Stephanie Kay Nutrition

Real Food for Real Life

Greek Chicken Meal Prep Bowls

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Filled with tender warm chicken, rice pilaf, cucumber tomato salad, and tzatziki sauce, these Greek chicken meal prep bowls are a balanced meal with Mediterranean flavors. Whip them up on the weekend and enjoy healthy meals all week long.

Four glass containers or Greek chicken meal prep bowls on a white background.

When it comes to meal prep, chicken and rice are a great combination. Not only do they keep well in the fridge for days, but they are also versatile ingredients that can be used to create a variety of flavors. From my Southwest chicken meal prep bowls to my chicken fajita meal prep bowls, these healthy Greek chicken bowls are another delicious, nutritious, high-protein meal prep recipe you can add to your repertoire.

I opted to make these bowls a little extra fancy by making a rice pilaf and a homemade marinade for the chicken, but you can save some time by simply serving them with plain white rice and using store-bought Greek salad dressing to marinade the chicken. Regardless of the option you choose, I’m confident you’ll find these Greek chicken meal prep bowls absolutely delicious.

Close up of a Greek chicken bowl with cucumber tomato salad, rice pilaf, and tzatziki in a glass meal prep container.

Why You’ll Love Them

  • High in Protein – The combination of chicken, tzatziki, and feta cheese provides 36 grams of protein per serving.
  • Full of Flavor – The chicken is moist, juicy, and full of Greek flavor.
  • Keep Well – The bowls keep well in the fridge for several days, making them a great meal-prep option.
Plate of raw chicken thighs with bowls of spices, fresh herbs, grape tomatoes, rice, olive, feta cheese and tzatziki with garlic cloves, lemon, cucumber, green bell pepper, and red onion on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To make the Greek chicken and add some protein. The recipe calls for chicken thighs, but chicken breasts will also work well. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates and make the rice pilaf. The recipe calls for white rice, but you can use brown rice or another form of whole grains if preferred. See the notes section of the recipe card for details.
  • Vegetables – A combination of fresh veggies to make the Greek tomato cucumber salad. The recipe calls for green bell pepper, cucumber, cherry tomatoes, and red onion; however, you can use a red bell pepper and whole tomatoes if preferred. You can also add some lettuce or leafy greens if you like.
  • Garlic – To flavor the rice pilaf. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Olives – To add some healthy fats and finish the Greek salad. The recipe calls for kalamata olives, but you can use black olives if preferred.
  • Chicken Broth – To cook the rice and add some flavor.
  • Olive Oil – To marinate the chicken and make the Greek dressing.
  • Lemon – To add some flavor and balance the acidity in the marinade. The recipe calls for fresh lemon juice, but you can use bottled lemon juice or red wine vinegar if preferred. See the notes section of the recipe card for details.
  • Spices – Some cumin and paprika to season the chicken.
  • Herbs – To add flavor. The recipe calls for a mixture of fresh herbs and dried herbs, specifically oregano, parsley, and dill, but you can use any combination you like. See the notes section of the recipe card for details.
  • Feta Cheese – To add some more protein, healthy fats, and flavor.
  • Tzatziki – To serve, although optional. You can use store-bought tzatziki sauce or make homemade tzatziki with Greek yogurt and cucumber. See the recipe card for details.
  • Salt and Pepper – To season.

Dietary Adaptions

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

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

A grid of 4 images of a glass bowl with chicken thighs in Greek marinade; a white bowl of Greek salad; a pot with cooekd rice pilaf; a cast-iron skillet with cooked chicken thighs.

Red’s Nutrition Tip

If you’re new to meal prep, be sure to check out my articles on how to meal prep for the week and my meal prep hacks to set yourself up for success.

Serving Suggestions

The Greek chicken meal prep bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, add an additional 1/2 pound of chicken thighs to the recipe, and increase the marinade ingredients accordingly.
  • To make them higher in carbs, serve the bowls with a side of pita bread.
  • To make them lower in fat, swap the chicken thighs for chicken breasts, reduce the olive oil by half, and use non-fat feta cheese and tzatziki.
  • To make them high in fiber, swap the white rice for brown rice and/or serve the bowls with whole-wheat pita bread.
  • To make them vegetarian, swap the chicken for a vegetarian protein, such as tofu or roasted chickpeas.
A vertical line up of Greek chicken meal prep bowls in glass containers.

Storage

To Refrigerate: Once cooked, allow the Greek chicken meal prep bowls to cool completely, then cover them with a lid and store them in the fridge for up to 4 days. Only add the tzatziki and lemon wedges when you are ready to eat.

To Freeze: Once cooled, the chicken and rice pilaf can be stored in an airtight container in the freezer for up to 3 months. The Greek salad, tzatziki, and lemon wedges cannot be frozen.

To Reheat: Once thawed, the chicken and rice pilaf can be reheated in the microwave for 2-3 minutes or until warm. The Greek salad, tzatziki, and lemon wedges cannot be heated; it is best to remove these components from the bowls and return them once the chicken and rice are warm.

More Greek Chicken Recipes:

Sesame Beef Noodles

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Ready in 30 minutes, these sesame beef noodles are perfect for a weeknight meal. They are easy to make, high in protein, and full of sweet and salty flavor.

Close up of a beige bowl of sesame beef noodles wrapped around dark wood chopstick with a green tea towel on a white background.

Noodles are always a good idea. Whether it’s a busy weeknight, a workday lunch, or a weekend dinner, a combination of noodles, protein, and sauce is a great way to make a quick and healthy meal with minimal effort.

I’ve shared plenty of noodle recipes on my website, so this sesame beef noodles recipe is just another one you can add to your repertoire. Plus, it’s super versatile, so you can easily swap the flank steak for another cut of steak or use chicken, pork, or tofu instead.

Large pan of sesame beef stir-fry noodles with small bowls chili sauce, sesame seeds, and sliced green onions on the side with a dark green tea towel and a wooden spoon on a wide background.

Why You’ll Love It

  • Quick and Easy – These sesame beef noodles are ready in 30 minutes, making them a great healthy weeknight dinner idea.
  • High in Protein – With 34 grams of protein per serving, these beef noodles are a protein-packed meal.
  • Full of Flavor – The combination of sesame oil, soy sauce, and chili paste ensures this delicious stir-fry is full of flavor.
Plate with flank steak with bowls of sesame seeds, rice vinegar, sesame oil, soy sauce, spinach, and chili paste with a plate of noodles and green onion on the side.

Ingredients + Substitutions

  • Beef – To add some protein. I used flank steak, but sirloin steak will work just as well.
  • Noodles – To add some carbohydrates. The recipe calls for chow mein noodles, but you can use any style of Asian noodles you like. Ramen noodles would also work very well.
  • Sesame Oil – To cook the beef, add some healthy fats and sesame flavor. I used toasted sesame oil, but regular sesame oil will work just as well.
  • Soy Sauce – To make the sesame sauce. You can use regular or low-sodium soy sauce, or use tamari or coconut aminos if needed.
  • Rice Vinegar – To balance the acidity of the sauce.
  • Corn Starch – To thicken the sauce.
  • Green Onions – To flavor and serve. The recipe calls for green onions, as I think they work best, but you can use a white onion or onion powder if needed. See the notes section of the recipe card for details.
  • Garlic – To flavor the beef. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Spinach – To add some leafy greens and fiber. The recipe calls for baby spinach, but you can use regular or frozen spinach if needed. See the notes section of the recipe card for details.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

To Make them Gluten-Free: Swap the chow mein noodles for rice noodles, and use certified gluten-free soy sauce, tamari, or coconut aminos.

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

Grid of 4 images with a pan of raw sliced steak cooking; a pan filled with cooked steak slices; a pan filled with cooked steak slices and cooked noodles; a pan filled with cooked steak slices, cooked noodles, sesame sauce, and raw spinach.

Red’s Nutrition Tip

In an effort to keep the recipe low in calories and high in protein, I opted to use flank steak as it’s one of the leanest cuts of beef. If you can’t find flank steak, a top sirloin steak, bottom round steak, or top loin steak would provide a similar macronutrient profile.

Serving Suggestions

These sesame beef stir-fry noodles are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To add some veggies, add some thinly sliced bell peppers, shredded carrots, or broccoli florets to the stir fry.
  • To make it lower in fat, reduce the sesame oil and carefully remove all excess fat from the steak.
  • To make it higher in fiber, add some high-fiber vegetables such as broccoli, snap peas, or snow peas.
  • To add some heat, add some red pepper flakes to the sesame sauce.

Storage + Reheating

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

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

To Reheat: On the stovetop, add the thawed sesame beef noodles to a pan with 2 tablespoons of water (this helps rehydrate the noodles) and cook over medium heat, tossing frequently, until warmed through. To reheat the noodles in the microwave, place the beef noodles in a microwave-safe container with 2 tablespoons of water and heat for 1-minute intervals, tossing the noodles between intervals, for a total of 2-3 minutes.

More Noodle Recipes:

Cottage Cheese vs. Ricotta Cheese: Which is Healthier?

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While similar in look, cottage and ricotta cheese vary in texture, flavor, protein content, and overall nutrition. So, which one is healthier? Here is a full breakdown of cottage cheese vs ricotta cheese.

Grid of two images of a bowl of cottage cheese and a bowl of ricotta cheese.

Table of contents

What’s the difference between cottage cheese and ricotta cheese?

Cottage cheese is made by adding acid or bacterial culture to cow’s milk, typically skim, and sometimes rennet, to create a thick, gelatinous mass (1). Once set, it is then cut into smaller pieces, known as curds, to create cottage cheese’s iconic “pebbled” texture. The curds are cooked to create a firmer texture and separate the liquid whey, and then drained, washed, and mixed with cream, salt, and sometimes stabilizers to create the final cottage cheese product.

Cottage cheese has a creamy yet lumpy texture and a salty, slightly tangy taste. It is commonly available in 4%, 2%, and 1% milk fat forms, and can be used in both sweet and savory dishes; however, it is best used in savory dishes, dips, as a substitute for sour cream or mayo in recipes, or eaten on its own in a breakfast bowl or as a high-protein snack.

Ricotta, which means “recooked” in Italian, is made from the liquid whey left over from the production of other cheeses(2). By heating this whey with acid, the remaining proteins clump into fine curds. These curds are then strained to remove excess liquid, leaving behind a soft, creamy cheese.

Ricotta cheese has a soft, yet slightly grainy texture, and a milky, slightly sweet taste. It is commonly found in full-fat (10%) and low-fat (5%) varieties, and can be used in sweet and savory dishes such as lasagna, ravioli, cannoli, pancakes, other baked goods, or as a toast topping.

FeatureCottage CheeseRicotta Cheese
TextureCreamy, lumpySoft, slightly grainy
FlavorSalty, slightly tangyMilky, slightly sweet
IngredientsSkim milk, bacteria, cream, salt, and stabilizersWhey, milk, acid, salt, and stabilizers
UsesPrimarily savory, some sweet recipesSweet and savory recipes
Types4%, 2%, and 1%Full-fat and low-fat
Infographic of cottage cheese vs ricotta cheese nutrition.

Cottage Cheese vs. Ricotta Cheese: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of a 1/2-cup (125-gram) serving of full-milk cottage cheese and whole-milk ricotta cheese (3, 4).

Nutrition per 1/2 cup Cottage CheeseRicotta Cheese
Calories129 calories198 calories
Protein14.5 grams9.8 grams
Fat5.3 grams13.8 grams
Carbohydrate5.8 grams8.6 grams
Fiber0.0 grams0.0 grams
Sugar4.0 grams6.0 grams

Calories

Ricotta cheese has more calories than cottage cheese. This is due to the higher fat content in ricotta cheese, which is the most calorie-dense macronutrient. A 1/2-cup serving of cottage cheese contains 129 calories, while a 1/2-cup serving of ricotta cheese contains 198 calories.

Protein

Cottage cheese contains more protein than ricotta cheese. This is because cottage cheese is made from milk curds, which have a higher protein concentration than the liquid whey used to make ricotta. A 1/2-cup serving of cottage cheese contains 14.50 grams of protein, while a 1/2-cup serving of ricotta cheese contains 9.76 grams of protein.

Fat

Ricotta cheese contains more fat than cottage cheese. The difference in fat content is due to the fact that cottage cheese is made from skim milk with added cream, while ricotta cheese is made from leftover whey, which has a higher fat content. A 1/2-cup serving of cottage cheese contains 5.28 grams of fat, while a 1/2-cup serving of ricotta cheese contains 13.75 grams of fat.

Carbohydrates

Ricotta cheese contains slightly more carbohydrate than cottage cheese; however, neither is a significant source. A 1/2-cup serving of cottage cheese contains 5.75 grams of carbohydrate, while a 1/2-cup serving of ricotta cheese contains 8.58 grams of carbohydrate.

Sugar

Cottage cheese contains slightly less sugar than ricotta cheese. This is because the liquid whey used to make ricotta has a higher concentration of natural sugars. A 1/2-cup serving of cottage cheese contains 4.00 grams of sugar, while a 1/2-cup serving of ricotta cheese contains 6.00 grams of sugar.

Fiber

Neither ricotta nor cottage cheese is a source of fiber.

Vitamins & Minerals

Given that cottage and ricotta cheese are both dairy products, they contain similar micronutrients; however, their profiles vary slightly due to their production. Ricotta cheese contains more calcium, phosphorus, riboflavin, vitamin A, and vitamin B12, while cottage cheese contains more folate and sodium.

Nutrition per 1/2 cup servingCottage CheeseRicotta Cheese
Vitamin A45 µg159 µg
Riboflavin (Vitamin B2)0.23 mg0.41 mg
Folate (Vitamin B9)0.87 µg0.50 µg
Vitamin B120.83 µg0.98 µg
Calcium110 mg280 mg
Sodium438 mg131 mg
Phosphate193 mg203 mg

That said, the exact macronutrient and micronutrient profile of cottage and ricotta cheese will vary by milk fat percentage and brand.

So, is cottage cheese or ricotta cheese healthier?

Both ricotta and cottage cheese are fresh cheeses and minimally processed foods that provide numerous health benefits. While cottage cheese is generally considered “healthier” due to its lower calorie, higher protein, lower fat, and lower carb content per serving, it has no inherent health benefits over ricotta cheese.

In fact, no individual cheese, food, or dairy product can cause weight gain, weight loss, or impede health, aside from food allergies. Both ricotta and cottage cheese can be included in a healthy diet, whether you are eating healthy or dieting.

Moreover, the exact nutritional profile of cottage cheese and ricotta cheese will vary based on brand and milk fat percentage (i.e., 4% vs 1%), and various options can be used to support your goals, whether you are counting calories or macros, or just trying to eat a little healthier.

Ways to Use Cottage Cheese and Ricotta Cheese

Here are some examples of how you can use cottage and ricotta cheese:

FAQs

Why does cottage cheese have different curd sizes?

The size of the curds in cottage cheese varies due to the production process. Small curd cottage cheese is made by making smaller cuts and heating them to a higher temperature, while large curd cottage cheese is made by making smaller cuts and heating them to a slightly lower temperature.

Can you substitute cottage cheese for ricotta cheese in recipes?

They can generally be interchanged in savory recipes, such as lasagna, stuffed shells, and pasta bakes; however, they cannot always be substituted in sweet recipes, such as canolis or cheesecake. When substituting cottage cheese for ricotta, it’s best to blend the cottage cheese before using it in the recipe to replicate the smoother texture of ricotta.

What’s the healthiest cheese you can eat?

The “healthiest” cheese depends on your health goals and personal preference. That said, healthy cheeses are generally considered minimally processed, high in protein, and low in sodium. Parmesan, Romano, and Gruyère are the highest-protein cheeses.

The Bottom Line

Both cottage cheese and ricotta cheese are minimally processed foods that can be included in a healthy diet. While cottage cheese is lower in calories, higher in protein, and lower in fat, ricotta cheese is richer in vitamins and minerals. That said, cottage and ricotta come in varying fat percentages from different brands, so their exact nutritional profile can vary.

Baked Feta Chicken

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This baked feta chicken combines sweet cherry tomatoes, tangy feta cheese, and chicken to make an easy weeknight dinner. You can serve the tender chicken and creamy sauce over pasta, rice, or potatoes for a healthy and balanced meal.

Baked feta chicken is a large cast-iron skillet with fresh basil on top with a gold serving spoon and a beige checkered tea towel on the side on a white background.

This tomato-baked feta chicken recipe is a high-protein twist on the original baked feta pasta recipe by Jenni Häyrinen.  Her original recipe does such a great job of using fresh, simple ingredients to create a delicious meal with minimal effort, and I couldn’t wait to try my own version.

I kept things just as easy but added chicken breasts to boost the protein content, creating a well-balanced meal the whole family will love.

Small beige plate with baked feta chicken on top of cooked orzo with fresh basil on top with a gold fork on a white background.

Why You’ll Love It

  • Made in One Pan – This one-pan recipe keeps prep and cleanup to a minimum.
  • High in Protein – This creamy feta chicken is loaded with 23 grams of protien per serving.
  • Versatile – It can be served on its own, over pasta, with rice and salad, or with potatoes and vegetables.
White plate with raw chicken breasts, lemon, garlic cloves, bowl of olive oil, bowl of cherry tomatoes, bowl of basil leaves, and a plate with a block of feta cheese on a white background.

Ingredients + Substitutions

  • Chicken Breasts – The recipe calls for boneless, skinless chicken breasts, but you can use chicken thighs if preferred. See the notes section of the recipe card for details.
  • Feta Cheese – To add some more protein and make the creamy sauce. The recipe calls for a whole block of feta cheese, but you can use crumbled feta cheese if needed. See the notes section of the recipe card for details.
  • Cherry Tomatoes – To add some veggies and make the feta tomato sauce. The recipe calls for cherry tomatoes, but grape tomatoes will work just as well.
  • Olive Oil – To add some healthy fats and cook the chicken and tomatoes.
  • Lemon – To brighten the sauce. The recipe calls for fresh lemon juice, but you can use bottled lemon juice if needed.
  • Salt and Pepper – To season.
  • Fresh Basil – To serve, although optional.

Dietary Adaptions

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

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

Grid of 4 images with a cast-iron skillet with browned chicken breasts and a block of feta cheese; a cast-iron skillet with browned chicken breasts, block of feta cheese, and raw cherry tomatoes; a cast-iron skillet with cooked chicken breasts, baked feta, and roasted cherry tomatoes; and a cast-iron skillet with cooked chicken breasts covered in a creamy tomato feta sauce.

Red’s Nutrition Tip

I opted to serve the feta-baked chicken over pasta; however, if you wanted a low-carb swap, it could be served over celeriac mash, zucchini noodles, cauliflower rice, or spaghetti squash.

Serving Suggestions

This baked feta chicken is high in protein and fat with little to no carbohydrates and fiber. It can be enjoyed as is, adapted to suit your personal calorie or macro needs, or served with carbs and veggies to create a balanced meal. For example:

  • To add more carbohydrates, serve the tomatoes and baked feta chicken over pasta, rice, or potatoes.
  • To add more fiber, serve the chicken with a side of steamed broccoli or green beans.
  • To make it lower in fat, reduce the olive oil by half the amount and/or use low-fat feta cheese.
  • To make it low-carb, serve tomato feta chicken on its own or over cauliflower rice.
  • To add more flavor, add some Italian seasoning or red pepper flakes.
Large cast-iron skillet filled with feta baked chicken with fresh basil on top with a gold serving spoon with a bowl of ripe cherry tomatoes, crumbled feta cheese, and fresh basil leaves on the side with a checkered beige tea towel on a white background.

Storage + Reheating

To Refrigerate: Allow the feta 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 and sauce to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the chicken and sauce can be reheated in a baking dish in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes.

More Baked Chicken Recipes:

12 Low-Carb Food Swaps

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Whether you’re on a low-carb diet, working to balance your blood sugar, or simply trying to reduce your carbohydrate intake, here are some simple low-carb food swaps you can make today.

Beige bowl of zucchini noodles with sautéed shrimp with grated parmesan cheese and chilies on top with a lemon wedge on the side.

Table of contents

To clarify, carbohydrates are healthy and can be included in a balanced and healthy diet, particularly those from whole foods. Carbohydrates are the body’s primary source of energy and play key roles in glucose and insulin action, as well as cholesterol and triglyceride metabolism and fermentation (1).

There are 3 main types of carbohydrates: starches, sugars, and fibers, and they are naturally present in whole grains, beans, lentils, fruits, vegetables, nuts, seeds, and dairy products.

On a nutrition label, “Total Carbohydrate” refers to the sum of starch, sugar, and fiber content. While “Dietary Fiber” refers to the carbs from fiber, “Total Sugars” refers to the carbs from natural and added sugar, and “Added Sugars” only refers to sugars added during food processing.

While a low-carb diet is often used by individuals looking to lose weight, it does not inherently lead to sustained weight loss. Low-carb doesn’t always equate to fewer calories, as some low-carb foods are higher in fat and, in turn, higher in calories than their higher-carb counterparts.

Albeit, following a low-carbohydrate diet or eating fewer carbs, especially refined carbs, can help to improve blood sugar control and improve heart health markers (2, 3, 4). Plus, there are many therapeutic uses of a low-carb diet or ketogenic diet, AKA the keto diet; however, it’s best to work with a doctor or registered dietician to determine if it’s right for you (5).

All of that said, if you’re trying to reduce your intake of carbohydrates for specific health benefits or to support your weight loss goals, there are many food swaps you can make at home to create healthy eating habits.

Infographic of low-carb food swaps.

List of Low-Carb Swaps

Here are 12 low-carb food swaps you can try today.

1. Swap rice for cauliflower rice.

Rice is a popular side dish served with everything from meat to beans to vegetables. Be it brown or white, rice is easy to prepare, versatile, and filling, though it’s a rich source of complex carbohydrates. Fortunately, it can easily be swapped for cauliflower rice – cauliflower that’s been grated or pulsed in a food processor to create small rice-like grains – for fewer calories and a lower carbohydrate content.

A 1-cup serving of white rice has 53.2 grams of carbohydrate, while a 1-cup serving of cauliflower rice has 5.3 grams of carbohydrate (6, 7). By swapping white rice for cauliflower rice, you can reduce carbohydrate intake by 47.9 grams.

2. Swap spaghetti for spaghetti squash.

As the name suggests, spaghetti squash is a great low-carb swap for spaghetti or other pasta shapes. Once cooked, spaghetti squash can easily be pulled into noodle-like strands that can be topped with bolognese, pesto, or Alfredo sauce, or used in pasta bakes or casseroles. Not to mention, spaghetti squash is naturally gluten-free, making it something everyone can enjoy.

A 1-cup serving of cooked spaghetti has 37.9 grams of carbohydrate, while a 1-cup serving of cooked spaghetti squash has 10.0 grams of carbohydrate (8, 9). By swapping spaghetti for spaghetti squash, you can reduce carbohydrate intake by 27.9 grams.

3. Swap mashed potatoes for celeriac mash.

Celeriac, also known as celery root, is the large root bulb of the celery plant, and it works incredibly well as a low-carb alternative to sweet or white potatoes. It can be roasted, boiled, steamed, or mashed into a creamy alternative to mashed potatoes, much like cauliflower mash.

A 1-cup serving of cooked potato has 26.4 grams of carbohydrate, while a 1-cup serving of cooked celeriac has 9.1 grams of carbohydrate (10, 11). By swapping potatoes for celeriac, you can reduce carbohydrate intake by 17.3 grams.

4. Swap crackers for cucumber slices.

Swapping crackers for cucumber slices, or radish slices, at snack time is another simple low-carb food swap. Whether you’re eating them with cream cheese, hummus, or on their own, sliced cucumbers are a crunchy and refreshing alternative.

A 16-cracker serving of wheat crackers has 25.0 grams of carbohydrate, while a 16-slice serving of cucumber has 2.5 grams of carbohydrate (12, 13). By swapping crackers for cucumber slices, you can reduce carbohydrate intake by 22.5 grams.

5. Swap tortillas for lettuce wraps.

Lettuce wraps are a simple low-carb swap for tortillas on taco night. Whether you’re using bib lettuce, romaine lettuce, iceberg lettuce, or collard greens, large green leafy vegetables provide great structure for layering your favorite taco fillings and toppings.

An 8-inch serving of a flour tortilla has 25.3 grams of carbohydrate, while a 1-leaf serving of romaine lettuce has 1.4 grams of carbohydrate (14, 15). By swapping tortillas for lettuce wraps, you can reduce carbohydrate intake by 23.9 grams.

6. Swap croutons for nuts.

Croutons are a delicious and crunchy topping for salads that are high-carb; however, they can easily be swapped for raw or roasted nuts or seeds as a low-carb alternative. Plus, they are great sources of healthy fats, and opting for high-protein nuts or high-protein seeds can help to boost the protein content of the meal at the same time.

A 1-ounce serving of croutons has 20.8 grams of carbohydrate, while a 1-ounce serving of pecans has 3.6 grams of carbohydrate (16, 17). By swapping croutons for pecans, you can reduce carbohydrate intake by 17.2 grams.

7. Swap breadcrumbs for shredded coconut.

Whether you’re adding them to meatballs or creating a crispy crust on chicken, fish, or tofu, unsweetened shredded coconut is a great low-carb alternative to breadcrumbs. It provides the necessary texture and crunch, while adding a slightly nutty flavor.

A 1/2-cup serving of breadcrumbs has 38.9 grams of carbohydrate, while a 1/2-cup serving of unsweetened, shredded coconut has 12.0 grams of carbohydrate (18, 19). By swapping breadcrumbs for shredded coconut, you can reduce carbohydrate intake by 26.9 grams.

8. Swap burger buns for mushroom caps.

There’s no need to skip burger night if you’re trying to reduce your carb intake, as you can easily swap the bun for mushroom caps. The caps of the portobello mushrooms have a similar width and thickness to hamburger buns and have a consistency sturdy enough to hold a burger together without falling apart.

A 1-bun serving of a plain hamburger roll has 22.0 grams of carbohydrate, while a 2-cap serving of portobello mushroom has 6.5 grams of carbohydrate (20, 21). By swapping a hamburger bun for mushroom caps, you can reduce carbohydrate intake by 15.5 grams.

9. Swap lasagna noodles for zucchini slices.

Believe it or not, sliced zucchini noodles are a great alternative to lasagna sheets. By slicing zucchinis lengthwise into 1/4- to 1/2-inch-thick slices, you can create a healthy, low-carb lasagna that tastes almost as good as the real thing. Zucchini is also great for volume eating, given it has a high-water content and low net carb content (Total Carbs – Fiber – Sugar Alcohols). Sliced eggplant also works well, and you can also spiralize zucchini to make zucchini noodles as a low-carb swap for other pasta dishes.

A 1-cup serving of lasagna noodles has 35.5 grams of carbohydrate, while a 1-cup serving of zucchini has 3.3 grams of carbohydrate (22, 23). By swapping lasagna noodles for zucchini slices, you can reduce carbohydrate intake by 32.2 grams.

10. Swap all-purpose flour for almond flour.

Whether you’re making muffins, pancakes, or cookies, almond flour can be used as a low-carb swap for all-purpose flour in many baked goods. Although it doesn’t work perfectly with a 1-to-1 ratio in every recipe, it can often be used with a few adjustments and offer more protein, fiber, and healthy fats. That said, almond flour contains more calories than regular flour, which is important to consider if you are looking to create a calorie deficit for weight loss.

A 1/4-cup serving of all-purpose flour has 22.0 grams of carbohydrate, while a 1/4-cup serving of almond flour has 9.8 grams of carbohydrate (24, 25). By swapping all-purpose flour for almond flour, you can reduce carbohydrate intake by 12.2 grams.

11. Swap flavored yogurt for plain yogurt.

Yogurt is a nutritious food full of protein, healthy fats, and probiotic bacteria; however, flavored yogurt contains far more carbohydrates than plain yogurt, specifically from added sugars. By swapping plain yogurt for flavored yogurt, you can cut carbs and reduce your sugar intake at the same time.

A 3/4-cup serving of vanilla yogurt has 28.9 grams of carbohydrate, while a 3/4-cup serving of plain yogurt has 9.8 grams of carbohydrate (26, 27). By swapping vanilla yogurt for plain yogurt, you can reduce carbohydrate intake by 19.1 grams.

12. Swap soda for seltzer.

Swapping soda for seltzer is an easy way to cut carbs and added sugar. If plain water isn’t your thing, there are plenty of tasty zero-calorie sodas and flavored sparkling waters that still give you that carbonated fix and great flavor, without refined sugar, corn syrup, or other code words for sugar. It’s also one of the best swaps for cutting calories.

A 1-can (12-ounce) serving of soda has 38.5 grams of carbohydrate, while a 1-can (12-ounce) serving of club soda has 0 grams of carbohydrate (28, 29). By swapping soda for club soda, you can reduce carbohydrate intake by 38.5 grams.

Comparison of High and Low-Carb Food Swaps

Here is a comparison of high and low-carb food swaps listed by average serving size.

Serving SizeOriginalCarb Content SwapCarb Content
1 cupWhite Rice53.2 gramsCauliflower Rice5.3 grams
1 cupSpaghetti37.9 gramsSpaghetti Squash10.0 grams
1 cupWhite Potato26.4 gramsCeleriac9.1 grams
16 crackesrWheat Crackers25.0 gramsCucumber2.5 grams
1 wrapTortilla25.3 gramsLettuce1.4 grams
1 ounceCroutons20.8 gramsPecans3.6 grams
1/2 cupBreadcrumbs38.9 gramsShredded Coconut12.0 grams
1 bunHamburger Bun22.0 gramsPortobello
Mushrooms		6.5 grams
1 cupLasagna Noodles35.5 gramsZucchini Slices3.3 grams
1/4 cupAll-Purpose Flour22.0 gramsAlmond Flour9.8 grams
3/4 cupVanilla Yogurt28.9 gramsPlain Yogurt9.8 grams
1 canSoda36.8 gramsClub Soda0.0 grams

All nutrition data is based on FoodData Central.

Low-Carb Recipes:

The Bottom Line

Making low-carb food swaps can help to reduce intake of total carbohydrates, refined carbohydrates, calories, and, potentially, support overall health. Cauliflower, spaghetti squash, celeriac, cucumber, lettuce, nuts, shredded coconut, mushrooms, zucchini, almond flour, and plain yogurt are healthy whole foods that can help to limit carb intake.

Banana Bread Bites

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If you’re looking for a kid-approved, healthy snack idea, these banana bread bites are for you! They are naturally sweetened, full of fiber, and freezer-friendly.

Close up of a white speckled plate of banana bread bites with dark chocolate chips on the side, a banana in the background, and a beige checkered pattern tea towel on the side.

I first shared these banana bread bites back in 2016, and they’ve been a fan favorite ever since. Even though they were one of my very first recipes, they totally stand the test of time, and I figured they deserve a little photo refresh.

So, if you’ve got too many bananas and you love banana bread, but want something more portable that works well as a pre-workout snack and afternoon treat for the kids, give this recipe a try. It’s quick, easy, and dangerously tasty.

Close up of a banana bread bite broken in half with melted chocolate coming out of it on a white speckled plate.

Why You’ll Love Them

  • Quick and Easy – With 15 minutes of prep time, these banana bread energy bites are quick to make.
  • Naturally Sweetened – The combination of banana, dates, and maple syrup ensures they are sweetened with natural sugars.
  • Freezer Friendly – They keep well in the fridge and freezer, so you can make a double batch and keep them for weeks and months to come.
Two ripe bananas with small bowls of vanilla extract, coconut oil, cinnamon, baking powder, salt, rolled oats, maple syrup, dates, and dark chocolate chips on a white background.

Ingredients + Substitutions

  • Bananas – To add the banana flavor. For the best results, use overripe bananas.
  • Rolled Oats – To add some texture, carbohydrates, and fiber. The recipe calls for rolled oats, but you can use quick-cooking oats if needed. See the notes section of the recipe card for details.
  • Coconut Oil – To add some moisture and healthy fats. The recipe calls for coconut oil, but you can use butter if preferred. See the notes section of the recipe card for details.
  • Dates – To add some natural sweetness. You can use dried or Medjool dates.
  • Maple Syrup – To add some flavor and enhance the moist texture.
  • Vanilla Extract – To add some flavor.
  • Cinnamon – To add some more flavor, although optional.
  • Leavening Agents – A bit of baking powder and salt to ensure they’re fluffy.
  • Chocolate Chips – To make them extra tasty, although optional. The recipe calls for dark chocolate, but you can use any chocolate chips you like.
A grid of 4 images of a food processor with rolled oats; a food processor with oat flour; a food processor with sliced banana, chopped dates, melted coconut oil, vanilla extract, maple syrup, cinnamon, baking powder, and salt; a food processor with blended banana and date mixture.

Dietary Adaptions

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

To Make them Dairy-Free: Use dairy-free chocolate chips.

A grid of 4 images of a food processor with blended banana and date mixture with oat flour on top; a food processor with banana and oat mixture; a food processor with banana and oat mixture and dark chocolate chips on tops; and a food processor with banana bread bite batter.

Red’s Nutrition Tip

Using oats instead of all-purpose flour in this recipe helps to increase the fiber content of the bites and make them more filling. Oats are not only one of the highest fiber foods, but one of the most filling foods. If you wanted to add more fiber, you could add a couple of tablespoons of ground chia or flax seeds to the batter.

A large baking sheet lined with parchment with 12 scoops of banana bread bite batter.
A large baking sheet lined with parchment with 12 cooked banana bread bites.

Serving Suggestions

These banana bread bites are perfect for a healthy snack that is full of fiber and energy. They can be enjoyed on their own or adapted to suit your personal calorie or macro needs. For example:

  • To make them higher in protein, serve them with Greek yogurt, almond butter, or peanut butter.
  • To make them higher in fiber, add 2-4 tablespoons of ground flaxseed to the batter.
  • To make them lower in fat, swap the coconut oil for apple sauce.
  • To add some texture, add some chopped walnuts to the batter.
A plate of banana bread bites with a wire rack of more bites, glass of milk, a ripe banana, small bowl of dark chocolate chips, and beige and white tea towel on the side on a white background.

Storage + Reheating

To Store: Once cooled, transfer the banana bread bites to an airtight container and store them in the pantry for up to 4 days or in the fridge for up to 7 days.

To Freeze: Once cooled, transfer them to an airtight container and store them in the freezer for up to 4 months.

To Reheat: The banana bread bites can be eaten cold, at room temperature, or reheated in the microwave for 15-30 seconds until slightly warm.

More Banana Bread Recipes:

15 Foods with Hidden Sugar

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Whether you’re trying to manage your blood sugar, lose weight, or simply eat a little healthier, added sugars can be a problem. Here is a ​list of foods with hidden sugar​ you can start looking out for today.

Grocery store shelves filled with protein bars, breakfast cereals, and cookies.

Table of contents

What are hidden sugars?

Let’s set the record straight: no sugars are truly hidden in foods. That said, the term “hidden sugar” is commonly used to refer to added sugars in processed foods that you may not expect to be present.

While it’s obvious sugar is used in cakes, cookies, baked goods, and sodas, food producers often add sugars to foods that are marketed as “healthy”, where you might least expect them.

How do you identify hidden sugars?

The best way to determine if a food product contains hidden sugar is to read the Nutrition Facts and Ingredients list on the label.

The Nutrition Facts label will tell you how much Total Sugar and Added Sugar the item contains. Total Sugars accounts for the natural sugars and added sugars, while Added Sugars accounts for the sugars added during processing (i.e., hidden sugars). For example, if a food contains 15 grams of Total Sugars and 10 grams of Added Sugars per serving, 5 grams of sugar are naturally occurring sugars.

The ingredient list includes the type(s) of sugar that have been added during processing. The ingredients on a nutrition label are listed in descending order by weight. If any form of sugar appears in the first three ingredients, the product is likely high in sugar.

Note, hidden sugars come under many names. While “sugar” is the most obvious name, there are many code words for sugar, including high-fructose corn syrup, rice syrup, table sugar, beet sugar, raw sugar, cane sugar, brown sugar, caramel, and words ending in -use (e.g., glucose, fructose, etc.).

Infographic of a list of foods with hidden sugar.

List of Foods with Hidden Sugar

Here is a list of popular healthy foods that contain unexpected hidden added sugars.

1. Flavored Yogurt

Flavored yogurt is one of the most common sources of hidden sugars. While yogurt is a healthy food, full of protein and probiotics, flavored versions often contain copious amounts of added sugars. Yogurt has a natural tart flavor, so food manufacturers often add sweeteners to make it more palatable. A 3/4-cup (150-gram) serving of Dannon® Strawberry Fruit on the Bottom Yogurt contains 12 grams of added sugars (1).

2. Salad Dressing

Salad dressings are another surprising source of added sugars. Food manufacturers often add sugar to “Light” and “Low-Fat” salad dressings in an effort to enhance flavor. Ranch, Catalina, Thousand Island, French, and Sweet Chili salad dressings are some of the worst offenders. A 2-tablespoon (33-gram) serving of Kraft® Catalina Dressing contains 8 grams of added sugars (2).

3. Instant Oatmeal

Oatmeal is a great way to start the day, but instant oatmeal, specifically flavored versions, is a source of hidden sugars. While plain varieties are a good source of complex carbohydrates and fiber, flavored versions can quickly increase your added sugar intake. A 1-container (75-gram) serving of Modern Oats® Goji Blueberry Premium Oatmeal contains 16 grams of added sugars (3).

4. Granola

While it may be obvious that chocolate chip-studded granola contains hidden sugars, even some of the versions marketed as healthier do. In fact, some muesli and granola brands, as well as granola bars, contain as much added sugar as traditional sugar-loaded breakfast cereals. A 1/2-cup (53-gram) serving of Honey Bunches of Oats® Honey Roasted Granola contains 12 grams of added sugars (4).

5. Sauces

Hidden sugars are also added to foods we don’t consider to be sweet, including pasta sauce. They are also added to sauces and condiments to add a hint of sweet flavor to counteract acidity, such as barbecue sauce, ketchup, hoisin sauce, and teriyaki sauce. A 1/2-cup (120mL) serving of Prego® Traditional Italian Sauce contains 4 grams of added sugars (5).

6. Protein Bars

Protein bars are another source of hidden sugars. Some of the most popular brands of protein bars contain as much sugar as a chocolate bar, with moderate amounts of protein. The best protein bars are made from quality ingredients, contain at least 10 grams of protein (although ideally closer to 20 grams), and have no more than 10 grams of sugar per bar. A 1-bar (100-gram) serving of Met-Rx® Big 100 Super Cookie Crunch protein bar contains 24 grams of added sugars (6).

7. Canned Fruit

While fresh fruits are a source of naturally occurring sugars, canned fruit is often packed in a sugar-loaded liquid, which not only adds sweetness but also helps maintain texture and color. The syrup used in fruit canning can vary from light (10-20% sugar) to heavy (40-50% sugar), depending on the type of fruit and brand (7). A 1/2-cup (128-gram) serving of Del Monte® Fruit Cocktail contains 14 grams of added sugars (8).

8. Fruit Juice

Pure fruit juices are a great way to hydrate and consume more micronutrients; however, some fruit juices contain as much added sugar as soft drinks. This is particularly an issue with fruit “drinks”, “cocktails”, and “nectars”, which, unlike 100% fruit juices, often contain sweeteners and additional ingredients. A 1-cup (240mL) serving of Welch’s® Orange Pineapple Apple juice contains 19 grams of added sugars (9).

9. Non-Dairy Milks

Although often thought of as health foods, non-dairy milk alternatives such as almond milk and oat milk contain a lot of hidden sugar. Even some “plain” and “original” varieties use sugar to make them more palatable, given that a combination of oats and water is not particularly tasty. A 1-cup (240mL) serving of Good & Gather® Original Oat Milk contains 12 grams of added sugars (10).

10. Nut Butters

Many commercial varieties of nut butter use added sugars to enhance the flavor and texture. Although natural nut butters are simply made of nuts, and sometimes salt, conventional peanut butter and almond butter spreads contain hidden sugars. A 2-tablespoon (34-gram) serving of Peter Pan® Creamy Honey Roast Peanut Spread contains 7 grams of added sugars (11).

11. Canned Soups

Shockingly, canned soups are a frequent source of hidden sugars. While homemade soup recipes rarely call for adding sugar, pre-made varieties sometimes use sugar to balance acidity and extend shelf life. High fructose corn syrup and glucose are the most commonly used hidden sugars in canned soups. A 1/2-cup (120mL) serving of Campbell’s® Condensed Tomato Soup contains 8 grams of added sugars (12).

12. Bread

While traditional bread only requires flour, water, salt, and yeast, many food manufacturers add sugar to commercial breads. Even whole-wheat, whole-grain, and multi-grain varieties marketed as “healthy” can contain hidden sugars. It’s for this reason that sourdough is considered the healthiest bread, as it’s only made with flour, water, and salt. A 2-slice (57-gram) serving of Wonder Bread® Classic White contains 5 grams of added sugar (13).

13. Sports Drinks

Sports drinks contain added sugar for a reason: to provide an easily digested and fast-acting fuel source to enhance athletic performance and recovery. However, if consumed outside of these situations, sports drinks and energy drinks contain an excessive amount of added sugar, particularly for sedentary individuals. A 1-bottle (597mL) serving of Gatorade® Lemon Lime Sports Drink contains 34 grams of added sugar (14).

14. Coffee Creamers

Coffee creamers are one of the most significant sources of hidden sugars. Often sweetened with corn syrup or dextrose, these cream-like liquids are packed full of sugar. Not to mention, their serving size is small, so they add up quickly, especially if you drink multiple coffees per day. A 1-tablespoon (15mL) serving of Coffee Mate® French Vanilla Liquid Creamer contains 5 grams of added sugar (15).

15. Dried Fruits

Although you would think dried fruit is just that – dried, fruit – some versions contain hidden added sugars. Some brands use syrups or fruit juice concentrate to enhance flavor and improve texture. That said, it’s easy to find 100% naturally dried fruit without added sugar at most major grocery stores. A 1/4-cup (40-gram) serving of Ocean Spray® Craisins Original Dried Cranberries contains 26 grams of added sugar (16).

Tips for Reducing Hidden Sugar Intake

To be clear, added sugars are safe to consume in a healthy diet and don’t need to be avoided altogether; however, excess sugar intake can pose a problem to overall health. Exactly how much added sugar a person should consume per day varies by person, as the Dietary Guidelines for Americans recommends that added sugars should make up no more than 10% of total calorie intake, and ideally no more than 5% (17).

While there are many ways to eat less sugar, some simple tips to help reduce your intake of hidden added sugars include:

  1. Check the Nutrition Facts label for “Added Sugars”.
  2. Read the Ingredients list for code words for sugar.
  3. Reach for “Low-Sugar” or “No Added Sugar” options.
  4. Limit processed foods and prioritize whole foods: fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish.

The Bottom Line

The term “hidden sugar” is used to describe added sugar in processed foods that are often marketed as healthy. The most common foods with hidden sugars include flavored yogurt, salad dressing, instant oatmeal, granola, sauces, protein bars, canned fruit, fruit juice, non-dairy milks, nut butters, canned soups, bread, sports drinks, coffee creamers, and dried fruits. The best way to determine if a food contains added sugar is to read food labels, specifically the nutrition facts and ingredients.

Meal Prep Egg Roll in a Bowl

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Ready in 30 minutes, this meal prep egg roll in a bowl is perfect for make-ahead meals. Not only is it easy to make, but it’s high in protein and full of flavor.

Four meal prep egg roll in a bowl with white rice in glass containers on a white background.

If you like egg rolls, you’re going to love this recipe. Inspired by the fried, savory roll filled with shredded cabbage, ground meat, and spices, these bowls bring you all the flavors in a much healthier way.

This meal prep egg roll in a bowl recipe brings the savory-umami flavor of egg rolls with just the right amount of sweetness and crunch. You can meal prep these bowls on the weekend and enjoy them for healthy lunches and dinners for the rest of the week.

Close up of a deconstructed egg roll in a bowl in a glass meal prep container with a small bowl of hot sauce and sliced green onion in the background and a gold fork and green tea towel on the side.

Why You’ll Love It

  • Quick and Easy – These egg roll meal prep bowls are ready in 30 minutes.
  • High in Protein – With 26 grams of protein per serving, these bowls are a filling meal.
  • Keep Well – These bowls keep well in the fridge and freezer, making them a great meal prep idea.
Plate of ground pork, small bowl of rice vinegar, small bowl of soy sauce, fresh ginger, garlic cloves, green onions, and bowls of shredded carrots, green cabbage, and red cabbage on a white background.

Ingredients + Substitutions

  • Ground Pork – To make the egg roll mixture, add some protein. The recipe calls for pork, but you can use any ground meat you like, such as ground beef, ground turkey, or ground chicken.
  • Carrots and Cabbage – To add some vegetables and fiber. If you want to cut down on prep time, you can use a bag of coleslaw mix if preferred. See the notes section of the recipe card for details.
  • Green Onions – To add some flavor and color.
  • Rice – To add some complex carbohydrates to the bowls. I used white rice, but you can use brown rice if preferred. See the notes section of the recipe card for details.
  • Sesame Oil – To add some healthy fats. You can use regular or toasted sesame oil.
  • Soy Sauce – To flavor the egg roll mixture. You can use regular or low-sodium soy sauce.
  • Rice Vinegar – To balance the flavor with some acidity.
  • Garlic and Ginger – To flavor the egg roll mixture. The recipe calls for garlic cloves and fresh ginger root, but you can use garlic powder and ground ginger if preferred. See the notes section of the recipe card for details.
  • Sesame Seeds – To serve, although optional.

Dietary Adaptions

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

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

Grid of 4 images of a pan with cooked ground pork; a pan of cooked ground pork with shredded carrots and cabbage on top; a pan of cooked pork mixed with coleslaw veggies; and a pan of cooked pork mixed with coleslaw veggies with sauce on top.

Red’s Nutrition Tip

I used ground pork for this deconstructed bowl egg roll recipe because I think it provides the best flavor. That said, if you’re trying to create a calorie deficit or simply want a lower-fat option, you can easily swap the pork for ground turkey or ground chicken.

Large pan of cooked egg roll in a bowl mixture with sliced green onion and sesame seeds on top on a white background.

Serving Suggestions

This meal prep egg roll in a bowl is a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal dietary needs. For example:

  • To make them higher in protein, add an additional 1/2 pound of ground pork to the recipe, and additional sauce ingredients as needed.
  • To make them lower in fat, swap the ground pork for ground turkey or ground chicken.
  • To make them higher in fiber, swap the white rice for brown rice and/or include additional high fiber vegetables such as broccoli, green beans, or green peas.
  • To make them low-carb, swap the rice for cauliflower rice.
Line of glass meal prep containers filled with white rice and pork egg roll in a bowl mixture.

Storage + Reheating

To Refrigerate: Allow the egg roll meal prep bowls to cool completely, then cover them with a lid, and store them in the fridge for up to 4 days.

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

To Reheat: Once thawed, the bowls can be reheated in the microwave for 2-3 minutes or until warm.

More Meal Prep Recipes:

Slow-Cooker Chicken Tacos

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These slow cooker chicken tacos are an easy, hands-off recipe that is perfect for a weeknight taco night. Serve them with your favorite toppings for a delicious meal the whole family loves.

White platter filled with slow cooker chicken tacos topped with sliced avocado, salsa, red onion, crumbled feta cheese, and chopped cilantro with lime wedges on the side on a white background.

If you’re looking for an easy win for Taco Tuesday, this crockpot chicken taco recipe is for you! With less than 10 minutes of prep time, you can turn humble chicken breasts into flavorful and tender shredded chicken. It’s the ultimate “set it and forget it” meal.

Plus, leftover chicken taco meat keeps incredibly well in the fridge and freezer, so you can use it in burritos, quesadillas, salads, and bowls for easy meals for days to come. Not only is it a healthy dinner idea, but a great meal prep idea.

Overhead image of a plate of three crockpot shredded chicken tacos with feta, cilantro, salsa, and lime wedges on the side with a striped blue and white tea towel on a white background.

Why You’ll Love Them

  • Easy to Make – This recipe can be prepped in just a few minutes, making it a no-fuss dinner idea for busy weeknights.
  • High in Protein – These slow cooker chicken tacos contain over 29 grams of protein per serving.
  • Versatile – The slow-cooker shredded chicken mixture works equally well in taco salads, quesadillas, or burritos.
Plate of raw chicken breasts, lime, small bowl of spices, small bowl of tomato paste, jug of chicken broth, and a plate of corn tortillas on a white background.

Ingredients + Substitutions

  • Chicken Breasts – To make the tacos and add some protein. The recipe calls for boneless, skinless chicken breasts, but you can use chicken thighs if preferred. See the notes section of the recipe card for details.
  • Spices – A mixture of chili powder, smoked paprika, ground cumin, dried oregano, garlic powder, onion powder, and salt to season the chicken. If preferred, you can use a store-bought taco seasoning. See the notes section of the recipe card for details.
  • Broth – To cook the chicken. The recipe calls for chicken broth, but you can use vegetable broth or water if needed.
  • Tomato Paste – To thicken the shredded chicken mixture and add some flavor. The recipe calls for tomato paste, but tomato sauce will also work. See the notes section of the recipe card for details.
  • Lime Juice – To add a hint of flavor to the chicken, although optional.
  • Tortillas – To make the tacos. I used corn tortillas, but flour tortillas or hard taco shells will also work.
  • Toppings – I opted to add avocado, tomatoes, red onion, crumbled feta, and cilantro to my chicken tacos, but you can add any toppings you like. See the serving suggestions section below for more topping ideas.
Grid of 4 images of a slow cooker with raw chicken breasts; a slow cooker with raw chicken breasts covered in spices; a slow cooker of raw chicken breasts covered in spices, tomato paste, and chicken broth; and a slow cooker with cooked chicken breasts cooked in taco seasoning.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free chicken broth and serve the tacos in corn tortillas.

To Make them Dairy-Free: Do not add any cheese, sour cream, or other dairy toppings to the tacos.

A close of of slow cooked shredded chicken taco meat.

Red’s Nutrition Tip

For a low-carb, high-protein meal idea, serve the shredded chicken over lettuce with taco toppings of your choice to create a taco salad. You can also top the salad with some black beans or pinto beans to increase the fiber content and make it a little more filling.

Serving Suggestions

These crockpot shredded chicken tacos are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own with toppings of your choice or adapted to suit your calorie or macro needs. For example:

  • To make them low-carb, use low-carb tortillas or serve the shredded chicken over lettuce and veggies with toppings of choice as a taco salad.
  • To make them higher in fiber, use corn tortillas and/or add some black beans.
  • To make them higher in fat, serve the tacos with sliced avocado, sour cream, and/or shredded cheese on top.
  • To make them extra spicy, add a teaspoon or two of cayenne pepper to the seasoning mixture.
  • To add extra flavor, here are some suggested toppings:
    • Salsa
    • Pico de gallo
    • Avocado
    • Sour Cream
    • Hot Sauce
    • Shredded cheese
    • Shredded lettuce
    • Cilantro
    • Queso fresco
Plate of crock pot chicken tacos on parchment paper with a tea towel on the side.

Storage + Reheating

To Refrigerate: Once cooled, transfer the chicken to an airtight container and store it in the fridge for up to 4 days.

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

To Reheat: Once thawed, add the shredded taco chicken to a bowl or plate and reheat in the microwave for 1-2 minutes until warm.

More Slow Cooker Chicken Recipes:

Low-Carb vs. Low-Fat: What’s Better for Weight Loss?

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When it comes to weight loss, the efficacy of low-carb and low-fat diets is often debated. Some swear that skipping bread is the solution, while others suggest lean meats and whole grains are the best approach. But is one truly better than the other? Here is a breakdown and some answers to the low-carb vs. low-fat debate.

Grid of 2 images with a black plate of fried eggs, avocado, grilled avocado, and cherry tomatoes; and a blue bowl with lettuce, tomatoes, cucumber, shredded beets, whole grains, and roasted chickpeas.

Table of contents

Carbohydrates and fat are macronutrients, along with protein, that make up our total calorie intake. Carbohydrates and protein provide 4 calories per gram, while fat provides 9 calories per gram.

Given that weight loss is about calorie balance, people often look to reduce calories by limiting or eliminating a single macronutrient. So, let’s discuss the basics of low-carb and low-fat diets, their pros and cons, and whether one is truly more effective for weight loss or not.

What’s a low-carb diet?

A low-carb diet is generally defined as an eating pattern that provides fewer carbohydrates than recommended by the dietary guidelines. While there is no clear consensus on what exactly defines a low-carb diet, it is generally described as a diet that provides less than 130 grams of carbs each day. Within scientific literature, carbohydrate intake in a diet is often categorized as follows (1):

  • Very Low Carb Diet: <10% of total daily calories from carbohydrates
  • Low Carb Diet: 10%-26% of total daily calories from carbohydrates
  • Moderate Carb Diet: 26%-44% of total daily calories from carbohydrates
  • High Carb Diet: >45% of total daily calories from carbohydrates

Most governing health bodies, including the Dietary Guidelines for Americans, Health Canada, and the NHS, recommend that 45–65% of total caloric intake come from carbohydrates (2, 3).

Popular low-carb diets include the ketogenic diet (keto diet), carnivore diet, paleo diet, Mediterranean diet, and the Atkins diet. These diets typically encourage meat, fish, eggs, and non-starchy vegetables, and restrict or exclude grains (whole and refined grains), legumes, dairy, and sugar.

What’s a low-fat diet?

A low-fat diet is defined as one where 30% or less of total calories come from fat. In scientific literature, fat intake in a diet is often categorized as follows (4):

  • Low-Fat Diet: 20%-30% of total daily calories from fat
  • Very Low-Fat Diet: <10%-15% of total daily calories from fat

While most low-fat diets prioritize a reduction in saturated fat, they also account for a reduction in total fat intake, which includes saturated and unsaturated fat, including monounsaturated fats and polyunsaturated fats.

Most governing health bodies, including the Dietary Guidelines for Americans, Health Canada, and the NHS, recommend that 20–35% of total caloric intake come from fat (2, 3).

Popular low-fat diets include the Ornish diet and DASH diet (Dietary Approaches to Stop Hypertension). These diets typically encourage lean meats, whole grains, legumes, fruits, vegetables, and low-fat dairy products, and restrict or exclude fatty cuts of meat, full-fat dairy products, certain condiments and sauces, and fried foods. Low-fat diets also encourage cooking methods that limit added fats and cooking oils, such as steaming, boiling, or grilling.

Infographic on low carb vs. low fat diet with the pros and cons of each.

Benefits of a Low-Carb Diet

A low-card diet may:

Aid in rapid weight loss.

A low-carb diet may lead to rapid weight loss, compared to low-fat diets (5). A reduction in carbohydrate intake may reduce total caloric intake, resulting in a calorie deficit and weight loss. Dieters may experience a large initial drop in weight due to a decrease in water weight, as glycogen stores are depleted and the water associated with them (6).

Improve blood sugar control.

Restricting carbohydrate intake can help to stabilize blood glucose levels and lower A1C levels (7). Individuals with diabetes use low-carb diets to help manage their blood sugar levels and lower the need for medication in Type 2 diabetics (8).

Improve heart health markers.

Studies and meta-analyses of randomized controlled trials have shown that a low-carbohydrate diet decreases triglycerides and raises HDL (“good”) cholesterol (9, 10).

Suppress appetite.

Low-carb diets have been shown to increase satiety and reduce hunger, as they may better preserve levels of PYY – a hormone that signals fullness (11). This may also be due to the natural increase in dietary protein and fat, which have been shown to slow digestion and increase feelings of fullness, further aiding in reducing calories and supporting weight loss.

Drawbacks of a Low-Carb Diet

A low-card diet may:

Increase saturated fat intake.

A low-carb diet may increase intake of saturated fat. As carbohydrates are restricted, the increased intake of animal proteins and fats can lead to an overall increase in saturated fat. While this may increase calorie intake, as high-fat foods are the most calorie-dense foods, some studies have shown that high percentages of saturated fat in low-carb diets may not harm cholesterol levels (12).

Increase nutrient deficiencies.

Eliminating food groups, including whole grains, legumes, and fruits, may lead to an inadequate intake of fiber and certain micronutrients, including B vitamins, vitamin C, potassium, and magnesium.

Encourage more extreme dietary patterns.

Low-carb diets often lack sustainability and can encourage more extreme dietary patterns. While low-carb diets are highly effective for weight loss in the short term, typically 3–6 months, studies have shown that weight loss and adherence plateaus after 12–18 months (5).

Benefits of a Low-Fat Diet

A low-fat diet may:

Aid in weight loss.

A low-fat diet is effective for weight loss, with studies showing similar results to low-carb diets regarding fat loss and BMI reduction (5). The total reduction in fat intake can help to decrease calorie intake, as fat is the most calorie-dense macronutrient, aiding in creating a calorie deficit.

Improve cardiovascular health.

Low-fat diets can cause a decrease in saturated fat intake, which has been shown to lower LDL (“bad”) cholesterol, a major contributor to heart disease (13).

Prevent from chronic disease.

A low-fat diet, particularly one that is plant-forward and high in fiber, has been linked to improved lipid profiles, improved blood sugar control, and a reduced risk for heart disease, obesity, and type 2 diabetes (14).

Improve digestion.

Eating a low-fat, high-carbohydrate diet, particularly focused on whole foods, may promote a healthier gut microbiota (15). The focus on high-fiber foods in a low-fat diet, namely, whole grains, beans, lentils, fruits, and vegetables, can help to improve digestion and overall health.

Drawbacks of a Low-Fat Diet

A low-fat diet may:

Decrease satiety.

Low-fat diets generally have a weaker effect on satiety, compared to low-carb diets, particularly if they are not high in protien (16). A reduction in these satiety signals could potentially lead to increased appetite; however, this can be mitigated by focusing on high-fiber, high-volume foods, which promote fullness through stomach distension.

Increase nutrient deficiencies.

Eliminating fat-rich foods may lead to an inadequate intake of omega-3 fatty acids and fat-soluble vitamin D, A, E, and K.

Encourage more extreme dietary patterns.

Similar to low-carb diets, low-fat diets often lack sustainability and can encourage more extreme dietary patterns. While effective for short-term calorie reduction, long-term weight loss success depends more on adherence than on fat intake alone.

Is a low-carb or low-fat diet better for health?

Current research shows that neither a low-carb nor a low-fat diet is “better” for overall health (17). Rather, it is the quality of the food consumed within the diet (i.e., whole foods vs. processed foods) that is the most critical factor.

For long-term health, it is best to focus on the overall quality of the carbohydrates (i.e., increasing whole grains, legumes, vegetables, and fruits, and limiting refined grains and added sugars) and fats consumed (i.e., increasing healthy fats and reducing saturated and trans fats), rather than simply considering the total amount of carbohydrate and fat consumed.

As indicated in the nutrition prioritization pyramid, although all aspects of nutrition are important, they are not equally important. Consistency, lifestyle factors, food quality, and calorie intake are more impactful on overall health than macronutrient and micronutrient breakdown.

Is a low-carb or low-fat diet better for weight loss?

Neither a low-carbohydrate nor a low-fat diet is superior for weight loss (5). A year-long randomized clinical trial, named the Diet Intervention Examining The Factors Interacting with Treatment Success (DIETFITS), of 609 participants found that neither low-fat nor low-carb is superior for weight loss. Over 12 months, both groups saw similar results in weight reduction and metabolic health markers, suggesting that neither approach is inherently superior.

Research has consistently shown that any dietary strategy that restricts calories is effective for weight loss when adhered to (18). Rather, the largest predictors of weight loss success are personal preferences, adherence, and calorie intake.

When it comes to weight loss and fat loss, calories are king. Effective fat loss requires the consistent creation of a calorie deficit: a state where the energy (calories) you consume from food and beverages is less than the total energy (calories) your body expends through metabolic functions and physical activity.

If you’re focusing your efforts on weight loss but are not losing weight or have reached a weight loss plateau, it’s best to review your calorie intake and exercise program before tinkering with your macros (protein, carbohydrates, and fats) alone.

How do I determine if a low-carb or low-fat diet is better for me?

It is best to speak with a doctor or registered dietitian before trying any diet. This is particularly important if you have health problems such as diabetes, heart disease, or kidney disease, or are at risk for them. Health professionals can help you create an eating plan that supports your health and goals.

The Bottom Line

A low-carb diet is one where 26% or less of total calories come from carbohydrates, while a low-fat diet is one where 30% or less of total calories come from fat. Low-carb diets are linked with improved blood sugar management, heart health markers, and suppressed appetite, and low-fat diets are linked with improved cardiovascular health, improved digestion, and chronic disease prevention. Low-carb and low-fat diets are equally effective for weight loss, provided the diets are adhered to and total calories are equated.

Ginger Pork Stir Fry

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Ready in 30 minutes and covered in an easy homemade sauce, this ginger pork stir fry is perfect for a quick and easy meal. Serve it over rice for a healthy and family-friendly dinner.

Large pan of ginger pork stir fry with broccoli, carrots, and snow peas with sesame seeds sprinkled on top.

If you’ve had enough chicken, but still want a high-protein dinner idea, this ginger pork stir-fry recipe is for you! It’s full of lean protein, veggies, and flavor, while still being easy to make.

It features thin slices of tender pork, crunchy veggies, and a stir-fry sauce that tastes so good you could drink. It’s a little sweet, a little salty, and just the right spicy kick.

Two white bowls of ginger pork stir fry with white rice with wood chopsticks a side of sesame seeds and sliced green onion on a white background.

Why You’ll Love It

  • Quick + Easy – This easy dinner recipe is perfect for a weeknight meal.
  • High in Protein – The use of a lean cut of pork gives this stir-fry over 32 grams of protein per serving.
  • Versatile – You can easily mix and match the vegetables to use whatever you have on hand.
Small plate with pork tenderloin with small white bowls of rice vinegar, mirin, soy sauce, snow peas, broccoli, shredded carrots, green onions, fresh ginger, and garlic cloves on a white background.

Ingredients + Substitutions

  • Pork – To add some protein. The recipe calls for pork tenderloin, but pork loin, pork chop, or ground pork would also work. See the notes section of the recipe card for details.
  • Ginger – To make the ginger stir-fry sauce. The recipe calls for fresh ginger root, as it provides the best flavor, but ground ginger will also work. See the notes section of the recipe card for details.
  • Soy Sauce – To season the sauce. You can use regular or low-sodium soy sauce, or use tamari or coconut aminos to make it gluten-free.
  • Mirin – To season the sauce. The recipe calls for mirin, but rice vinegar and honey will also work. See the notes section of the recipe card for details.
  • Rice Vinegar – To balance the acidity in the sauce.
  • Vegetables – To add some color, fiber, and micronutrients. The recipe calls for snow peas, broccoli, carrots, and green onions, but you can use any vegetable you like. Snap peas, bell peppers, and cabbage would also work very well, or you can use frozen stir-fry vegetables if needed. See the notes section of the recipe card for details.
  • Rice – To serve with the stir fry and add some complex carbohydrates. I used jasmine rice, but any white or brown rice will work.
  • Oil – To add some healthy fats and cook the pork. The recipe calls for sesame oil, but peanut oil, olive oil, or avocado oil will also work well.

Dietary Adaptions

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

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

Glass bowl of sliced pork tenderloin in marinade.
Large pan of stir-fried ginger pork on a white background.

Red’s Nutrition Tip

Pork tenderloin is one of the leanest protein sources, making it a great high-protein, low-calorie food. It’s much lower in fat than other cuts of pork, such as pork shoulder, making it a great alternative to chicken breasts in many recipes.

Serving Suggestions

This ginger pork stir-fry with rice is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of pork to the recipe and increase the sauce ingredients as needed.
  • To make it low-carb, swap the white rice for cauliflower rice or serve the ginger pork stir fry in lettuce cups.
  • To make it higher in fiber, serve the stir fry with brown rice and/or add more high-fiber vegetables such as green peas, kale, and/or spinach.
  • To add some heat, add a sprinkle of red pepper flakes or hot sauce to the stir-fry sauce.
Large cast-iron skillet of ginger pork stir-fry with on a white background with two bowls, wood chopsticks, sesame seeds, and sliced green onion on the side.

Storage + Reheating

To Refrigerate: Allow the ginger pork, vegetables, and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the pork, vegetables, and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat the ginger pork stir-fry and rice in the microwave for 2-3 minutes or until warm.

More Pork Recipes:

12 Foods High in Potassium

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Potassium is a vital mineral and electrolyte that plays a fundamental role in nearly every bodily function. Here is a list of foods high in potassium that you can add to your diet today.

A small chalkboard with the letter K on surrounded by leafy greens, tomatoes, garlic, potatoes, bananas, mushrooms, apricots, almonds, beans, and squash on a dark background.

Table of contents

What is potassium?

Potassium is an essential mineral and micronutrient required in all tissues of the body. It is naturally present in many foods, including fruits, vegetables, grains, meat, and dairy products, and can be found in supplement form (1).

Potassium comes in many forms. The forms of potassium in whole foods include potassium phosphate, sulfate, citrate, and others (1). Potassium chloride is the form used in salt substitutes and some dietary supplements.

Health Benefits of Potassium

Potassium plays many crucial roles in the body, including proper kidney function, heart function, blood pressure, muscle contraction, and nerve signals (2, 3). Working alongside its counterpart sodium, potassium acts as an electrolyte whose electrical charge is essential for regulating intracellular fluid balance.

While readily available in many plant and animal foods, most Americans do not get enough potassium. Dietary surveys have shown that an estimated 98% of American adults do not meet their daily recommended potassium intake (4).

How much potassium do you need?

The current Recommended Dietary Allowance (RDA) for potassium varies by age and life stage (4):

  • Birth to 6 months: 400 mg/day
  • Infants 7-12 months: 860 mg/day
  • Children 1-3 years: 2,000 mg/day
  • Children 4-8 years: 2,300 mg/day
  • Children 9–13 years (boys): 2,500 mg/day
  • Children 9–13 years (girls): 2,300 mg/day
  • Teens 14–18 years (boys): 3,000 mg
  • Teens 14–18 years (girls): 2,300 mg
  • Adults 19+ years (men): 3,400 mg
  • Adults 19+ years (women): 2,600 mg
  • Pregnant teens: 2,600 mg
  • Pregnant women: 2,900 mg
  • Breastfeeding teens: 2,500 mg
  • Breastfeeding women: 2,800 mg

Insufficient potassium intake can increase blood pressure, deplete calcium in bones, and increase the risk of high blood pressure, heart disease, and kidney stones (4). Severe potassium deficiency, medically known as hypokalemia, can be life-threatening, but it is rare among healthy people with normal kidney function.

Can you take too much potassium?

In healthy individuals with normal kidney function, a high potassium intake from food and beverages is not of concern because the kidneys eliminate excess amounts in the urine (4).

However, for individuals with chronic kidney disease and some specific medical conditions, high potassium levels can be very dangerous and potentially fatal. High potassium levels in their blood can lead to a condition called hyperkalemia, which can cause muscle weakness, paralysis, heart palpitations, paresthesia, and cardiac arrhythmias (5, 6).

While an upper limit (UL) has not been established for healthy individuals, those with kidney disease, type 1 diabetes, congestive heart failure, adrenal insufficiency, or liver disease should work with a registered dietitian or healthcare provider before taking potassium supplements (5).

Infographic of foods high in potassium.

List of Foods High in Potassium

Here is a list of the most potassium-rich foods.

1. Swiss Chard

All leafy greens are rich in micronutrients, but Swiss chard, beet greens, and spinach are particularly rich in potassium. They are also one of the most nutrient-dense high-volume foods, making them great additions to meals for individuals looking to create a calorie deficit for weight loss. A 1-cup serving of cooked Swiss chard contains 961 mg of potassium (7).

2. Potatoes

Potatoes are another great source of potassium. Both white potatoes and sweet potatoes contain potassium in the skin and flesh; however, most is found in the skin. Potatoes are also a good source of complex carbohydrates, particularly soluble and insoluble fiber, and can be eaten baked, boiled, or roasted. A 1-medium (173-gram) cooked Russet potato contains 952 mg of potassium (8).

3. Squash

Winter squash is another good source of potassium, although the concentration varies by variety. Acorn squash contains the most potassium among them, followed by butternut squash and pumpkin. Squash is also a great source of dietary fiber, vitamin A, and vitamin C. A 1-cup serving of cooked acorn squash contains 896 mg of potassium (9).

4. Apricots

Apricots, specifically dried apricots, are another potassium-rich food. In fact, compared gram per gram, dried apricots contain 3 times more potassium than bananas. Along with other dried fruits, including prunes and raisins, apricots are also a good source of fiber, energy, and natural sugars. A 1/2 cup serving of dried apricots contains 755 mg of potassium (10).

5. Beans

Beans are one of the best sources of potassium. While adzuki beans contain the most potassium, lima beans, white beans, kidney beans, navy beans, and Great Northern beans are all good sources of potassium. They are also a good source of vegetarian protien, fiber, iron, magnesium, and zinc. A 1/2-cup serving of cooked adzuki beans contains 610 mg of potassium (11).

6. Parsnips

Along with potatoes, parsnips are the most potassium-rich root vegetables. This pale, cream-colored, carrot-like vegetable is also a good source of vitamin C. They have a sweet, earthy, and slightly nutty flavor, and are good roasted, steamed, or in soups. A 1-cup serving of cooked parsnips contains 572 mg of potassium (12).

7. Clams

Clams contain more potassium than any other form of seafood or animal protein. They are also a good source of lean protein and healthy fats, particularly omega-3 fatty acids. The exact amount of potassium clams contains varies by species and preparation. A 3-ounce serving of canned clams contains 534 mg of potassium (13).

8. Beets

Beets are another good source of potassium. Be they red, golden, or striped, these colorful roots are full of potassium, folate, and antioxidants. They are also high in natural nitrate content, which has been shown to have anti-inflammatory properties and improve athletic performance. A 1-cup serving of cooked beets contains 518 mg of potassium (14).

Along with the root, beet greens – the green, edible leaves- are also rich in potassium, providing 50% of the DV for potassium, based on a 2,000-calorie-a-day diet. A 1-cup serving of cooked beet greens contains 1,310 mg of potassium (15).

9. Avocado

While often thought of as a vegetable, avocados are a fruit and one of the best sources of potassium. They are also a great source of fiber, healthy fats, and vitamins K, E, C, and B. The exact amount of potassium an avocado contains will vary by size, variety, and preparation. A 1/2-fruit serving of raw avocado contains 403 mg of potassium (16).

10. Banana

Bananas are the most well-known potassium-rich food, although they are not the most concentrated source. They are outranked by leafy greens, potatoes, squash, apricots, beans, parsnips, beets, clams, and avocado. A 1 medium-sized fruit serving of banana contains 375 mg of potassium (17).

11. Asparagus

Asparagus is one of the most potassium-rich vegetables. It’s also a nutrient-dense, low-calorie spring vegetable packed with fiber, folate, and vitamins A, C, E, and K, and is rich in antioxidants. It can be eaten raw, but is best steamed, roasted, grilled, or sauteed. A 1-cup serving of raw asparagus contains 375 mg of potassium (18).

12. Lentils

Much like beans, lentils are a good source of potassium. Be they red, green, or brown, they are a good source of plant-based protein, fiber, vitamins, and minerals. A 1/2-cup serving of cooked lentils contains 731 mg of potassium (19).

Ranking of Potassium-Rich Foods and Beverages per Serving Size

Here is a ranking of other high-potassium foods ranked by recommended serving size.

Food or BeverageServing SizePotassium per Serving
Swiss chard, cooked1 cup961 mg
Potato, baked1 medium952 mg
Acorn squash, cooked1 cup896 mg
Spinach, cooked1 cup839 mg
Apricots, dried1/2 cup755 mg
Prunes1/2 cup635 mg
Adzuki beans, cooked1/2 cup610 mg
Coconut water1 cup600 mg
Butternut squash, cooked1 cup582 mg
Parsnips, cooked1 cup572 mg
Pumpkin, cooked1 cup564 mg
Sweet potato, cooked1 medium542 mg
Clams, canned3 ounces534 mg
Pomegranate juice1 cup533 mg
Tomato juice1 cup527 mg
Beets, cooked1 cup518 mg
Prune juice1 cup518 mg
Lima beans, cooked1/2 cup485 mg
Orange juice1 cup434 mg
White beans, cooked1/2 cup415 mg
Avocado1/2 medium403 mg
Soy milk1 cup379 mg
Banana1 medium375 mg
Asparagus1 cup375 mg
Milk, 3.25%1 cup374 mg
Lentils, cooked1/2 cup366 mg
Kidney beans, cooked1/2 cup357 mg
Navy beans, cooked1/2 cup354 mg
Northern beans, cooked1/2 cup346 mg
Artichoke1 medium343 mg
Mackerel, cooked3 ounces341 mg
Edamame1/2 cup338 mg
Pomegranate1 medium333 mg
Salmon, cooked3 ounces326 mg
Portabello mushrooms1 cup313 mg
Beef, cooked3 ounces302 mg
Pork, cooked3 ounces297 mg
Chicken, cooked3 ounces292 mg
Molasses1 tablespoon292 mg
Halibut, cooked3 ounces292 mg
Yogurt, 3.25%3/4 cup287 mg
Tomato1 medium274 mg
Raisins1/4 cup270 mg
Mung beans, cooked1/2 cup269 mg
Zucchini1 cup269 mg
Cantaloupe1 cup251 mg
Watermelon1 cup178 mg

All nutrition data is based on FoodData Central.

Potassium is also commonly used in table salt substitutes, specifically in the form of potassium chloride (KCl).

How do you know how much potassium a food contains?

The best way to determine the potassium content of a food, particularly processed foods, is to read food labels. The potassium content of a food is listed in the Nutrition Facts Label of food packaging and listed by total milligrams (mg) or the % Daily Value (%DV) per serving.

Should you take potassium supplements?

Potassium supplements come in many different forms, with potassium chloride being the most popular. As with all dietary supplements, it is best to consult with a registered dietician or health professional to determine if potassium supplements are right for you.

FAQs

What food is highest in potassium?

Beets, beans, and potatoes are the top 3 foods highest in potassium.

What drink is high in potassium?

Coconut water, pomegranate juice, and tomato juice are the drinks highest in calcium. Prune juice, orange juice, soy milk, and cow’s milk are also good sources of potassium.

What can increase potassium quickly?

Consuming foods and beverages high in potassium is the best way to increase intake. Potassium supplements can also help; however, it is best to work with a registered dietitian or health professional before using them.

Recipes with High Potassium Foods:

The Bottom Line

Potassium is a mineral and electrolyte that is essential for health and life. The most potassium-rich foods include leafy greens, potatoes, squash, apricots, and beans; however, it is available in a wide variety of other foods, including fruits, vegetables, grains, meat, and dairy products.

Chicken Broccoli Cheddar Soup

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Ready in 30 minutes and made in one pot, this chicken broccoli cheddar soup is a quick, easy, and high-protein recipe the whole family can enjoy. Plus, it keeps well in the fridge and freezer, making it a great make-ahead meal.

Close up of a bowl of chicken broccoli cheddar soup with croutons and shredded cheese on top on a white background.

This chicken broccoli cheddar soup recipe turns the classic Panera Bread dish into a high-protein meal with a few simple swaps and additions. By adding some shredded chicken to the soup, you can increase the protein content of the dish without compromising its creamy texture and rich flavors.

It’s perfect for a heart-warming meal on a cold day. Serve it with croutons on top or a side of crusty bread for a balanced meal that is sure to keep you satisfied and full for hours to come.

Large pot of broccoli cheddar soup with chicken with a wooden spoon and dark green tea towel on the side on a white background.

Why You’ll Love It

  • Made in One Pot – This easy soup recipe is a one-pot meal that keeps prep and cleanup to a minimum.
  • High in Protein – The combination of cheddar cheese and shredded chicken ensures this soup contains over 40 grams of protein while being low-carb.
  • Full of Veggies – This chicken broccoli soup is a great way to eat broccoli and something the whole family can enjoy.
Jug of chicken broth, bowl of butter, garlic cloves, onion, bowl of shredded carrots, bowl of flour, bowl of broccoli florets, bowl of shredded chicken, jug of milk, and bowl of shredded cheddar cheese on a white background.

Ingredients + Substitutions

  • Chicken – To add some protein. You can use leftover chicken, rotisserie chicken, or cook raw chicken to make my slow-cooker shredded chicken if needed. See the notes section of the recipe card for details.
  • Broccoli – To add some fiber. The recipe calls for fresh broccoli, but frozen broccoli will also work well. See the notes section of the recipe card for details.
  • Cheddar Cheese – To add some more protein and healthy fats. The recipe calls for shredded cheddar cheese, but you can use any shredded cheese you like.
  • Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
  • Carrots – To add some more veggies and color.
  • Butter – To add some healthy fats and sauté the onions; however, you can use olive oil if preferred.
  • Flour – To thicken the soup.
  • Broth – The recipe calls for chicken broth, but you can use vegetable broth if preferred.
  • Milk – To make the soup extra creamy and add some protein. I used whole milk, but any cow’s milk will work.
  • Salt + Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the heavy cream for canned, full-fat, unsweetened coconut milk.

Grid of 4 images of a pot of sautéed onion and flour mix; a pot with broccoli, carrots, chicken broth, and milk, a pot of of milky broth with broccoli and carrots with shredded cheddar cheese on top; and a pot of chicken broccoli soup with shredded chicken on top.

Red’s Nutrition Tip

This recipe calls for cheddar cheese, as I think it provides the best flavor and texture, but you can truly use any cheese you like. You can also increase the protein content of the soup by using a high-protein cheese.

Serving Suggestions

This cheddar chicken broccoli soup is a good source of protien, fat, and fiber. You can make it a more well-balanced meal by serving it with a source of complex carbohydrates, or adapt it to suit your personal calorie or macro needs. For example:

  • To make it higher in carbs, serve it with a side of crusty bread.
  • To make it lower in fat, use a low-fat cheddar cheese.
  • To make it higher in fiber, add an additional 1-2 cups of broccoli florets, with extra broth as needed.
Two white bowls of chicken broccoli cheddar soup with croutons and shredded cheese on top with a wood bowl of fresh parsley and bowls of cheese and croutons on the side on a white background.

Can you make this recipe in an Instant Pot?

Yes, you can make this broccoli cheddar soup in an Instant Pot. First, prepare all of your ingredients and set them aside. Start the Instant Pot in SAUTE mode, melt the butter, then add the diced onions and minced garlic, and sauté for 2 minutes. Add the flour, salt, pepper, and stir to coat the onions, then add the broccoli, carrots, broth, and milk, stir again to combine. Set the Instant Pot to MANUAL or pressure cook mode at high pressure for 5 minutes, immediately followed by quick pressure release. Once cooked, turn the Instant Pot off, add the shredded cheese in batches, stirring until completely melted, then add the shredded chicken and stir again to combine.

Close up of a chicken broccoli cheese soup in a white speckled bowl with a silver spoon on a white background.

Storage + Reheating

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

To Freeze: Once cooled, transfer the cooled chicken broccoli cheese soup to an airtight container and freeze for up to 3 months.

To Reheat: Once thawed, the soup can be reheated in a pot on the stovetop on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Chicken Soup Recipes:

Black Bean Stuffed Sweet Potatoes

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Mix up weeknight dinners with these vegetarian black bean stuffed sweet potatoes. They are loaded with veggies and plant-based protein and come together with minimal prep and clean up to create a satisfying meal.

Close up of black been stuffed potatoes with a gold fork pressed into it with avocado and sour cream on top.

Stuffed potatoes are such an underrated meal. Not only are they incredibly easy to make, but they are versatile, as you can use different potatoes, fillings, and toppings to create a delicious and nutritious meal.

This Tex-Mex-inspired black bean stuffed sweet potatoes recipe combines tender, oven-roasted sweet potatoes with a warm medley of seasoned black beans and veggies, that can be piled high with toppings of your choice. They work well as a vegetarian main course or a hearty side dish to grilled meat.

Three baked sweet potatoes stuffed with a black bean filling topped with sour cream and avocado on a white plate with lime wedges on the side.

Why You’ll Love Them

  • Vegetarian – This meatless recipe is full of flavor, making it something the whole family can enjoy.
  • High in Fiber – The combination of sweet potatoes, black beans, and corn gives this recipe 14 grams of fiber per serving.
  • Keep Well – Not only is this recipe easy to make, but it keeps well in the fridge and freezer, making it a great meal prep idea.
Sweet potatoes, bowl of spices, tomatoes, bowl of black beans, red bell pepper, red onion, lime, and bowl of frozen corn on a white background.

Ingredients + Substitutions

  • Sweet Potatoes – To add some complex carbohydrates. The recipe calls for sweet potatoes, but you can use white potatoes if preferred. See the notes section of the recipe card for details.
  • Black Beans – To add some plant-based protein. The recipe calls for black beans, but you can use any style of canned beans you like; pinto beans would work particularly well.
  • Frozen Corn – To add some fiber. The recipe calls for frozen corn, but you can use canned corn if needed. See the notes section of the recipe card for details.
  • Red Onion – To add some color and texture.
  • Bell Pepper – To add some more color and texture.
  • Tomatoes – To thicken the black bean mixture. The recipe calls for whole tomatoes, but you can use canned tomatoes if preferred.
  • Garlic – To flavor the black bean mixture. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Spices – A combination of paprika, cumin, cayenne pepper, and salt to add some flavor.
  • Olive Oil – To add some healthy fats.
Baking sheet with parchment paper with four baked sweet potatoes on top.

Dietary Adaptions

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

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

Cast-iron skillet with a spiced black bean mixture with red onion, red bell pepper, and corn.

Red’s Nutrition Tip

The recipe calls for sweet potatoes, as I think their flavor works best with the black bean filling; however, white potatoes will work just as well. For reference, sweet potatoes and white potatoes contain a similar number of calories and amount of fiber.

Serving Suggestions

These black bean stuffed sweet potatoes are a well-balanced vegetarian meal with protein, carbohydrates, fiber, and fats, or enjoyed as a filling side dish. They can be enjoyed as is or adapted to suit your personal calorie, macro, or dietary needs. For example:

  • To increase the protein content, add ground beef or crumbled tofu to the filling, along with additional spices to ensure everything is well-seasoned.
  • To make them lower in fat, swap the soup cream for non-fat, plain Greek yogurt.
  • To add more flavor, add a sprinkle of chili flakes, a dash of hot sauce, and/or lime juice to the black bean and corn mixture.
  • To make them vegan, use vegan sour cream.
Close up of three black beans stuffed sweet potatoes on a white speckled plate with mashed avocado, sour cream, and fresh cilantro on top with a gold fork and a checkered beige and white tea towel on the side.

Storage + Reheating

To Refrigerate: Allow the baked sweet potatoes and black bean mixture to cool completely, then store them in an airtight container(s) in the fridge for up to 5 days.

To Freeze: Once cooled, any leftover sweet potatoes and black bean mixture can be stored in an airtight container(s) in the fridge for up to 3 months.

To Reheat: Once thawed, the sweet potatoes can be reheated in the microwave for 3-4 minutes, and the black bean mixture can be reheated in the microwave for 2-3 minutes.

More Stuffed Potato Recipes:

 

Spicy Gochujang Chicken Bowls

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Layered with rice, tender chicken, veggies, and covered in a sweet and spicy gochujang sauce, these gochujang chicken bowls are a delicious and nutritious meal. They’re also ready in 30 minutes, perfect for a high-protein weeknight dinner.

Close up of two spicy gochujang chicken bowls in a dark grey bowl with sliced green onions on top and a small bowl of gochujang sauce in background.

If you’re looking for a dinner that beats boring weeknight meals, this gochujang chicken recipe is for you! It’s full of flavor, colors, and texture while using pantry ingredients to keep prep and cleanup to a minimum. This recipe is perfect for a quick and easy dinner or a simple meal prep idea that is high in protein, full of healthy fats, and lots of veggies.

Two gochujang chicken bowls with rice on a white background with a grey and white tea towel, bowl of gochujang sauce, fork and knife, small bowl of black and white sesame seeds on the side.

Why You’ll Love Them

  • Ready in 30 Minutes – These gochujang chicken bowls are perfect for a quick weeknight dinner or an easy meal prep idea.
  • High in Protein – These bowls are loaded with 30 grams of protein per serving.
  • Full of Flavor – The mixture of soy sauce, honey, and gochujang paste ensures every bite is absolutely delicious.
Plate of raw chicken thighs, bowl of corn starch, bowl of rice vinegar, bowl of gochujang paste, bowl of soy sauce, bowl of honey, garlic cloves, ginger root, carrots, green onion, cucumber, and a bowl of white rice on a white background.

Ingredients + Substitutions

  • Chicken Thighs – To add some protein. The recipe calls for boneless, skinless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
  • Gochujang Paste – To flavor the chicken and add some heat. Gochujang is a Korean chili paste and works best in this recipe; however, you can use an alternative chili sauce, such as garlic chili paste, sambal, or sriracha if needed.
  • Soy Sauce – To add some saltiness to the sauce. You can use regular or low-sodium soy sauce, or swap it for tamari or coconut aminos if needed.
  • Honey – To add a hint of sweetness to the sauce. The recipe calls for honey, but brown sugar will also work.
  • Sesame Oil – To cook the chicken and add some healthy fats. The recipe calls for regular or toasted sesame oil, but olive oil or avocado oil will also work.
  • Corn Starch – To thicken the gochujang sauce.
  • Ginger – To flavor the sauce. The recipe calls for fresh ginger, but you can use ground ginger if preferred. See the notes section of the recipe card for details.
  • Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
  • Rice – To add some complex carbohydrates. While any white rice will work, a medium-grain glutinous rice, such as sushi rice, works best.
  • Vegetables – To add some fiber and color. The recipe calls for cucumber and carrots, but green cabbage, bok choy, and bean sprouts would also work well.
  • Green onions – To add some crunch and color, although optional.
  • Sesame Seeds – Some toasted sesame seeds to serve, although optional.

Dietary Adaptions

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

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

Cast-iron skillet with seared boneless chicken thighs.
Cast-iron skillet with seared chicken thighs covered in gochujang sauce.

Red’s Nutrition Tip

I opted to use chicken thighs for this gochujang chicken, as I think they provide better flavor. That said, you can certainly use chicken breasts if preferred. In fact, the nutritional differences between chicken breasts and chicken thighs are much fewer than most people think.

Serving Suggestions

These gochujang chicken bowls are a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

  • To make it higher in protein, add an additional 1/2 pound of chicken thighs to the recipe.
  • To make it lower in fat, swap the chicken thighs for chicken breast or lean ground chicken.
  • To make it lower in carbs, swap the white rice for cauliflower rice.
  • To make it higher in fiber, swap the white rice for brown rice, and add some more high-fiber vegetables such as broccoli and cabbage.
Close up of gochujang chicken thighs on a bed of white rice with sliced carrots, cucumber, green onion, and sesame seeds in a dark grey bowl on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the chicken, rice, and extra sauce can be stored together in an airtight container in the fridge for up to 4 days. The veggies can be stored in a separate airtight container for up to 5 days.

To Freeze: Once cooled, the chicken, rice, and extra sauce can be stored together in an airtight container in the freezer for up to 3 months. The veggies cannot be frozen.

To Reheat: Once thawed, the rice and chicken can be reheated in the microwave for 2-3 minutes or until warm. The veggies can be added to the bowls once reheated.

More Chicken Bowls:

About Stephanie

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

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