Stephanie Kay Nutrition

Real Food for Real Life

Blackened Chicken and Sweet Potato Meal Prep Bowls

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Turn basic chicken and sweet potatoes into a flavorful meal with these blackened chicken and sweet potato meal prep bowls with hot honey dressing. They’re easy to make and work well for a healthy dinner or lunch.

Blackened chicken and sweet potato meal prep bowls with a side of hot honey dressing, fresh cilantro, a tea towel, and fork.

These chicken and sweet potato bowls are inspired by the Sweetgreen hot honey chicken bowls. While I opted to personalize them a little to make them a more well-balanced meal, the combination of spiced chicken, roasted sweet potatoes, fluffy grains, veggies, and hot honey dressing is a delicious combination of flavors that works perfectly for meal prep.

Not only can you make them ahead of time and store them for days in the fridge, but the ingredients freeze well, so you can make a double or triple batch and enjoy them for lunch or dinner for weeks and months to come.

Four blackended chicken and rosted sweet potato meal prep bowls in glass containers.

Why You’ll Love Them

  • High in Protein – With 34 grams of protein per bowl, they are a healthy and filling meal prep idea.
  • High in Fiber – The combination of sweet potatoes, wild rice, and vegetables ensures these bowls contain over 6 grams of fiber per serving.
  • Full of Flavor – The blackening seasoning blend and hot honey dressing give each bite a ton of flavor.
Ingredients for chicken and sweet potato meal prep bowls; chicken breasts, sweet potatoes, wild rice, kale, cabbage, blackening seasoning blend, and hot honey dressing.

Ingredients + Substitutions

  • Chicken Breasts – To add some protein. The recipe calls for chicken breasts, but boneless chicken thighs will work just as well. You can also use leftover chicken if desired.
  • Sweet Potatoes – To add some complex carbohydrates and fiber. You can use regular potatoes or butternut squash if preferred.
  • Spices – A mixture of smoked paprika, onion powder, garlic powder, dried oregano, cayenne pepper, and salt to make the blackening seasoning blend. While I made my own, you can certainly use a store-bought mixture to cut down on prep time, taco seasoning will also work well.
  • Wild Rice Blend – To add some more complex carbohydrates and fiber. I think a wild rice blend works best, but brown rice or white rice will also work well, or you can use another high-protein grain such as quinoa.
  • Chicken Broth – To flavor the wild rice, however, you can use vegetable broth, mushroom broth, or water if needed.
  • Veggies – A bit of kale and cabbage to add some color, fiber, and micronutrients, and some fresh cilantro to finish the bowls.
  • Olive Oil – To add some healthy fats and make the hot honey dressing.
  • Apple Cider Vinegar – To balance the dressing with some acid, lemon juice or lime juice will also work.
  • Honey – To add a hint of sweetness to the dressing.
  • Hot Sauce – To add a bit of heat to the dressing, crushed red pepper flakes will also work well.
Sheet pan of cubed sweet potatoes with olive oil and salt.
Sheet pan of roasted sweet potatoes.

Dietary Adaptions

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

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

Chicken breasts in a bowls marinated in blackened spice blend.
Blackened chicken breasts cooked in a cast iron skillet.

Red’s Nutrition Tip

While these chicken and sweet potato bowls contain 10 grams of sugar per serving, it’s important to understand that these are natural sugars primarily from honey and sweet potatoes. Natural sugars from whole foods are found with micronutrients and fiber, which help to mitigate the harmful effects of refined sugar and are, therefore, nothing to worry about.

Serving Suggestions

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

  • To make them higher in protein, add 1/2 pound of chicken breasts to the recipe.
  • To make them higher in fiber, double the amount of kale and cabbage.
  • To add more healthy fats, top each bowl with some sliced avocado, chopped almonds, or a sprinkle of shredded cheese.
Blackened sweet potato meal prep bowl covered in hot honey dressing.

Storage + Reheating

To Refrigerate: Once assembled, allow the chicken and sweet potato meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. The dressing can be stored in a separate airtight container in the fridge for up to 2 weeks.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months. The dressing cannot be frozen.

To Reheat: Allow the bowls to thaw completely, then reheat them in the microwave for 2-3 minutes or until warm.

More Chicken Meal Prep Recipes:

Ground Turkey Pasta Bake

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Ready in 30 minutes and made with minimal ingredients, this ground turkey pasta bake is perfect for a quick and easy meal that is packed full of protein. Serve it with a salad and crusty bread for a healthy family dinner.

Ground turkey pasta bake in a cast-iron skillet with fresh basil on top, a serving spoon, and a side of crushed red pepper flakes.

If you’re looking to add more lean protein to your diet, but still want a tasty dish, this ground turkey casserole is a great option. The use of ground turkey in this recipe ensures it’s high in protein and low in calories, while the pasta, herbs, and cheese tomato sauce ensure it’s satisfying and full of flavor.

Plus, it’s kid-friendly and it freezes well. So, not only can you serve up a crowd-pleasing dinner, but you can make it ahead of time, freeze it, and warm it up on busy nights when you just don’t have time to cook.

Close up of a serving ground turkey pasta bake casserole with parmesan and a spoon and basil in the background.

Why You’ll Love It

  • Ready in 30 Minutes – This quick and easy recipe is perfect for a weeknight meal.
  • High in Protein – The combination of ground turkey, pasta, and cheese, ensures that this recipe contains over 33 grams of protein per serving.
  • Family Friendly – This creamy ground turkey pasta is a delicious meal the whole family can enjoy.
Ingredients for ground turkey baked pasta: ground turkey, shell pasta, tomato sauce, onion, garlic, red bell pepper, Italian seasoning, mozzarella cheese, salt, and pepper.

Ingredients + Substitutions

  • Ground Turkey – To add some protein. I used lean ground turkey but extra lean ground turkey, ground turkey breast, ground chicken, lean ground beef, or ground sausage would also work well.
  • Pasta – To add some complex carbohydrates. I opted for small shell pasta, but macaroni, fusilli, or penne pasta would all work well, and you can use regular or whole-wheat pasta if preferred.
  • Onion and Garlic – To add flavor and fragrance. You can use onion powder and garlic powder if desired, see the notes section of the recipe card for details.
  • Bell Pepper – To add some veggies. I used a red bell pepper but any color will work, or you can omit it if desired.
  • Tomato Sauce – To make the pasta sauce. I used a can of crushed tomatoes, but diced tomatoes, passata, marinara sauce, or any tomato sauce will work.
  • Italian Seasoning – To season the tomato sauce. If you don’t have Italian seasoning, a combination of dried oregano, basil, and thyme will also work, and you can add a pinch of red pepper flakes for spice if desired.
  • Mozzarella Cheese – To add some healthy fats and top the pasta bake. If you don’t have mozzarella, cheddar cheese will also work well.
  • Parmesan Cheese – While optional, you can finish the dish with freshly grated parmesan cheese.
  • Fresh Herbs – While optional, I like to top the baked pasta with a bit of fresh parsley or fresh basil.
  • Salt and Pepper – To season the ground turkey pasta.
Cast iron skillet with cooked ground turkey with tomato sauce.
Cast iron skillet with cooked ground turkey, sautéed veggies, tomato sauce, and cooked pasta on top.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the mozzarella cheese or use dairy-free cheese instead.

Cast iron skillet with cooked ground turkey tomato sauce with cooked pasta shells.
Cast iron skillet with cooked ground turkey tomato pasta with shredded mozzarella cheese on top.

Red’s Nutrition Tip

Whether you choose to use white pasta or whole wheat pasta, this turkey pasta bake is still an incredibly healthy meal. While whole wheat pasta contains slightly more fiber, regular pasta and whole wheat pasta have a similar calorie, protein, and carbohydrate content and can both be included in a healthy diet, regardless of your health goals.

Serving Suggestion

This ground turkey pasta dish is a great source of protein, carbohydrates, and healthy fats. It can be enjoyed on its own as a balanced meal or served with a side of vegetables to add some fiber and micronutrients, such as:

  • Steamed broccoli
  • Steamed asparagus
  • Garden Salad

You could also cook some additional vegetables into the pasta sauce, such as:

  • Fresh or frozen spinach
  • Diced zucchini
  • Diced carrots
  • Cherry tomatoes

If you want to make the dish a little heartier and more filling, I’d recommend serving it with a side of crusty bread.

Cast iron skillet with cooked creamy ground turkey pasta bake with fresh basil and grated parmesan cheese on top.

Storage + Reheating

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

To Freeze: Once cooled completely, leftover ground turkey pasta bake can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Allow leftovers to thaw, then reheat them in the oven at 350°F for 10-20 minutes or in the microwave for 2-3 minutes.

Serving of ground turkey pasta bake on a plate with a side of bread and parmesan cheese on top.

More Ground Turkey Recipes:

Carrot and Parsnip Soup

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This rich and creamy carrot and parsnip soup is loaded with vegetables and incredibly easy to make. It’s a perfect dish for a cold weather day and pairs well with crusty bread or a sandwich.

Bowl of creamy carrot and parsnip soup with a drizzle of cream and parsley on a white plate and a side of crusty bread.

Nothing says winter like root vegetables. Whether you’re roasting them, steaming them, or cooking them into your favorite soup or stew, these fiber-loaded veggies are a nutritious and delicious addition to any meal.

Not to mention, they are super economical and last for weeks in the ridge. So, if you’re looking at those straggler carrots in the back of the fridge and you’re not sure what to do with them, this easy carrot parsnip soup recipe is for you.

Two bowls of carrot parsnip soup with crusty bread on a white plate with a spoon and tea towel with a drizzle of cream, parsley, and fresh black pepper on top.

Why You’ll Love It

  • Quick and Easy – This creamy soup is fast and simple to prepare.
  • Inexpensive – Made with root vegetables, this recipe is very cheap to make.
  • Rich and Creamy – The combination of carrots, parsnips, and heavy cream ensures this soup is velvety smooth.
  • Great for Meal Prep – This soup keeps well in the fridge and freezes making it a great make-ahead meal.
Ingredients for carrot and parsnip soup; carrots, parsnips, onions, garlic, broth, cream, salt, and pepper.

Ingredients + Substitutions

  • Carrots and Parsnips – A combination of root vegetables to ensure this soup is rich in fiber and micronutrients. The recipe calls for fresh carrots but you can use frozen carrots and parsnips if desired.
  • Onion and Garlic – To ensure the soup has a deep flavor. The recipe calls for garlic cloves, but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Broth – To build more flavor. The recipe calls for vegetable broth, but chicken broth, chicken stock, and water will also work.
  • Cream – Although optional, a flash of heavy cream ensures the soup has a rich taste and texture. If preferred, half-and-half, whole milk, and coconut milk will also work.
  • Salt and Pepper – To season.
  • Parsley – A bit of freshly chopped parsley to serve. Other fresh herbs, such as fresh chives, would also work well.

While I opted to keep the recipe simple to highlight the seasonal flavors of carrots and parsnips, you can take the flavor up a notch by adding some dried herbs and/or spices such as dried thyme, curry powder, smoked paprika, or cayenne pepper if you want to make it spicy.

Dutch oven with sautéed onion, chopped carrots, chopped parsnips, and garlic.
Dutch oven with onions, carrots, parsnips, garlic, broth, salt, and pepper.

Dietary Adaptions

To Make it Dairy-Free: Swap the cream for canned coconut milk or omit it completely.

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

Blender with cooked carrots and parsnips in broth.
Blender with puréed carrot parsnip soup.

Red’s Nutrition Tip

If you’re concerned about the sugar content in this soup, there is no need. Although this soup contains 10 grams of sugar per serving, it comes from the natural sugar present in the carrots, parsnips, and onions, which are healthy whole foods and great sources of micronutrients. Moreover, it is balanced with the fiber content of the vegetables, 7 grams per serving, which helps to mitigate potential spikes in blood sugar.

Can you make it in an Instant Pot?

Yes! Simply turn the Instant Pot to sauté mode, warm the olive oil, add the onions, and sauté for 5-6 minutes or until tender. Then add the chopped carrots, parsnips, and garlic and cook for an additional minute. Cover with broth and water, add salt and pepper, and stir to combine. Cook at high pressure for 6 minutes, then natural pressure release for 5-10 minutes, and then quick release. Use a blender to puree the soup, add the cream, stir to combine, and adjust the seasoning with salt and pepper as needed.

Dutch oven with creamy carrot and parsnip soup.

Serving Suggestions

This carrot parsnip soup is a great source of vegetables, fiber, and healthy fats. To ensure it’s a more balanced meal, I would suggest serving it with a source of protein and some additional complex carbohydrates, such as:

White bowl with carrot parsnip soup with chopped parsley on top and a spoon with a side of crusty bread.

Storage + Reheating

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

To Freeze: Transfer the cooled 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.

More Carrot Soup Recipes:

18 Healthy Travel Snacks

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Whether you’re traveling by plane, train, or automobile, having snacks on hand is essential to a good trip. So here is a list of healthy travel snacks you can find at convenience stores, gas stations, and coffee shops that will easily fit into your carry-on luggage or bag.

Array of healthy road trip snacks including protein bars, trail mix, hummus, crackers, baby carrots and celery, hard-boiled eggs, beef jerky, dried apple chips, popcorn, peanut butter, cheese, yogurt, apple, and banana.

Table of contents

Components of a Healthy Travel Snack

The components of a healthy road trip snack are the same as those of any healthy snack, with the caveat that they must be easy to transport. A healthy travel snack:

  1. Contains protein. Given protein is the most satiating macronutrient, incorporating a source of plant or animal protein into your snack can help to keep you full for extended periods without a meal, which is common during travel.
  2. Contains fiber. A high fiber intake has been associated with increased feelings of fullness and high-fiber foods are some of the most filling foods. Moreover, fiber can help to support gut health and regular bowel movements, as constipation and digestive upset are common during travel.
  3. Contains fat. Although not as essential in travel snacks as protein and fiber, including a source of healthy fat can help to increase feelings of fullness and balance blood sugar, as fat is the most slowly digested macronutrient, which can help to provide sustained energy.
  4. Transports easily. A good travel snack should be easy to pack and not spoil easily. It’s best to opt for well-packaged foods or non-perishable foods that you can easily throw into your bag.
Infographic of examples of the best healthy travel snacks.

List of Healthy Snacks for Travelling

Here is a list of healthy road trip snacks that are easy to find and pack whether you are flying, driving, or taking the train.

1. Fresh Fruit

Fresh fruits are one of the simplest grab-and-go healthy travel snacks. Not only are they packed full of fiber, but they are hydrating and full of micronutrients. When picking fruit, opt for a handheld version that is not easily crushed in your carry-on, apples, bananas, pears, and oranges are some of the best choices. You can grab these from home before you leave the house, or they can easily be found at the checkout of most airport kiosks, gas stations, and coffee shops.

2. Dried Fruit

If you can’t find fresh fruit, dried fruit works just as well; it has all of the fiber and most of the nutrients, without the water, making it a great easy-to-pack travel snack. Often referred to as “nature’s candy”, dried fruits like raisins and cranberries are great mixed into trail mix, while dried apples and dried mango work well as kid-friendly sweet treats. When buying dried fruits, read the ingredient label and opt for brands without added sugar or oil whenever possible.

3. Hard-Boiled Eggs

Hard-boiled eggs are a great high-protein travel snack full of healthy fats, vitamins, and minerals. Not only are they inexpensive and easy to make at home, but you can easily find pre-made, packaged hard-boiled eggs at certain coffee shop chains, convenience stores, and major gas stations. If you are concerned about smelling up the plane, just learn how to boil perfect eggs so you don’t overcook them.

4. Jerky

Be it beef, turkey, bison, or fish, jerky is a great high-protein, low-calorie food that is great for travel. Beef sticks and jerky can easily be found at just about any grocery store, convenience store, gas station, or airport. To ensure you are choosing the best option, read the ingredients and look for brands that are made with grass-fed beef, if possible, and have little to no added sugars or additives, such as Chomps, Country Archer, or Epic.

5. Nuts and Seeds

Nuts and seeds are tasty treats full of protein and healthy fats that can be enjoyed on their own or paired with dried fruit as a balanced snack. Peanuts, almonds, and pistachios are the highest protein nuts, while pumpkin seeds and sunflower seeds are some of the highest protein seeds. Nuts and seeds can be enjoyed raw or roasted, salted or unsalted for a healthy travel snack.

6. Nut Butters

Not only are nut butters such as almond butter and peanut butter tasty, high-protein snacks, but they pair well with fresh fruits like apples and bananas to create a well-balanced snack. While you can certainly pack some into a small container before you leave the house, single-serve packets, such as Justin’s, are commonly found at many chain coffee shops and convenience stores.

7. Veggies

Fresh vegetables are a low-calorie, high-fiber snack that is easy to transport for travel. Baby carrots, celery sticks, snap peas, bell pepper slices, cucumber slices, broccoli florets, cauliflower florets, and cherry tomatoes easily be packed in a storage container or found at convenience stores and airport kiosks. When paired with a healthy dip, such as hummus or guacamole, they create a healthy snack full of fiber and healthy fats.

8. Hummus

Made from chickpeas and tahini, hummus is full of protein, fiber, and healthy fats, making it a great travel snack on its own or paired with fresh veggies or whole-grain crackers. Not only can you make homemade hummus or buy pre-made hummus you can pack at home, but it’s relatively easy to find single-serving containers of hummus in convenience stores and gas stations.

9. Protein Bars

A good protein bar is a convenient way to add a boost of protein to your diet while enjoying something sweet at the same time. Most protein bars are a better alternative to conventional granola bars, which are often loaded with added sugars or high-fructose corn syrup, and by reading the label you can opt for a bar that is high in protein, low in sugar, and moderate in calories. Whenever possible, opt for bars with less than 250 calories and at least 10 grams of protein, such as RX Bars, Clif’s Builder Protein Bars, GoMacro Protein Bars, or Kind Protein Bars.

10. Trail Mix

Trail mix is an easy-to-find snack for travel and it’s a healthy option as a good combination of nuts, seeds, and dried fruit contains protein, fiber, and healthy fats. To save money, you can own trail mix ahead of time or read the label and opt for versions with minimal added sugar and vegetable oil.

11. Cheese

Cheese slices and string cheese are high in protein, full of healthy fats, and easy to transport. Not only can you cut a few slices of cheese at home and store them in an airtight container, but you can easily find cheese in single-serving bags at chain coffee shops, gas stations, and convenience stores. While Gruyere, Swiss, and provolone cheese are among the highest protein cheeses are good options for healthy snacks, as is cottage cheese.

12. Yogurt

Single-serving yogurt containers are easily found in almost all travel locations or can be packed in a cooler ahead of time. Both regular and Greek yogurt are healthy, high-protein options, as is skyr, just be sure to opt for plain or unsweetened yogurt to limit added sugar. If you find plain yogurt boring, just sprinkle a bit of trail mix or fresh fruit on top to add texture and flavor. While there are many high-quality yogurt brands available, Choabni, Fage, Siggi’s, Stonyfield, Maple Hill, and Wallaby are particularly good options.

13. Popcorn

Popcorn is a highly underrated healthy travel snack. Not only is popcorn one of the highest-fiber foods, but air-popped popcorn is a high-volume food that you can enjoy large portions of for minimal calories. While movie theater popcorn has significant calories and is very high in sodium, air-popped popcorn is a healthy choice. Simply pop it on the stovetop in some butter or coconut oil, and season it to taste with anything from sea salt, herbs, and spices, like dill pickle popcorn, or a bag at a gas station, convenience store, or airport kiosk.

14. Dark Chocolate

The good news is that travel snacks can be healthy and indulgent at the same time, and chocolate is a great way to do it. Be it made from cacao or cocoa, dark chocolate is a good source of healthy fats, minerals, and antioxidants and a tasty way to balance out a healthy snack with a sweet treat. Whether you add some dark chocolate chips to your trail mix or grab a bar of dark chocolate on the run, it’s sure to satisfy a sweet tooth while traveling.

15. Baked Chips

A bag of chips is a popular travel snack while on a road trip, but a bag of baked chips can satisfy this salty and crunchy craving in a much healthier way. Baked veggie chips, such as sweet potato chips, are baked instead of fried, which ensures they contain fewer calories and less saturated fat than conventional potato chips, and sometimes contain more fiber. By pairing baked chips with a source of protein, such as beef jerky, you can easily create a satisfying and healthy snack for travel.

16. Deli Meat

Much like jerky, deli meats such as deli turkey, roast beef, salami, or prosciutto are good sources of protein that a great for travel. They can be paired with veggies and hummus, or crackers and cheese for a balanced and healthy snack. When buying cold cuts, read the ingredients and opt for low-sodium options whenever possible, or simply thinly slice cooked meats at home.

17. Energy Balls

Energy balls are kid-friendly, no-bake treats commonly made from rolled oats, nuts, seeds, and/or dried fruits. This simple combination of ingredients makes for great healthy snacks whether you’re on the road or at home. Just add all of the ingredients to a blender, grind it into a paste, and then roll them into balls for a healthy and sweet handheld treat, like these trail mix energy bites, carrot cake energy bites, and dark chocolate and cherry energy bites. If you don’t have time to make them at home, Made Good and Bounce have some great flavors.

18. Protein Powder

If you need a highly convenient, on-the-go protein source, pack some protein powder in your bag. Once you’re at the airport, on the train, or in the car, you can add it to a bottle of water or milk to create a protein shake with over 20 grams of protein. While there are many pre-made protein shakes on the market, learning how to pick the best protein powder will ensure you’re choosing the best option and save you a ton of money at the same time.

Examples of Healthy Travel Snack Combos

Here are some examples of healthy road trip snacks that contain protein, fiber, and healthy fats:

  • Hard-Boiled Eggs + Baby Carrots + Hummus
  • Beef Jerky + Popcorn + Pistachios
  • Protein Bar + Banana + Peanut Butter
  • Deli Turkey + Whole-Grain Crackers + Cheese
  • Yogurt + Energy Balls

The Bottom Line

The best healthy travel snacks contain protein, fiber, and healthy fats, and are easy to transport in your bag or carry-on luggage. Examples of healthy snacks for travel include fresh fruits and veggies, dried fruit, hard-boiled eggs, jerky, nuts, peanut butter, hummus, trail mix, protein bars, cheese slices, yogurt, air-popped popcorn, baked veggie chips, deli meat, and energy balls.

Couscous Kale Salad

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Filled with sweet cranberries and salty feta cheese, this couscous kale salad is loaded with colors, flavors, and texture. Enjoy it as a side dish or top it with your favorite protein for a healthy lunch or dinner.

Bowl of couscous kale salad with feta cheese, cranberries, and hazelnuts on a stripped green tea towel with a gold spoon.

This kale couscous salad is a great winter salad for holiday gatherings and weeknight meals. Not only is it quick and easy to make, but the combination of kale, dried cranberries, and feta cheese fills it with festive flavors and colors.

Plus, thanks to its hearty texture, it keeps well in the fridge for several days, so you can make it ahead of time or store leftovers for lunch the next day.

Bowl of kale couscous salad feta cheese.

Why You’ll Love It

  • Quick and Easy – If you can boil water, you can make this kale couscous salad recipe.
  • Full of Flavor – The combination of sweet cranberries, salty cheese, and lemony dressing ensures this salad is full of flavor in every bite.
  • Full of Fiber – The plant-loaded salad contains 3 grams of fiber per serving.
Ingredients for kale couscous salad: pearl cousous, kale, dried cranberries, feta cheese, hazelnuts, parsley, and lemon dressing.

Ingredients + Substitutions

  • Couscous – To add some complex carbohydrates to the salad. I used pearl couscous, also known as Israeli couscous, in the recipe but any style of couscous will work well.
  • Kale – To add some leafy greens and micronutrients. I use curly kale but lacinato kale or spinach would also work well.
  • Dried Cranberries – To add a hint of sweetness to the salad, golden raisins or chopped dates would also work well.
  • Red Onion – To add some color and crunch.
  • Feta Cheese – To add a bit of protein and a salty bite.
  • Hazelnuts – To add some healthy fats, almonds or sunflower seeds would also work well.
  • Olive Oil – To make the dressing.
  • Lemon Juice – To balance the acidity of the dressing. I used fresh lemon juice but lemon juice concentrate or red wine vinegar would also work well.
  • Dijon Mustard – To emulsify the dressing.
  • Garlic – To add some flavor. I used a garlic clove but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the salad.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free couscous or swap the couscous for 2 cups of cooked chickpeas.

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

Jar of lemon vinaigrette with half a lemon and a bowl of kale in the background.

Red’s Nutrition Tip

While this salad contains 6 grams of sugar per serving, it’s important to note that this is natural sugar from the dried cranberries. Although some brands of dried fruit will contain added sugar, by simply reading the ingredients label you can easily opt for a version that does not contain any.

Serving Suggestions

This couscous kale salad is a great source of complex carbohydrates, fiber, and healthy fats. Adding a source of protein to the salad will create a balanced meal. I think this salad would pair well with:

Plate of kale couscous salad with grilled chicken on top with a fork and a side of crumbled feta cheese and dried cranberries.

Storage

Transfer the kale couscous salad to an airtight container and store it in the fridge for up to 2 days.

More Couscous and Kale Salad Recipes:

Egg, Sausage, and Bread Casserole

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This savory egg, sausage, and bread casserole is everything you love about breakfast baked into a single dish. Loaded with flavor and protein, it’s a great dish for a delicious and nutritious morning meal.

White baking dish with egg, sausage, and bread casserole with a slice on a spatula.

If you enjoy a classic American breakfast, you’re going to love this breakfast sausage casserole. Inspired by Italian strata and savory bread pudding, this recipe combines eggs, sausage, bread, cheese, and veggies into one pan that is perfect for Christmas morning or a weekend brunch.

And the best part is, this recipe is super versatile. Once you get the basic concept down, you can mix and match the ingredients to use different types of bread, sausage or bacon, vegetables, and cheeses to make any flavor of breakfast casserole you like.

Slice of bread, egg, and sausage breakfast casserole on a while plate with a fork and a side of fresh parsley.

Why You’ll Love It

  • Easy to Make – This dump-and-bake recipe is simple to prepare and minimizes cleanup.
  • Balanced Meal – The breakfast casserole is a well-balanced meal idea complete with protein, complex carbohydrates, fiber, and fats.
  • High in Protein – With over 20 grams of protein per slice, this sausage breakfast casserole is a protein-packed meal.
  • Keeps Well – This casserole keeps well in the fridge and freezer making a great make-ahead meal.
Ingredients for bread, egg, and sausage breakfast casserole: white bread, pork sausage, eggs, milk, cheddar cheese, onion, garlic, mushrooms, and spinach.

Ingredients + Substitutions

  • Bread – To add some complex carbohydrates. While you can use any white bread you like, I think sourdough and Italian bread work best.
  • Sausage – To add some animal protein. I used pork sausage, but chicken sausage and turkey sausage would also work well.
  • Eggs – To add some protein and healthy fats.
  • Milk – To add some more protein and make the egg mixture. I used 2% milk, but whole milk and skim milk will also work, you can also use heavy cream or half-and-half if you want to make the casserole extra rich.
  • Onions and Garlic – To add some flavor. The recipe calls for an 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.
  • Mushrooms – To add some veggies and micronutrients. I used button mushrooms but you can use any style of mushrooms you enjoy.
  • Spinach – To add some leafy greens.
  • Cheese – To add some more protein and healthy fats. The recipe calls for sharp cheddar cheese, but Gruyère cheese would also work very well.
  • Salt and Pepper – To season.
Baking dish day old Italian bread cubes.
Baking dish with bread cubes and cooked pork sausage.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free bread and gluten-free breakfast sausage.

To Make it Dairy-Free: Swap the milk for unsweetened almond milk and omit the cheese.

Baking dish with bread cubes, pork sausage, sautéed onion, garlic, spinach, and mushrooms.
Baking dish with bread cubes, pork sausage, vegetables, egg mixture, and shredded cheese on top.

Red’s Nutrition Tip

Conventional diet wisdom has led many to believe that bread is “unhealthy” or “fattening” but, unfortunately, this could not be further from the truth. Not only does no single ingredient cause weight gain, but bread is a great source of complex carbohydrates, fiber, and micronutrients. That said, it is important to opt for bread with simple yet quality ingredients, such as flour, water, salt, and yeast, which is why sourdough is considered the healthiest bread.

Serving Suggestions

This breakfast casserole is a balanced meal with protein, carbohydrates, fiber, and fats and can be enjoyed on its own as a hearty, filling, and balanced breakfast. If needed, you can also adapt the recipe to meet your personal dietary needs, for example:

  • To increase the protein content, add 1/2 pound of sausage to the recipe and/or serve it with a side of Greek yogurt or skyr.
  • To decrease the fat content, swap the pork sausage for chicken or turkey sausage, the milk for skim milk, and/or use low-fat cheddar cheese.
  • To add more fiber, swap the white bread for whole-wheat bread, add another cup of spinach, and/or serve the breakfast casserole with a side of fresh fruit.
Baking dish with egg, sausage, and bread breakfast casserole.

Storage + Reheating

To Refrigerate: Allow the baked casserole to cool completely and then cover with aluminum foil or plastic wrap or transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: To freeze sausage breakfast casserole, cool completely, cover the baking dish with plastic wrap and/or aluminum foil, and then place the entire baking dish in a freezer-safe bag for up to 3 months. To freeze leftovers or individual portions, transfer them to airtight containers and place them in the freezer.

To Reheat: To reheat sausage and egg casserole whole, allow it to thaw completely, and then cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place a thawed portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes.

Slice of egg, sausage, and bread breakfast casserole recipe on a spatula in a white baking dish.

More Breakfast Casserole Recipes:

Top 15 High-Fiber Foods

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Getting enough fiber has many health benefits, however, most people fail to reach their recommended daily fiber intake. Fortunately, with the right foods, and a little know-how, you can eat a high-fiber diet without much effort. Here is the list of the best high-fiber foods you can add to your diet today.

Two glass bowls or oatmeal with raspberries and almond butter with a side or rolled oats, milk, and spoons on a white background.

Table of contents

Types of Dietary Fiber

Fiber is a type of carbohydrate, specifically a complex carbohydrate, and there are two main types of dietary fiber: soluble and insoluble.

  • Soluble Fiber: Dissolves in water and turns into a gel-like substance. This includes plant pectin and gums.
  • Insoluble Fiber: Does not dissolve in water and is indigestible. This includes cellulose, beta-glucans, and hemicellulose.

Most plant foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, contain a combination of soluble and insoluble fiber. Both soluble fiber and insoluble fiber are integral for optimal health and eating a wide variety of fiber-rich foods can help to ensure that you are consuming adequate amounts of both forms.

Benefits of Eating More Fiber

Although fiber is not considered an essential nutrient, consuming adequate fiber is essential to a healthy diet. Dietary fiber has been shown to have many health benefits including supporting gut health, cardiovascular health, and digestion, and decreasing the risk of certain diseases such as type 2 diabetes and colorectal cancer (1, 2, 3, 4, 5, 6).

Moreover, high-fiber foods are known to be some of the most filling foods and a high-fiber diet has been shown to help support a calorie deficit for weight loss by increasing satiety signals and balancing blood sugar (7, 8, 9).

How much fiber do you need?

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 (10). This includes dietary fiber from all food sources and fiber supplements.

The average Americans consume 15 grams of fiber per day so incorporating more high-fiber foods into the diet is imperative to ensure you are eating enough fiber (11).

Infographic with high-fiber foods chart.

Foods High in Dietary Fiber

Here is a list of the most fiber-rich foods:

1. Chia Seeds

While small in size, chia seeds are packed full of dietary fiber and are one of the highest-fiber foods. These tiny black seeds are a great source of insoluble fiber and a good source of omega-3 fatty acids in the form of α-linolenic acid (ALA) (12). Chia seeds can be sprinkled onto oatmeal, added to smoothies, soaked into overnight oats or chia pudding, or added to baked goods.

Fiber Content: 34.4 grams of fiber per 100 grams of dry, raw chia seed, or 8.9 grams of fiber per 2-tablespoon serving (13)

2. Flaxseed

Flaxseed is the small seed of the flax plant and one of the most fiber-rich foods. Flaxseed can be brown or golden and is sold in whole seed or ground form, also known as flaxseed meal. Much like chia seeds, flax seeds can be added to smoothies, shakes, oatmeal, or baked foods, and can also be used to make a vegan egg replacement known as a “flax egg”.

Fiber Content: 27.3 grams of fiber per 100 grams of flaxseed, or 5.96 grams of fiber per 2-tablespoon serving (14)

3. Popcorn

Popcorn is another great food to increase dietary fiber intake. While movie-theatre-style popcorn is loaded with fat and calories, air-popped popcorn is a great high-fiber, low-calorie snack, and can be seasoned with salt, herbs, and spices for flavor, like this dill pickle popcorn. In fact, a large bowl (4 cups) of air-popped popcorn with salt contains a mere 124 calories.

Fiber Content: 14.5 grams of fiber per 100 grams of air-popped popcorn, or 3.48 grams of fiber per 3-cup serving (15)

4. Oats

Oats are a great source of vitamins, minerals, and soluble fiber, specifically beta-glucans, which have been shown to have beneficial effects on blood sugar (16). The bran, or outer layer of the grain, contains the highest level of fiber, however, all forms of edible oats, steel-cut or rolled, contain beneficial dietary fiber. Oats can be made into oatmeal or baked oatmeal, added to baked goods as a substitute for whole-grain flour, or soaked for high-protein overnight oats as a healthy breakfast.

Fiber Content: 12.0 grams of fiber per 100 grams of whole-grain, steel-cut oats, or 5.28 grams of fiber per 1/4-cup serving (17)

5. Almonds

In addition to being one of the highest protein nuts, almonds are the highest fiber nuts and a great source of healthy fats. Almonds can be enjoyed as a quick high-fiber snack raw, roasted, or salted, added to salads or oatmeal, or ground into almond butter, and almond flour can be used in baked goods like these almond banana pancakes or gluten-free morning glory muffins.

Fiber Content: 10.8 grams of fiber per 100 grams of raw almonds or 3.06 grams of fiber per 1-ounce serving (18)

6. Beans

All types of beans, be it navy beans, black beans, red kidney beans, or green beans, are good sources of dietary fiber. Beans are also some of the best sources of plant-based protein and contain a wide array of vitamins and minerals, including iron, magnesium, potassium, and folate. Beans can be added to soups, stew, chilis, or salads, or blended into dips and sauces.

Fiber Content: 10.5 grams of fiber per 100 grams of boiled, cooked navy beans, or 19.1 grams of fiber per 1-cup serving (19)

7. Whole Wheat Pasta

Whole wheat pasta is made from whole kernels of wheat, which contain the endosperm, germ, and fiber-rich bran. Compared to regular pasta, whole-wheat pasta contains more fiber, fat, and micronutrients. Whole wheat pasta can be used as a replacement for white pasta in your favorite pasta dishes, lasagna, or pasta salad.

Fiber Content: 9.2 grams of fiber per 100 grams of dry whole wheat pasta, or 8.74 grams of fiber per 1-cup serving (20)

8. Split Peas

Part of the legume family, along with beans, lentils, and chickpeas, split peas are a form of green peas grown specifically for drying. The dried seeds of peas are peeled and then split, which increases the surface area to reduce cooking time. Split peas can be green or yellow and can be cooked into soups, stews, or boiled and added to salads or side dishes.

Fiber Content: 8.3 grams of fiber per 100 grams of boiled, cooked split peas, or 16.3 grams of fiber per 1-cup serving (21)

9. Lentils

Red, green, yellow, or brown, lentils are one of the best high-fiber foods because they are inexpensive to buy and versatile to cook with. Lentils pair well with eggs or meats, vegetables, or salads, or can be cooked right into soups or stews like this for a high-fiber meal that is packed full of plant-based protein, fiber, and healthy fats.

Fiber Content: 7.9 grams of fiber per 100 grams of boiled, cooked lentils, or 15.6 grams of fiber per 1-cup serving (22)

10. Chickpeas

Much like beans and lentils, chickpeas are a high-fiber legume and great sources of plant-based protein. Chickpeas are inexpensive and versatile and can be found in dry, canned, or boxed formats, and can be added to soups, stews, casseroles, salads, roasted into crispy chickpeas, or blended into dips and hummus.

Fiber Content: 7.6 grams of fiber per 100 grams of boiled, cooked chickpeas, or 12.5 grams of fiber per 1-cup serving (23)

11. Sunflower Seeds

Along with chia and flax, sunflower seeds are another high-fiber seed and one of the highest-fiber foods. They are also a good source of nutrients, namely vitamin E and selenium, which function as antioxidants to protect your body’s cells against free radical damage (HL source). Sunflower seeds make great toppings to salads and oatmeal and can be baked into fiber-rich seed crackers.

Fiber Content: 7.2 grams of fiber per 100 grams of raw sunflower seeds or 2.04 grams of fiber per 1-ounce serving (24)

12. Avocado

While often thought of only as a healthy fat, avocados are also a great source of dietary fiber, containing both soluble and insoluble fiber. Given it adheres to water rather than dissolving it, the insoluble fiber found in avocado can help to support digestion and help prevent constipation as it adds bulk to stools. Not only are avocados delicious on their own, mashed into guacamole, added to toast, or salads, but they are also delicious blended into smoothies for an extra-rich and creamy texture.

Fiber Content: 6.8 grams of fiber per 100 grams of raw avocado or 3.08 grams of fiber per 1/3 avocado serving (25)

13. Raspberries

Raspberries are the highest fiber berry and are also a rich source of vitamin C and contain a remarkable amount of antioxidants and anti-inflammatory phytonutrients. To reap all of their benefits and fiber content, raspberries can be on their own, fresh or frozen, added to yogurt, topped on oatmeal or bran cereal, or baked into raspberry muffins.

Fiber Content: 6.5 grams of fiber per 100 grams of raw raspberries or 8.0 grams of fiber per 1-cup serving (26)

14. Whole Wheat Bread

Whole wheat bread is made from whole wheat flour and a form of whole-grain bread. The flour used to make whole wheat bread contains the fiber-rich bran, germ, and endosperm, as well as numerous other vitamins and minerals. Whole-wheat bread can come in many forms and can contain added nuts, seeds, herbs, and spices, all of which are good sources of fiber, simply read the label to opt for the healthiest version with limited unnecessary ingredients often found in processed foods.

Fiber Content: 6.0 grams of fiber per 100 grams of raw raspberries or 3.86 grams of fiber per 2-slice serving (27)

15. Green Peas

A freezer staple, green peas is a surprisingly rich source of dietary fiber. Although often considered a vegetable, green peas are part of the legume family along with lentils, chickpeas, and beans. Peas are a source of complex carbohydrates, with a relatively high fiber content compared to other vegetables, and they are also a rich source of polyphenol antioxidants, which have been shown to have numerous health benefits. Not only do green peas make a great side dish, but they can easily be added to salads, casseroles, pasta, stews, and soups, like this sweet pea soup, for a quick and easy boost of fiber.

Fiber Content: 5.7 grams of fiber per 100 grams of raw green peas or 8.26 grams of fiber per 1-cup serving (28)

Ranking of High-Fiber Foods

Here is a chart of the highest-fiber foods per 100-gram serving and recommended portion size.

FoodFiber per 100 gramsFiber per serving size
Chia Seeds34.4 grams8.9 grams per 2 tbsp
Flaxseed27.3 grams2.0 grams per 1 ounce
Popcorn (Air-Popped)14.5 grams3.5 grams per 3 cups
Steel-Cut Oats 12.0 grams5.3 grams per 1/4 cup
Almonds10.8 grams3.1 grams per 1 ounce
Navy Beans10.5 grams19.1 grams per 1 cup
Rolled Oats10.4 grams4.2 grams per 1/2 cup
Whole Wheat Pasta9.2 grams8.7 grams per 1 cup
Black Beans8.7 grams15.0 grams per 1 cup
Split Peas8.3 grams16.3 grams per 1 cup
Lentils7.9 grams15.6 grams per 1 cup
Chickpeas7.6 grams12.5 grams per 1 cup
Sunflower Seeds7.2 grams2.0 grams per 1 counce
Avocado6.8 grams3.1 grams per 1/3 avocado
Raspberries6.5 grams8.0 grams per 1 cup
Red Kidney Beans6.4 grams11.3 grams per 1 cup
Whole Wheat Bread6.0 grams3.9 grams per 2 slices
Green Peas5.7 grams8.3 grams per 1 cup
Artichokes5.7 grams4.8 grams per 1/2 cup
Edamame5.2 grams8.1 grams per 1 cup
Pumpkin Seeds5.1 grams1.4 grams per 1 ounce
Parsnips4.9 grams6.5 grams per 1 cup
Brussel Sprouts4.8 grams4.2 grams per 1 cup
Collards3.8 grams6.5 grams per 1 cup
Barley3.8 grams5.97 grams per 1 cup
Carrots3.1 grams3.4 grams per 1 cup
Beets3.1 grams4.2 grams per 1 cup
Sweet Potato3.0 grams3.9 grams per 1 cup
Quinoa2.8 grams5.2 grams per 1 cup
Acorn Squash2.6 grams5.2 grams per 1 cup
Pear2.6 grams4.1 grams per pear
Cabbage2.5 grams2.2 grams per 1 cup
Apple2.5 grams3.8 grams per apple
Broccoli2.4 grams1.8 grams per 1 cup
Corn2.4 grams3.5 grams per 1 cup
Orange2.0 grams2.8 grams per orange
Banana1.7 grams5.3 grams per banana
Brown Rice1.6 grams3.2 grams per 1 cup

All nutrition facts are provided by Food Data Central.

High-Fiber Foods FAQs

What food is the highest in fiber?

Chia seeds are the highest fiber foods containing 34.4 grams of fiber per 100 grams and 8.9 grams of fiber per 2-tablespoon serving.

How can I get a lot of fiber fast?

To quickly increase your fiber intake, it is best to prioritize high-fiber whole foods and limit processed foods. Including a fiber-rich food in every meal and snack throughout the day, such as fruits, vegetables, whole grains, beans, or lentils, you can easily get a lot of fiber without much effort. However, it’s important to drink plenty of water when you increase your fiber intake as fiber draws water into the bowels and adequate water will help to ensure you remain hydrated, support digestion, and prevent constipation.

How can I get 30 grams of fiber per day?

By consuming a variety of high-fiber foods throughout your meals you can easily consume over 30 grams of fiber per day. For example, a sample meal plan of 1/2 cup old-fashioned oats, 1/2 cup raspberries, and 1 tablespoon of chia seeds for breakfast, with 2 slices of whole grain bread, 1/3 avocado, and 2 fried eggs for lunch, and 1 cup of bean chili, 1 cup of cooked brown rice, and 1 cup of broccoli for dinner would provide 34.5 grams of fiber.

The Bottom Line

Consuming adequate fiber can help to support digestion, gut health, prevent chronic diseases, and aid in weight loss. Plant foods are the top high-fiber foods and the highest-fiber foods include chia seeds, flaxseed, air-popped popcorn, oats, almonds, and beans.

Butternut Squash, Kale, and White Bean Soup

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Made in one pot and packed full of fiber, this creamy butternut squash, kale, and white bean soup is a hearty and healthy vegetarian recipe that works well for lunch, dinner, or meal prep.

White bowl of butternut squash, kale, and white bean soup with a spoon with a side of crusty bread, parmesan cheese, and parsley.

This kale, white bean, and butternut squash soup is a great example of how you can turn kitchen and pantry staples into a delicious meal without much effort. By pairing hearty veggies with a bit of cream and cheese you can easily create a creamy Tuscan-style bean soup that is full of flavor.

And, the best part is, it freezes incredibly well making it a great make-ahead meal for cold weather days. So, you can whip up a double or triple batch of this soup and enjoy it for weeks and months to come.

Two bowls with butternut squash, kale, and white bean soup with parmesan cheese, toasted bread, parmesan, a gold spoon, and stripped tea towel.

Why You’ll Love It

  • Made in One Pot – This one-pot recipe keeps prep and cleanup time to a minimum.
  • High in Fiber – The combination of squash, beans, and kale ensures that this soup contains over 8 grams of fiber.
  • Vegetarian – This vegetarian soup recipe is something everyone can enjoy.
  • Full of Flavor – The addition of spices, parmesan, and cream ensures that the soup is full of Tuscan flavor.
Ingredients for white bean, kale, and butternut squash soup: cubed butternut squash, cannelini beans, lacinato kale, onion, garlic, celery, paprika, chili flakes, salt, parmesan rind, broth, and heavy cream.

Ingredients + Substitutions

  • Butternut Squash – To add some complex carbohydrates and fiber. I used fresh butternut squash, but you can use frozen butternut squash if preferred, see the notes section of the recipe card for details.
  • White Beans – To add some plant-based protein and fiber. I used cannellini beans but you can use navy beans or Great Northern beans if preferred. The recipe calls for canned beans but you can use dried beans if desired, see the notes section of the recipe card for details.
  • Kale – To add some leafy greens and micronutrients. I used lacinato kale, also known as Tuscan kale, but curly kale or spinach would also work well.
  • Onion and Garlic – To flavor the soup.
  • Celery – To add some more veggies.
  • Spices – A combination of smoked paprika and chili flakes to add some heat and season the soup.
  • Broth – The recipe calls for vegetable broth to make the soup vegetarian but chicken broth will also work well. You can also use a vegetable stock cubed mixed with water.
  • Parmesan Rind – To flavor the soup and add a creamy consistency.
  • Heavy Cream – Although optional, a splash of cream will ensure the soup is rich and creamy. I used heavy cream but you can use half-and-half if preferred.
  • Salt and Pepper – To season.
Large pot with sautéed onions, paprika, red pepper flakes, and salt.
Large pot with sautéed onions, spices, butternut squash, and white beans.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the parmesan rind and swap the heavy cream for canned coconut milk or cashew cream.

Large pot with sautéed onions, spices, butternut squash, white beans, parmesan rind, and broth.
Large pot with sautéed onions, spices, butternut squash, white beans, parmesan cheese, broth, and chopped kale.

Red’s Nutrition Tip

Not only does the combination of butternut squash, white beans, and kale ensure this soup is chock full of veggies and plant-based protein, but it also ensures each serving is packed full of 8 grams of fiber. Consuming adequate dietary fiber helps to normalize bowel movements, promote gut health, control blood sugar levels, and lower cholesterol levels, and can help to regulate weight and appetite by keeping you fuller for longer periods.

Serving Suggestions

This butternut squash kale and white bean soup is a balanced meal with plant-based protein, complex carbohydrates, fiber, and healthy fats. That said, you can adjust the recipe or serve it with sides to suit your dietary needs:

  • To make it higher in protein, add another can of white beans to the soup and/or add some cooked sausage, ground turkey, or ground chicken.
  • To add more complex carbohydrates, serve the soup with a side of crusty bread and/or add some whole grains to the soup such as quinoa or farro.
  • To add more healthy fats, serve the soup with additional parmesan cheese.
Large pot of cooked butternut squash, kale, and white bean soup with chopped parsley and parmesan cheese on top.

Storage + Reheating

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

To Freeze: Once cooled, leftover 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 stew to thaw completely before reheating.

Close up of a bowl of kale, butternut squash, and white bean soup with a spoon and parmesan cheese and toasted pumpkin seeds on top.

More Butternut Squash and Bean Soup Recipes:

Dried Fruit vs. Fresh Fruit: Which is Healthier?

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Fruit is a great source of fiber and nutrients, but is dried fruit as good for you as fresh fruit? Here is a nutrition comparison of dried fruit vs. fresh fruit.

Small white bowl of dried apple slices in a on a white wood table with fresh apple in the background.

Table of contents

What’s the difference between fresh fruit and dried fruit?

Fresh fruit is any form of fruit that has been picked, remains in its natural state, and has not been processed by methods such as freezing, canning, drying, or pickling. Dried fruit is a form of fresh fruit that has been processed to remove all of its natural water.

Fruit can be dried through a variety of methods, including sun drying, oven drying, freeze drying, vacuum drying, or with a dehydrator. Sundried fruit, freeze-dried fruit, and dehydrated fruit are all forms of dried fruit. Here are some examples of types of fresh fruits vs. dried fruits:

  • Grapes vs. Raisins
  • Apple vs. Dried Apple
  • Mango vs. Dried Mango
  • Apricots vs. Dried Apricots
  • Cherries vs. Dried Cherries
  • Cranberries vs. Dried Cranberries

Both fresh fruits and dried fruits provide numerous health benefits, including being a great source of calories, natural sugars, fiber, vitamins, and minerals, however, their exact quantities and benefits vary slightly.

Infographic on the nutrition comparison of dried fruit vs. fresh fruit including grapes, raisins, apple, dried apple, cherries, dried cherries, mango, and dried mango.

Dried Fruit vs. Fresh Fruit: Nutrition

Here is a nutrition comparison of dried fruit vs. fresh fruit using grapes, raisins, fresh apples, dried apples, cherries, dried cherries, mango, and dried mango (1, 2, 3, 4, 5, 6, 7, 8).

FruitCaloriesCarbohydratesSugarFiberWater
Grapes86 cal20.2 grams17.3 grams0.9 grams78.2 grams
Raisins296 cal78.5 grams65.7 grams6.8 grams16.6 grams
Apple63 cal15.2 grams11.7 grams2.1 grams84.2 grams
Dried Apple243 cal65.9 grams57.2 grams8.7 grams31.8 grams
Cherries71 cal16.2 grams13.9 grams1.6 grams82.2 grams
Dried Cherries333 cal80.4 grams67.2 grams2.5 grams16.6 grams
Mango78 cal17.4 grams11.1 grams1.3 grams80.8 grams
Dried Mango319 cal78.6 grams66.3 grams2.4 grams16.6 grams

Calories

Dried fruit is more calorie-dense than fresh fruit. Compared gram per gram, dried fruit contains more calories than fresh fruit as the drying process removes water and, therefore, concentrates its calorie content. A 100-gram serving of grapes contains 86 calories, while a 100-gram serving of raisins contains 296 calories.

Carbohydrates

Dried fruit contains more carbohydrates than fresh fruit due to the lack of water. A 100-gram serving of fresh apple contains 15.2 grams of carbohydrate, while a 100-gram serving of dried apple contains 65.9 grams of carbohydrate.

Sugar

Dried fruit contains more sugar than fresh fruit. The drying process removes water and concentrates the natural sugars found in fresh fruit making their dried counterparts higher in sugar per serving. Moreover, some manufacturers may include added sugars in their dried fruit to enhance their sweetness. A 100-gram serving of fresh mango contains 11.1 grams of sugar, while a 100-gram serving of dried mango contains 66.3 grams of sugar.

Fiber

Most dried fruit contains slightly more dietary fiber than fresh fruit. While both fresh and dried fruit are great sources of fiber, dried fruit contains slightly more fiber per serving due to the lack of water. A 100-gram serving of fresh cherries contains 1.6 grams of fiber, while a 100-gram serving of dried cherries contains 2.5 grams of fiber.

Protein

Neither dried fruit nor fresh fruit contain significant amounts of protein.

Fat

While neither dried fruit nor fresh fruit are significant sources of fat, some brands may add vegetable oil to dried fruit to prevent them from clumping, which can increase their fat content. It is best to read the ingredients label to determine whether a brand of dried fruit contains added oil.

Water

Fresh fruit contains far more water than dried fruit as it is removed during the drying process. In fact, fresh fruits are primarily sources of water and are, therefore, considered some of the most hydrating foods. Per 100-gram serving, grapes contain 78.2 grams of water, apples contain 84.2 grams of water, cherries contain 82.2 grams of water, and mango contains 80.8 grams of water.

Vitamins and Minerals

Dried fruit contains slightly more vitamins and minerals than fresh fruit. While both dried and fresh fruit are great sources of micronutrients, certain vitamins and minerals, such as potassium and folate, are more concentrated in dried fruit. However, certain water-soluble vitamins, such as vitamin C, are lost in the drying process and are, therefore, more concentrated in fresh fruit.

Pros and Cons of Dried Fruit

While both fresh and dried fruit have numerous health benefits, as they are great sources of fiber, vitamins, and minerals, they do have some varying benefits and drawbacks. Here is a comparison of the pros and cons of eating dried fruit.

Here is a list of the benefits of dried fruit:

  • Longer Shelf Life: Dried fruit is more shelf stable than fresh fruit as the drying process removes all water, which prevents the growth of bacteria. Dried fruits will last for up to 6 months if stored properly in a cool, dry, and dark place.
  • Higher Fiber Content: When compared gram per gram, dried fruit contains slightly more fiber than fresh fruit, however, both are great sources of dietary fiber and can support gut health.

Here is a list of the drawbacks of dried fruit:

  • Higher Calorie Content: The lack of water in dried fruit concentrates its energy making it much higher in calories, when compared gram per gram to fresh fruit.
  • Higher Sugar Content: The drying process concentrates the natural sugars in dried fruit making it higher in sugar than fresh fruit, when compared gram per gram.
  • May Contain Added Sugars: Some brands of dried fruit contain added sugars, which should be limited to less than 10% of your total daily calories (9).
  • Smaller Portion Size: Due to low water content and concentration of calories and sugars, dried fruit is considered a low-volume food and, therefore, has a much smaller recommended portion size compared to fresh fruit.

Pros and Cons of Fresh Fruit

Here is a comparison of the pros and cons of eating fresh fruit.

Here is a list of the benefits of fresh fruit:

  • Higher Water Content: Fresh fruit has a very high water content and certain fruits are as much as 75–95% water. The higher water content of fresh fruit makes it incredibly hydrating.
  • Higher in Vitamin C: Fresh fruit contains more vitamin C than dried fruit as it is a water-soluble vitamin.
  • Lower Glycemic Index: Fresh fruit has a lower glycemic index than dried fruit, as the sugar content is less concentrated, which can mitigate blood sugar spikes and help to balance blood sugar.
  • No Added Ingredients: Fresh fruit is a whole food and contains no added ingredients, oils, or sugars.
  • Larger Portion Size: The high water content of fresh fruit makes it a high-volume food, which allows for larger portion sizes and makes it some of the most filling foods. This is particularly helpful for individuals looking to create a calorie deficit for weight loss.

Here is a list of the drawbacks of fresh fruit:

  • Perishable: Like other fresh produce, fresh fruit is more susceptible to spoilage and, therefore, has a shorter shelf life than dried fruit.
  • Lower Fiber Content: While fresh fruit is a great source of dietary fiber, it contains slightly less fiber than dried fruit when compared gram per gram.

So, is dried fruit as good as fresh fruit?

Yes, dried fruit is as nutritious as fresh fruit and, in some cases, contains more nutrients than its fresh counterparts. While the lack of water in dried fruit makes it more concentrated in calories and sugars, it also makes it more concentrated in fiber, vitamins, and minerals. When opting for dried fruit as part of a healthy snack or meal, it is important to be mindful of the serving size, as the recommended portion size for dried fruits is smaller than that of fresh fruits.

The Bottom Line

Fresh fruit is picked fruit in its natural state, while dried fruit is fruit that has been processed to remove all of its original water content. Both dried fruits and fresh fruits are great sources of fiber, vitamins, and minerals. While fresh fruit contains more water and dried fruit contains more fiber, they both provide numerous health benefits and should be included in a healthy diet.

Butternut Squash Turkey Chili

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Made with ground turkey, squash, and black beans, this butternut squash turkey chili recipe is a hearty, healthy, and protein-packed meal. Plus, it’s ready in 35 minutes and works well for lunch, dinner, or meal prep!

Close up of a bowl of butternut squash turkey chili with sliced avocado, sour cream, shredded cheese, cilantro, and green onion on top with a spoon and a side of tortilla chips.

If you’re tired of bland turkey recipes, look no further than this butternut squash and turkey chili recipe. The combination of sweet flavors and savory spices takes boring ground turkey to the next level with minimal effort and, while adding butternut squash to a chili might be a little unconventional, it boosts flavors and fiber content at the same time.

So, whether you’re meal prepping for the week, making a weeknight dinner, or cooking for a football celebration, whip up this turkey butternut squash chili and serve it with your favorite toppings for a delicious and nutritious meal the whole family can enjoy.

Overhead of tow bowls of turkey butternut squash chili with tortilla chips, sour cream, and cilantro.

Why You’ll Love It

  • Made in One Pot – This quick and easy recipe keeps cleanup to a minimum.
  • High in Protein – The combination of ground turkey and black beans ensures that this recipe contains over 30 grams of fiber per serving.
  • High in Fiber – With 14 grams of fiber per serving, this butternut squash turkey chili is healthy and filling.
  • Great for Meal Prep – This recipe keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for butternut squash and turkey chili: ground turkey, butternut squash, black beans, bell pepper, diced tomatoes, tomato paste, onion, garlic, chili powder, cumin, paprika, salt, black pepper, and chicken broth.

Ingredients + Substitutions

  • Ground Turkey – To add some animal protein. The recipe calls for ground turkey but ground chicken and lean ground beef would also work well.
  • Butternut Squash – To add some complex carbohydrates and fiber. The recipe calls for butternut squash but acorn squash, buttercup squash, Hubbard squash, sweet potatoes, and pumpkin would also work well. You can also use frozen squash if needed, see the notes section of the recipe card for details.
  • Black Beans – To add some plant-based protein and fiber. I used black beans but kidney beans would also work well.
  • Bell Pepper – To add some veggies. I used a red bell pepper but you can use any color you like.
  • Diced Tomatoes – To add some more veggies. The recipe calls for canned tomatoes but you can use crushed tomatoes or use whole diced tomatoes if preferred, see the notes section of the recipe section for details.
  • Tomato Paste – To thicken the chili.
  • Onion and Garlic – To flavor the chili. The recipe calls for a whole onion and garlic cloves, but you can use onion powder or garlic powder if desired, see the notes section of the recipe card for details.
  • Spices – A combination of chili powder, cumin, and paprika to flavor the chili. If you want to make it extra spicy you can add some red pepper flakes or cayenne pepper.
  • Broth – The recipe calls for chicken broth or vegetable broth, but a chicken stock cube and water will also work if needed.
  • Olive Oil – To add some healthy fats and cook the ground turkey.
  • Salt and Black Pepper – To season the butternut squash turkey chili.
Pot with cooked diced onion and ground turkey.
Pot wit cooked ground turkey, bell pepper, chili powder, cumin, paprika, salt, and pepper.

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 ground turkey, butternut squash, diced tomatoes, tomato paste, and spices.
Pot with ground turkey, butternut squash, diced tomatoes, tomato paste, spices, black beans, and broth.

Red’s Nutrition Tip

Ground turkey is one of the top high-protein, low-calorie foods, so using it in chili is a great way to make a nutritious meal that can support your health goals. This is particularly helpful if you are trying to create a calorie deficit for weight loss, whether you are counting calories or macros or not.

Pot of cooked butternut squash turkey chili with a side of cilantro and tortilla chips with a wooden serving spoon and tea towel.

Serving Suggestions

This turkey and butternut squash chili recipe is a balanced meal; the ground turkey and black beans provide protein; the butternut squash, black beans, bell pepper, and tomatoes add some complex carbohydrates and fiber, and the ground turkey and olive oil provide some healthy fats. That said you can adjust the recipe or add some toppings to suit your personal dietary needs, for instance:

  • To add more protein, add an extra 1/2 pound of ground turkey and 1/2 cup of broth to the recipe and/or serve the chili with a dollop of Greek yogurt.
  • To add more healthy fats, serve the chili with avocado slices, shredded cheese, and/or sour cream.
  • To add more complex carbohydrates, serve the chili with tortilla chips and/or bread.
  • To add more flavor, serve the chili with hot sauce, green chilies, cilantro, and/or green onion.
Two bowls of turkey and butternut squash chili with a side of avocado, cheese, Greek yogurt, green onion, and tortilla chips.

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 turkey and butternut squash chili 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 10-15 minutes or in the microwave in a microwave-safe bowl or container for 2-3 minutes.

Bowl of ground turkey and butternut squash chili with avocado, Greek yogurt, green onion, and cilantro.

More Turkey Chili Recipes:

Top 10 Plant-Based Protein Sources

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Vegetarian and vegan diets have been rising in popularity over the past number of years and, therefore, many people are looking for ways to add more plant-based proteins to their meals. From soy to beans to lentils, here is a ranking of the best plant-based protein sources.

Wooden bowls of chickpeas, lentils, grains, nuts, and seeds on a dark background with smoked tofu, broccoli, and spinach.

Table of contents

Protein is an essential macronutrient, as the body cannot biosynthesize it, so whether you are following a vegetarian or vegan diet or simply trying to eat more plant-based protein, consuming adequate protein is important for overall health. The amino acids found in protein function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

While most Americans are consuming enough protein to meet the Recommended Dietary Allowance (RDA), this is the recommended minimum intake to prevent a deficiency and few are meeting intakes to optimize health, especially elderly populations and individuals looking to lose weight and build muscle (2, 3, 4).

Exactly how much protein you need varies based on age, weight, physical activity, health, and goals, however, the current evidence suggests that the general population looking to optimize should consume a minimal range of 0.54 to 0.7 grams of protein per pound of body weight per day (2).

While animal products are the most concentrated protein sources and the primary protein sources of the general population, individuals following plant-based diets must be more strategic in their protein consumption as it is more challenging to meet optimal needs.

Animal proteins are known as complete proteins, meaning they contain all nine essential amino acids, while plant proteins are known as incomplete proteins, as they do not contain all nine essential amino acids or do not contain them in optimal ratios (5, 6). Moreover, animal proteins, like chicken, beef, and fish, are more efficient at increasing protein intake because they contain more calories from protein than fat or carbohydrates, while plant-based proteins often contain more calories from carbohydrates and fat than protein. It’s for this reason that animal products top the list of high-protein, low-calorie foods, not plant-based foods.

Fortunately, consuming a wide variety of plant-based proteins, such as beans, lentils, whole grains, nuts, and seeds, in balanced meals can help to ensure you are reaching the optimal protein intake to reach your needs and support your health goals.

Infographic of the top 9 best plant-based protein sources; seitan, tempeh, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, and chickpeas.

The Best Plant-Based Protein Sources

Here is a list of the top plant-based protein-rich foods.

1. Seitan

Seitan is a plant-based meat substitute made from wheat and the most concentrated source of plant-based protein. Seitan can be purchased pre-prepared in major grocery stores or made at home with flour and vital wheat gluten. When cooked, seitan has a firm, chewy, and meaty texture and works well in chili, tacos, burritos, bolognese sauce, stir-fries, stews, and casseroles.

Nutrition Facts of Seitan, per 100-gram serving of original seitan (7)

  • Calories: 152 calories
  • Protein: 25.9 grams
  • Fat: 3.5 grams
  • Carbs: 7.1 grams
  • Fiber: 0.3 grams

2. Tempeh

Tempeh is another great source of plant-based protein. Made from fermented soybeans, this cake-like soy product is high in vegetarian protein and is also a good source of healthy fats and probiotic bacteria. Tempeh can be marinated, grilled, steamed, sautéed, fried, or baked, and works well in stir-fries, sandwiches, and bowls, or as a high-protein salad topping.

Nutrition Facts of Tempeh, per 100-gram serving of tempeh (8)

  • Calories: 192 calories
  • Protein: 20.3 grams
  • Fat: 10.8 grams
  • Carbs: 7.6 grams
  • Fiber: 2.9 grams

3. Sprouted Grain Bread

Compared to traditional bread, sprouted grains breads are higher in protein, and incorporating them into your diet is a great way to increase protein intake. Sprouted grains are whole grains that have started to germinate, and this process increases their content of essential amino acids, as well as increases nutrient availability and improves digestibility by reducing the impact of antinutrients (9).

Nutrition Facts of Sprouted Grain Bread, per 100-gram serving of bread, wheat, sprouted (10)

  • Calories: 188 calories
  • Protein: 13.2 grams
  • Fat: 0 grams
  • Carbs: 33.9 grams
  • Fiber: 5.3 grams

4. Edamame

Edamame are immature green soybeans and soy is one of the few complete vegetarian protein sources containing all essential amino acids. In addition to being high in plant protein, edamame is a great source of healthy fats, fiber, iron, vitamin C, calcium, and potassium. Edamame can be prepared in the pods or removed from their pods, and works well as a snack, in salads, dips, or stir-fries.

Nutrition Facts of Edamame, per 100-gram serving of frozen, prepared edamame (11)

  • Calories: 121 calories
  • Protein: 11.9 grams
  • Fat: 5.2 grams
  • Carbs: 8.9 grams
  • Fiber: 5.2 grams

5. Extra-Firm Tofu

Made by curdling soy milk, tofu is a complete protein source. While similar, tofu and tempeh as not the same, as tempeh is fermented and has a much stronger flavor and texture than tofu. Tofu is available in several varieties, including silken, soft, and firm, however, extra-firm tofu has the highest protein content per serving. Extra-firm tofu can be marinated, grilled, baked, or fried, and works well in bowls, salads, sandwiches, stir-fries, curries, tacos, soups, and stews as a plant-based meat substitute.

Nutrition Facts of Tofu, per 100-gram serving of extra firm tofu prepared with nigari (12)

  • Calories: 83 calories
  • Protein: 10.0 grams
  • Fat: 5.3 grams
  • Carbs: 1.2 grams
  • Fiber: 1.0 gram

6. White Beans

Be then cannellini, butter, or Borlotti, white beans are a great source of plant protein, complex carbohydrates, and fiber. Research has shown that a diet rich in fiber can help decrease cholesterol levels, manage blood sugar, and lower blood pressure (13). Whether you choose to cook raw beans or used canned beans, white beans work well in salads, soups, stews, chilis, and dips.

Nutrition Facts of White Beans, per 100-gram serving of beans, white, mature seeds, cooked, boiled, without salt (14)

  • Calories: 139 calories
  • Protein: 9.7 grams
  • Fat: 0.4 grams
  • Carbs: 25.1 grams
  • Fiber: 6.3 grams

7. Lentils

With almost 18 grams of protein per 1-cup serving, cooked lentils are one of the best plant-based protein sources. Lentils are available in a variety of types, including red, black, brown, green, and French, all of which provide numerous health benefits, including promoting healthy gut bacteria, balancing blood sugar, and aiding in weight loss (15). Dried lentils are incredibly inexpensive and versatile as they work well in salads, soups, stews, pasta, curries, tacos, and veggie burgers.

Nutrition Facts of Lentils, per 100-gram serving of lentils, mature seeds, cooked, boiled, without salt (16)

  • Calories: 116 calories
  • Protein: 9.0 grams
  • Fat: 0.4 grams
  • Carbs: 20.1 grams
  • Fiber: 7.9 grams

8. Pinto Beans

Pinto beans are Spanish beans also known as frijoles pintos and the most popular dried bean in the US. With their beige color and reddish-brown specks, pinto beans are a great source of plant protein, complex carbohydrates, fiber, micronutrients, and antioxidants. Pinto beans are commonly used to make refried beans, chile con carne, and work well cooked on their own with spices, in soups, stews, salads, and chilis.

Nutrition Facts of Pinto Beans, per 100-gram serving of beans, pinto, mature seeds, cooked, boiled, without salt (17)

  • Calories: 143 calories
  • Protein: 9.0 grams
  • Fat: 0.7 grams
  • Carbs: 26.2 grams
  • Fiber: 9.0 grams

9. Chickpeas

Also known as garbanzo beans, chickpeas are another popular legume leading in plant-based protein content. Chickpeas offer a variety of health benefits including a high fiber content, which aids in digestion, blood sugar regulation, and weight loss (18). Dried and canned chickpeas work well in meatless meals such as curries, soups, stews, and salads, or as meat substitutes for tuna or chicken salad sandwiches, burgers, and tacos.

Nutrition Facts of Chickpeas, per 100-gram serving of chickpeas (garbanzo beans, bengal gram) mature seeds, cooked, boiled, without salt (19)

  • Calories: 164 calories
  • Protein: 8.9 grams
  • Fat: 2.6 grams
  • Carbs: 27.4 grams
  • Fiber: 7.6 grams

10. Black Beans

Much like white beans and pinto beans, black beans are another plant protein-rich food. Cooked black beans contain over 15 grams of protein per 1 cup serving and by serving them with whole grains such as rice, you can create a meal with complete proteins. Black beans work well in salads, soup, stews, chilis, bean burgers, sauce, and dips.

Nutrition Facts of Black Beans, per 100-gram serving of beans, black, mature seeds, cooked, boiled, without salt (20)

  • Calories: 132 calories
  • Protein: 8.9 grams
  • Fat: 0.5 grams
  • Carbs: 23.7 grams
  • Fiber: 8.7 grams

Ranking of Plant-Based Proteins

Here is a ranking of plant-based protein foods per 100 grams and 1-cup cooked serving (21).

Plant FoodProtein per 100 grams, cookedProtein per 1 cup, cooked
Seitan25.9 grams43.0 grams
Tempeh20.3 grams33.7 grams
Sprouted Grain Bread13.2 grams5.3 grams
Edamame11.9 grams18.4 grams
Extra-Firm Tofu10.0 grams23.9 grams
White Beans9.7 grams17.4 grams
Lentils9.0 grams17.9 grams
Pinto Beans9.0 grams15.4 grams
Chickpeas 8.9 grams14.5 grams
Black Beans8.9 grams15.2 grams
Infographic of plant-based foods protein-to-calorie ratio based on the percentage of calories from protein.

Plant-Based Protein-to-Calorie Ratio

One of the best ways to measure the efficiency of a food’s protein content is to consider its protein-to-calorie ratio (PTC ratio); the amount of protein relative to the amount of calories in a food. PTC ratio considers the total amount of protein a food contains relative to its calorie content.

Given almost all foods contain a combination of macronutrients, protein, carbohydrates, and fats, which provide a different number of calories per gram (protein and carbohydrates = 4 calories per gram, fat = 9 calories per gram), certain foods will contain more fat and carbohydrates per gram than protein, making them less “efficient” protein sources.

Foods with a higher PTC ratio provide a greater percentage of calories from protein, while foods with a lower PTC ratio provide a smaller percentage of calories from protein. Choosing protein sources, particularly plant-based protein sources, with a higher PTC ratio can increase protein intake more efficiently, particularly for individuals trying to maintain a calorie deficit.

Although high-protein nuts and high-protein seeds should most certainly be included in a healthy diet plant-based or not, and contribute to protein intake, they have a very low PTC ratio making them less efficient sources of plant-protein compared to beans and lentils and certain high-protein grains. It is for this reason that the suggested serving size and portion size for nuts and seeds are much lower than those for soy products, beans, lentils, and whole grains.

Here is a ranking of plant foods based on their percentage of calories from protein (21).

Plant FoodProtein per 100 gramsCalories per 100 grams% Calories from Protein
Seitan17.910766.9%
Extra-Firm Tofu10.08348.1%
Tempeh20.319242.3%
Edamame11.912139.3%
Soy Milk3.62837.4%
Lentils9.011631.1%
Split Peas8.311828.3%
Sprouted Grain Bread13.218828.1%
White Beans9.713928.0%
Black Beans8.913226.8%
Pinto Beans9.014325.2%
Hemp Seeds31.655322.9%
Chickpeas8.916421.6%
Farro5.512317.9%
Spelt5.512717.3%
Peanuts23.258815.8%
Quinoa4.412014.7%
Chia Seeds17.049013.9%
Pistachios20.559813.7%
Almonds21.462613.7%
Sunflower Seeds18.960912.4%

Other Sources of Plant-Based Protein

While have a lower protein-to-calorie ratio than other plant-based protein sources, certain whole grains, nuts, seeds, and non-dairy milks contain decent levels of plant protein and can be helpful contributors to overall protein intake. Here is a list of additional plant-based protein sources ranked by recommended serving size:

Whole Grains:

  • 1 cup cooked spelt = 10.7 grams of protein
  • 1 cup cooked quinoa = 8.14 grams of protein
  • 1 cup cooked farro = 8.0 grams of protein

Legumes:

  • 1 cup of soy milk = 8.66 grams of protein
  • 1 cup cooked split peas = 8.34 grams of protein
  • 1 cup cooked kidney beans = 15.3 grams of protein

Nuts and Seeds:

  • 1 ounce hemp seeds = 8.96 grams of protein
  • 1 ounce sunflower seeds = 8.56 grams of protein
  • 1 ounce peanuts = 6.58 grams of protein
  • 1 ounce almonds = 6.07 grams of protein
  • 1 ounce pistachios = 5.81 grams of protein
  • 1 ounce chia seeds = 4.68 grams of protein
  • 2 tablespoons of almond butter = 6.65 grams

Plant-Based Protein FAQs

Which plant foods are high in protein?

Seitan, tofu, and sprouted grain bread are the top 3 plant-based protein sources per 100-gram serving.

How to get 40 grams of protein without meat?

You can create a balanced meal with 40 grams of plant-based protein by pairing a variety of plant-protein sources together. For example, you can make a vegetarian curry with 3 ounces of extra-firm tofu, 1 cup of cooked lentils, 1/4 cup of coconut milk, 2 cups of broccoli, 1/4 cup of greens peas, and 1 cup of cooked brown rice to create a meatless meal with 40 grams of plant-based protein.

How to get 100g of protein without meat?

Here is a sample meal plan with 100 grams of plant-based protein:
Breakfast:
1/2 cup rolled oats
1 cup soy milk
1 banana
1/2 cup blackberries
2 tablespoons peanut butter
Lunch:
2 cups lettuce
1 cup cooked quinoa
1 cup prepared edamame
1/2 cup cherry tomatoes
1/4 cup bell pepper
1/4 avocado
Dinner:
4 ounces extra-firm tofu
1 cup brown rice cooked
2 cups broccoli
1/2 cup carrots
1 cup kale
1 tablespoon hemp seeds
Snacks:
2 slices sprouted bread
1/4 cup hummus
1 scoop plant-based protein powder

What plant-based proteins contain all essential amino acids?

Soybeans and soy products (tempeh, tofu, edamame, soy milk), quinoa, buckwheat, hemp seeds, spirulina, and nutritional yeast are plant proteins that contain all essential amino acids. However, it’s important to note that these plant-based foods do not contain all essential amino acids in the optimal ratios, therefore, consuming a wide variety is important.

The Bottom Line

The best plant-based protein sources are tempeh, seitan, sprouted grain bread, edamame, extra-firm tofu, white beans, lentils, pinto beans, chickpeas, and plant beans. Most plant-based proteins are incomplete proteins and, therefore, should be paired with other plant foods or consumed in a wide variety to create complete protein sources.

Mediterranean Meal Prep Bowls

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These Mediterranean meal prep bowls are perfect for quick, easy, and healthy lunches or dinners. The combination of grilled chicken, fresh veggies, hummus, and feta cheese ensures the bowls are a well-balanced meal with 38 grams of protein.

Mediterranean meal prep bowls with hummus and parsley on the side with a fork and a tea towel.

I don’t know about you, but office lunches always used to stump me. Whether I was out of leftovers or just couldn’t think of something tasty and easy to make, packing lunches was always the last thing on my to-do list and something I could just never get ahead of.

Fortunately, these Mediterranean bowls are a great solution to all of your meal prep problems. Not only do these bowls come together in a matter of minutes – yes, minutes – but they keep well in the fridge for days to come, which makes them perfect for healthy meal prep.

Four Mediterranean meal prep bowls in glass containers.

Why You’ll Love Them

  • Quick and Easy – Ready in 30 minutes, these bowls are great for meal prep.
  • High in Protein – The combination of chicken, hummus, and feta cheese ensures that these Mediterranean bowls contain almost 40 grams of protein per serving.
  • Full of Flavor – The mixture of colors and textures allows you to eat with your eyes and your tastebuds.
Ingredients for Mediterranean bowls for meal prep: chicken breasts, coucous, hummus, arugula, cherry tomatoes, cucumber, red onion, kalamata olives, feta cheese, chicken broth, parsley, olive oil, lemon juice, garlic powder, dried oregano, salt, and pepper.

Ingredients + Substitutions

  • Chicken – To add some protein. I used chicken breasts but chicken thighs would also work.
  • Couscous – To add some complex carbohydrates. If you’re not a fan of couscous, cooked quinoa, white rice, or brown rice would also work well.
  • Hummus – To add some more protein and healthy fats. You can use plain or flavored hummus.
  • Veggies – A combination of tomatoes, cucumber, and red onion to add some micronutrients. I used cherry tomatoes but grape tomatoes. Roasted red peppers or bell peppers would also work well.
  • Arugula – To add some leafy greens and fiber. Spinach, spring mix, or mixed greens would also work well.
  • Feta Cheese – To add some more protein, as it’s one of the highest protein cheeses, and healthy fats.
  • Herbs and Spices – A combination of garlic powder and dried oregano to season the chicken breasts, and fresh parsley to add some freshness to the bowls.
  • Broth – To cook and flavor the couscous.
  • Olive Oil – To cook the chicken and dress the veggies.
  • Lemon Juice – To balance the dressing. I used fresh lemon juice but concentrate will also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for quinoa and use certified gluten-free broth or water.

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

Meal prep layout for Mediterranean bowls with cooked couscous, fresh vegetables, feta cheese, kalamata olives, arugula, and lemon wedges.

Red’s Nutrition Tip

While many people think couscous is a grain or seed, it is actually a form of wheat-based pasta made from semolina flour. There are many different types of couscous, including Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous, all of which would work well in this recipe and add a boost of protien to the recipe since wheat is one of the highest protein grains.

Serving Suggestions

The combination of grilled chicken, couscous, fresh vegetables, and hummus ensures that these bowls create a balanced meal with protein, carbohydrates, fiber, and healthy fats. That said, you can adapt the bowls to suit your personal dietary needs, for example:

  • To make them higher in protein, cook an additional 1/2 pound of chicken breasts and add them to the bowls.
  • To make them lower in carbohydrates, swap the couscous for cauliflower rice.
  • To add more healthy fats, top the bowls with some tahini dressing and/or avocado.
  • To add more fiber, swap the couscous for chickpeas, lentils, or roasted sweet potatoes, and/or add broccoli or carrots.
Close up of a meal prep Mediterranean bowl with a fork.

Storage

Once prepped, the Mediterranean meal prep bowls can be stored in airtight containers in the fridge for up to 4 days. The bowls cannot be frozen.

More Mediterranean Bowls and Couscous Recipes:

Slow Cooker Beef and Barley Soup

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Loaded with veggies, whole grains, and tender beef, this slow cooker beef and barley soup is an easy crockpot recipe that is perfect for cold weather. Serve it with crusty bread for a healthy and hearty-warming feast.

Bowl of slow-cooker beef and barley soup on a wooden cutting board with fresh parsley on top, crusty bread on the side, and a spoon and tea towel.

When the weather cools down, there is nothing like a good slow cooker recipe. Not only can you get everything ready in the morning and come home to a delicious meal, but the low and slow cooking method helps to add a depth of flavor that is hard to get with quick meals, and this hearty soup recipe does exactly that.

While it is technically a soup, this crockpot beef barley soup has a thick and rich stew-like, stick-to-your-rib texture that is absolutely delicious. Whether you’re enjoying it as a weeknight meal, a weekend lunch, or a high-protein meal prep idea, I am confident you’re going to love this recipe.

Slow cooker beef barley soup in a crockpot with a serving spoon and parsley on top.

Why You’ll Love It

  • Easy to Make – Made it a crockpot with minimal prep time, this is a simple recipe you can set and forget.
  • High in Protein – With 40 grams of protein per serving, this slow-cooker beef and barley soup is packed full of protein.
  • High in Fiber – The combination of barley and veggies ensures that this recipe has 7 grams of fiber per serving.
Ingredients for crockpot beef barley soup: beef stew meat, pearl barley, onion, carrots, celery, garlic, beef broth, Worcestershire sauce, tomato paste, olive oil, thyme, bay leaf, salt, and pepper.

Ingredients + Substitutions

  • Beef – To ensure the soup is protein-packed. The recipe calls for chuck roast, as I think it provides the best flavor and texture, but you can use any cubed beef stew meat you enjoy or have on hand. You can also use ground beef if preferred, see the notes section of the recipe card for details.
  • Pearl Barley – To add some carbohydrates and fiber. If you can’t find barley you can use brown rice instead.
  • Onion and Garlic – To flavor the soup. The recipe calls for a 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.
  • Carrots and Celery – To add some veggies and flavor the beef and barley soup.
  • Worcestershire Sauce – To flavor the broth, although optional.
  • Tomato Paste – To ensure the broth is rich and thick. Tomato sauce will also work, see the notes section of the recipe card for details.
  • Herbs – A combination of thyme and bay leaf to flavor the soup. The recipe calls for fresh thyme, but you can use dried thyme if needed, see the notes section of the recipe card for details.
  • Beef Broth – To add some more protein and further flavor the soup, however, you can use water if preferred.
  • Olive Oil – To add some healthy fats and sear the beef stew meat.
  • Salt and Pepper – To season.
Cast-iron skillet with raw beef stew meat.
Cast-iron skillet with seared beef stew meat.

Dietary Adaptions

To Make it Gluten-Free: Swap the barley for brown rice and use certified gluten-free beef broth.

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

Slow cooked with seared chuck roast stew meat.
Slow cooker with cooked stew meat, onion, carrots, celery, and garlic.

Red’s Nutrition Tip

While beef is often thought of as an “unhealthy” protein source, it’s actually one of the most nutrient-dense cuts of meat. In fact, the nutritional differences between chicken and beef are much fewer than you may think, especially when you opt for lean cuts of beef like I’ve done in this crockpot beef barley soup.

Slow cooker with stew meat, vegetables, tomato paste, Worcestershire sauce, and broth.
Slow cooker with stew meat, veggies, broth, pearl barley, thyme sprigs, and bay leaf.

Serving Suggestions

This crockpot beef barley soup is a balanced meal with protein, complex carbohydrates, fiber, and healthy fats. It can be enjoyed on its own as a complete meal or served with sides and toppings to meet your personal calorie or macro needs, for example:

  • To increase the protein content, add a 1/2 pound of beef to the recipe and/or serve it with a dollop of Greek yogurt or skyr on top.
  • To decrease the fat content, use extra-lean beef stew meat.
  • To increase the fiber content, enjoy an additional 2 cups of vegetables to the recipe, such as carrots or broccoli, and/or serve the beef barley soup with a side of crusty bread.
Cooked beef and barley soup in a crockpot with fresh parsley on top.

Storage + Reheating

To Refrigerate: Allow the beef and barley soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 3-4 days.

To Freeze: Once cooled, the soup can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: Reheat the slow-cooker beef barley 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 a white bowl of slow-cooker beef barley soup with parsley on top and a side of crusty bread.

More Slow-Cooker Recipes:

Metabolism 101: How Do You Burn Calories?

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From fast metabolism to slow metabolism, there are a lot of buzzwords in the fitness and nutrition industry when it comes to metabolism but what exactly do they mean, if anything at all? Here is everything that you need to know about your metabolism and how it works.

Pile of healthy foods on dark background including bread, fruit, vegetables, whole grains, cheese, meat, fish, lentils, nuts, and seeds.

Table of contents

What is metabolism?

Metabolism is the sum of all reactions that occur throughout the body within each cell that provide the body with energy (1). The energy we consume from food and beverages is converted into energy that fuels all of the vital processes that are continuously occurring inside the body that allow for life and normal functioning. The body’s rate of energy production, measured in calories, is affected by factors such as sex, height, age, exercise, diet, hormone health, and disease.

How does metabolism work?

There are two primary chemical reactions involved in metabolism: catabolism and anabolism. Catabolic reactions govern the breakdown of food to obtain energy, while anabolic reactions use the energy produced by catabolic reactions to synthesize larger molecules (2). Both catabolic and anabolic reactions are critical to maintaining life.

  • Catabolism: The breakdown of molecules to obtain energy. This includes the breakdown of macronutrients (proteins, carbohydrates, and fats) into their simpler forms to provide the body with energy and the basic building blocks required for growth.
  • Anabolism: The synthesis of all compounds required by the cells. This includes growth and repair, which utilize energy that comes from our food.

The majority of the energy (calories) we consume daily is used to keep catabolic and anabolic reactions operating in the body, while a smaller portion of the energy (calories) we consume is utilized to fuel activity.

Infographic of the components of metabolism; Total Daily Energy Expenditure (TDEE ) = Basal Metabolic Rate (BMR) + Thermic Effect of Food (TEF) + Exercise Activity Thermogenesis (EAT) + Non-Exercise Activity Thermogenesis (NEAT).

Components of Metabolism

There are four main components of metabolism (3, 4):

  1. Basal Metabolic Rate (BMR)
  2. Thermic Effect of Food (TEF)
  3. Exercise Activity Thermogenesis (EAT)
  4. Non-Exercise Activity Thermogenesis (NEAT)

TDEE = BMR + TEF + EAT + NEAT

Each component of metabolism utilizes energy and makes up our total daily energy expenditure (TDEE).

What is Basal Metabolic Rate (BMR)?

Your basal metabolic rate (BMR) is the amount of energy used by the body at rest or for your most basic life-sustaining functions. Even when you’re resting, your body requires energy for breathing, circulation, nutrient processing, adjusting hormone levels, and cell production. The body’s BMR accounts for the largest amount of energy expended daily, approximately 70% of total daily energy expenditure (3, 5). BMR is influenced by various factors including sex, age, height, fat mass, fat-free mass, and hormones (6, 7, 8).

Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR), however, there is a small difference between the two. BMR and RMR both measure the amount of energy – in calories – the body needs to stay alive and function properly, however, RMR accounts for additional low-effort daily activities on top of basic body functions. These low-effort activities include things such as eating or using the bathroom (9). For this reason, there is roughly a 10% difference between your BMR and your RMR, since RMR accounts for slightly more energy expended each day (10).

What is the Thermic Effect of Food (TEF)?

The thermic effect of food (TEF), also known as diet-induced thermogenesis, is the energy expended to digest, metabolize, absorb, and store the food that you eat (11). TEF represents approximately 10% of the energy you expend each day, however, it is influenced by age, meal timing, and the macronutrient composition of your meal (3).

Each macronutrient – protein, carbohydrate, and fat – requires a certain amount of energy to be digested by the body, which can be expressed as a percentage of the energy that they contain (12):

  • Thermic Effect of Fats = 0-3%
  • Thermic Effect of Carbohydrates = 5-10%
  • Thermic Effect of Protein = 20-30%

Of all three macronutrients, protein has the highest thermic effect of food, meaning that the body requires more energy to break down 1 gram of protein compared to 1 gram of carbohydrate or fat.

What is Exercise Activity Thermogenesis (EAT)?

Exercise activity thermogenesis (EAT) is the energy expended by the body for physical movement. EAT accounts for periods of intentional exercise, such as going for a run, lifting weights, going for a swim, or doing a workout. Of all components of metabolism, EAT varies the most as it is dependent upon how active you are each day and can account for anywhere from 5% to 30% of your total daily expenditure depending on the individual (3, 13).

What is Non-Exercise Activity Thermogenesis (NEAT)?

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise (14). This ranges from the energy expended walking to the bathroom, standing, cooking, cleaning, and fidgeting. Your NEAT accounts for approximately 15% of your total daily energy expenditure (3).

What is a “slow” metabolism or “fast” metabolism?

Since metabolism is the sum of all the energy your body expends throughout the day, the terms “slow metabolism” and “fast metabolism” generally refer to how little or how much energy your body expends per day. Given certain components of metabolism, namely basal metabolic rate (BMR), are influenced by factors outside of our control, including age, sex, height, and genetics, metabolism is sometimes classified as “slow” or “fast” based on these factors.

Generally speaking, men tend to have a higher BMR than women; larger individuals tend to have a higher BMR than smaller individuals, and BMR increases rapidly before the age of one and gradually decreases after the age of 60 (15, 16).

While fast or slow metabolism are not technical terms, put simply, the more calories your body naturally burns at rest the faster your metabolism, and the fewer calories your body burns at rest the slower your metabolism.

Although less common, some individuals may suffer from a metabolic disorder which occurs when abnormal chemical reactions disrupt normal metabolic processes in the body. Examples of metabolic disorders include diabetes, Gaucher’s disease, and hemochromatosis (17).

How does metabolism impact weight?

Metabolism has a direct impact on weight loss and weight gain. Weight is fundamentally driven by energy balance; the relationship between “energy in” vs. “energy out”, which is defined by the laws of thermodynamics, and dictates whether weight is lost, gained, or remains the same. Put simply:

  • To maintain weight, energy intake (calories consumed) must equal energy expenditure (calories burned).
  • To lose weight, energy expenditure (calories burned) must exceed energy intake (calories consumed) to create a calorie deficit.
  • To gain weight, energy intake (calories consumed) is greater than energy expenditure calories burned to create a calorie surplus.

When more calories are consumed than required for total daily energy expenditure (TDEE), the excess is stored primarily as adipose tissue, also known as body fat, as a form of stored energy (18). Conversely, when fewer calories are consumed than required for TDEE, the body will utilize the energy it has previously stored by burning body fat.

Does diet impact metabolism?

Yes, the amount and type of food you eat have a direct impact on your metabolism.

Given that the thermic effect of food (TEF) is a component of your total daily energy expenditure (TDEE), the macronutrient composition of your meal has a direct effect on how much energy your body expends to digest it. Since protein has the highest TEF, 10% to 30% higher than carbohydrates or fat, a protein-rich diet can help to increase your metabolism, as well as support the development and maintenance of lean muscle mass, which has a direct impact on BMR. Although there is limited evidence, some research suggests that high-carb meals produce a greater thermic effect when compared with high-fat meals (11).

Moreover, how many calories you choose to eat and for how long also has a direct impact on metabolism. Extended periods of undereating in a calorie deficit, extreme or not, can cause BMR to slow due to a phenomenon known as metabolic adaption. Also known as adaptive thermogenesis, metabolic adaption is a natural built-in protection mechanism the body uses to maintain homeostasis by causing the body to become more efficient at using energy and burn fewer calories in the process, a common cause of weight loss plateaus.

Does muscle increase metabolism?

Since basal metabolic rate (BMR) is influenced by body composition or an individual’s muscle-to-fat ratio, when you increase muscle mass you increase your metabolism. Total lean mass, or the total weight of your body minus the weight from fat mass, takes a lot of energy to maintain. Individuals with a higher degree of lean muscle will generally have a higher metabolic rate than individuals with lower levels of lean muscle mass (19, 20).

Generally speaking, less body fat and more muscle will result in a higher basal metabolic rate, while more body fat and less muscle will result in a slower higher basal metabolic rate. Therefore, if you build muscle, you will increase your BMR, however, if you lose muscle, you will decrease your BMR.

Does exercise increase metabolism?

Exercise has a direct impact on metabolism since exercise activity thermogenesis (EAT) influences the total daily energy expenditure (TDEE) or the total amount of calories expended per day. While basal metabolic rate (BMR) accounts for the majority of the energy expended by the body, exercise still plays a very important role in metabolism and overall health.

Not only does exercise directly increase energy expenditure during the activity itself but the increase in metabolic activity from exercise can outlast your workout. Depending on the duration and intensity of your physical activity, your metabolism can continue to burn calories at complete rest due to the result of rising oxygen consumption after workouts known as excess post-exercise oxygen consumption or EPOC (21).

Interestingly, while aerobic activities such as running, cycling, or swimming burn more calories during exercise, anaerobic activities such as weightlifting or interval training can help you expend more energy after exercising as they have a higher EPOC (22). After a resistance training workout, your body continues to burn calories as your muscles recover throughout the day.

Moreover, not only do anaerobic exercises that build muscle, such as resistance training, increase metabolism through increased EPOC but the maintenance of lean muscle mass itself increases total daily energy expenditure by increasing BMR and, therefore, overall metabolism.

Does metabolism slow with age?

Contrary to popular belief, metabolism does not slow with age. In 2021, a large study – the most comprehensive on the topic to date – was released which demonstrated that until the age of 60, age has very little impact on our basal metabolic rate. Using data from nearly 6,500 people, ranging in age from 8 days to 95 years, researchers discovered that there are four distinct periods of metabolic life (23):

  • From infancy until age 1, when calorie burning is at its peak, metabolic rate surges until it is about 50% higher than the adult rate,
  • From age 1 to 20, metabolism gradually slows by about 3% a year,
  • From age 20 to 60, metabolism holds steady,
  • And from age 60 onward, metabolism declines by about 0.7% a year.

Although people gain a pound and a half per year during adulthood, on average, this weight change cannot be attributed to a slowing metabolism. While metabolic rate does very gradually decline over the age of 60, before this point, it is primarily dietary and lifestyle factors that are the largest contributing factors to changes in weight.

What causes slow metabolism?

Looking back at the components that influence metabolism (BMR, TEF, EAT, and NEAT), several aspects can contribute to slow metabolism, some controllable and some not.

  • Height: Quite simply, the smaller you are the less energy you need so the slower your BMR will be.
  • Sex: Generally speaking, women have a slightly lower BMR than men.
  • Underrating Protein: Protein has the highest thermic effect of food (TEF); therefore, underrating protein will result in a slower metabolism.
  • Skipping Resistance Training: More muscle mass = faster metabolic rate. While all forms of activity support overall health, resistance training has a direct impact on metabolism as it supports the development and maintenance of muscle mass.
  • Not Engaging in Intentional Exercise: If you move your body but you’re not engaging in intentional exercise (run, workout, class, etc..) you’re leaving unexpended calories on the table.
  • Limited Daily Movement: If you’re engaging in intentional exercise but don’t move your body regularly outside of the gym/run/class, you’re once again leaving unexpended calories on the table.
  • Chronic Dieting/Undereating Calories: Chronic dieting and undereating can cause metabolic adaptation and BMR to decrease to ensure you burn fewer calories at rest to compensate for the lack of calories. Long-term consumption of fewer than 1,000 calories per day can have a significant impact on basal metabolic rate (24, 25, 26).

Fortunately, while some of the factors are outside of your control, several factors are within your control and there are plenty of ways to increase slow metabolism.

Infographic on ways to speed up your metabolism.

How to Speed Up Your Metabolism

While many of the factors that influence metabolism are outside of our control, such as age, height, and genetics, many factors within our control can help to increase metabolic rate. Although you most certainly can’t “boost” your metabolism, focusing on the factors within your control can help to increase your metabolic rate and total daily energy expenditure.

1. Eat more protein.

Due to the high thermic effect and other factors, a high protein intake tends to increase metabolism, while it also supports the development and maintenance of lean muscle, which helps keep BMR strong. While exactly how much protein you need to support your goals will vary from one individual to the next, as the recommended protein intake for weight loss and maximizing muscle growth can be as high as 0.7 to 1.0 grams per pound of body weight per day, aim to consume, at least, one palm-sized portion of protein at every meal.

Moreover, research has consistently shown that weight loss programs based on physical activity alone are less effective than programs that combine diet and exercise in both the short and long-term.

2. Resistance train to build muscle.

Prioritizing resistance and strength training will help you build and maintain lean muscle mass, which directly increases your basal metabolic rate (BMR), exercise activity thermogenesis, and overall metabolism. Our resting energy expenditure is largely dependent on our fat-free mass, therefore, the more muscle mass we build through resistance training, the higher our resting energy expenditure (27).

3. Exercise regularly. 

Be it walking, cycling, dancing, skiing, or swimming, engaging in intentional exercise regularly will help to increase your exercise activity thermogenesis (EAT), which is a factor in metabolism. Governing health bodies generally recommend a minimum of 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity physical activity per week (28).

4. Increase your NEAT.

Think of ways, outside of the gym and intentional exercise, to move your body more regularly. This will help to increase your non-exercise activity thermogenesis (NEAT), which is arguably the most underrated component of metabolism. Everything from playing with your kids to pacing while talking on the phone to picking up a basket instead of using a shopping cart can help to increase your NEAT.

5. Get good sleep.

Rest has a direct impact on your energy levels, hormone balance, and hunger cues. Go to bed at a decent hour and aim for 7-9 hours of uninterrupted high-quality sleep (29). Managing stress and prioritizing quality sleep is a secret weight-loss tool as it can help to keep your hormones, energy levels, and metabolism strong.

The Bottom Line

Metabolism is the sum of all processes that occur in the body and that provide the body with energy. Your metabolism, or total daily energy expenditure, is made up of your basal metabolic rate, thermic effect of food, exercise, and non-exercise activity, and is impacted by age, sex, height, muscle mass, hormones, and genetics. Your metabolism can be supported by various diet and lifestyle factors including consuming adequate protein, participating in regular exercise, prioritizing resistance training, and getting adequate high-quality sleep.

Greek Turkey Meatballs with Orzo and Tzatziki Sauce

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Turn dinner into a Mediterranean feast with these healthy Greek turkey meatballs with orzo and tzatziki! Filled with garlic and herbs, these meatballs are packed full of flavor, high in protein, and perfect for a weeknight dinner.

While bowl with Greek turkey meatballs with orzo with tomatoes, cucumbers, red onions, and feta cheese with tzatziki sauce drizzled on top.

There is nothing I love more than a good bowl dinner; add some protien, carbs, veggies, and a good sauce, and you’ve got yourself a delicious and balanced meal. I’ve shared many loaded bowl-style dinners before, like my sheet pan halloumi bowls and my Mediterranean steak bowls, so these baked Greek turkey meatballs with orzo and tzatziki are just another delicious (and easy) recipe you can add to your repertoire.

These Greek turkey meatballs are inspired by a traditional Greek meatball recipe, also known as keftedes. While typically made with beef and pork, I opted to make them with ground turkey to make the meatballs leaner and the overall dish higher in protein.

To ensure these bowls are full of flavor, I also added a homemade tzatziki sauce. While it is very easy to make, if you want to cut down on prep time, simply buy a store-bought tzatziki sauce instead.

Two bowls with Greek turkey meatballs with orzo and tzatziki sauce with pita bread, mint, forks, and a tea towel.

Why You’ll Love Them

  • High in Protein – With over 40 grams of protein per serving, these Greek turkey meatball bowls are healthy and protein-packed meals.
  • Full of Flavor – The combination of fresh herbs and tzatziki sauce ensures that each bite is full of Greek flavors.
  • Great for Meal Prep – The Greek turkey meatballs keep well in the fridge and freezer making them a great make-ahead meal.
Ingredients for Greek turkey meatball bowls: ground turkey, breadcrumbs, egg, red onion, garlic, tomatoes, cucumber, tzatziki sauce, orzo, kalamata olives, feta cheese, dried oregano, mint, dill, parsley, salt, and pepper.

Ingredients + Substitutions

  • Ground Turkey – To ensure the bowls are packed full of lean protein. I used lean ground turkey, however, you can use ground beef or chicken if preferred.
  • Egg – To bind the meatballs and add some more protein.
  • Breadcrumbs – To ensure the meatballs are moist and tender. You can use regular or panko breadcrumbs, or gluten-free breadcrumbs if needed.
  • Onion and Garlic – To flavor the turkey meatballs. The recipe calls for red 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.
  • Herbs – A combination of oregano, mint, dill, and parsley to flavor the meatballs and tzatziki.
  • Orzo – To add some complex carbohydrates. You can use regular or whole wheat pasta or use couscous or quinoa instead.
  • Veggies – A combination of red onion, cucumber, and tomatoes to add some Greek-style veggies.
  • Kalamata Olives – While optional, they add some more Greek flavors.
  • Feta – To add some more protein and some salty flavor.
  • Greek Yogurt – To make the homemade tzatziki sauce. You can use whole milk, 0% Greek yogurt, or regular yogurt instead. If you’re looking to save time, you can use store-bought tzatziki sauce.
  • Olive Oil – To dress the orzo.
  • Lemon Juice – To balance the flavors of the tzatziki sauce, you can also add some lemon zest if desired.
  • Salt and Pepper – To season.
Bowl with ground turkey, breadcrumbs, herbs, garlic, mint, oregano, salt and pepper.
Bowl with ground turkey mixture for meatballs.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free breadcrumbs and swap the orzo for quinoa.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt and use dairy-free feta cheese.

Baking sheet with rolled raw Greek turkey meatballs.
Baking sheet with baked Greek turkey meatballs.

Red’s Nutrition Tip

Pairing these Greek turkey meatballs with orzo, one of the highest protien grains, feta cheese, one of the best high protein cheeses, and tzatziki, made from Greek yogurt which is one of the best high-protein, low-calorie foods, helps to increase the overall protein content of the dish by over 15 grams per serving.

Serving Suggestions

These Greek turkey meatball bowls are a balanced meal idea with protein, complex carbohydrates, fiber, and healthy fats. They can also easily be customized to meet your personal dietary needs, for example:

  • To make them higher in protein, double the meatball recipe to add more turkey meatballs to every bowl.
  • To make them lower in fat, use 0% Greek yogurt and low-fat feta cheese and omit the olives.
  • To make them low-carb, swap the orzo for cauliflower rice.
  • To make them higher in fiber, add some leafy greens.
Bowl filled with salad, veggies, Greek turkey meatballs, and tzatziki with tea towel and a side of orzo salad, homemade tzatziki sauce, feta cheese, and fresh herbs.

Storage + Reheating

To Refrigerate: Allow the Greek turkey meatballs to cool completely, then add them to an airtight container and store them in the refrigerator for up to 4 days. The orzo, veggies, and tzatziki sauce can be stored in separate airtight containers in the refrigerator for up to 5 days.

To Freeze: Once cooled, you can freeze cooked meatballs by adding them to an airtight container and storing them in the freezer for up to 3 months. Freezing the orzo, veggies, and tzatziki sauce is not recommended.

To Reheat: Once thawed, the turkey meatballs can be reheated in the oven in a baking dish at 300°F for 10-15 minutes, or reheated in a pan on medium heat for 2-5 minutes or until warmed through. The meatballs can also be reheated in the microwave for 1-2 minutes or until warm.

Close up of a bowl with orzo salad, Greek yogurt meatballs, with tzatziki sauce, feta cheese, and fresh mint on top.

More Ground Turkey 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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