Stephanie Kay Nutrition

Real Food for Real Life

Zucchini Breakfast Cookies

Published on by

Filled with fresh zucchini, rolled oats, and naturally sweetened, these zucchini breakfast cookies are a healthy recipe that the whole family can enjoy to start the day.

Plate with two zucchini breakfast cookies with a bite taken out of one.

If you’re looking for a new grab-and-go summer breakfast, give this zucchini oatmeal breakfast cookies recipe a try! Not only is it great for busy mornings, but it’s a fun and different way to use up all of that extra zucchini and a good way to eat more veggies too.

Plus, while I designed these cookies as a healthy breakfast recipe, you could add some extra sweetness with some chocolate chips and enjoy them as a simple snack instead.

Stack of zucchini oatmeal breakfast cookies on a white plate with a cup of tea, bottle of milk, and cookies cooling on a wire rack in the background.

Why You’ll Love Them

  • Kid Friendly – These zucchini breakfast cookies are moist, flavorful, and low in sugar, which makes them a great breakfast or snack for toddlers and kids.
  • Full of Fiber – The combination of rolled oats and zucchini ensures that each cookie contains over 2 grams of fiber.
  • Freeze Well – These cookies keep well in the freezer for up to 3 months so they are great for meal prep or batch cooking.
Ingredients for zucchini breakfast cookies; rolled oats, all-purpose flour, baking powder, cinnamon, salt, zucchini, butter, applesauce, maple syrup, egg, and vanilla.

Ingredients + Substitutions

  • Zucchini – To add moisture and fiber to the cookies, and help add some more veggies to your day!
  • Oats – You can use rolled oats, old-fashioned oats, or quick oats; however, instant oats and steel-cut oats are not recommended.
  • Flour – The recipe calls for all-purpose flour, but you can use whole wheat flour if you’d like to add a little more fiber. You can also make them gluten-free by using 1-to-1 gluten-free flour, oat flour, or almond flour.
  • Butter – To add some healthy fats and ensure the cookies are moist.
  • Maple Syrup – To sweeten the cookies. You can use honey or brown sugar instead.
  • Egg – To bind the cookies. You can use a “flax egg” if needed.
  • Vanilla – To add flavorful.
  • Baking Powder – To ensure the cookies are fluffy.
  • Salt – To season.

While I didn’t include any, you can add some chocolate chips for a hint of sweetness if desired. See the notes section of the recipe card for details.

Large mixing bowl with maple syrup, melted butter, egg, and vanilla.
Large mixing bowl with mixed wet ingredients and shredded zucchini on top.

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to1- gluten-free flour, oat flour, or almond flour, and use certified gluten-free oats.

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

To Make them Egg-Free: Swap the egg for one “flax egg”.

Large mixing bowl with mixed wet ingredients and dry ingredients on top.
Large mixing bowl with zucchini oatmeal breakfast cookie batter.

How to Make Zucchini Breakfast Cookies

  1. Grate the zucchini. Using a box grater, grate the zucchini into fine strips. Transfer the grated zucchini to a tea towel or paper towel, wrap it up, and, holding it over the sink, squeeze out as much water as possible. Set aside.
  2. Mix the dry and wet ingredients. In a medium bowl, combine the rolled oats, flour, baking powder, cinnamon, and salt, stir and set aside. In a large bowl, whisk together the maple syrup, melted butter, egg, and vanilla extract, add the grated zucchini, and mix again, then add the dry ingredients and fold until well combined.
  3. Shape into cookies. Using a 1/3 cup measuring cup, scoop the batter onto a baking sheet lined with parchment paper, and shape it into large cookies.
  4. Bake until golden brown. Transfer the baking sheet to an oven at 375°F and bake for 18-22 minutes until the edges are golden brown. Remove the cookies from the oven and allow to cool on the baking sheet for 5 minutes and then transfer the cookies to a wire rack to cool completely.
  5. Serve and enjoy! Once cooked, the cookies can be eaten immediately or stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

You can find the detailed instructions in the recipe card below.

Zucchini oatmeal breakfast cookies cooling on parchment paper on a wire baking rack.

Red’s Nutrition Tip

When you hear the word “cookie” you may immediately think of something unhealthy, but the reality is that cookies are just a recipe and you can easily adapt a recipe to make a nutritious and delicious cookie you can enjoy for breakfast. In fact, these zucchini breakfast cookies are essentially the handheld version of a bowl of zucchini oatmeal and, with only 12 grams of natural sugar and 2 grams of fiber per cookie, they can certainly be enjoyed as a healthy breakfast by adults and kids alike.

Two zucchini breakfast cookies on a plate with a cup of tea, bottle of milk on a tea towel, and cookies cooling on a wire rack with parchment paper.

Serving Suggestions

These zucchini breakfast cookies are a great source of complex carbohydrates, fiber, and healthy fats on their own. However, to ensure they are a more balanced meal for breakfast, I would suggest serving them with a source of protein, such as:

Four zucchini oatmeal breakfast cookies on stacked on a plate with milk in the background.

Storage

Once completely cooled, these zucchini breakfast cookies can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

More Zucchini Recipes:

The Nutrition Pyramid of Priorities

Published on by

If you’re confused about whether you should be focusing on food groups or calories, or stressing over meal timing or supplements, the nutrition pyramid of priorities is a simple tool that can help you make informed decisions to help support your health goals.

Grey bowl with roasted chickpeas, dark green vegetables, sweet potatoes, radish, and hummus on a white tea towel with a glass of water.

Table of contents

Food Pyramid vs. Nutrition Priority Pyramid

The traditional food pyramid is a simplified nutrition pyramid that focuses on the major food groups. While this model indirectly touches on macronutrient intake and lightly touches on food quality, it misses many other important aspects of nutrition.

Although the USDA’s dietary guidelines, and many other governing health bodies around the world, have replaced the food pyramid with a new model, their model remains focused on the major food groups and exercise, with limited regard for the other aspects of a balanced diet.

Fortunately, a new pyramid model has emerged, known as the nutrition prioritization pyramid, which focuses on the big picture of nutrition for optimizing health, while preserving a hierarchy.

What is the Nutrition Prioritization Pyramid?

The Nutrition Prioritization Pyramid is a tool that highlights the most important aspects of nutrition but strategically prioritizes them using a pyramid model (1).

The pyramid includes all the most important dietary principles, including calories, macronutrients, micronutrients, meal timing, and supplements, while showcasing their relative impact on one another and your overall health.

Although all aspects of nutrition are important, they are not equally important, and by understanding which aspects have a greater impact on your overall health, you can make more informed decisions to support your progress and success.

The nutrition pyramid of priorities; consistency, lifestyle, food quality, food quantity, macronutrients, micronutrients, meal timing, and supplements.

The 8 Priorities of the Nutrition Pyramid

Here is a detailed breakdown of my version nutrition pyramid of priorities.

1. Consistency

While often overlooked, consistency is the foundation of any healthy diet. Although eating whole foods, the right amount of food, and the right balance of nutrients is important, if not done consistently their impacts are minimal, if any. Adherence and sustainability are two of the most important factors in an individual’s dietary success, therefore, it is important to create a lifestyle, exercise, and healthy eating habits that you can maintain for the long term (1).

It’s important to understand that you don’t need to follow a healthy lifestyle and diet 100% of the time, rather, consistency is created by adhering to the priorities of the nutrition pyramid most of the time.

2. Lifestyle

After consistency, lifestyle is the biggest part of the nutrition prioritization pyramid. Lifestyle includes everything from water intake to exercise, sleep, and stress management, and plays a vital role in your overall health. Even the best nutrition plan will fail if lifestyle factors are not accounted for, improved, and done consistently.

So, before jumping headfirst into a crash diet or the new fad diet, focus on improving your water intake, reducing your alcohol intake, improving your sleep habits, spending more time in nature, moving your body regularly, and creating healthy daily habits you enjoy and can maintain long-term.

3. Food Quality

Put simply, the quality of the food that you eat is the most important food factor in your overall health. Whole foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, are the most nutrient-dense foods and the ones that should comprise the majority of your diet and food choices.

Not only will prioritizing whole foods ensure you are organically consuming more nutrients and a better balance of macronutrients and micronutrients, but it will naturally impact how much you eat. Whole foods and minimally processed foods are far more satiating and less palatable than processed and ultra-processed foods, therefore, prioritizing your intake of unprocessed and minimally processed foods can help to control how many calories you are consuming without tracking a thing (2).

That said, there is room for everything in a healthy diet, even junk food and empty calories. Therefore, the objective should be to prioritize whole foods most of the time, roughly 80-90%, and indulge the rest of the time, roughly 10-20%.

4. Calories

How much you eat affects everything from your overall performance to health and weight. Being mindful of calorie intake is important to ensure you are not undereating or overeating for your personal health goals. Exactly how many calories an individual needs to consume can vary based on several factors, including age, sex, weight, height, and level of physical activity.

For weight-oriented goals, energy balance, also known as calorie balance, is key as it is the primary factor in weight management (3). For weight loss to occur, one must consume fewer calories than they are expending to create a calorie deficit, and for weight gain to occur, one more consume more calories than they are expending to create a calorie surplus.

While calories do not need to be tracked for general health, non-weight-related health goals, or even weight-related health goals, calories are the body’s primary source of energy, and consuming calories is vital for life.

5. Macronutrients

Unlike the different food groups, macronutrients are the building blocks of calories and the human body. Carbohydrates, protein, and fat make up the food that we eat and contain the sugars, starches, fiber, amino acids, and fatty acids our bodies need to operate and function optimally.

Carbohydrates and protein provide 4 calories per gram, while fats provide 9 calories per gram. Carbohydrates play key roles in digestion and gut health, glucose, and insulin action, as well as cholesterol and triglyceride metabolism; protein function as structural components in skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters; and fats support the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis (4, 5, 6).

In general, consuming balanced meals with a source of protein, carbohydrate, fiber, and fat can help to ensure you are consuming adequate protein, fiber, and calories to support your health goals. Moreover, specifically tracking macros and manipulating your macronutrient intake can improve body composition and/or performance, however, the exact ratio required depends on a variety of factors including your activity level, exercise style, and personal goals.

6. Micronutrients

The next level of the nutrition pyramid of priorities is micronutrients. Micronutrients refer to all of the vitamins and minerals required for the body to function and include everything from iron and magnesium to B vitamins and vitamin C.

By prioritizing food quality (i.e. eating more whole foods) and macronutrients (i.e. creating balanced meals), you can ensure you are consuming an adequate intake and balance of micronutrients in your diet. While specific situations and health conditions may require tracking or monitoring of specific vitamins and minerals, focusing on the other aspects of the nutrition pyramid is typically a more than adequate strategy for the average person.

7. Meal Timing

When you eat is far less than what and how much you eat. Although nutrient timing can be important for athletes, for the average person meal timing is essentially a non-issue. Whether you want to have a larger breakfast and lunch and a smaller dinner, eat 5 meals instead of 2 meals, or eat later or earlier in the day, as long as you are prioritizing nutrient-dense whole foods, eating balanced meals, and eating enough calories to support your goals, when you eat doesn’t matter.

Food quality is more important to overall health and research has shown that calorie intake is more important than meal timing when it comes to weight loss (7, 8). While breakfast is considered the most important meal of the day and it’s commonly recommended to not eat before bed, it is the overall intake of calories and energy balance that determines whether weight is lost, gained, or maintained, not when you eat.

In the end, it comes down to personal preference, your personal hunger cues, and what makes you feel your best. So, unless you are an athlete looking for every competitive edge you can get, meal frequency and meal timing are far less important than most people think.

8. Supplements

While supplements are one of the most commonly discussed aspects of nutrition, they are the smallest piece of the nutrition prioritization pyramid. Supplements are often said to be the “magic pill” or “silver bullet” of health and weight loss, however, they have the smallest impact on overall health and are meant to be a supplement to a healthy diet and lifestyle, not a replacement for one.

Protein powder, collagen powders, electrolytes, and multivitamins can all be beneficial; however, their effects and impacts will be largely negligible if other lifestyle and dietary habits are not addressed. So, before you run out and buy all of the powder and potions you can find, ensure that you are prioritizing sleep, managing stress, exercising regularly, focusing on whole foods, and eating a balanced diet.

The Bottom Line

The nutrition pyramid of priorities is a tool that can be used to prioritize efforts in creating a healthy and balanced diet. As opposed to the traditional food pyramid, which only focuses on the five food groups, the nutrition prioritization pyramid focuses on all aspects of nutrition including consistency, lifestyle, food quality, calories, macronutrients, micronutrients, meal timing, and supplements.

Mediterranean Steak Bowls

Published on by

Turn steak night into a Greek-inspired feast with these Mediterranean steak bowls. Filled with hummus, couscous, veggies, and juicy steak, these bowls are healthy, well-balanced, and full of flavor.

Two Mediterranean steak bowls with a side of crumbled feta cheese, chopped parsley, and lemon wedges.

In the summer months, I’m all about quick and easy. While I want my meals to be delicious and nutritious, when the weather heats up, I want things to be as simple as possible without forgoing flavor, and these Mediterranean steak bowls do exactly that.

The combination of steak, couscous, veggies, and hummus ensures that these bowls are a well-balanced meal filled with protein, carbohydrates, fiber, and healthy fats, and they work equally well for lunch, dinner, or meal prep. Plus, once you get the basics down you can use different grains, veggies, sauces, and dressings to make these steak bowls just the way you like them.

Close up of a Mediterranean steak bowl with a fork and feta cheese on top.

Why You’ll Love Them

  • Quick and Easy – With a 15-minute cooking time, this Mediterranean steak bowl recipe is perfect for a quick weeknight meal.
  • High in Protein – With over 35 grams of protein and 9 grams of fiber per bowl, each Mediterranean steak bowl is protein-packed and well-balanced.
  • Full of Flavor – To combination of juicy steak, creamy hummus, crunchy veggies, and salty feta ensures that these bowls are full of colors, textures, and flavors.
  • Great for Meal Prep – These steak bowls also keep well in the fridge, making them a great meal prep idea for weekday lunches.
Ingredients for Mediterranean steak bowls; flank steak, couscous, lettuce, tomato, cucumber, red onion, pitted Kalamata olives, feta cheese, parsley, hummus, olive oil, Dijon mustard, garlic, and lemon.

Ingredients + Substitutions

  • Steak – To add a good source of animal protein. I used flank steak in my recipe, but you can use any type of steak you enjoy, sirloin steak or tenderloin steak would work very well.
  • Couscous – To add a source of complex carbohydrates. I used regular couscous but pearl couscous would also work well, or you could use quinoa instead.
  • Hummus – To add some healthy fats and Mediterranean flare. I recommend using regular or garlic hummus, homemade or store-bought hummus both work, but if you’re not a fan of hummus, tzatziki sauce would also work well.
  • Veggies – To add some fiber and micronutrients. I used a combination of lettuce, tomatoes, cucumber, and red onion in the bowls, but you could truly use any veggies you like. Bell peppers, cherry tomatoes, carrots, and broccoli would also work well.
  • Kalamata Olives – To add some more healthy fats, although optional.
  • Feta Cheese – To add a salty bite and some more protein and healthy fats. You could also add a dollop of regular yogurt or Greek yogurt if you like.
  • Olive Oil – To marinate the steak and dress the veggies.
  • Balsamic Vinegar – To marinate the steak.
  • Dijon Mustard – To thicken the steak marinade.
  • Lemon Juice – To dress the veggies. If you’re using fresh lemons, you can add some lemon zest, but if you don’t have lemon juice you can use red wine vinegar instead.
  • Fresh Parsley – To add some freshness and leafy greens, a bit of fresh mint would also work well.
  • Salt and Pepper – To season.

Dietary Adaptions

To Make them Gluten-Free: Swap the couscous for gluten-free couscous or use quinoa instead.

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

Plate of sliced steak, bowls of cooked couscous, bowl of veggies with lemon dressing, a bowl of feta, and a bowl of chopped lemon wedges.

How to Make Mediterranean Steak Salad Bowls

  1. Marinate the steak. In a large bowl, add the olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper and whisk until well combined. Add the steak, toss to coat in the marinade, and transfer to the fridge for at least 20 minutes or up to 12 hours.
  2. Cook the couscous. In a medium saucepan, bring water, salt, and olive oil to a boil, then add the couscous, stir to combine, cover, remove from the heat, and let stand for 5 minutes, then fluff with a fork.
  3. Grill the steak. Heat a grill, grill pan, or cast-iron skillet to medium-high heat, then add steak and cook for 4-5 minutes per side for medium-rare, or with additional time until desired doneness. Once cooked, transfer steak to a cutting board and allow to rest for 5 minutes and then slice – against the grain – into thin strips.
  4. Prep the veggies. Add the chopped lettuce, tomatoes, cucumber, red onion, and kalamata olives to a large bowl, drizzle with olive oil and lemon juice, and gently toss until well combined.
  5. Assemble the bowls. Layer the bowls with a spread of hummus, some couscous, veggies, sliced steak, feta cheese, and fresh parsley to serve.
  6. Serve and enjoy! The bowls can be enjoyed immediately or the components can be stored in airtight containers in the fridge for up to 4 days.

You can find the detailed instructions in the recipe card below.

Close up of grey bowl with sliced flank steak, couscous, hummus, lettuce, tomatoes, red onion, olives, and feta cheese.

Red’s Nutrition Tip

Steak, or red meat in general, is one of those foods people think are unhealthy but very nutrient-dense. Not only is beef a great source of iron, zinc, choline, and B vitamins, but lean cuts of beef are nutritionally very similar to chicken. That said, you can certainly use chicken in the bowls if you prefer.

Serving Suggestions

These Mediterranean steak bowls are packed full of protein, carbs, fiber, and healthy fats, and are a balanced meal on their own, however, you can easily adapt them to suit your own dietary needs. For example:

  • To make them higher in protein, cook a large portion of steak and add a few extra slices of steak and feta to each bowl.
  • To make them higher in fiber, swap the couscous for cooked lentils, chickpeas, or brown rice, and add some broccoli to the salad.
  • To make them low carb, omit the couscous or swap it for cauliflower rice.
  • To make them low fat, swap the steak for chicken breast and omit the amount of oil added or swap it for lemon juice instead.
  • To reduce the calorie content, swap the beef for chicken and add half the amount of hummus and feta to the bowls, or simply reduce the serving sizes overall.
Close up of a Mediterranean steak bowl with flank steak, couscous, hummus, and Greek salad.

Storage + Reheating

To Refrigerate: Allow the cooled steak and couscous to cool completely, then transfer the steak, couscous, vegetables (without dressing), and hummus and store them in airtight containers (separate or assembled) in the fridge for up to 4 days.

To Freeze: Once cooled, transfer the steak and couscous to airtight containers (separate or assembled) in the freezer for up to 3 months. The hummus and vegetables cannot be frozen.

To Reheat: Thaw the steak and couscous, transfer to a bowl then assemble the bowls, and reheat them in the microwave for 2-3 minutes until warm. Then add hummus, dressed vegetables, feta, and parsley to the bowls.

More Mediterranean Bowl Recipes:

Curried Couscous Chickpea Salad

Published on by

Filled with colorful vegetables and covered in a creamy curry dressing, this Moroccan-inspired curried couscous chickpea salad is the perfect combination of sweet, salty, and savory, and works well as a vegetarian main course or side dish to grilled meat.

Large white bowl of couscous chickpea salad with chopped cilantro, and almonds on top on the side.

I don’t know about you, but I can get into a salad with salads. Whether I’m using the same vegetables (hello, lettuce, tomatoes, and cucumbers!) or the same dressing (hello, balsamic!) my salad life can get a little mundane. So, if you’re like me and if you’re looking for a new (and different) hearty salad, this salad recipe is for you.

In my opinion, this curried couscous chickpea salad is the perfect salad for a summer BBQ. Not only does it mix things up from basic coleslaw or pasta salad, but the combination of sweet and salty flavors is the perfect accompaniment to grilled meat, fish, sausages, or burgers.

Close up of chickpea couscous salad with a serving spoon and lemon curry dressing in the background.

Why You’ll Love It

  • Quick and Easy – This chickpea couscous salad only requires minimal cooking and is ready in under 30 minutes.
  • High in Fiber – With 8 grams of fiber per serving, this veggie-loaded salad is packed full of fiber.
  • Full of Flavor – The sweet and savory curry salad dressing ensures this salad is full of flavor in every bite.
  • Great for Meal Prep – This salad keeps well for days making it a great make-ahead dish.
Ingredients for couscous chickpea salad; pearl couscous, red pepper, red onion, cucumber, cilantro, raisins, almonds, olive oil, mayonnaise, lemon, garlic, curry podwer, salt, and pepper.

Ingredients + Substitutions

  • Couscous – I used pearl couscous, also known as Israeli couscous, but you can use any type of couscous you like. Moroccan couscous, whole wheat couscous, and tri-color couscous would all work well. See the notes section of the recipe card for details.
  • Chickpeas – Also known as garbanzo beans, to add some plant-based protein and fiber. I used canned chickpeas but you can cook them from scratch if desired, see the notes section of the recipe card for details.
  • Vegetables – A combination of bell pepper, red onion, cucumber, and carrots to add color, fiber, and micronutrients. Some cherry tomatoes or grape tomatoes would also work well.
  • Raisins – To add a hint of sweetness to the salad. I used Thompson raisins but golden raisins and chopped dates would also work well.
  • Almonds – To add some crunch and healthy fats, cashews would also work well.
  • Fresh Herbs – A bit of fresh cilantro and mint to add some leafy greens, parsley would also work well.
  • Olive Oil – To make the curry salad dressing. I used extra virgin olive oil but you can use any olive oil you like; avocado oil would also work well.
  • Yogurt – To ensure the salad dressing is rich and creamy. You can use regular yogurt or Greek yogurt.
  • Lemon Juice – To balance the dressing with some acid. I used fresh lemon juice, but you can use lemon juice concentrate if needed.
  • Garlic – To flavor the dressing. I used a garlic clove but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Curry Powder – To flavor the dressing, ground turmeric would also work well. You can use any style of curry powder or ras el hanout, a Moroccan curry powder, or use ground cumin instead.
  • Salt and Pepper – To season.

While I didn’t add any, a sprinkle of feta cheese would be a nice addition to the salad.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the yogurt for coconut yogurt, almond milk yogurt, or mayonnaise.

Jar of yogurt curry salad dressing.

How to Make Curried Couscous Chickpea Salad

  1. Cook the couscous. Bring a small pot of salted water to a boil, add the couscous, and cook as per package directions until tender, then drain in a mesh sieve, and rinse under cold water to cool.
  2. Make the dressing. In a small bowl or jar, add the olive oil, yogurt, lemon juice, lemon zest, curry powder, salt, and pepper and whisk until combined.
  3. Chop the veggies. Dice the red bell pepper, red onion, carrots, and cucumber into bite-size pieces, and finely chop the cilantro and mint.
  4. Make the salad. In a large bowl, add the couscous, chickpeas, bell pepper, red onion, cucumber, raisins, almonds, cilantro, and mint, toss to combine, cover with dressing, and toss again until well combined. Taste and adjust seasoning with salt and pepper as needed.
  5. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

A white bowl with pearl couscous, almonds, bell pepper, mint, chickpeas, raisins, red onion, cilantro, carrots, and cucumber.

Red’s Nutrition Tip

While couscous is often thought of as a grain itself, it’s actually a form of pasta. Couscous is made from wheat, one of the highest protein grains, and is a great source of complex carbohydrates and fiber.

Serving Suggestions

This couscous chickpea salad is a great source of complex carbohydrates, fiber, and healthy fats with a moderate amount of protein. To ensure it’s a more balanced meal, I would suggest serving it with a source of protein, such as:

Close up of a bowl curry couscous chickpea salad in a white bowl with a serving spoon and a tea towel.

Storage

Once mixed, the salad can be stored in an airtight container in the fridge for up to 5 days.

More Couscous and Chickpea Salad Recipes:

Greek Chicken Gyros

Published on by

Wrapped in warm pita bread and covered in tzatziki sauce, these homemade Greek chicken gyros are as delicious as they are nutritious. And the best part is, they are super quick and easy to make!

Plate of Greek chicken gyros wrapped in parchment paper with tzatziki sauce.

I don’t know about you, but I love Greek food and I love a good gyro. Whether you’re getting them at a street vendor, food truck, or restaurant, these handheld wraps are always a hit. The combination of a warm pita, succulent lemony chicken, crunchy vegetables, and creamy tzatziki always hits the spot. While authentic chicken gyro is cooked low and slow on a vertical rotisserie, you can make a quicker version at home with this simplified Greek chicken gyro recipe.

By cooking your chicken on a grill or in a grill pan, you can create the tender, juicy, and ever so slightly crispy chicken pieces we know and love in a fraction of the time without forgoing flavor. Trust me, this gyro recipe is so good your family will be wondering if it’s take-out.

Two Greek chicken gyros on a plate with a side of tzatziki sauce with a bowl of fries and sparkling water in the background.

Why You’ll Love Them

  • High in Protein – With over 35 grams of protein per serving, these Greek chicken gyros are perfect for a high-protein meal.
  • Full of Flavor – The combination of garlic, herbs, spices, and homemade tzatziki sauce ensures the gyros are full of flavor.
  • Great for a Crowd – This recipe can be done on the stovetop or the grill and can easily be doubled or tripled without much effort.
Ingredients for Greek chicken gyros; chicken thighs, Greek yogurt, lemon juice, olive oil, garlic, dill, parsley, salt, pepper, cucumber, lettuce, tomatoes, red onion, and pita bread.

Ingredients + Substitutions

  • Chicken Thighs – I used chicken thighs because I think they provide better flavor but you can use chicken breasts if you like.
  • Greek Yogurt – To make the Greek chicken marinade, it helps to flavor and tenderize the chicken, and make the tzatziki sauce. The recipe calls for Greek yogurt, but regular yogurt will work well too.
  • Olive Oil – To make the marinade and cook the chicken.
  • Lemon Juice – To balance the flavors in the marinade and tzatziki. I used fresh lemon juice but you can use lemon concentrate or red wine vinegar if needed.
  • Herbs and Spices – A mixture of garlic cloves, dried dill, parsley, paprika, and cumin to marinate the chicken.
  • Pita Bread – To wrap the chicken gyros.
  • Veggies – A bit of cucumber to make the tzatziki and a combination of fresh tomatoes, lettuce, and red onion to make the gyros. You can also add a bit of feta cheese if you like.
  • Salt and Pepper – To season.

I made homemade tzatziki sauce for my recipes but you can certainly buy store-bought tzatziki sauce if preferred. Just be sure to read the label and look at the ingredients so you can choose the best option possible.

Bowl of Greek marinade with a whisk.
Bowl of raw chicken thighs in Greek marinade.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free pita bread.

To Make them Dairy-Free: Swap the Greek yogurt for coconut yogurt or almond milk yogurt.

Homemade tzatziki sauce in a small white bowl with a serving spoon.

How to Make Greek Chicken Gyros

  1. Marinate the chicken. In a large bowl, add the Greek yogurt, olive oil, lemon juice, minced garlic, oregano, paprika, cumin, and salt, and whisk to combine. Add the chicken thighs to the bowl, toss to coat in the marinade, then cover with plastic wrap, and transfer to the fridge for at least 2-3 hours or overnight.
  2. Make the tzatziki. In a small bowl, add the Greek yogurt, shredded cucumber, lemon juice, minced garlic, dried dill, dried parsley, and salt, and whisk to combine, then set aside.
  3. Cook chicken. Warm a grill, grill pan, or cast-iron skillet to medium-high heat, warm some olive oil, then add the chicken thighs and cook for 4-5 minutes per side until cooked through to an internal temperature of 165°F. Once cooked, transfer the chicken to a plate to cool for 5 minutes, then slice it into thin strips.
  4. Assemble gyros. Warm pita bread in the microwave for 10-20 seconds, then fill with slices of chicken, lettuce, tomatoes, red onion, and dollop with tzatziki sauce.
  5. Serve and enjoy! The Greek chicken gyros can be enjoyed immediately, and any leftover chicken can be stored in the fridge for up to 5 days or in the freezer for up to 3 months.

You can find the detailed instructions in the recipe card below.

Cooked Greek chicken thighs in a cast-iron grill pan.

Red’s Nutrition Tip

You can decrease the calorie content and increase the protein content of these gyros by making them with chicken breasts instead of thighs. While the nutritional differences between chicken breast and chicken thighs are minimal, in fact, they are far more similar than people think, breasts are a slightly leaner source of protein.

Platter with sliced grilled Greek chicken gyros meat with a side of pita bread, tzatziki, tomato slices, sliced red onion, and shredded lettuce.

Serving Suggestions

These Greek chicken gyros can be enjoyed on their own as a balanced meal as they contain protein, carbohydrates, fiber, and healthy fats. If you wanted to serve them as part of a larger meal, I would suggest serving them with:

  • Greek salad
  • Lemon roasted potatoes
  • Oven fries
  • Rice pilaf
  • Dolmades
  • Olives
  • Hummus
Two Greek chicken gyros on a plate with tzatziki with a side of fries and sparkling water.

Storage + Reheating

To Refrigerate: Allow the chicken to cool completely and then store it in an airtight container for 4 days. The tzatziki sauce can be stored in a separate airtight container for up to 1 week.

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

To Reheat: Once thawed, the chicken can be reheated on the stove in a pan on medium heat for 3-5 minutes – this will help to create the best texture. It can also be reheated in the oven at 350°F for 5-10 minutes or in the microwave for 2-3 minutes.

Close of a Greek chicken gyros in a warm pita bread.

More Greek Chicken Recipes:

California Roll Bowls

Published on by

These California roll bowls are a deconstructed version of California sushi rolls. Filled with crab, sushi rice, cucumber, and avocado, these bowls are perfect for a quick, easy, and healthy dinner!

Two California roll bowls with a side of spicy mayo sauce, sesame seeds, and pickled ginger.

If you like California rolls, this recipe is for you. The combination of creamy avocado, crunchy cucumber, and nori, ensures that these bowls are full of flavors and textures in every bite, and the best part is that they are super easy to make.

As long as you can cook rice and chop veggies, you can make these deconstructed California roll sushi bowls that are sure to please a crowd. Whether you’re enjoying them for a quick weeknight dinner, a build-your-own dinner party, or as an easy meal prep idea for healthy lunches, this sushi bowl recipe is an easy, healthy, and high-protein meal.

Close up of California roll sushi bowl with spicy mayo and sesame seeds on top and chopsticks.

Why You’ll Love Them

  • Quick and Easy – These California roll sushi bowls are ready in less than 30 minutes making them perfect for a weeknight meal.
  • High in Protein – With over 27 grams of protein per serving, these bowls are protein-packed meals.
  • Versatile – Once you’ve got the basics down you can mix and match ingredients to make any type of sushi bowls you like!
Ingredeints for California sushi roll bowls: crab meat, sushi rice, cucumber, avocado, nori sheets, rice vinegar, sesame seeds, and soy sauce.

Ingredients + Substitutions

  • Crab – Traditional California rolls use imitation crab meat, but you can use real fresh crab meat, canned crab meat, canned crab meat, or imitation crab in these bowls. Use whatever option suits your budget, you can use cooked shrimp if you like.
  • Rice – To create the base of the roll bowls and add some complex carbohydrates. I used sushi rice in my recipe but any white rice or brown rice will work well.
  • Avocado – To add some healthy fats.
  • Cucumber – If you want to add some more fresh veggies, shredded carrots or thinly sliced bell peppers would also work well.
  • Nori – To add some dried seaweed to the sushi bowls. If you can’t find nori sheets, you can use furikake instead.
  • Rice Vinegar – To season the sushi rice.
  • Soy Sauce – To season the sushi roll bowls.
  • Pickled Ginger – To add some acid and cleanse the palate in between bites, although optional.
  • Sesame Seeds – To serve, although optional.

Although California rolls don’t typically include spicy sriracha mayo, you can make some to top the bowls for a bit more flavor and heat. You can find the ingredients in the recipe card below.

Dietary Adaptions

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

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

Small white bowl of spicy sriracha mayo sauce.

How to Make California Roll Sushi Bowls

  1. Cook the rice. Bring a water and sushi rice to a boil in a small pot and allow to cook as per package direction until tender and fluffy. Once cooked, drizzle of rice vinegar, stir to combine, and allow to cool.
  2. Chop the crab. Cut the cooked crab meat or imitation crab into bite-size pieces.
  3. Chop the veggies and seaweed. Chop the cucumber and slice the avocado and nori sheets.
  4. Make the sauce. In a small bowl, add the mayo and sriracha and stir to combine.
  5. Assemble the bowls. Once the rice has cooled, fill bowls with a layer of sushi rice, top with cucumber, avocado, and nori sheets, drizzle with soy sauce, sprinkle with sesame seeds, and top with spicy mayo as desired.
  6. Serve and enjoy! The bowls can be enjoyed immediately or stored in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

Build-your-own California sushi bowls station with bowls.

Red’s Nutrition Tip

Although you can use fresh crab in these sushi bowls, California rolls are typically made with a form of imitation crab meat known as surimi. While often referred to as “imitation” crab, surimi is made from real seafood, most commonly pollock, and is a good source of lean protein. Surimi is much less expensive than crab, making it a great option for simple weeknight meals, just be sure to read the label and ingredients to ensure you are buying the highest-quality option possible.

Serving Suggestions

These sushi bowls are well-balanced meals on their own, as they include a source of protein, carbohydrate, fat, and fiber, however, you can adapt the recipe to suit your personal dietary needs.

  • To make them higher in protein, add more crab to the bowls.
  • To add more fiber, you can swap the white rice for brown rice and/or add more vegetables such as carrots, broccoli, or
  • To make them low carb, you can swap the sushi rice for cauliflower rice.
Close of up California sushi roll bowls with sriracha mayo and sesame seeds on top.

Storage

These sushi bowls can be assembled and stored in airtight containers in the fridge for up to 5 days, however, do not add the avocado until you are ready to serve.

More Sushi Roll Bowls:

9 Well-Balanced Meal Ideas

Published on by

Creating a balanced meal is key to ensuring that you are nourished, satisfied, and energized. Although it might seem complicated, creating a balanced meal is simple, so here are 9 well-balanced meal ideas you can use to create healthy meals.

Examples of balanced meals: oatmeal with yogurt, berries, and almonds; sausage veggie scramble with potatoes; tuna pita with lettuce and apple; brown rice with stir-fried vegetables, tofu, and peanut sauce; snack plate with cottage cheese, hard-boiled eggs, carrots, crackers, and hummus; chicken pesto pasta with broccoli; lentil and sweet potato curry; white rice with carrots, zucchini, and grilled salmon.

Table of contents

Learning how to create a balanced meal is one of the most helpful tools you can learn to ensure you are eating a balanced diet. Put simply; to create a balanced meal it must include all three macronutrients; protein, carbohydrate, and fat.

By prioritizing whole foods and including protein, carbohydrates, fiber, and fat in your breakfast, lunch, and dinner you can help to ensure you are consuming a more optimal balance of macronutrients, fueling your body appropriately, balancing your blood sugar, increasing your satiety level, and supporting your micronutrient intake (1).

Think of it like ticking a box; at breakfast, lunch, and dinner, ensure there is a source of protein, carbohydrates, fiber, and fat on your plate or bowl. You can tick each box more than once (i.e. include more than one vegetable for fiber or avocado and salad dressing for fat), but the protein, carbohydrate, fiber, and fat boxes must be ticked at each meal to ensure it’s well-balanced.

Infographic with examples of well-balanced meal ideas.

Examples of Well-Balanced Meals

Here are some examples of balanced meals that you can enjoy for a healthy breakfast, lunch, and dinner.

Bowl of oatmeal with Greek yogurt, strawberries, raspberries, blueberries, blackberries, and almonds.

1. Oatmeal with Yogurt, Almonds, and Berries

Why this is a Balanced Meal: 

  • Protein = Greek Yogurt
  • Carbohydrates = Oats
  • Fiber = Berries
  • Fat = Almonds

Oatmeal is a classic healthy breakfast, however, on its own, it is not well-balanced. By serving a bowl of oatmeal with a topping of Greek yogurt, chopped almonds, and berries you can create a balanced meal and a more satisfying meal to start the day. In addition to yogurt, you can use cow’s milk to add protein to oats, egg whites like in my egg white oatmeal, or protein powder like in my high-protein overnight oats.

Plate of toast with mashed avocado, fried eggs, and orange slices.

2. Avocado Toast with Eggs and Orange

Why this is a Balanced Meal:

  • Protein = Eggs
  • Carbohydrates = Bread
  • Fiber = Orange
  • Fat = Avocado

Eggs and toast is a go-to breakfast and does contain protein, carbohydrates, and healthy fats on its over, however, by adding avocado and orange slices (or any fruit) you can make it more filling and well-balanced. If you’re not a fan of avocado, you can try my ricotta pesto fried eggs instead.

Plate with sausage with spinach and cherry tomatoes and roasted potatoes.

3. Sausage Scramble with Potatoes

Why this is a Balanced Meal:

  • Protein = Sausage
  • Carbohydrates = Potatoes
  • Fiber = Spinach and Cherry Tomatoes
  • Fat = Olive Oil

Sausages are not always thought of as a breakfast food, but they are a versatile ingredient that is packed full of protein and delicious with eggs or on their own. While you can make this with pork sausages if you want to reduce the fat and/or calorie content you can make it with chicken sausages or lean ground beef instead. This balanced meal idea is also great for meal prep as both the scramble and breakfast potatoes keep well in the fridge for days, or you can add some eggs, for an extra boost of protein and fat, and make my breakfast egg bake casserole instead.

Plate with a pita with tuna salad with mayonnaise with lettuce and apple slices.

4. Tuna Salad Pita

Why this is a Balanced Meal:

  • Protein = Tuna
  • Carbohydrates = Pita
  • Fiber = Lettuce and Apple
  • Fat = Mayonnaise

Sandwiches are a highly underrated balanced meal idea. While bread has a reputation for being “unhealthy”, good bread is a great source of complex carbohydrates, and by adding some protein, such as tuna or turkey, some fat, such as mayonnaise or cheese, and extra fiber in the form of vegetables, you can create a well-balanced meal in minutes. My tuna salad pita is one of my go-to healthy lunch ideas and it could also be made with my avocado tuna salad or curried chicken salad instead.

Bowl with brown rice, stir-fried tofu with green beans and bell pepper, and spicy peanut butter sauce drizzled on top.

5. Tofu and Brown Rice Bowl

Why this is a Balanced Meal: 

  • Protein = Tofu
  • Carbohydrates = Brown Rice
  • Fiber = Green Beans and Bell Peppers
  • Fat = Peanut Butter Sauce

If you are following a vegetarian or vegan diet, tofu is a great plant-based protein source that you can include in your meals. While it is not a complete protein on its own, by pairing it with brown rice or another whole grain such as quinoa or farro, you can ensure it contains all essential amino acids while adding a source of complex carbohydrates at the same time. If you’ve never tried tofu before, give my tofu meal prep bowls with spicy peanut sauce, tofu and broccoli bowl, or sheet pan and tofu with veggies and tahini sauce a try.

Plate with cottage cheese, hard-boiled eggs, crackers, carrots, and hummus.

6. Protein Snack Plate

Why this is a Balanced Meal: 

  • Protein = Eggs and Cottage Cheese
  • Carbohydrates = Crackers
  • Fiber = Carrots
  • Fat = Hummus

Snack-style lunches are a quick and easy way to create a balanced meal in minutes. In fact, many bistro box lunch ideas can be made with no-cook protein sources to cut down on prep time and clean up, store well in the fridge, and are easy to grab and go whenever you need them. My charcuterie bistro boxes are a great example of a well-balanced no-cook lunch idea, while my chicken salad meal prep bowls are a good example of how to turn a lunch classic into a fun meal prep idea.

Bowl of pasta with chicken, pesto sauce, and broccoli.

7. Pesto Chicken Pasta with Broccoli

Why this is a Balanced Meal:

  • Protein = Chicken Breasts
  • Carbohydrates = Pasta
  • Fiber = Broccoli
  • Fat = Pesto

While pasta is thought of as a poor food choice, it’s a wonderful source of complex carbohydrates and fiber made with high-protein grains. Both regular pasta and whole-grain pasta can easily be included in a healthy diet when paired with protein, healthy fats, and fiber to create a well-balanced meal. My chicken pesto pasta is one of my most popular healthy dinner recipes and can be made with chicken breasts or chicken thighs. If you’re not a fan of pesto, you can try my chicken and vegetable pasta instead.

Plate with white rice, zucchini and carrots sesame oil with grilled salmon and toasted sesame seeds on top.

8. Salmon Stir-Fry with Rice

Why this is a Balanced Meal:

  • Protein = Salmon
  • Carbohydrates = Rice
  • Fiber = Zucchini and Carrots
  • Fat = Sesame Oil

Stir-fries are a great healthy dinner idea for a busy weeknight when you are short on time because they are quick to make and super versatile. From beef to shrimp to salmon and fried rice to cauliflower fried rice, you can create endless flavor combinations while still ensuring you eating a well-balanced meal. Alternatively, you can keep things simple and combine some protein with veggies, rice, and a good sauce, like my spicy salmon roll bowls, to create a quick weeknight meal.

Bowl of lentil and sweet potato curry with spinach and coconut milk.

9. Lentil and Sweet Potato Curry

Why this is a Balanced Meal:

  • Protein = Lentils
  • Carbohydrates = Sweet Potatoes
  • Fiber = Spinach
  • Fat = Coconut Milk

Curries are one of my go-to healthy dinner recipes because they are quick to make and packed full of flavor. While commonly made with chicken and beef, vegetarian curries are just as nutritious and a great way to make a delicious dinner with plenty of leftovers for lunch. Beans, lentils, and chickpeas are good ways to add some plant-based protein to veggie curries while boosting the fiber content at the same time. My chickpea peanut curry, lentil sweet potato curry, and spinach chickpea curry are all examples of well-balanced vegetarian recipes.

More Balanced and Healthy Meal Ideas

The Bottom Line

Including a source of protein, carbohydrates, fiber, and fat in your meals is a simple way to ensure they are well-balanced and you are consuming a balanced diet. By cooking whole foods with herbs and spices, you can ensure you are eating healthy meals without sacrificing flavor. If you are unsure of how to eat for your personal health goals, it is best to work with a registered dietitian to develop a list of balanced meal ideas that work for you.

Savory Cottage Cheese Bowl

Published on by

Ready in minutes, these savory cottage cheese bowls are high-protein, low-carb, and perfect for a healthy breakfast or snack.

Savory cottage cheese bowl with a soft-boiled egg with a spoon and tea towel.

If you’re bored with your breakfast and want to try something new, these savory cottage cheese bowls are for you. The creamy texture of cottage cheese pairs perfectly with the crunchy texture of the veggies and the combination of ingredients ensures your taste buds experience sweet and salty flavors in every bite.

And the best part about these bowls is that they are super customizable, you can mix and match the ingredients based on whatever you have in the fridge. Everything from avocado to olives to bell pepper and chopped walnuts can be added to the bowls, as a fun new way to enjoy cottage cheese!

Two savory cottage cheese bowls with a side of fresh herbs and everything bagel seasoning.

Why You’ll Love It

  • Quick and Easy – Ready in minutes with minimal cooking required, these savory cottage cheese bowls are perfect for meals or snacks.
  • High-Protein – With over 25 grams of protein per bowl, these are a great way to add more protein to your day.
  • Low-Carb – The combination of cottage cheese, eggs, and veggies, ensures that these bowls are low in carbs while being incredibly filling and full of flavor.
  • Great for Meal Prep – These bowls keep well in the fridge for several days, so they are perfect for make-ahead breakfasts.
Ingredients for savory cottage cheese breakfast bowls; cottage cheese, egg, cherry tomatoes, cucumber, fresh herbs, olive oil, and everything bagel seasoning.

Ingredients + Substitutions

  • Cottage Cheese – To ensure the bowls are packed full of protein, you can use low-fat or regular cottage cheese. If you’re a cottage cheese hater, you can use Greek yogurt instead.
  • Veggies – To add some fiber and micronutrients. I used a combination of cherry tomatoes and cucumber but bell peppers and chopped spinach would also work well.
  • Egg – To add some more protein and healthy fats. I added a soft-boiled egg, but you can hard-boiled eggs, scrambled eggs, or omit it altogether.
  • Fresh Herbs – To add some greens and fragrance. I added fresh parsley and dill, but you can add any fresh herbs you like, chives or green onions would also work well.
  • Olive Oil – To add some more healthy fats and flavor.
  • Everything Bagel Seasoning – To add some crunch and flavor. You can find it at most major grocery stores or make homemade everything bagel seasoning with sesame seeds, poppy seeds, garlic, onion, and salt.

Dietary Adaptions

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

To Make it Dairy-Free: Unfortunately, you can’t make this recipe dairy-free.

Close up of a cottage cheese breakfast bowl with a soft-boiled egg.

How to Make a Cottage Cheese Breakfast Bowl

  1. Boil the egg. Bring a small pot of water to boil, add the egg, and boil for 7 minutes. Once cooked, submerge it in cold water until cool enough to handle, then peel the egg, and slice it in half.
  2. Fill the bowls. Add the cottage cheese to a bowl, top with cherry tomatoes and cucumber, then add the soft-boiled egg.
  3. Season. Drizzle with olive oil, sprinkle with fresh herbs and everything bagel seasoning, and season with salt and black pepper to taste.
  4. Serve and enjoy! You can also make the bowls ahead of time and store them in the fridge for up to 2 days.

You can find the detailed instructions in the recipe card below.

Close up of a savory cottage cheese breakfast bowl.

Red’s Nutrition Tip

Cottage cheese is a highly underrated high-protein breakfast food and one of the highest-protein cheeses. A mere 1/2 cup serving (113 grams) of whole milk cottage cheese contains 13 grams of protein and 116 calories, while a low-fat cottage cheese contains 12 grams of protein and 81 calories, making it a great way to boost the protein intake of your breakfast and help ensure you are meeting your optimal recommended daily protein intake (1, 2).

Serving Suggestions

These bowls are high in protein and healthy fats with low levels of fiber and carbohydrates. Fortunately, you can mix and match the ingredients and toppings of the bowls to suit your dietary needs and make them a more balanced meal. For example:

  • To increase the protein, add another egg and/or a few slices of smoked salmon. You can also add a sprinkling of high-protein nuts, such as pistachios or almonds, or high-protein seeds, such as hemp seeds or chia seeds.
  • To reduce the fat, use 0% cottage cheese and omit the olive oil.
  • To add more fiber, serve the bowls with a side of whole-grain bread or fresh fruit.
  • To reduce the calories, use 0% cottage cheese and omit the olive oil.
Small breakfast cottage cheese bowl, vegetables, and an egg.

Storage

Once assembled, the bowls can be stored covered with plastic wrap or in an airtight container in the fridge for up to 2 days. If adding an egg, do not cut it in half until you are ready to eat.

More Cottage Cheese Recipes:

Is it Bad to Restrict Foods?

Published on by

From avoiding carbs to following a vegan diet, many diets recommend cutting out specific foods or food groups, but is it bad to restrict foods? Here are the pros and cons of food restriction and some tips on how to eat healthy without restricting your favorite foods.

Empty white plate with a fork and knife on a grey tablecloth.

Table of contents

What is food restriction?

Food restriction occurs when we avoid or eliminate foods and can come in the form of no food intake, limited food intake, only eating specific foods or food groups, or only eating at specific times of the day.

It’s important to note that not all food restriction is done with health, wellness, or weight loss intention. While many food restrictions are self-imposed, many food restrictions come in the form of medical necessity or religious requirements.

Examples of Food Restriction

Here are some common examples of ways people restrict food:

  • Reducing portion sizes or calorie intake (i.e. counting calories or macros)
  • Cutting out specific macronutrients (i.e. carbs or fat)
  • Cutting out specific foods or food groups (i.e. no grains, no bread, no sugar, etc…)
  • Cutting out or skipping meals (i.e. skipping breakfast, lunch, or dinner)
  • Following a rigid and restrictive diet pattern (i.e. vegan, vegetarian, keto, etc…)
  • Food allergies or intolerances (gluten-free, peanut allergy, etc…)
  • Religious reasons (kosher, halal, religious practice or holidays, etc…)

NOTE: For this discussion, we will only be addressing self-imposed food restrictions. This discussion will not take food allergies, food intolerances, or religious reasons for restricting foods into consideration.

Pros and cons of food restriction.

The Impacts of Restricting Food from Your Diet

While restricting foods or calories can be completely safe in moderation, excessive restriction can have some devastating physical and mental health impacts. Here are some pros and cons of restricting foods from your diet.

Pros of Food Restriction

Here are some potential benefits of restricting foods.

May temporarily increase dietary adherence.

Creating a rigid set of food “rules” may help to increase dietary adherence as they help to reduce decision-making. By following a simple list of “yes” foods and “no” foods, meal and snack choices are simpler and easier to follow. Unfortunately, this adherence is typically short-lived as these food “rules” are often overly restrictive, unrealistic for everyday life, and, therefore, very difficult to maintain for the long term (1).

May support short-term weight loss.

Restricting certain foods can help to support weight loss as it can help to reduce calorie intake and create a calorie deficit, which is required for weight loss. Eliminating carbohydrates, skipping meals, or following a vegan diet may cause calorie restriction, which may create a calorie deficit and lead to weight loss, however, it is not guaranteed. In some cases, restricting certain foods, food groups, or macronutrients may cause you to eat more calories from other foods or food groups, which could result in weight maintenance or weight gain.

May help identify trigger foods.

Trigger foods are foods that cause symptoms or cause you to eat in an out-of-control manner. Trigger foods can cause digestive symptoms such as gas, bloating, or constipation, cause low energy, and poor mood, or lead you to eat more food than intended. Strategically restricting certain foods via a specific dietary protocol, such as an elimination diet, can help you to identify trigger foods that cause physical symptoms and allow you to better manage and control your intake in the future (2, 3).

Cons of Food Restriction

Here are some potential drawbacks of restricting foods.

May lead to malnutrition.

Prolonged food restriction can have major health implications and lead to nutritional deficiencies which can become life-threatening. By restricting the amount of food and type of food you eat, you may reduce your intake of essential macronutrients and micronutrients that are essential for optimal health. In the long term, the restriction of essential nutrients can lead to neurological, musculoskeletal, gastrointestinal, cardiovascular, pulmonary, hepatic, endocrine, and dermatological problems (4, 5).

May trigger more cravings.

Overly restricting foods may trigger more food cravings and lead to an out-of-control-around-food feeling. When you put certain foods “off limits” you may start to view foods as “good” or “bad”, which can lead to an all-or-nothing mentality in your food choices. As a result, you may feel extreme guilt or shame when you indulge in “bad” food, which can trigger episodes of binge eating and excessive overconsumption (6, 7, 8).

May reduce metabolic rate.

Restricting food or dieting for long periods can decrease muscle mass and lower resting metabolic rate (9). Although weight loss is as “simple” as eating fewer calories than your body requires to create a calorie deficit, restricting calorie intake for extended periods can have negative side effects.

When you lose weight, your body’s metabolic rate slows to adapt to support your new smaller body size, however, severe restriction for long durations your body’s metabolic rate slows down to conserve energy, which can have detrimental effects on hormones and mental health such as depression and anxiety disorders (10).

May lead to eating disorders.

Research shows that individuals with rigid dieting strategies are more likely to exhibit symptoms of eating disorders. Intense food restriction has been linked to eating disorders including anorexia nervosa, bulimia nervosa, and binge eating disorder, which can all lead to major health problems (11, 12).

Should you restrict foods to lose weight?

Although you can lose weight by restricting foods, it is rarely an effective long-term strategy (1). Despite some people’s claims that there is a “magic” weight loss cure, the only effective strategy for weight loss is creating a calorie deficit. Research has repeatedly demonstrated that any diet that consistently creates a calorie deficit will support weight loss. Assuming dietary adherence, all diets are equally effective for weight loss (13). In fact, there are many effective strategies that will help you lose weight without counting calories or restricting your favorite foods.

Moreover, when done consistently, only a small to moderate calorie deficit of 10% to 20% is required to support a goal of weight loss. Not only is overly excess calorie restriction is not required to support a goal of weight loss, but it unsustainable and has the potential to cause more negative health problems such as hormone deregulation and reduction of metabolic rate.

So, is it bad to restrict foods?

For general health, wellness, and weight loss, restricting specific foods is not recommended. Although food restrictions may have some short-term benefits, including weight loss and dietary adherence, these benefits are not noticed in the long term. Overall, restricting food has far more cons than pros, as overly restricting foods has the potential to lead to nutritional deficiencies, eating disorders, and an unhealthy relationship with food and body image. While reduction of overall food intake is required for weight loss, restriction of specific foods and food groups is not.

Infographic with tips to eat healthy without restricting foods.

Tips to Eat Healthy without Restricting Foods

Here are some ways to improve your eating habits without restricting your favorite foods.

1. Focus on long-term habits.

As you work to improve your diet, focus on making decisions and creating healthy eating habits you can maintain for the long term. Instead of trying to cut out specific foods or follow an overly restrictive diet that you can only follow for a couple of weeks or months, work on creating habits that you can maintain for years or the rest of your life. Healthy habits such as drinking more water or creating balanced meals are easier to implement and maintain, and adherence is key when it comes to health.

2. Prioritize whole foods.

By simply prioritizing whole foods, such as fruits, vegetables, whole grains, beans, lentils, nuts, seeds, dairy, meat, poultry, and seafood, you can ensure you are eating a wide variety of foods without restriction. Prioritizing whole foods doesn’t mean you can’t eat processed food or indulge in treats, it simply means you are focusing on nutrient-dense foods, most of the time, to support your health.

3. Eat foods you enjoy.

Eating foods you enjoy is one of the best ways to increase dietary adherence. Although avocados may be healthy, if you don’t enjoy them you don’t need to eat them, and if you enjoy cereal, there is no need to completely avoid it. Food is more than just fuel, it’s also a source of pleasure, which is another key component in our health. The more you like your diet, the more likely you are to adhere to it for the long term, and including foods you enjoy can help you do so (14).

4. Don’t label foods as “good” or “bad”.

While certain foods are nutrient-dense and other foods are “empty calories”, no individual food is the cause of poor health, weight gain, or weight loss. Health is a matter of overall food quality and weight is a matter of overall food quantity and no food needs to be banished to support these goals. Rather, it is best to structure your diet in a way that prioritizes quality foods, in an amount that supports your goals and allows you to indulge in a manner that leaves you satisfied.

5. Use convenience as needed.

There is a common misconception that you can’t consume processed foods or eat at restaurants if you are trying to eat healthy or lose weight. The truth is, there many healthy prepared foods in grocery stores and restaurants that can help make eating well much easier by saving time and/or money. While it may be ideal to grow your food and cook everything you eat from scratch, it’s not necessary.

6. Be mindful of portion sizes.

While it may seem counterintuitive, paying attention to portion sizes (not to be confused with serving sizes) is a great way to eat healthy without restricting foods. Regardless of your personal health goal, there is room for everything in a healthy diet. The objective is not to completely avoid the foods you love but, rather, to ensure you are eating enough calories and enough nutrients to support your health while incorporating treats into your food intake.

By tracking portion sizes with your hands, counting macros, or even counting calories, you can ensure you are eating what you need to feel good most of the time while enjoying yourself the rest of the time. Moreover, you can use portion sizes in conjunction with the hunger-fullness scale to practice intuitive eating and remain in tune with your body’s natural hunger cues.

7. Honor your social life and family traditions.

Every year for the rest of your life, you will experience celebrations, birthdays, anniversaries, vacations, and holidays, so instead of trying to avoid them or overly restrict foods at them, learn to incorporate them into your life. For the most part, these celebrations only come around once per year, and one day or one week of indulgence will not undo weeks and months of consistent healthy food choices. So instead of avoiding the cake at the birthday party or Grandma’s casserole at the family gathering, enjoy these special moments of bonding and focus on your food intake in the weeks and months surrounding them.

8. Aim for consistency, not perfection.

While there is no denying that certain foods are healthier than others, you don’t need to eat perfectly to eat well. The objective is to make healthy choices the majority of the time and indulge when it’s time to indulge. For instance, the 80/20 rule is a mindful eating tool that you can embody as a reminder to prioritize whole foods and portion sizes 80% of the time while treating yourself to the treats and snack foods you enjoy the other 20% of the time.

9. Seek professional support if needed.

If you are struggling with an “all-or-nothing” food mentally, binge eating, disordered eating behaviors, or any other eating disorders, it is best to seek support and work with a medical professional.

The Bottom Line

Food restriction occurs when you limit your intake of certain foods, food groups, or macronutrients. While restricting foods may have some benefits, such as increased dietary adherence and weight loss, most are short-lived as they are not sustainable for the long term. Rather, limiting foods or food groups in an overly restrictive manner will likely trigger more cravings, reduce metabolic rate, or lead to malnutrition or harmful eating disorders and mental health issues. Whether your goal is to change your body weight or support your overall health, there are many ways to eat healthy without restricting your favorite foods and there is no one-size-fits-all method of dieting.

Lentil and Quinoa Salad

Published on by

Covered in a zesty lemon vinaigrette and filled with veggies and feta cheese, this lentil and quinoa salad is a fresh and flavorful salad recipe that is packed full of fiber and vegetarian protein.

Lentil and quinoa salad in a white bowl with a serving spoon with a side of lemon dressing.

I’ve said it before and I’ll say it again, I love hearty grain and legume salads. Not only are they easy and inexpensive to make, but they keep well in the fridge for days, which makes them perfect for meal prep. You can whip them up on the weekend, store them in the fridge, and enjoy them for simple meals and side dishes for days to come.

This lentil quinoa salad is a tabouli-style salad that is inspired by the Costco quinoa salad and it’s super simple to make. Made with pantry and kitchen staples, this is a versatile salad recipe that you can adapt based on whatever seasonal veggies you have on hand. I think it’s the perfect summer side dish for everything from a light lunch to a family BBQ.

Close up of lemon quinoa salad on in a bowl with a serving spoon.

Why You’ll Love It

  • Quick and Easy – Ready in 30 minutes, this quinoa lentil salad is really quick to make.
  • High in Fiber – With over 4 grams of fiber per serving, this salad is a fiber-packed meal.
  • Keeps Well – This salad keeps well in the fridge for up to 5 days making it a great make-ahead meal for meal prep.
Ingredients for lentil quinoa salad; lentils, quinoa, red onion, tomatoes, red bell pepper, cucumber, parsley, feta, olive oil, lemon, garlic, Dijon mustard, and salt.

Ingredients + Substitutions

  • Lentils – To add some complex carbohydrates, plant-based protein, and fiber. I used brown lentils, but green lentils will also work, red lentils are not recommended. The recipe calls for raw lentils, but you can use canned lentils if preferred, see the notes section of the recipe card for details.
  • Quinoa – To add more complex carbohydrates, plant-based protein, and fiber. I used tricolor quinoa, but white or red quinoa will also work well.
  • Veggies – To add more fiber and micronutrients. I used a combination of red onion, bell peppers, tomatoes, and cucumber, but carrots and finely chopped broccoli would also work well.
  • Parsley – To add some freshness and leafy green, chopped arugula, spinach, or cilantro would also work well.
  • Feta Cheese – To add some more protein and healthy fats, crumbled goat cheese would also work well.
  • Olive Oil – To make the dressing. I used extra virgin olive oil, but any olive oil or avocado oil will work.
  • Lemon – To make the lemon vinaigrette. I suggest using freshly squeezed lemon juice, but apple cider vinegar or lime juice would also work well.
  • Garlic – To flavor the dressing. I used a garlic clove, but you can use garlic powder if needed, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the salad and dressing.
Jar of lemon vinaigrette dressing.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the feta cheese or use vegan feta instead.

Large bowl with cooked lentils, cooked quinoa, tomatoes, cucumber, red onion, red bell pepper, and parsley.

How to Make Lentil Quinoa Salad

  1. Cook the lentils and quinoa. Bring a small pot of salted water to a boil, add the quinoa and lentils, and cook until tender or as per package directions. Then strain in a mesh colander, run under cold water and allow to cool completely.
  2. Make the dressing. In a small bowl or jar, add the olive oil, lemon juice, lemon zest, Dijon mustard, minced garlic, and salad and whisk until well combined.
  3. Chop the veggies. Wash and dice the red onion, red bell pepper, tomatoes, and cucumber into bite-size pieces.
  4. Mix the salad. In a large bowl, add the cooked quinoa, cooked lentils, diced red onions, bell pepper, tomatoes, and cucumber, drizzle with the lemon vinaigrette dressing, and toss until well combined.
  5. Add the feta. Add the feta and parsley to the salad and toss again to again until well combined. Taste and adjust seasoning with additional salt and pepper as needed.
  6. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

You can find the detailed instructions in the recipe card below.

Large bowl of detox quinoa lentil salad with a side of feta cheese, fresh parsley, and lemon dressing.

Red’s Nutrition Tip

Lentils and quinoa are good sources of plant-based protein, however, neither are considered complete proteins with the optimal balance of essential amino acids. Fortunately, combining them helps to balance the animal acid profile and create a more well-balanced protein source.

Close up of salad with cooked lentils, cooked quinoa, vegetables, lemon dressing, and feta cheese.

Serving Suggestions

This lentil quinoa salad is a great source of complex carbohydrates, fiber, and healthy fats, with moderate amounts of plant-based protein. To make it a balanced meal I would suggest serving it with a source of protein, such as:

Serving of lentil quinoa salad with grilled chicken on a white plate with a fork and knife.

Storage

Once prepared, this lentil and quinoa salad can be stored in an airtight container in the fridge for up to 5 days. For extra freshness and flavor, add an extra drizzle of olive oil or squeeze, and season with additional salt and pepper to taste before serving.

More Lentil and Quinoa Salads:

Everything Bagel Seasoning

Published on by

Learning how to make homemade everything bagel seasoning with this quick and easy 6-ingredient recipe.

If you love Trader Joe’s everything bagel seasoning mix, this recipe is for you. Not only does it taste just like the original version, but it’s quick and easy to make and far less expensive.

Ingredients

  • Sesame Seeds – The key ingredient to any bagel seasoning. They add a nutty flavor and a crunchy bite. The recipe calls for a mixture of white and black sesame seeds, but you can use all white sesame seeds if you can’t find black.
  • Poppy Seeds – For some added crunch and healthy fats.
  • Garlic – To add flavor. Note: you must use dried minced garlic, garlic powder will not work.
  • Onion – To add some more flavor. Note: you must use dried minced onion, onion powder will not work.
  • Salt – To finish the seasoning. While you can use any type of salt, large flaky salt, such as Maldon salt, truly works best.

Storage

Once mixed, store the seasoning blend in an airtight container or jar in a dark and cool place for up to 6 months.

Close up of small bowl with everything bagel seasoning.

How to Use Everything Bagel Seasoning

Everything bagel seasoning can is a versatile seasoning that you can use on everything from bagels and soups to baked potatoes and vegetables to eggs and salads. Here are some ideas:

  • Sprinkle it on eggs or avocado toast
  • Add some to baked potatoes or roasted vegetables
  • Stir some into dip, hummus, or baba ganoush
  • Sprinkle some onto creamy soups or salads
  • Use it as a seasoning for poultry, fish, or seafood
  • Add some to sliced tomatoes or cucumber
  • Sprinkle some onto cream cheese
  • Pepper some onto buttery popcorn
  • Sprinkle some on top of homemade bagels, cornbread, or rolls

Here are some recipes that would work well with a sprinkle of everything bagel seasoning:

Greek Chicken Pasta

Published on by

Filled with protein, vegetables, and fresh Greek-inspired flavors, this Greek chicken pasta recipe is perfect for a quick and easy weeknight dinner that the whole family will love.

Two bowls of Greek chicken pasta with a fork and tea towel and a side of fresh parsley, crumbled feta cheese, lemon wedges, and sparkling water.

If you like pasta, grilled chicken, and Greek salad, this Greek chicken pasta recipe is for you! Not only is it filled with Mediterranean flavors, but it’s easy to make and equally nutritious as it is delicious.

The combination of chicken breasts, pasta, vegetables, and feta cheese, ensures that this dish is full of protein, carbohydrates, fiber, and healthy fats to create a healthy meal that will satisfy even the pickiest of eaters. Plus, it keeps well in the fridge and can be enjoyed warm or cold for lunch or dinner.

Close up of a white bowl with Greek chicken pasta with a side of feta cheese.

Why You’ll Love It

  • Quick and Easy – This 30-minute recipe is perfect for a healthy weeknight dinner.
  • High in Protein – With over 30 grams of protein per serving, this Greek chicken pasta is a well-balanced, and high-protein meal.
  • Light and Flavorful – The combination of herbs, lemon, and vegetables ensures that this Greek is light and bright while still being filling.
Ingredients for Greek chicken pasta; fusilli pasta, chicken breasts, red onion, cherry tomatoes, artichoke hearts, kalmata olive, garlic, feta cheese, olive oil, oregano, salt, and lemon.

Ingredients + Substitutions

  • Pasta – I used fusilli pasta in my recipe, but you can use any short-cut pasta you like; penne, rotini, and farfalle would all work well. Both white pasta and whole wheat pasta will work well.
  • Chicken – To add some protein to this pasta recipe. The recipe calls for chicken breasts, but chicken thighs would also work well.
  • Red Onion – To add some flavor and color. I think red onion works best but a white onion or yellow onion will also work well.
  • Tomatoes – To add another pop of color and flavor. The recipe calls for cherry tomatoes, but you can use grape tomatoes or any type of fresh tomatoes you enjoy.
  • Olives – To add some healthy fats and saltiness to the Greek pasta. I think kalamata olives work best but you can use any black olives you like or omit them completely if you prefer.
  • Artichoke Hearts – To add some fiber, you can use jarred or canned artichoke hearts.
  • Feta Cheese – To add some saltiness, healthy fats, and protein to the pasta.
  • Kalamata Olive – To add some more healthy fats, although optional.
  • Oregano – To enhance the Greek flavors. I used dried oregano in my recipe, but you could use fresh oregano if preferred, see the notes section of the recipe card for details.
  • Garlic – To add flavor and fragrance. You can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Parsley – To add some fresh leafy greens, a bit of fresh dill and basil would also work well.
  • Olive Oil – To add some healthy fats and cook the chicken and vegetables. You can use regular or extra virgin olive oil.
  • Lemon – A combination of lemon juice and lemon zest to brighten the flavors.

Dietary Adaptions

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

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

Pan of cooked chicken breast slices seasoned with oregano and salt.
Pan with sliced red onion, cherry tomatoes, and sliced artichoke hearts.

How to Make Greek Chicken Pasta

  1. Boil the pasta. Bring a large pot of well-salted water to a boil, add the pasta, and cook as per package instructions or until al dente. While the pasta is cooking, scoop out 1/2 cup of pasta cooking water and set aside.
  2. Marinade the chicken. In a medium bowl, add the sliced chicken, olive oil, salt, and dried oregano and toss to combine.
  3. Cook the chicken. In a large pan or cast-iron skillet, add the sliced chicken and cook for 4-5 minutes until cooked through, then transfer the chicken to a plate and set aside.
  4. Add the vegetables. In the same pan, add the remaining oil, then add the sliced red onion, and cook for 2-3 minutes until tender, then add the garlic, cherry tomatoes, artichoke hearts, and pitted kalamata olives, and cook for an additional 2-3 minutes or until the tomatoes begin to pop.
  5. Add the cooked pasta and chicken. Return the cooked chicken to the pan along with the cooked pasta to the pan with the vegetables and toss to combine.
  6. Add the parsley, feta, and lemon. Add the minced parsley, crumbled feta cheese, lemon juice, and lemon zest to the pasta and toss to combine, adding splashes of pasta water as needed.
  7. Serve and enjoy! Taste the pasta, adjust seasoning as needed, and serve immediately.

You can find the detailed instructions in the recipe card below.

Pan with Greek chicken pasta with a serving spoon with a side of lemon slices, feta, and parsley.

Red’s Nutrition Tip

Although this recipe calls for chicken breasts, you can use boneless chicken thighs if preferred. Not only do chicken thighs have more flavor than breasts, but they cook almost as quickly, and the nutritional values of chicken breast vs. chicken thighs are much more similar than most people think.

Serving Suggestions

This recipe is a particularly well-balanced meal with a good amount of complex carbohydrates, fiber, protein, and healthy fats per serving. If you want to make it a more filling meal, I would serve it with a simple green salad for more fiber, additional grilled chicken for more protein, or a bit of crusty bread for more carbohydrates.

Can I make it into pasta salad?

Yes! You can easily turn this Greek chicken pasta into a Greek chicken pasta salad by allowing the pasta, chicken, and vegetables to cool completely before adding them to a bowl with parsley, feta cheese, lemon juice, and lemon zest. You can also add a bit more olive oil or a touch of Greek salad dressing if desired.

Bowl of Greek chicken pasta with tomatoes, artichoke hearts, kalamata olives, red onion, parsley, and lemon.

Storage + Reheating

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

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

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

More Chicken Pasta Recipes:

7 High-Protein Seeds

Published on by

Nuts and seeds are often touted as good sources of plant-based protein, but not all seeds are high in protein. From pumpkin seeds to chia seeds, here is a ranking of high-protein seeds that you can add to your diet today to help increase your protein intake.

Spoonfuls of pumpkin seeds, chia seeds, flax seeds, sunflower seeds, and sesame seeds on a white background.

Table of contents

Although seeds are primarily sources of healthy fats, they contain moderate levels of protein and can help contribute to your daily protein intake. Calorie per calorie, seeds contain a similar amount of protein to nuts, more protein than fruits and vegetables, slightly less protein than beans, lentils, and grains, and far less protein than meat, poultry, and seafood.

Seeds are considered a good source of vegetarian protein; however, they do not contain all essential amino acids, or do not contain them in the optimal ratios, and are therefore considered incomplete protein sources. Fortunately, consuming seeds as part of a well-balanced diet with other sources of animal protein and plant protein can help to ensure you are consuming all essential amino acids.

So, whether you choose to consume them raw or roasted, as part of a meal or snack, or in a salad or trail mix, seeds are a great way to add more protein, fiber, healthy fats, and essential vitamins and minerals to your diet.

Infographic of the ranking of high-protein seeds; hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, poppy seeds, sesame seeds, and chia seeds.

List of Highest Protein Seeds

So, which seeds contain the most protein? Here’s a list of the most popular high-protein seeds per 1 ounce (28.35 grams) serving.

1. Hemp Seeds

Hemp seeds are seeds from the hemp plant and the highest protein seeds. Although they are the same plant species as cannabis (marijuana), hemp seeds are a different variety and only contain trace amounts of THC and will not produce any mind-altering effects (1). Hemp seeds can be consumed whole or hulled, shelled hemp seeds are known as hemp hearts, and they have a nut-like exterior with a soft, chewy interior. Hemp seeds are a good source of protein and healthy fats, including linoleic acid (omega-6 fatty acids) and alpha-linolenic acid (omega-3 fatty acids), with a small amount of fiber. Hemp seed can be sprinkled on top of salads, oatmeal, or yogurt, blended into smoothies or shakes, or added to burgers or dressing. Hemp is also a common ingredient in plant-based protein powder.

Nutrition Facts of Hemp Seeds, per 1-ounce serving of hulled hemp seeds (2)

  • Protein: 8.96 grams
  • Fat: 13.83 grams
  • Carbs: 2.46 grams
  • Fiber: 1.13 grams

2. Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed seeds and are one of the highest protein seeds. Pumpkin seeds, as well as squash seeds, are good sources of monounsaturated fats, omega-6 fats, phosphorus, magnesium, and zinc, and have been associated with improved heart health, reduced risk of breast cancer, improved bladder health, and reduced risk of urinary disorders (3, 4, 5). Pumpkin seeds can be eaten raw or roasted, used as a crunchy topping for soup, sprinkled onto salads, added to trail mix, or used to make pumpkin granola.

Nutrition Facts of Pumpkin Seeds, per 1-ounce serving of dried pumpkin seeds (6)

  • Protein: 8.56 grams
  • Fat: 13.9 grams
  • Carbs: 3.03 grams
  • Fiber: 1.7 grams

3. Sunflower Seeds

While sunflower seeds are not as high in protein as hemp seeds and pumpkin seeds, they are a good source of plant-based protein and provide many health benefits. Sunflower seeds are a good source of healthy fats, specifically monounsaturated fats, and the consumption of sunflower seeds has been associated with lower rates of cardiovascular disease, high cholesterol, and high blood pressure (7, 8). Sunflower seeds can be eaten raw or roasted, added to salads, like my kale and Brussel sprout salad, used as a topping for oatmeal or yogurt, or blended into sunflower butter as a nut-free alternative to peanut butter or almond butter.

Nutrition Facts of Sunflower Seeds, per 1-ounce serving of raw sunflower seeds (9)

  • Protein: 5.36 grams
  • Fat: 13.72 grams
  • Carbs: 6.95 grams
  • Fiber: 2.04 grams

4. Flax Seeds

Flaxseed is one of the world’s oldest crops and flax seeds, also spelled flaxseeds, are good sources of healthy fats in the form of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, with moderate levels of protein and fiber. There are two types of flax seeds, golden and brown, and both have been linked to health benefits, including improved heart health, reduced risk of heart disease, and reduced risk of type 2 diabetes (10, 11). Whole flax seeds can added to bowls, blended into smoothies, mixed into homemade veggie burgers, or used in overnight oats, and ground flax seeds can also be used to create a “flax egg”, which can replace an egg in baked goods or vegan recipes.

Nutrition Facts of Flax Seeds, per 1-ounce serving of flax seeds (12)

  • Protein: 5.19 grams
  • Fat: 11.96 grams
  • Carbs: 8.19 grams
  • Fiber: 7.74 grams

5. Poppy Seeds

The poppy plant has been used as a natural health remedy for centuries and poppy seeds have been used in dishes worldwide. These tiny, round, black seeds are good sources of fiber, with moderate levels of protein, and are particularly rich in manganese, a trace mineral known to help form connective tissue, support bone health, and reduce blood clotting factors (13). Poppy seeds can also be pressed into poppyseed oil which, while low in protein, is especially rich in omega-6 and omega-9 fats. Poppy seeds can be mixed into salad dressings or added to muffins, such as my lemon poppy seed muffins, bagels, breads, or other baked goods.

Nutrition Facts of Poppy Seeds, per 1-ounce serving of poppy seeds (14)

  • Protein: 5.10 grams
  • Fat: 11.79 grams
  • Carbs: 7.97 grams
  • Fiber: 5.53 grams

6. Sesame Seeds

Sesame seeds are another edible high-protein seeds and a great source of healthy fats and fiber. These tiny seeds can vary in color, from white to black to yellow, and contain several active compounds with antioxidant and anti-inflammatory benefits. Sesame seeds consist of 15% saturated fat, 41% polyunsaturated fat, and 39% monounsaturated fat, and their consumption has been associated with reduced heart disease risk factors, including elevated triglyceride and “bad” LDL cholesterol levels, and improved gut bacteria (15, 16, 17, 18). Sesame seeds can be consumed whole and sprinkled on top of salads or bowls, like my miso crunch salad and spicy salmon roll bowl, or blended into a paste, also known as tahini, and used as a spread, mixed into hummus, or made into a salad dressing or sauce.

Nutrition Facts of Sesame Seeds, per 1-ounce serving of whole, dried sesame seeds (20)

  • Protein: 5.02 grams
  • Fat: 14.09 grams
  • Carbs: 6.63 grams
  • Fiber: 3.35 grams

7. Chia Seeds

Chia seeds many be tiny, but they are incredibly nutrient-dense for their size. Not only are chia seeds are good source of protein, but they highest fiber seeds and a great source of omega-3 fatty acids, and various micronutrients including magnesium, phosphorus, calcium, and B vitamins. Chia seeds are also a good source of antioxidant compounds including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which have been shown to reduce inflammation (21). To ensure optimal digestion, chia seeds are best consumed once soaked and, therefore, work well in chia seeds pudding, high-protein overnight oats, or yogurt parfait, or ground chia seeds can be added to your favorite smoothie.

Nutrition Facts of Chia Seeds, per 1-ounce serving of dried chia seeds (22)

  • Protein: 4.68 grams
  • Fat: 8.70 grams
  • Carbs: 11.94 grams
  • Fiber: 9.75 grams

Ranking of High-Protein Seeds per Serving

SeedProtein per 1 ounceCalories per 1 ounce
Hemp Seeds8.96 grams157 calories
Pumpkin Seeds8.56 grams158 calories
Sunflower Seeds5.36 grams173 calories
Flax Seeds5.19 grams151 calories
Poppy Seeds5.10 grams149 calories
Sesame Seeds5.02 grams162 calories
Chia Seed4.68 grams138 calories

All nutrition data is based on FoodData Central.

FAQs

What is the lowest calorie, highest protein seed?

Hemp seeds have the best calorie-to-protein ratio as hulled hemp seeds are 29% protein and contain 8.96 grams of protein per 157-calorie serving.

What are the top 3 healthiest seeds?

Hemp seeds, pumpkin seeds, and sunflower seeds are the highest protein seeds; however, chia seeds and flax seeds have the highest fiber content. Generally speaking, all edible seeds are healthy and provide different health benefits.

Are nuts or seeds better for protein?

While both nuts and seeds contain moderate levels of protein, on average, seeds contain more protein per serving than nuts. Peanuts are the highest protein nut and contain 6.58 grams of protein per 1-ounce serving, while hemp seeds and pumpkin seeds contain 8.96 and 8.56 grams of protein per 1-ounce serving, respectively.

What seeds are best for weight loss?

Hemp seeds and pumpkin seeds contain far more protein than other seeds and are therefore more likely to benefit weight loss. Chia seeds and flax seeds can also be beneficial for weight loss as they are high in fiber, which can help to improve satiety and feelings of fullness. With that said, all seeds can support a weight loss goal when consumed in a calorie deficit.

In addition to seeds, there are many high-protein nuts, such as peanuts, almonds, and pistachios, that can be paired with protein-rich seeds and other high-protein foods to ensure you’re consuming adequate protein to support your personal health goals.

The Bottom Line

Although seeds are primarily sources of healthy fats, certain seeds contain higher levels of protein and can help contribute to your daily protein intake. Hemp seeds and sunflower seeds are the highest protein seeds, containing over 8 grams of protein per 1 ounce serving, followed by sunflower seeds and flax seeds.

Chocolate Protein Blended Overnight Oats

Published on by

Mix up your morning oatmeal with this chocolate protein blended overnight oats recipe. Not only are they packed full of protein, but they are chocolatey with a thick, rich, and creamy texture.

Two jars of chocolate protein blended overnight oats with Greek yogurt, granola, and strawberries on top.

If you’ve been around here for a while you know how much I love overnight oats. They are my go-to summer breakfast because they are so easy to make, and you can mix and match the ingredients and toppings to make so many different flavors.

These chocolate protein blended overnight oats are a twist on my protein overnight oats, and they are just as high in protein and fiber. The best part about this recipe is that you can make multiple batches in a large blender in minutes and then divide them across small jars, store them in the fridge, and enjoy high-protein, grab-and-go breakfast for days to come.

Jar of chocolate protein overnight oats with a silver spoon on a white background.

Why You’ll Love Them

  • Quick and Easy – These blended oats only take 5 minutes to prepare.
  • High in Protein – The combination of protein powder, Greek yogurt, and milk ensures that these blended overnight oats contain 40 grams of protein per serving.
  • High in Fiber – With over 12 grams of fiber per serving, these oats are filled with some of the most high-fiber and filling foods.
  • Great for Meal Prep – They keep well in the fridge for up to 5 days which makes them a great make-ahead breakfast.
Ingredients for high-protein blended overnight oats; rolled oats, chocolate protein powder, cocoa powder, milk, Greek yogurt, and chia seeds.

Ingredients + Substitutions

  • Oats – I used old-fashioned rolled oats in my recipes, however, you could use quick-cooking oats if preferred. Steel-cut oats are not recommended.
  • Protein Powder – To add a boost of protein to the blended oats. I recommend using chocolate protein powder, preferably whey protein powder, however, a plant-based protein powder or vanilla protein powder will also work.
  • Cocoa Powder – To ensure the oats are nice and chocolatey. You can use regular cocoa powder or cacao powder.
  • Chia Seeds – To add some fiber, and healthy fats, and ensure the blended overnight oats are rich and creamy.
  • Greek Yogurt – To thicken the oats and add more protein. I recommend Greek yogurt over regular yogurt because it’s higher in protein, but any plain or vanilla yogurt will work.
  • Milk – To add more protein and healthy fats. I used 2% milk, but you could use almond milk, coconut milk, soy milk, or oat milk if preferred, however, the recipe will be lower in protein.
  • Berries – To add some fiber to the oats. I served mine with fresh strawberries, but raspberries and blueberries would also work well, you can truly serve them with any frozen or fresh fruit you enjoy.

Dietary Adaptions

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

To Make them Dairy-Free: Use plant-based chocolate protein powder, swap the yogurt for coconut yogurt, and swap the milk for a plant-based milk such as almond milk, coconut milk, or soy milk.

Blender with milk, Greek yogurt, rolled oats, chocolate protein powder, cocoa powder, and chia seeds.

How to Make Blended Overnight Oats

  1. Blend the ingredients. Add the wet ingredients (milk and Greek yogurt) to a blender, then top with the dry ingredients (rolled oats, chocolate protein powder, cocoa powder, chia seeds) and blitz until well combined.
  2. Transfer to a jar. Pour the mixture into a small mason jar or container and cover it with a lid.
  3. Refrigerate overnight. Place the jar in the fridge overnight or for at least 2 hours.
  4. Serve with berries. In the morning, top with berries and additional toppings of your choice, serve, and enjoy!

You can find the detailed instructions in the recipe card below.

Mixed chocolate blended overnight oats in a blender.

Red’s Nutrition Tip

If you’re confused about protein powder, you are certainly not alone. With so many options to choose from, picking the best option can be difficult and confusing. Fortunately, I’ve created a full guide on how to choose the best protein powder for your goals, so you know exactly what to look for.

Serving Suggestions

These blended overnight oats are a great source of protein, carbohydrates, fiber, and fats, and can be consumed as a balanced meal for breakfast on their own. However, you can mix and match the ingredients to suit your personal dietary needs. For example:

  • To Increase the Protein: Add an extra 1/2 scoop of protein powder, 1/2 cup of Greek yogurt, and/or 1 tablespoon of powdered peanut butter.
  • To Increase the Fiber: Add an extra tablespoon of chia seeds and serve them with additional berries.
  • To Increase the Fat: Use full-fat yogurt and/or add a drizzle of peanut butter or almond butter.
  • To Reduce the Calories: Use 0% Greek yogurt and skim or 2% milk.
  • To Increase the Calories: Double of 1.5x the recipe, add a drizzle of nut butter, a splash of maple syrup, and/or top the blended overnight oats with melted chocolate chips before refrigerating.
Close up of jar of high-protein chocolate blended overnight oats in a jar.

Storage

Once prepared, blended overnight oats can be stored in an airtight container in the fridge for up to 5 days. Freezing is not recommended.

More Overnight Oats Recipes:

Firecracker Beef Meal Prep Bowls

Published on by

Ready in 30 minutes and made with minimal ingredients, these spicy firecracker beef meal prep bowls are quick and easy to make while being full of flavor. Plus, they are packed full of protein and fiber making them a great meal prep idea for healthy lunches or dinners.

Firecracker beef meal prep bowls with in glass contains with sesame seeds and green onions sprinkled on top.

Whether your goal is weight loss, muscle gain, or just to eat a little healthier, this firecracker beef is a great recipe to add to your repertoire. Not only do they store well in the fridge and freezer for days and weeks to come, but the spicy firecracker sauce is incredibly versatile and you can use it on chicken, turkey, or fish to boost the spice level in any meal!

Although I designed the recipe for meal prep, you can certainly enjoy them for a healthy weeknight meal. So, if you’re looking for something to make for dinner tonight, whip up the bowls and enjoy the leftovers for tomorrow’s lunch.

Close up of a spicy firecracker beef with rice, broccoli, and carrots in a meal prep container.

Why You’ll Love Them

  • Quick and Easy – Ready in under 30 minutes, these firecracker beef bowls are very fast to make.
  • High in Protein – These bowls are a high-protein meal prep idea with over 30 grams of protein per serving.
  • Perfect for Meal Prep – These beef bowls keep incredibly well in the fridge for days and freezer for months making them a great make-ahead lunch or dinner idea.
Ingredients for firecracker beef bowls; ground beef, sriracha, soy sauce, rice vinegar, honey, garlic, red pepper flakes, rice, broccoli, green onions, and sesame seeds.

Ingredients + Substitutions

  • Ground Beef – To make the spicy beef and ensure the bowls are packed full of protein. While the recipe is for beef, you can use ground turkey or ground chicken if preferred.
  • Sriracha – To make the spicy firecracker sauce. I used sriracha in my recipe but you can use any hot sauce you like.
  • Soy Sauce – To add some saltiness to the sauce, you can also use tamari or coconut aminos if preferred.
  • Rice Vinegar – To balance the firecracker sauce with some acidity. If you don’t have rice vinegar, you can use apple cider vinegar or white wine vinegar instead.
  • Honey – To add a hint of sweetness and stickiness to the sauce.
  • Garlic – To enhance the flavor of the beef. I used fresh garlic cloves, but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Red Pepper Flakes – To ensure the beef is extra spicy. I used dried chili flakes but you can use fresh chili if preferred.
  • Rice – To ensure the bowls are a well-balanced meal with a source of complex carbohydrates.
  • Broccoli – To add some veggies and fiber, you could also use green beans.
  • Carrots – To add some more veggies and color.
  • Green Onions – To flavor the beef and finish the bowls with some color and crunch.
  • Sesame Seeds – While optional, you can add a sprinkle to serve.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for tamari or coconut aminos.

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

Spicy firecracker beef in a cast-iron skillet.

How to Make Firecracker Beef Mince

  1. Cook the rice. In a small pot, bring 3 cups of salted water to a boil, then add the white rice, cover with a lid, reduce the heat to a simmer, and cook for 15 minutes until tender and rice can be fluffed with a fork.
  2. Make the firecracker sauce. In a small bowl, combine the sauce ingredients; sriracha, soy sauce, rice vinegar, and honey, and whisk until well combined, then set aside.
  3. Brown the beef. In a large pan or cast-iron skillet on medium-high heat, warm the oil, then add the ground beef and cook, breaking it up with a wooden spoon or spatula, for 4-5 minutes, then add the minced garlic, onions, and red pepper flakes and cook for an additional 1-2 minutes until lightly browned.
  4. Season the beef. Pour the firecracker sauce into the same pan with the beef, stir to combine, and cook for another 3-4 minutes until the sauce reduces and the beef is slightly crispy.
  5. Sauté the broccoli. In a small pan on medium heat, warm the olive oil, then add the broccoli florets and a pinch of salt and saute for 3-4 minutes until tender. Add the shredded carrots and cook for an additional 1-2 minutes.
  6. Combine the bowls. Once the rice, beef, and vegetables are cooked, transfer them to 4 airtight containers, dividing the ingredients evenly among them, top with green onion and sesame seeds, then allow everything to cool completely.
  7. Store and enjoy! Once cooled, cover the containers with a lid and store them in the fridge. When you are ready to eat, reheat the firecracker beef meal prep bowls in the microwave for 2-3 minutes until warmed through.

You can find the detailed instructions in the recipe card below.

Four spicy firecracker beef meal prep bowls in glass meal prep containers.

Red’s Nutrition Tip

Although beef is often considered an “unhealthy” meal prep choice, ground beef is a great source of protein and micronutrients and certain cuts of beef are just as lean as chicken. In fact, the nutritional values of beef vs. chicken are much more similar than you may think, and both can be included in a healthy diet regardless of your health goals.

Alternative Suggestions

I made these bowls with lean ground beef, white rice, and broccoli; however, you can adapt the bowls to create a calorie deficit for weight loss or a calorie surplus for weight gain with a few simple adaptations. Here are some suggestions:

  • For a higher-calorie option, make the bowl with high-fat ground beef or ground pork and extra white rice.
  • For a lower-fat option, make the bowls with ground turkey or ground chicken instead of ground beef.
  • For a lower-carb option, serve the bowls with cauliflower rice instead of white rice.
  • For a higher-fiber option, serve the bowls with brown rice instead of white rice and add additional broccoli or other vegetables.
Close up of meal prep firecracker beef with white rice and sautéed broccoli and carrots and a fork.

Storage + Reheating

To Refrigerate: Once cooked, allow the firecracker beef bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days.

To Freeze: Once the bowls have cooled completely, cover them with a lid and store them in the freezer for up to 3 months.

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

More Ground Beef Bowls:

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.

Learn More