanut butter chocolate, and lemon coconut, and all contain 13 grams of protein per bar.

Nutrition of Dark Chocolate Almond SimplyProtein Crispy Bar:

  • Calories: 160
  • Protein: 13 grams
  • Fat: 7 grams
  • Carbohydrates: 16 grams
  • Fiber: 7 grams
  • Total Sugars: 2 grams
  • Added Sugars: 2 grams
  • Ingredients: Soy Protein Crisps (Soy Protein Isolate, Tapioca Starch, Sea Salt), Chicory Root Fibre, Sunflower Seeds, Gluten-Free Oats, Cashew Butter (Dry-Roasted Cashews, Sunflower Oil), Vegetable Glycerin, Unsweetened Chocolate, Brown Rice Crisps (Brown Rice), Cocoa Powder, Cane Sugar, Raspberries, Natural Flavors, Sunflower Oil Blend (Sunflower Oil, Mixed Tocopherols, Rosemary Extract), Sea salt.

12. Kind Protein Bars

Not to be confused with Kind snack bars, Kind protein bars are made with premium ingredients, plant protein, and healthy fats to create high-quality protein bars. Their unique combination of high-protein nuts and soy protein isolate ensures that each bar contains over 12 grams of protein and 5 grams of fiber. Plus, thanks to their simple ingredients, these bars are far more kid-friendly than other protein bars making them a great option the whole family can enjoy.

Nutrition of Dark Chocolate Nut Protein Bar:

  • Calories: 240
  • Protein: 12 grams
  • Fat: 17 grams
  • Carbohydrates: 18 grams
  • Fiber: 5 grams
  • Sugar: 8 grams
  • Added Sugars: 6 grams
  • Ingredients: Peanuts, Almonds, Glucose Syrup, Soy Protein Isolate, Honey, Palm Kernel Oil, Sugar, Chicory Root Fiber, Unsweetened Chocolate, Alkalized Cocoa, soy Lecithin, Natural Flavor, Sea Salt, Cocoa Butter.

Protein Bars FAQs

Which bar has the highest protein?

The most protein you’ll find in a protein bar is around 20 grams. The protein bar brands with the highest protein content include Barebells bars, Legion bars, Clif Builder bars, and Quest bars.

Are protein bars OK every day?

While it’s safe to eat protein bars every day, it’s best to prioritize protein intake from whole foods over supplements. Whole food sources of protein, from animals and plants, contain additional macronutrients and micronutrients that support overall health. Ultimately, protein bars are processed foods, and consuming versions with certain ingredients in excess, namely sugar alcohols, can cause digestive issues.

Do protein bars actually build muscle?

While protein bars contribute to total protein intake, they do not inherently build muscle. To effectively build lean muscle mass, an adequate protein intake must be paired with resistance training performed with progressive overload. Examples of resistance training include free weight, weight machines, and body weight exercises.

The Bottom Line

Protein bars are a processed protein source used to conveniently increase protein intake. The best protein bars are made with whole foods, contain a digestible protein source, over 10 grams of protein, less than 8 grams of sugar, and are enjoyable to eat. Some of the highest-quality protein bars include RxBars, Epic bars, Barebells protein bars, Pefect bars, Legion bars, Aloha bars, TruBars, Builder bars, Quest bars, Transparent lab bars, SimplyProtein bars, and Kind protein bars.

Chili Con Carne

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This chili con carne recipe is the best chili there is. It’s packed full of ground beef with just the right amount of spices and beans and pairs perfectly with a dollop of sour cream and tortilla chips for a hearty game day meal.

Bowl of chili can carne topped with sour cream, grated cheese, green onions, and cilantro with a side of corn chips.

Often shortened to chili, chili con carne is the traditional name for a spicy Mexican beef stew made from chili pepper and beef. While it’s sometimes thought of as an “unhealthy” dish, it’s incredibly nutrient-dense and a great source of protein, complex carbohydrates, fiber, fats, and micronutrients, especially when it is made from scratch.

This homemade chili con carne recipe is made with wholesome ingredients, including meat, veggies, and spices, and a few secret ingredients that help to make it extra tasty, spicy, and nutritious.

Pot of chili con carne with a serving spoon and a tea towel, grated cheese, hot sauce, and green onions on the side.

Why You’ll Love It

  • Made in One Pot – This one-pot chili con carne recipe keeps prep time and cleanup to a minimum.
  • High in Protein – The combination of ground beef and kidney beans ensures this chili contains over 35 grams of protein per serving.
  • Keeps Well – This recipe makes a ton of chili and it keeps incredibly well in the fridge and freezer making it a great meal prep idea.
Ingredients for chili con carne: ground beef, red kidney beans, onion, red bell pepper, garlic, chili powder, paprika, cumin, oregano, salt, diced tomatoes, crushed tomatoes, tomato paste, beef broth, dark chocolate, salt, and pepper.

Ingredients + Substitutions

  • Ground Beef – The star ingredient of a chili can carne to ensure it’s protein-packed. I opted for lean ground beef, but you can use any style of ground beef you like.
  • Red Kidney Beans – To add some complex carbohydrates and fiber. The recipe calls for red kidney beans, but you can also use pinto beans in a traditional chili con carne.
  • Red Bell Pepper – To add some veggies and micronutrients. I opted for red bell pepper, also known as capsicum, but a yellow, orange, or green pepper will also work.
  • Onion and Garlic – To add flavor and fragrance. The recipe calls for whole onions and garlic cloves, but onion powder and garlic powder will also work, see the notes section of the recipe card for details.
  • Chili Powder – To add some heat to the chili. You can use ancho chili powder, cayenne pepper, or any other spicy or mild chili powder you enjoy.
  • Spices – A combination of paprika, cumin, and dried oregano to further flavor the chili.
  • Tomatoes – A mix of crushed and diced tomatoes and tomato paste to thicken the chicken.
  • Beef Broth – To make flavor the chilli con carne, chicken broth, vegetable broth, or water will also work. You could also mix a beef stock cube or beef bouillon with water if preferred.
  • Dark Chocolate – Although optional, it adds depth and richness to the chili. The recipe calls for dark chocolate but cocoa powder or cacao powder will also work, or swap it for a spoonful of brown sugar if desired.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

Pot of browned ground beef and onions.
Pot of cooked meat with onion, garlic, capsicum, chili powder, paprika, cumin, oregano, and salt.

Red’s Nutrition Tip

This chili con carne is incredibly high in protein thanks to the combination of plant and animal protein sources. By using lean ground beef, a high-protein low-calorie food, and kidney beans, one of the best plant-based proteins, it creates a protein-packed meal that is full of fiber too.

Pot of cooked meat, veggies, spices, and tomatoes.
Pot of cooked meat, veggies, spices, tomatoes, red kidney beans, and dark chocolate.

Serving Suggestions

This chili con carne is a good source of protein, fat, and fiber, and can be paired with various sources of complex carbohydrates and toppings to make it a more balanced meal. For example:

  • To add some complex carbohydrates, serve it with rice, corn chips, or corn bread.
  • To add more fat, top it with grated cheese, sour cream, or diced avocado.
  • To add more flavor, top it with green onions, hot sauce, or dried chiles.
Three bowls of chili con carne with a side of sour cream, tortilla chips, and cilantro with a glass of sparkling water.

Storage + Reheating

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

To Freeze: Once the chili con carne has cooled, transfer it to an airtight container or containers if storing individual portions, and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the chili can be reheated in a pot on the stovetop on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

Close up a white bowl with chili con carne with sliced avocado, shredded cheese, and green onions on top.

More Chili Recipes:

 

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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