Stephanie Kay Nutrition

Real Food for Real Life

Spaghetti Squash Casserole

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This spaghetti squash casserole pairs strands of tender spaghetti squash with vegetables and meat sauce to create a delicious, low-carb, high-protein meal that serves a crowd.

Spaghetti squash casserole in a baking dish with a wooden serving spoon.

Whether you’re looking for a way to add more veggies to your diet or want a lighter alternative to pasta, spaghetti squash is a great option. Once baked, this hearty winter squash can be pulled into long pasta-like strands that are filling and full of nutrients.

The combination of baked spaghetti squash and hearty meat sauce, topped with a bit of mozzarella and parmesan, creates a cheesy spaghetti squash casserole that adults and kids of the family can agree on, and it makes great leftovers too!

Spaghetti squash casserole in a white baking dish with fresh basil on top.

Why You’ll Love It

  • Low Carb – With 35 grams of carbohydrates and 9 grams of fiber per serving, this low-carb casserole is a veggie-filled meal.
  • High Protein – The combination of ground beef, mozzarella, and parmesan ensures that this baked spaghetti squash casserole recipe contains over 25 grams of protein per serving.
  • Feeds a Crowd – This recipe makes 6 servings and makes great leftovers too.
  • Great for Meal Prep – This spaghetti squash casserole keeps well in the fridge and freezer so it’s great for make-ahead meals.
Ingredients for spaghetti squash casserole: spaghetti squash, ground beef, crushed tomatoes, onion, garlic, red bell pepper, thyme, oregano, basil, red pepper flakes, salt, mozzarella, and parmesan.

Ingredients and Substitutions

  • Spaghetti Squash – To create a noodle-like base for the casserole, add some veggies and lots of fiber.
  • Ground Beef – The recipe calls for ground beef, however, you can use ground bison, ground chicken, or ground turkey if preferred.
  • Onion and Garlic – To add some flavor and fragrance to the dish. You can use onion powder and garlic powder if preferred, see the notes section of the recipe for details.
  • Bell Pepper – To add some vegetables. The recipe calls for a red bell pepper, however, you can use any color you like or have on hand.
  • Tomatoes – A mixture of canned tomatoes and tomato paste to make the meat sauce. The recipe calls for a can of crushed tomatoes, however, you can use a jar of tomato sauce or your favorite pasta sauce if you prefer.
  • Herbs – A mix of dried basil, oregano, thyme, and red pepper flakes to make an Italian seasoning for the casserole.
  • Mozzarella – To add some protein and a cheesy topping.
  • Parmesan – To add some more protein and a bit of saltiness.
  • Fresh Basil – To add some freshness and color, parsley also works well.
  • Salt and Black Pepper – To season the casserole.
Rings of roasted spaghetti squash on a large baking sheet with parchment paper.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the mozzarella and parmesan completely, or use dairy-free versions instead.

Cooked ground beef, onion, garlic, red bell pepper, and Italian seasoning in a pot.
Meat sauce for spaghetti squash casserole in a pot.

How to Make Spaghetti Squash Casserole

  1. Cook spaghetti squash. Slice the spaghetti squash into rings, place them on a baking sheet, season them with a bit of salt, and bake them in the oven at 400°F for 40 minutes until tender.
  2. Brown the beef. Warm the olive oil in a large pot, add the ground beef, and cook until lightly browned and no longer pink. Add onion, cook for 3-4 minutes until tender, then add garlic and cook for an additional until fragrant.
  3. Make the meat sauce. Add the Italian seasonings, basil, oregano, thyme, red pepper flakes, salt, and black pepper, then add the crushed tomatoes and tomato paste and stir to combine. Reduce heat to a simmer and cook until the squash is baked.
  4. Shred the baked spaghetti squash. Transfer the cooked spaghetti squash rings to a cutting board and, using a fork, pull the spaghetti squash flesh away from the skin to form strands.
  5. Make the casserole. Transfer the shredded spaghetti squash strands to the meat sauce, stir to combine, then transfer the mixture to a baking dish, spreading it out evenly. Sprinkle the top with the shredded cheese.
  6. Bake the casserole. Transfer the baking dish to the oven at 400°F and bake for 20 minutes until the cheese is melted, and the casserole is bubbling.
  7. Serve and enjoy! Once baked, allow the spaghetti squash casserole to cool slightly, and serve it with a sprinkle of fresh basil on top.

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

Roasted spaghetti squash strands mixed with ground beef sauce in a large baking dish.
Spaghetti squash casserole in a baking dish ready for the oven.

Red’s Nutrition Tip

While this is a low-carb recipe, I want to be clear that whole-food carbohydrates are nutrient-rich foods and can be included in a healthy diet and even support a goal of weight loss. This low-carb spaghetti squash casserole is just a fun way to add more veggies to the diet and can be served with some crusty bread on the side if you want to increase the carbohydrate content of the meal.

Expert Tips

Cut the spaghetti squash into rings. Although you can cut spaghetti squash lengthwise and roast the squash halves, cutting spaghetti squash into rings creates longer strands. Simply place the spaghetti squash on a cutting board horizontally, cut off and discard the stem, then slice the squash into 2-inch-thick rings and bake them in the oven until tender.

Use lean ground beef. Using lean ground beef in this recipe helps to ensure the casserole is not too oily or greasy. In addition to lean ground beef, you can use ground bison, ground turkey, or ground chicken.

Use store-bought sauce. If you want to save time or don’t have a pantry full of herbs and spices, you can use a large jar of your favorite tomato sauce instead of making your own. Just brown the beef and add the sauce to it.

Make it ahead of time. You can make this spaghetti squash casserole ahead of time and quickly reheat it before serving. Prepare the casserole fully as per directions and then reheat it in the oven at 350°F for 15-20 minutes until warmed through and the cheese is bubbly.

Baked spaghetti squash casserole.

Serving Suggestions

This baked spaghetti squash casserole is a delicious low-carb and high-protein meal that can certainly be enjoyed on its own, but if you’re looking to stretch the meal into more portions or make it a little heartier, I suggest serving it with:

  • Green salad
  • Caesar salad
  • Steamed broccoli
  • Grilled zucchini
  • Garlic bread
  • Focaccia
Portion of cheesy spaghetti squash casserole on a serving spoon.

Storage + Reheating

To Refrigerate: Once cooled, the spaghetti squash casserole can be stored whole in the baking dish by covering the top with plastic wrap or aluminum foil or in an airtight container in the fridge for up to 5 days.

To Freeze: Allow the casserole to cool completely, then cover it tightly with plastic and aluminum foil, or store leftover spaghetti squash casserole in an airtight container and place it in the freezer for up to 3 months.

To Reheat: Thaw the spaghetti squash casserole completely, then reheat it in the oven at 350°F for 10-20 minutes or in the microwave for 1-2 minutes.

Serving of spaghetti squash casserole on a white plate with a fork.

More Casserole Recipes:

White Pasta vs. Whole Wheat Pasta: Which is Healthier?

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Although pasta is often touted as an unhealthy choice, due to the high amount of carbs and processing, it is a nutrient-dense food that can be included in a healthy diet. Here is a nutrition comparison of white pasta vs. whole wheat pasta so you can make informed decisions for your personal dietary needs.

Rows of dry white pasta and dry whole wheat pasta.

Table of contents

The Difference Between White Pasta and Whole Wheat Pasta

The main difference between white pasta and whole wheat pasta is the flour they are made from and their level of processing. Whole wheat pasta is made from whole-grain wheat flour, while white pasta is made from refined wheat flour.

Whole wheat flour contains the bran, germ, and endosperm of the wheat kernel, while refined flour has been stripped of the bran and germ and only contains the endosperm. The bran is the outer skin of the edible kernel and contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, healthy fats, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals (1).

Because whole wheat pasta is made from whole grains, it contains higher levels of fiber, fat, vitamins, and minerals than white pasta.

While you can make pasta with any type of wheat flour, traditional pasta is made with durum wheat semolina flour. Authentic durum wheat pasta is made simply of flour and water, yet many homemade pasta recipes will include eggs, but most dried grocery store versions do not.

Infographic explaining the processing of pasta and how white pasta and whole wheat pasta are made.

White Pasta vs. Whole Wheat Pasta Nutrition

Here is a calorie and macronutrient comparison of a 100-gram serving of dry, enriched white pasta rice vs. dry whole wheat pasta (2, 3).

Nutrition per 100 GramsWhite PastaWhole Wheat Pasta
Calories371 calories352 calories
Protein13.00 grams13.90 grams
Fat1.51 grams2.93 grams
Carbohydrates74.70 grams73.40 grams
Fiber3.20 grams9.20 grams
Sugar2.67 grams2.74 grams

Calories

White pasta and whole wheat pasta contain a very similar number of calories. A 100-gram serving of dry white pasta contains 371 calories, while a 100-gram serving of dry whole wheat pasta contains 352 calories.

Protein

White pasta and whole wheat pasta contain almost the same amount of protein. A 100-gram serving of dry white pasta contains 13.0 grams of protein, while a 100-gram serving of dry whole wheat pasta contains 13.9 grams of protein.

Fat

Neither white pasta nor whole wheat pasta are substantial sources of fat, however, whole wheat pasta contains more fat given it’s made from whole grains. A 100-gram serving of dry white pasta contains 1.51 grams of fat, while a 100-gram serving of dry whole wheat pasta contains 2.93 grams of fat.

Carbohydrates

Pasta is primarily a source of complex carbohydrates and white pasta and whole wheat pasta contain a very similar number of carbohydrates. A 100-gram serving of dry white pasta contains 74.7 grams of carbs, while a 100-gram serving of dry whole wheat pasta contains 73.4 grams of carbs.

Fiber

Given fiber is found primarily in the germ and bran of a wheat kernel and white pasta is made of refined flour without the germ and bran, whole wheat pasta contains more fiber than white pasta. In fact, whole wheat pasta contains nearly three times as much dietary fiber as white pasta. A 100-gram serving of dry white pasta contains 3.2 grams of fiber, while a 100-gram serving of dry whole wheat pasta contains 9.2 grams of fiber.

Sugar

Neither white pasta nor whole wheat pasta are substantial sources of sugar and contain nearly the same amount, all of which is natural sugar. A 100-gram serving of dry white pasta contains 2.67 grams of sugar, while a 100-gram serving of dry whole wheat pasta contains 2.74 grams of sugar.

Infographic with a nutrition comparison of white pasta and whole wheat pasta including calories, carbohydrates, fiber, sugar, protein, and fat.

Vitamins and Minerals

Whole wheat pasta is a better source of vitamins and minerals than white pasta. Whole wheat pasta contains more iron, thiamin, riboflavin, niacin, folate, magnesium, potassium, calcium, and zinc than traditional pasta.

However, in the United States and some other countries, refined flour and grain products are enriched with certain micronutrients, including iron and B vitamins. Therefore, enriched white pasta contains comparable vitamin and mineral levels to whole wheat pasta.

Here is a micronutrient comparison of a 100-gram serving of whole wheat pasta, dry unenriched white pasta, and enriched white pasta (2, 3, 4).

per 100 gramsWhole Wheat PastaUnenriched White PastaEnriched White Pasta
Thiamin (Vitamin B1) 0.407 mg0.09 mg0.891 mg
Riboflavin (Vitamin B2)0.218 mg0.06 mg0.4 mg
Niacin (Vitamin B3)8.69 mg1.7 mg7.18 mg
Folate69 µg18 µg237 mg
Iron3.62 mg1.3 mg3.3 mg
Magnesium128 mg53 mg53 mg
Potassium434 mg223 mg223 mg
Calcium29 mg21 mg21 mg
Zinc2.97 mg1.41 mg1.41 mg

Glycemic Index

Both white pasta and whole wheat pasta have a low glycemic index rating. White pasta has a glycemic index (GI) of 50 and whole wheat pasta has a glycemic index (GI) of 40 (5, 6).

The glycemic index is a rating system for foods containing carbohydrates that rates foods on a scale of on a scale of 1 to 100 based on how quickly they affect your blood sugar (glucose) level when each food is eaten on its own. Foods with a rating of 0-55 are considered to have a small impact on blood sugar, foods with a rating of 56-69 are considered moderate impact, and foods with a score of 70 or more are considered to have a big impact on blood sugar.

In addition to glycemic index, glycemic load is another metric used to measure carbohydrate foods. Unlike the glycemic index, glycemic load considers both the quantity of carbohydrates ingested and its effect on insulin levels. The glycemic load (GL) of white pasta is equal to 15.4, which classifies it as a moderate GL food, and whole wheat pasta is equal to 10.6, which also classifies it as a moderate GL food (5, 6).

While glycemic index and glycemic load are insightful metrics, it is important to consider that cooked pasta is rarely, if ever, eaten alone. Rather, it is most often eaten with a source of protein and/or fat, commonly in the form of meat, seafood, cheese, cream, and/or oil, which will improve pasta’s impact on blood sugar.

Antinutrients

Given whole wheat pastas are made from whole grains, they contain higher levels of antinutrients than regular pastas, which are made from refined grains.

All whole grains contain antinutrients, including phytic acid, which decrease the bioavailability of the minerals in the grain. These phytates can bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body. However, the process of soaking, sprouting, and cooking whole grains and whole wheat pasta can help to mitigate the effects of antinutrients and effects on the digestive system (7).

Moreover, both white pasta and whole wheat pasta are forms of gluten. While not inherently harmful or unhealthy, for individuals who have celiac disease or are intolerant to gluten, traditional pasta is not a good choice.

Infographic on the benefits of whole wheat pasta and regular pasta.

FAQs

Here are some commonly asked questions about traditional and whole wheat pasta.

Is whole wheat pasta fattening?

Neither white pasta nor whole wheat pasta are inherently fattening. Weight gain is dictated by calorie intake and energy balance, not individual foods. Both whole wheat and regular pasta can be included in a healthy and balanced diet and can support weight loss when consumed as part of a calorie deficit.

How does whole wheat pasta taste?

Whole wheat pasta has a slightly nuttier flavor than regular pasta and a slightly firmer and gummier texture than regular pasta.

What are the best substitutes for regular pasta?

Whether you have celiac disease, are gluten intolerant, or are simply looking for a low-calorie or low-carb alternative to regular pasta, there are many options to choose from. Some of the most popular forms of gluten-free pasta include rice pasta, quinoa pasta, chickpea pasta, lentil pasta, or other gluten-free grain pasta. These kinds of pasta can be substituted at a 1-to-1 ratio for regular pasta or whole wheat pasta. The nutritional value and health benefits of gluten-free pasta will vary depending on the source of carbohydrates used to make them.

So, is whole wheat pasta healthier than white pasta?

The answer is it depends. Whole wheat pasta and white pasta contain a very similar number of calories, protein, carbohydrates, and sugar, and are both considered low on the glycemic index; however, whole wheat pasta is higher in dietary fiber and micronutrients than white pasta.

Nonetheless, whole wheat pasta contains more antinutrients and, therefore, can be more difficult for some people to digest. For these individuals, white pasta may be easier to consume.

No form of pasta, be it regular pasta, whole wheat, or gluten-free, is inherently unhealthy or fattening. All types of pasta are good sources of complex carbohydrates and can support a goal of weight loss if the individual is in a calorie deficit.

Overall, the most nutritious pasta is the one that you enjoy and feel best eating.

The Bottom Line

Whole wheat pasta is made from whole-grain wheat flour, while white pasta is made from refined flour. Since whole wheat pasta contains the bran and germ, it is higher in dietary fiber, fat, vitamins, and minerals than white pasta, however, white pasta and whole wheat pasta have a similar calorie, protein, and carbohydrate content. Whether you choose to eat white pasta or whole wheat penne, ensure that you are consuming wheat pastas as part of a balanced diet with adequate protein, fiber, and healthy fats.

Sheet Pan Tofu and Veggies

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Made on one pan, filled with crispy tofu and roasted vegetables, this sheet pan tofu and veggies with tahini sauce is a great vegetarian recipe for a quick and easy meal.

Sheet pan tofu and veggies with a wooden serving spoon.

Sheet pan meals are what easy dinner dreams are made of. Not only are they easy to make, but they are quick to clean and incredibly versatile. Just add everything to a baking sheet, pop it in the oven, walk away, and come back to a delicious and nutritious meal with only one pan to wash.

This easy sheet pan dinner with tofu and veggies is designed to be served warm with a drizzle of tahini sauce on top, however, it also works well served on a bed of rice or can be enjoyed cold as a salad on a bed of lettuce. Regardless of which serving suggestion you choose, this sheet pan tofu and veggies is a 30-minute meal you can add to your vegetarian recipe repertoire.

Crispy tofu and roasted veggies in a white bowl with tahini sauce drizzled on top.

Why You’ll Love It

  • Made on One Pan – This easy sheet pan dinner makes mealtime simple and cleanup quick.
  • Vegetarian – This recipe is a well-balanced vegetarian meal filled with plant-based protein, complex carbohydrates, fiber, and healthy fats.
  • Versatile – Once you’ve got the basics down, you can mix and match the vegetables, spices, and sauce as you like.
  • Great for Meal Prep – This sheet pan tofu and veggies recipe keeps well in the fridge making it a great make-ahead meal for work lunches.
Ingredients for sheet pan tofu and veggies: extra firm tofu, sweet potatoes, chickpeas, broccoli, red bell pepper, red onion, cornstarch, and spice mix.

Ingredients and Substitutions

  • Tofu – To add some plant-based protein, firm or extra-firm tofu is recommended.
  • Sweet Potatoes – To add some complex carbohydrates. Yams, butternut squash, or pumpkin would also work well.
  • Bell Pepper – To add some color and veggies. A yellow or orange bell pepper would also work.
  • Red Onion – To add some flavor and fragrance. A white onion or yellow onion would also work.
  • Broccoli – To add some green veggies and fiber. You can use frozen broccoli if needed.
  • Chickpeas – To add a bit more protein, fiber, and a crispy bite, like these spicy roasted chickpea and veggie bowls.
  • Spices – A mixture of paprika, cumin, onion powder, garlic powder, salt, and black pepper to season the tofu.
  • Cornstarch – To ensure the tofu is crispy. You can use arrowroot powder if preferred.
  • Tahini – To make the dressing.
  • Lemon Juice – To balance the dressing.
  • Garlic – To flavor the dressing.
  • Olive Oil – To roast the veggies and tofu.

Dietary Adaptions

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

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

Cubed tofu in a white bowl with spice mix on top.
Cubed tofu tossed in spices in a white bowl.

How to Make this Tofu Sheet Pan Dinner

  1. Press and cut the tofu. Place the block of tofu in between paper towels or wrap it in a tea towel and place something heavy on top, like a cast-into skillet, to remove any excess moisture. Once pressed, place the tofu on a cutting board and cut it into 1/2-inch to 1-inch cubes.
  2. Chop and season the veggies. Chop the sweet potatoes, bell peppers, red onion, and broccoli, then add them to a large bowl, drizzle with olive oil and a pinch of salt, and toss until well coated. Then transfer them to a baking sheet.
  3. Season the tofu. Transfer the cubed tofu to the same bowl, sprinkle with cornstarch, paprika, cumin, onion powder, garlic powder, and salt, and gently toss until well coated. Drizzle with a touch of olive oil, then transfer it to the baking sheet with the vegetables.
  4. Season the chickpeas. Add the chickpeas to the same bowl, toss to coat them in any remaining spices and oil, then transfer them to the baking sheet with the tofu and veggies.
  5. Bake until golden brown. Transfer the baking sheet to an oven at 425°F and bake for 35-40 minutes, flipping the tofu and veggies halfway through, until the vegetables are tender, and the tofu is slightly crispy.
  6. Make the tahini sauce. In a small bowl or jar, add the tahini, lemon juice, garlic, water, and salt, and whisk until well combined, adding additional splashes of water until the desired consistency is reached.
  7. Serve and enjoy! Add the tofu and veggies to bowls and drizzle with tahini sauce and sprinkle with parsley to serve.

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

Sheet pan with tofu tossed in spices, cubed sweet potatoes, chickpeas, broccoli florets, diced red bell pepper, and diced red onion ready for the oven.

Tips for Crispy Tofu

Press the tofu. While firm and extra-firm tofu have already been pressed to coagulate the curds, giving it an additional press before cooking can help remove even more moisture and help create crispy tofu. Simply place your block of tofu in between sheets of paper towel or a tea towel, place something heavy on top, and let it sit for at least 10 minutes. The longer you leave it the more moisture you can press out.

Pat it dry. Once pressed and cubed, pat the tofu dry with paper towels to remove any final bits of moisture.

Cut it evenly. Be sure to cut the tofu into evenly sized cubes so that they cook to an even crispiness. If the pieces are not cut to a consistent size, you can risk burning smaller pieces and having soggy larger pieces.

Coat it in starch. Tossing your tofu in cornstarch, arrowroot powder, or potato starch before cooking will help to absorb even more moisture from the tofu and add a crispy exterior when cooked.

Don’t overcrowd the pan. When baking tofu, try not to overcrowd the baking tray; if the pieces are too close together, they won’t be able to crisp up. If your baking sheet is too small, divide the mixture across two baking sheets or pans.

Close of of baked tofu and roasted vegetables on a sheet pan with a serving spoon.

Red’s Nutrition Tip

Tofu is one of the only plant protein sources that contains all essential amino acids and, therefore, it is a complete source of protein. While it is not as concentrated in protein as animal proteins, pairing it with another source of vegetarian protein, such as chickpeas in this recipe, can help to increase the protein content of the meal.

Bowl of baked tofu and baked vegetables with chopped parsley and tahini dressing on top.

Serving Suggestions + Variations

Serve it on rice or quinoa. To create more portions or make a heartier meal, you can serve the tofu and veggies on a bed of cooked rice, brown rice, or quinoa.

Serve on top of leafy greens. To add some veggies or eat leftovers cold, you can serve the tofu and veggies on top of a green salad, spinach, or kale with a generous drizzle of the tahini sauce.

Serve it with a peanut sauce. If you’re not a fan of tahini sauce, you serve the tofu and veggies with peanut sauce instead. Simply combine 1/4 cup of natural peanut butter, 1 tablespoon of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of maple syrup, 1 teaspoon of sesame oil, and 1 clove of minced garlic, and whisk to combine, adding splashes of water to thin the sauce as needed.

Close up of a bowl of tofu and veggies with tahini dressing.

Storage + Reheating

To Refrigerate: Allow the sheet pan tofu and veggies to cool completely, then transfer to airtight containers for up to 5 days. The tahini dressing can be stored in a separate airtight container for up to 1 week.

To Freeze: Freezing is not recommended.

To Reheat: The tofu and veggies can be reheated in a baking dish in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes.

More Tofu Recipes:

Spinach Stuffed Pork Chops

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Golden and crispy on the outside, and moist and creamy on the inside, these spinach stuffed pork chops are full of flavor while being quick and easy to make. This 30-minute recipe is perfect for a weeknight dinner!

Creamy spinach stuffed pork chops in a cast-iron skillet.

In my opinion, pork chops are a highly underrated source of protein. Although chicken and turkey seem to get all of the love, pork is a great source of lean protein and pork chops are incredibly versatile, quick, and easy to cook.

While you can certainly enjoy pork chops on their own, filling them with a rich and creamy spinach mixture is a great way to take their flavor to the next level while adding leafy greens and healthy fats at the same time. Even if you’re not a huge of pork, trust me, these creamy spinach stuffed pork chops are a delicious meal and make great leftovers too.

Spinach stuffed pork chop on a plate with white rice and broccolini.

Why You’ll Love Them

  • Easy – While they might seem fancy, these spinach stuffed pork chops are very easy to make.
  • Made in One Pan – Making the filling and pork chops in one pan ensures that clean-up is minimal.
  • Moist – The creamy spinach filling makes these stuffed pork chops moist, tender, and juicy.
Ingredeints for spinach stuffed pork chops: boneless pork chops, frozen spinach, sun-dried tomatoes, cream cheese, parmesan cheese, shallot, and garlic.

Ingredients for Spinach Stuffed Pork Chops

  • Pork Chops – The recipe calls for boneless pork loin chops, thick-cut pork chops are best, however, you can use bone-in pork chops if preferred.
  • Spinach – To add some leafy greens and fiber to the spinach mixture. You can use fresh spinach or frozen spinach, see the notes section of the recipe card for details.
  • Sun-Dried Tomatoes – To add some flavor and saltiness to the filling. You can use dried or oil-packed sun-dried tomatoes.
  • Cream Cheese – To add some healthy fats and ensure the spinach mixture is rich and creamy. You can use mascarpone cheese, cream cheese, or creme fraiche if preferred.
  • Parmesan Cheese – To add some more protein and healthy fat. For the best results, use freshly grated parmesan cheese.
  • Onion and Garlic – To add flavor to the spinach filling.
  • Salt and Pepper – To season the stuffed pork chops and spinach filling.
  • Olive Oil – To cook and marinate the pork chops.
  • Dijon Mustard – To marinate the pork chops.

Dietary Adaptions

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

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

Spinach, sun-dried tomatoes, onion, garlic, cream cheese, parmesan cheese, salt, and black pepper in a white bowl.
Creamy spinach mixture in a white bowl.

How to Make Stuffed Pork Chops

  1. Marinade the pork. Add the olive oil, Dijon mustard, minced garlic, salt, pepper, and whisk to combine. Add the pork chops and allow to marinate for at least 5 minutes.
  2. Sauté the onion and garlic. In an oven-safe pan or cast-iron skillet on medium heat, sauté the onion for 3-4 minutes until tender, then add the garlic and cook for an additional minute.
  3. Make the filling. In a large bowl, add the spinach, sun-dried tomatoes, cooked onion and garlic, cream cheese, parmesan cheese, and salt, and stir until well combined.
  4. Stuff the pork chops. Transfer the boneless pork chops to a cutting board and, using a sharp knife, cut a small pocket into the side of each pork chop, then fill each pocket with 1/4 of the spinach mixture.
  5. Cook stuffed pork chops. Warm some olive oil in the same pan on medium-high heat, add the stuffed pork chops to the pan, and cook for 3-5 minutes per side until golden brown or until an internal temperature of 135°F to 145°F is reached.
  6. Serve and enjoy!

You can find the detailed instructions for these spinach stuffed pork chops in the recipe card below.

Pork chops being stuffed with creamy spinach filling.

Red’s Nutrition Tip

These stuffed pork chops are a good source of protein, fat, and micronutrients. By pairing them with a source of complex carbohydrates, such as potatoes or rice, and a side of vegetables, such as broccoli or asparagus, you can create a balanced meal.

Can I make it with pork tenderloin?

Yes! You can either cut a whole pork tenderloin into thick-cut pork loin chops and stuff them individually, or stuff the tenderloin whole by slicing a large pocket lengthwise in it and stuffing it with the spinach mixture.

Spinach stuffed pork chops cooking in a cast-iron skillet.

Serving Suggestions

These spinach stuffed pork chops pair well with a source of complex carbohydrates and vegetables, such as:

  • Mashed potatoes and green beans
  • Roasted potatoes and broccoli
  • Cauliflower mash and Brussel sprouts
  • Sweet potato puree and zucchini
  • Rice and asparagus
  • Italian bread and green salad
Close up of stuffed pork chops in a pan.

Storage + Reheat

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

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

To Reheat: Place the stuffed pork chops in a casserole dish, add a splash of water, cover it with aluminum foil, and reheat them in the oven at 350°F for 10-15 minutes or until warm. The stuffed pork chops can also be reheated on a plate in the microwave for 1-2 minutes. Ensure that the pork chops are completely thawed before reheating.

More Pork Chop Recipes:

12 Best Ways to Increase Protein Intake

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Whether you want to eat a more balanced diet, build muscle, or lose weight, here are some easy ways to increase your protein intake with protein-rich foods.

A high-protein salad with grilled chicken, chickpeas, eggs, and feta cheese on a white plate with a fork on a blue background.

Table of contents

Why do you need protein?

Protein is an essential nutrient, along with carbohydrates and fat, that must be consumed through the diet because the body cannot biosynthesize enough to maintain health and survival. Protein is made up of essential amino acids, which play many crucial roles in the body including functioning as skeletal muscle, enzymes, hormones, and immune factors.

Increasing protein intake can help to promote muscle growth, improve muscle recovery, maintain lean muscle during weight loss, regulate blood sugar levels, control appetite, increase metabolic rate, promote weight management, and reduce the risk of dietary-related illness (1, 2, 3, 4, 5, 6, 7).

How much protein do you need daily?

The current recommended daily intake (RDA) for protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight per day for adults over 18 years old (8). The RDA is the amount of a nutrient you need to meet your basic nutritional requirements, therefore, individuals seeking to protect against muscle loss, maximize muscle gain, lose body fat, or older individuals at risk for sarcopenia or muscle loss may benefit from an increased intake of protein.

Exactly how much protein you need depends on the individual and their personal goals. For adults looking to optimize health and protect against lean mass loss, a range of 1.2 to 1.6 grams per kilogram (0.54 to 0.7 grams per pound) of body weight per day is more optimal, while non-dieting adults looking to maximize resistance training adaptation a range of 1.6 to 2.2 grams per kilogram (0.7 to 1.0 grams per pound) of body weight per day may be more ideal (9, 10, 11).

Infographic on how to increase protein intake.

How to Increase Protein Intake

Increasing protein intake doesn’t need to be complicated, it just requires a little thought and planning. Here are 12 easy ways to add more protein to your diet.

1. Increase your protein portion size.

The quickest, and arguably easiest, way to increase your protein intake is simply to eat a larger portion of the protein you are already eating. Eating 1 egg for breakfast? Eat 2. Eating 1/2 can of tuna for lunch? Eat the whole can. Eating 3 ounces of chicken for dinner? Eat 4 ounces of chicken. By simply increasing the portion size of your protein source at every meal, even if it’s small, you can easily increase your daily protein intake without much effort.

2. Build your meals around protein.

Make protein the central character of your meal and build your meal around it. Begin by deciding whether you are going to eat salmon, steak, turkey, or tofu, and then decide what you’re going to add to it. Once you’ve determined the protein source you can then add a serving of complex carbohydrates in the form of grains, potatoes, beans, or lentils, fiber in the form of vegetables or fruit, and a source of healthy fat to create a balanced meal that is packed full of protein.

3. Eat protein at every meal.

Don’t wait until dinner to start eating your protein, ensure that you’re including a source of protein at breakfast, lunch, and dinner. Although you can certainly create a healthy breakfast without a ton of protein, if you’re trying to increase your protein intake neglecting to include it in your morning meal will leave you playing catch up all day long. Instead, include a source of protein in all of your meals to ensure you’re reaching your protein target by the end of the day.

4. Eat a savory breakfast.

Generally speaking, savory breakfasts are higher in protein than sweet ones. By opting for eggs, sausages, turkey bacon, smoked salmon, tofu scramble, cheese, or a combination of them, you’ll likely consume more protein than you would be opting for a bowl of cereal, a fruit smoothie, or toast with jam. With that being said, if you prefer a sweet breakfast, that’s not a problem, just do your best to be strategic and look for ways to boost the protein intake with foods such as yogurt, milk, nuts, or nut butter. There are plenty of high-protein breakfast foods you can include in your morning meal.

5. Eat your protein first.

When it’s time to eat, focus on eating your protein first. That is not to say you need to eat your entire protein source before you eat anything else, you can enjoy bites of everything along the way, but do your best to ensure that you’re finishing your protein before you get too full. If you leave your protein until the end of your meal, you’ll risk filling up on the other stuff and risk leaving some of the much-needed protein on your plate.

6. Prioritize animal protein.

Although both animal and plant proteins are highly nutritious and can and should be included in a healthy diet, gram per gram, animal sources of protein are more concentrated sources of protein and can, therefore, more easily and quickly increase your daily protein intake.

Animal protein sources, such as meat, poultry, and seafood, are primary sources of protein, meaning they contain more protein than carbohydrates or fat, while plant proteins, such as beans, lentils, nuts, and seeds, are primary sources of another macronutrient. On average, beans and lentils have a 3:1 ratio of carbohydrates to protein, while nuts and seeds have a 2:1 ratio of fat to protein (12, 13). Although some plants do contain protein, gram per gram, and calorie per calorie, animal proteins have higher levels of protein so prioritizing animal protein sources can help to increase protein intake.

To be clear, you can still increase your protein intake if you follow a vegetarian diet or don’t eat a lot of meat. You’ll simply need to be more strategic when choosing your vegetarian protein sources as some options, such as tofu and tempeh, are more concentrated in protein than others, such as nuts and seeds.

7. Use animal and plant-based proteins together.

When it comes to protein, you also don’t need to choose. You can consume a combination of animal proteins and plant-based protein sources. Not only will this give you more options to choose from but pairing them together and consuming them in the same meal can help to increase your overall protein intake. By building meals with chicken and black beans, or salmon and chickpeas, you can eat more protein, while increasing your fiber intake at the same time.

8. Reach for high-protein snacks.

In addition to high-protein meals, snacks are a great time to eat more protein. Although the most popular snack foods tend to be richer in carbohydrates, such as crackers, granola bars, toast, or fruit, incorporating a little protein into your snack (or making it the star of the show) is another great way to increase your protein intake throughout the day. Items such as Greek yogurt, cottage cheese, hard-boiled eggs, deli roll-ups, jerky, cheese, edamame, and natural peanut butter or almond butter make great snacks on their own or can be used in conjunction with other foods to create a high-protein snack.

9. Opt for lean meat and low-fat dairy.

While all forms of meat and dairy contain high-quality protein, healthy fats, and micronutrients, opting for lean cuts of meat and low-fat dairy products is an efficient way to increase protein intake without increasing calorie intake. Since dietary fat contains 9 calories per gram and carbohydrates and protein contain 4 calories per gram, gram per gram, fatty cuts of meat contain more calories from fat and less protein compared to leaner cuts. Opting for lean poultry, fish, and meats, such as chicken breasts, chicken thighs, tuna, white fish, turkey, pork loin, bison, sirloin steak, and round roast, and low-fat dairy products, such as plain Greek yogurt, low-fat cottage cheese, skyr, or low-fat cheese, you can increase your daily protein intake without increasing saturated fat or calories.

10. Use no-cook protein sources.

Since most protein sources take time to cook and prepare, no-cook protein sources are a great way to increase protein intake without much effort. Whether you don’t like to cook, you’re in a rush, or it’s too hot to turn on the oven, reaching for minimally processed sources of prepared protein can help to ensure you’re eating enough protein at every meal. Easy-to-find no-cook protein sources include deli meat, beef jerky, Greek yogurt, skyr, canned tuna, smoked salmon, canned chicken, cottage cheese, canned beans, canned lentils, frozen edamame, and hard-boiled eggs, which you can buy pre-cooked in many grocery stores.

11. Eat more beans and lentils.

Although beans and lentils are primarily carbohydrates, they have a much higher protein content than other sources of carbohydrates. Compared to whole grains, grain products, fruits, and vegetables, beans, and lentils contain more plant protein per serving, which makes them high-protein foods you can add to your diet. In addition to whole beans and lentils, you can opt for legume-based dips and spreads and use bean or chickpea pasta to make your favorite pasta dishes for an extra protein boost.

12. Use protein powder, as needed.

If you’re struggling with the above suggestions, or are in the process of working on them, including a high-quality protein powder in your diet is another great way to increase your protein intake. A single scoop of protein powder averages 20 grams of protein per serving, which is equivalent to roughly 2.5 ounces of chicken, 3 ounces of steak, or 3 large eggs, making it a simple way to quickly boost protein intake (14, 15, 16). However, protein powders should always be considered a supplement to a healthy diet, not a replacement for one. So do your best to look for ways to eat more protein with real food and use protein powder only as long as needed.

Protein Intake FAQs

Here are some commonly asked questions about increasing protein intake.

What foods are highest in protein?

The most protein-rich foods include lean beef, lean pork, bison, chicken, turkey, tuna, white fish, Greek yogurt, cottage cheese, eggs, and firm tofu.

How can I increase my protein intake fast?

The quickest way to increase your protein intake is to add a substantial portion size of protein to every meal. By including a palm-sized portion of protein at breakfast, lunch, and dinner, and including smaller portions in snacks, you can easily increase your protein intake throughout the day to reach your recommended daily protein target.

How do you eat more protein as a vegetarian?

Including high-protein plant foods in meals is the best way to eat more protein as a vegetarian. By adding a palm-sized portion of plant-based protein, such as tofu, tempeh, beans, or lentils, to your breakfast, lunch, and dinner you can help to ensure you are consuming enough protein on a vegetarian or vegan diet. Additionally, including smaller portions of protein-rich plant foods, such as pumpkin seeds, natural peanut butter, hemp seeds, and chia seeds, in snacks can help to add a boost of protein to your diet. Furthermore, vegetarians can use protein supplements, such as a plant-based protein powder, protein shakes, or protein bars, to increase protein intake.

The Bottom Line

A high-protein diet has been shown to improve overall health by building and maintaining muscle mass, supporting weight management, regulating blood sugar levels, and improving satiety signals. By including a well-sized source of protein in every meal, building your meals around it, eating it first, and snacking on protein in between meals, you can easily increase your daily protein intake without too much effort.

Turmeric Chicken Stew

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This turmeric chicken stew combines chicken thighs, sweet potatoes, turmeric, and spices to create a colorful and flavorful meal that the whole family can enjoy.

Bowl of turmeric chicken stew with a side of cilantro, lime wedges, and red pepper flakes.

If you like quick and easy one-pot meals, this turmeric chicken stew is for you. Filled with turmeric, ginger, and creamy coconut milk, this recipe is a twist on a classic chicken stew that can be enjoyed on its own or with a side of fluffy rice.

And, while it may seem a little different, the flavors in the stew are mild enough for the kids and adults to enjoy and the recipe is incredibly versatile so you can add more spices to kick up the heat if you like.

Close up of a white bowl of turmeric chicken stew with a spoon.

Why You’ll Love It

  • Made in One Pot – This turmeric chicken stew is made in one pot making cleanup a breeze.
  • High in Protein – With over 25 grams of protein per serving, this chicken stew is a protein-packed meal.
  • Anti-Inflammatory – Not only does turmeric add flavor and color to this stew, but it contains a natural compound curcumin, which has antioxidant and anti-inflammatory properties (1).
  • Great for Meal Prep – This chicken stew keeps well in the fridge and freezer making it a great recipe for batch cooking.
Ingredients for turmeric chicken stew; boneless chicken thighs, sweet potatoes, onion, carrots, celery, garlic, ginger, turmeric, coriander, cumin, salt, black pepper, coconut milk, and spinach.

Ingredients and Substitutions

  • Chicken – The recipe calls for boneless chicken thighs, however, you can use chicken breasts if preferred. You can also use cooked or leftover chicken if needed, see the notes section of the recipe card for details.
  • Sweet Potatoes – To add some complex carbohydrates. You can swap them for white potatoes, pumpkin, or winter squash if needed.
  • Turmeric – To add color, flavor, and anti-inflammatory properties to the stew. You can use fresh turmeric root or ground turmeric in this recipe.
  • Onion and Garlic – To add flavor and fragrance. If needed, you can swap the fresh onion and fresh garlic for onion powder and garlic powder, see the notes section of the recipe card for details.
  • Carrots and Celery – To add some veggies.
  • Ginger and Spices – A combination of ginger root, cumin, and coriander to add some flavor. If you want to increase the spice level, simply add a pinch of red pepper flakes.
  • Coconut Milk – To make the broth rich and creamy. If you’re not a fan of coconut milk, you can use heavy cream or half-and-half instead.
  • Spinach – To add some leafy greens.
  • Olive Oil – To add some healthy fats and sear the chicken.
  • Flour – To help thicken the stew, but you can omit it if you like.
Diced chicken thighs cooking in a pot with olive oil.
Diced onion, carrot, and celery cooking in a large pot.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth and swap the all-purpose flour for 1-to-1 gluten-free flour.

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

Pot with diced sweet potatoes and chicken thighs.
Pot of turmeric chicken stew ready to be cooked.

How to Make Turmeric Chicken Stew

  1. Sear the chicken. Warm the olive oil in a large pot on medium-high heat, add the chicken, and cook for 4-5 minutes until browned, and then set it aside.
  2. Sautee the veggies. Add the onion, carrots, and celery to the pot and cook for 3-4 minutes until tender, then add the garlic and ginger, and cook for an additional minute.
  3. Add the spices. Add the ground turmeric, cumin, coriander, salt, black pepper, and flour, stirring to combine with the vegetables.
  4. Add the chicken, sweet potatoes, and broth. Return the chicken to the pot, add the sweet potatoes, cover with broth, and bring to a low boil.
  5. Simmer until tender. Reduce the heat to a simmer and cook for 25-30 minutes until the chicken is tender and sweet potatoes are cooked through.
  6. Add the spinach. Add the coconut milk and spinach to the pot and simmer for an additional 5 minutes until the spinach is wilted.
  7. Serve and enjoy! Garnish with chopped cilantro to serve.

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

Large pot of turmeric chicken stew with fresh cilantro and a wooden spoon.

Red’s Nutrition Tip

This turmeric chicken stew is complete with protein, complex carbohydrates, and healthy fats and can be enjoyed on its own as a balanced meal. To stretch the dish into more portions, you can serve it with some rice and additional vegetables such as steamed broccoli or green peas.

Two white bowls of turmeric chicken stew with a with a small bowl of cilantro, red pepper flakes, and lime wedges on a white background.

How do you cook with fresh turmeric?

Fresh turmeric root is milder than ground turmeric so a recipe will require more; 1 inch of turmeric root is equivalent to 1 teaspoon of ground turmeric. Fresh turmeric can be used in stews, soups, curries, rice dishes, smoothies, sauces, and marinades.

Can you make it in a slow cooker?

Yes. To make this turmeric chicken stew in a slow cooker, season and brown the chicken as per instructions, then add all of the ingredients, except the coconut milk and spinach, to a slow cooker, stir to combine, and cook on high for 3-4 hours or on low for 6-7 hours. Once cooked, add the coconut milk and spinach, stir to combine, and warm for a final 10 minutes until wilted. Taste and adjust seasoning with salt and pepper as needed.

Close up of a white bowl of turmeric chicken stew with a spoon.

Storage + Reheating

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

To Freeze: Once cooled, leftover chicken stew can be stored in a freezer-safe container for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the stew in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the stew in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the stew overnight in the fridge and then place the stew in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the stew in the microwave, place thawed stew in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed depending on the strength of your microwave.

More Chicken Soup and Stew Recipes:

Ham and Cheese Frittata

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Whether you’re looking for a quick breakfast, lunch, or dinner, this ham and cheese frittata is a great way to get a meal on the table in a hurry. Not to mention, it’s a great make-ahead meal for a weekend brunch or holiday gathering too.

Ham and cheese frittata in a cast-iron skillet with a slice on a plate.

I don’t know about you, but I love eggs. Not only are they incredibly nutrient-dense, filled with protein, healthy fats, and essential micronutrients, but they are incredibly versatile and inexpensive. From scrambled eggs to egg bakes to sandwiches to shakshuka, there are so many different ways to use them, and a delicious frittata is just another option to add to the list.

This ham and cheese frittata is a great way to use leftover ham or pre-cooked ham from your local deli counter. Just whip it up and enjoy it with some toast or roasted potatoes and fruit or veggies for a protein-packed meal any time of the day.

Slice of ham and cheese frittata on a plate with roasted potatoes.

Why This Recipe Works

  • Quick and Easy – Ready in less than 30 minutes, this frittata is perfect for a quick meal.
  • Made in One Pan – You can keep the dishes to a minimum since all you need a is cast iron skillet to cook this ham and cheese frittata.
  • Great for Leftovers – This cheese frittata recipe is a great way to turn leftover ham into a hearty brunch or simple dinner.
  • Versatile – Once you get the basics down you add different types of cheese, vegetables, and herbs to this recipe.
Ham and cheese frittata ingredients: eggs, milk, diced ham, shredded cheese, onion, and garlic.

Ingredients & Substitutions

  • Eggs – The most important ingredient in any frittata. You can use white or brown large eggs.
  • Ham – To add some protein. Use pre-cooked chopped ham or leftover ham. You can also use cooked bacon if preferred.
  • Cheese – To add some healthy fats and protein. The recipe calls for cheddar cheese, however, you can use any shredded cheese you like. High moisture and soft cheeses like mozzarella, gouda cheese, and Gruyere cheese would also work well.
  • Milk – To make the egg mixture and add some protein. If you want to make it a little extra rich, you can use heavy cream or half-and-half instead.
  • Onion and Garlic – To add flavor. You can use fresh onion and garlic or onion and garlic powder, see the notes section of the recipe for details.
  • Salt and Pepper – To season the frittata.

While the recipe doesn’t call for any, you can certainly add some veggies to this frittata. One cup of mushrooms, bell peppers, or asparagus would be a nice addition to this ham and cheese frittata recipe.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk and the cheese for non-dairy cheese.

White bowl with eggs, milk, shredded cheese, salt, and black pepper.
Whisked egg mixture for ham and cheese frittata in a white bowl.

How to Make a Ham and Cheese Frittata

  1. Sauté the onion and garlic. Warm the butter and olive oil in a cast iron skillet and sauté the onion and garlic until tender.
  2. Make the egg mixture. Crack the eggs into a medium bowl, add the milk, 3/4 of the cheese, salt, and pepper, and whisk until well combined.
  3. Add the ham. Add the chopped ham to the skillet with the onion mixture.
  4. Pour in the egg mixture. Add the whisked eggs to the pan and cook for a few minutes, without stirring, until the eggs begin to set, then sprinkle with remaining shredded cheddar cheese.
  5. Bake. Transfer the skillet to the oven at 400°F and bake for 10-15 minutes until set in the middle.
  6. Serve and enjoy!

You can find the detailed instructions for this ham and cheese frittata in the recipe card below.

Sautéed onion and garlic with diced ham in a cast-iron skillet.
Ham and egg frittata mixture cooking in a cast-iron skillet.

Tips for the Best Frittata

Get the ratio right. Frittatas are easy to make but the ratio of eggs to dairy makes all of the difference. The best ratio for a frittata is a 1/2 cup dairy for every dozen eggs. Using too much milk will result in a loose frittata, while using too little milk will affect the texture.

Use full-fat dairy. Using heavy cream, half-and-half, or whole milk will provide the best texture for a frittata. While you can use skim milk, your frittata just won’t be as creamy. Do not use water.

Use the right pan. For a perfectly cooked frittata, you need an oven-safe pan. A cast iron skillet allows for an evenly cooked frittata with crispy edges and a velvety center.

Don’t overcook it. Overbaking eggs will result in a rubbery frittata. You’ll know a frittata is done when the center is set but the eggs are still slightly jiggly.

Cooked ham and cheese frittata in a cast-iron cheese with chives and roasted baby potatoes.

Red’s Nutrition Tip

This ham and cheese frittata is a great source of protein and healthy fats. By pairing it with a source of complex carbohydrates and fiber you can create a well-balanced meal that you can enjoy for breakfast, lunch, or dinner.

Serving Suggestions

This ham and cheese frittata pairs well with crusty bread, toast, bagels, English muffins, roasted breakfast potatoes, green salad, or fresh fruit.

Skillet with a cheese and ham frittata with a slice missing, a slice on a plate, a coffee, tea towel, and chopped chives.

Storage + Reheating

To Refrigerate: Allow the ham and cheese frittata to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store them in the refrigerator for up to 4 days.

To Freeze: Allow the frittata to cool completely, then transfer slices to an airtight container and store them in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the frittata to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

More Delicious Egg Recipes:

Chicken Meatball Soup

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The combination of hearty meatballs, tender veggies, and pasta makes this chicken meatball soup a heart-warming lunch or dinner on a cold day. Plus, leftovers keep well in the fridge and freezer making it a great make-ahead meal.

Chicken meatball soup in a white bowl with a spoon and a side of bread and parsley.

If you like meatballs and chicken noodle soup, you are going to love this recipe! This Italian wedding-inspired soup pairs chicken meatballs with pasta, veggies, and a flavorful broth to make an absolutely delicious and nutritious meal.

Not to mention, it’s incredibly versatile and can be made with ground chicken, ground turkey, or ground beef, and you can mix and match the vegetables and pasta shape to make different versions of this flavorful chicken meatball soup.

Two bowls of chicken meatball soup on a plate with parmesan cheese, parsley, and a side of crusty bread.

Why You’ll Love This Chicken Meatball Soup

  • High in Protein – The chicken meatballs ensure that this soup has over 25 grams of protein per serving.
  • Lots of Veggies – The combination of wheat pasta, carrots, and spinach ensures that this chicken meatball soup has 3 grams of fiber per serving.
  • Freezes Well – This soup can be frozen for up to 3 months, which makes it perfect for meal prep and make-ahead meals.
Ingredients for chicken meatball soup: ground chicken, small pasta, fresh spinach, bread crumbs, parmesan cheese, chicken broth, egg, celery, carrot, onion, garlic, salt, and black pepper.

Ingredients & Substitutions

  • Ground Chicken – To make the chicken meatballs. You can use chicken sausage or ground turkey if preferred.
  • Parmesan Cheese – To add flavor and healthy fats to the meatballs.
  • Bread Crumbs – To ensure the chicken meatballs are moist and tender. You can use gluten-free bread crumbs if needed.
  • Pasta – While any pasta will work, a small pasta shape, also known as pastina, such as stelline pasta, ditalini pasta, or orzo pasta works best.
  • Egg – To help bind the meatballs.
  • Onion and Garlic – To season the meatballs and build flavor in the broth. You can use fresh or dried onion and garlic, see the notes section of the recipe card for details.
  • Carrots and Celery – To add some veggies to the soup.
  • Fresh Spinach – To add some leafy greens and fiber to this chicken meatball soup. See the notes section of the recipe card to use frozen spinach.
  • Herbs – A bit of dried parsley to add some Italian seasoning to the soup. You can use fresh parsley if preferred, see the notes section of the recipe card for details.
  • Broth – A combination of chicken broth and water to make the broth for the soup. You can also use chicken stock cubes or powder to make the chicken broth.
  • Salt and Pepper – To season the meatballs and the soup.
Ground chicken, bread crumbs, parmesan, parsley, onion powder, garlic powder, salt, pepper, and egg in a glass bowl.
Chicken meatball mixture in a glass bowl.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free pasta, gluten-free bread crumbs, and gluten-free broth.

To Make it Dairy-Free: Omit the parmesan cheese or swap it for half the amount of nutritional yeast.

Raw chicken meatballs on a baking sheet.
Baked chicken meatballs on a baking sheet.

How to Make Chicken Meatball Soup

  1. Make the meatballs. In a large bowl, combine the ground chicken, onion powder, garlic powder, dried parsley, salt, bread crumbs, parmesan cheese, and egg. Once mixed, roll it into 1-tablespoon balls until all of the meatball mixture is used. The mixture should make about 40 mini meatballs.
  2. Bake the meatballs. Place the meatballs on a baking sheet and bake in the oven at 350°F for 15-20 minutes or until completely cooked through and golden brown.
  3. Sauté the vegetables. In a large pot on medium heat, warm the olive oil, then add onion, carrots, and celery, and cook for 3-4 minutes until tender. Add the garlic, salt, and pepper and cook for an additional minute.
  4. Add the broth and pasta. Put the broth into the pot, bring it to a boil, then add the pasta and cook to al dente as per package directions.
  5. Add the meatballs and spinach. Once the meatballs are cooked, add them to the pot.
  6. Add the spinach. Add the fresh spinach to the pot, stir to combine, and cook for a final 5 minutes before serving.
  7. Serve and enjoy!

You can find the detailed instructions for this chicken meatball soup in the recipe card below.

Pot with onion, carrots, celery, garlic, chicken broth, and small pasta.
Pot with cooked chicken meatballs being added to chicken soup with pasta.

Red’s Nutrition Tip

Although some people consider chicken noodle soup an “unhealthy” choice, that is certainly not the case. The combination of pasta, veggies, and ground chicken ensures that this chicken meatball soup is a balanced meal full of complex carbohydrates, fiber, fats, and protein while being incredibly rich in micronutrients too.

Serving Suggestions

Chicken meatball soup can be enjoyed on its own but also pairs well with sourdough, crusty Italian bread, garlic bread, and/or a green salad.

Pot of chicken meatball soup with a serving spoon and a side of parmesan cheese and parlsey.

Variations

Use different meat. In addition to ground chicken, you can make this soup with ground turkey, ground beef, ground pork, or a mixture of them.

Add more veggies. In addition to carrots and celery, you can other vegetables such as zucchini, green peas, or kale.

Add more herbs and spices. You can increase the flavor of the soup by adding dried or fresh basil, oregano, thyme, marjoram, or crushed red pepper flakes.

Add lemon. You can brighten the soup by finishing it with a squeeze of fresh lemon juice and some lemon zest.

Make it creamy. Turn this soup into a creamy chicken meatball soup by adding a splash of heavy cream or full-fat coconut milk at the end.

Make it vegetarian. To make this recipe plant-based, you can swap the chicken broth for vegetable broth and swap the meatballs for 2 cans of strained white beans instead, such as navy beans or cannellini beans, similar to a Pasta Fagioli Soup.

Chicken meatball soup recipe in two white bowls with a side of crusty Italian bread.

Can you cook the pasta separately?

Yes, you can cook the pasta separately or use leftover pasta to make this chicken meatball soup. See the notes section of the recipe card for details.

Can you make it in a slow cooker?

Yes. Prepare the meatball mixture into balls as per directions, but do not bake them. Add the onion, carrot, celery, garlic, salt, pepper, broth, water, and meatballs to a slow cooker and cook on high for 3-4 hours or on high for 6-7 hours. Once cooked, add the pasta and spinach, and cook for an additional 30 minutes to 1 hour until the pasta is cooked to al dente and the spinach has wilted. Taste and adjust the seasoning as needed.

Can you make it in an Instant Pot?

Yes. Prepare the meatball mixture and bake the meatballs in the oven as per instructions. Once the meatballs are baked, combine all ingredients in the Instant Pot and secure the lid, making sure the vent is sealed, then cook on manual high pressure for 8 minutes. Once cooked, do a manual quick release.

Two bowls of chicken soup with chicken meatballs.

Storage + Reheating

To Refrigerate: Allow the chicken meatball soup to cool completely and then transfer it to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed depending on the strength of your microwave.

More Chicken Soup Recipes:

Spinach Chickpea Curry

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If you’re looking for a quick and easy one-pot meal, look no further than this spinach chickpea curry. Ready in less than 30 minutes, this curry is perfect for a vegetarian weeknight meal.

Close up of a bowl with spinach chickpea curry with white rice.

I don’t know about you, but when life is busy, I’m all about easy meals with minimal ingredients, however, I’m not willing to forgo flavor! While I want my meals to be nutritious, I also want them to be delicious, and this chickpea spinach curry is exactly that.

With a few pantry staples, this recipe turns basic ingredients into a rich and creamy chickpea curry with spinach that pairs perfectly with fluffy rice or naan bread for a delightfully simple meal.

Pot of spinach chickpea curry with a serving spoon and a side of rice, cilantro, and red pepper flakes.

Why You’ll Love This Chickpea Spinach Curry

  • Quick and Easy – This 30-minute chickpea curry recipe is perfect for quick weeknight dinners.
  • Made in One Pot – This one-pot meal ensures that cleanup is a breeze.
  • Vegetarian – Filled with fiber and plant-based protein, this curry is a delicious and nutritious vegetarian recipe.
  • Great for Meal Prep – This chickpea spinach curry keeps well in the fridge and freezer making it a great meal prep recipe.
Ingredients for chickpea spinach curry: chickpeas, fresh spinach, onion, garlic, ginger, currry powder, salt, red pepper flakes, coconut milk, and tomato paste.

Ingredients & Substitutions

  • Chickpeas – Also known as garbanzo beans, chickpeas add some plant-based protein and complex carbohydrates to the curry. The recipe calls for canned chickpeas, but you can cook your own if preferred.
  • Spinach – To add some fiber and leafy greens. The recipe calls for fresh spinach, however, you can use frozen spinach if preferred. See the notes section of the recipe card for instructions.
  • Curry Powder – To make the curry, add flavor, and fragrance. You can use hot or mild curry powder.
  • Coconut Milk – To add some healthy fats and ensure the vegan chickpea curry is rich and creamy. You can use light coconut milk or full-fat coconut milk.
  • Coconut Oil – To sauté the vegetables. You can use olive oil if preferred.
  • Onion, Garlic, and Ginger – To build the base of the curry, add flavor, and add fragrance.
  • Tomato Paste – To thicken the curry, you can also use tomato purée. If you don’t have paste or purée, you can use a bit of crushed tomatoes or chopped tomatoes instead.
  • Broth – To enhance the flavor and texture of the curry. You can use chicken or vegetable broth, or a chicken or vegetable stock cube with water if preferred.
  • Salt and Pepper – To season the curry.

Dietary Adaptions

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

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

Pot with sautéed onion, garlic, ginger, curry power, salt, and red pepper flakes.
Pot with curry powder and coconut milk.

How to Make Chickpea Curry with Spinach

  1. Sauté the vegetables. In a large pan on medium heat, melt the coconut oil, then add the onion, and cook until tender. Then add the garlic and ginger and heat for an additional minute until fragrant.
  2. Add the curry. Add the curry powder and salt and stir to coat the onion mixture. Then add tomato paste and stir until well incorporated.
  3. Add the coconut milk. Pour in the coconut milk and broth and stir until well combined with the spices.
  4. Add the chickpeas. Add the chickpeas, stir to combine, then reduce the heat to a simmer and cook for 10 minutes.
  5. Add the spinach. Add the spinach, stirring until it wilts into the curry, and then simmer for a final 5 minutes.
  6. Serve and enjoy!

The detailed instructions for this chickpea spinach curry can be found in the recipe card below.

Pot with coconut milk curry sauce and chickpeas.
Pot with chickpea curry and spinach.

Red’s Nutrition Tip

Not only are chickpeas a good source of plant-based protein, but they are a wonderful source of fiber. Incorporating legumes, such as beans, lentils, and chickpeas, into your diet is a great way to increase your fiber intake.

Serving Suggestions

While this chickpea and spinach curry can be served on its own, it pairs well with basmati rice, brown rice, cauliflower rice, flatbread, naan bread, poppadoms, or samosas.

Large pot of cooked chickpea spinach curry with a serving spoon.

Recipe Variations

Add more spices. You can enhance the flavor of the curry with additional spices such as ground turmeric, ground coriander, ground cumin, or red pepper flakes.

Add more vegetables. You can add additional vegetables to this chickpea spinach curry, such as cherry tomatoes, green beans, peas, bell peppers, cauliflower, or broccoli.

Add chicken or beef. You can serve the curry with grilled meat or add some directly to the curry itself.

Mix up the sides. In addition to rice and naan, you can serve this chickpea spinach curry with a side of roasted potatoes or sweet potatoes, steamed vegetables, sautéed vegetables, green salad, hot sauce, or chutney.

Two bowls of chickpea spinach curry with rice, naan bread, yogurt, cilantro, and red pepper flakes.

Storage + Reheating

To Refrigerate: Allow the chickpea curry to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled chickpea spinach curry to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the curry in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the curry in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the curry overnight in the fridge and then place the curry in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the curry in the microwave, place the thawed curry in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed depending on the strength of your microwave.

Close up of bowl of chickpea spinach curry with a side of rice and cilantro on top.

More Chickpea Curry Recipes:

Stuffed Shells with Ground Beef

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The combination of jumbo pasta shells, spinach ricotta cheese filling, and hearty meat sauce in these stuffed shells with ground beef creates a crowd-pleasing meal perfect for a cold night.

Stuffed shells with ground beef meat sauce in a white baking dish with a serving spoon.

As the weather cools down, I’m all about hearty, stick-to-your-ribs meals and this one really hits the spot. While it doesn’t fall into the quick and easy recipe category, it is well worth the effort for the delicious comfort food meal it creates.

Whether you’re whipping up these stuffed shells with ground beef for a holiday meal, weekend dinner, or a meal prep idea to enjoy on busy weeknights, I’m confident that this recipe will be a hit with the whole family.

Baked stuffed shells with meat sauce in a white baking dish with fresh basil on top.

Why You’ll Love It

  • Full of Flavor – The cheese filling and meat sauce ensure that these stuffed shells are bursting with flavor.
  • High in Protein – The combination of ground beef, ricotta, and pasta, ensures that this casserole has almost 40 grams of protein per serving.
  • Great for Meal Prep – These stuffed shells with ground beef keep well in the fridge and freezer making them a great make-ahead meal.
Ingredients for stuffed shells with meat: jumbo shells, ground beef, ricotta, spinach, parmesan, onion, garlic, celery, carrot, tomato sauce, thyme, parsley, red pepper flakes, and salt.

Ingredients & Substitutions

  • Jumbo Pasta Shells – Also known as conchiglioni, jumbo pasta shells are the perfect vehicle for stuffed pasta. You can use regular, whole wheat, or gluten-free pasta shells.
  • Ground Beef – To make the beef sauce. You can use regular, lean, or extra-lean ground beef. You can also use Italian sausage, ground turkey, or ground chicken if preferred.
  • Ricotta Cheese – To make the filling for the pasta shells. You can use whole milk, part-skim ricotta cheese, or cottage cheese if desired.
  • Parmesan Cheese – To add some flavor to the filling.
  • Mozzarella Cheese – To add some protein and healthy fats and top the stuffed shells with ground beef. You can use an Italian cheese blend if preferred.
  • Spinach – To add some fiber and leafy greens. You can use fresh spinach or frozen spinach, see the notes section of the recipe card for details.
  • Tomatoes – To make the beef sauce. You can use crushed tomatoes, passata, or your favorite marinara sauce.
  • Onion and Garlic – To build flavor in the meat sauce.
  • Celery and Carrots – To add some veggies and build the meat sauce.
  • Herbs – A mixture of dried oregano, basil, parsley, and red pepper flakes to enhance the Italian seasoning of the dish. You can use fresh herbs if you prefer, see the notes section of the recipe card for details.
  • Salt and Pepper – To season the stuffed pasta shells and ground beef sauce.
Ricotta cheese, spinach, parmesan cheese, salt, and egg in a mixing bowl.
Spinach and ricotta cheese mixture for stuffed shells with meat.

Dietary Adaptions

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

To Make it Dairy-Free: Use non-dairy ricotta-style cheese and non-dairy mozzarella-style cheese.

Meat sauce in a baking dish.
Meat sauce in a baking dish with jumbo stuffed shells filled with spinach ricotta cheese mixture on top.

How to Make Stuffed Shells with Ground Beef

  1. Make the ground beef sauce. In a large pot on medium-high heat, warm the olive oil, and brown the ground beef. Add the onion, celery, and carrot and cook for an additional 2-3 minutes until tender, then add the garlic, oregano, basil, parsley, red pepper flakes, and salt and cook for an additional minute. Pour in the crushed tomatoes, stir to combine, and reduce the heat to a simmer.
  2. Boil the pasta. Bring a large pot of salted water to a boil, add jumbo pasta shells, and cook as per package directions to al dente. Once cooked, strain, and set aside.
  3. Sauté the spinach. In a pan on medium heat, warm a teaspoon of olive oil, then add the chopped spinach, and cook for 30 seconds to 1 minute, stirring frequently, until wilted.
  4. Make the ricotta filling. In a medium bowl, add the ricotta cheese, parmesan cheese, sautéed spinach, egg, salt, and pepper, and stir until well combined.
  5. Stuff the pasta shells. Once the shells are cooked and cool enough to handle, stuff each pasta shell with a spoonful of the spinach ricotta cheese mixture until each shell is filled.
  6. Fill the baking dish. Spread 2/3 of the meat sauce on the bottom of a baking dish, place the stuffed shells on top, top the shells with the remaining sauce, and then sprinkle shredded mozzarella cheese on top.
  7. Bake until golden. Transfer the baking dish to the oven at 400°F to bake for 20 minutes or until all of the mozzarella cheese is melted and is slightly golden on top.
  8. Serve and enjoy!

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

Spinach and ricotta stuffed shells with meat and marinara sauce on top in a baking dish.
Spinach and ricotta stuffed shells with meat, marinara sauce, and mozzarella cheese on top in a baking dish.

Red’s Nutrition Tip

This recipe is a great example of how you can turn a pasta dish into a balanced meal by combining it with the right ingredients. The addition of ground beef and ricotta ensures that these stuffed shells are packed full of protein, and the inclusion of spinach ensures it’s got some fiber too!

Baked stuffed shells with meat in a white baking dish and serving spoon.

Serving Suggestions

These stuffed shells with ground beef are good on their own, however, they also pair well with garlic bread, Caesar salad, green salad, steamed broccoli, green beans, or asparagus.

Jumbo stuffed shell filled with ricotta cheese mixture on a serving spoon with tomato sauce with meat.

Storage + Reheating

To Refrigerate: Once cooled, the stuffed shells with meat can be stored in the baking dish by covering the top with plastic wrap or aluminum foil, or by placing them in an airtight storage container and storing them in the fridge for up to 5 days.

To Freeze: The stuffed shells can be frozen before or after baking. To freeze after baking, allow it to cool completely, then cover it tightly with plastic and aluminum foil and place it in the freezer for up to 3 months. To freeze unbaked, once the baking dish is filled, cover it tightly with plastic and aluminum foil and place it in the freezer for up to 3 months, then bake from frozen at 400°F for 40-50 minutes.

To Reheat: Allow leftovers to thaw, then reheat them in the oven at 350°F for 10-20 minutes or in the microwave for 1-2 minutes.

Stuffed shells with meat on a grey plate with fresh basil and parmesan on top.

More Pasta Recipes:

Vegetable Quinoa Soup

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Filled with quinoa, white beans, and veggies, this minestrone-style vegetable quinoa soup is full of flavor. You can enjoy it for lunch, dinner, or as a make-ahead meal.

Two bowl of vegetable quinoa soup with a gold spoon and side of spinach on a white background.

Quinoa is a high-protein grain and including it in a healthy soup recipe is a great way to add more plant-based protein to a meal. Be it my quinoa chickpea salad, green quinoa breakfast bowl, quinoa burgers, or salmon quinoa bowl, there are plenty of ways to use this nutrient-dense grain.

By pairing quinoa with a legume, such as beans or lentils, you can create a complete protein source and a better balance of amino acids in any vegetarian meal. The combination of quinoa, white beans, and vegetables, ensures that this vegetable quinoa soup recipe is full of protein, fiber, and micronutrients, and is a delicious and nutritious meal that works well for lunch or dinner on a cold day.

Vegetable quinoa sooup in a white bowl on a cutting board.

Why You’ll Love It

  • Vegetarian – Full of plant-based protein, this vegetarian soup is something everyone can enjoy.
  • Full of Fiber – The combination of quinoa, beans, and vegetables ensures that this soup contains 8 grams of fiber per serving.
  • Made in One Pot – This vegetable quinoa soup is made in one pot which keeps prep and cleanup easy.
  • Great for Meal Prep – This soup keeps well in the fridge and freezer making it a great make-ahead meal.
Ingredients for vegetable quinoa soup: quinoa, white beans, broth, diced tomatoes, spinach, onion, carrots, celery, garlic, thyme, oregano, red pepper flakes, bay leaf, and salt.

Ingredients for Quinoa Vegetable Soup

  • Quinoa – The base of this quinoa soup, you can use white, red, or tri-color quinoa. The recipe uses raw quinoa, however, you can use cooked quinoa if you like. See the notes section of the recipe card for details.
  • White Beans – To add some extra protein and fiber, you can use great northern beans, navy beans, or cannellini beans.
  • Onion and Garlic – To add fragrance and build flavor in the broth. If you don’t have fresh onion and garlic, you can use 1 teaspoon of onion powder and 1 teaspoon of garlic powder instead.
  • Carrots and Celery – To add some veggies and build additional flavor in the broth.
  • Diced Tomatoes – To ensure the broth is rich and thick.
  • Spinach – To add some leafy greens. You can use fresh or frozen spinach, see the notes section of the recipe card for details.
  • Broth – You can you vegetable broth or chicken broth.
  • Herbs and Spices – A combination of bay leaf, dried thyme, dried oregano, and red pepper flakes to add Italian flavor. If using fresh herbs, use triple the amount.
  • Salt and Pepper – To season the soup.
  • Parmesan Cheese Rind – To further season the soup and add additional flavor.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the parmesan rind.

To Make it Vegan: Use vegetable broth and omit the parmesan rind.

Pot with oil, onion, celery, carrots, and garlic.
Pot with sautéd vegetables, tomatoes, quinoa, and white beans.

How to Make Vegetable Quinoa Soup

  1. Sauté the vegetables. In a large pot on medium-high heat, warm the oil, then add the onion, garlic, carrots, and celery, and sauté until tender.
  2. Add the herbs. Add the dried thyme, oregano, red pepper flakes, and salt.
  3. Add the diced tomatoes. Pour in the diced tomatoes.
  4. Add the quinoa and beans. Pour in the quinoa and white beans and stir to combine.
  5. Add the broth. Cover everything with broth.
  6. Add the parmesan rind. Drop in the parmesan rind and bay leaf rind and stir again to combine.
  7. Simmer the soup. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes until the quinoa is tender.
  8. Add the spinach. Add the chopped spinach, stir to combine, and simmer for a final 5 minutes until the spinach is wilted.
  9. Serve and enjoy!

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

Pot with sautéd vegetables, tomatoes, quinoa, white beans, broth, thyme, oregano, red pepper flakes, bay leaf, salt, and parmesan rind ready to be cooked.
Pot of cooked vegetable quinoa soup.

Recipe Notes & Tips

This quinoa vegetable soup recipe is not only easy to make but easy to adapt, here are some suggestions:

Use different vegetables. You can mix up the soup by using different vegetables, such as zucchini, yellow squash, green beans, Swiss chard, and kale. If adding heartier vegetables, such as sweet potatoes or butternut squash, you can partially roast them before adding them to the soup for additional flavor.

Substitutions for quinoa. Although quinoa is the star of this vegetable quinoa soup, you can swap it for other high-protein grains such as brown rice, wild rice, or farro. Note that quinoa is relatively quick to cook so you may need to extend the cooking time for other grains.

Add herbs and spices. You can enhance the flavor of this hearty vegetable soup by adding additional herbs such as basil and fennel seeds, or spices such as chili powder, cayenne pepper, or turmeric.

Mix up the beans. Use a different color of beans or a combination of beans such as kidney beans, black beans, or chickpeas.

Add some lemon. You can finish the soup with a bit of fresh lemon juice to enhance and brighten the flavors.

Make it creamy. Turn this into a creamy Italian quinoa soup by finishing the soup with a splash of heavy cream or coconut milk.

White pot of vegetable quinoa soup with a wooden spoon.

Red’s Nutrition Tip

While this soup does contain protein, it doesn’t contain that much, as quinoa is primarily a source of complex carbohydrates. Fortunately, you can increase the protein of this meal by enjoying it with a side of cheese, grilled tofu, or grilled meat, or simply eat more protein at your other meals during the day.

Close up of quinoa soup recipe with vegetables in a white bowl with a gold spoon.

Serving Suggestions

This quinoa vegetable soup is a source of fiber, complex carbohydrates, and plant-based protein. While it can be enjoyed on its own, you can serve it with a side to make a more filling meal. Some suggestions include:

Can I make this soup in a crock pot?

Yes! You can make this soup in a crock pot or slow cooker by adding all the ingredients and cooking it on high for 2-3 hours or on low for 4-5 hours. Once cooked, remove the parmesan rind and bay leaf, taste, and adjust seasoning with salt and pepper as needed.

Two bowls of quinoa vegetable soup recipe on a white background.

Storage + Reheating

To Refrigerate: Allow the quinoa soup to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled vegetable quinoa soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed depending on the strength of your microwave.

More Easy Soup Recipes:

Spinach Breakfast Casserole

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This spinach breakfast casserole is perfect for a weekend brunch or weekday breakfast meal prep idea. The combination of eggs, fresh spinach, potatoes, and cheese creates a delicious and nutritious vegetarian meal.

Slice of spinach breakfast casserole on a spatula in a white casserole dish.

If you’ve been through my breakfast recipes, you’ve likely noticed that I’m a big fan of breakfast casseroles. These crustless quiche and frittata-inspired casseroles are a simple and easy way to create a hearty breakfast without much effort – just add everything to a baking dish, bake, and enjoy!

Not only is this spinach breakfast casserole easy to make but it’s incredibly versatile and keeps well in the fridge and freezer. You can make it ahead of time, store it in the fridge, and then reheat it in the morning and enjoy it on its own, with a side of toast, or fresh fruit for a hearty and healthy breakfast.

Slice of spinach breakfast casserole on a white plate with a fork.

Why You’ll Love It

  • High in Protein – With almost 20 grams of protein per serving, this casserole is a great way to add protein to your breakfast.
  • Full of Greens – Each serving contains 3/4 cup of spinach to ensure you’re getting your daily dose of leafy greens in each slice.
  • Well-Balanced – This spinach breakfast casserole is a well-balanced meal with equal amounts of protein, complex carbohydrates, and healthy fats.
  • Great for Meal Prep – This casserole keeps well in the fridge for days making it a great make-ahead breakfast for weekday mornings.
Ingredients for spinach breakfast casserole: eggs, fresh spinach, baby potatoes, leek, and shredded cheddar cheese.

Ingredients for Spinach Breakfast Casserole

  • Eggs – A dozen eggs to ensure the casserole is filled with protein and healthy fats.
  • Spinach – To add some leafy greens and fiber. The recipe calls for fresh spinach, but you can use frozen spinach if preferred. See the notes section of the recipe card for details.
  • Potatoes – The recipe calls for baby potatoes, since they cook faster, however, you can use large potatoes if needed. See the notes section of the recipe card for details.
  • Leek – To add flavor. You can use a small onion if preferred.
  • Cheese – To add some protein and healthy fats. The recipe calls for sharp cheddar cheese, but you can use any shredded cheese you like. Feta cheese would also work well.
  • Butter and Olive Oil – To sauté the veggies.
  • Salt and Pepper – To season the egg mixture. If you want to enhance the flavors, you can also add a sprinkle of garlic powder, onion powder, or Italian seasoning.
Sautéd leeks and chopped spinach in a pan.
Sautéd spinach and leeks in a pan.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the butter for additional olive oil.

To Increase the Protein Content: Add some cooked chopped bacon or sliced breakfast sausage.

To Add More Veggies: Add some diced bell pepper, sliced mushrooms, or green onions. Sauté them with the leek before adding them to the dish.

Cooked baby potatoes in a casserole dish.
Cooked potatoes and spinach mixture in a casserole dish.

How to Make a Breakfast Casserole with Spinach

  1. Boil the potatoes. Bring a pot of well-salted water to a boil, add the baby potatoes, and cook for 10 minutes. Once cooked, cut them into quarters or halves.
  2. Sauté the leek and spinach. In a pan, warm the butter and olive oil, add the diced leek, and sauté for 3-4 minutes until tender, then add the spinach and cook for an additional minute until wilted.
  3. Whisk the eggs. In a large bowl, crack the eggs, add the salt and pepper, and whisk until well combined.
  4. Fill a baking dish. Add the potatoes to the baking dish, top with the leek and spinach mixture, sprinkle with shredded cheese, and pour in the egg mixture.
  5. Bake. Transfer the baking dish to an oven at 400°F and bake for 25-30 minutes or until the eggs are set.
  6. Serve and enjoy!

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

Cooked potatoes, spinach mixture, and shredded cheese in a casserole dish.
Egg mixture for breakfast casserole recipe ready for the oven.

How to Meal Prep Breakfast Casserole

Not only is this spinach breakfast casserole easy to make but it perfect for meal prep. Simply prepare the casserole as instructed, allow it to cool completely, then slice it into 6 servings, place them in airtight containers, and store them in the fridge for up to 4 days.

Red’s Nutrition Tip

This spinach egg casserole is a balanced meal with a similar amount of protein, carbohydrates, and fat. To increase the protein content of the meal, serve it with a side of breakfast sausage or Greek yogurt. To increase the carbohydrate and fiber content of the meal, serve it with toast and fresh fruit. To increase the fat content of the meal, serve it with some avocado or additional cheese.

Egg casserole with spinach in a baking dish.

What to Serve with Spinach Breakfast Casserole

This spinach breakfast casserole pairs well with:

  • Breakfast sausage
  • Turkey sausage
  • Bacon
  • Toast
  • English muffins
  • Bagel
  • Yogurt
  • Fruit salad
  • Green salad
  • Avocado
  • Sour cream
  • Cheese
  • Hot sauce
Slice of egg casserole with spinach on a white plate with a fork.

Storage + Reheating

To Refrigerate: Allow the egg casserole to cool completely, cover the dish with aluminum foil or plastic wrap, or transfer the leftover pieces to an airtight container and store it in the refrigerator for up to 4 days.

To Freeze: Allow the egg casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the egg casserole to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

More Breakfast Casseroles:

 

Single Serving Apple Crisp

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Whether you’re looking for a comforting snack or an individual dessert, this single serving apple crisp is a delicious treat that will satisfy a sweet tooth.

Three single serve apple crisps in white ramekins with a gold spoon and tea towel.

Turn tart apples into a sweet treat with this quick and easy individual apple crisp recipe. Made with only 6 ingredients, these single portions are perfect for those moments when you want something sweet, but don’t want to make anything complicated.

And, the best part is, you can make this delicious apple crisp recipe in the oven, air-fryer, or microwave, and they keep well in the fridge and freezer if you want to make a batch!

Close up of mini apple crisp with Greek yogurt and cinnamon on top and a spoon.

Why You’ll Love Them

  • Quick and Easy – These mini apple crisps are made with 6 ingredients and can be made in the oven or microwave.
  • Perfectly Portioned – Made in ramekins, these apple crisps are the perfect dessert for one.
  • Great for Meal Prep – They freeze for up to 3 months so you can enjoy them for days and weeks to come!
Ingredients for individual apple crisp recipe: rolled oats, apples, butter, brown sugar, flour, and cinnamon.

What You’ll Need

  • Apples – While tart apples such as Cortland, Braeburn, Pink Lady, and Granny Smith provide the best flavor, you can use any apple you like.
  • Oats – Use rolled oats, old-fashioned rolled oats, or quick-cooking oats, steel-cut and instant oats are not recommended.
  • Flour – To thicken the crisp topping.
  • Brown Sugar – To sweeten the apples and topping. You can use white sugar, coconut sugar, or maple syrup if you prefer.
  • Cinnamon – To enhance the flavor and sweetness.
  • Butter – To ensure the crispy is nice and crispy. For the best results, use unsalted butter.

Although the recipe does not call for any, you can add a sprinkling of chopped walnuts or pecans to the crisp mixture if you like.

Chopped apple in a small white bowl with brown sugar and ground cinnamon on top.
Chopped apple tossed in brown sugar and cinnamon in a small white bowl.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free oats and swap the all-purpose flour for 1-to-1 gluten-free flour or almond flour.

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

Rolled oats, all-purpose flour, brown sugar, ground cinnamon, and cold butter in a small white bowl.
Apple crisp topping in a small white bowl.

How to Make Apple Crisp for One Person

  1. Chop the apple. Cut the apple into bite-size pieces, leaving the skin on.
  2. Mix the filling. Add the apples to a small bowl, sprinkle with half of the cinnamon and half of the brown sugar, and stir to combine, then transfer the mixture to a ramekin.
  3. Make the topping. In the same bowl, add the oats, flour, remaining cinnamon, remaining brown sugar, and cold butter, and press it together, using your fingers, until a crumbly mixture forms.
  4. Add it to a ramekin. Sprinkle the crumble topping on top of the apple mixture in the ramekin.
  5. Bake until golden. Transfer the ramekin to the oven and bake at 350°F for 30 minutes or until slightly crisp and golden brown on top.
  6. Serve warm and enjoy! Serve immediately with toppings of your choice.

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

Apple filling in a ramekin.
Unbaked apple crisp in a ramekin ready for the oven.

Best Types of Apples to Use

While you can use any type of apples in single serving apple crisp, tart apples tend to hold up best when baked, such as:

  • Cortland apples
  • Braeburn apples
  • Honeycrisp apples
  • Golden delicious apples
  • Pink lady apples
  • Fuji apples
  • Jonagold apples
  • Granny smith apples
Baked mini apple crisp in ramekins with a spoon.

Red’s Nutrition Tip

If you’re concerned that the use of brown sugar is “unhealthy”, there is no need. Real sugar can be included in a healthy diet, it’s all about context and balance, not individual ingredients. In fact, you might be surprised to learn that the nutritional differences between sugar and other sweeteners are minimal.

Best Toppings for Mini Apple Crisp

If you want to eat this single-serve apple crisp as a healthy snack, top it with some plain yogurt, Greek yogurt, or skyr to boost the protein and ensure it’s more macronutrient balanced.

If you want to enjoy this single-serve apple crisp as an individual dessert or treat, top it with some vanilla ice cream or whipped cream to ensure it’s extra sweet and tasty.

Mini apple crisp recipe with Greek yogurt and cinnamon on top.

Can you make an individual apple crisp in the microwave?

Yes! Add the apple filling to a ramekin and heat in the microwave for 1 minute. Sprinkle the oat mixture on top of the warm apples, then return to the microwave for an additional 2 minutes until the apples are bubbling and the topping is set.

Can you make an individual apple crisp an air-fryer?

Yes! Add the apple mixture to a ramekin and place in the air-fryer at 350°F for 10 minutes until the apples are soft. Remove the ramekin from the air-fryer, add the oat mixture, and return to the air-fryer for an additional 10-15 minutes until bubbling, crispy, and golden on top.

Close up of a spoonful of individial apple crisp recipe with Greek yogurt and extra cinnamon on top.

Storage + Reheating

To Refrigerate: Allow the ramekins of apple crips to cool completely, then cover with a lid, plastic wrap, or aluminum foil and store in the fridge for up to 5 days.

To Freeze: These individual apple crips can be frozen before or after baking for up to 3 months. Just be sure to thaw them completely before baking or reheating.

To Reheat: The thawed individual apple crisp can be reheated in an oven at 350°F for 10-15 minutes, or in the microwave for 1-2 minutes.

More Apple Recipes:

Chicken and Rice Soup

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Loaded with vegetables, juicy chicken, and tender rice, this homemade chicken and rice soup is easy, healthy, and well-balanced. It’s the perfect one-pot meal for lunch or dinner on a cold day.

Pot of chicken and rice soup on a cutting board.

This healthy chicken and rice soup recipe is my go-to meal when I’m not sure what to cook. Because it’s made with pantry staples, it’s easy to whip up in a pinch and is a great way to use up leftover roasted chicken or roasted turkey to make a crowd-pleasing soup.

Although this recipe is made on the stovetop, you can also make this delicious soup in the slow cooker and add additional veggies if you like. It’s an incredibly versatile recipe and leftovers keep well in the fridge and freezer, which makes it great for meal prep.

Bowl of chicken and rice soup in a white bowl with a spoon, a side of bread, and parsley.

Why You’ll Love This Soup

  • Quick and Easy – Ready in less than 1 hour, this recipe is easy to prepare.
  • High in Protein – Filled with lean chicken breasts, this soup contains 25 grams of protein per serving.
  • Made in One Pot – This stovetop recipe requires minimal preparation and cleanup.
  • Great for Meal Prep – This chicken and rice soup is great for batch cooking. It keeps well in the fridge and double and triple batches keep well in the freezer.
Ingredients for chicken and rice soup recipe: chicken breasts, white rice, onion, garlic, celery, carrots, chicken broth, thyme, bay leaf, and salt.

Ingredients for Chicken and Rice Soup

  • Chicken – Raw boneless and skinless chicken breasts are recommended. If using frozen chicken breasts, ensure they are fully thawed before adding them to the soup. You can also use leftover cooked chicken or rotisserie chicken if preferred. See the notes section of the recipe card for instructions.
  • Rice – Long-grain white rice is recommended, such as basmati rice or jasmine rice, however, you can use long-grain brown rice or wild rice is preferred. See the notes section of the recipe card for instructions.
  • Onion and Garlic – To add flavor to the broth.
  • Carrots and Celery – To add some veggies.
  • Chicken Broth – The recipe calls for chicken broth or chicken stock, but vegetable broth can also be used.
  • Herbs – Some thyme and bay leaf to enhance the flavor of the soup and some fresh parsley to brighten the soup at the end.
  • Salt and Pepper – To season the soup.
Pot with oil, onion, carrots, and celery.
Pot with sauteed onion, carrots, and celery with garlic, thyme, and salt.

Dietary Adaptions

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

To Increase the Protein Content: Add an additional chicken breasts and an additional cup of chicken broth.

Pot with vegetables, herbs, and white rice.
Pot with vegetables, rice, herbs, and chicken broth.

Red’s Nutrition Tip

Contrary to popular belief, white rice is a healthy whole food and a good source of complex carbohydrates. In fact, the differences between brown rice and white rice are minimal, and including white rice in this soup helps to ensure it’s a balanced meal with protein, carbohydrates, and fats.

Pot with vegetables, herbs, rice, chicken broth, and raw chicken breasts.
Pot with cooked vegetables, white rice, broth, and shredded chicken.

How to Make Chicken and Rice Soup

  1. Sauté the veggies. In a large pot, warm the oil, then add onion, garlic, carrots, and celery, and sauté until tender.
  2. Add the herbs and broth. Add the salt, pepper, thyme, and bay leaf, stir to coat the vegetables, then pour in the broth and water.
  3. Add the rice and chicken. Add the rice to the pot, stir to combine, then add the raw chicken breast to the pot, submerging them in the broth, and simmer for 30 minutes until the chicken is cooked through.
  4. Shred the chicken. Once the chicken is cooked, remove it from the pot, place it on a cutting board, and shred it into bite-sized pieces.
  5. Simmer the soup. Return the shredded chicken to the soup, along with the parsley, and simmer for a final 10 minutes.
  6. Serve and enjoy!

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

Pot of cooked chicken and rice soup.
Pot with chicken and rice soup with parsley.

Can I make it in a slow cooker?

Yes! Add all of the ingredients to a slow cooker and cook on high for 3-4 hours or on low for 5-6 hours. Once cooked, remove the chicken breasts, place them on a cutting board, shred them into bite-size pieces, and return the shredded chicken to the soup to reheat for 10 minutes before serving.

Can I make it in an Instant Pot?

Yes! Sauté the onion, garlic, carrots, and celery in an Instant Pot with olive oil before adding the herbs, salt, pepper, broth, rice, and chicken breasts. Close the lid and cook on high pressure for 5 minutes. Once cooked, remove the chicken breasts from the soup, shred them into bite-size pieces, then return them to the soup to reheat before serving.

Pot of cooked chicken rice soup with a serving spoon on a cutting board with a tea towel.

Can I use leftover chicken?

The chicken is added raw to the soup and cooks in the broth, however, you can use cooked chicken if preferred. Prepare the recipe as written and then add the shredded leftover chicken once the rice is cooked.

Can I use leftover rice?

The rice is added to the soup raw, and it cooks in the broth along with the soup, however, you can use leftover rice if you prefer. Prepare the recipe as written and then add the cooked rice at the end along with the shredded chicken.

Close up of a bowl of rice and chicken soup.

How to Add Extra Flavor to Chicken Soup

You can enhance the flavor of this chicken and rice soup with additional ingredients and seasoning. Here are some suggestions:

  • Add salt. Ensure that your soup is well seasoned and contains enough salt. The salt content will vary depending on the type of chicken broth that you use. Simply taste the finished soup and add additional salt as needed.
  • Add herbs. Use dried or fresh herbs such as thyme, oregano, basil, tarragon, dill, rosemary, and parsley to enhance the flavor of this chicken and rice soup.
  • Add spices. Use dried spices such as ground turmeric, curry powder, and red pepper flakes to deepen the flavor of chicken broth in chicken rice soup.
  • Add toppings. Add extra flavor to chicken and rice soup with garnishes such as croutons, olive oil, chili oil, lemon juice, pesto, toasted nuts, and/or seeds.
Bowl of chicken rice soup with a spoon and a side of bread.

Storage + Reheating

To Refrigerate: Allow the chicken and rice soup to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed depending on the strength of your microwave.

Bowl of finished soup with chicken and rice.

More Chicken and Rice Soup Recipes:

 

 

How to Make a Flax Egg

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Whether you’re allergic to eggs or looking to turn your favorite baked good vegan, here is a step-by-step tutorial on how to make a flax egg for a simple egg substitute.

Flax egg in a small white bowl with a spoon.

What is a flax egg?

A flax egg is a mixture of ground flaxseed, also known as flaxseed meal, and water that can be used as a replacement for an egg in baking recipes. The ground flaxseed absorbs the water to create a thick and gelatinous substance that can be used as an egg substitute in vegan baking or for individuals who have egg allergies.

Infographic on how to make a flax egg with 1 tablespoon of flaxseed meal and 3 tablespoons of water.

How to Make a Flax Egg

Making a flax egg is very easy, here’s what you’ll do:

  1. Grind flaxseed into a meal (or buy it ground).
  2. Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water.
  3. Allow the mixture to sit for at least 5 minutes until thickened.

Once the flaxseed meal and water mixture has thickened, you can add the flax egg to a baking recipe in place of one egg.

A small white bowl of flaxseed and a small white bowl of flaxseed meal.

When to Use Flax Eggs

Flax eggs can be substituted for regular eggs in most standard baking recipes, including cookies, brownies, bars, muffins, cakes, loaves, baked oatmeal, pancakes, and waffles. They can also be used in savory recipes such as veggie burgers.

When Not to Use Flax Eggs

While flax eggs work in most baking recipes, there are some exceptions. Do NOT use flax eggs when:

  • The recipe requires more than 2 eggs. Flax eggs do not work well in egg-heavy dishes like soufflés or meringues, as they do not rise or provide structure like chicken eggs.
  • The recipe calls for the egg yolks and whites to be added separately. If the recipe requires the egg whites to be whipped before adding them to a recipe, flax eggs will not work as a replacement.
  • The recipe uses gluten-free flour. The protein in gluten provides structure to baked goods, along with eggs. Without either present, you may end up with a flax and crumbly mess.
  • The recipe is flourless. If the recipe does not call for flour, such as a flourless chocolate cake, it is likely relying on the eggs for structure, which flax eggs cannot provide.
One tablespoon of ground flaxseed meal and 3 tablespoons of water in a small white bowl.

Is 1 flax egg equal to 1 egg?

Yes, 1 flax egg (1 tablespoon ground flaxseed + 3 tablespoons water) is equal to 1 egg. A flax egg can be substituted in a 1-to-1 ratio for one regular egg.

Can you make a flax egg with flax seeds?

Flax seeds need to be ground into a powder or meal before making a flax egg. You cannot use whole flax seeds to make a flax egg.

How to grind flax seeds into flax seed meal?

Use a coffee grinder or small blender to grind flax seeds into flaxseed meal.

Does it matter which kind of flaxseed I use?

You can use brown or golden flaxseed meal for a flax egg.

3 tablespoons of water and 1 tablespoon of flaxseed meal in a white bowl.
Small white bowl of flax eggs.

Can I use chia seeds instead?

Yes, you can replace a flax egg with a chia egg. To make a chia egg substitute, grind chia seeds into a meal, combine 1 tablespoon of the chia meal with 3 tablespoons of water in a small bowl, allow it to rest for 5 minutes until it thickens, and then add it to your baking recipe in place of a chicken egg as per instructions.

Instructions on how to make a flax egg.

Recipes to Use a Flax Egg:

About Stephanie

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

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