Stephanie Kay Nutrition

Real Food for Real Life

Beet Pasta

Published on by

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:

Pumpkin Granola

Published on by

Filled with rolled oats, pumpkin seeds, maple syrup, and pumpkin pie spices, this easy pumpkin granola recipe is a great fall meal prep idea that is perfect for healthy breakfast and snacks.

Two small bowls of pumpkin granola with plain Greek yogurt and a jar full of pumpkin spice granola on a white background.

If you love the flavor of pumpkin spice, you’re going to love this pumpkin granola recipe. The combination of cinnamon, ginger, nutmeg, and cloves makes the perfect pumpkin pie spice mix to flavor this granola that will fill your house with fall scent and tastebuds with fall flavor.

Whether you’re whipping it up as a healthy breakfast, sweet snack, or as part of a weekend bunch, this pumpkin spice granola is a fun flavor that is sure to please a crowd.

Pumpkin granola on a baking sheet with a wooden spoon.

Why You’ll Love Pumpkin Spice Granola

  • Easy to Make – If can add ingredients to a bowl, stir, and turn on the oven, you can make this granola!
  • Full of Fall Flavor – The combination of spices ensures that this granola is full of pumpkin spice.
  • Crispy and Crunchy – This granola is toasted to perfection with crunchy clusters.
  • Great for Meal Prep – This pumpkin granola keeps well in the pantry, fridge, and freezer.
Ingredients for this pumpkin granola recipe: rolled oats, pumpkin puree, pumpkin pie spice mix, pecans, pumpkin seeds, olive oil, and maple syrup.

Pumpkin Granola Ingredients

  • Rolled Oats – Be sure to use rolled oats or old-fashioned rolled oats, do not use steel-cut oats, quick oats, or instant oats.
  • Pumpkin Puree – To add moisture and pumpkin flavor.
  • Raw Pecans – To add some flavor and healthy fats.
  • Pumpkin Seeds – To add some crunch and enhance the pumpkin aspect of the granola.
  • Pumpkin Pie Spice – A mixture of ground cinnamon, ginger, nutmeg, and cloves to spice the granola.
  • Olive Oil – To make the granola crispy. You can also use melted coconut oil.
  • Maple Syrup – To sweeten the granola, use pure maple syrup for the best results. If you don’t have maple syrup, you can use additional brown sugar or coconut sugar.
  • Brown Sugar – To add more sweetness to the granola and help to make it clumpy, you can use light or dark brown sugar. If you’d prefer not to use brown sugar, just double the amount of maple syrup in the recipe.
  • Vanilla Extract – To enhance the sweetness and pumpkin spice flavor.
  • Salt – To balance the sweetness.

Dietary Adaptions

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

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

Pumpkin puree, maple syrup, brown sugar, vanilla extract, olive oil, cinnamon, ginger, nutmeg, and cloves mixed together in a white bowl.
Pumpkin granola ingredients unmixed in a large white bowl.
Pumpkin granola ingredients unmixed in a large white bowl.

How to Make Pumpkin Granola

  1. Mix the wet ingredients. Add the pumpkin puree, maple syrup, olive oil, vanilla extract, spices, and salt to a bowl and whisk until well combined.
  2. Add the dry ingredients. Add the rolled oats, pecans, and pumpkin seeds to the wet mixture and stir to combine.
  3. Transfer to a baking sheet. Transfer the mixture to a parchment paper-lined baking sheet and spread it out evenly.
  4. Bake until toasted. Transfer the baking sheet to the oven and bake at 325°F for 30 minutes until the granola is golden and toasted.
  5. Cool and enjoy!

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

Pumpkin granola mixture in a large bowl with a spatula.

Red’s Nutrition Tip

This pumpkin spice granola is a good source of complex carbohydrates, fiber, and healthy fats. By serving it with a source of protein, such as milk, yogurt, Greek yogurt, skyr, or cottage cheese, you can create a balanced meal and healthy breakfast.

Tips for the Best Pumpkin Granola

Use homemade pumpkin. While canned pumpkin puree works well, and I often use it myself, homemade pumpkin puree will give you the best flavor. If you have leftover pumpkin puree from baking pumpkin pie, use it to make this granola.

Spice it well. To ensure the granola has a bold pumpkin spice flavor, make the homemade pumpkin pie spice mixture or use a high-quality store-bought option.

Use pure maple syrup. 100% pure maple syrup will provide the richest and deepest flavor. I recommend using Grade A amber, dark, or very dark maple syrup.

Don’t overcrowd the pan. To ensure your granola gets crispy and cooks evenly, don’t overcrowd your baking sheet. If your pan is too small, use a second baking sheet or cook the granola in batches.

Bake it at a low temperature. Cook your granola at 325°F to ensure it toasts well but does not burn. Be careful not to over-bake your granola as it will continue to cook on the baking sheet once you remove it from the oven.

Keep it clumpy. To ensure you get some nice chunks of granola, press the granola into an even layer before you put it in the oven and only stir it once halfway through the baking process.

Store it well. Once completely cooled, store the pumpkin granola in an airtight container to keep it crispy and sure it does not get soggy.

Raw pumpkin granola mixture on a baking sheet with parchment paper ready for the oven.

Pumpkin Granola Add-ins

This pumpkin spice granola recipe is classic and simple, but if you want to add some add-ins I would recommend:

  • Flax seeds
  • Chia seeds
  • Sunflower seeds
  • Walnuts
  • Dried fruit
  • Raisins
  • Chopped dates
  • Nut butter
  • Chocolate chips (only add once the granola is cooked and cooled)

More Granola Recipes

If you’re looking for more healthy granola ideas, check out these recipes:

Overhead shot of pumpkin spice granola and Greek yogurt in a small white bowl with a spoon.

FAQs

Is granola healthy?

Granola is a good source of complex carbohydrates, fiber, and healthy fats. Although some pumpkin granola is high in sugar, making homemade granola is a great way to control the sugar content and ingredients.

Why is homemade granola not as crunchy?

To ensure your granola is crunchy, it must be cooked at a low temperature for a long period of time. It’s also important to not overcrowd the pan when cooking granola to ensure that all the oats, nuts, and seeds are evenly exposed to the heat.

How do I make granola clumpier?

To make your granola clumpy, press the granola into the baking sheet before placing it in the oven and only stir it once during the baking process. You can also drizzle a bit of maple syrup on your granola the moment it comes out of the oven; this will cool and solidify into the granola and create clumps.

Close up of homemade pumpkin granola in a bowl.

Storage

To Store: Place the cooled granola in an airtight container, jar, or bag and store it in the pantry or a dark, cool place for 2-3 weeks.

To Refrigerate: Place the cooled granola in an airtight container or bag and store it in the fridge for up to 1 month.

To Freeze: Place the cooled granola in an airtight container or bag and store it in the freezer for up to 3 months.

More Pumpkin Recipes:

Mexican Corn Chicken Soup

Published on by

Filled with sweet corn and loaded with chicken, this Mexican-inspired creamy corn chicken soup is a protein-packed and fiber-filled meal that is equal parts nutritious and delicious.

Corn chicken soup in a grey bowl on a wood plate with cilantro and cotija cheese on top.

If you’re looking for a recipe to help you transition from summer to fall, look no further than this chicken and sweet corn soup! This hearty soup has all the flavors of sweet summer corn along with the comfort food feelings of fall.

I opted to give this soup a little Mexican flair by adding some spices and serving it with cotija cheese, cilantro, and chili flakes. However, if you wanted to keep the soup on the milder side, you could omit the spices and really let the simplicity of this chicken corn soup shine.

Two bowls of chicken corn soup in grey bowls with a spoon on a dark grey background.

Why You’ll Love It

  • Seasonal – This chicken and corn soup is a great way to use fresh corn.
  • Made in One Pot – This soup is made in one pot to ensure clean-up is a breeze.
  • Gluten-Free – It’s naturally gluten-free so everyone can enjoy it.
  • Freezes Well – This sweet corn and chicken soup recipe freezes well so it’s perfect for meal prep.
Ingredients for Mexican corn chicken soup; chicken breasts, fresh sweet corn, tomatoes, onion, garlic, green bell pepper, cilantro, cumin, chili powder, salt, and heavy cream.

Ingredients You’ll Need

  • Fresh Corn – In-season sweet corn will give you the best results, you can use yellow corn or bi-color corn on the cob. If needed, you can use frozen corn, canned corn, or creamed corn – see the notes section of the recipe card.
  • Chicken Breasts – Be sure to use boneless and skinless chicken breasts. You can also use cooked chicken or rotisserie chicken – see the note in the recipe card for instructions.
  • Onion – To build the base of the soup.
  • Garlic – To flavor the soup.
  • Green Bell Pepper – To add some color and veggies.
  • Tomatoes – To add more color and veggies.
  • Spices – A mixture of chili powder, ground cumin, and salt to season the soup and give it a bit of heat.
  • Chicken Broth – You can use homemade or store-bought chicken broth. You can also use vegetable stock.
  • Heavy Cream – To make the soup extra rich and creamy. You can also use table cream or half-and-half if needed.

In addition to the above, I recommend a bit of cotija cheese, cilantro, and red pepper flakes to serve with the soup.

Dietary Adaptions

To Make it Gluten-Free: Be sure to use gluten-free chicken broth.

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

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

Vegetables for sweet corn chicken soup in a large pot.
Vegetables for corn chicken soup in a pot with chicken stock and raw chicken breasts.

How to Make Corn Chicken Soup

  1. Cut the sweet corn. Using a sharp knife, remove the corn kernels from the raw ears of corn.
  2. Cook the veggies. In a large pot, cook the onion, bell pepper, and garlic in olive oil and butter until tender.
  3. Add the tomatoes, corn, and spices. Add the diced tomatoes, corn kernels, chili powder, cumin, and salt, and cook until fragrant.
  4. Add the broth and chicken. Cover the vegetables with broth and submerge chicken breasts in the broth.
  5. Simmer the soup. Bring to a boil, then cover, and reduce to a simmer until the chicken is cooked through.
  6. Shred the chicken. Remove the cooked chicken from the pot, place it on a cutting board, and shred it into bite-size pieces.
  7. Puree the soup. Using a blender, puree a portion of the soup until creamy, then return it to the pot along with the shredded chicken.
  8. Add the cream. Add the heavy cream, stir to combine, and season to taste.
  9. Serve and enjoy!

The detailed instructions can be found in the recipe card below.

Corn soup with shredded chicken in a pot.
Cooked sweet corn soup in a pot.

Red’s Nutrition Tip

This sweet corn chicken soup is a well-balanced meal complete with protein, complex carbohydrates, fiber, and healthy fats. If you want to make it a little more filling, I suggest serving the soup with some crusty bread and/or a side salad.

Mexican sweet corn soup with chicken in a large pot with a ladle and chopped cilantro on top.

Tips for the Best Sweet Corn & Chicken Soup

Use homemade chicken stock. While any chicken broth or chicken stock will work in this recipe, homemade chicken broth will provide the best flavor.

Use fresh sweet corn. Although you can use frozen corn, canned corn, or creamed corn in this soup, using fresh sweet corn will give you the best flavor. If possible, look for local, in-season bi-color corn, also known as peaches and cream corn.

Use leftover chicken. While the recipe calls for chicken breasts, this recipe is a great way to use up leftover chicken. Whether you have cooked chicken thighs, chicken breasts, or whole roasted chicken, this corn and chicken soup is a great way to use last night’s dinner leftovers.

Sweet corn chicken soup in a bowl with cilantro, chilies, and Mexican cheese on top.

Storage + Reheating

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

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

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

.

More Chicken Soup Recipes:

Chicken Salad Meal Prep Bowls

Published on by

Made with chicken breasts and Greek yogurt, these chicken salad meal prep bowls are a quick and easy make-ahead lunch idea that is packed full of protein and veggies.

Chicken salad meal prep recipe in a storage container with crackers, carrot sticks, and celery sticks, and a side bowl of grapes.

If you like chopped chicken salad but want something a little different, this chicken salad meal prep recipe is a fun twist on the classic sandwich.

Instead of serving the chicken salad on bread or toast, you can serve it with your favorite crackers and veggies for a quick and easy lunch idea that is packed full of protein and fiber. Not to mention, you can serve it in smaller portion as a healthy snack idea too.

Four chicken salad lunch containers.

Why You’ll Love Them

  • Quick – This chicken salad recipe is a great way to use leftover chicken and is very easy to make.
  • High in Protein – Each serving contains almost 30 grams of protein.
  • Great for Meal Prep – These bowls keep well in the fridge for up to 4 days.
  • Versatile – You can mix and match the components of the contains to serve them any way you like.
Ingredients for chicken salad: cooked chicken breast, mayonnaise, Greek yogurt, Dijon mustard, red onion, dill, parsley, salt, crackers, carrot sticks, and celery sticks.

What You’ll Need

  • Cooked Chicken – The recipe calls for cooked chicken breast, but you can use any cut of leftover chicken you like or use a rotisserie chicken instead.
  • Celery – To add some crunch.
  • Red Onion – To add some bite and sharpness. Feel free to use green onions if you prefer.
  • Mayonnaise – To make the creamy dressing.
  • Greek Yogurt – To add creaminess and a bit of protein.
  • Dijon Mustard – To enhance the flavor of the chicken salad.
  • Dill – The recipe calls for dried dill but you can use triple the amount of fresh dill.
  • Parsley – The recipe calls for dried parsley but you can use triple the amount of fresh dill.
  • Salt and Pepper – To season the chicken salad.

Dietary Adaptions

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

To Make it Dairy-Free: Replace the yogurt with additional mayonnaise.

Unmixed chicken salad ingredients in a white bowl: diced chicken breasts, mayo, yogurt, mustard celery, red onion, parsley, dill and salt.

How to Make an Easy Chicken Salad

  1. Chop the chicken. Dice or shred the cooked chicken breasts into bite-sized pieces, then place them in a large bowl.
  2. Add the veggies. Add the diced celery and red onion to the bowl.
  3. Add the dressing. Add the mayonnaise, Greek yogurt, Dijon mustard, dill, parsley, salt, and pepper.
  4. Mix the salad. Give everything a good stir and mix until well combined.
  5. Season to taste. Taste the chicken salad and adjust salt and pepper as needed.
  6. Add to containers. Divide the chicken salad, crackers, carrot sticks, and celery sticks evenly across meal prep containers, cover, and store in the fridge for up to 4 days.
  7. Enjoy!

You can find the detailed instructions for this meal prep chicken salad recipe in the recipe card below.

Healthy chicken salad in a white bowl.

Red’s Nutrition Tip

Making the dressing for this chicken salad with a mixture of mayonnaise and Greek yogurt ensures that the dressing is creamy and flavorful while being moderate in calories. With that said, it’s important to note that mayonnaise is not unhealthy, as it’s made with oil, egg yolks, vinegar or lemon juice, and mustard, it’s just rich. If you prefer to make the dressing solely of mayonnaise, know that you are still making a nutritious choice.

FAQs

Is it OK to meal prep chicken for a week?

Yes, chicken salad can be stored in the fridge for up to 4 days making it a great meal prep idea.

Is a chicken salad good for weight loss?

Yes, chicken salad is a high-protein, low-carb option that is good for weight loss. If you are in a calorie deficit, eating chicken salad can support a weight loss goal.

Can you eat chicken salad as a meal?

Absolutely! Chicken salad is high in protein and healthy fats can be eaten as a meal. By serving it with crackers and vegetables you can ensure the meal is more balanced by adding complex carbohydrates and fiber.

Close up of healthy chicken salad on a lettuce leaf in a glass containers with crackers and veggies.

How to Serve It

Meal prep chicken salad can be served with:

  • Crackers
  • Pita
  • Bread
  • Carrots
  • Celery
  • Cucumber
  • Cherry tomatoes
  • Bell peppers
  • Lettuce wrap
  • Grapes
  • Apple
Make-ahead chicken salad containers ready for lunch.

Storage

Once mixed, the chicken salad can be stored in the fridge in an airtight container for up to 4 days.

More Chicken Salad Recipes:

8 Causes of Sugar Cravings

Published on by

If you struggle with sugar cravings, you are not alone. Here are some of the most common causes of sugar cravings, why they happen, and some simple tips to help you curb sugar cravings once they occur.

Various sugary foods on a white background; soda, juice, cookies, strawberry yogurt, dark chocolate chips cookies, hard candy, gummy bears, chips, chocolate cake, muffins, milk chocolate, chocolate bar, and pineapple.

Table of contents

Why do we crave sugar?

A sugar craving can come in many forms, be it for a bag of gummy worms or a milk chocolate bar, and the reasons for them are plenty. In fact, there are physical, psychological, environmental, and emotional reasons people crave sugar, but the exact reason we crave sugar depends on the individual and the situation and can be triggered by a number of factors.

Side Effects of Eating Too Much Sugar

While sugar can be consumed in a healthy and well-balanced diet, even with a goal of weight loss, when consumed in excess, sugar can impact our health. The negative side effects of eating too much sugar include high blood pressure, diabetes, fatty liver disease, heart disease, weight gain, joint pain, poor dental health, low mood, irritability, and fatigue (1, 2, 3, 4, 5, 6).

Infographic explaining sugar craving causes: force of habit, emotional response, under-eating, insufficient protein, insufficient fiber, hormone fluctuations, lack of sleep, poor gut health, or a combination of factors.

Common Reasons for Sugar Cravings

Here are some of the most common sugar cravings causes.

1. Force of habit.

Interestingly, one of the most common reasons for sugar cravings is habit formation. While it would be nice to believe that nutrient deficiencies or hormones are solely to blame for sweet cravings, our environment, rituals, and habits have more to do with cravings than anything else.

Whether it’s a learned habit from childhood, such as always being fed dessert after dinner; a daily ritual, like enjoying a treat on your afternoon work break; or a habit you’ve created over time, like walking directly to the pantry when you get home, habit formation plays a major role in food cravings. What you eat, along with when, can turn into a behavior pattern because it feels rewarding (7).

2. Emotional response.

To no surprise, sugar can affect your mood. In the short term, sugar impacts the body’s “feel good” neurotransmitters, serotonin and dopamine, that boost our energy and enhance our mood (8). This immediate boost causes a positive association with the consumption of sugar, which can be used as a form of relief when certain emotions arise, such as stress, anxiety, sadness, or depression.

Furthermore, the consumption of sweets is often associated with memories, such as holidays, parties, and family gatherings, which invoke feelings of love, happiness, and safety. This positive association can further the habit of reaching for sweets when emotions arise, as it can serve as a distraction or provide comfort.

3. Undereating.

Not eating enough is a common cause of sugar cravings. Calories are essential to human life and consuming adequate calories is important for providing the body with the energy and nutrients it needs to perform optimally. Undereating calories or overly restricting foods may cause the body to seek energy, which can come in the form of cravings.

While a calorie deficit is essential for weight loss, the size of that calorie deficit can have a big impact on cravings. If you have a weight loss goal, it’s important to pick a calorie deficit that is moderate and sustainable, ideally no more than (10% – 20%), as a large deficit (25% or higher) is more likely to leave you hungry and craving sugar.

4. Insufficient protein intake.

Protein is the most satiating nutrient, and it plays an important role in our insulin and blood sugar regulation (9, 10, 11). Research has consistently shown that a diet low in protein can disrupt blood sugar and impact our hunger hormones, leptin and ghrelin, which can trigger sugar cravings.

Consuming balanced meals with adequate protein, complex carbohydrates, and healthy fats will help to increase feelings of fullness and dietary adherence.

While cravings can be caused by micronutrient deficiencies, such as magnesium deficiency, cravings are more commonly impacted by unbalanced macronutrient intake (12).

5. Insufficient fiber intake.

In addition to protein, fiber plays an important role in regulating blood sugar. The presence of fiber in carbohydrate-rich foods helps to slow the absorption of sugar into the bloodstream, which helps to prevent blood sugar spikes (13).

Highly processed carbohydrates with little to no fiber, such as pastries, baked goods, and certain breakfast cereals, are more likely to cause spikes, which can lead to blood sugar crashes and, therefore, cause a sugar craving.

Consuming carbohydrates that are high in fiber, such as fruits, vegetables, and whole grains, has been shown to significantly improve blood glucose control and mitigate the blood sugar roller coaster.

6. Fluctuations in hormones.

In addition to hunger hormones, stress hormones and sex hormones can impact sweet cravings. Along with insulin, leptin, and ghrelin, changes in cortisol, estrogen, and progesterone are potential causes of sugar cravings.

When stressed, the body releases cortisol which stimulates ghrelin production, which enhances appetite (14).

Moreover, the changes in estrogen and progesterone levels during the menstrual cycle have been shown to cause cravings for high-carb and sweet foods before menstruation due to effects on glucose metabolism and insulin sensitivity (15).

Furthermore, there is a small increase in metabolism, specifically resting metabolic rate (RMR), and demand for calories during the two weeks leading up to menstruation, which may cause women to experience increased cravings (17).

7. Lack of sleep.

Lack of sleep is a form of stress on the body and is another potential reason for sugar cravings. Lack of sleep or poor-quality sleep increases the hunger-stimulating hormone ghrelin, decreases the appetite-suppressing hormone leptin, and decreases insulin sensitivity, often causing people to crave sweets and reach for sugary foods (18, 19).

In fact, sleep deprivation has long been known to make people crave higher-calorie foods (20). Not to mention, sleep plays a key role in weight loss.

8. Poor gut health.

While more research is required, early studies suggest there is circumstantial evidence for a connection between cravings and the composition of gut microbiota (21).

The gut microbiota includes all the microorganisms (bacteria, viruses, fungi, and others) present in the human digestive tract, and early research suggests that the absence of certain bacteria may be connected to the desire to eat sweet, hyper-palatable foods.

Moreover, certain gut bacteria have been associated with insulin resistance and insulin sensitivity, which are primary drivers of sugar cravings (22).

While these are some of the most common reasons you may experience sweet food cravings, it’s important to note that there are many other factors at play, and, in most cases, craving sugar is likely due to a combination of factors.

Infographic with ways to reduce sugar cravings: practice intuitive eating, prioritize whole foods, eat balanced meals, eat fermented foods, get good sleep, get active, eat some sugar, and seek support.

How to Reduce Sugar Cravings

Once you’ve identified some of the reasons you crave sugar, here are some simple suggestions to help you reduce your cravings.

1. Practice intuitive eating.

Given habits and emotions play a major role in cravings, learning to eat more intuitively is a wonderful way to help reduce food cravings. The hunger-fullness scale is an intuitive eating tool designed to help you get in touch with your hunger and fullness cues and build awareness around food choices. Using this tool can help you unlearn habits and identify emotional triggers that cause you to eat sweets or reach for highly processed foods and create new patterns and coping mechanisms instead.

2. Prioritize whole foods.

Whole foods are healthy foods and the most nutrient-dense foods available to us. While processed foods can and should be included in a healthy diet, whole foods are more satiating in nature and contain less sugar than their ultra-processed counterparts. Moreover, prioritizing whole plant and animal foods is likely to naturally increase protein and fiber intake without much effort.

3. Eat balanced meals.

Aim to eat balanced meals complete with a source of protein, complex carbohydrates, fiber, and healthy fats at breakfast, lunch, and dinner. Not only will this help to ensure you are eating enough protein and fiber to balance your blood sugar, but it will also ensure that you are consuming enough calories throughout the day to help mitigate a sugar craving from undereating.

4. Eat fermented foods.

Fermented foods, such as yogurt, sauerkraut, and kimchi, contain beneficial bacteria that support our gut microbiome. By consuming these foods regularly, ideally daily, you can help to provide the body with the bacteria required for good gut health.

5. Get good sleep.

Aim for 7 to 8 hours of sleep every night and implement sleep hygiene practices to ensure that you are getting good quality sleep. By implementing a small checklist of sleep habits like going to bed at the same time every night, removing electronics from the bedroom, and ensuring your room is dark and cool, you can help to ensure that your sleep is restful, and recovery is optimal (23). Consistent high-quality sleep will help to balance your hunger hormones and balance blood sugar levels making cravings easier to manage.

6. Get active.

While it may seem unrelated, regular exercise is another great way to reduce sugar cravings. Physical activity has been shown to lower blood glucose levels up to 24 hours or more after your workout by making the body more sensitive to insulin (24). Be it resistance training, aerobics, or a brisk walk, incorporating 30 minutes of activity into your day is highly beneficial for your health.

7. Eat some sugar.

Ironically, eating sugar is a great way to tackle sugar cravings. While the consumption of sugar does have negative side effects, when consumed in small doses as part of a well-balanced diet, refined and added sugars are safe to consume. As opposed to trying to omit refined sugar from your diet completely, indulge in sweet treats from time to time in amounts that honor your hunger cues and your health.

8. Seek support.

If you’ve tried all these suggestions and are still struggling with sugar cravings and excess sugar consumption, reach out for help. It is best to work with a registered dietitian and/or mental health professional to help develop a personalized plan that is best for you.

The Bottom Line

Whether you’re craving dark chocolate or a sweet treat, sugar cravings occur for many reasons including habits, emotions, hormones, poor gut health, lack of sleep, protein, and fiber. In fact, a sugar craving is most likely caused by a combination of factors as opposed to an individual one. By practicing intuitive eating, eating balanced meals with adequate protein and fiber, and getting regular exercise you can keep your blood sugar balanced, reduce your cravings, and learn to indulge your sweet tooth in a more balanced way.

Golden Chicken Lentil Soup

Published on by

Filled with tender chicken, red lentils, curry powder, and creamy coconut milk, this chicken lentil soup is a hearty one-pot meal that is high in protein and fiber. This heart-warming and hearty meal is great for lunch, dinner, or an easy meal prep idea.

Chicken lentil soup with cilantro on top in a white bowl with a spoon and a tea towel.

If you like lentil curry and chicken soup, you are going to love this chicken lentil soup recipe! Not only is this soup full of flavor and color but it’s incredibly easy to make but it’s hearty nature is sure to keep you full for hours to come.

Over the years, I’ve probably made a dozen different variations of this soup. Whether you use chicken breast or chicken thighs, full-fat coconut milk or light coconut milk, mild or spicy curry powder, or kale or spinach, this soup seems to turn out perfectly every single time.

This easy chicken lentil soup recipe makes a hearty and healthy meal that works equally well for lunch or dinner. Whit up a double batch for dinner tonight and you’ll have leftovers for healthy lunches all week long.

Close up of a bowl with chicken and lentil soup in a white bowl on a dark background.

Why You’ll Love This Recipe

  • Quick and Easy – Made in one pot and ready in under 45 minutes, this lentil soup is simple and fast to make.
  • High in Protein – The combination of chicken and lentils makes this soup a protein-packed meal, with over 20 grams of protein per serving.
  • Full of Fiber – Filled with carrots, kale, and red lentils, this lentil soup contains 8 grams of fiber per serving.
  • Great for Meal Prep – This chicken lentil soup recipe keeps well in the fridge and freezer, which makes it a great make-ahead meal or meal prep idea.
Ingredients for golden chicken lentil soup: red lentils, coconut milk, broth, chicken breasts, curry powder, turmeric, salt, ginger, garlic, onion, carrots, and kale.

Ingredients for this Chicken Lentil Soup

  • Chicken Breasts – To add some lean protein to the soup. If needed, you can also use leftover chicken, cooked chicken thighs, or store-bought rotisserie chicken.
  • Red Lentils – To add additional vegetarian protein and boost the fiber content of this chicken lentil soup. If you don’t have red lentils, you can use green or brown lentils, however, it will slightly change the texture and flavor of the soup.
  • Curry Powder – To add some spice, heat, and flavor. Feel free to use mild curry powder if you don’t like spicy, or hot curry powder if you like things with a kick.
  • Turmeric – Ground turmeric enhances the golden color, adds flavor, and provides anti-inflammatory properties. You can use minced or grated fresh turmeric if you prefer.
  • Onion, Ginger, and Garlic – Some aromatics for additional flavor. You can use onion powder, ginger powder, or garlic powder if you don’t have fresh, but they will not provide the same depth of flavor.
  • Coconut Milk – To provide a curry-like texture and taste to the soup, both full-fat and lite coconut milk will work well. If you’re not a fan of coconut milk, you can use whole milk with a bit of heavy cream instead.
  • Chicken Broth – To make the broth and create a deeper flavor. Feel free to use low-sodium chicken broth if you prefer.
  • Carrots, Kale, and Cilantro – Some veggies for a boost of fiber and nutrients and a bit of cilantro to serve.
  • Olive Oil – To add some healthy fats and cook the veggies.
  • Salt and Pepper – To season the soup.

Dietary Adaptions

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

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

Large pot with soup with cooked red lentils and chicken.
Large pot with cooked lentil soup with shredded chicken on top.

How to Make Chicken Lentil Soup

  1. Cook the veggies. Begin by cooking the onion, carrots, ginger, and garlic with olive oil in a large pot on the stovetop on medium-high heat until tender.
  2. Add the lentils and spices. When the veggies are tender, add the lentils and spices, and stir until well combined, the lentils are well coated, and the spices are toasted and fragrant.
  3. Add the broth and coconut milk. Cover the lentils and veggies with chicken broth and coconut milk and bring to a boil.
  4. Add the chicken and cook the soup. Add the raw chicken breasts to the soup, ensuring that they are completely submerged in the liquid, then reduce the heat to a simmer and cook until the lentils are tender, and the chicken is cooked through.
  5. Shred the chicken. Once the chicken is cooked, remove it from the pot and shred it into bite-sized pieces.
  6. Add the green. Return the shredded chicken to the soup along with the kale and cook for a few more minutes until the kale is wilted and everything is well combined.
  7. Taste and serve. Taste the soup and season with additional salt and pepper as needed and then serve warm with a sprinkle of fresh cilantro.
Chicken and lentil soup in a large pot with chopped kale on top.
Cooked chicken lentil soup in a large pot.

Red’s Nutrition Tip

The use of full-fat coconut milk in this chicken and lentil soup ensures that it has a rich and creamy texture, however, it does make it a little higher in calories per serving. If you’d prefer to reduce the calorie content to support a calorie deficit, simply use light coconut milk instead.

Tips for the Best Chicken Lentil Soup

  • Give the vegetables time. Ensure that the onion and carrots are well coated in oil and softened before adding any other ingredients. This ensures you keep the flavor and provides a bit of sweetness to the broth.
  • Toast the spices until fragrant. Give your curry powder and turmeric a bit of time before adding the broth. This brings out their full flavor and aroma, which will be transferred to the soup.
  • Use full-fat coconut milk. While you can use any style of coconut milk in this soup, full-fat coconut milk will provide the creamiest texture.
  • Use an Indian curry powder. Curry powder is a mix of spices, and a wide variety of curry powders are available. The stereotypical yellow blend in grocery stores is designed to mimic the flavors of Indian cooking, which is recommended for this chicken lentil soup, however, Jamaican, Japanese, and Thai curry powders are available as well.
  • Use leftover chicken. If you want to save time, use leftover rotisserie chicken or leftover cooked chicken. Simply add the shredded chicken to the soup once the lentils are cooked.
Close up of golden chicken lentil soup in a large pot in a ladle.

What to Serve with Chicken Lentil Soup

This delicious soup is a balanced meal on its own, complete with protein, fiber, and healthy fat, however, it pairs well with crusty bread, fresh baguette, focaccia, and/or a side salad. You can also serve it with a dollop of yogurt or creme fraiche on top.

Do lentils need to be soaked for chicken lentil soup?

While it is best to rinse lentils before cooking and pick them over to remove any pieces of debris, the lentils do not need to be soaked for chicken lentil soup.

Can I use canned lentils?

I do not recommend using canned lentils in this chicken lentil soup recipe. Not only is it difficult to find canned red lentils, but cooking the lentils in the broth helps to break them down and create a creamy lentil soup.

Can you make chicken lentil soup in a slow cooker?

To make chicken and lentil soup in a slow cooker, add all the ingredients to the slow cooker and simmer the soup on low for 8 hours or high for 4 hours until the chicken is cooked. Once cooked, remove the chicken from the slower cooker, place it on a cutting board, and shred it into pieces before returning it to the soup. Stir everything until well combined, season to taste, and serve.

Can you make chicken lentil soup in an instant pot?

To make chicken lentil soup in an Instant Pot, place all the ingredients in an Instant Pot, stir to combine, and cover. Press the “soup” button and cook for 30 minutes until the pressure releases. Remove the chicken from the pot, shred it on a cutting board, then return it to the soup and stir until well incorporated.

Two bowls of golden chicken and lentil soup.

Storage + Reheating

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

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

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

More Healthy Soup Recipes:

 

 

Korean Ground Turkey Rice Bowls

Published on by

Ready in 20 minutes, full of color and flavor, these Korean-inspired ground turkey and rice bowls are perfect for a healthy, quick, and easy weeknight dinner.

Ground turkey rice bowls with Korean sauce, cucumber, carrots, green onion, and sesame seed with chopsticks.

These ground turkey rice bowls are perfect for a night you want a tasty meal but you’re short on time. Whether it’s been a long day at the office or you’re in a rush to get the kids to practice, these bowls go from fridge to table in minutes without forgoing nutrition or flavor.

Not to mention, they keep well in the fridge and freezer, which makes them a wonderful make-ahead meal that you can prep and enjoy for healthy lunches or dinners for days or weeks to come.

Closeup of Korean ground turkey and rice in white bowls with gochujang and cucumber on the side.

Why You’ll Love This Ground Turkey Rice Bowl Recipe

  • Quick and Easy – This recipe can be made in less than 20 minutes and is super simple to prepare.
  • High in Protein – With almost 30 grams of protein per serving, these ground turkey and rice bowls are protein-packed.
  • Full of Flavor – Covered in a sweet, salty, and spicy Korean-inspired sauce, these bowls are full of flavor and you can make them as spicy as you like.
  • Great for Meal Prep – These turkey and rice bowls are a great meal prep recipe for lunches.
Ingredients for Korean ground turkey rice bowl recipe; ground turkey, soy sauce, gochujang, garlic, rice, shredded carrots, and sliced cucumber.

Ingredients You’ll Need

  • Ground Turkey – You can use white or dark, 99% or 94% lean ground turkey. You could also use ground chicken or ground beef.
  • Rice – You can use jasmine rice, basmati rice, long-grain rice, or brown rice.
  • Sesame Oil – To cook the ground turkey and add some flavor. You can also use olive oil or avocado oil.
  • Soy Sauce – To season the turkey and make the sauce.
  • Brown Sugar – To balance the saltiness. You can use honey or maple syrup if you prefer.
  • Rice Vinegar – To balance the saltiness and sweetness. If you don’t have rice vinegar, apple cider vinegar will also work.
  • Gochujang – This fermented Korean chili paste adds heat and flavor. If you can’t find gochujang, you can use sambal oelek, sriracha, or another red chili paste.
  • Green Onion – To flavor and season the ground turkey.
  • Garlic – To flavor the turkey.
  • Carrots – To add some color and fiber. You can add the carrots cooked or raw.
  • Cucumber – To add some crunch and balance the spice.
  • Sesame Seeds – A sprinkle to serve.

If you want to make these bowls extra spicy, you can add additional red chili paste, hot sauce, or serve them with red pepper flakes on top.

Dietary Adaptions

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

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

To Make it Low-Carb: Serve the bowls with cauliflower rice instead of white rice.

To Make it Low-Sodium: Use low-sodium soy sauce.

Cooked ground turkey in a cast iron skillet with sesame oil.
Cooked ground turkey in a cast iron skillet with soy sauce, brown sugar, rice vinegar, garlic, green onion, and gochujang on top.

How to Make Ground Turkey Rice Bowls

  1. Cook the rice. Add rice and water to a pot, bring to a boil, and cook until rice is tender and fluffy.
  2. Make the sauce. In a small bowl, add the soy sauce, rice vinegar, and brown sugar and whisk to combine.
  3. Cook the turkey. Warm the sesame oil in a pan on medium-high heat, add ground turkey and green onions, and cook, breaking up the turkey with a spatula.
  4. Add the sauce. Add the soy sauce mixture, garlic, and gochujang, mixing until the sauce has thickened and is well incorporated with the ground turkey.
  5. Make the bowls. Once the rice and turkey are fully cooked, assemble the bowls with rice, turkey, carrots, cucumber, and sesame seeds on top. You can also add some red pepper flakes for extra heat, as desired.
  6. Serve and enjoy!

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

Cooked Korean ground turkey.

Red’s Nutrition Tip

These ground turkey rice bowls are high in protein and full of complex carbohydrates and healthy fats. If you wanted to add more fiber, I would recommend adding more carrots, or some cabbage, broccoli, or green beans.

Make Ahead Tips

To make these ground turkey rice bowls ahead of time, I recommend cooking all the ingredients and assembling the bowls with the rice, ground turkey, and carrots in separate storage containers, and only adding the cucumber, green onion, and sesame seeds when you are ready to serve.

White bowl with cooked rice, cooked turkey in spicy Korean sauce, and veggies.

Best Type of Rice to Use

I used jasmine rice in my recipe; however, basmati or long-grain white rice will also work. You could also use brown rice if you prefer. Moreover, you can use parboiled rice if you want to reduce the cooking time.

Other Ways to Serve this Korean Ground Turkey

In addition to working well in rice bowls, this Korean-style ground turkey works well with noodles, in lettuce cups or lettuce wraps, in instant noodle cups, or on top of an Asian-inspired salad.

Closeup of a Korean ground turkey rice bowl with gochujang, sesame seeds, green onion, sliced cucumber, and shredded carrots.

Storage + Reheating

To Store: Allow the bowls to cool completely, then cover them with a lid in airtight meal prep containers and store them in the refrigerator for up to 4 days.

To Freeze: Once the bowls have cooled completely, cover them with a lid in an airtight container, and store them in the freezer for up to 3 months.

To Reheat: You can reheat thawed turkey meal prep bowls in the microwave for 1-2 minutes or until warm. If using frozen bowls, remove them from the freezer and allow them to that overnight in the fridge before reheating.

More Easy Ground Turkey Recipes:

10 Post-Workout Snack Ideas

Published on by

What you eat after a workout can help to optimize your recovery, maximize performance in your next workout, and help you reach your goals. Depending on the time of day you workout, you may be able to consume a complete meal post-workout but for the days you’re in between meals or in a pinch here are some quick, easy, and healthy post-workout snack ideas.

Examples of the best post workout snack ideas: eggs and toast, cottage cheese and orange, hummus and pita, protein powder and banana, yogurt and granola, tuna and crackers, peanut butter and apple, milk and oatmeal.

Why Post-Workout Snacks Are So Important

During an intense workout, the body utilizes stored energy from our muscles, muscle is broken down and damaged, and fluid is lost through perspiration. By providing the body with the appropriate macronutrients in a post-workout snack or post-workout meal, it can replenish glycogen stores, support muscle recovery, support muscle growth, and optimize performance for the next exercise session.

Infographic explaning the 3 Rs of workout recovery of post-workout nutrition: refuel, repair, rehydrate.

What to Eat After a Workout

After a workout, it is best to consume include carbohydrates, protein, and fluids. The objective of a post-workout snack is to refuel, repair, and rehydrate, also known as the 3 Rs of workout recovery.

Carbohydrates to Refuel

Carbohydrates are the body’s natural form of energy and are stored in our muscles as glycogen. During exercise, glycogen is utilized as fuel and our stores are depleted; the more intense the activity the more glycogen is utilized (1). By consuming carbohydrates post-workout we are able to more easily replenish stored glycogen and initiate the recovery process. Consuming carbohydrates post-workout is especially important for endurance athletes or athletes who are training for several hours or multiple times per day.

Examples of carbohydrates: Fruit, oats, bread, crackers, rice, granola, and potatoes

Protein to Repair

Consuming protein post-workout helps to repair and rebuild muscle. Exercise triggers the breakdown of muscle, although the exact level will vary from one form of exercise to another, consuming protein post-workout helps to prevent the breakdown of protein and stimulates muscle protein synthesis, which supports the increase and maintenance of muscle tissue (2, 3). An individual’s exact protein requirements will vary depending on the form of exercise and type of athlete, however, consuming 15 to 25 grams of protein post-work is a good guideline to follow. Consuming adequate amino acids from protein post-workout is especially important for strength athletes or individuals who partake in strength and resistance training.

Examples of protein: Eggs, yogurt, cottage cheese, nuts, poultry, seafood, meat, and protein powder

Fluids to Rehydrate

Consuming water or hydration drinks post-workout helps to replenish the body with fluids lost through perspiration during exercise. Calculating the exact amount of fluid necessary is especially important for endurance athletes or individuals training in high-temperature climates. For the average gymgoer, it is best to focus on consuming water post-workout, as well as before and during. Fluids can be obtained through beverages, as well as hydrating fruits and vegetables.

Examples of fluids: Water, electrolyte drinks, sports drinks, fresh fruits, and fresh vegetables

What about fat?

Dietary fat has not been shown to promote or inhibit recovery. Eating fat after a workout will not directly stimulate insulin or contribute to glycogen repletion for muscle recovery, and research shows that it neither blunts insulin, nor slows glycogen repletion (4).

While healthy fats be consumed after exercise to ensure it’s a more balanced meal, it is not an essential component of post-workout snacks.

Infographic demonstrating the components of a good post workout snack to refuel, repair, and rehydrate: carbohydrates, protein, fluid and electrolytes.

When Should You Eat Your Post-Workout Snack

While your post-workout snack can impact your recovery, the timing of it is less crucial than once thought. In fact, nutrient timing isn’t particularly important for the average exerciser trying to look and feel better.

The post-exercise “anabolic window” concept was brought to the general public in the early 2000s due to a popular research paper with the premise being that the timing of specific nutrients immediately post-workout could make or break recovery, however, further research now shows that this is no longer the case (5).

It is now understood that the anabolic effect of a protein-rich meal is roughly 3 to 5 hours, potentially longer depending on the size and composition of the meal. For individuals looking to build muscle, protein dosing in pre-workout and post-work snacks and meals will maximize anabolic response, as long as optimal daily protein intake is reached, which is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of body weight per day for maximizing muscle growth.

Moreover, while there are practical implications for endurance athletes, as these types of individuals will experience the most drastic decrease in nutrient availability during their activity, carbohydrate timing in post-workout snacks is of lesser importance for the average exerciser or individual looking to build muscle.

Overall, the total amount of protein and carbohydrates consumed throughout the day is more important for general health and body composition goals than specific nutrient timing strategies.

Infographic with examples of the best post workout snacks; 1) eggs and toast, 2) yogurt and granola, 3) cottage cheese and fruit, 4) tuna and crackers, 5) hummus and pita, and 6) protein shake and banana.

The Best Post-Workout Snack Ideas

Here are 10 nutritious post-workout snack combinations you can pull together in a pinch.

1. Eggs + Toast

Whether you workout morning, noon, or night, eggs and toast is a quick and easy combo that you can whip up in minutes.  Not only are eggs a good source of protein but they are also a natural source of cholesterol, which has been shown to have a beneficial effect on muscle building and recovery (6, 7) 

A post-workout snack of two eggs and 1 slice of whole-grain bread provides an average of 16 grams of protein and 12 grams of carbohydrates (8, 9).

2. Greek Yogurt + Granola

Although any type of yogurt makes a good post-workout snack, Greek yogurt is particularly high in protein making it a great option. Given yogurt is a natural source of sugar it can actually provide both protein and carbohydrate post-workout, however, pairing it with some granola helps to add a little extra boost of fiber-rich carbohydrates. If you are buying store-bought granola, be sure to read the ingredients and opt for versions with limited added sugar and oil, especially if you are trying to create a calorie deficit.

A post-workout snack of 3/4 Greek yogurt and 1/4 cup of granola provides an average of 17 grams of protein and 22 grams of carbohydrates (10, 11).

3. Cottage Cheese + Fruit

Cottage cheese is an excellent source of dairy protein in the form of both whey and casein protein: whey is a high-quality well-absorbed protein, while casein is a slow-digesting protein that has been shown to boost muscle growth and aid recovery (12, 13). Much like yogurt, cottage cheese is available in 0%, 1%, 2%, and full-fat versions so, depending on your health goal, you can pick the option that works best for you as they are an equally good source of protein. Pairing cottage cheese with some fresh fruit helps to provide some additional carbohydrates and fiber at the same time.

A post-workout snack of 1/2 cup of 2% cottage cheese and 1 orange provides an average of 15 grams of protein and 21 grams of carbohydrates (14, 15).

4. Tuna + Crackers

Canned tuna is a quick and convenient source of protein that is relatively inexpensive. Not only is tuna a dense source of protein but it’s a good source of omega-3 fatty acids, which have been shown to reduce inflammation (16). Depending on your hunger level, tuna can be paired with vegetables, and crackers, or made into a sandwich to provide some much-needed carbohydrates.

A post-workout snack of 1/2 can of tuna and 10 whole-grain crackers provides an average of 23 grams of protein and 20 grams of carbohydrates (17, 18).

5. Hummus + Pita

Hummus is made from chickpeas, which are a legume and a source of vegetarian protein. Although chickpeas do contain protein, they are primarily a source of carbohydrates, as well as insoluble fiber, and can therefore help to refuel as well as repair. A serving of hummus alone does not contain a significant amount of protein, only 2.4 grams per 2 tablespoons; however, when paired with a whole-wheat pita the protein content can be increased.

A post-workout snack of 1/4 cup of hummus and 1 large whole-wheat pita provides an average of 11 grams of protein and 44 grams of carbohydrates (19, 20).

6. Milk + Oatmeal

Milk is an often overlooked but great source of protein, especially post-workout. The proteins and nutrients found in milk are high quality and easily absorbable, especially compared to alternative dairy beverages (21). Although you may think of oats as a breakfast item, a small bowl of oatmeal made with milk creates a well-balanced post-workout snack with protein and carbohydrates in minutes.

A post-workout snack of 1 cup of 2% milk and 1/2 rolled oats provides an average of 13 grams of protein and 40 grams of carbohydrates (22, 23).

7. Peanut Butter + Apple

Peanut butter is a moderate source of protein and, when paired with a piece of fruit, works well as a light, quick, and easy post-workout snack. Given a 2-tablespoon serving of peanut butter only contains 8 grams of protein, it is a moderate source of protein compared to other sources, however, it works well in a pinch or can tide you over until mealtime. Not a fan of peanut butter or allergic to peanuts? No problem, almond butter works too, although it does contain less protein than peanut butter.

A post-workout snack of 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrates (24, 25).

8. Deli Meat + Wrap

Deli meat is a great post-workout protein source when you don’t have time to cook or need something quick. Be it sliced turkey, chicken, ham, or roast beef; deli meat can provide up to 33 grams of protein per 100-gram serving (26). If you’re concerned about calories or fat content, you can opt for leaner options such as turkey or ham, and you can pair any form of deli meat with a whole grain wrap and a dollop of mustard of a savory post-workout snack with protein and carbohydrates.

A post-workout snack of 85 grams of sliced turkey and 1 whole-wheat wrap provides an average of 16 grams of protein and 33 grams of carbohydrates (27, 28).

9. Protein Powder + Banana

Protein powder is a great option when you are on the go or looking to boost your overall protein intake without overly increasing calories. Protein powders are available in both animal and plant-based options, made from everything from whey to pea to rice, and can be mixed into smoothies, mixed with milk, or added to water, and provide between 20 to 30 grams of protein per serving. When choosing a protein powder, be sure to read the ingredients and, whenever possible, opt for versions that are third-party tested to ensure quality. 

A post-workout snack of 1 scoop of whey protein powder and 1 medium banana provides an average of 21 grams of protein and 32 grams of carbohydrates (29, 30).

10. Protein Bar

Protein bars are a great option if you are not a fan of protein powder or are looking for something you can leave in your gym bag. Often made with protein powder but combined with dried fruits, nuts, seeds, or whole grains, they can be a well-balanced source of both protein and carbohydrates, however, not all protein bars are created equal. When choosing a protein bar, be sure to read the ingredients and opt for bars with whole food ingredients, with over 10 grams of protein, and less than 10 grams of added sugar.

A post-workout snack of 1 protein bar provides an average of 10 to 20 grams of protein and 25 to 35 grams of carbohydrates, on average (31).

Post Workout Nutrition FAQs

Should I eat immediately after a workout?

You do not need to eat immediately after a workout. Research shows that post-workout snacks and meals, with adequate protein and carbohydrates, consumed within 2-3 hours of a workout will support recovery.

What happens if you don’t eat after a workout?

Assuming that total daily calories, carbohydrates, and protein intake is met, there is no negative recovery side effect to not eating after a workout. Apart from endurance athletes, average exercisers can support recovery, replenish energy stores, and support muscle growth without specific nutrient timing strategies.

What is a savory snack after a workout?

Eggs, cottage cheese, and lean protein sources such as turkey, chicken, and fish are great for savory post-workout snacks.

What not to eat after a workout?

It is best to limit ultra-processed foods and prioritize nutrient-dense whole foods after a workout to optimize recovery. Antioxidant-rich foods like berries, leafy greens, and colorful vegetables combat inflammation and promote recovery, while polyphenols have been shown to help minimize post-exercise pain, improve strength recovery, and reduce fatigue (32).

If you’re unsure of what to eat to support your personal goals and optimize your athletic performance, it is best to work with a registered dietician who specializes in sports nutrition or a sports medicine specialist.

The Bottom Line

After a workout, it is best to consume a post-workout snack with protein and carbohydrates, along with water and/or electrolytes, for optimal recovery. Protein will help to stimulate muscle synthesis and improve recovery, while carbohydrates will help to restore muscle glycogen and replenish energy. Examples of good post-workout snacks include eggs and toast, yogurt and granola, cottage cheese and fruit, tuna and crackers, hummus and pita, or a protein shake with a banana.

Shredded Beef Tacos

Published on by

These Mexican shredded beef tacos are easy to make and full of flavor. Covered in spices and slow-cooked to perfection, this shredded beef is the perfect addition to taco night and something the whole family is sure to love.

Close up of Mexican shredded beef tacos on a plate with sour cream, pico de gallo, jalapeños, and cilantro on top.

If you like beef tacos, you’re going to love these shredded beef tacos! I’ve shared a slow-cooker shredded beef recipe before, but this Mexican-inspired shredded beef is juicy, tender, full of flavor, and, most importantly, easy to make! Plus, you can make this recipe in the slow cooker, on the stovetop, or in an Instant Pot, so it’s super versatile.

In addition to tacos, this shredded beef works well in burritos, enchiladas, tostadas, burrito bowls, tacos bowls, and salads. Not to mention, it keeps well in the fridge and freezer making it a great meal prep idea for healthy lunches and dinner for days to come.

Overhead shot of four slow-cooker shredded beef tacos on a plate with toppings and a side of lime and cilantro.

Why You’ll Love This Recipe

  • Easy – If you can turn on a slow cooker, you can make these shredded beef tacos.
  • Healthy – Made with whole foods, this shredded beef is nutritious and delicious.
  • Versatile – The shredded beef works well in tacos, rice bowls, and salads.
  • Great for Meal Prep – The beef keeps well in the fridge making it a great meal prep idea.
Ingredients to make Mexican shredded beef tacos: beef chuck roast, beef broth, spices, and tomato paste.

Ingredients for Shredded Beef Tacos

You’ll need the following ingredients to make Mexican shredded beef tacos:

  • Beef Chuck – A boneless chuck roast will give you the best results. If you can’t find a chuck roast, a tri-tip roast, rump roast, top-round roast, or bottom-round roast will give you similar results.
  • Spices – A mixture of chili powder, smoked paprika, cumin, oregano, onion powder, garlic powder, and salt to make the Mexican seasoning.
  • Beef Broth – To help braise the beef, chicken broth will also work. Feel free to use low-sodium beef broth if desired.
  • Tomato Paste – To thicken the sauce.
  • Olive Oil – To sear the roast, avocado oil will also work.

In addition to the above, you’ll need corn tortillas or flour tortillas and toppings for your tacos.

Dietary Adaptions

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

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

Beef chuck roast on a plate.
Beef chuck roast on a plate covered in spices.

How to Make Shredded Beef Tacos

  1. Make the spice mix. In a small bowl or jar, combine the chili powder, smoked paprika, ground cumin, dried oregano, onion powder, garlic powder, and salt.
  2. Make braising liquid. In a large measuring cup or bowl, combine the beef broth and tomato paste.
  3. Season the beef. Sprinkle the spice mixture over the roast, rubbing it into the beef until covered on all sides.
  4. Sear the beef. Warm the olive oil in a pan on medium-high heat and sear the beef roast for 1-2 minutes until browned on all sides.
  5. Add to slow cooker. Place the seared meat in the slow cooker and pour the braising liquid around the beef.
  6. Cook until fork tender. Cook in the slow cooker for 4-5 hours on high or 6-8 hours on low until the beef is tender, starting to fall apart, and can easily be pulled apart with a fork.
  7. Make the sauce and shred the beef. Once cooked, transfer the roast to a cutting board and, using two forks, shred the beef into bite-sized pieces. Transfer any leftover liquid to a small saucepan, bring to a bowl, and simmer for 10-15 minutes until thickened.
  8. Toss beef in the sauce. Return the shredded beef to the slow cooker, drizzle with some sauce, and toss until well coated.
  9. Make the tacos. Layer tortillas with a bit of shredded beef mixture and finish with toppings of your choice.

The detailed instructions for these Mexican shredded beef tacos can be found in the recipe card below.

Seared beef chuck roast in a slow cooker with broth and tomato paste.
Cooked beef chuck roast in a slow cooker.

Red’s Nutrition Tip

In addition to tacos, this shredded beef works well in rice bowls. Simply serve the shredded beef on a bed of rice and toppings of your choice to create a balanced meal for lunch or dinner.

Mexican shredded beef for tacos in a slow cooker.

Oven Method

No slow cooker? No problem! These Mexican shredded beef tacos can be made in the oven. Simply season the beef as per the instructions then sear the beef in a large Dutch oven on all sides, pour in the braising liquid, then transfer to the oven at 325°F for 3-4 hours until beef is tender, and then shred the beef as per instructions.

Slow-cooked mexican shredded beef for tacos in a bowl with cilantro on top.

Best Toppings for Beef Tacos

Here are some of my favorite taco toppings for Mexican shredded beef tacos:

  • Pico de gallo
  • Salsa
  • Avocado
  • Guacamole
  • Sour cream
  • Cotija
  • Shredded cheese
  • Refried beans
  • Pickled jalapenos
  • Hot sauce
  • Lime wedges
  • Fresh cilantro
Mexican shredded beef tacos on a plate with toppings.

What is the best cut for shredded beef tacos?

Chuck roast is the best cut for Mexican shredded beef tacos, as its rich and fatty nature ensures the beef is juicy and tender. Although, other roast cuts, such as rump roast and round roast also work well, as does brisket and even flank steak.

Why isn’t my beef shredding?

If your beef is not shredding, it’s simply not cooked long enough. Continue to cook the beef in the slow cooker until it is tender, starting to fall apart, and can easily be pulled apart with a fork.

Can you overcook shredded beef?

Yes, you can overcook shredded beef. If the beef is overcooked, it will be tough and dry.

Close up of a shredded beef taco on a plate with toppings.

Storage + Reheating

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

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

To Reheat: Once thawed, place shredded beef in a pan on the stove on medium-high heat and warm for 3-5 minutes, adding splashes of water to rehydrate the beef as needed. To reheat in the oven, place the shredded beef in a casserole dish, cover with aluminum foil, and warm in the oven at 350°F for 10-15 minutes. To reheat in the microwave, place the beef in a microwave-safe dish and warm for 1-2 minutes.

More Easy Mexican Recipes:

Honey vs. Sugar: Which is Healthier?

Published on by

While honey and white sugar are both sources of sugar and provide sweetness, honey is often touted as being the healthier choice with more nutritional value, but is it true? Here is a complete breakdown of honey vs. sugar and an answer to whether honey is truly the healthier option or not.

Glass container of honey and wooden spoon with white sugar on a dark background.

Table of contents

What’s the difference between honey and sugar?

Honey and sugar are both sources of carbohydrates, specifically sugar from simple carbohydrates. Although both honey and sugar contain sugar in the form of simple carbohydrates, they differ in their overall composition.

Sugar, from sugarcane or sugar beet, is made up of monosaccharides: 50% fructose and 50% glucose, which bond together to create the disaccharide sucrose, also known as white sugar.

Honey is the rich sugar nectar collected by bees and is composed of roughly 38% fructose, 31% glucose, 17% water, and 7% maltose, in addition to small amounts of other simple carbohydrates, pollen, amino acids, enzymes, and nutrients (1).

Both sugar and honey come in many different forms. Granulated sugar comes in white, light brown, dark brown, caster, confectioner, muscovado, and demerara sugar, while honey varies in color, texture, and by plant, including clover, wildflower, and buckwheat honey.

Infographic on the composition of honey vs. sugar.

Honey vs. Sugar Nutrition

Here is a nutrition comparison of the calorie, protein, fat, carbohydrate, and sugar content of white sugar and honey (2, 3).

Nutrition DataSugarHoneySugarHoney
Serving Sizeper 100 gramsper 100 gramsper 1 tbsp.per 1 tbsp.
Calories387 calories304 calories48 calories64 calories
Carbohydrates100 grams82.4 grams12.5 grams17.3 grams
Sugar99.8 grams82.1 grams12.5 grams17.2 grams
Fiber0.0 grams0.2 grams0.0 grams0.04 grams
Protein0.0 grams0.3 grams0.0 grams0.06 grams
Fat0.0 grams0.0 grams0.0 grams0.0 grams

Calories

Given that white sugar contains more calories per gram, it also contains more calories per gram compared to honey. Per 100 grams, white sugar provides 387 calories, while honey provides 304 calories.  However, since honey is a liquid when measured by volume, it contains slightly more calories than sugar: one tablespoon of honey contains 64 calories, while one tablespoon of white sugar contains 48 calories.

Sugar

Gram per gram, table sugar contains slightly more sugar than honey. Per 100 grams, white sugar provides 99.8 grams of sugar, while honey provides 82.1 grams of sugar. This difference is due in large part to the fact that sugar is 100% sucrose, while honey has a higher water content.

Glycemic Index

The glycemic index, or GI, of a food indicates how quickly or slowly it will raise blood sugar levels once consumed; the higher a food ranks on the GI scale, the more rapidly it will increase blood sugar levels. White sugar ranks higher on the glycemic index scale than honey, meaning it will raise blood sugar levels more quickly. This is due to the higher concentration of fructose in sugar. Sugar ranks at 65 on the glycemic index scale, while the exact glycemic ranking of honey varies because the composition of honey can vary; however, on average, honey ranks at 61 (4). While honey has a lower glycemic index, the difference is minimal.

Infographic of honey vs. sugar comparing the nutrition information of calories, carbohydrates, sugar, fiber, protein, and fat.

Benefits of Honey

Although not all honey is created equal, raw honey does contain several added health benefits.

Source of Antioxidants

Research has shown that some of the main health benefits of raw honey are from its content of antioxidants (5). Natural raw honey contains a range of compounds that act as antioxidants, including phytochemicals, flavonoids, and ascorbic acid. These compounds, specifically flavonoids, have been shown to have anti-inflammatory properties and other health benefits (6).

Source of Vitamins and Minerals

In addition to its antioxidant properties, raw honey is a natural source of vitamins and minerals. The exact breakdown of micronutrient content will vary from one raw honey to the next, as bees pollinate in different regions on different plants, however, natural honey has been shown to contain small amounts of niacin (vitamin B3), riboflavin (vitamin B2), pantothenic acid (vitamin B5), calcium, magnesium, manganese, potassium, phosphorus, and zinc, as well as trace amounts of many other trace nutrients (6).

Antibacterial, Antifungal, and Anti-Inflammatory Properties

Some are the most interesting benefits of raw honey include its antibacterial, antifungal, and anti-inflammatory properties. Research has shown that unpasteurized raw honey can kill unwanted bacteria and fungi, as it contains hydrogen peroxide, a natural antiseptic, which can kill harmful bacteria and fungi. Certain forms of raw honey have been shown to support wound healing, minor burns, and skin irritations such as psoriasis, as well as support the immune system to help ease a common acute cough, cold, or sore throat (7). Moreover, raw honey contains trace amounts of local pollen, which some experts claim may help to desensitize seasonal allergic reactions, although scientific research is still inconclusive at this time.

Sweeter, So May Require Less

Compared to sugar, raw honey is higher in fructose than glucose and, since fructose tends to have a sweeter taste, you can use smaller amounts of honey to satiate a sweet tooth.

Generally speaking, darker unpasteurized honey tends to contain more nutritional value, and for maximum health benefits, it is best to consume raw, local honey (8, 9).

Benefits of Sugar

Surprisingly, there are some benefits to regular sugar.

Natural Sweetener

Technically speaking, sugar is a naturally occurring substance. Although much of the table sugar processed today is made from sugar beets, many of which are genetically modified, it is traditionally made of sugarcane, which is a natural, fiber-rich plant.

Fewer Calories 

While both regular honey and table sugar are considered empty calories, per volume serving, sugar contains slightly fewer calories. Therefore, when measuring sweeteners for a recipe, 1 cup of sugar will provide fewer calories than 1 cup of honey, as sugar provides 774 calories per cup and honey provides 1,030 calories per cup.

Inexpensive and Versatile

Compared to honey, sugar, especially refined white sugar, is far less expensive and is commonly used in numerous recipes around the world.

It is important to note that there are many different types of sugar and although the nutritional differences are minimal, there is some variation between white sugar, cane sugar, brown sugar, and other forms.

Benefits of honey and sugar.

Concerns with Honey

The primary health concern with honey is its safety for infants younger than 12 months, as honey can contain the bacteria that cause infant botulism (10). Aside from this and rare allergies in some individuals, there are a few health risks related to raw honey. Although it does contain slightly more calories per serving than sugar, the difference is minimal.

Concerns with Sugar

Compared to honey, sugar has been linked to more health concerns. Excessive sugar intake and high consumption of calories from refined, added sugar have been linked to weight gain, obesity, type 2 diabetes, heart disease, tooth decay, and an increased risk of illness (11). However, it is important to consider that this may simply be a correlation, not a direct cause.

FAQs

Does sugar cause weight gain?

The consumption of sugar does not directly cause weight gain. Sugar is a form of carbohydrate that can be consumed in a healthy diet; however, it is important to understand that sugar is very calorie-dense, and excessive intake of sugar can contribute to excess calorie intake, which can lead to weight gain.

Can I replace sugar with honey for weight loss?

While sugar contains more nutrients and is associated with several health benefits, honey contains more calories per volume serving; therefore, it may not be the optimal choice for weight loss. Both honey and sugar can support weight loss as long as a calorie deficit is created.

Is honey inflammatory like sugar?

Honey has been shown to have anti-inflammatory properties; however, the health benefits of honey are largely dependent upon the quality of honey and the amount consumed. When consumed as added sugars in excess, high intakes of both honey and sugar have the potential to contribute to chronic inflammation.

Does sugar or honey last longer?

Both sugar and honey have a very long shelf life. When properly stored, honey can remain edible for years, even decades, and sugar can last forever as long as it is kept away from moisture and heat.

Which is Healthier?

From a calorie and sugar content perspective, the differences between sugar and honey are minimal. Overall, raw honey contains slightly more health benefits than table sugar from its potential antioxidant, antibacterial, antifungal, and anti-inflammatory properties, which support the immune system.

Honey also contains trace amounts of B vitamins, riboflavin, niacin, folic acid, pantothenic acid, vitamin B6, vitamin C, and minerals, calcium, iron, zinc, potassium, phosphorus, magnesium, selenium, chromium, and manganese.

However, it would require such large volumes of raw honey, and therefore sugar, to obtain any significant amount of these trace minerals that it would likely negate the additional health benefits.

Whether you spread honey on your morning toast or make your coffee with a bit of sugar, both sweeteners can be included in a healthy diet.

The Bottom Line

While honey does provide more nutritional value than table sugar, when consumed in excess, both too much sugar and too much honey can have negative effects on overall health. If you are reaching for honey, it is best to reach for raw, locally produced honey to benefit from its antioxidant, antibacterial, antifungal, and anti-inflammatory properties, and health benefits.

15 High-Protein Grains

Published on by

Protein is an important part of a healthy and well-balanced diet. Although whole grains are predominantly a source of complex carbohydrates and fiber, they do contain some protein and can help to increase your overall protein intake. Be it Kamut, quinoa, teff, farro, or brown rice, here is a list of the top high-protein grains you can add to your diet today.

Variety of high-protein grains in small white bowls on a wood background.

Table of contents

Protein is an essential macronutrient made up of amino acids that are required by the human body and can be found in animal products and plant-based foods. While most plants are predominantly sources of carbohydrates or fat, certain plants foods, including beans, lentils, and grains, contain slightly higher levels of protein per serving and can, therefore, serve as complementary sources of protein to animal proteins, or primary sources of protein for individuals following a vegetarian, vegan, or plant-based diet.

Although most grains are not considered complete protein sources, when paired or consumed with other vegetarian protein sources, one can ensure they are consuming all essential amino acids. Moreover, by pairing a high-protein grain with another plant-based protein, such as beans, lentils, nuts, or high-protein seeds, you can create a complete protein source and a more balanced meal.

Opting for protein-rich grains can help to ensure individuals are reaching their optimal protein intake, which has been shown to balance blood sugar, increase satiety levels, increase metabolic rate, aid in strength and tissue formation, build and maintain muscle tissue, and support the maintenance of healthy body weight.

Moreover, high-protein whole grains contain more fiber and B vitamins than their refined counterparts.

Whether you’re following a plant-based diet, trying to eat a high-protein diet, or simply looking for new ways to add protein to your meals, these protein-rich grains are a great way to boost your protein intake.

Infographic of top 12 high-protein grains; wheat berries (spelt and kamut), teff, amaranth, quinoa, farro, wild rice, whole wheat pasta, millet, couscous, oats, buckwheat, brown rice, corn, sorghum, and barley.

High Protein Grain List

So, which grains contain the most protein? Here’s a list of the most popular high-protein grains, ranked from highest to lowest protein content per cup.

1. Spelt

Spelt is an ancient grain that is a primitive relative of modern wheat. Also known as triticum spelta, spelt is a distinct subspecies of wheat along with einkorn wheat and Khorasan wheat. This high-protein grain can be eaten in wheat berry or flour form, and it has a mild flavor with a slightly nutty and sweet taste. Spelt flour is a great alternative to all-purpose flour, as it contains more grams of protein per serving. Spelt wheat berries can be used in fresh salads and soups and spelt flour can be used in baked goods such as muffins and bread, as well as crackers and pasta.

Nutrition Facts of Spelt, per one-cup serving of cooked spelt berries (1)

  • Protein: 10.7 grams
  • Fat: 1.65 grams
  • Carbs: 51.2 grams
  • Fiber: 7.57 grams

2. Kamut

Traditionally known as Khorasan wheat, Kamut is an ancient grain variety of non-hybridized wheat that remains unchanged by breeding compared to its modern counterparts. This heirloom wheat grain is protected under the KAMUT® brand to never be altered through modern breeding programs and has been shown to have higher levels of protein and fatty acids than modern wheat and, in some cases, easier digestibility (2,3). Kamut has a firm texture and slightly sweet, rich, and nutty taste, which attracts interest from pasta makers and bread bakers alike. Kamut wheat berries can be used in salads, soups, and stews, while Kamut flour works well in bread, whole wheat pasta, and pancakes.

Nutrition Facts of Kamut, per one-cup serving of cooked Kamut berries (4)

  • Protein: 9.82 grams
  • Fat: 1.43 grams
  • Carbs: 47.5 grams
  • Fiber: 7.4 grams

3. Teff

Teff is a tiny cereal grain, less than 1% the size of wheat kernels, grown in Ethiopia, Eritrea, and other countries where it’s an important element in the traditional diets of the Horn of Africa (5). Teff is a naturally gluten-free grain and comes in a variety of colors including red, ivory, or dark brown. ‌While teff flour is traditionally and commonly used to make injera, a sour fermented flatbread, it can also be used to make porridge, stews, pilafs, or baked goods. Its mild, nutty, and slightly molasses-like flavor makes it an incredibly versatile grain.

Nutrition Facts of Teff, per one-cup serving of cooked teff (6)

  • Protein: 9.75 grams
  • Fat: 1.64 grams
  • Carbs: 50.1 grams
  • Fiber: 7.06 grams

4. Amaranth

Amaranth is a tiny ancient grain, although it is technically a pseudocereal as it’s a seed similar to buckwheat and quinoa, that resembles light-colored caviar. This gluten-free grain is a good source of fiber and vegetarian protein and has an earthy and nutty flavor. Amaranth is sold in both whole grain and flour formats and is a versatile ingredient that works well in many dishes such as hot cereals, polenta, and pilafs.

Nutrition Facts of Amaranth, per one-cup serving of cooked amaranth (7)

  • Protein: 9.35 grams
  • Fat: 3.89 grams
  • Carbs: 46 grams
  • Fiber: 5.17 grams

5. Quinoa

Quinoa, pronounced keen-wah, is also pseudocereal and a member of the Chenopodium quinoa plant family. There are over 3,000 varieties of quinoa, although the most popular are red, black, and white (8). Unlike other protein-rich grains, quinoa is a complete protein source as it contains all essential amino acids. Quinoa is considered a gluten-free grain that is rich in fiber and protein that can be consumed whole, rolled into flakes, or ground into flour, and is a great option for individuals with celiac disease or gluten intolerance. Whole-grain quinoa is quick to cook and ideal for pilafs, soups, and salads.

Nutrition Facts of Quinoa, per one-cup serving of cooked quinoa (9)

  • Protein: 8.14 grams
  • Fat: 3.55 grams
  • Carbs: 39.4 grams
  • Fiber: 5.18 grams

6. Farro

Farro is another ancient grain and is a relative to wheat. Farro has been a staple in the Mediterranean diet, especially in Italy, for decades and in recent years has gained popularity in North America as being one of the most beloved high-protein grains among individuals following a plant-based diet. Although not gluten-free, farro is high in fiber, highly versatile, and relatively inexpensive with a nutty flavor and chewy texture. Similar in size to barley, farro is available in semi-pearled and pearled formats and is easily used in soups, risottos, and salads, while its flour is often used to make pasta.

Nutrition Facts of Farro, per one-cup serving of cooked farro (10)

  • Protein: 8.0 grams
  • Fat: 0.32 grams
  • Carbs: 54 grams
  • Fiber: 3.17 grams

7. Wild Rice

Despite its name, wild rice is not rice at all but the seed of semi-aquatic grass that grows with abundance in North America’s Great Lakes region. Wild rice is one of four species of grass that produces edible seeds resembling rice, it’s merely referred to as rice because it looks and cooks like other types of rice, such as white or brown rice. Due to its strong flavor and high price point, wild rice is often sold with and cooked with other grains or forms of rice. Its long black grains, firm texture, and nutty taste make it a great side dish or a wonderful addition to salads or soups.

Nutrition Facts of Wild Rice, per one-cup serving of cooked wild rice (11)

  • Protein: 6.54 grams
  • Fat: 0.56 grams
  • Carbs: 34.9 grams
  • Fiber: 2.95 grams

8. Whole Wheat Pasta

While not technically a grain itself, pasta made from whole wheat flour is a great way to add more high-protein grain products to your diet. Whole wheat pasta is pasta from flour from an entire wheat kernel, including bran, germ, and endosperm. Conventional pasta is made from refined flour, which only includes the endosperm, which contains fewer grams of protein per serving. Moreover, whole wheat pasta has a lower glycemic index than regular pasta, although both are healthy choices that can be included in a healthy diet.

Nutrition Facts of Whole Wheat Pasta, per one-cup serving of cooked whole wheat pasta (12)

  • Protein: 6.41 grams
  • Fat: 1.83 grams
  • Carbs: 32.2 grams
  • Fiber: 4.17 grams

9. Millet

Millet is the name given to several small related grains found around the world including pearl millet, foxtail millet, proso millet, finger millet, and fonio (13). While it looks like a seed, millet has a similar nutritional profile to other cereal grains with rich fiber, protein, and antioxidant content (14). Millet can be found in white, grey, yellow, or red, and is another versatile whole grain that works well in hot cereal and side dishes, while its flour can be made into flatbreads, such as Indian roti, or polenta instead of cornmeal.

Nutrition Facts of Millet, per one-cup serving of cooked millet (15)

  • Protein: 6.11 grams
  • Fat: 1.74 grams
  • Carbs: 41.2 grams
  • Fiber: 2.26 grams

10. Couscous

Much like whole wheat pasta, couscous is not a grain itself but rather a grain product traditionally made from semolina flour or granules of durum wheat. Although often confused as a whole grain, couscous is a form of pasta that is available in several different sizes and formats, the most common being Moroccan couscous, Golden Couscous, Pearl Couscous, and Lebanese couscous. Most store-bought varieties of couscous can be cooked in a matter of minutes and can be used in salads, soups, stews, pilafs, skillets, or as a simple side dish.

Nutrition Facts of Couscous, per one-cup serving of cooked couscous (16)

  • Protein: 5.95 grams
  • Fat: 0.25 grams
  • Carbs: 36.4 grams
  • Fiber: 2.2 grams

11. Oats

Be it steel-cut, rolled, or quick-cooking, oats are a high-protein grain that is incredibly versatile and inherently gluten-free. Although steel-cut oats are commonly considered the healthier option, all forms of oats are healthy, a great source of fiber, and contain some protein. In addition to making a great bowl of cooked oats, oats also make wonderful high-protein breakfast cereal, homemade granola and oat flour makes a great addition to any baked good.

Nutrition Facts of Oats, per one-cup serving of cooked rolled oats (17)

  • Protein: 5.94 grams
  • Fat: 3.56 grams
  • Carbs: 28.1 grams
  • Fiber: 3.98 grams

12. Buckwheat

Similar in size to wheat kernels, buckwheat is a gluten-free pseudocereal and a cousin of rhubarb. Buckwheat is mainly harvested in the northern hemisphere and is a mainstay of traditional Eastern European cuisine. Buckwheat has a very mild nutty flavor and is commonly used in groat, the hearty hulled seed of the buckwheat plant, and flour formats. Whole groat buckwheat can be used like rice for salads and side dishes or similarly to oats in porridge, while its flour is commonly used in crepes, soba noodles, or quick bread.

Nutrition Facts of Buckwheat, per one-cup serving of cooked buckwheat (18)

  • Protein: 5.68 grams
  • Fat: 1.04 grams
  • Carbs: 33.4 grams
  • Fiber: 4.54 grams

13. Brown Rice

Compared to white rice, brown rice contains slightly more protein and more fiber per serving and is a good source of B vitamins. Brown rice is generally quite easy to find, affordable, and highly versatile as it can be used in everything from stir-fries to curries to soups to salads. You can also find brown rice in a “puffed” form, which is made by heating rice kernels under high pressure in the presence of steam to form a puffed grain, and is great for breakfast cereal and snack bars.

Nutrition Facts of Brown Rice, per one-cup serving of cooked long-grain brown rice (19)

  • Protein: 5.54 grams
  • Fat: 1.96 grams
  • Carbs: 51.7 grams
  • Fiber: 3.23 grams

14. Corn

Although corn is often considered a vegetable it is technically a grain.  Known as “maize” in most parts of the world, corn is a whole grain that is considered a part vegetable and part starch, while it’s actually a whole grain rich in fiber and small amounts of protein.  From fresh corn to popcorn to polenta to tortillas to cornbread, corn is one of the most versatile high-protein grains. In addition to its whole grain form, corn is also found in ground formats milled to create cornmeal, which has a gritty texture, and corn flour, which is more finely ground. Ground corn works well for pancakes, biscuits, or bread recipes.

Nutrition Facts of Corn, per one-cup serving of cooked corn kernels (20)

  • Protein: 5.13 grams
  • Fat: 1.22 grams
  • Carbs: 36.8 grams
  • Fiber: 3.46 grams

15. Sorghum

Sorghum is a genus of about 25 species of flowering plants native to Australia with other species originating in Africa and Asia (21). Sorghum, also known as milo, is a gluten-free grain with a hearty and chewy texture similar to wheat berries. Sorghum can be popped like popcorn, cooked into porridge, or ground into flour for baked foods.

Nutrition Facts of Sorghum, per one-cup serving of cooked sorghum (22)

  • Protein: 4.57 grams
  • Fat: 1.48 grams
  • Carbs: 30.9 grams
  • Fiber: 2.89 grams

16. Barley

Barley is one of the oldest cultivated grains and is grown in temperate climates globally. Although most well-known as being the primary grain for producing beer, barley is a hearty high-protein grain with numerous culinary uses. Hulled barley, also known as pearl barley, is one of the highest fiber-containing high-protein grains; a 1/4-cup serving provides 32% of your daily value of fiber, and while barley is not wheat, it does contain gluten. Pearled barley lends itself well to a number of dishes including soups, stews, risottos, pilafs, salads, and stuffings.

Nutrition Facts of Barley, per one-cup serving of cooked barley, pearled (23)

  • Protein: 3.55 grams
  • Fat: 0.69 grams
  • Carbs: 44.3 grams
  • Fiber: 5.97 grams

Ranking of High-Protein Grains per Serving

GrainProtein per 1 cup, cookedProtein per 100 grams, cooked
Spelt10.70 grams5.50 grams
Kamut9.82 grams5.71 grams
Teff9.75 grams3.87 grams
Amaranth9.35 grams3.80 grams
Quinoa8.14 grams4.40 grams
Farro8.00 grams5.12 grams
Wild Rice6.54 grams3.99 grams
Whole Wheat Pasta6.41 grams5.99 grams
Millet6.11 grams3.51 grams
Couscous5.95 grams3.79 grams
Oats5.94 grams2.54 grams
Buckwheat5.68 grams3.38 grams
Brown Rice5.54 grams2.74 grams
Corn5.13 grams3.11 grams
Sorghum4.57 grams2.90 grams
Barley3.55 grams2.26 grams

All nutrition data is based on FoodData Central. 

High-Protein Grains FAQs

Which grain has the highest protein?

Wheat berries have the highest protein content per serving. Spelt wheat berries contain 10.7 grams of protein per cup and Kamut wheat berries contain 9.82 grams of protein per cup.

What are the top 5 super grains?

Spelt, Kamut, teff, amaranth, and quinoa are the top 5 high protein grains. These grains contain more plant-based protein than any other whole grains.

What grain is a superfood?

All whole grains are considered “superfoods” and should in included in a healthy diet.

The Bottom Line

While whole grains are predominantly sources of carbohydrates and fiber, certain whole grains, such as Kamut, teff, amaranth, quinoa, and farro, contain higher levels of protein compared to other plant foods. High-protein grains can be consumed in addition to animal protein sources or as sources of plant-based protein for individuals following vegetarian or vegan diets.

Creamy Zucchini Pasta

Published on by

If your garden is overflowing with zucchini, this recipe is for you! Made with simple summer ingredients, this creamy zucchini pasta is a delicious and nutritious meal that you can enjoy for lunch or dinner.

Creamy zucchini pasta in a white bowl with a fork with parmesan cheese and basil on top.

Whether you’re looking to add more fiber to your diet, trying to get your kids to eat more vegetables, need to use an abundance of zucchini, or simply want a new dinner idea, this creamy zucchini pasta recipe is a great way to do it.

The combination of cooked zucchini and ricotta cheese creates a creamy zucchini pasta sauce that you can add to any pasta you like and will help to ensure everyone is eating more greens and protein.

Two bowls of creamy zucchini pasta with fusilli noodles with a side of parmesan cheese.

Why You’ll Love This Recipe

  • Quick – Ready in 25 minutes, this zucchini pasta recipe is perfect for a weeknight meal.
  • Easy – If you can boil pasta and sauté vegetables you can make this recipe.
  • Creamy – The combination of zucchini and ricotta cheese makes a rich and creamy zucchini pasta sauce.
  • Vegetarian – This veggie-filled recipe is something everyone can enjoy.
Ingredients for creamy zucchini pasta recipe: fusilli pasta, ricotta cheese, zucchini, garlic, parmesan cheese, lemon, and fresh basil.

Ingredients for Creamy Zucchini Pasta

  • Pasta – You can use short-cut pasta such as fusilli, cavatappi, or penne, or long pasta such as spaghetti, linguine, or bucatini. Whole wheat pasta would also work well.
  • Zucchini – You can use fresh or frozen zucchini for this recipe. Although I used green zucchini in my recipe, you could use yellow summer squash as well.
  • Ricotta – To make the creamy zucchini pasta sauce and add some protein at the same time.
  • Parmesan – To add a bit more protein, enhance the creaminess, and ensure the sauce is nice and cheesy.
  • Shallot – To build the base of the sauce, a small onion will also work. If you don’t have an onion, you can use 1 teaspoon onion powder instead.
  • Garlic – To add a depth of flavor. If you don’t have fresh garlic cloves, you can use 1 teaspoon of garlic powder instead.
  • Lemon – A bit of lemon juice and lemon zest to add some brightness to the creamy zucchini sauce.
  • Olive Oil – To add some healthy fats and cook the veggies.
  • Salt and Pepper – To season the pasta.
  • Fresh Basil – Although optional, finishing the pasta with some fresh basil helps to brighten the dish.

You can also top your pasta with red pepper flakes if you want to add a bit of heat.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the ricotta for non-dairy ricotta cheese or full-fat coconut milk, and swap the parmesan for half the amount of nutritional yeast.

Raw diced zucchini in a pan with onion and garlic.
Cooked diced zucchini in a pan with onion and garlic.

How to Make Pasta with Creamy Zucchini Sauce

  1. Boil the pasta. Bring a pot of salted water to a boil and cook the pasta to al dente, then drain, and set aside.
  2. Cook the zucchini. Sauté the zucchini in a pan with olive oil, onion, and garlic until tender.
  3. Blend the sauce. Add the cooked zucchini mixture, ricotta cheese, lemon juice, salt, and pepper to a blender or food processor and purée until smooth.
  4. Mix the pasta and sauce. Return the drained pasta to the pot, cover it with the creamy zucchini pasta sauce, add parmesan cheese, and lemon zest, and toss until well combined.
  5. Season to taste. Top the fresh basil leaves and additional parmesan cheese as desired.
  6. Serve and enjoy!

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

Sauteed zucchini, ricotta cheese, salt, and black pepper in a blender.
Creamy zucchini pasta sauce in a blender.

Red’s Nutrition Tip

I made my recipe with whole milk ricotta cheese, however, if you wanted to reduce the calorie content slightly you could use skim milk ricotta cheese instead. Regardless of which you option choose, you’ll still create a rich, creamy, and veggie-filled pasta sauce.

Fusili pasta, creamy zucchini pasta, shredded cheese, and lemon zest in a pot.
Pasta with creamy zucchini sauce in a pot.

What to Serve with Zucchini Pasta

This creamy zucchini pasta is a balanced meal with complex carbohydrates, healthy fats, and protein and can certainly be enjoyed on its own. If you want to increase the protein content, I recommend serving it with some grilled shrimp, chicken, or steak. To increase the fiber content, I recommend serving it with a simple green salad.

Close up of pasta with creamy zucchini pasta sauce in a white bowl with a fork.

Storage + Reheating

To Store: 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 Ricotta and Zucchini Pasta Recipes:

How to Choose the Best Protein Powder

Published on by

With so many brands of protein powder on the market it can be difficult to determine what option to choose. From whey to casein to plant protein, here are some simple tips to help you learn how to choose the best protein powder for your goals.

Bowls and scoops of chocolate flavor and vanilla flavor protein powder.

Whether your goal is to build muscle, lose weight, or support your overall health, protein powder is a great supplement to include in a healthy diet. While whey protein is often touted as the optimal choice, the best protein powder to choose depends on the individual and their personal health goals. In fact, whey, casein, egg, beef, and plant protein powders can all be good options when chosen with care.

Table of contents

Infographic of the different sources and types of protein powder: whey, casein, egg white, beef, soy, brown rice, hemp, pea, and mixed plant protein.

Types of Protein Powder

The most common and popular types of protein powder are:

Whey Protein Powder: Whey is a protein found in milk and is the liquid remaining after milk has been curdled and strained during the cheesemaking process. Liquid whey is then pasteurized, and the protein is concentrated and isolated to make whey protein powder (1).

Casein Protein Powder: Like whey, casein is found in milk and is a natural by-product of cheesemaking. After curdling the milk, the separated solids are skimmed and dehydrated to create casein protein powder (2).

Egg White Protein Powder: Eggs are a great source of high-quality protein, most of which is found in the white. Egg white protein is made from dried egg whites that are turned into a powder.

Beef Protein Powder: Meat is a great source of protein and certain cuts of beef can be used to make protein powder. Beef protein is made by boiling beef to create a liquid containing protein and amino acids, which is skimmed and then dried to produce protein powder.

Soy Protein Powder: Soy protein is made from soybeans. Defatted soybean flakes are washed, to remove the sugars and fiber, and then then dehydrated and powdered (3).

Brown Rice Protein Powder: Brown rice protein is made by treating brown rice with an enzyme that causes the protein and carbohydrates to separate, and the resulting protein is turned into a powder.

Hemp Protein Powder: Hemp protein is made from hemp seeds, which are relative to the cannabis plant. Hemp protein powder is made by grinding whole hemp seed meal that has had the oil removed.

Pea Protein Powder: Made from split yellow peas, pea protein is a popular vegetarian protein option. Pea protein is from pea flour which is prepared by dry milling of dehulled peas (4).

Mixed Plant Protein Powder: Some plant-based protein powders come in a mixed format where a combination of two or more plant protein sources, such as grains, beans, lentils, nuts, and/or seeds, are combined to make a powder with a more complete amino acid profile.

Infographic comparing processing of protein powder: concentrate protein powder vs. isolate protein powder vs. hydrolysate protein powder.

Concentrate vs. Isolate vs. Hydrolysate

In addition to different protein sources, protein powder can be found in different formats including concentrates, isolates, and hydrolysates (5, 6, 7, 8).

  • Protein Concentrates: These are produced by extracting the protein from animal or plant-based foods by using high heat and acid or enzymes. Protein concentrates are the least processed sources of protein powder and typically contain 70% to 80% protein, with the remaining 30% to 40% from carbohydrates and fat. If you don’t mind the additional calories from carbohydrates and fat, this is a good option.
  • Protein Isolates: These are produced with an additional filtration process, which further reduces the carbohydrate and fat content, increasing the protein content. Protein isolates typically contain 90% to 95% protein. If you prefer fewer calories from carbohydrates and fat, this is a good option.
  • Protein Hydrolysate: These are produced by further processing with heat, enzymes, or acid to break down the bonds between amino acids into shorter peptide chains. Protein hydrolysate contains more than 90% protein, is more quickly and easily digested and absorbed, and contains the least amount of lactose.

Whey vs. Casein Protein Powder

Whey and casein are two forms of protein found in milk, making up 20% and 80% of the protein in milk respectively (9). Both whey and casein proteins are high-quality complete animal protein sources that are highly bioavailable, however, they do have distinct differences and benefits.

Whey protein digests quickly and is rich in branched-chain amino acids (BCAAs), leucine, isoleucine, and valine. The fast absorption of amino acids from whey protein, namely leucine, helps to make them more quickly available for muscle protein synthesis (10, 11). This makes whey protein a great protein powder to use as part of a post-workout snack.

Casein protein takes much longer to digest than whey protein. Casein protein forms a gel when it interacts with stomach acid, which slows down stomach emptying and, therefore, delays the bloodstream’s absorption of amino acids. This slow release of amino acids makes casein protein a great protein powder to use before long-term fasting periods, making it a great late-night snack before going to sleep (12, 13).

Whey protein is the most well-studied form of protein powder and comes in whey protein concentrate, whey protein isolate, and hydrolyzed whey formats, while you’ll mostly find casein in isolate micellar casein and hydrolyzed casein formats.

Egg and Beef Protein Powder

While egg and beef protein powders are less popular, more expensive, don’t mix well in a protein shake, and – quite frankly – don’t taste great, they are good alternatives for individuals who cannot consume milk-based or plant-based protein powders for dietary and allergy reasons.

Plant-Based Protein Powder

Whether you’re on a plant-based diet or can’t consume milk-based protein powder for dietary reasons, plant-based protein powder is a good alternative option. That said, it is important to note that most plant-based protein sources are considered “incomplete” protein sources as they do not contain all 9 essential amino acids or do not contain them in the optimal ratios. If looking to use a plant-based protein powder, it is best to opt for a blend that contains a mix of plant-protein sources that creates a complete source of protein.

Infographic of protein quality using PDCAAS score and DIAAS score of protein powder comparing whey isolate, soy isolate, pea, and brown rice.

Protein Quality of Protein Powders

One of the most important aspects of protein powders is the quality of the protein they contain. Not all sources of protein are complete sources of protein nor are they equally as bioavailable.

Protein is made up of amino acids, which are essential for human life. In total, there are 20 amino acids, 9 of which are considered essential amino acids (EAAs), as cannot be produced by the body, and must be consumed through the diet. A “complete” protein is one that contains all 9 essential amino acids, and a subset of essential amino acids (EAAs), known as branched-chain amino acids (BCAAs), are essential for muscle protein synthesis, making them particularly beneficial in protein powder.

In addition to amino acid content, protein quality is assessed by digestibility and bioavailability, or how easily our body can utilize the amino acids from the source (14, 15).

The Protein Digestibility Corrected Amino Acid Score (PDCAAS) and Digestible Indispensable Amino Acid Score (DIAAS) are scales used by scientists to assess the bioavailability of protein sources (16, 17, 18, 19). Overall, animal-based protein powders, including whey and casein, are more bioavailable than plant protein powders, including soy, pea, and rice.

Protein SourcePDCAASDIAAS
Whey Protein Isolate1.001.09
Whey Protein Concentrate1.000.97
Soy Protein Isolate1.000.91
Pea Protein0.890.82
Hemp Protein0.430.45
Rice Protein Concentrate0.420.37
Infographic on who needs protein powder: athletes or individuals with performance goals, individuals with body composition and weight loss goals, individuals who struggle to reach protein intake, individuals with issues chewing or swallowing, vegetarians and vegans.

Who needs protein powder?

Not everyone needs protein powder. The use of protein powder depends on the individual and their goals, and protein powders can be used for short periods of time to support short-term needs and goals.

Athletes or individuals with performance goals. While protein needs will vary by sport, power and strength athletes have higher protein needs. Athletes can benefit from supplementing with a protein powder can help to ensure adequate intake, which has been shown to enhance recovery, muscle protein synthesis, and performance (20).

Individuals with body composition goals. Optimal protein intake is higher for individuals for weight loss or fat loss goals, as protein can help to support muscle growth, reduce the loss of lean muscle mass, and increase satiety levels, making the use of protein powder beneficial.

Vegetarians and vegans. Individuals who follow a restricted diet are more prone to not meet their daily protein requirement, making protein powder a great supplement to support their daily protein intake. Moreover, consuming a protein powder on a vegetarian or vegan diet can help to ensure you are consuming an adequate balance of all amino acids.

Individuals who struggle to meet their protein intake. For general health, it is best to seek your daily protein needs from whole foods. However, if someone is struggling to meet their daily protein needs or just starting out on their nutrition journey, protein supplements can be very helpful.

Individuals with issues swallowing or chewing. Be it a short-term issue such as dental surgery or a long-term health issue, if you are unable to swallow or chew food, mixing protein powders into shakes or smoothies is a great way to support your protein need in a liquid format.

Is all protein powder safe?

No, the FDA does not regulate protein powders so you must use caution when choosing protein powders. Unfortunately, protein powders often contain hidden ingredients and dangerous contaminants. In 2018, the Clean Label Project, a nonprofit focused on health and transparency in labeling, released a large report exposing toxins in many brands of protein powder (21). Researchers of the study screened 134 of the top-selling protein powders for toxins and found that many contained heavy metals and BPA. For this reason, it is best to opt for a protein powder that has been third-party tested and shown to only contain the ingredients in the amounts it has listed on its label.

Infographics of pros and cons of protein powder.

Benefits of Protein Powder

  • Supports Adequate Intake: Using a protein powder can help to ensure you are consuming adequate protein and reaching your optimal daily protein needs.
  • Convenience: Protein powder is easy to transport making it a great on-the-go no-cook protein source that does not require refrigeration.
  • Versatile: Protein powder can be used in many ways including shakes, smoothies, oatmeal, yogurt, baked goods, homemade protein bars, and more.
  • Inexpensive: Compared to many cuts of chicken, beef, or fish, protein powder is often cheaper per gram of protein.

Cons of Protein Powder

  • Heavy Metals: In recent years, several brands of protein powder have tested positive for heavy metals, cadmium, arsenic, mercury, and lead being the most prevalent.
  • Sweeteners: Most protein powders contain some form of artificial sweeteners or sugar alcohol to make them more palatable. While artificial sweeteners and sugar alcohols are generally regarded as safe to consume in moderate amounts, they can cause digestive issues for some.
  • Fillers: Additional ingredients, such as maltodextrin, carageen, cornstarch, psyllium fiber, flavorings, preservatives, and dyes. Although not necessarily harmful, they are commonly used by cheaper brands to dilute the quality of the product and increase profits. Plus, they can cause gastric distress for some.
  • Not Essential: Protein powders are a supplement to a good diet, not a solution for a poor diet. For optimal health, it is best to seek all or most of your protein from whole foods and only supplement with protein powder as needed.

How to Choose the Best Protein Powder for You

  1. Pick the source you digest best. While whey protein powder is the most well-research and has been shown to be the most effective in many cases, the best source of protein powder is the source that you digest the best. Whey, casein, egg, beef, soy, and plant-based protein powders can all be good options, as long as they are easily digested, and you feel good consuming them.
  2. Pick one with a complete amino acid profile. If choosing a plant-based protein powder, it is best to opt for one that is a complete protein made from a mixture of plant protein sources to ensure you are consuming the optimal ratio of all essential amino acids.
  3. Look for minimal ingredients. Learn how to read food labels and opt for protein powders with minimal ingredients, such as protein source, flavoring, and sweetener, without unnecessary fillers and additives.
  4. Look for minimal added sugar. Read the nutrition facts label and opt for a protein powder with little to no added sugar. There are many protein powder brands on the market that contain less than 1 gram of sugar per serving.
  5. Look for 20+ grams of protein per serving. A high-quality protein powder will generally contain 22-26 or more grams of protein per serving and provide 90 to 120 calories per serving.
  6. Look for third-party testing. Unfortunately, protein powders are not regulated by the FDA, therefore, it is beneficial to opt for protein powders that have been third-party tested to ensure that it contains all the ingredients in the amounts listed on the label.
  7. Opt for a sport-certified protein powder, if needed. Athletes who undergo drug testing are required to consume protein powders that have been tested and do not contain any banned substances. Protein powders that have been tested for use in sports will be labeled with NSF Certified for Sport or Informed-Sport logos on the label. Even if you are not a competitive athlete, opting for sport-certified protein powders will help to ensure you are consuming a high-quality product that is third-party tested.
Infographic on how to choose the best protein powder for you and your goals.

Protein Powder FAQs

How much protein powder is too much?

There is no known safety limit for protein powder. With that said, it’s important to keep in mind that protein powder is a supplement and should be used as a supplement to a healthy diet. It is recommended to consume most of your protein intake from whole food and use protein powder only as needed.

When is the best time to take protein powder?

The best time to consume protein powder depends on the individual and their goals. To supplement protein intake for general health or to reach optimal protein intake, protein powder can effectively be consumed at any time during the day. When using protein to support muscle growth, some research has shown that consuming protein post-workout can help to improve recovery. Generally speaking, if you are consuming adequate protein and reaching your daily protein target, you can consume protein powder at any time during the day, be it in your morning smoothie, post-workout shake, or as part of a late-night snack.

What is the best protein powder for weight loss?

All types of protein powder, whey, casein, egg, beef, or plant-based, can support a goal of weight loss if the individual is in a calorie deficit.

Which protein powder is best for muscle gain?

The most critical dietary factor for muscle gain is the consumption of adequate protein, ideally 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of dietary protein per day. If consuming adequate protein, in conjunction with adequate calorie and resistance training, an individual can gain muscle by consuming any type of protein powder.

What is the best protein for women?

Women can consume whey, casein, egg, beef, soy, and plant protein powders safely. The best protein powder for a woman is the type they digest the best.

What protein powder is best for diabetics?

The best protein powder for diabetics is one that is low in sugar content. Diabetics can consume dairy, animal, or plant-based protein powders as long as the sugar content is low. It is recommended that diabetics work with a doctor or registered dietician before consuming protein powder.

What’s the best vegan protein powder?

The best vegan protein powder is a mixed plant protein powder. Not all plant proteins are complete proteins, therefore, it is best to opt for protein powder with a mixture of plant proteins to ensure you are consuming the most optimal ratio of all essential amino acids.

The Bottom Line

Protein powder is a supplement that can help to support optimal protein intake in a convenient and relatively inexpensive way. Protein powders can be found in whey casein, egg, beef, and plant-based forms. To choose the best protein powder for you, opt for a source that you digest well, read the label and choose a protein powder with minimal added sugars and additives, and opt for a brand that is third-party tested whenever possible.

Smoked Salmon Sandwich

Published on by

Layered with smoked salmon, cream cheese, cucumber, red onion, and fresh herbs, this smoked salmon sandwich is incredibly easy to make and perfect for breakfast, lunch, dinner, or high tea!

Smoked salmon sandwich cut in half on on a cutting board with capers and chives sprinkle around.

If you love smoked salmon, you’re going to love this healthy smoked salmon sandwich! The combination of smoky salmon, smooth cream cheese, crunchy veggies, and fresh herbs ensures that this sandwich recipe is equally delicious and nutritious.

Ingredients for a smoked salmon sandwich: whole grain bread, smoked salmon, cream cheese, arugula, cucumber slices, sliced red onion, and capers.

Smoked Salmon Sandwich Ingredients

Here’s what you’ll need to make this salmon sandwich.

  • Bread – While any white bread will work, dark and whole-grain bread such as rye and pumpernickel are particularly tasty with smoked salmon. Both fresh bread and toast will work well in this sandwich.
  • Smoked Salmon – You can’t make a smoked salmon sandwich without smoked salmon! Classic smoked salmon, gravlax or lox will all work well.
  • Cream Cheese – While cream cheese is a fan favorite, soft cheeses like goat cheese and brie also pair nicely with smoked salmon. You can also swap the cheese for sour cream for a more Scandinavian touch.
  • Red Onion – Some thinly sliced red onion adds a pop of color and a nice vinegary bite.
  • Cucumber – A few slices of cucumber help to add a nice crunch to the sandwich.
  • Dill and Chives – A few fresh herbs such as dill and/or chopped chives add some fragrance. The herbs can be sprinkled into the sandwich or mixed directly into the cream cheese.
  • Capers – While completely optional, a handful of capers helps to add a nice salty contrast.

Prefer a smoked salmon bagel? No problem! Just swap the bread for a bagel and layer the ingredients for an epic bagel sandwich.

Dietary Adaptions

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

To Make it Dairy-Free: Use a plant-based cream cheese spread such as almond milk cream cheese or swap it for avocado slices.

Open sandwich with smoked salmon and cream cheese on a cutting board.

How to Make a Smoked Salmon Sandwich

  1. Prepare the vegetables. Begin by cutting the cucumber and red onion into thin slices.
  2. Spread the cream cheese. Spread each of the bread slices with cream cheese on one side.
  3. Layer the ingredients. Top one slice of cream cheese-covered bread with arugula, dill, smoked salmon, cucumber slices, red onion slices, capers, and a sprinkle of salt and pepper, then layer the second slice of bread on top.
  4. Serve and enjoy!

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

Red’s Nutrition Tip

Cream cheese is often thought of as unhealthy food, but the reality is it’s full of micronutrients, healthy fats, and protein. The combination of whole grain bread, smoked salmon, cream cheese, and vegetables ensure that this is a well-balanced meal complete with protein, carbohydrates, fiber, and healthy fats.

Smoked salmon cream cheese sandwich on a cutting board on a dark background.

Tips for the BEST Smoked Salmon Sandwich

  • Whip the cream cheese. To ensure your sandwiches have the most heavenly texture, whip your cream cheese in a food processor before making the sandwich or buy whipped cream cheese at the grocery store.
  • Thinly slice the vegetables. Cut the cucumber and red onion as thinly as possible or use a mandolin to cut them into perfectly even slices.
  • Toast the bread. To add some extra texture, toast the bread before making the sandwich.
  • Add more veggies. While this recipe calls for cucumber, red onion, and arugula, you can add more fiber and mix things up with additional vegetables such as sprouts, sliced tomatoes, or lettuce.
  • Add fresh lemon juice. Add a pop of brightness by adding a good squeeze of fresh lemon juice onto the smoked salmon before making the sandwich. You can also add a drizzle of olive oil for additional healthy fats.
  • Use flaky salt. While you can season these sandwiches with any salt you like, flaky sea salt and pepper adds an extra crunch and pop of flavor to every bite.
  • Cut it into triangles. To make things a little extra fancy, you can slice the sandwich into 4 mini triangle sandwiches and treat yourself to a high tea at home.
Close up of a smoked salmon sandwich on a cutting board.

What kind of cheese goes with smoked salmon?

Smoked salmon pairs best with soft, spreadable cheeses such as goat cheese, cream cheese, or whipped feta cheese. More traditional Scandinavian smørrebrød recipes, an open-faced sandwich, will serve smoked salmon with sour cream or cheese and sour cream blends.

Are salmon sandwiches healthy?

Absolutely! Smoked salmon is a good source of protein and healthy fats, specifically omega-3 fatty acids and, when made with whole-grain bread, cheese, and vegetables, a smoked salmon sandwich is a well-balanced meal complete with fiber, protein, complex carbohydrates, fat, and flavor.

How many calories in a smoked salmon sandwich?

This smoked salmon sandwich contains 521 calories, 42 grams of protein, 23 grams of fat, 36 grams of carbohydrates, and 4 grams of fiber. To reduce the calorie content of the sandwich, while maintaining the protein content, simply use a fat-free cream cheese.

Storage

If you want to make this smoked salmon sandwich for lunch meal prep, be sure to wrap it tightly in plastic wrap or store it in an airtight container and store it in the fridge for up to 24 hours. While it will keep longer, it’s best to eat it within a day to ensure the bread doesn’t get soggy.

More Healthy Sandwich Recipes:

Quinoa Burgers

Published on by

If you’re looking for a new veggie burger recipe, you’ve got to give these quinoa burgers a try! Not only are they easy to make but every patty is loaded with fiber and 12 grams of plant-based protein.

Quinoa burger on a whole wheat bun with lettuce, tomato, red onion, and mayonnaise and a side of sweet potato fries.

I don’t know about you, but I’ve had a lot of bad veggie burger patties. Whether they are dry and crumbly or just lacking in flavor, so many veggie burgers just seem to miss the mark, which is exactly why I wanted to make this quinoa burger recipe.

Made with black beans, cooked quinoa, and loaded with spices, these black bean quinoa burgers are full of flavor with the perfect veggie burger texture.

Why You’ll Love These Quinoa Burgers

  • Easy – Made in one bowl, these quinoa burgers are super quick and easy to make.
  • Vegetarian – Made with black beans and quinoa, this veggie burger recipe is vegetarian with options to make them vegan.
  • High Fiber – The combination of beans and quinoa ensures these veggie burgers contain 9 grams of fiber per serving.
  • Protein Packed – With 12 grams of protein per patty, these quinoa burgers are packed full of plant-based protein.
  • Meal Prep – These burgers keep well in the fridge making them a great meal prep idea for a healthy lunch or dinner.
Ingredients for quinoa burgers: black beans, quinoa, breadcrumbs, egg, tomato pasta, paprika, onion, garlic, cumin, and salt.

Ingredients for Quinoa Burgers

Here’s what you’ll need to make this quinoa burger recipe:

  • Quinoa – You can use any kind of cooked quinoa for these veggie burgers.
  • Black Beans – To add more protein and bind the burgers. If you don’t like black beans, you can use other types of canned beans such as pinto beans, cannellini beans, or kidney beans.
  • Breadcrumbs – To bind the burgers and absorb excess moisture. You can use regular or panko bread crumbs, or gluten-free bread crumbs, oat flour, or almond flour to make them gluten-free.
  • Egg – To further bind the burgers, add texture, and a small boost of protein. You can swap the egg for a “flax egg” to make the burgers vegan.
  • Tomato Paste – To add a bit of earthy flavor and bind the burgers.
  • Spices – A combination of paprika, cumin, onion powder, garlic powder, and salt to season the quinoa burgers. You can also add a bit of chili powder if you want to kick up the spice level.
  • Olive Oil – To cook the burgers.

In addition to the ingredients for the burger patties, you’ll need buns and toppings. I’ve included some suggestions below.

Dietary Adaptions

To Make them Gluten-Free: Swap the breadcrumbs for gluten-free bread crumbs, oat flour, or almond flour.

To Make them Dairy-Free: No adaptations are needed, these quinoa burgers are dairy-free.

To Make them Egg-Free and Vegan: Swap the egg for a flax egg.

Unmixed quinoa burger patty ingredients in a white bowl: mashed black beans, cooked quinoa, tomato paste, egg, and spices.
Black bean and quinoa burger mixture in a white bowl.

How to Make Black Bean Quinoa Burgers

  1. Cook the quinoa. Begin by cooking the quinoa in a pot of water until tender and fluffy. If you want to add extra flavor, you can cook the quinoa in chicken broth or vegetable broth instead of water.
  2. Mash the black beans. Drain and rinse the black beans, removing as much excess water as possible, and then add the black beans to a bowl and mash them into a paste.
  3. Make the burger mixture. Once the black beans are mashed, add the cooked quinoa, breadcrumbs, egg, tomato paste, and spices to the bowl and mix until well combined.
  4. Form patties. Divide the mixture into four balls and then shape each ball into a burger patty.
  5. Cook the patties. Cook the burgers in olive oil in a pan on medium heat for 4 minutes per side until golden brown and crispy.
  6. Serve as desired. Once the quinoa burgers are cooked, serve them on burger buns with toppings of your choice.

The detailed instructions can be found in the recipe card below.

Red’s Nutrition Tip

In addition to serving these quinoa burgers on burger buns, the patties make a great topping to a salad. Simply cook the quinoa burgers and then chop them into bite-sized pieces and add them to your favorite salad for a fiber-packed meal.

Formed vegetarian burgers on a cutting board.
Veggie burgers cooking in a cast-iron skillet.

Tips for this Recipe

Here are some recipe tips to ensure you make the best quinoa burgers:

  • Use pre-cooked quinoa. Cut down on prep time by using leftover quinoa or purchasing pre-cooked quinoa at the grocery store. Simply use 1 ½ cups of cooked quinoa in the recipe.
  • Drain the black beans well. Ensure that the black beans are well drained to remove as much excess water as possible, this will help to ensure your burgers are crispy when cooked.
  • Use a food processor. Instead of mashing the black beans with a fork, you can purée them in a food processor until formed into a paste.
  • Combine the mixture well. Be sure the ingredients are well incorporated in the bowl before forming the burgers to ensure that the spices are well distributed in the burgers.
  • Cook them in a pan. While these burgers can be cooked on a grill, cooking them in a cast-iron skillet or pan with olive oil will ensure they cook more evenly and hold together well.
  • Only flip the burgers once. Constant flipping the burgers will cause the burgers to crumble and, if you flip too soon, the burgers will stick to the pan. Ensure that the quinoa burgers are golden and crispy on the bottom before flipping them.
  • Finish them in the oven. If you find your burgers slightly undercooked or if they are getting too dark or burnt in the pan, you can finish the quinoa burgers in the oven for 5-10 minutes at 400°F.

Frequently Asked Questions

How do you keep quinoa burgers from falling apart?

Adding an egg, breadcrumbs, and tomato paste to your quinoa burger recipe will help to bind the ingredients and ensure your burger patties stay together while cooking.

Can you make them ahead?

You can form the patties ahead of time and store them in an airtight container, in a single layer, in the fridge for up to 3 days before cooking. You can also pre-cook quinoa burgers and store them in the fridge for up to 5 days or freezer for up to 3 months.

How many calories are in a veggie quinoa burger?

One black bean quinoa veggie burger patty contains 223 calories.

How much protein is in a quinoa burger?

One quinoa burger patty contains 12 grams of protein.

Close up of a black bean quinoa burger patty on a whole wheat bun.

Serving Suggestions

I like to serve these quinoa burgers on whole wheat buns with a buffet of toppings so you can pick your own. My favorite toppings for these veggie burgers include:

  • Lettuce
  • Sliced tomatoes
  • Sun dried tomatoes
  • Sliced red onion
  • Sliced cucumber
  • Grilled veggies
  • Mayonnaise
  • Garlic aioli
  • Smashed avocado
  • Cheddar Cheese
  • Feta cheese
  • Fresh herbs

In addition to the toppings, these quinoa black bean burgers pair well with oven fries, sweet potato fries, and/or a simple green salad. You can also serve the patties in lettuce wraps for a lower-carb and calorie option.

Close up of a quinoa burger on a plate with sweet potato fries.

Storage + Reheating

To Refrigerate: Once the quinoa burgers are cooked, allow the patties to cool completely and then store them in an airtight container for up to 5 days.

To Freeze: Place the cooked burgers on a baking sheet with parchment paper and place them in the freezer for 30-45 minutes until frozen. Once frozen, transfer the burger patties to an airtight container or freezer-safe bag and place them in the freezer for up to 3 months.

To Reheat: Thaw the quinoa burger patties and then reheat them in the oven at 400°F for 10-15 minutes or in the microwave for 1-2 minutes.

More Veggie Burger Recipes:

About Stephanie

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

Learn More