Stephanie Kay Nutrition

Real Food for Real Life

Brown Rice vs. White Rice: Which is Healthier?

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

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

Table of contents

The Difference Between Brown Rice and White Rice

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

All whole grains, including rice, contain three integral parts: the bran, the germ, and the endosperm. The bran is the outer skin of the edible kernel and contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, healthy fats, and minerals, and stimulates growth; and the endosperm contains mostly starchy carbohydrates, proteins, and small amounts of vitamins and minerals (1).

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

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

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

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

Brown Rice vs. White Rice Nutrition

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

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

Calories

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

Protein

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

Fat

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

Carbohydrates

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

Fiber

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

Sugar

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

Micronutrients

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

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

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

Antinutrients

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

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

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

Glycemic Index

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

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

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

Arsenic Content

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

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

FAQs

Can I eat rice every day?

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

Which rice is best for weight loss?

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

Should I stop eating rice to lose belly fat?

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

So, is brown rice healthier than white rice?

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

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

The Bottom Line

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

10 Benefits of Eating Local Food

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

Woman buying locally grown produce at the farmers market.

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

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

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

The Benefits of Eating Local

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

1. Local food is fresher.

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

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

2. Local food contains more nutrients.

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

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

3. Local food supports your seasonal needs.

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

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

4. Local food produces less waste.

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

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

5. Local food promotes a safer food supply.

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

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

6. Eating locally promotes variety.

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

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

7. Eating locally supports the local economy.

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

8. Eating locally supports sustainable agriculture.

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

9. Eating local supports mindful eating.

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

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

10.  Eating local gives power to the consumer.

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

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

The Bottom Line

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

Butternut Squash Casserole

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

Butternut quash casserole in a white casserole dish.

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

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

Butternut squash casserole recipe with a serving spoon.

Why You’ll Love It

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

Ingredients for Butternut Squash Casserole

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

Dietary Adaptions

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

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

How to Make Butternut Squash Casserole

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

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

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

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

Red’s Nutrition Tip

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

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

What To Serve It With

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

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

What meat or fish goes with butternut squash casserole?

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

Can butternut squash casserole be made ahead?

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

What can I use instead of butternut squash?

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

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

Storage + Reating

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

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

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

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

More Butternut Squash Recipes:

Apple and Brie Stuffed Chicken

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

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

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

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

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

Why You’ll Love It

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

What You’ll Need

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

Dietary Adaptions

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

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

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

How to Make Apple and Brie Stuffed Chicken

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

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

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

What to Serve it With

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

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

Red’s Nutrition Tip

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

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

What apples go well with brie cheese?

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

At what temperature is stuffed chicken done?

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

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

Storage + Reheating

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

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

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

More Brie and Chicken Recipes:

Chocolate Protein Pancakes

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

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

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

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

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

Why You’ll Love This Protein Pancake Recipe

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

Protein Pancakes with No Banana or Oats

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

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

Dietary Adaptions

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

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

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

How to Make Chocolate Protein Pancakes

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

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

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

Red’s Nutrition Tip

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

Are protein pancakes healthy?

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

Can I just add protein powder to pancake mix?

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

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

Variations and Tips for the Best Protein Pancakes

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

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

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

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

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

Storage + Reheating

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

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

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

More Healthy Pancake Recipes:

Healthy Pumpkin Muffins

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

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

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

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

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

Why You’ll Love These Healthy Pumpkin Muffins

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

Ingredients for Healthy Pumpkin Muffins

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

Dietary Adaptions

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

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

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

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

How to Make Healthy Pumpkin Muffins

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

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

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

Red’s Nutrition Tip

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

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

Tips for the Best Healthy Pumpkin Muffins

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

Optional Add-Ins

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

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

Storage + Reheating

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

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

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

More Healthy Pumpkin Recipes:

 

 

Tofu Sandwich

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

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

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

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

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

Why You’ll Love This Tofu Sandwich Recipe

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

Tofu Sandwich Ingredients

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

Dietary Adaptions

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

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

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

How to Make Tofu Sandwich Meat

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

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

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

Red’s Nutrition Tip

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

More Vegetarian Sandwich Recipes:

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

Is tofu deli meat healthy?

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

Can tofu be used as meat?

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

Can I cook the tofu in a pan?

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

A tofu sandwich recipe served on a plate with chips.

Storage

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

More Tofu Recipes:

Apple Pie Baked Oatmeal

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Filled with rolled oats, cinnamon, pecans, fresh apple, and a touch of maple syrup, this apple pie baked oatmeal is a naturally sweetened and high-fiber breakfast that will keep you fueled and full until lunch.

Slice of apple pie baked oatmeal with Greek yogurt, maple syrup, and chopped apples on a white plate with a gold fork and a side of pecans.

Consuming a well-balanced breakfast, complete with protein, fiber, and healthy fats, is a great way to ensure you are fueled for the day ahead, and oatmeal is a great way to do exactly what.

Fortunately, you don’t need to stand over a hot stove every morning when you can make a batch of this apple pie baked oatmeal for the whole week. Just add all the ingredients to a bowl, give it a good mix, then pour the batter into a baking pan, bake it in the oven, and come back to a fragrant apple pie-inspired breakfast you can store in the fridge and enjoy for many mornings to come.

Close up of apple pie baked oatmeal in a white baking dish with a small bowl of chopped pecans on the side.

Why I Love Baked Oatmeal

  • Easy – These apple pie baked oats are so easy to make even the most beginner of cooks can make this recipe.
  • High in Fiber – The combination of rolled oats and apples ensures that this dish contains over 7 grams of fiber per serving.
  • Versatile – These oats can be eaten hot or cold, on their own, or with toppings of your choice making them perfect for a weekend brunch or a grab-and-go weekday breakfast.
  • Great for Meal Prep – This apple pie baked oatmeal keeps well for up to 5 days in the fridge and 3 months in the freezer, making it a great meal prep idea.
Ingredients for apple pie baked oatmeal: rolled oats, fresh apples, pecans, cinnamon, nutmeg, cloves, baking powder, salt, butter, egg, maple syrup, and milk.

Ingredients for Apple Baked Oatmeal

  • Rolled Oats – Be sure to use rolled oats or old-fashioned rolled oats, quick-cooking oats and steel-cut oats are not recommended.
  • Apples – Because you can’t make apple pie baked oatmeal without apples. Seasonal, local, fresh apples will provide the best texture and flavor, but you can truly use any type of red apple you like.
  • Pecans – To add some crunch and healthy fats.
  • Spices – A combination of cinnamon, nutmeg, and cloves to ensure the baked oatmeal is filled with apple pie spices.
  • Milk – To cook the oats and add some protein. You can use regular milk or non-dairy milk of your choice.
  • Egg – To help bind the apple pie baked oats.
  • Vanilla Extract – To add flavor and enhance the sweetness.
  • Maple Syrup – To add some natural sweetness and flavor, you could use brown sugar if you prefer.
  • Butter – For greasing and to add some healthy fats.
  • Baking Essentials – Some baking powder and salt to ensure the oats are light and fluffy.
White bowl with egg, melted butter, vanilla extract, and maple syrup.
Mixed wet ingredients for apple pie baked oatmeal.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk or non-dairy milk of your choice and swap the butter for coconut oil.

To Make it Egg-Free: Swap the egg for a flax egg.

Large white bowl of rolled oats, chopped pecans, cinnamon, nutmeg, cloves, baking powder, and salt.
Mixed wet and dry oat mixture.

How to Make Apple Baked Oatmeal

  1. Mix the wet ingredients. Add the egg, maple syrup, vanilla, melted butter, and milk to a bowl and whisk until well combined.
  2. Mix the dry ingredients. Combine the oats, chopped pecans, cinnamon, nutmeg, cloves, baking powder, and salt in a large bowl and stir to combine.
  3. Mix the batter. Add the wet ingredients to the dry ingredients, stir to combine, and then fold in diced apples.
  4. Bake until golden. Transfer the oatmeal mixture to a greased baking pan and bake at 375°F for 35-40 minutes or until golden brown.
  5. Serve and enjoy!

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

Mixed batter for baked oatmeal with chopped apples on top.
Mixed batter for apple pie baked oatmeal.

Best Apples for Baked Oatmeal

While you can truly make apple pie baked oatmeal with any apple, however, much like apple pie, certain fresh apples have a better texture once baked. For the best results, I recommend using the following apples for baked oats:

  • Cortland
  • Braeburn
  • Northern Spy
  • Pink Lady
  • Honeycrisp
  • Golden Delicious
  • Jonagold
  • Gala
Apple pie baked oatmeal batter in a baking dish.
Apple pie baked oatmeal batter in a baking dish with sliced apple on top.

Red’s Nutrition Tip

While this recipe contains 21 grams of sugar per serving, most of the sugar content in the recipe is from natural sugars present in the apples and milk. In fact, there is little added sugar in this recipe from the maple syrup, roughly 1/2 tablespoon, which is less than 7 grams per serving to be precise. Not to mention, it contains over 7 grams of fiber per serving. The distinction between natural and added sugar is important to consider when reviewing nutrition facts.

Baked apple cinnamon baked oatmeal in a casserole dish with a gold serving spoon.

Serving Suggestions

While the apple cinnamon baked oatmeal can be enjoyed on its own, serving it with toppings or sides can ensure you’re eating a heartier and more filling breakfast.

  • To increase the protein content, serve the baked oatmeal with milk, yogurt, Greek yogurt, or skyr on top, or with a side of cottage cheese or eggs.
  • To increase the fiber content, serve the baked oatmeal with additional diced apples or other fruit of your choice.
  • To add flavor and texture, serve the baked oatmeal with a drizzle of maple syrup, a bit of brown sugar, chopped pecans or walnuts, or a sprinkle of chocolate chips.
  • To turn it from a breakfast into a sweet snack or treat, serve the baked oatmeal with a dollop of vanilla ice cream or whipped cream on top.
Sliced apple cinnamon baked oatmeal.

Storage

To Store: Allow the baked oatmeal to cool completely and then cover with aluminum foil or plastic wrap or transfer it to an airtight container and store in the fridge for up to 5 days.

To Freeze: To freeze baked oatmeal whole, cool completely, then cover the baking dish with plastic wrap and/or aluminum foil and then place the entire baking dish in a freezer-safe bag. To freeze leftovers or individual portions, transfer the baked oatmeal to an airtight container and place it in the freezer. Baked oatmeal can be frozen for up to 3 months.

To Reheat: To reheat baked oatmeal whole, allow it to thaw completely, and then cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place a thawed portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes.

Baked apple cinnamon baked oatmeal on a plate with syrup, Greek yogurt, and fresh apple on top.

More Baked Oatmeal Recipes:

 

 

How to Track What You Eat

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Tracking calories is a common recommendation for weight loss, however, there are many ways to track what you eat. From journaling to photos to macros, there are many methods of tracking that can help you improve your eating habits and relationship with food. Here are some tips on how to track your food and some tools that can help you do so.

Woman with iPhone open to a calorie tracking app in the kitchen and prepared food on a the counter.

Table of contents

The Benefits of Tracking Food

Research shows that people often underestimate their food intake, sometimes by as much as 30 to 50 percent (1). While most people know an overflowing plate of food is high in calories, many people do not recognize that even whole foods can be high in calories and, therefore, often misjudge portions, which leads to consuming more calories than intended.

For this reason, food tracking is a great tool for weight loss, however, there are many uses for and benefits of food journaling beyond weight. In fact, tracking what you eat and drink can help to create awareness around your food choices, create accountability, show you what you are doing well, and identify areas of opportunity in your eating habits.

In addition to weight loss, tracking your food can help with gaining weight, maintaining weight, building muscles, improving athletic performance, identifying digestive issues, food allergies and intolerances, and identifying emotional eating behaviors and triggers.

Infographic on how to track your food: what you ate, when you ate, where you ate, who you ate with, how much you ate, and how you felt.

How to Track Your Food

There are many ways to track your food intake, from journaling to digital apps, however, exactly what you track is important. Healthy eating is about more than simply what you eat; when, where, why, with whom, and how much you eat can have a massive impact on your eating habits.

Whether your goal is to lose weight, solve digestive issues, eat more intuitively, or become more aware of your food choices, the information you include in your food journal can have a major impact on your progress. Here are some things you should consider tracking:

  • What You Ate – Track exactly what you eat and drink throughout the day and be as detailed as possible. Track the primary ingredients, as well as cooking oils, sauces, condiments, and beverages.
  • When You Ate – Track the time of day that you eat. Don’t forget to track snacks and nibbles, as well as meals.
  • Where You Ate – Track where you eat your meals and snacks. Note whether you ate at the dinner table, on the couch, at your desk, or in the car.
  • Who You Were With – Track whether you eat alone or with other people. If you were with others, list who you were with.
  • How Much You Ate – Track how much you eat. This can be measured by the hand portion size method, by volume (e.g., 1/2 cup, 1 tablespoon, and 1 teaspoon), or by weight (e.g. 100 grams and 3 ounces).
  • How You Felt Before and After – Track how you are feeling physically and mentally before and after you eat. How hungry are you? Are you happy, sad, stressed, or bored? How full are you? The hunger-fullness scale is a helpful tool for this and is particularly important for individuals working on mindful eating behaviors.

The more information you track the more data you will have to identify eating patterns and adjust your plan as needed to support your goals. In fact, you might be surprised to learn that when you eat, where you eat, and who you eat with can impact what and how much you eat.

Infographic on ways to track what you eat: food journal in a notebook, digital file or spreadsheet, pictures, hand portions, calorie counting, and macro counting.

6 Ways to Track What You Eat

Depending on your personal health goals, here are some different ways to track your food:

1. Journal

One of the simplest ways to track food is to use a pad of paper or notebook to keep a food journal. Much like a personal diary, using pen and paper, you can note down what, when, where, why, with whom, and how much you ate, and how you felt before and after. This method is simple to execute and easy to adhere to long term.

2. File or Spreadsheet

In addition to a paper food journal, you can use a Word document and Excel spreadsheet to track your food. This method is helpful for more digitally inclined individuals or people who find themselves on their computer or phone all day long.

3. Pictures

If you’re more visual, taking a photo of your meals and snacks is another simple and effective way to track your food. With the snap of a button, you can create a visual food diary of what you ate, as well as when and where. While you can certainly keep these in your phone’s camera roll, there are also several food tracking apps that allow you to take and store pictures of your meals in a detailed manner.

4. Hand Portion Tracking

The hand portion size method is a food tracking method that allows you to roughly track how much you are eating without weighing or measuring your food. By using your hand as a guide for portion sizes, you can estimate your personal portion size and track how many portions of each macronutrient you eat per day. This method is simple to understand, easy to execute, can help with portion control, and even support a weight loss goal without counting calories.

5. Calorie Counting

The calorie counting method allows you to set and track a certain number of calories to eat each day based on your height, weight, age, activity level, and goal. Of all food tracking methods, calorie counting is the most accurate for creating a calorie deficit, as it requires that all food and drinks consumed be weighed or measured. While this allows for maximal precision and can be very educational for some, it can be stressful and can be too time-consuming for others. Most calorie tracking apps also track nutritional values and many can track physical activity if desired.

6. Macro Counting

Macro counting is a form of calorie counting where calories are divided between the three macronutrients: protein, carbohydrates, and fats. Rather than only counting calories, a set number of grams is attributed to each macronutrient. Macro counting is even more detailed than calorie counting and can be particularly helpful for athletes, to ensure they are properly fueling for their sport, or individuals with specific body composition goals, such as bodybuilders. This method of tracking also requires the weighing and measuring of all food and drinks, however, it allows the individual to track nutritional information most precisely, including total calorie, protein, carbohydrate, fat, fiber, sugar, and micronutrient intake.

What apps track what you eat?

There are hundreds of different apps you can use to track your food, however, these are my top recommendations:

  • Ate – The Ate app is a food journaling app that allows you to take photos of your meals and add written notes. This app is great for individuals who have never tracked their food or individuals looking to prioritize mindful eating without tracking calories. By simply taking a photo of your meal, you can easily track what you ate, how much you ate, and when you ate, which can help to identify eating habits, increase mindful eating behaviors, and identify potential areas of opportunity.
  • Tally – The Tally app is designed to track anything but can easily be used to track what you eat. By setting daily tallies to reflect portions of protein, carbohydrates, fats, fruits, and vegetables, you can track the number of portions you are consuming per day. This app is great for individuals looking to create more balanced meals and/or ensure they are consuming adequate amounts of each macronutrient. the Tally app is incredibly easy to use and can help to take the stress out of tracking your food.
  • MyFitnessPal – The MyFitnessPal app is great for individuals looking to count calories and/or track macros. It has a barcode scanner and a large food database, allowing you to track almost any food on the market, and you can easily add your own recipes in a few simple steps. This app is particularly helpful for individuals looking to gain weight, lose weight, maintain weight, or gain muscle as it allows the user to track food in a more detailed manner. MyFitnessPal offers a free version, which includes ads, and a paid version, which is ad-free and includes additional premium features.
  • Carbon – The Carbon app is more than a calorie counter, it’s an intuitive diet coaching app. Much like MyFitnessPal, Carbon utilizes an easy-to-use food tracker with a large database of foods and allows the user to create custom foods and recipes. However, unlike other calorie-counting apps, Carbon offers a science-based coaching system that analyzes the user’s weekly progress via scheduled check-ins and adjusts calorie and macro targets based on progress. Moreover, the app allows the user to dictate their desired rate of progress, as well as any dietary preferences. Although there is a monthly fee for this app, it comes at a fraction of the price of one-on-one coaching.
Infographic on how to select the best method or food tracking app for your personal goals: journaling vs. hand portion tracking vs. calorie tracking apps vs. macro counting apps.

How to Select the Best Food Tracking Method For You

The “best” food tracking method is completely subjective; it depends on the individual and their goal. When selecting a tracking method, it is important to select a method that you understand and find informative, educational, and easy to adhere to. It’s also important to avoid methods that cause stress, you find overly time consuming, or trigger any emotional or disordered eating behaviors. In general:

A food journal is great for:

  • Fostering a healthy relationship with food
  • Focusing on hunger cues
  • Identifying eating patterns
  • Identifying food triggers
  • Addressing digestive issues
  • Long-term use

Hand portion tracking is great for:

  • Ease and convenience
  • Learning about portion sizes
  • Estimating calorie intake
  • On-the-go, busy people
  • Most body composition goals

Calorie/macro counting is great for:

  • Ensuring maximum precision
  • Number-oriented individuals
  • Athletes or individuals with advanced needs
  • Learning about calories
  • Short-term use

It should also be noted that you can stop tracking or switch tracking methods at any time. If you start tracking with a paper food diary and decide you want something more detailed, you can switch to calorie or macro counting at any time, and vice versa.

If you are unsure of what tracking method to use or how to track your food for your personal goals, it is best to work with a registered dietician to create a personalized plan.

The Bottom Line

Whether you’re trying to lose weight or determine the root cause of your digestive issues, there are many ways to track your food and the benefits of doing so. A food journal, calorie counting, and macro counting are all great ways to track food intake, support your health goals, and create better eating habits. The best approach to tracking your food is one that you feel comfortable doing, supports your mental health, and can easily adhere to.

Thai Chicken Noodle Soup

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Turn chicken curry into chicken noodle soup with this Thai chicken noodle soup recipe. Filled with rice noodles, chicken, and veggies, this quick and easy meal is perfect for a cozy lunch or dinner.

A bowl of Thai chicken noodle soup with rice noodles wrapped around chopsticks.

Curries are one of my favorite cold-weather meals because they are creamy, spicy, and full of flavor. I’ve shared lots of Thai-inspired curry recipes on my website before, so this is just another fun recipe to add to the repertoire.

The thing I love most about this particular recipe is that it’s so easy to make and yet it packs so much flavor. Not to mention, it’s super versatile. Once you’ve got the basics down you can mix and match the type of curry paste, noodles, and vegetables to create your own version of this Thai chicken noodle soup!

Close up of a bowl of Thai chicken noodle soup with rice noodles.

Why You’ll Love This Soup

  • Cozy – Full of spices and warming flavors, this chicken noodle soup is a cozy and comforting meal.
  • High in Protein – With 25 grams of protein per serving, it’s a protein-packed meal.
  • Full of Veggies – This Thai chicken noodle soup is full of veggies making it a fiber-rich meal.
  • Made in One Pot – This soup is made in one pot to ensure cleanup is quick and easy.
Ingredients for Thai chicken noodle soup: rice noodles, chicken breasts, coconut milk, red curry paste, mushrooms, onion, garlic, ginger, carrots, bell pepper, and lime.

Thai Chicken Noodle Soup Ingredients

  • Chicken – You can use raw chicken breasts, leftover chicken, or rotisserie chicken in this recipe. See the notes section in the recipe card for details.
  • Noodles – While rice noodles work best in this recipe, you can also use egg noodles if desired.
  • Veggies – A combination of onion, carrots, red bell pepper, and mushrooms adds color and fiber to the soup.
  • Garlic and Ginger – To add flavor and fragrance to this chicken noodle soup.
  • Curry Paste – You can use Thai red curry paste or Thai green curry paste.
  • Chili – While optional, a red Thai chili will increase the heat level of the soup.
  • Broth – You can use chicken stock, chicken broth, or vegetable broth.
  • Coconut Milk – You can use light or full-fat coconut milk.
  • Fish Sauce – While optional, a dash of fish sauce helps to season the soup.
  • Cilantro – Some fresh cilantro to add some greens and brightness to the chicken noodle soup. If you’re not a fan of cilantro, you could use some baby spinach instead.

Dietary Adaptions

To Make it Gluten-Free: While most curry pastes are naturally gluten-free, read your curry paste label to be sure.

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

To Make it Low-Sodium: Use low-sodium chicken broth.

To Make it Low-Fat: Use light coconut milk.

Pot of Thai chicken soup with chicken broth with Thai red curry paste, coconut milk, vegetables, and rice noodles.
Pot of Thai chicken soup with chicken broth with Thai red curry paste, coconut milk, vegetables, rice noodles, and chicken on top.
Pot of Thai chicken soup with chicken broth with Thai red curry paste, coconut milk, vegetables, rice noodles, and chicken and fresh cilantro on top.

How to Make Thai Chicken Noodle Soup

  1. Sautée the veggies. Add the onion, carrots, red bell pepper, mushrooms, garlic, and ginger to a large pot and cook until tender.
  2. Add the curry paste. Add the curry paste to the pot and stir to coat the vegetables.
  3. Add the broth and chicken. Pour the chicken broth into the pot and add the raw chicken, bring to a boil, and simmer until the chicken is cooked.
  4. Shred the chicken. Once the chicken is cooked, remove it from the pot, and shred it into bite-size pieces.
  5. Add the noodles. Add the rice noodles to the pot of broth and cook until partially cooked through.
  6. Add the coconut milk and shredded chicken. Pour the can of coconut milk into the pot, add the shredded chicken, and fresh cilantro, and continue cooking the soup until the noodles are tender.
  7. Serve and enjoy!

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

Red’s Nutrition Tip

This Thai chicken soup is a balanced meal with protein, fiber, complex carbohydrates, and healthy fat. At 567 calories per serving is a hearty, healthy, and filling meal. If you’d like to reduce the calorie content of this soup, simply use light coconut milk instead of full-fat coconut milk.

Large pot of Thai chicken noodle soup with cilantro on top, a side of lime wedges, and a grey tea towel.

Variations & Tips

Here are some simple variations and tips for making the best Thai chicken noodle soup recipe:

Add curry paste to taste. Different brands and types of Thai curry paste have different flavors and spice levels, so feel free to adjust the amount of curry paste to suit your personal taste. If you like things spicy, add more, if you prefer a more subtle flavor, add less.

Cook the noodles separately. Although I cooked the noodles directly in the soup, you can cook the noodles separately and add them to the soup once it’s cooked.

Mix up the vegetables. You can use a wide variety of vegetables in this Thai chicken noodle soup. Although I used carrots, bell peppers, and mushrooms in my recipe, green beans, zucchini, cauliflower, broccoli, eggplant, snap peas, and snow peas would all work well. You can even use a frozen vegetable blend if you like.

Use shrimp or tofu. You can make this recipe pescatarian by swapping the chicken for shrimp, simply add the cooked shrimp to the soup when you add the noodles. You can make this recipe vegetarian by swapping the chicken for tofu, simply cook the tofu in a separate pan or roast it in the oven, then add it to the soup with the noodles.

More Thai-Inspired Recipes:

Two bowls of Thai chicken noodle soup served with cilantro and red chili with chopsticks and a side of lime wedges.

What are the best noodles to use?

I used pad Thai noodles in my recipes, however, you can use any style of rice noodles you enjoy. If using instant noodles, you will need to adjust the cooking time.

Can I cook the noodles in the soup?

Yes. This recipe cooks the noodles directly in the soup, for ease and convenience, however, you can cook the noodles separately if you prefer.

Can I make it in a slow cooker?

To make this Thai chicken noodle soup in a slow cooker, add all the ingredients, except the noodles, to a slow cooker and cook it on low for 5-6 hours or high for 3-4 hours. Once the chicken is cooked, remove it from the slow cooker, and shred it into pieces. Add the noodles to the slow cooker, turn it to high, and cook the noodles until tender. Then return the shredded chicken to the slow cooker, along with the coconut milk and cilantro, and stir it to combine.

Close of of spicy chicken noodle soup with rice noodles wrapped around chopsticks.

Storage + Reheating

To Refrigerate: Once cooled, transfer the soup to an airtight container, or separate containers, and store them in the fridge for up to 5 days.

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

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

More Chicken Soup Recipes:

Tortilla Egg Bake

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This tortilla egg bake is the perfect recipe for a quick and easy breakfast, lunch, or dinner. Serve it with toppings of your choice for a protein-packed and flavor-filled meal.

Two servings of tortilla egg bake in baking dishes with sliced avocado and cilantro.

Turn a humble tortilla into a crispy and crunchy Tex-Mex-inspired breakfast with these baked egg tortillas. This recipe requires very little effort, in fact, it’s so easy you can assemble the ingredients, pop it in the oven, go about your morning, and come back to a hearty and healthy breakfast in no time.

To be honest, this recipe is more of a concept than a recipe because it’s so easily customizable. Once you’ve got the tortilla and eggs, you can add any combination of veggies that you like and cover it with toppings of your choice. From tomatoes to black beans to avocado, the options for this baked egg tortilla are endless.

Close up of eggs baked in a tortilla.

Why You’ll Love It

  • Quick & Easy – Prepped in under 5 minutes, it’s perfect for a quick weekday breakfast.
  • Well-Balanced – These tortilla baked eggs are filled with protein, complex carbohydrates, fiber, and healthy fats to create a balanced meal.
  • Flavor-Packed – While simple these eggs are full of Tex-Mex-inspired flavor.
Ingredients for tortilla baked eggs: flour tortillas, bell pepper, eggs, crushed tomatoes, chili powder, avocado, cheese, and cilantro.

What You’ll Need

  • Tortilla – Use a large flour tortilla, ideally 7 to 8 inches in size.
  • Eggs – To add some protein and healthy fats.
  • Tomatoes – You can use fresh diced tomatoes, crushed tomatoes, or tomato sauce.
  • Chili Powder – To add a bit of spice, you can also use red pepper flakes or chili flakes.
  • Bell Pepper – The recipe calls for red bell pepper, but any color will work.
  • Green Onion – To add some bite, feel free to omit if you don’t like onion. You can also use a bit of white, yellow, or red onion.
  • Cheese – To make it nice and cheesy, cheddar, Monterey jack, and Havarti all work well.
  • Avocado – To add some healthy fats.
  • Cilantro – To add some freshness and greens.
  • Salt & Pepper – To season.

In addition to the above, you could also add black beans, bacon, sausage, chorizo, and/or other veggies of your choice.

Dietary Adaptions

To Make it Gluten-Free: Use a gluten-free tortilla or corn tortilla.

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

Flour tortilla in a white baking dish.
Flour tortilla with crushed tomatoes in a white baking dish.
Flour tortilla with crushed tomatoes and diced bell pepper in a white baking dish.

How to Make a It

This recipe is very easy to make, here’s what you’ll do:

  1. Add the tortilla to a baking dish.
  2. Top with tomatoes and veggies.
  3. Crack the eggs on top.
  4. Bake until the eggs are set, and the tortilla is golden and crispy.
  5. Add toppings and enjoy!

You can find the instructions in the recipe card below.

Flour tortilla with crushed tomatoes, diced bell pepper, and sliced green onion in a white baking dish.
Flour tortilla with crushed tomatoes, diced bell pepper, sliced green onion, and eggs in a white baking dish.
Flour tortilla with crushed tomatoes, diced bell pepper, sliced green onion, eggs, and shredded cheese in a white baking dish.

Red’s Nutrition Tip

If you’d like to increase the protein content of this dish, simply add some cooked bacon or sausage to the tortilla before adding the eggs.

Are wheat or corn tortillas better?

While you can use any type of tortilla for this recipe, flour tortillas work best. Wheat tortillas are slightly softer and bake well, while corn tortillas are a little heartier and may get a little extra crispy when baked. You can also use gluten-free tortillas if needed.

Eggs baked in a tortilla with veggies in a baking dish on a white background.

What Kind of Dish to Use

You can bake the tortilla eggs in a small square, round, or oval baking dish, or a small frying pan that is 1 to 2 inches deep. While you can use a large baking dish or frying pan, using a smaller one helps to hold the sides of the tortilla to ensure it gets crispy.

What to Serve with Tortilla Baked Eggs

This baked egg tortilla is delicious and nutritious on its own, but topping it with sour cream, hot sauce, and salsa would add lots of flavor. Additionally, serving it with a side of fresh fruit would help to increase the overall fiber content of the meal.

Two baking dihes with egg baked tortillas with a side of chilies, sliced avocado, and coffee.

Storage + Reheating

Once baked, you can store this egg tortilla bake in the fridge for up to 3 days. To reheat, warm it in the oven at 350°F for 5 minutes or in the microwave for 1-2 minutes.

More Egg Bake Recipes:

Cacao vs Cocoa: What’s the Difference?

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If you’ve been in the baking aisle, you’ve likely noticed that some packages are labeled cacao while others are labeled cocoa. So, what exactly is the difference? And is one healthier than the other? Here is everything that you need to know about cacao vs. cocoa.

Cacao vs Cocoa: What's the difference?

Table of contents

All dark chocolate is made from cacao beans, but not all cacao is chocolate. While cacao and cocoa start from the same place, their method of processing varies.

What’s the Difference Between Cacao and Cocoa?

Although the terms “cacao” and “cocoa” are used interchangeably, there is a difference between the two. Cacao refers to the raw material harvested from the cacao tree, while cocoa refers to the product created after the beans are finely ground into a powder and roasted.

The term cacao is typically used to identify beans from the Theobroma cacao tree; a plant that produces large pod-like fruits, which contain seeds in a white sticky, sweet, and tart pulp (1). When ripe, cacao pods are harvested and cracked open to remove the seeds, known as cacao beans. Once harvested, the beans are then transferred to heaps or bins, often covered with banana leaves, and left to ferment for several days (2). This process of fermentation helps to destroy the coat of the seed, kill the germ, and begin to develop a sweeter taste (3).

The fermented cacao beans are then dried in the sun for several days before being sorted for production. Any flat, germinated, moldy, or broken beans are sorted and removed, and all the good beans are sorted into sacks for further processing. The sorted beans are typically roasted unless a raw product is required, then crushed to create cacao nibs ready to make chocolate products (2).

Once the beans are fermented, dried, and roasted, they are minimally processed into cacao nibs to be used to create dark chocolate and chocolate products.

Although there is some variation within the chocolate industry, most experts use the term cacao to describe the pods, beans, or nibs, or any raw products made from the cacao bean prior to roasting, while the term cocoa is used to describe products after roasting. Cocoa is typically consumed as a drink or blended with sugar, milk, cocoa butter, and cacao to make chocolate.

Infographic of the difference between cacao vs. cocoa pronunciation, processing, taste, nutrients, and calories.

What about cacao powder vs. cocoa powder?

Cacao powder and cocoa powder are very similar, the only difference being the temperature used for processing. Cacao powder is made from raw cacao beans processed at a low temperature and then milled into a powder, while unsweetened cocoa powder is made from roasted cacao beans processed at a high temperature and then milled into a powder (4). Cacao powder tends to have a bitter taste, while cocoa powder is often alkalized during processing (or Dutch-processed) to reduce acidity and bitterness.

Cacao vs. Cocoa Nutrition

Here is a nutrition comparison of the calories, protein, fat, carbohydrates, fiber, sugar, and micronutrients of one tablespoon (5 grams) of cacao powder vs. cocoa powder (5, 6).

NUTRITION PER 5gCACAO POWDERCOCOA POWDER
Calories20 calories11 calories
Protein1.0 grams0.9 grams
Fat0.5 grams0.7 grams
Carbohydrate3.0 grams2.9 grams
Fiber2.0 grams1.9 grams
Sugar 0 grams0 grams
Potassium100 mg 76 mg
Calcium 0 mg6.9 mg
Iron 0.6 mg0.7 mg

Health Benefits of Cacao

Cacao is a good source of micronutrients and beneficial compounds, specifically:

  • Antioxidants – Cacao is a source of flavanols, a nutrient with antioxidant properties (7).
  • Minerals – Cacao is a good source of iron; one tablespoon of cacao powder contains 0.6 mg of iron and 1 ounce of a 70-85% dark chocolate bar contains 3.37 mg of iron (5, 8). Cacao is also a good source of trace minerals, including magnesium, selenium, manganese, and chromium, which are not listed on nutrition labels.
  • Protein – Cacao contains moderate levels of protein. Most notably, cacao contains an amino acid called tryptophan, which sends signals to your brain that help you relax (9).
  • Fiber – Cacao beans are also a decent source of fiber, containing 8.99 grams of fiber per 1-ounce serving of raw cacao nibs (10).

Generally speaking, the less processed the cacao the higher the levels of trace minerals and antioxidants (11). Moreover, dark chocolate has a higher cacao content and less added sugar than milk chocolate and, therefore, has a higher content of minerals.

FAQs

Which is healthier, cocoa or cacao?

Pure cacao powder contains more minerals and more antioxidants than cocoa powder; however, both options are nutritious and low in calories.

Are cacao and cocoa the same?

Cacao refers to cacao beans that have not been roasted, while cocoa refers to the powder and products produced after roasting.

What is the difference between 100% cocoa and 100% cacao?

100% cacao powder is made from ground raw cacao beans, while 100% cocoa powder is made from ground, roasted cacao beans. Cacao powder is typically found in health food stores, while cocoa powder can be easily found in grocery stores.

Can I substitute cacao powder for cocoa powder?

Yes. If a recipe calls for unsweetened cocoa powder but you only have cacao powder, you can certainly use it; just be aware that cacao has a much stronger taste, so you will likely need less of it. Cacao powder also absorbs less liquid than cocoa powder, so you may need to adjust the recipe accordingly. Remember, you can always add more, but you can’t take away, so it’s best to start with less and increase the amount as needed.

The Bottom Line

Although there is a difference between cacao and cocoa, there is a lot of variation between the two terms and the use is inconsistent.  Generally speaking, cacao products such as cacao nibs and cacao powder are made from raw cacao beans, while cocoa powder is made from roasted cacao beans. Cacao is the purest form of chocolate you can consume and is used to make dark chocolate and other chocolate products.

Spinach Artichoke Chicken Casserole

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Turn your favorite dip into a delicious dinner idea with this spinach artichoke chicken casserole recipe! This high-protein, low-carb, one-pan meal is perfect for a hearty and healthy weeknight meal.

Spinach artichoke chicken casserole in a white casserole dish with a gold serving spoon on a white background.

Casseroles make great family dinners because they are so easy to make and can easily serve a crowd. By simply combining delicious ingredients, adding them to a baking dish, and popping it in the oven you can create a family-friendly meal in under an hour that makes plenty of leftovers!

This spinach artichoke chicken casserole is a protein and fiber-packed meal that can be enjoyed on its own for a low-carb-meal, or paired with a side of complex carbohydrates, such as rice or pasta, for a healthy and balanced meal. If you like spinach artichoke dip, you’re going to love this recipe.

A serving of spinach artichoke chicken casserole with brown rice on a grey plate with a fork and glass of water.

Why You’ll Love This Recipe

  • Easy – Made in one pan, this casserole is very simple to prepare.
  • High in Protein – This spinach artichoke chicken casserole contains over 35 grams of protein per serving.
  • Low in Carbs – This low-carb recipe is a great option for specific dietary needs.
  • Great for Meal Prep – This casserole keeps well in the fridge and freezes making a great meal prep idea.
Ingredients for spinach artichoke chicken casserole: chicken breasts, frozen spinach, canned artichokes, sour cream cream cheese, parmesan, mozzarella cheese, onion powder, garlic powder, and salt.

Ingredients for Spinach Artichoke Chicken Casserole

  • Chicken – This recipe calls for skinless, boneless chicken breasts to ensure the chicken is tender and juicy, however, you can use chicken thighs if you prefer. See the recipe notes below for details.
  • Artichokes – You can use whole or quartered, jarred, or canned artichokes.
  • Spinach – You can use fresh or frozen spinach.
  • Sour Cream – You can use full-fat or low-fat sour cream. Alternatively, you can use Greek yogurt if needed.
  • Cream Cheese – You can use regular or whipped, full-fat, or low-fat cream cheese.
  • Parmesan Cheese – Be sure to use freshly grated parmesan cheese for the best results.
  • Mozzarella Cheese – To ensure the casserole is nice and cheesy.
  • Onion & Garlic – The recipe calls for onion powder and garlic powder to keep it simple, but you could use a whole sauteed diced onion and four garlic cloves if you prefer.
  • Salt & Pepper – To season the casserole.

Dietary Adaptions

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

To Make it Low-Fat: Use low-fat sour cream and low-fat mozzarella cheese.

Chicken breasts with salt and pepper in a white casserole dish.
Chicken breasts covered in spinach artichoke dip mixture in a white casserole dish.

How to Make Spinach Artichoke Chicken Casserole

  1. Season the chicken. Season each chicken breast with salt and pepper on both sides.
  2. Make the spinach artichoke mixture. Add the sour cream, cream cheese, parmesan, onion powder, garlic powder, salt, spinach, and artichoke hearts to a large bowl and mix until well combined.
  3. Add everything to a casserole dish. Add the chicken breasts to a casserole dish and cover with the spinach artichoke mixture.
  4. Cover with mozzarella. Sprinkle shredded mozzarella cheese over the top of the chicken and spinach artichoke mixture.
  5. Bake in the oven. Transfer the baking dish to the oven at 375°F and bake until the chicken is tender and juicy.
  6. Serve and enjoy!

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

Spinach artichoke marinated chicken breasts covered in mozzarella cheese in a white casserole dish.
Baked spinach artichoke chicken casserole in a white casserole dish.

Red’s Nutrition Tip

This recipe is full of healthy fats from sour cream, cream cheese, and mozzarella cheese, however, if you’d prefer a lower-fat or lower-calorie option, simply use low-fat sour cream, low-fat cream cheese, and skim mozzarella cheese instead.

What To Serve with this Chicken Casserole

This spinach artichoke chicken casserole is full of protein and healthy fats. To make it a more balanced meal, you can serve it with a source of complex carbohydrates, such as:

  • Pasta
  • Orzo
  • Noodles
  • Rice
  • Potatoes
  • Couscous
  • Cauliflower rice
Spinach chicken artichoke casserole in a baking dish with parsley and a serving spoon.

Can I use chicken thighs?

Yes, you can use skinless and boneless chicken thighs in this recipe. To add them to the casserole, simply sear them for 1-2 minutes per side before adding them to the dish, this helps to ensure they are tender and not rubbery when baked. See detailed instructions in the notes section of the recipe card below.

Close up of spinach artichoke chicken casserole.

Is it better to use fresh or frozen spinach?

You can use fresh or frozen spinach in this artichoke chicken casserole. To use fresh spinach, chop and sauté the spinach before adding it to the sour cream mixture. See detailed instructions in the notes section of the recipe card below.

Spinach artichoke chicken with brown rice on a plate.

Storage + Reheating

To Refrigerate: Once cooled, transfer the casserole to an airtight container and store it in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, allow the casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months. To freeze leftovers, place the portions in an airtight container(s) and store them in the freezer for up to 3 months.

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

More Chicken Casserole Recipes:

10 High-Protein Nuts

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Whether you’re trying to increase your protein intake or looking for more plant-based sources of protein, nuts are a good way to add more protein to your diet. From peanuts to pistachios to pine nuts, here is a list of the top high-protein nuts you can add to your diet today.

High protein nuts in small bowls on a dark background.

Table of contents

Although nuts are primarily a source of fat, nuts do contain moderate to low levels of protein and contribute to your daily protein intake. Calorie per calorie, nuts contain less protein than beans, lentils, or high-protein grains, a similar level of protein compared to seeds, and more protein than fruits and vegetables.

While nuts do contain protein, they do not contain all essential amino acids and are considered incomplete protein sources. For this reason, nuts are best consumed along with complete protein sources, such as meat or dairy, as paired with other plant-based protein sources if consumed as part of a vegetarian or vegan diet.

Whether you consume them raw, roasted, or in the form of nut butter, nuts are a great way to add more healthy fats, fiber, and protein to your diet in conjunction with other high-protein foods.

Infographic ranking of high protein nuts: peanuts, almonds, pistachios, cashews, pine nuts, walnuts, Brazil nuts, hazelnuts, and pecans.

List of Protein-Rich Nuts

Here is a list of the most popular high-protein nuts, ranked from highest to lowest protein content per serving.

1. Peanuts

Despite their name, peanuts are not related to tree nuts and are rather part of the legume family along with lentils, beans, and soy. Peanuts grow below ground as the fruit of the peanut plant and are one of the most consumed nuts in the United States. Peanuts are a rich source of fat, carbohydrates, and protein, as well as potassium, phosphorus, and magnesium. Peanuts can be consumed raw, roasted, salted, or unsalted, or in the form of peanut butter, and can be used in sweet dishes, such as cookies, or savory dishes, such as stews.

Nutrition Facts of Peanuts, per 1-ounce serving of raw peanuts (1)

  • Protein: 6.58 grams
  • Fat: 12.28 grams
  • Carbs: 7.51 grams
  • Fiber: 2.27 grams

2. Almonds

While referred to as nuts, almonds are in fact seeds that grow as fruit of the almond tree. Almonds grow in a shell; however, the shell is usually removed when sold and almonds can be purchased whole, sliced, slivered, raw, roasted, or salted in most grocery stores. In addition to being sold as nuts, almonds are also used to make almond milk, butter, oil, flour, and paste. Almonds are a good source of fiber and monounsaturated fats, and the skin is a good source of antioxidants (2). Whole almonds are great for high-protein snacks, while almond flour is a great way to add a boost of protein and healthy fats to baked foods such as muffins or pancakes.

Nutrition Facts of Almonds, per 1-ounce serving of whole, raw almonds (3)

  • Protein: 6.07 grams
  • Fat: 14.49 grams
  • Carbs: 5.67 grams
  • Fiber: 3.06 grams

3. Pistachios

Pistachios are a member of the cashew family, grow in trees, have a slight green color, and a slightly sweet taste. Pistachios are one of the lowest-calorie and highest-protein nuts, with a much higher calorie-to-protein ratio than that of most nuts. They also contain a higher ratio of essential amino acids to protein than other nuts, which are important heart-healthy nutrients (4). Pistachios can be purchased shelled or unshelled, salted or unsalted, and a great for snacking, baked goods, like cookies, or savory dishes, like salmon.

Nutrition Facts of Pistachios, per 1-ounce serving of raw pistachio nuts (5)

  • Protein: 5.81 grams
  • Fat: 12.76 grams
  • Carbs: 7.85 grams
  • Fiber: 1.98 grams

4. Cashews

Cashews are the seed of the tropical cashew tree and the accessory to the cashew apple fruit. Cashews have a rich and buttery taste, fatty texture, and are a good source of unsaturated fats, copper, magnesium, manganese, and zinc. Cashews can be found raw, roasted, salted, or unsalted, and are also used to make cashew milk and cashew butter. Cashews are a great addition to trail mix, granola, and salads, such as curried chicken salad.

Nutrition Facts of Cashews, per 1-ounce serving of raw cashews (6)

  • Protein: 4.93 grams
  • Fat: 11.03 grams
  • Carbs: 10.29 grams
  • Fiber: 1.16 grams

5. Pine Nuts

As the name implies, pine nuts are edible seeds that come from various species of pine cones. In addition to being high in protein, these small white nuts are rich in omega-3 fatty acids, magnesium, and iron. Pine nuts are a healthy protein-rich snack that can be consumed raw or roasted, they can also be added to salads, or blended into sauces such as pesto and used in pasta or as a spread in a sandwich.

Nutrition Facts of Pine Nuts, per 1-ounce serving of raw pine nuts (7)

  • Protein: 4.45 grams
  • Fat: 17.38 grams
  • Carbs: 5.27 grams
  • Fiber: 1.11 grams

6. Walnuts

Walnuts are seeds from the fruit shell that grows on a walnut tree, also known as genus Juglans. Walnuts have a distinct brain-like shape and contain more omega-3 fats, specifically alpha-linolenic acid (ALA), and fewer carbohydrates than any other nut. Walnuts have a mild, earthy, and slightly tangy flavor, and are sold in their shell, or shelled in whole or half pieces. With their hearty texture and high protein content, chopped walnuts are a great addition to baked goods, such as muffins, and vegetarian dishes such as lentil loaf or meatless pasta sauces.

Nutrition Facts of Walnuts, per 1-ounce serving of raw, English walnut halves (8)

  • Protein: 4.14 grams
  • Fat: 19.76 grams
  • Carbs: 3.09 grams
  • Fiber: 1.47 grams

7. Brazil Nuts

Not only are Brazil nuts one of the highest protein nuts, but they are the largest in size, as their large, oblong shape, helps them stand out in the bowl of mixed nuts. Brazil nuts come from a rainforest tree and grow in hard-shelled fruits that resemble coconuts. Along with protein and healthy fats, Brazil nuts are a significant source of selenium, as just one Brazil nut provides 175% of the daily value. Pair Brazil nuts with dried fruit for a sweet and savory office snack full of protein, healthy fats, carbohydrates, and micronutrients.

Nutrition Facts of Brazil Nuts, per 1-ounce serving of dried, unblanched, Brazil nuts (9)

  • Protein: 4.05 grams
  • Fat: 19.02 grams
  • Carbs: 3.32 grams
  • Fiber: 2.13 grams

8. Hazelnuts

Hazelnuts, also known as filberts, are the fruit of the hazel tree and have a distinctly round shape. Hazelnuts are crunchy with a rich taste and are commonly paired with chocolate or cocoa powder in desserts or to make sweet spreads, such as Nutella. In addition to being a good source of protein, hazelnuts are also a good source of omega-3 fats and antioxidants in the form of vitamin E.

Nutrition Facts of Hazelnuts, per 1-ounce serving of raw hazelnuts or filberts (10)

  • Protein: 3.83 grams
  • Fat: 15.17 grams
  • Carbs: 7.51 grams
  • Fiber: 2.38 grams

9. Pecans

Pecans are nuts from hickory trees native to the Southern United States and Northern Mexico. These high-fat nuts are high in calories and contain a moderate level of protein. Pecans are also a good source of micronutrients, namely copper, thiamine, and zinc, monounsaturated fatty acids, and contain antioxidants in the form of vitamin A. Pecans are delicious in baked goods, such as granola and baked oatmeal, or as a simple snack.

Nutrition Facts of Pecans, per 1-ounce serving of raw pecan halves (11)

  • Protein: 2.82 grams
  • Fat: 20.78 grams
  • Carbs: 3.60 grams
  • Fiber: 1.64 grams

10. Macadamia Nuts

Although macadamia nuts are the lowest protein-containing nut, they do contain some protein. Macadamia nuts are indigenous to Australia and are primarily a source of healthy fats, carbohydrates, and fiber, and are particularly high in manganese. Macadamia nuts are commonly sold raw and shelled and are also used to make macadamia nut milk, a popular, yet pricey, non-dairy milk alternative.

Nutrition Facts of Macadamia Nuts, per 1-ounce serving of raw macadamia nuts (12)

  • Protein: 2.21 grams
  • Fat: 18.40 grams
  • Carbs: 6.83 grams
  • Fiber: 2.15 grams

Ranking of High-Protein Nuts per Serving

NutProtein per 1 ounceCalories per 1 ounce
Peanuts6.58 grams167 calories
Almonds6.07 grams177 calories
Pistachios5.81 grams170 calories
Cashews4.93 grams160 calories
Pine Nuts4.45 grams195 calories
Walnuts4.14 grams207 calories
Brazil Nuts4.05 grams187 calories
Hazelnuts3.83 grams182 calories
Pecans2.82 grams213 calories
Macadamia Nuts2.21 grams202 calories

All nutrition data is based on FoodData Central.

FAQs

Which nut is highest in protein?

Peanuts are the highest protein nut containing 6.58 grams of protein per 1-ounce serving. Peanuts are closely followed by almonds and pistachios, which contain 6.07 and 5.81 grams of protein per 1-ounce serving respectively.

What nuts are high in protein and low in calories?

Peanuts, almonds, and pistachios have the highest protein-to-calorie ratio as they contain more protein and fewer calories from carbohydrates and fat than any other nuts.

What is the portion size of nuts?

The recommended portion size of nuts is 1 ounce (28 grams) or roughly one small, cupped handful.

In addition to nuts, there are many high-protein seeds, specifically hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, and chia seeds, which can be paired with protein-rich nuts to ensure you’re eating more protein throughout the day.

The Bottom Line

While nuts are primarily a source of fat and carbohydrates, certain nuts contain higher levels of protein than other plant foods. Peanuts, almonds, and pistachios top the list of high-protein nuts and seeds and are a good way to add more protein to your diet.

Beet Pasta

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Turn roasted beets into a rich and creamy pasta sauce with this beet pasta recipe. You can serve this pasta sauce with any pasta you like for a fun and family-friendly weeknight meal.

Beet pasta with feta cheese and parsley on top in a white bowl.

This bright pink pasta recipe, also known as Barbie pasta, was popularized on TikTok, and I just decided to make a version of my own. While the original recipe by Kat Clark used Greek yogurt, and other recipes have used goat cheese, cottage cheese, and sour cream, I think feta cheese is the perfect salty pairing to sweet roasted beets.

Not only do these flavors pair particularly well but the addition of feta cheese helps to add a little boost of protein to this creamy beet pasta at the same time. Whether you choose to eat it as a vegetarian main course or a side dish to grilled meat, this colorful beet pasta sauce is a fun way to mix up pasta night and add some more veggies to your diet.

Roasted beet pasta with feta and parsley in a white bowl with a fork and tea towel.

Why You’ll Love It

  • Easy – If you can turn on the oven, boil water, and turn on a blender, you can make this pasta recipe.
  • Rich and Creamy – The combination of roasted beets and feta cheese makes a creamy pasta sauce.
  • Full of Veggies – This beet pasta is a sneaky way to add more veggies to your diet.
  • Full of Color – The tender beets create a bright and colorful pink pasta dish.
  • Great for Meal Prep – This recipe keeps well in the fridge and freezer making it great for make-ahead meals.
Ingredients for beet pasta; rigatoni, red beets, shallot, garlic, feta, and parsley.

What You’ll Need

  • Pasta – You can use short-cut pasta such as rigatoni, fusilli, or penne, or long pasta such as spaghetti, linguine, or bucatini.
  • Beets – The most important ingredients in this creamy beet pasta. I used red beet, however, you could use golden beets as well. If desired, you can use pre-cooked beet, see recipe notes in the recipe card below.
  • Feta – To make the sauce creamy and add some protein at the same time. You could also use plain goat cheese, mascarpone cheese, or ricotta cheese.
  • Shallot – To flavor the sauce. You can use a small onion if needed.
  • Garlic – To flavor the sauce.
  • Olive Oil – To roast the beets.
  • Lemon Juice – To balance the acid in the creamy beet sauce.
  • Salt and Pepper – To season.

In addition to the above, I recommend freshly grated parmesan cheese, lemon zest, and finely chopped parsley, fresh basil, fresh dill, or fresh mint.

Dietary Adaptions

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

To Make it Dairy-Free: Use 1/2 cup canned full-fat coconut milk.

Raw beets, shallot, and garlic in olive oil in a white baking dish.
Roasted beets, shallot, and garlic in olive oil in a white baking dish.

How to Make Roasted Beet Pasta

  1. Roast the beets. Add the beets, shallot, and garlic to a baking dish, drizzle with olive oil, season with salt and pepper, and roast until tender.
  2. Cook the pasta. Add the pasta to a large pot of salted water and cook to al dente.
  3. Blend the sauce. Add the roasted beets, shallot, garlic, feta, and lemon juice to a blender with pasta water and purée until smooth.
  4. Mix it all together. Strain the cooked pasta, then return it to the pot, cover with beet pasta sauce, and mix until well combined.
  5. Serve immediately. Spoon the pasta into bowls and serve with additional cheese and fresh herbs on top.

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

Roasted beets, roasted shallot, roasted garlic, and feta in a blender.
Creamy beet pasta sauce in a blender.

What To Serve with Beet Pasta

This roasted beet pasta makes an excellent vegetarian main course, however, if you want to increase the protein content, I would suggest serving it with grilled chicken, steak, or salmon. If you wanted to increase the fiber content, I would serve it with a side of steamed vegetables, such as asparagus, broccoli, or green peas, or a simple green salad.

Cooked pasta with beet pasta sauce in a pot.
Cooked pasta with beet sauce in a pot.

Red’s Nutrition Tip

While they may not be popular with everyone, beets are a high-underrated vegetable that is low in calories, high in fiber, and rich in micronutrients, including folate, manganese, and copper (1). Beets have also been shown to possess a number of anti-inflammatory properties and improve cardiovascular health by lowering blood pressure and increasing blood flow (2).

More Beet Recipes

If you want more beet recipe ideas, check out my French lentil and beet salad, beet soup, baked veggie chips, roasted root vegetables, and roasted vegetable salad.

Two bowls of pasta with beet pasta sauce in a bowl.

FAQs

What does beet pasta taste like?

The sweet and earthy taste of roasted beets, paired with the salty taste of feta cheese, creates a well-balanced, rich, and creamy sauce for beet pasta without an over-powering beet flavor.

Do you have to peel beets before roasting them?

You do not need to peel beet before roasting, however, removing them creates a creamier pasta sauce. You can remove the skin from the beets before or after roasting.

Is it better to boil or roast beets?

Roasting beets brings out their natural sugars, creating a sweeter and more caramelized flavor, while boiling beet dilutes their flavor.

Close up with cooked pasta and beet pasta sauce in a bowl.

Storage + Reheating

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

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

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

More Pasta Recipes:

About Stephanie

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

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