Stephanie Kay Nutrition

Real Food for Real Life

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:

Whole Grains vs. Refined Grains: Which is Healthier?

Published on by

You may have heard that whole grains are a healthier choice than refined grains, but you may be wondering what exactly is the difference and how “bad” refined grains actually are. Here is a complete breakdown of whole grains vs. refined grains and a comparison of their health benefits.

Wheat berries, rolled oats, white flour, and whole-wheat bread on a cutting board.

Table of contents

What is the difference between whole grains and refined grains?

The difference between whole grains and refined grains is that whole grains contain the entire grain, which is made up of the bran, germ, and endosperm, while refined grains have been milled to remove the bran and germ.

When harvested all whole grains contain four primary parts (1):

  • Hull: The inedible protective layer that is removed during processing.
  • Bran: The multi-layered thin outer skin that contains antioxidants, B vitamins, and fiber.
  • Germ: The embryo that sprouts when planted in soil that contains B vitamins, some protein, minerals, and healthy fats.
  • Endosperm: The starchy middle layer and by far the largest portion of the grain that contains complex carbohydrates, proteins, and small amounts of vitamins and minerals.

A grain is considered a whole grain as long as all edible original parts; bran, germ, and endosperm, are still present in the same relative proportions as when the grain was growing in the fields. Refined grains are processed versions of whole grains as one or many of the grain’s original parts have been removed.

The Processing of Grains

While the exact process will vary from one grain to the next, all grains are processed from fields to whole grain foods and refined grain products via several critical steps. Here is an example of the processing of wheat from whole grain to flour (2, 3):

  1. Harvesting: Wheat kernels are harvested from a field by a combine and transported to a processing plant. Upon arrival, wheat kernels are tested to determine how they will be treated, handled, and stored until the time of processing.
  2. Cleaning: The wheat kernels are then cleaned to remove materials such as sticks, stones, and insects, and remove kernels that are not fit for milling due to it being broken, damaged, or small. The wheat is then processed in a machine to remove the outer husk from the kernels, resulting in whole-grain wheat.
  3. Tempering: Cleaned wheat kernels are then conditioned to prepare them for the milling process. Water, steam, or heat is added to grains to toughen the bran and soften the endosperm, which allows them to separate more easily.
  4. Grinding: The tempered wheat kernels are then fed through a milling machine where they pass through roller mills to separate the bran and germ from the endosperm. The resulting endosperm can then be ground on its own to make white flour, or the separated bran, germ, and endosperm can be ground together to make whole-wheat flour.
  5. Sifting: The broken kernel particles are then sifted to separate larger particles from smaller particles. Larger particles are reground to ensure they are small enough to be finished flour.
  6. Purification: Once sifted, the resulting flour is passed through the purification process, where gentle agitation and upward airflow separate the desired endosperm from bran particles and other impurities. This process is important for creating various grades of flour.

Flours may also undergo a bleaching process, where the finished flour flows through a device that releases a bleaching-maturing agent in measured amounts, or an enrichment process, where the flour passes through a device that measures out and releases specified quantities of vitamins and minerals.

Infographic with examples of whole grains vs. whole grain foods vs. refined grain prodcuts.

Examples of Whole Grains vs. Refined Grains

It’s important to understand that all refined grains begin as whole grains and that whole grains can be found in unprocessed and processed food forms. All unprocessed whole grains can become processed whole grains or processed refined grains depending on what is done to them.

For instance, wheat kernels are the whole-grain version of wheat, and they can be consumed in their whole-grain version in the form of wheat berries or whole-wheat flour, or be milled to remove the bran and germ and turned into a refined grain and consumed in the form of white flour. Alternatively, rice can be consumed as a whole grain in the form of wild rice or brown rice, or be milled to remove the bran and germ and consumed as a refined grain in the form of white rice.

Examples of whole grains include amaranth, barley, brown rice, bulgur, corn, farro, kamut, millet, oats, quinoa, rye, spelt, and wheat berries, while refined grains include white rice, cornmeal, oat bran, and white flour.

Examples of Whole Grains:

  • Wheat
  • Corn
  • Oats
  • Brown Rice

Examples of Whole-Grain Foods:

  • Wheat berries, cracked wheat, whole-wheat bread, whole-wheat pasta, whole-wheat flour
  • Frozen corn, corn flour, cornmeal
  • Steel-cut oats, rolled oats, quick-cooking oats, oat flour
  • Brown rice cakes, brown rice noodles, brown rice flour

Examples of Refined Grains Products:

  • White bread, white pasta, white flour
  • Cornstarch
  • Oat bran
  • White rice, rice cakes, rice flour

What are enriched grains?

Enrichment is the process of adding nutrients back to grains that were lost during the milling process, due to the loss of the bran and germ (5). Enriched grains are refined grains that have thiamin, riboflavin, niacin, folic acid, and iron added after processing.

What are fortified grains?

Fortification is the process of adding nutrients into an ingredient or food that were not previously present, or at higher levels than were present originally (5). Fortified grains are refined grains that have certain vitamins and minerals added to increase their nutritional value.

Infographic on the nutritional values of whole grains vs. refined grains.

Whole Grains vs. Refined Grains: Nutrition

Here is a nutritional comparison of whole grains and refined grains using wheat berries, all-purpose flour, corn, cornmeal, wild rice, white rice, steel-cut oats, and oat flour per 100-gram serving (7, 8, 9, 10, 11, 12, 13, 14).

Nutrition per 100 gramsWheat BerriesWhite FlourCornCornmealWild RiceWhite RiceSteel-Cut OatsOat Flour
Calories354 cals364 cals365 cals364 cals357 cals359 cals381 cals404 cals
Protein18.8 g10.3 g9.4 g6.2 g14.7 g7.0 g12.5 g14.7 g
Fat3.1 g1.0 g4.7 g1.7 g1.1 g1.0 g5.8 g9.1 g
Carbohydrates66.7 g76.3 g74.3 g80.8 g74.9 g80.3 g69.8 g65.7 g
Fiber8.3 g2.7 g7.3 g4.3 g6.2 g0.1 g12.0 g6.5 g
Sugar0 g0.3 g0.6 g1.0 g2.5 g0 g0 g0.8 g

Note: Unlike other grains, oats are rarely refined as all three parts of the oat kernel (bran, germ, and endosperm) remain intake regardless of processing and format. Therefore, except for oat bran, almost all oat products and oat flour qualify as 100% whole grain. 

Calories

Whole grains and refined grains contain a similar number of calories. Per 100-gram serving, wheat berries contain 354 calories and white flour contains 364 calories, corn contains 365 calories and cornmeal contains 364 calories; wild rice contains 357 calories and white rice contains 359 calories; and steel-cut oats contain 381 calories and oat flour contains 404 calories.

Protein

Whole grains contain more protein than refined grains because they contain the protein-rich bran, which is removed in the processing of refined grains. On average, whole grains contain 25% more protein their refined flour or refined grain products (15). For example, a 100-gram serving of wheat berries contains 18.8 grams of protein while a 100-gram serving of all-purpose white flour contains 10.3 grams of protein. Although whole grains are not considered complete protein sources, as they do not contain all essential amino acids, including high-protein whole grains in your diet is a good way to reach your daily protein intake.

Fat

Whole grains contain more fat than refined grains because they contain the germ. Although whole grains contain healthy fats, including omega-3 and omega-6 fatty acids, the germ is removed in the processing of grains as the fat content can limit the shelf life of whole grains and whole-grain products. For example, a 100-gram serving of corn contains 4.7 grams of fat while a 100-gram serving of cornmeal contains 1.7 grams of fat.

Carbohydrates

Refined grains contain slightly more carbohydrates than whole grains, however, the difference is negligible. Given the endosperm is the primary source of starch, both whole grains and refined grains are primarily sources of complex carbohydrates. For example, a 100-gram serving of wild rice contains 74.9 grams of carbohydrates while a 100-gram serving of white rice contains 80.3 grams of carbohydrates.

Fiber

Whole grains contain more dietary fiber than refined grains because they contain the fiber-rich bran, which is removed during the processing of refined grains. For example, a 100-gram serving of steel-cut oats contains 12 grams of fiber while a 100-gram serving of partially debranned oat flour contains 6.5 grams of fiber.

Sugar

Neither whole grains nor refined grains are substantial sources of sugar. The carbohydrate content of whole grains is primarily made of starch and fiber. On average, a 100-gram serving of whole grains and refined grains contains less than 1 gram of sugar, all of which is naturally occurring. However, the same cannot be said for refined grain products, which often contain large amounts of added sugar, which is why it is so important to read the ingredients and food labels on products you buy.

Other Factors to Consider

In addition to nutritional benefits, here are some other factors to consider in the discussion of whole grains vs. refined grains.

Micronutrients

Whole grains contain more micronutrients than refined grains since refined grains have been milled to remove the bran and germ, which are the vitamins and minerals. However, many refined grain flours and refined grain products are either enriched with the nutrients lost during the milling process or fortified with additional vitamins and minerals.

Glycemic Index

Whole grains tend to have lower glycemic index values than refined grains because they contain more fiber-rich bran, as well as more protein and fat. The additional fiber, protein, fat, and micronutrients in whole grains help to slow digestion and balance blood sugar. For example, steel-cut oats have a GI value of 52 while white bread has a GI value of 83 (16).

Preparation Method

Another important aspect in the discussion of whole grains and refined grains is the method in which they are prepared. All grains contain antinutrients, natural compounds that can impair digestion and nutrient absorption, however, the process by which grains are processed and prepared before consumption can mitigate or reduce their effects. Not only does removing the antinutrient-containing bran and germ during processing help, as is done with refined grains, but soaking, sprouting, boiling, and fermenting grains and grain products help to improve their health benefits (17).

Weight Loss

Whole grains are generally considered advantageous for weight loss since they are higher in fiber and protein, which makes them more filling foods than refined grains and refined grain products. Furthermore, refined grain products are typically more hyper-palatable and calorie-dense foods than whole grains, as they are often filled with added sugars and fats. However, it’s important to understand that both whole grains and refined grains can be consumed in a healthy diet and support a weight loss goal as long as you are in a calorie deficit.

Benefits of Whole Grains vs. Refined Grains

The benefits of whole grains include (18, 19, 20, 21, 22):

  • Good source of dietary fiber,
  • Support healthy digestion,
  • Help control cholesterol levels, weight, and blood pressure,
  • Lower risk of diabetes, heart disease, and other health conditions.

The benefits of refined grains include:

  • Finer texture,
  • Longer shelf life,
  • Less expensive,
  • More versatile cooking ingredients.

So, are whole grains healthier than refined grains?

Overall, whole grains are a more nutrient-dense choice than refined grains. Whole grains contain more fiber, protein, healthy fats, vitamins, and minerals than refined grains and have been linked to an array of health benefits. While whole grains do contain more antinutrients than refined grains, when properly prepared they are highly nutritious and an important part of a healthy and balanced diet.

However, not all refined grains are unhealthy, and refined grain products do not need to be completely avoided. There are many minimally processed forms of refined grains, such as cornmeal, white rice, and oat flour, which are good sources of complex carbohydrates, fiber, and micronutrients. Moreover, many forms of refined grain products, such as sourdough bread and white pasta, that are highly nutritious and can be included in a healthy diet.

Therefore, while whole grains are generally considered a healthier option than refined grains, the format in which grains are consumed and the balance of the overall diet they are consumed in, are important factors to consider.

It’s also important to note that some grain products are made with a mixture of whole grains and refined grains, therefore, only products made from 100% whole grains are considered whole grain foods.

The Bottom Line

Whole grains contain all parts of the grain, including the bran, germ, and endosperm, while the bran and germ have been removed from refined grains. While whole grains and refined grains contain a similar number of calories per serving, whole grains contain more protein, fats, dietary fiber, and micronutrients than refined grains. Overall, both whole and refined grains can be included in a balanced diet focused on whole foods with adequate protein and dietary fiber.

Ricotta Pesto Fried Eggs

Published on by

These 5-minute ricotta pesto fried eggs on toast are perfect for a quick and easy meal, and they work well for breakfast, lunch, or dinner.

Ricotta pesto fried eggs on toast on a white plate with red pepper flakes, salt, and pepper on top, with a side of homemade pesto.

Eggs are one of my go-to meals. It doesn’t matter if it’s breakfast, lunch, or dinner, they are such as versatile ingredient and a great way to add protein to a meal in a matter of minutes. They can be scrambled, boiled, poached, or fried, made into a sandwich, added to salads, cooked into a skillet, or fried up and added to toast for a quick, easy, and healthy meal.

Although eggs are pretty neutral tasting on their own, the combination of pesto and ricotta adds a ton of flavor, and makes a humble fried egg the most delicious topping for toast. So, if you’re looking for a new quick and easy meal, give the ricotta pesto fried eggs on toast a try, because I know you’re going to love them.

Pesto fried eggs on sourdough on a plate with a fork.

Why You’ll Love Them

  • Quick + Easy – Made with 4 ingredients and ready in 5 minutes, this recipe is perfect for a weekday breakfast.
  • High in Protein – These pesto eggs contain over 25 grams of protein per serving.
  • Full of Healthy Fats – The combination of pesto and eggs ensures that these pesto-fried eggs are rich in healthy fats and micronutrients.
Ingredients for pesto fried eggs: eggs, basil pesto, ricotta cheese, and sourdough bread.

Ingredients + Substitutions

  • Eggs – To ensure this breakfast is packed full of protein, healthy fats, vitamins, and minerals.
  • Pesto – To fry the eggs and add some healthy fats and flavor. You can make homemade pesto, with pine nuts, fresh basil, olive oil, garlic, lemon, and parmesan, or just grab a jar of store-bought pesto.
  • Ricotta Cheese – To boost the protein content and ensure the eggs are rich and creamy. If you don’t like ricotta cheese, cottage cheese, feta cheese, goat cheese, or cream cheese would also work well.
  • Bread – I use sourdough bread for my eggs, since sourdough is the healthiest bread, but you can use any style of bread that you like.
  • Red Pepper Flakes – To add a bit of heat, although optional.
  • Salt and Pepper – To season the dish, although optional.

Dietary Adaptions

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

To Make it Dairy-Free: Use vegan pesto and omit the ricotta cheese.

Pesto and ricotta cheese in a non-stick frying pan.
Pesto, ricotta, and eggs in a non-stick frying pan.

How to Make Pesto Eggs on Toast

  1. Add pesto to a pan. In a non-stick frying pan on medium heat, add the pesto and heat for 10-30 seconds until it releases its oil, and then spread it out into a thin layer large enough to cook the eggs.
  2. Add ricotta to the pan. Add the ricotta cheese to the pan, spreading it out into a thin layer across the pesto.
  3. Add the eggs. Crack the eggs into the pan, directly on top of the pesto and ricotta mixture, and cook for 4-5 minutes until the whites are set and the yolks are still runny, or until the eggs are cooked to your liking.
  4. Toast the bread. Add the slices of bread to a toaster and cook to your liking, then place them on a plate, and top each slice with a pesto-fried egg.
  5. Serve and enjoy!

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

Pesto eggs in a frying pan.

Red’s Nutrition Tip

Eggs are a great source of protein, however, a couple of eggs is not a particularly high-protien meal. Fortunaly, pairing them with ricotta, which is a great source of vegetarian protein, and sourdough bread, which made from high-protein grains, you can easily create a high-protein meal without much effort.

Serving Suggestions

These pesto-fried eggs are a good source of protein, fat, and complex carbohydrates, however, you can add a side to make them a more balanced meal.

  • To increase the fiber content, serve the fried eggs with a side of fresh fruit, such as berries or sliced apple.
  • To increase the fat content, serve them with a side of sliced avocado or a sprinkle or parmesan cheese.
  • To increase the protein content, fry up and additional egg or serve the pesto fried eggs with a side of breakfast sausage or a small bowl of Greek yogurt or skyr.
Fried pesto eggs with ricotta and red pepper flakes on toast on a white plate with a fork.

More Easy Egg Recipes:

Roasted Sweet Potato and Chickpea Salad

Published on by

Ready in 30 minutes, covered in a rich and creamy tahini dressing and sprinkled with feta cheese, this roasted sweet potato and chickpea salad is full of flavor and works well as a vegetarian main course or hearty side dish.

Bowl of roasted sweet potato and chickpea salad with feta cheese on top and a jar of tahini dressing and lemon wedges in the background.

Sweet potatoes are such an underrated salad ingredient. While they are commonly used in curries and casseroles, and as side dishes, they work so well cooled and added to salads. Their hearty texture can make a light salad more filling and their sweet flavor is a lovely addition to a salty and savory salad.

So, if you’ve never added sweet potatoes to a salad, this roasted sweet potatoes and chickpea salad recipe is the perfect place to start.

Close up up roasted sweet potato chickpea salad.

Why You’ll Love It

  • Quick and Easy – Made with minimal ingredients in 30 minutes, this vegetarian sweet potato chickpea salad is very easy to make.
  • High in Fiber – The combination of sweet potatoes, chickpeas, and leafy greens ensures that this salad has over 9 grams of fiber per serving.
  • Great for Meal Prep – This hearty salad keeps well in the fridge for up to 3 days and you can make a big batch of the creamy tahini dressing and keep it for weeks to come.
Ingredients for sweet potato and chickpea salad; sweet potatoes, chickpeas, arugula, feta cheese, and tahini sauce.

Ingredients + Substitutions

  • Sweet Potatoes – To add some complex carbohydrates and fiber, you can also use butternut squash. The recipe calls for raw sweet potatoes, but you can use diced frozen sweet potatoes if desired, see the notes section of the recipe card for details.
  • Chickpeas – To add some vegetarian protein and fiber. I used canned chickpeas, but you can cook your dried chickpeas if preferred, see the notes section of the recipe card for details. If you’d prefer crispy chickpeas in your salad, simply add them to the baking sheet with the sweet potatoes.
  • Arugula – To add some leafy greens. If you don’t like arugula, you can use kale, spinach, or a mixture of fresh herbs such as parsley, dill, or basil.
  • Feta Cheese – To add some saltiness, protein, and healthy fat. You could also use crumbled goat cheese, parmesan cheese, or grilled halloumi.
  • Tahini – To make the creamy tahini dressing.
  • Lemon – To add some acid to the tahini sauce.
  • Olive Oil – To add some healthy fats, roast the sweet potatoes, and make the dressing.
  • Maple Syrup – To add a hint of sweetness to the dressing, you can use honey or brown sugar if preferred.
  • Garlic – To flavor the tahini sauce. The recipe calls for a garlic clove, but you can use garlic powder if preferred, see the notes section of the recipe card for details.
  • Spices – A mixture of paprika, salt, and pepper to season the sweet potatoes and 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.

Roasted sweet potatoes with paprika and salt on a baking sheet.

How to Make Sweet Potato Chickpea Salad

  1. Season the sweet potatoes. Dice the sweet potatoes into bite-size pieces, then add them to a large baking sheet, drizzle with olive oil, sprinkle with paprika and salt, and toss until well coated.
  2. Roast the sweet potatoes. Transfer the baking sheet of sweet potatoes to an oven at 400°F and roast for 20-22 minutes until the sides are lightly browned and the sweet potatoes are tender. Once cooked, remove the baking sheet from the oven and allow the sweet potatoes to cool completely
  3. Make the tahini dressing. Add the tahini, lemon juice, olive oil, maple syrup, water, garlic, and salt to a small food processor or blender and blitz until well combined.
  4. Mix the salad. Add the cooled sweet potatoes, chickpeas, and arugula to a large bowl, cover with the tahini sauce, and toss until well combined. Then add the crumbled feta cheese and gently toss again until well incorporated.
  5. Serve and enjoy. The sweet potato chickpea salad can be served immediately or stored in the fridge.

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

Small jar of creamy lemon garlic tahini dressing.

Red’s Nutrition Tip

Although I didn’t include any in the recipe, if you want to add a bit of crunch, you can finish the salad with a sprinkle of pumpkin seeds. Not only are pumpkin seeds one the highest protein seeds, but they are also a great source of healthy fats and micronutrients including phosphorus, magnesium, and zinc.

Serving Suggestions

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

Roasted sweet potato chickpea salad with arugula in a large white bowl with a serving spoon and a side of feta cheese.

Storage

Once mixed, the salad can be stored in an airtight container in the fridge for up to 3 days.

To make the salad ahead of time, prepare the roasted sweet potatoes and tahini dressing and store them in the fridge in separate airtight containers for up to 5 days. When you are ready to serve, combine the salad and remaining ingredients as per the instructions.

More Sweet Potato and Chickpea Salad Recipes:

12 Healthy Eating Habits to Start Today

Published on by

Whether your goal is weight loss, weight gain, or fueling your body, here are some healthy eating habits you can start today, and maintain for the long term, that will help to improve your health.

Healthy foods in the shape of a heart including spinach, avocado, almonds, cashews, oats, tomatoes, salmon, flaxseed, beef, chicken, olive oil, oranges, beans, chickpeas, and lentils.

Table of contents

Nutrition can get confusing. From how much protein you should eat, to the best sources of fiber, and what oils to avoid, it can be difficult to determine the best way to eat for your body and metabolism. However, certain eating habits are beneficial regardless of your personal health goals.

Infographic with examples of healthy eating habits.

Tips for Healthy Eating

Here are 12 healthy eating habits you can start today.

1. Prioritize whole foods.

One of the easiest and most effective ways to ensure you are eating a healthy diet is to focus on consuming whole foods. Whole foods are single ingredients that come from a plant or an animal and include fruits, vegetables, beans, lentils, whole grains, nuts, seeds, milk, poultry, meat, and seafood.

Whole foods are real food and real food is healthy food as these foods are rich in the macronutrients and micronutrients required to support optimal health. By prioritizing whole foods in your diet, you can ensure you are consuming nutrient-dense foods and reduce your consumption of processed food at the same time.

2. Learn to read food labels.

In addition to eating whole foods, learning how to read food labels is one of the best ways to develop healthier eating habits. Although whole, unprocessed foods are generally considered the healthiest foods, processed foods can be included in a healthy diet, and the ingredients list is the most valuable part of a food label as it tells how exactly what is in the product and in what proportions.

Reading the ingredients list and facts label on a food label can help you better understand what you are eating, how many calories it contains, and its density of micronutrients and macronutrients. For instance, there are many brands of jarred tomato sauce, hummus, granola, and soup that are healthy store-bought foods that can make creating and adhering to healthy eating habits much easier.

3. Eat balanced meals.

Consuming balanced meals is integral to ensuring you are eating a healthy diet. While consuming healthy foods is important, if you are not consuming an optimal balance of macronutrients, it will be more difficult to maintain a healthy diet and healthy weight. By creating balanced meals, complete with a source of protein, carbohydrate, fiber, and fat, at breakfast, lunch, and dinner, you can help to ensure that are consuming adequate protein, fiber, healthy fats, and calories.

Moreover, consuming balanced meals can help to balance blood sugar, increase satiety levels, eat fewer calories, optimize performance, and support body composition goals (1, 2, 3).

4. Cook your meals.

Cooking is one of the simplest and most effective ways to eat a healthy diet. Not only does cooking meals at home allow you to focus on whole foods and create balanced meals, but it is also a simple way to reduce your intake of unhealthy fats, added sugars, unnecessary additives, and preservatives.

In fact, studies have shown that people who frequently cook meals at home eat healthier and consume fewer calories than those who cook less (4). On average, homemade meals contain fewer calories and are more nutrient-dense than prepared foods and restaurant meals.

5. Enjoy a variety of foods.

Not only does eating a variety of foods help to ensure you are consuming a variety of nutrients, but enjoying a variety of foods helps to increase long-term healthy eating habits. With the exception of food allergies and food intolerances, excluding food groups from your diet or marking certain foods as “off limits” can limit your intake of important nutrients and encourage an “all-or-nothing” mentality.

In fact, the consequences of excluding major food groups are not merely physical, as studies have shown that individuals who utilize a rigid dieting strategy are more likely to exhibit symptoms of eating disorders, overeating, and mood disturbances (5, 6). So instead of identifying foods as “good” or “bad”, focus on creating balanced meals with whole foods while including your favorite foods.

6. Stay hydrated.

The importance of drinking plenty of water cannot be understated and is one of the most important healthy eating habits you can do. As a general rule, it’s best to consume 1 liter of water per 75 pounds of body weight, however, an individual may require more or less water depending on where they live, their activity level, health, environment, and personal health conditions (7). While coffee, tea, smoothies, fresh fruit juices, and other beverages can certainly be consumed as part of a healthy diet, it’s best to drink plain water and limit beverages with added sugars such as fruit juice, soda, and alcohol.

7. Eat slowly and chew your food.

You might be surprised to learn that digestion begins in the mouth, which is why eating slowly and fully chewing your food is so important. The enzymes present in our saliva not only stimulate the digestive process but also attack the bacteria in our food, therefore, not chewing our food thoroughly can lead to digestive issues such as gas, bloating, and indigestion.

Moreover, eating slowly has been shown to provide greater food satisfaction and reduce calorie intake, it gives your body time to recognize that you’re full, which is helpful for weight loss goals (8, 9). Slowing down to savor your food is a very impactful healthy eating habit you can implement.

8. Eat without digital distraction.

Not only can eating without digital distraction help you practice mindful eating but ensure that you are not eating more than you need. Studies have shown that being distracted by digital devices or not paying attention to a meal can prompt you to eat more than intended at that meal and eat more throughout the day (10). Making mealtime “electronic-free” is another healthy eating habit that can help you control your food intake.

9. Practice intuitive eating with the hunger-fullness scale.

In addition to eating slowly, chewing, and avoiding digital devices while eating, you can create healthier eating habits by using the hunger-fullness scale. This intuitive eating tool is a scale designed to help you reconnect with your body and your hunger cues. By ranking your level of hunger and fullness on a scale from 0 to 10, where 0 represents being ravenous and 10 represents being painfully full, you can become more in tune with your body’s natural cues.

10. Pay attention to portion size.

While you don’t need to count calories to eat a healthy diet, it’s important to be mindful of portion sizes to ensure you’re not eating too much or too little. Although hand portion sizes are often considered a weight loss tool to eat smaller meals, and are very helpful for it, using portion sizes can help to ensure that you are eating enough protein and fiber, and creating well-balanced meals. Portion sizes, not to be confused with serving sizes, are a great tool to ensure you’re eating a healthier diet, eating enough to fuel your day, and supporting your goals.

11. Aim for consistency, not perfection.

When working to create healthy eating habits, it’s important to remember that the goal is consistency, not perfection. A healthy diet can (and should) include “junk” food, it simply needs to be the exception, not the rule. If you prioritize whole foods, create balanced meals, and cook your meals most of the time, you can create a flexible dieting plan and indulge in treats and sweets from time to time without concern.

12. Ask for help.

If you’re struggling to implement healthy eating habits or need help eating for a health condition, it’s best to work with a registered dietician to develop a personalized nutrition plan. Working with a qualified nutrition professional is the best way to determine the dietary guidelines that will support your personal health goals.

The Bottom Line

Creating healthy eating habits is the simplest way to improve your diet, maintain a healthy weight, and achieve your health goals. To create a healthy and balanced diet, prioritize whole foods, build balanced meals, cook at home, drink water, pay attention to portion sizes, eat slowly without digital distractions, and indulge in treats occasionally. For personalized dietary guidelines, it is best to work with a qualified health professional or registered dietician.

No-Bake Granola Bars

Published on by

Made with rolled oats, nuts, and seeds, and naturally sweetened with honey, these no-bake granola bars are the perfect healthy snack that can be enjoyed by the whole family.

Stack of homemade no-bake granola bars on a plate.

Granola bars are a go-to snack for adults and kids alike and are perfect for everything from school lunches to road trips and on-the-go breakfasts. Unfortunately, many store-bought bars are filled with excessive refined sugars, additives, and preservatives, making them a less-than-healthy choice. Fortunately, making homemade granola bars with wholesome ingredients is super simple, especially when they involve no baking at all.

The combination of old-fashioned oats, dried fruit, peanut butter, and honey in this no-bake granola bar recipe ensures that they are full of complex carbohydrates, healthy fats, and natural sugars without skimping on flavor. These bars are such a delicious, quick, and easy recipe that I’m willing to bet they will become one of your go-to healthy homemade snacks.

Close up of a stack of no-bake granola bars with raisins and seeds.

Why You’ll Love Them

  • No Bake – The homemade granola bars do not require any cooking or baking at all.
  • Quick and Easy – With only 10 minutes of prep time, these bars are ready in a matter of minutes.
  • High in Fiber – Not only are these bars naturally sweetened with honey, but they contain 4 grams of fiber per bar.
  • Kid-Friendly – The sticky and chewy texture of these bars ensures they are a family-friendly snack. Plus, the recipe can be easily adapted to ensure they are a school-safe snack.
Ingredients for no-bake granola bars: rolled oats, pumpkin seeds, shredded coconut, raisins, cinnamon, salt, peanut butter, honey, and vanilla extract.

Ingredients + Substitutions

  • Oats – The recipe calls for old-fashioned rolled oats, as I think they provide the best texture, but you can use quick-cooking oats if desired, however, steel-cut oats and instant oats are not recommended.
  • Pumpkin Seeds – The add some healthy fats and some crunch. You can swap them for sunflower seeds or nuts, such as chopped walnuts or almonds, if preferred.
  • Raisins – To add some fruit and a chewy texture to the bars. I used Thompson raisins, but you can swap them for other dried fruits such as golden raisins, currants, sultanas, dried cherries, dried cranberries, chopped dates, or chopped dried apricots if desired.
  • Coconut – The recipe calls for shredded coconut, but coconut flakes will also work. If you’re not a fan of coconut, you can swap it for additional old-fashioned oats, nuts, or seeds.
  • Honey – To add some sweetness and bind the bars. You can swap it for maple syrup or agave if desired.
  • Peanut Butter – To add some healthy fats and bind the bars, I used creamy peanut butter, but crunchy almond butter will also work. You can swap it for almond butter or another nut butter if desired.
  • Vanilla – To add flavor and fragrance.
  • Cinnamon – To add flavor, although it’s optional.
  • Salt – To balance the sweet and salty flavor of the bars.

Dietary Adaptions

How to Make them Gluten-Free: Use certified gluten-free rolled oats, puffed rice, or Rice Krispies.

How to Make them Nut-Free: Swap the peanut butter for sunflower butter or tahini.

Peanut butter, honey, and vanilla extract in a large measuring jar.
Peanut butter mixture in a large measuring jar with a spoon.

How to Make No-Bake Granola Bars

  1. Mix the wet ingredients. In a medium bowl, add the peanut butter, honey, and vanilla extract, and stir to combine.
  2. Mix the dry ingredients. In a large bowl, add the rolled oats, pumpkin seeds, shredded coconut, raisins, cinnamon, and salt, and stir to combine.
  3. Add the wet ingredients to the dry ingredients. Pour the peanut butter mixture into the bowl with the oat mixture and, using a rubber spatula, stir until the mixture is well combined.
  4. Transfer the oat mixture to a baking pan. Transfer the granola bar mixture to a baking pan lined with long strips of parchment paper, spread it out evenly, and press into down into the pan.
  5. Refrigerate the bars. Transfer the baking pan to the fridge and refrigerate for at least 30 minutes or overnight.
  6. Slice and enjoy! Remove the bar mixture from the pan by pulling the parchment paper, transfer to a cutting board, and then slice into evenly sized granola bars.

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

Rolled oats, pumpkin seeds, raisins, shredded coconut, cinnamon, and salt in a large white mixing bowl.
Oat mixture with peanut butter mixture on top in a large white mixing bowl.

Red’s Nutrition Tip

These bars contain 15 grams of sugar per bar, however, it’s important to understand this sugar is coming from natural sources. The shredded coconut, raisins, and honey are all sources of natural sugar, which contains beneficial micronutrients. Moreover, the fiber content of these bars helps to balance the sugar content.

Granola bar mixture in a baking pan with parchment paper.
No bake granola bar mixture pressed into a baking pan with parchment paper.

Additional Mix-Ins

The best thing about these no-bake granola bars is that they are super adaptable, and you can mix and match the mix-ins based on what you like or have in your pantry. In addition to pumpkin seeds, raisins, and shredded coconut, you could use:

  • Sunflower Seeds
  • Chia Seeds
  • Flax Seeds
  • Crushed Peanuts
  • Sliced Almonds
  • Yogurt Covered Raisins
  • Dates
  • Dried Cranberries
  • Chocolate Chips
  • Mini Chocolate Chips
  • Crispy Rice Cereal
Sliced no bake homemade granola bars on a cutting board.

Storage

To Refrigerate: Place the bars in an airtight container and store them in the fridge for up to 2 weeks.

To Freeze: Wrap each bar in plastic wrap and then transfer the wrapped bars to a plastic bag or freezer-safe container and store them in the freezer for up to 6 months.

More Bars Recipes:

 

Sweet Potato vs. White Potato: Which is Healthier?

Published on by

Sweet potatoes and white potatoes are both diet staples that have been consumed widely across various cultures, however, a debate as to which one is healthier has emerged. Although sweet potatoes are often touted as a better option, these tubers are a lot more similar than you may think. Here is a complete nutrition comparison of sweet potato vs. white potato.

Pile of sweet potatoes and pile of white potatoes.

Table of contents

The Difference Between Sweet Potato and White Potato

Although they share the same name, sweet potatoes and white potatoes are botanically unrelated; sweet potatoes are from the Convolvulaceae plant family, while white potatoes come from the Solanaceae plant family (1). Sweet potatoes are related to morning glories, other vines, trees, and shrubs, while white potatoes are related to nightshade vegetables such as tomatoes, peppers, and eggplants. For this reason, sweet potatoes and white potatoes offer different nutrients, vitamins, and minerals.

White potatoes come in shades of brown, yellow, and red, with white or yellow flesh, while sweet potatoes are typically orange in color, and are also found in yellow, purple, and red varieties. Although in some countries, sweet potatoes are referred to as yams, they are a different species of plant (2).

Infographic of nutrition comparison of sweet potato vs white potato with calories, protein, fat, carbohydrates, fiber, and sugar.

Sweet Potato vs. White Potato: Nutrition

Nutritionally speaking, both white and sweet potatoes are good sources of calories, carbohydrates, and fiber. Here is a comparison of the nutritional value of a 100-gram serving of raw sweet potato with skin and a 100-gram serving of raw white potato with skin (3, 4).

Nutrition per 100 gramsSweet PotatoWhite Potato
Calories86 calories77 calories
Protein1.57 grams2.05 gram
Fat0.05 grams0.09 grams
Carbohydrates20.1 grams17.5 grams
Sugar4.2 grams0.8 grams
Fiber3.0 grams2.1 grams

Calories

Sweet potatoes contain slightly more calories than white potatoes; however, the difference is minimal. Sweet potatoes contain 86 calories per 100-gram serving, and white potatoes contain 77 calories per 100-gram serving.

Protein

White potatoes contain slightly more protein than sweet potatoes; however, neither is a significant source of protein. Sweet potatoes contain 1.57 grams of protein per 100-gram serving, and white potatoes contain 2.05 grams of protein per 100-gram serving.

Fat

Neither sweet potatoes nor white potatoes are significant sources of fat or saturated fat. Sweet potatoes contain 0.05 grams of fat per 100-gram serving, and white potatoes contain 0.09 grams of fat per 100-gram serving.

Carbohydrates

Sweet potatoes contain slightly more carbohydrates than white potatoes; however, the difference is minimal. Sweet potatoes contain 20.1 grams of carbohydrates per 100-gram serving, and white potatoes contain 17.5 grams of carbohydrates per 100-gram serving.

Sugar

Sweet potatoes contain 5 times more sugar than white potatoes; however, it is natural sugar in the presence of fiber and micronutrients, unlike added sugars. Sweet potatoes contain 4.2 grams of sugar per 100-gram serving, and white potatoes contain 0.8 grams of sugar per 100-gram serving.

Fiber

Sweet potatoes contain 42% more dietary fiber than white potatoes. Sweet potatoes contain 3.0 grams of fiber per 100-gram serving, and white potatoes contain 2.1 grams of fiber per 100-gram serving.

Infographic of micronutrient comparison of sweet potato vs white potato with vitamins and minerals.

Micronutrients

Here is a vitamin and mineral comparison between sweet potatoes and regular potatoes for total content and the daily values on the Nutrition Facts labels (3, 4, 5).

Micronutrients per 100 gramsSweet PotatoWhite Potato
Vitamin A709 ug0 ug
Vitamin C2.4 mg19.7 mg
Thiamin (Vitamin B1)0.078 mg0.081 mg
Riboflavin (Vitamin B2)0.061 mg0.032 mg
Niacin (Vitamin B3)0.557 mg1.06 mg
Pantothenic Acid (B5)0.8 mg0.295 mg
Vitamin B60.209 mg0.298 mg
Folate11 ug15 ug
Magnesium25 mg 23 mg
Phosphorus47 mg57 mg
Potassium337 mg425 mg
Iron0.61 mg0.81 mg
Copper0.151 mg0.110 mg
Manganese0.258 mg0.153 mg

While sweet potatoes and white potatoes are nutritionally similar in terms of their calorie, protein, fat, and carbohydrate content, they do differ slightly in their vitamin and mineral content. Sweet potatoes contain more vitamin A, riboflavin, pantothenic acid, magnesium, copper, and manganese, while white potatoes contain more vitamin C, vitamin B6, niacin, folate, phosphorus, potassium, and iron.

Overall, sweet potatoes are a great source of vitamin A in the form of beta carotene; a 100-gram serving contains over 78% of the daily value, and white potatoes are great sources of potassium, vitamin B6, and vitamin C.

Other Factors to Consider

In addition to nutrition, here are some other factors to consider in the debate between sweet potatoes and white potatoes.

Blood Sugar + Glycemic Index

Sweet potatoes generally have a lower glycemic index compared to white potatoes; however, the glycemic index of potatoes varies depending on the type of potato and how it is prepared.

For example, boiled sweet potatoes have a GI ranking of 44, boiled white potatoes have a GI ranking of 54, baked sweet potatoes have a GI ranking of 94, and baked white potatoes have a GI ranking of 73 (6).

Glycemic index (GI) rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. Foods with a GI ranking of 70 or more cause a more rapid spike in blood sugar levels compared to foods with a GI ranking of 55 to 69, which cause a moderate spike in blood sugar levels, and foods with a  GI ranking of 55 or less, which cause a slow spike in blood sugar levels.

However, it is important to consider that potatoes are rarely consumed alone. Both regular potatoes and sweet potatoes are generally consumed as part of a larger meal, along with protein and fat, which helps to mitigate their impact on blood sugar levels.

Glycemic Load

In addition to the glycemic index, the glycemic load (GL) accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

The glycemic load ranking of a potato is also dependent on the type of potato and how it was prepared. For example, boiled sweet potatoes have a GL ranking of 11, while boiled white potatoes have a GL ranking of 14, baked sweet potatoes have a GL ranking of 10, and baked white potatoes have a GL ranking of 17 (6).

Overall, given that the glycemic index is ranked on a scale of 100, the differences between sweet potatoes and white potatoes are minimal. Not to mention, both sweet and white potatoes fall mid-range in terms of glycemic load.

Weight Loss

Both sweet potatoes and regular potatoes have a low to moderate calorie density and can support weight loss when consumed as part of a healthy diet in a calorie deficit. Moreover, the satiety index of potatoes, namely boiled potatoes, makes them great for weight loss, and boiled potatoes are considered one of the most filling foods.

Cooking Methods

When comparing sweet potatoes and regular potatoes, it is important to consider the way they are consumed. While raw and boiled potatoes and sweet potatoes have very similar nutritional values, they are rarely consumed in this fashion. Rather, potatoes are more commonly consumed with additional ingredients, via various cooking methods, and/or as part of a larger meal.

For instance, while the satiety of boiled potatoes might be high as the palatability is low, the palatability of baked sweet potato sprinkled with brown sugar, a white potato dolloped with sour cream and bacon, or a pile of creamy mashed potatoes might be much higher, making them easier to consume.

If the objective is not to overconsume calories from potatoes, it is best to opt for sweet potatoes and white potatoes that are minimally processed are baked, boiled, stewed, or roasted, and limit ultra-processed foods, such as French fries and potato chips, as they are much easier to overeat.

Cost

Sweet potatoes are generally more expensive than white potatoes, such as russet potatoes, because they are more in demand. Given the nutritional differences between the two are minimal, the best option is the one that best suits your budget.

Personal Preference

Regular potatoes have a mild and earthy flavor, while sweet potatoes have a slightly sweet and nutty flavor. This is important to consider when adding potatoes to a recipe, as their flavor will impact the outcome of the dish.

So, are sweet potatoes healthier than regular potatoes?

In the battle of the white and sweet potato, there really isn’t a clear winner. Sweet potatoes are higher in fiber and contain more beta-carotene; however, white potatoes contain fewer calories, more protein, less sugar, and more micronutrients. Although sweet potatoes tend to have a lower glycemic index and glycemic load when boiled, however, white potatoes have a lower glycemic index when baked.

Overall, eating sweet potatoes and white potatoes are both healthy choices. Exactly how each type of potato affects your overall health and weight is largely dependent on how they are prepared, how much is consumed, and what they are consumed with.

The Bottom Line

Regular potatoes and sweet potatoes are starchy vegetables and sources of complex carbohydrates. Sweet potatoes contain more fiber, but white potatoes contain fewer calories and more vitamins and minerals, however, both white potatoes and sweet potatoes belong in a healthy diet. Given both are healthy choices, the best choice is the one that best fits your budget and the one that you feel like eating.

Spanish Pork Chops

Published on by

Ready in 30 minutes and cooked in a smoky tomato sauce, these one-pan Spanish pork chops are a quick, easy, and flavorful meal. Serve them with rice and vegetables for a simple weeknight dinner.

Spanish pork chops in a bowl with a side of broccoli.

I don’t know about you, but I love Spanish cooking. From smoky paprika to spicy chilies to salty ham to sweet olives and acidic citrus, Spanish cooking is filled with a wide variety of fresh and simple ingredients that create so much flavor. Fortunately, even if you’ve never been to Spain, you can cook up these flavors in your kitchen with these Spanish pork chops!

This recipe combines simple Spanish ingredients to create a Bravas-style sauce; a bold, slightly spicy, garlicky tomato sauce from Madrid, which is the perfect sauce to nestle pork chops and beans to create a hearty and healthy one-pan meal.

Spanish pork chops in Bravas sauce with white beans with a side of Spanish rice, parsley, and broccoli.

Why You’ll Love Them

  • Quick and Easy – Made in one pan and ready in 30 minutes, this recipe is perfect for a weeknight dinner.
  • Full of Flavor – These Spanish pork chops are full of Mediterranean-inspired flavors.
  • High in Protein and Fiber – The combination of pork and beans ensures this dish contains over 40 grams of protein and 11 grams of fiber per serving.
  • Keep Well – The pork chops made great leftovers or a meal prep idea as they keep well in the fridge and freezer.
Ingredients for Spanish pork chops: boneless pork chops, crushed tomatoes, onion, garlic, smoked paprika, red pepper flakes, red bell pepper, white beans, and chorizo sausage.

Ingredients + Substitutions

  • Pork Chops – I used boneless pork chops for this recipe, but you can use bone-in pork chops if preferred. See the notes section of the recipe card for details.
  • Tomatoes – To make smoky Bravas-style tomato sauce. The recipe calls for crushed tomatoes, but you could use diced tomatoes or tomato sauce if preferred.
  • Bell Pepper – To add some veggies. The recipe calls for a red bell pepper, but you can use a yellow or orange bell pepper if needed.
  • Chorizo – To add some more protein, and fat, and enhance the Spanish flavor. I use cured Spanish chorizo sausage in my recipe, but you could use raw if preferred. If you can’t find chorizo sausage, salami or another form of dried sausage will work.
  • Onion and Garlic – To add flavor. You can use onion powder and garlic powder if preferred, see the notes section of the recipe card for details.
  • Paprika – To add the Spanish flavor. Smoked paprika is recommended for the best results, however, any paprika will work.
  • Red Pepper Flakes – To add a bit of spice to the sauce, although optional.
  • White Beans – To add some additional protein, complex carbohydrates, and fiber. I used white kidney beans, also known as cannellini beans, however, any white beans will work.
  • Olive Oil – To add healthy fats and cook the pork chops.
  • Salt and Pepper – To season.
Seared pork chops in a skillet.
Chorizo sausage, onion, red bell pepper, garlic, paprika, red pepper flakes, and salt in a skillet.

Dietary Adaptions

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

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

Bravas-style tomato sauce in a skillet with white beans.
Pork chops in tomato sauce with white beans.

How to Make Spanish Pork Chops

  1. Season the pork chops. Place the pork chops on a cutting board and season them with salt and pepper on both sides.
  2. Sear the pork chops. Warm the olive oil in a large pan or skillet over medium-high heat, then add the pork chops and cook for 3-4 minutes per side until mostly cooked through, then remove from the pan and set them aside on a plate.
  3. Cook the chorizo. Add the diced chorizo sausage to the pan and cook for 1-2 minutes until it begins to soften.
  4. Sauté the veggies. In the same pan, sauté the onion for 3-4 minutes, then add the bell pepper and cook for an additional 1-2 minutes, then add the garlic, smoked paprika, red pepper flakes, and salt and cook for a final minute until fragrant.
  5. Add the tomatoes and beans. Add the crushed tomatoes and white beans to the pan, stir to combine, and allow to simmer for 5 minutes. Taste the sauce and adjust the seasoning with additional salt and freshly ground black pepper as needed.
  6. Add the pork chops. Return the pork chops to the pan, submerging them in the tomato sauce, then add the olives and cook for a final 5 minutes to reheat the pork.
  7. Serve and enjoy! The pork chops can be served immediately with a sprinkle of parsley, rice, and vegetables.

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

Pork chops in tomato sauce with white beans.

Red’s Nutrition Tip

Pork has a bit of a reputation for being an unhealthy meat, however, it’s a great source of protein, and pork chops are a great source of lean protein and micronutrients. In fact, gram per gram, pork chops have a similar nutrition profile to chicken thighs, chicken breasts, and lean cuts of red meat.

Serving Suggestions

This Spanish pork chop recipe is a good source of protein and fat with moderate amounts of carbohydrates and fiber. To ensure it’s a more balanced meal, I would recommend serving the pork chops with a source of grains or root vegetables and fibrous vegetables, such as:

  • Rice + Broccoli
  • Roasted Potatoes + Green Salad
  • Mashed Potatoes + Carrots
Two bowls of Spanish pork chops with parsley.

Storage + Reheating

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

To Freeze: Once cooled completely, add the Spanish pork chops to an airtight container and store them in the freezer for up to 3 months.

To Reheat: Once thawed, place the pork chops and sauce mixture in a pan on medium heat for 3-5 minutes until warmed through. The pork can also be reheated in the microwave for 1 to 2 minutes or until warm.

More Pork Chop Recipes:

15 of the Most Filling Foods

Published on by

Whether your goal is to lose weight, gain weight, or simply fuel your body a little better, satiety plays an important role in meal satisfaction, dietary adherence, and consistency. Here is a list of the most filling foods to create a balanced diet and help you reach your goals.

Pot of boiled potatoes.

What makes a food filling?

The satiety of a food is determined by its macronutrient composition, as protein and fiber increase satiety, as well as its processing and overall palatability (1, 2). The most filling foods tend to be:

  • Higher in Fiber: A high fiber intake has been associated with increased feelings of fullness, as high-fiber foods are known to delay gastric emptying and increase digestion time. Fiber can also help to balance blood sugar, which can mitigate extreme dips and spikes in energy, and increase feelings of fullness (3).
  • Higher in Protein: Research shows that protein is the most satiating macronutrient as it impacts several satiety hormones that control feelings of hunger and fullness.
  • Lower Energy Density: Energy density refers to the number of calories a food contains relative to its weight or volume; foods high in water and fiber but low in fat have a low energy density. Low-energy-density, high-volume foods are known to be more filling than high-energy-density, low-volume foods.
  • Lower Palatability: Generally, foods with a high energy density are more palatable but not satiating, while foods with low energy density are more satiating but less palatable. The perfect combination of saltiness, sweetness, and richness in calorie-dense foods, also known as the bliss point, makes them very easy to overeat, whereas bland foods are far more likely to satisfy hunger (4).

Satiety is known as the state of being completely satisfied, or of being fed or gratified to or beyond capacity, and can be used to measure how filling foods are.

Infographic of satiety index ranking of various foods.

What is the Satiety Index?

The satiety index is a tool that ranks foods on their ability to satisfy hunger. It was developed by a group at the University of Sydney in Australia where they compared the filling effect of 38 different foods to determine which foods satisfy hunger more than others (5).

The index uses white bread as the baseline with a rating of 100; foods that score higher than 100 are more filling and those under 100 are less filling. While the satiety index takes into consideration how long a food will keep you full, it does not account for the nutritional value of a food.

Infographic of the most filling foods: boiled potatoes, fish, oatmeal, oranges, apples, brown rice pasta, beef steak, baked beans, grapes, whole grain bread, popcorn, eggs, cheese, white rice, and lentils.

List of the Most Satiating Foods

Generally, whole unpressed foods are considered the most satiating, here is a list of the top 15 most filling foods.

1. Boiled Potatoes

While potatoes have a reputation for being unhealthy, they are incredibly nutritious and the most filling food according to the satiety index. White potatoes are a good source of resistant starch, vitamin C, vitamin B6, and potassium, and a great source of complex carbohydrates you can add to create a balanced meal and make it more satiating. Boiled potatoes scored 323 on the satiety index.

2. Fish

Fish is a great source of lean protein, which is highly satiating, and fish is one of the most high-protein, low-calorie foods. Fish, as well as other seafood and shellfish, contains healthy fats in the form of omega-3 fatty acids, which are essential and must be obtained through the diet as the body cannot produce them. The high-protein and high-fat content of fish, along with its moderate to low palatability, makes it one of the most filling foods. Ling fish scored 225 on the satiety index.

3. Oatmeal

Oats are whole grains and are a good source of fiber, especially soluble fiber, which has been shown to slow gastric emptying and increase perceived satiety (6). Oats can be cooked in a variety of different ways, including breads and baked goods, but are most often eaten as oatmeal, also known as porridge. Oatmeal scored 209 on the satiety index.

4. Oranges

Oranges have a high water content and are considered some of the most hydrating foods, which makes them more filling than other foods. Oranges are also a good source of micronutrients, namely vitamin C, and a moderate source of fiber, which makes them more nourishing and satiating; however, the same does not apply to orange juice. Studies have found that solid foods, like oranges, are much more effective in reducing hunger than liquid ones, like orange juice (7). Oranges scored 202 on the satiety index.

5. Apples

Much like oranges, the high fiber content and water content of apples ensure they have a low energy density and make them some of the most filling foods. Moreover, foods with a crunchy texture, such as ripe apples, have been shown to lead to greater food satisfaction than softer foods than apple products, such as applesauce, as highly viscous foods increase fullness more than less viscous foods (7). Apples scored 197 on the satiety index.

6. Brown Pasta

While all forms of pasta scored above the median on the satiety index, brown rice pasta was considered the most filling pasta. Brown rice pasta is made from brown rice, which is a high-protein whole grain that is rich in fiber as it contains the bran, germ, and endosperm. Although the nutritional differences between white pasta and whole wheat pasta are minimal, the higher fiber content and flavor of brown rice pasta are likely to make it less palatable than traditional white pasta. Brown rice pasta scored 188 on the satiety index.

7. Beef Steak

Beef is a source of high-quality protein, complete with all nine essential amino acids, and is a very filling food. While often demonized as an unhealthy choice, beef is incredibly rich in micronutrients, and certain cuts of beef are more nutrient-dense than chicken and seafood. Moreover, beef scores very high on both the PDCAA and the DIASS scales, which are widely used measures of protein quality that look at amino acid composition and digestibility (8, 9). While all cuts of meat are good sources of protein, leaner cuts, such as beef steak, may be more filling than other fatty cuts. Beef steak scored 176 on the satiety index.

8. Baked Beans

Beans are sources of complex carbohydrates that are high in fiber and plant-based protein yet have a moderate to low energy density. The soluble fiber in beans slows the emptying of the digestive tract and helps to regulate appetite, which increases perceived satiety (10). Not only can beans be used as a source of plant protein in vegetarian meals, but they can be paired with animal protein, such as beef, chicken, pork, or eggs, to create balanced meals that are very high in protein, making them even more satiating. Baked beans scored 168 on the satiety index.

9. Grapes

The high water content of grapes makes them a high-volume food with a low-calorie density, which helps to contribute to feelings of fullness. Grapes also provide a greater mouthfeel than other foods, as they satisfy the needs for crunch and texture, which helps to increase their satiety factor. Grapes scored 162 on the satiety index.

10. Whole Grain Bread

The higher fiber content of whole-grain bread makes it more filling than traditional white bread. Because whole grains contain the bran and germ, breads made from whole grain flour contain more micronutrients, protein, and fiber than breads made of refined flour. Pairing whole wheat bread with a source of fiber, such as deli meat, eggs, and cottage cheese, can help to create a more filling and balanced meal. Wholemeal bread scored 157 and whole grain bread scored 154 on the satiety index.

11. Popcorn

Corn is a whole grain that is rich in fiber and popcorn is a low-calorie, high-volume food that is perfect for a filling snack. While movie theater popcorn contains lots of salt and added fat in the form of butter and oil, which makes it ultra-palatable, plain popcorn is low in calories and can be flavored with healthy fats, herbs, and spices. A 100-gram serving of plain popcorn contains 387 calories and 15 grams of fiber, compared to a 100-gram serving of potato chips which contains 536 calories and 5 grams of fiber (11, 12). Popcorn scored 154 on the satiety index.

12. Eggs

Eggs are one of the most nutritious foods on the planet, as they are rich in protein, healthy fats, and micronutrients. One large egg contains 6 grams of protein and 13 essential vitamins and minerals. While eggs have a bad reputation for being high in cholesterol, consuming eggs daily is completely safe, and cholesterol is generally no longer considered a nutrient of concern. Eggs scored 150 on the satiety index.

13. Cheese

High-protein cheeses, such as low-fat cottage cheese, ricotta cheese, and parmesan tend to be more satiating than lower-protein, higher-fat cheeses. In addition to cheese, high-protein dairy products, such as regular yogurt, Greek yogurt, and skyr are also known to promote satiety. Cheese scored 146 on the satiety index.

14. White Rice

Although brown rice is often touted as the healthier choice, the nutritional differences between white and brown rice are minimal, and white rice appears to provide a similar level of satiety compared to other filling foods. While brown rice contains more fiber and slightly more protein than white rice, white rice is typically enriched with added micronutrients such as iron and B vitamins, which can help to increase satiety signals. Moreover, removing the bran and germ in white rice helps to make white rice more easily digested, making the nutrients more bioavailable. White scored 138 and brown rice scored 132 on the satiety index.

15. Lentils

Much like beans, lentils are a great source of fiber, complex carbohydrates, and vegetarian protein, and have a relatively low energy density. Lentils are also rich in prebiotic fiber, a form of fiber that fuels the beneficial bacteria of our microbiome and is great for gut health. Lentils can be cooked and enjoyed as a side dish or used in salads, curries, soups, or stews. Lentils scored 133 on the satiety index.

What are the least-filling foods?

According to the satiety index, the least-filling foods are highly processed foods, specifically those that are low in protein, low in fiber, and have high energy density. The satiety index rates croissants, donuts, candy bars, chips, ice cream, French fries, and cereal as some of the least filling foods. These foods are often referred to as “empty calories” as they are high in calories and contain little to no nutritional value.

Food Satiety, Weight Loss, and Weight Gain

The satiety index of a food can also play an important role in weight management. While the calorie content of a food plays a major role in weight management, as a calorie deficit is required for weight loss and a calorie surplus is required for weight gain, feelings of fullness and satisfaction after a meal play a role in an individual’s behavior around food.

Consuming filling foods with a high satiety score can impact future eating habits and whether an individual will reach for fewer or more calories at their next meal.

  • For weight loss, it is best to opt for foods with a high satiety index score, such as potatoes, fish, oatmeal, fruits, and vegetables, to support feelings of fullness in a calorie deficit.
  • For weight gain, it is best to opt for foods with a low satiety index score, namely nutritious calorie-dense foods such as olive oil and fatty cuts of meat, to reduce feelings of fullness and digestive discomfort for a calorie surplus.

The Bottom Line

Minimally processed, nutrient-dense, low-calorie foods that are high in protein and fiber are more likely to promote satiety than ultra-processed, high-calorie foods high in fat and sugar. Potatoes, fish, oatmeal, oranges, and apples top the list of the most filling foods. As a rule, opting for whole foods, such as meat, seafood, beans, lentils, whole grains, nuts, and seeds, is the best way to eat fewer calories while maximizing food intake, satiety, and health benefits.

The Hunger-Fullness Scale of Intuitive Eating

Published on by

The hunger-fullness scale has become an incredibly popular nutrition and intuitive eating tool, however, you may be wondering exactly what it is and what to do with it, so here’s a complete breakdown of the hunger-fullness scale, what it is, how it works, and how to use it.

White plate with a bit of leftover rice with a fork and spoon on a wood table.

Table of contents

What is the Hunger-Fullness Scale?

The hunger-fullness scale is an intuitive eating tool designed to help you get in touch with your body’s hunger cues and fullness cues. After years of dieting, calorie counting, food avoidance, or emotional eating behaviors, it’s common to lose touch with your body’s natural messaging system, as well as how to interpret these messages (1). Also known as the hunger-satiety scale, the hunger-fullness scale is a practical tool that can help you get back in tune with your body and better respond to different levels of hunger and fullness.

Why is the hunger-fullness scale important for intuitive eating?

While hunger and fullness cues will vary from one person to the next from one day to the next, they remain incredibly helpful in the sense that they are constantly adapting to our ever-changing needs. When you are in tune with your hunger and fullness cues and learn to respond to them appropriately, you can give your body exactly what it needs.

Not only can the hunger and fullness scale help you pay attention to natural body cues but in doing so it can help you identify physical hunger from emotional hunger, as well as differentiate between external and internal hunger cues.

Infographic of hunger cues vs. fullness cues.

Hunger Cues vs. Fullness Cues

Hunger is the body’s way of telling you it needs energy. Common hunger signals include a growling tummy or, if you’re very hungry, you may feel weak, tired, or dizzy, and these physical feelings remind us to eat (2).

Fullness is a feeling of relief we experience when hunger goes away. Common fullness signals include a feeling of satiety and a slightly full stomach or, if you’re very full, you may feel stuffed, uncomfortable, or even sick, and these physical feelings remind us to stop eating (3).

Internal vs. External Cues

While physical hunger and fullness can be identified by internal body cues, both hunger and fullness can be influenced by external cues. Each day we are confronted with hundreds of emotional and environmental factors that can all influence what and how much we eat.

Eating disinhibition is the tendency to overeat in response to different stimuli, and can occur in a variety of circumstances such as such as when an individual is presented with an array of palatable foods or is under emotional distress (4).

For instance, if you are in a work meeting and someone brings in a plate of cookies, you may reach for one whether you are hungry or not. If you are at a dinner party and are served a portion size larger than expected, you may proceed to clean your plate out of politeness regardless of your hunger level. If you’re feeling sad after a rough day, you may reach for food out of comfort, or if you are overly stressed, you may choose to not eat at all. All of these are examples of how hunger cues can be influenced by external factors.

How to Use the Hunger-Fullness Scale

The hunger-fullness scale ranks our hunger and fullness cues on a scale of 1 to 10, where each number on the scale correlates to a different level of hunger and fullness. While it’s important to note that the scale is strictly a guide and different people will experience hunger and fullness differently, the scale ranks as follows:

  1. Painfully hungry, may feel sick.
  2. Ravenous, very, very distracting.
  3. Very hungry, eager to eat something.
  4. Slightly empty stomach, could wait if needed.
  5. Neutral, not hungry or full.
  6. Satisfied, slightly full stomach.
  7. Totally satisfied, hunger is gone for a while.
  8. Little too full, don’t want anything else to eat.
  9. Uncomfortably full, very stuffed.
  10. Painfully full, may feel sick.

To use the scale, before you decide to eat, take a moment to check in with yourself to see where you rank on the hunger and fullness scale. Once you’ve identified where you rate your hunger or fullness, consider the following:

Aim to start eating when you reach 3 or 4 on the scale.

At this range, you are physically hungry but not ravenous and are more likely to make food choices that support your body’s physical needs that are not influenced by emotions.

Try to limit reaching a 1 or 2 on the scale.

While life happens and you may certainly find yourself in this range occasionally, it’s best to avoid being in this range regularly. This range may cause you to make less-than-ideal food choices and has the potential to lead you to overeat.

Consider stopping eating when you reach 6 or 7 on the scale.

At this range, you are satisfied but not uncomfortable and you’ve typically consumed enough to keep you energized until your next meal. To be sure, you can always stop eating and wait 20 minutes to reassess how you’re feeling, as it can take a bit of time for fullness to truly set in (5).

Try to avoid reaching 8, 9, or 10 on the scale.

Although we will all eat beyond our fullness cues from time to time, such as holidays and celebrations, it’s best to avoid reaching this range regularly. Not only can we feel physically uncomfortable in this range, but it may invoke feelings of guilt, shame, and self-sabotage, particularly for women (6).

Remain between a 3 and 7 on the scale as much as possible.

By eating in this range, you’ll feel satisfied, nourished, and more in control of your physical hunger pangs and food choices. By using the hunger and fullness scale regularly, you learn how to tell the difference between true, physical hunger and psychological hunger that is caused by emotions, like stress, boredom, sadness, or happiness.

Benefits of Using the Hunger-Fullness Scale

The intuitive eating hunger and fullness scale can help you:

  • Get in tune with your body’s hunger and fullness cues,
  • Learn to listen to, interpret, and trust your own body,
  • Distinguish physical hunger from emotional hunger,
  • Distinguish internal hunger cues from external hunger cues,
  • Feel more in control of your food choices and behavior around food,
  • Be more intuitive with your food choices,
  • Be less reliant on external tools (i.e. counting calories or macros).

Tips for Using the Hunger-Fullness Scale

Here are some things to consider to ensure you get the most out of the hunger-fullness scale:

1. Remember, the scale is strictly a tool.

It’s important to use the hunger and fullness scale as a guide and not feel the need to follow the numbers “perfectly”. Your hunger will fluctuate from one day to the next and not everyone will experience the scale in the same way.

2. Check in with yourself before, during, and after you eat.

The scale is designed to be used before, while, and after you eat. Not only can it help you to determine your hunger levels before you eat and your fullness level so you know when to stop eating, but it can help you reflect on how you feel once you’ve finished eating so you can take the feelings and lessons away with you for next time.

3. Observe your behavior, don’t judge.

Be honest with yourself, while being kind to yourself. Using the hunger-fullness scale is not about being right or wrong or good or bad, it’s about getting in touch with your body and discovering what it’s trying to tell you.  Look for areas of opportunity that emerge and how you may be able to support yourself or ask others for support.

4. Take note of patterns.

As you continue to use the hunger-fullness scale, take note of patterns, eating habits, and food behaviors. Do you experience hunger at certain times during the day? Do certain activities or moments during the day trigger hunger?  What happens when you wait too long to eat? When you eat when you’re not hungry, what do you notice about your feelings? 

5. Practice.

Learning to identify and interpret your hunger and fullness cues is a practice that will take time to master and something you will continue to use when you do. Don’t put pressure on yourself to figure this out quickly, take your time, continue to use the hunger and fullness scale at every meal, and eventually, like any habit or skill, you’ll get better at it, and it will become second nature.

6. Ask for help.

Whether you’re just getting started on your intuitive eating journey or you’ve been working on it for a while, don’t be afraid to ask for help. Work with a registered dietician or certified intuitive eating counselor to help address your personal intuitive eating journey and health goals.

The Bottom Line

The hunger-fullness scale is an intuitive eating tool that you can use to get more in touch with your hunger and fullness cues. By ranking your hunger and fullness level on a scale of 1 to 10 before, during, and after you eat, you can before more in tune with your body’s natural cues and help you detect the differences between eating for hunger and eating more than you want or need for emotional reasons or reasons outside of physical hunger.

Miso Crunch Salad

Published on by

If you’re looking for a new go-to salad, this miso crunch salad is for you! This Trader Joe’s inspired recipe combines sweet and salty flavors, crunchy texture, and bright colors to make the most delicious and nutritious meal.

Miso crunch salad in a white bowl with a side of chow mein noodles, roasted cashews, and cilantro.

If you’re a fan of Trader Joe’s, you may recall this miso crunch salad and just how popular it was. Unfortunately, it was discontinued, but with a little trial and error, I was able to re-create a copycat version at home!

The combination of crunchy veggies, crispy chow mein noodles, salty nuts, and smooth miso dressing makes this miso crunch salad recipe oh-so-delicious and slightly addictive. I think it’s the perfect side dish to bring to a summer BBQ as it pairs well with everything from grilled shrimp to burgers and chicken, and keeps well in the fridge so you can prep it ahead of time and grab it when you’re ready to eat.

Close up of miso crunch salad in a white bowl with a serving spoon.

Why You’ll Love It

  • Crunchy + Colorful – The combination of bright colors and crunchy textures in the salad makes it so delicious it’s almost addicting.
  • Full of Flavor – The sweet and salty flavors in the sesame miso dressing and the fresh flavors of the vegetables ensure that this miso crunch salad hits all the right notes.
  • High in Fiber – With 3 grams of fiber per serving, this Asian salad is a great way to eat more fiber.
Miso crunch salad ingredients: chopped kale, shredded cabbage, shredded carrots, cilantro, sesame miso dressing, roasted cashews, chow mein noodles, and sesame seeds.

Ingredients + Substitutions

  • Cabbage – This recipe calls for a mixture of green cabbage and red cabbage, also known as purple cabbage, to ensure the salad has some color, but you can use one or the other if needed.
  • Kale – To add some greens and fiber.
  • Carrots – To add some color and more veggies. The recipe calls for you to julienne your carrot, but you can use pre-shredded carrots if you prefer.
  • Cilantro – If you don’t like cilantro, you can use parsley and/or sliced green onions instead.
  • Cashews – To add some healthy fats and some crunch, you can use roasted peanuts if preferred.
  • Sesame Seeds – To add some flavor and more healthy fats.
  • Miso – To make the sesame miso dressing. I used white miso, as I think it provides the best flavor, but any miso paste will work.
  • Olive Oil – To make sesame miso dressing, avocado oil would also work nicely.
  • Sesame Oil – To ensure the dressing has a hint of sesame flavor. You can use regular or toasted sesame oil.
  • Rice Vinegar – To balance the dressing with some acid, apple cider vinegar, lime juice, or orange juice would also work well.
  • Honey – To add a hint of sweetness to the dressing,
  • Garlic – To flavor the dressing. The recipe calls for fresh garlic cloves, but you can use garlic powder if needed, see the notes section of the recipe card for details.
  • Fried Chow Mein Noodles – While optional, these add a nice crunchy topping to the salad.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for tamari or coconut aminos and omit the chow mein noodles.

Miso dressing in a small glass jar.

How to Make the Trader Joe’s Miso Crunch Salad

  1. Prep the vegetables. Shred the cabbage, chop the kale, slice the carrots, and mince the cilantro.
  2. Make the dressing. Add the dressing ingredients, olive oil, sesame oil, miso, rice vinegar, honey, and garlic, to a small food processor and blend until well combined. Taste and adjust the seasoning with salt as needed.
  3. Toss the salad. In a large bowl, add salad ingredients, cover with sesame miso dressing, and toss until well combined. Once mixed, sprinkle the salad with roasted cashews, sesame seeds, and crispy chow mein noodles, although optional.
  4. Serve and enjoy! The salad can be served immediately or stored in an airtight container in the fridge for up to 24 hours.

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

Chopped kale, shredded cabbage, shredded carrots, cilantro, and cashews in a white bowl with sesame miso dressing on top.

Red’s Nutrition Tip

Miso is a fermented soybean paste and a great fermented food to add to your diet as it is a good source of probiotics for gut health. In addition to salad dressing, miso works well in soups or as a marinade, like in my honey miso salmon and Asian salmon tray bake.

Overhead shot of miso crunch salad in a large white bowl with a tea towel, sesame seeds, cashews, and chow mein noodles on the side.

Serving Suggestions

This miso crunch salad is a great source of fiber and healthy fats, so pairing it with a source of protein and complex carbohydrates, such as rice or potatoes, can help to it a more balanced meal. I think one of the following protein sources would work well with this salad:

  • Grilled chicken
  • Grilled salmon
  • Grilled steak
  • Grilled shrimp
  • Grilled tofu
  • Edamame
Miso crunch salad on a plate with grilled chicken.

Storage

Once dressed, the salad can be stored in an airtight container in the fridge for up to 24 hours, if left any longer the salad will get soggy.

If you want to prepare the salad ahead of time, prepare the vegetables and dressing, then store them in separate airtight containers in the fridge for up to 5 days. When ready to serve, add the chopped veggies, cover with dressing, toss until well combined, and top with the remaining salad ingredients.

More Asian Salad Recipes:

Cajun Chicken Burgers

Published on by

Covered in Cajun seasoning, these Cajun chicken burgers are full of flavor, a little bit spicy, and very easy to make. They are the perfect addition to a cookout or summer BBQ.

Cajun chicken burgers on a brioche bun with creamy coleslaw and a side of crinkle cut French fries on the side.

You can say goodbye to bland chicken burgers with this spicy Cajun chicken burger recipe. The combination of Cajun spices and creamy and crunchy coleslaw ensures that these chicken burgers are full of flavor while still being good for you.

Whether you’re celebrating with a family cookout, partying at a potluck, or enjoying a simple weeknight meal, these Cajun chicken burgers are the perfect addition to the grill and a great way to add more protein to your diet!

Close up a cajun chicken burger on a bun with cabbage coleslaw on top.

Why You’ll Love Them

  • Quicky and Easy – Ready in 30 minutes, these burgers are perfect for a quick weeknight dinner.
  • Flavor of Flavor – The homemade spice mix ensures that every burger bite is full of Cajun flavor.
  • High in Protein – With over 30 grams of protein per burger, these Cajun chicken burgers are a protein-packed meal.
  • Freeze Well – These burger patties can be frozen raw or cooked for up to 3 months which makes them a great meal prep idea.
Ingredients for Cajun chicken burgers; ground chicken breasts, breadcrumbs, onion, garlic, paprika, cumin, thyme, oregano, salt, brioche buns, and cheddar cheese.

Ingredients + Substitutions

  • Chicken – The recipe calls for ground chicken, but you could use ground chicken breasts, ground chicken thighs, or ground turkey if preferred. While easy to find ground chicken in most grocery stores, you can also grind chicken in a food processor by adding skinless chicken breasts or skinless chicken thighs and blending them until finely chopped.
  • Cajun Seasoning – A mixture of paprika, cumin, dried oregano, dried thyme, cayenne (or chili powder), and salt to create the Cajun spice mix for the burger patties. You can also use store-bought Cajun seasoning if preferred.
  • Onion and Garlic – To enhance the flavor of the burgers. I used fresh onion and garlic, but you could use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Breadcrumbs – To add moisture to the burgers, although they are optional.
  • Buns – I used brioche buns but you can use any burger bun you like.
  • Cheese – To add some more protein and healthy fats to the burgers. I use cheddar cheese, but you can use any sliced cheese you like, Gouda, Monterey Jack, or havarti would work well.
  • Red Cabbage – The base for the coleslaw topping, green cabbage will also work well.
  • Carrots – To add some color and more veggies.
  • Parsley – To add some greens and freshness, you can use fresh cilantro instead.
  • Yogurt – To make the creamy coleslaw dressing and add some more protein and healthy fats. I used Greek yogurt, but you could use regular yogurt, mayonnaise, or sour cream if preferred.
  • Lemon Juice – To balance the dressing with some acid.
  • Salt and Black Pepper – To season the burger and coleslaw.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free burger buns and gluten-free breadcrumbs.

To Make them Dairy-Free: Swap the yogurt for mayonnaise.

To Make them Higher in Protein: Use ground chicken breast instead of regular ground chicken.

Ground chicken, Cajun spice mix, breadcrumbs, diced onion, and minced garlic in a glass bowl.
Four raw chicken burger patties on a grey cutting board.

How to Make Cajun Chicken Burgers

  1. Mix Cajun seasoning. Add the paprika, cumin, oregano, thyme, cayenne, and salt to a small bowl and stir to combine.
  2. Mix and shape burger patties. Add the ground chicken, onion, garlic, breadcrumbs, and Cajun seasoning to a bowl and use your hands to mix the spices into the chicken, then shape the mixture into 4 evenly sized burger patties.
  3. Cook the burgers. Warm a grill or frying pan to medium-high heat, grease with a bit of olive oil, then add the burger patties and cook for 4-5 minutes per side or until cooked through to an internal temperature of 165ºF. With one minute reaming, add a slice of cheese to each burger patty and allow to melt as they finish cooking.
  4. Make the coleslaw. In a large bowl, add the yogurt, lemon juice, and a pinch of salt and pepper, whisk to combine, then add the shredded cabbage, shredded carrots, and chopped parsley and toss to combine.
  5. Assemble the burgers. Add the chicken burger to the bottom bun, top with coleslaw, and top bun.
  6. Serve and enjoy! The burgers can be enjoyed immediately or cooled and stored in the fridge for up to 4 days or in the freezer for up to 3 months.

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

Bowl of creamy cabbage coleslaw with a side of spicy mayo.

Red’s Nutrition Tip

You can reduce the fat content of these burgers by using ground chicken breast instead of standard ground chicken. Ground chicken is typically made with a mixture of white and dark meat and some chicken skin, which is a good source of collagen, while ground chicken is made solely of chicken breasts. Although the nutritional differences between chicken breasts and chicken thighs are minimal, you can control the calorie content of the recipe by making this adjustment.

Serving Suggestions

The burgers are a good source of protein, healthy fats, and complex carbohydrates. I served them with cheddar cheese, spicy mayonnaise, and a bit of coleslaw. To make them a more balanced meal, I would recommend serving them with a high-fiber salad or side dish, such as:

Cajun chicken burger on a white plate with a side of French fries and a glass of sparkling water.

Storage + Reheating

To Refrigerate: Cooked Cajun chicken burgers can be stored in an airtight container in the fridge for up to 4 days.

To Freeze: You can freeze the raw chicken burger patties by placing them on a baking sheet in the freezer for 30 minutes, then wrapping each burger patty in plastic wrap, and then storing the wrapped patties in a plastic bag or airtight container for up to 3 months. Cooked Cajun chicken burger patties can be wrapped individually in plastic wrap and then stored in a plastic bag or airtight container for up to 3 months.

To Reheat: You can reheat cooked Cajun chicken burger patties in the oven at 350℉ for 7 to 10 minutes, flipping halfway through, or until the center of the patty is hot. Alternatively, you can reheat the chicken burgers in an air fryer at 350℉ for 2-3 minutes or in the microwave for 1-2 minutes. If using frozen cooked burger patties, be sure to thaw them before reheating.

More Cajun Recipes:

About Stephanie

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

Learn More