Stephanie Kay Nutrition

Real Food for Real Life

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:

Pumpkin Ricotta Pasta

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This creamy pumpkin ricotta pasta is a great meal for a cold fall or winter night. Ready in 20 minutes, this vegetarian recipe is something that the whole family can enjoy, and it makes great leftovers too.

Two bowls of pumpkin ricotta pasta in a white bowl with a fork on a white background with a side of parmesan.

If you’ve been following closely, you may have noticed that I’ve shared a lot of creamy pasta recipes lately. From my creamy zucchini pasta to my roasted beet pasta, I’m all about blending seasonal veggies with cheese to create a rich and creamy pasta sauce that is delicious and nutritious.

So, if you love pumpkin and like creamy pasta, you have got to try this pumpkin ricotta pasta recipe! Not only is it another quick and easy meal that you can add to your repertoire, but it is full of protein, fiber, and fall flavors, and is a sneaky way to add more veggies to your diet without eating a boring side salad.

Pumpkin ricotta pasta in a white bowl with fried sage, freshly grated parmesan, and red pepper flakes on top.

Why You’ll Love It

  • Quick and Easy – Ready in under 20 minutes, this pumpkin ricotta pasta is perfect for a weeknight meal.
  • Vegetarian – Whether you serve it on its own or top it with protein, this vegetarian recipe is something that everyone can enjoy.
  • Full of Fiber – The combination of pasta and pumpkin ensures that the dish contains 4 grams of fiber per serving.
  • High in Protein – The combination of high-protein grains, ricotta cheese, and milk provides 16 grams of protein per serving.
Ingredients for pumpkin ricotta pasta: pasta, pumpkin puree, ricotta cheese, onion, garlic, and fresh sage leaves.

What You’ll Need

  • Pasta – You can use long pasta such as bucatini, spaghetti, or fettucini, or short-cut pasta such as rigatoni, fusilli, or penne.
  • Pumpkin Puree – To create the creamy pumpkin sauce, you can use homemade or canned pumpkin puree, just be sure not to use pumpkin pie filling. If you don’t have pumpkin, you can use butternut squash puree instead.
  • Ricotta – To add to the pumpkin sauce and increase the protein content. You can use whole milk ricotta or skim milk ricotta, or use cottage cheese or whipped cream cheese if you prefer.
  • Milk – To thin the sauce and add more protein. Feel free to use heavy cream if you prefer.
  • Onion and Garlic – To add flavor and fragrance. If you don’t have fresh onions or garlic, you can use 1 teaspoon of onion powder and garlic powder instead.
  • Nutmeg – To enhance the fall flavor.
  • Red Pepper Flakes – To add some spice, although optional.
  • Olive Oil – To cook the onion and garlic.
  • Salt – To season the pasta water and the sauce.
  • Sage – For a crispy topping, although optional.
Diced onions and minced garlic in a pan with olive oil.
Sautéed onions and garlic in a pan.

Dietary Adaptions

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

To Make a Lower Fat Version: Use skim milk ricotta cheese.

To Make it Higher in Protein: Serve it with a portion of grilled chicken, steak, or sausage.

Sautéed onions and garlic in a pan with pumpkin puree, ricotta cheese, nutmeg, and salt.
Unblended pumpkin ricotta mixture in a pan.

How to Make Pumpkin Ricotta Pasta

  1. Cook the pasta. Bring a large pot of salted water to a boil and cook the pasta al dente. While the pasta is cooking, scoop out one cup of pasta water.
  2. Make the sauce. In a large skillet, cook the onion and garlic in olive oil until tender, then add the pumpkin puree, ricotta, milk, nutmeg, red pepper flakes, and salt, and stir until well combined.
  3. Blend the sauce. Transfer the pumpkin mixture to a blender or small food processor and blend until smooth.
  4. Combine the pasta and sauce. Return the creamy pumpkin ricotta sauce to the pan, add the cooked pasta, and toss until well combined, adding splashes of reserved pasta water as needed.
  5. Serve and enjoy! Divide the pasta into bowls and serve with parmesan cheese and fried sage leaves on top.

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

Blended creamy pumpkin ricotta pasta sauce in a pan.
Creamy pumpkin pasta sauce in a pan with pasta on top.

Red’s Nutrition Tip

If you want to make this recipe extra tasty, swap the olive oil for brown butter. Instead of cooking the onion and garlic in olive oil, add a tablespoon or two of butter to the pan. Allow the butter to melt and continue cooking it until it begins to foam and sizzle around the edges. Continue cooking the butter until it turns golden brown and brown flecks begin to appear, then add the onion and garlic as per instructions.

Pasta with pumpkin pasta sauce in a pan.

What to Serve it With

This creamy pumpkin ricotta is pasta a good source of complex carbohydrates, fiber, and healthy fats, and contains a moderate amount of protein. If you’d like to increase the protein content of the meal, serve the pasta with:

  • Grilled chicken
  • Grilled steak
  • Italian sausage

In addition to protein, you can also serve the pasta with a side salad for additional fiber and greens.

Close up of a bowl of pasta with pumpkin pasta sauce, fried sage, parmesan cheese, and red chili flakes.

Storage + Reheating

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

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

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

Close up of pumpkin ricotta pasta recipe in a white bowl with a fork.

More Ricotta and Pumpkin Recipes:

Brown Rice vs. White Rice: Which is Healthier?

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Rice is a staple food and a versatile ingredient that is found in almost every household pantry, and yet there remains a debate as to whether or not rice is good for you. Although we’ve been told that whole grains are always the best choice, many cultures from around the world have consumed white rice for centuries, so how bad can it really be? Here is everything that you need to know in the debate on brown rice vs. white rice.

A bed of brown rice with a spoonful of white rice on top.

Table of contents

The Difference Between Brown Rice and White Rice

Brown rice and white rice are actually a lot more similar than you may think; in fact, they are the same grain.

All whole grains, including rice, contain three integral parts: the bran, the germ, and 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).

Brown rice is the whole-grain version of rice, as it contains the bran, germ, and endosperm, while white rice only contains the endosperm and is the processed, refined-grain version of brown rice.

Rice that has been harvested from the plant with its hull, or husk, intact is known as rough rice or paddy rice and is the most natural, unprocessed form of rice. Once harvested, paddy rice is processed to remove the hull, which creates brown rice. Brown rice can then go through a milling process to remove the bran and germ to create white rice (2, 3).

Both brown rice and white rice come in several different varieties, including basmati rice, short-grain rice, long-grain rice, and jasmine rice.

Infographic explaining the anatomy and processing of rice from paddy rice to brown rice to white rice.

Brown Rice vs. White Rice Nutrition

Given that brown rice contains the nutrient-dense bran and germ, it may seem like the superior choice; however, there are health benefits to both forms of rice. Here is a comparison of a 100-gram serving of cooked brown rice vs. cooked white rice (4, 5).

NUTRITION PER 100 GRAMSBROWN RICEWHITE RICE
Calories122 calories129 calories
Protein2.73 grams2.67 grams
Fat0.96 grams0.28 grams
Carbohydrates25.45 grams27.99 grams
Fiber1.60 grams0.40 grams
Sugar0.24 grams0.05 grams

Calories

Brown rice and white rice contain a very similar number of calories. A 100-gram serving of cooked brown rice contains 122 calories, while a 100-gram serving of cooked white rice contains 129 calories.

Protein

Neither brown rice nor white rice is a substantial source of protein, and they contain very similar amounts of protein. A 100-gram serving of cooked brown rice contains 2.73 grams of protein, while a 100-gram serving of cooked white rice contains 2.67 grams of protein.

Fat

Since the bran of a whole grain does contain fatty acids, brown rice contains more fat than white rice; however, both forms of rice are relatively low in fat. A 100-gram serving of cooked brown rice contains 0.96 grams of fat, while a 100-gram serving of cooked white rice contains 0.28 grams of fat.

Carbohydrates

Since white rice does not contain the bran or germ, it contains more carbohydrates than brown rice. A 100-gram serving of cooked brown rice contains 25.45 grams of carbohydrates, while a 100-gram serving of cooked white rice contains 27.99 grams of carbohydrates.

Fiber

Brown rice contains more fiber than white rice since it still has the bran intact. A 100-gram serving of cooked brown rice contains 1.6 grams of fiber, 4% of the fiber RDA for men and 6% of the RDA for women, while a 100-gram serving of cooked white rice contains 0.4 grams of fiber.

Sugar

Neither brown rice nor white rice is a substantial source of sugar. A 100-gram serving of cooked brown rice contains 0.24 grams of sugar, while a 100-gram serving of cooked white rice contains 0.05 grams of sugar.

Micronutrients

Brown rice contains more micronutrients than white rice, thanks to its nutrient-dense bran and germ. Compared to white rice, brown rice contains 140% more magnesium, 104% more niacin, 102% more vitamin B6, and 97% more phosphorus, as well as higher amounts of riboflavin, folate, iron, and zinc (6).

Although white rice does contain essential vitamins and minerals, the overall amounts are limited, given that the bran and germ are no longer present; therefore, it is often sold in enriched formats.

Infographic comparing the nutrition, calories, carbohydrates, protein, fat, fiber, and sugar of brown rice vs white rice per 100-gram serving.

Antinutrients

While brown rice does contain greater amounts of vitamins and minerals, the presence of the bran and germ on the whole grain can also pose some issues. Because the bran is a protective layer for the grain, brown rice contains plant compounds called phytates, also known as antinutrients, which are present to help protect the grain until it is time to germinate.

Unfortunately, these antinutrients, such as phytic acid, can reduce our body’s ability to digest and absorb many of the minerals present in brown rice (7). These phytates can bind to minerals such as zinc, magnesium, and calcium, and prevent them from being absorbed by the body.

Fortunately, the effects of phytic acid in brown rice can be mitigated by soaking and rinsing the rice in warm water prior to cooking (8).

Glycemic Index

The glycemic index score of a food is known to represent the impact it can have on blood sugar levels; the higher the score, the greater the impact on blood sugar. Brown rice is considered to have a low glycemic index, with a score of 50, while white rice has a high glycemic index, with a score of 72 (9).

However, it is important to consider that rice is rarely consumed alone. Rather, it is most often consumed as part of a meal with additional protein, fat, and/or fiber, which helps to mitigate the effects on blood sugar. Consuming high glycemic carbohydrates, such as rice, as part of a balanced meal is beneficial for blood sugar regulation and satiety.

Moreover, with the exception of individuals with diseases such as diabetes, some research has shown that the overall impact of high-glycemic whole foods is minimal. Instead, it is more highly processed and refined grain products, such as candy, soda, cookies, and pastries, that have a greater impact on blood sugar (10). With that said, different foods impact different people differently.

Arsenic Content

Brown rice tends to contain more arsenic than white rice (11). Arsenic is a toxic heavy metal that is naturally occurring in certain foods, including seafood, rice, mushrooms, poultry, and some fruit juices. Elevated levels of arsenic have been found in brown rice and brown rice products; however, much of the arsenic found in food is likely to be in the less dangerous, organic form (12).

While Long-term consumption of arsenic may increase your risk of chronic diseases, consuming brown rice in moderation as part of a balanced and varied diet, a few times per week, is considered safe.

FAQs

Can I eat rice every day?

Rice is a good source of complex carbohydrates that you can eat every day. Consuming complex carbohydrates, along with sources of protein, fiber, and fat, helps to create balanced meals and a more balanced diet overall.

Which rice is best for weight loss?

Both brown rice and white rice can help with weight loss. As long as you are eating in a calorie deficit, eating white rice or brown rice can support a weight loss goal.

Should I stop eating rice to lose belly fat?

The loss of belly fat is determined by the number of calories a person consumes, not the consumption of rice. For fat loss to occur, in any region of the body, you must consume fewer calories than you are expending. Where fat is lost first and last is largely dependent upon genetics, not your consumption of rice or any other food.

So, is brown rice healthier than white rice?

Although brown rice does contain slightly more fiber and micronutrients, the nutritional difference between brown rice and white rice is minimal, and both can be consumed in a healthy diet.

In fact, for many, white rice is more easily digested, given it does not contain the bran, germ, and antinutrients that come along with brown rice. Moreover, since the calorie difference between the two is so minimal, it’s hardly worth the hassle to compare brown rice to white rice; rather, simply choose the type of rice that you prefer. Both white rice and brown rice are nutritious and filling foods.

The Bottom Line

Brown rice is the whole-grain version of rice, while the bran and germ have been removed from white rice. Brown rice and white rice contain very similar amounts of calories, carbohydrates, protein, and fat, while brown rice contains more fiber than white rice. Both brown rice and white rice are good sources of complex carbohydrates and can be included in a healthy diet.

10 Benefits of Eating Local Food

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The buy local movement has grown tremendously in recent years and with good reason, the benefits of local food are plenty. From health benefits to environmental benefits and social benefits, here are some of the most important reasons to support your local farmer.

Woman buying locally grown produce at the farmers market.

The foundation of any healthy diet, no matter the goal, is the quality of the food you eat. Whether you are trying to lose weight, increase energy, train for a marathon, or are simply looking to eat a little better, nothing will have a greater impact than the quality of the food you consume.

Prioritizing whole food is incredibly important, but there is a big difference between the apple grown down the street and the orange flown in from across the world. In fact, one can argue that the benefits of eating local food will trump any calories, supplements, or organic ingredients you will ever consume.

Infographic of benefits of eating local: fresher, more nutrients, promotes variety, produces less waste, safer food supply, supports seasonal needs, supports local businesses, supports sustainable agriculture, and promotes mindful eating.

The Benefits of Eating Local

Here are 10 reasons why eating local food benefits you, your health, and your community.

1. Local food is fresher.

Compared to food that is shipped in from other states or countries, locally grown food is grown within the community. At many farmers markets, the local produce has been picked within the last 24 hours, often the morning of or the day before. As a result, fruit and vegetables can stay on the vine or in the soil, allowing them the remain ripe and more flavorful, and other foods, such as local eggs and milk, are much fresher.

In contrast, most supermarket produce is picked days or weeks prior to reaching the grocery store shelf and is forced to ripen along the way. Moreover, other food items, are forced to be frozen or processed to maintain shelf-life, which can decrease their freshness and nutritional value.

2. Local food contains more nutrients.

As soon as a food is harvested its nutrient content begins to deteriorate. While produce that has traveled still has nutritional value, local produce is typically more nutrient-dense.

When produce is picked at peak ripeness, micronutrients like potassium, magnesium, phosphorus, vitamin C, and vitamin A can be found at higher concentrations (1, 2). Moreover, the antioxidant content of some produce declines during storage. Although all fruits and vegetables, fresh and frozen, are healthy choices, opting for local produce can help to ensure you are consuming more nutrients.

3. Local food supports your seasonal needs.

When you eat locally, you eat with the seasons, and the cycle of seasonal produce is perfectly designed to support your health. If you get back to basics and consider how humans ate before the modern grocery store system, we simply ate what was available to us at that time of year. Eating seasonally is the most natural way to eat, and one of the most beneficial to our bodies.

In the peak of summer, our bodies require cooling foods like fresh fruits, vegetables, and berries to help us handle the elements, while in the dark and cold days of winter, we need rich and warming high-fat foods, root vegetables, and fermented foods. Our local seasons provide the ideal foods for our body’s natural needs based on our geographic location.

4. Local food produces less waste.

Purchasing locally grown foods shortens the distribution chain, forcing food directly from farm to fork, and less waste is produced in the process. Not only does buying locally mean less packaging via transportation and shipping, but it also means less environmental waste from pollution and less food waste in the process as well.

Buying a CSA from a local farm or shopping at a farmers market ensures less packaging is used and that food is moved directly from a farm to you, which minimizes emissions and food waste in the process.

5. Local food promotes a safer food supply.

The more steps there are in getting your food from farm to fork, the more chances there are for contamination. When food travels across countries, there are far more points of contact, which increases the potential for food safety issues during harvesting, washing, shipping, and distribution.

Moreover, by buying locally grown food you are supporting local farmers and helping to preserve valuable farmland and green spaces. By choosing local food, you are contributing to the sustainability of your community’s food supply and helping to ensure that these valuable resources are protected for future generations.

6. Eating locally promotes variety.

Eating healthy can get boring if you stick to the basics; there are only so many times you can eat oatmeal for breakfast and chicken with broccoli for dinner. However, eating local food forces you to discover new foods and new ways of cooking.

For instance, there are arguably no more than 5 varieties of tomatoes in most major grocery stores, yet local farmers are keeping nearly 300 varieties of tomatoes alive every single year, leaving little room for boredom. From garlic scapes to kohlrabi to kabocha squash, shopping locally grown food allows you to enjoy a diverse selection of produce and be more creative in the kitchen.

7. Eating locally supports the local economy.

When you buy food in the grocery store most of the cost you incur goes to the transportation, processing, packaging, refrigeration, and marketing of that food, and not necessarily to the farmers themselves. When you buy from a local farmer, farmers market, or local shop, you are supporting your local economy by supporting local jobs, and your money goes back into producing more local food for you.

8. Eating locally supports sustainable agriculture.

Eating locally encourages the diversification of local agriculture and crop variety. This reduces the reliance on monoculture; single crops grown over a wide area to the detriment of soils. The reality is that our food is only as nutrient-dense as the soil in which it is grown. Although strawberries are known to contain high levels of vitamin C, these levels are heavily dependent on the quality of the soil in which they are produced.

9. Eating local supports mindful eating.

It’s easy to scarf down a microwavable meal when you know nothing about where it came from, who produced it, and how it got to your plate. However, when you shop locally you are more connected to the food you eat; knowing who produced it, what farm it came from, and exactly how it got from farm to fork.

When it comes to eating mindfully, there are many more components than just what we are eating, the who, where, when, how, and why are just as important, if not more. Shopping and eating locally make you more connected to your food and the impacts it has on your body.

10.  Eating local gives power to the consumer.

If you choose not to grow, harvest, and raise your own food, you vote with your dollar every single time you buy food. If you buy processed foods or imported foods you are creating more demand for these products. In contrast, if you buy local and demand local foods at your local grocery store, you are creating a very different demand.

Every time you buy from a local farmer you have an opportunity to ask questions, learn about their farming practices, and gain a better understanding of your food. While consumers often complain about the state of our food and agriculture systems, the reality is, as a consumer you have a choice and a lot of power.

The Bottom Line

From your health to the economy, there are many benefits of eating local. Local food is fresher, more flavorful, and more nutritious, and eating local food benefits the consumer, local farmers, and, in turn, the local economy and land. The more you eat locally the more you are able to reconnect with food and recognize the importance of real food and how it impacts your body. By supporting local farmers today, you are ensuring that there will be local farms in your community tomorrow, and that is something that is important for us all.

Butternut Squash Casserole

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Filled with squash, rice, spinach, and ricotta cheese, this butternut squash casserole is a cross between a baked risotto and lasagna and makes a hearty vegetarian meal. This casserole works equally well as a main course or a side dish and keeps well in the fridge or freezer making it a great make-ahead meal for busy weekdays.

Butternut quash casserole in a white casserole dish.

Inspired by a baked risotto and a vegetarian lasagna, this butternut squash casserole recipe has everything you love about both classic dishes and so much more. The combination of squash and sage, along with the creamy texture from the cheese, make this a heart-warming, comforting, stick-to-your-ribs kind of meal that is absolutely delicious.

This savory squash casserole recipe is perfect for a cold-weather dinner and works equally well as a meal prep idea for a week’s worth of healthy lunches. Whether you’re serving it as a main course or side dish, for lunch or for dinner, this casserole is a crowd-pleasing dish that everyone is sure to love.

Butternut squash casserole recipe with a serving spoon.

Why You’ll Love It

  • Easy – Made in a single baking dish, this casserole is easy to make and requires minimal cleanup.
  • Delicious – With earthy flavors, a creamy texture, and lots of cheese, this butternut squash casserole is absolutely delicious.
  • Versatile – This casserole works equally well as a main course, side dish, or appetizer, for lunch, dinner, or on a holiday table.
  • Great for Meal Prep – This casserole keeps well in the fridge and freezer making it a great make-ahead meal idea.
Ingredients for butternut squash casserole: dice butternut squash, ricotta cheese, arborio rice, spinach, sage, and mozzarella cheese.

Ingredients for Butternut Squash Casserole

  • Butternut Squash – This sweet and nutty-tasting winter squash is the star ingredient in this casserole recipe. The recipe calls for fresh squash, but you could certainly swap it for frozen butternut squash if needed. See the notes section of the recipe card for details. Moreover, you can swap the butternut squash for acorn squash, buttercup squash, or even sweet potatoes if you prefer.
  • Arborio Rice – To give this recipe is risotto-like texture. If you don’t have arborio rice, another short-grain rice such as carnaroli rice would work best, however, any white rice variety will work.
  • Ricotta Cheese – The use of ricotta cheese in this butternut squash casserole recipe helps to ramp up the protein content. You can use whole milk or skim milk ricotta.
  • Spinach – To add some leafy greens and a boost of fiber. The recipe calls for fresh spinach, but you could certainly swap it for frozen spinach if needed. See the notes section of the recipe card for details.
  • Broth – To add flavor and cook the rice and the squash. Feel free to use chicken broth or vegetable broth.
  • Herbs and Spices – A bit of sage, nutmeg, and salt to season the casserole and add some fall and winter flavors. Feel free to add a pinch of cinnamon and a bit of black pepper too.
  • Mozzarella Cheese – And a little extra cheese to top the casserole and give it a nice cheesy taste and texture.
Raw spinach in a cast-iron skillet.
Sautéed spinach in a cast-iron spinach.

Dietary Adaptions

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

Ricotta cheese, sautéed spinach, sage, nutmeg, and salt in a white bowl.
Spinach ricotta mixture in a white bowl.

How to Make Butternut Squash Casserole

This butternut squash is super easy to make and doesn’t require much cooking at all. Here’s how you make it:

  1. Prepare the butternut squash. Peel the butternut squash, scoop out the seeds, and then cut it into bite-size pieces, the smaller you can make them the better. While I suggest removing the flesh from the squash, as I find it a bit tough for the dish, it is edible, and you can leave it if you prefer.
  2. Wilt the spinach. Add the chopped spinach to a pan with a bit of water and cook it for a couple of minutes until it’s all wilted and dramatically reduced in size.
  3. Mix the ricotta mixture. In a large bowl, add the ricotta cheese with the wilted spinach, sage, nutmeg, and salt and stir to combine.
  4. Add to the casserole dish. Add the rice, cubed butternut squash, ricotta mixture, and broth to a casserole dish and gently stir until well incorporated.
  5. Bake the casserole. Cover the casserole dish with aluminum foil and transfer it to the oven to bake at 400°F for 40-45 minutes.
  6. Top with cheese. Once the liquid has been absorbed, the squash is tender, and the rice can be fluffed with a fork, remove the casserole dish from the oven, top it with shredded mozzarella cheese, and return to the oven until the cheese is melted and the top is golden brown.
  7. Serve and enjoy! Once baked, the casserole can be served immediately as a main course or a side dish.

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

Arborio rice and diced butternut squash in a casserole dish.
Arborio rice and diced butternut squash spread out in a casserole dish.

Red’s Nutrition Tip

Not only is this butternut squash casserole full of flavor but this dish is equally as delicious as it is nutritious. The use of ricotta cheese helps to add some high-quality protein to the casserole, while the squash and rice provide some complex carbohydrates, and the spinach adds a boost of greens and fiber.

Arborio rice and diced butternut squash in a casserole dish with spinach ricotta mixture on top.
Arborio rice and diced butternut squash in a casserole dish with spinach ricotta mixture spread on top.

What To Serve It With

Given this butternut squash casserole recipe is well-balanced with protein, carbohydrates, and healthy fats, it can be served as a main course or a side dish. It would pair well with:

Arborio rice, diced butternut squash, spinach, ricotta cheese, and broth in a casserole dish.
Baked butternut squash casserole with mozzarella cheese on top.

What meat or fish goes with butternut squash casserole?

This healthy butternut squash casserole makes a wonderful holiday side dish for roast turkey, roast chicken, roast beef, and ham. It also pairs well it grilled salmon or shrimp.

Can butternut squash casserole be made ahead?

Absolutely! This butternut squash casserole can be made ahead of time and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

What can I use instead of butternut squash?

You can substitute butternut squash for acorn squash, buttercup squash, Hubbard squash, sugar pumpkin, or sweet potatoes.

Baked butternut squash casserole with fried sage and a serving spoon.

Storage + Reating

To Store: Leftover butternut squash casserole can be covered with plastic wrap or aluminum foil, transferred to an airtight container, and stored in the fridge for up to 5 days.

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

To Reheat: From the fridge, place the casserole in an oven-proof dish, cover it with aluminum foil, and warm in the oven at 350°F for 10-15 minutes or until heated through. If frozen, allow the casserole to thaw overnight before placing it in the oven. To reheat from frozen, cover the casserole dish with aluminum foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Portion of healthy butternut squash casserole on a white plate with a fork.

More Butternut Squash Recipes:

Apple and Brie Stuffed Chicken

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Filled with sweet and crunchy apples and creamy brie cheese, these apple and brie stuffed chicken breasts are a flavor-packed 30-minute recipe perfect for a healthy weeknight meal.

Apple and brie stuffed chicken breasts in a cast-iron skillet.

If you want a quick and easy recipe that is high in protein and is sure to please a crowd, look no further than this apple and brie stuffed chicken recipe. The combination of apple and brie, paired with a thyme and maple marinade, creates moist and juicy chicken breasts filled with the flavors of fall.

In fact, this recipe is so easy to make it will quickly become one of your go-to dinner recipes, and the concept is so versatile that you can stuff the chicken breasts with any combination of cheese and apples you like.

Apple brie stuffed chicken breast covered in sauce with mashed potatoes and green beans on a grey plate with a fork.

Why You’ll Love It

  • Easy – Made with minimal ingredients and ready in under 30 minutes, this recipe is quick and easy to make.
  • High in Protein – With 30 grams of protein per serving, these apple and brie stuffed chicken breasts are protein-packed.
  • Full of Flavor – This recipe is filled with sweet, salty, and earthy flavors.
Ingredients for apple and brie stuffed chicken: chicken breasts, brie cheese, apple, Dijon mustard, dried thyme, maple syrup, garlic clove, and salt.

What You’ll Need

  • Chicken Breasts – While the recipe calls for boneless, skinless chicken breasts, you can use bone-in chicken if desired, however, you will need to extend the cooking time.
  • Apple – To add some crunch and sweetness. You can use any red apple you like.
  • Brie – To ensure the chicken is creamy and gooey. If you can’t find brie cheese, you can use camembert or cheddar cheese instead.
  • Olive Oil – To marinate and cook the chicken.
  • Maple Syrup – To add a touch of sweetness.
  • Dijon Mustard – To thicken the marinade and add flavor.
  • Thyme – To add an earthy flavor. If using fresh thyme, use triple the amount.
  • Garlic – To add some fragrance to the marinade.
  • Salt and Pepper – To season the chicken breasts.
Marinade of olive oil, maple syrup, garlic, thyme, Dijon mustard, and salt in a bowl.
Chicken breasts in a bowl with marinade ready for the fridge.
Marinated chicken breasts in a bowl.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the brie for a nut-based cheese or non-dairy cheese alternative.

Slices of brie cheese and apple on a cutting board.
Raw chicken breasts stuffed with slices of brie and apple on a cutting board.

How to Make Apple and Brie Stuffed Chicken

  1. Marinate the chicken. Combine the olive oil, maple syrup, mustard, thyme, garlic, salt, and pepper in a large bowl, whisk until well combined, then add chicken breasts and allow to marinate for at least 5 minutes.
  2. Stuff the chicken. Once marinated, slice a small pocket into the side of each chicken breast and stuff it with slices of apple and brie cheese.
  3. Sear the chicken. Heat olive oil in a cast-iron skillet or large oven-proof pan, add the chicken breasts, and sear for 2-3 minutes per side or until lightly golden brown.
  4. Bake the chicken. Transfer the pan to the oven at 400°F and bake for 15-20 minutes until the chicken is cooked through or reaches an internal temperature of 165°F.
  5. Serve and enjoy!

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

Four apple and brie cheese stuffed chicken breasts in a cast-iron skillet.

What to Serve it With

This apple brie chicken is a great source of protein and fat. To ensure it’s a balanced meal, I recommend serving it with a source of complex carbohydrates and fiber. Here are some suggestions:

  • Mashed potatoes and green beans
  • Roasted potatoes and broccoli
  • Sweet potatoes and asparagus
  • Rice and green salad
Cooked apple brie stuffed chicken breasts on a grey plate.

Red’s Nutrition Tip

This stuffed chicken is delicious warm with potatoes or rice and vegetables, but can also be enjoyed cold as leftovers. Simply slice it up and serve it on top of your favorite salad or in a sandwich for a high-protein meal.

Chicken stuffed with apple and brie on a plate with mashed potatoes and green beans.

What apples go well with brie cheese?

Brie cheese pairs well with almost any apple, however, they pair particularly well with juicy and crisp apples. Honeycrisp, granny smith, gala apples, and golden delicious apples are recommended with brie cheese.

At what temperature is stuffed chicken done?

Stuffed chicken breasts are done cooking when the internal temperature reaches 165°F.

Brie and apple stuffed chicken breast with mashed potatoes and green beans.

Storage + Reheating

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

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

To Reheat: Place the chicken breasts 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 chicken breasts can also be reheated on a plate in the microwave for 1-2 minutes. Ensure that the chicken breasts are completely thawed before reheating.

More Brie and Chicken Recipes:

Chocolate Protein Pancakes

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These chocolate protein pancakes are the perfect high-protein breakfast to start your day! Made with Greek yogurt and chocolate protein powder, these pancakes contain 15 grams of protein per serving.

A stack of chocolate protein pancakes on a plate with fresh strawberries, chocolate chips, and maple syrup on top.

If you’ve got a sweet tooth in the morning but want to increase your protein intake at breakfast, this chocolate protein pancake recipe is for you! In a few simple steps, you can turn your favorite protein powder into delicious protein powder.

In fact, this recipe is so similar in texture to regular pancakes that the whole family is sure to love them. Once you’ve got the basics down you can add different mix-ins and toppings to make them just the way you like, without forgoing your protein needs. Plus, they are another fun way to use protein powder.

Close up of chocolate protein pancakes on a plate with a with a slice of pancake on a fork.

Why You’ll Love This Protein Pancake Recipe

  • High in Protein – Filled with Greek yogurt and protein powder, each pancake is filled with over 7 grams of protein.
  • Chocolatey – The combination of protein powder and cocoa powder ensures that the pancakes have a rich chocolate flavor.
  • Freeze Well – These pancakes freeze and reheat very well making them an ideal meal prep idea for high-protein weekday breakfasts.
Ingredients for chocolate protein pancakes: all-purpose flour, chocolate protein powder, cocoa powder, baking powder, baking soda, salt, milk, egg, sugar, and Greek yogurt.

Protein Pancakes with No Banana or Oats

You’ll need the following ingredients to make these chocolate protein pancakes:

  • Chocolate Protein Powder – To ensure the pancakes are chocolatey and protein-packed. Chocolate whey protein powder will provide the best results, although any type of protein powder will work.
  • Flour – To provide structure to the pancakes; all-purpose flour is recommended, however, oat flour or 1-to-1 gluten-free flour will also work if needed.
  • Cocoa Powder – To enhance the chocolate flavor. You can use cocoa or cacao powder.
  • Greek Yogurt – To boost the protein content and ensure the pancakes are moist.
  • Egg – To ensure the pancakes have a cakey texture.
  • Vanilla Extract – To enhance the sweetness and flavor.
  • Milk – To thin the batter and add a bit more protein.
  • Sugar – To lightly sweeten the batter, although it’s optional. You can use maple syrup instead of sugar if desired.
  • Baking Essentials – Some baking powder, baking soda, and salt to ensure the pancakes are light and fluffy.

Dietary Adaptions

To Make them Gluten-Free: Swap the flour for 1-to-1 gluten-free flour or oat flour.

To Make them Dairy-Free: Use a plant-based protein powder, swap the Greek yogurt for coconut yogurt, milk for almond milk, and cook the pancakes in coconut oil instead of butter.

Greek yogurt, protein powder, cocoa powder, sugar, egg, and milk in a large white mixing bowl.
Wet ingredients for protein pancakes in a large white mixing bowl.

How to Make Chocolate Protein Pancakes

  1. Mix the dry ingredients. Combine the flour, baking soda, baking powder, and salt in a medium bowl.
  2. Mix the wet ingredients. Combine the Greek yogurt, protein powder, cocoa powder, egg, sugar, vanilla, and milk in a large bowl.
  3. Mix the batter. Add the dry ingredients to the wet ingredients and gently fold them together until the batter is well mixed, it’s okay if there are still a few lumps.
  4. Cook the pancakes. Melt a bit of butter onto a griddle or pan on medium heat and pour 1/4 cup of pancake batter onto the griddle or pan, adding multiple if space allows. Cook until the top of each pancake begins to bubble and then flip each pancake and cook for another 1-2 minutes until golden brown.
  5. Serve and enjoy! Once cooked, serve the pancakes with maple syrup and toppings of your choice.

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

Wet ingredients with dry ingredients for protein pancakes in a large white mixing bowl.
Batter for chocolate protein pancakes in a large white mixing bowl.

Red’s Nutrition Tip

While many protein pancake recipes are made with bananas and oats, I wanted to make these chocolate protein pancakes as similar to regular pancakes as possible as a reminder that more conventional recipes can be still healthy and included in a healthy diet. The objective of eating well is to ensure you’re eating balanced meals with adequate protein, carbohydrates, and fat, and you can do that with chocolate pancakes if you want to!

Are protein pancakes healthy?

Protein pancakes are a healthy choice as they have a better macronutrient balance than traditional pancakes. Their higher protein content helps to ensure they are more filling and satiating and helps to reduce blood sugar spikes in the process.

Can I just add protein powder to pancake mix?

Yes, you can add protein powder to any pancake mix, however, you may need to add slightly more liquid to the batter as the protein powder may thicken it.

Chocolate protein pancakes on a light grey plate with sliced strawberries and chocolate chips on top with maple syrup and Greek yogurt on the side.

Variations and Tips for the Best Protein Pancakes

Use whey protein powder. Although you can use any chocolate protein powder for this protein pancake recipe, whey protein powder tends to provide the best results. Plant-based protein powders tend to have a slightly grittier texture and do not absorb as well into the batter. Once you learn how to choose the best protein powder for your goals you can use it to make absolutely delicious protein pancakes.

Don’t overmix the batter. Mix the wet and dry ingredients until just incorporated, leaving some lumps in the batter. Overmixing the batter will cause the gluten to develop, which will result in chewy instead of fluffy pancakes.

Add mix-ins. For extra sweetness, flavor, and texture, you can add some chocolate chips, ground cinnamon, shredded coconut, or chopped nuts to the pancake batter.

Boost the protein. Serve your chocolate protein pancakes with a generous dollop of Greek yogurt or skyr on top, or with a side of cottage cheese or scrambled eggs for an extra boost of protein.

Stack of chocolate protein pancakes on a plate with berries, cocoa powder, and a fork with maple syrup in the background.

Storage + Reheating

To Store: Once cooled, transfer the chocolate protein pancakes to a plate, allow them to cool completely, then place them in an airtight container and store them in the fridge for up to 7 days.

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

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

More Healthy Pancake Recipes:

Healthy Pumpkin Muffins

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Naturally sweetened and high in fiber, these healthy pumpkin muffins are a delicious treat with all of the flavors of fall. They work well as a healthy snack or on-the-go breakfast, just be sure to make a double batch because they are so tasty they won’t last long.

Healthy pumpkin muffins on a cooling rack with a pitcher of milk and a tea towel in the background.

There is a misconception that all muffins are unhealthy, but I need you to know, that is not the case. In truth, muffins can be both a healthy choice and an unhealthy choice, it all depends on the ingredients that they were made with!

When loaded with vegetable oils, refined flour, and refined sugar, they are certainly a less-than-ideal choice, but when made with real food any muffin has a place in a healthy diet, and that’s exactly what these healthy pumpkin muffins are.

Healthy pumpkin muffin cut in half with butter on top on a white plate with a glass of milk in the background.

Why You’ll Love These Healthy Pumpkin Muffins

  • Quick & Easy – Ready in under 30 minutes, these pumpkin muffins are very quick to prepare.
  • Light & Fluffy – These muffins are incredibly moist.
  • Full of Flavor – Filled with a mixture of pumpkin pie spices, these muffins are equally delicious as they are nutritious.
  • Versatile – These healthy pumpkin muffins work well for snacks, breakfasts, or desserts.
Ingredients for healthy pumpkin muffins: flour, pumpkin puree, maple syrup, molasses, butter, eggs, vanilla, cinnamon, ginger, nutmeg, cloves, baking powder, baking soda, and salt.

Ingredients for Healthy Pumpkin Muffins

  • Flour – The recipe calls for all-purpose flour, however, you could use whole wheat flour or 1-to-1 gluten-free flour if preferred.
  • Pumpkin Purée – To add moisture and pumpkin flavor. You can use canned pumpkin purée and homemade pumpkin purée, both with work. If using canned, just be sure not to use pure pumpkin and not pumpkin pie filling.
  • Pumpkin Pie Spice – A mix of cinnamon, nutmeg, ginger, and cloves to add a hint of pumpkin spice flavor.
  • Maple Syrup – To sweeten the muffins and add flavor. While pure maple syrup is recommended, you can use brown sugar if you prefer.
  • Molasses – To add moisture and enhance the flavor.
  • Eggs – To add structure and ensure the muffins are light and fluffy.
  • Milk – You can use whole milk, 2% milk, skim milk, or non-dairy milk of your choice in these pumpkin muffins.
  • Butter – To ensure the muffins are moist. While unsalted butter is recommended, salted and unsalted will work.
  • Vanilla Extract – To enhance the sweetness.
  • Baking Essentials – Some baking powder, baking soda, and salt to ensure the muffins are light and fluffy.
Flour, baking soda, baking powder, salt, and pumpkin pie spice in a white mixing bowl.
Dry ingredients for healthy pumpkin muffins in a white mixing bowl.

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour.

To Make them Dairy-Free: Swap the milk for almond milk and butter for coconut oil or olive oil.

To Make them Egg-Free: Swap the eggs for 2 flax eggs.

Pumpkin puree, maple syrup, molasses, melted butter, eggs, and vanilla in a large mixing bowl.
Wet ingredients for healthy pumpkin muffins in a large mixing bowl.

How to Make Healthy Pumpkin Muffins

  1. Mix the dry ingredients. In a medium mixing bowl, add the flour, baking powder, baking soda, salt, pumpkin spice mix, and stir to combine.
  2. Mix the wet ingredients. In a large bowl, add the pumpkin purée, maple syrup, molasses, eggs, melted butter, milk, and vanilla extract, and stir until well combined.
  3. Mix the batter. Add the dry ingredients to the wet ingredients and fold until combined.
  4. Add to a muffin pan. Divide the muffin batter evenly across muffin cups.
  5. Bake until golden and fluffy. Transfer the muffins to the oven and bake at 350°F for 22-25 minutes or until a toothpick inserted comes out clean.
  6. Serve and enjoy!

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

Wet ingredients and dry ingredients for healthy pumpkin muffins in large mixing bowl.
Batter for healthy pumpkin muffins in a large mixing bowl.

Red’s Nutrition Tip

To make these healthy pumpkin muffins a more balanced meal or snack, serve them with a source of protein such as Greek yogurt, skyr, cottage cheese, cheddar cheese, or a drizzle of almond butter.

Pumpkin muffin batter in muffin cups.
Baked pumpkin muffins in a muffin tin.

Tips for the Best Healthy Pumpkin Muffins

  • Make your own pumpkin purée. While you can certainly use canned pumpkin purée for this recipe, homemade pumpkin purée is very easy to make and much more cost-effective. Simply seed a sugar pumpkin, cut it into wedges, add it to a baking dish or baking sheet, and roast it in the oven at 400°F until tender. Once roasted, remove the skin and purée the flesh in a blender until smooth.
  • Add oats. Add extra fiber to the batter by swapping 1/2 cup of the flour for 1/2 cup of old-fashioned rolled oats.
  • Mix them up. Add additional flavor and texture to these healthy pumpkin muffins by adding chocolate chips, chopped nuts, or dried fruit to the batter. See details below.
Pumpkin muffins cooling on a rack.

Optional Add-Ins

These muffins are great on their own, but if you’d like to make them extra special, you can add one of the following, or a combination of the following, to the pumpkin muffin batter:

  • 1 cup chopped dark chocolate
  • 1 cup mini chocolate chips
  • 1 cup chopped walnuts
  • 1 cup chopped pecans
  • 1 cup pumpkin seeds
  • 1 cup dried cranberries
  • 1 cup chopped dates
  • 1 cup raisins
Healthy pumpkin muffins on a plate.

Storage + Reheating

To Store: Allow the pumpkin muffins to cool and then place them in an airtight container and store them at room temperature for up to 4 days or in the refrigerator for up to 6 days.

To Freeze: Allow the muffins to cool completely and then place them in a single layer in a freezer bag and store them in the freezer for up to 3 months.

To Reheat: To thaw frozen muffins, allow them to thaw at room temperature, or use a thaw setting on your microwave. Once thawed, you can warm them in the microwave for 30 seconds, or in the oven at 350°F wrapped in aluminum foil for 5-10 minutes.

More Healthy Pumpkin Recipes:

 

 

Tofu Sandwich

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Turn a humble block of tofu into vegetarian-style deli meat with this tofu sandwich recipe! Not only is it easy to make but it keeps well in the fridge making it a great make-ahead lunch idea.

A tofu sandwich with cut in half and stacked on top of each other on a white plate with chips in the background.

Tofu is such an underrated ingredient; in fact, it’s got a bad reputation that it does not deserve. Tofu is a wonderful source of plant-based protein, containing 9.4 grams of protein per 100-gram serving, and is also a source of calcium, iron, and potassium. Moreover, it’s incredibly inexpensive and versatile and can be used in everything from curries to stir-fries, to soups and scrambled eggs, to sauces, smoothies, and sandwiches.

With a few simple ingredients, you can make delicious baked marinated tofu that resembles deli meat that you can add to your favorite sandwich or wrap to create a protein-packed meal. While it may seem a little strange, trust me on this one, and give this tofu sandwich a try.

A tofu sandwich cut in half on a white plate with chips.

Why You’ll Love This Tofu Sandwich Recipe

  • Easy to Make – If you can turn on the oven, use a knife, and stir a marinade, you can make this baked marinated tofu sandwich.
  • Inexpensive – Serving per serving, these tofu deli meat slices cost much less than deli meat.
  • Versatile – Once you’ve got the basics down, you can add other herbs, spices, and ingredients to the tofu marinade and mix and match the sandwich toppings as you like.
  • Great for Meal Prep – The tofu slices keep well in the fridge and freezer making them great for meal prep.
Sliced tofu on a cutting board with a jar of marinade.

Tofu Sandwich Ingredients

  • Tofu – Firm or extra-firm tofu will work best.
  • Soy Sauce – To add a salty flavor.
  • Maple Syrup – A bit of sweetness to balance the saltiness.
  • Apple Cider Vinegar – A bit of acid to balance the salty and sweet flavors.
  • Spices – A combination of onion powder, garlic powder, and smoked paprika to season the tofu.
  • Bread – Sourdough or whole-grain bread is recommended but any type of bread will work.
  • Toppings – Lettuce, tomatoes, mayonnaise, avocado, mustard, sprouts, or any other sandwich toppings of your choice.
Soy sauce, maple syrup, vinegar, onion, garlic, and paprika in a large glass measuring cup.
Marinade for tofu sandwich slices in a large glass measuring cup.

Dietary Adaptions

To Make it Gluten-Free: Swap the soy sauce for gluten-free tamari or coconut aminos, and use gluten-free bread.

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

Thinly sliced tofu in a baking dish.
Thinly sliced tofu soaking in marinade in a baking dish.

How to Make Tofu Sandwich Meat

  1. Press the tofu. Wrap the tofu in paper towels or a tea towel and place something heavy on top to remove any excess liquid.
  2. Slice the tofu. Place the pressed tofu on a cutting board and thinly slice it into 1/8 to 1/4-inch slices.
  3. Mix the marinade. In a bowl, add the soy sauce, maple syrup, apple cider vinegar, garlic, onion, and paprika, and whisk until well combined.
  4. Marinade the tofu. Place the sliced tofu in a bowl or baking dish, cover with the marinade, and allow to marinate for at least 10 minutes.
  5. Bake the tofu. Place the marinated tofu onto a parchment lined baking sheet and bake at 400°F for 15 minutes. Once baked, allow to cool.
  6. Make a sandwich. Assemble the slices of tofu into a sandwich with toppings of your choice.
  7. Serve and enjoy!

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

Baked tofu sandwich deli meat on a parchment lined baking sheet ready for tofu sandwiches.

Red’s Nutrition Tip

This tofu sandwich recipe contains 20 grams of protein, however, if you want to increase the protein content you could add a slice of cheese or a spread of hummus.

More Vegetarian Sandwich Recipes:

Tofu sandwich with mayonnaise, lettuce, tomato, and avocado on a white plate with a bowl of chips.

Is tofu deli meat healthy?

Absolutely! Tofu is made from soybeans and is a good source of vegetarian protein and fiber. Homemade tofu deli meat is made with simple ingredients and is a great way to add protein to a sandwich.

Can tofu be used as meat?

Yes, you can use tofu as a replacement for meat in a sandwich to increase the protein content.

Can I cook the tofu in a pan?

Although this recipe calls for baking the tofu, you can cook the tofu slices in a pan for 1-2 minutes per side if you prefer.

A tofu sandwich recipe served on a plate with chips.

Storage

Once baked and cooled, the tofu slices can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

More Tofu Recipes:

About Stephanie

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

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