Stephanie Kay Nutrition

Real Food for Real Life

Teriyaki Chicken Skewers

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Salty, sweet, and grilled to perfection, these teriyaki chicken skewers are the perfect addition to your next BBQ. Serve them with rice and veggies for a healthy and balanced meal.

Grilled teriyaki chicken skewer on a plate with rice and broccoli.

If you’re looking for a new way to cook chicken, you’ve got to try these grilled teriyaki chicken skewers. Not only are they full flavor, but they are made with pantry staples and are super easy to make. In a few simple steps, you can create a flavor-packed meal that is sure to please a crowd.

Grilled teriyaki chicken skewers on a plate with sesame seeds and green onion on top.

Why You’ll Love These Grilled Teriyaki Chicken Skewers

  • Flavor – The perfect balance of salty and sweet flavors.
  • Easy – Made with kitchen staples, this recipe is very easy to make.
  • Versatile – You can enjoy these teriyaki chicken skewers as a main course or an appetizer.
  • Meal Prep – These chicken skewers keep well in the fridge making them great for meal prep.
Ingredients for teriyaki chicken skewers: cubed chicken, soy sauce, brown sugar, honey, ginger, garlic, cornstarch, sesame seeds, and green onions.

Ingredients You Need to Make Homemade Teriyaki Chicken Skewers

Here’s what you’ll need to make these teriyaki chicken skewers:

  • Chicken – You can use boneless chicken breasts or boneless skinless chicken thighs, or a mixture of the two.
  • Soy Sauce – The base for the teriyaki marinade. You can use regular or low-sodium soy sauce.
  • Brown Sugar – To sweeten the sauce and ensure a crispy crust on the chicken.
  • Honey – To sweeten the sauce a little more.
  • Ginger – To flavor the marinade, you can use fresh ginger or ginger powder.
  • Garlic – To flavor the marinade, you can use fresh garlic or garlic powder.
  • Rice Vinegar – To balance the acid in the marinade, white wine vinegar will also work.
  • Sesame Oil – To enhance the flavor.
  • Cornstarch – To thicken the marinade.

In addition to the above, I suggest servings these grilled teriyaki chicken skewers with white rice, broccoli, and a sprinkle of sliced green onions and sesame seeds on top.

Dietary Adaptions

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

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

Cubed chicken in a bowl with teriyaki marinade in a glass bowl.
Chicken marinating in teriyaki sauce in a glass bowl.

How to Make Grilled Teriyaki Chicken Skewers

Here’s how you’ll make these teriyaki chicken skewers:

  1. Cube the chicken. Place the chicken on a cutting board and slice it into 1-inch cubes.
  2. Make the marinade. In a large bowl, add the soy sauce, sugar, honey, ginger, garlic, rice vinegar, sesame oil, and cornstarch, and whisk to combine.
  3. Marinade the chicken. Add the chicken to the bowl of teriyaki marinade, cover, and place them in the fridge for at least 30 minutes or up to 24 hours.
  4. Make the skewers. Once the chicken has marinated, thread the cubed chicken onto skewers until all the chicken has been used.
  5. Grill the skewers. Place the skewers onto a lightly oiled grill on medium heat and cook until the meat is tender, and the internal temperature reaches 165 f.
  6. Serve. Top with sesame seeds and chopped green onion and enjoy!

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

Cubed teriyaki marinated chicken on skewers in white dish.
Grilled teriyaki chicken skewers in a white dish.

Red’s Nutrition Tip

If you’re concerned about the sugar content of these grilled teriyaki chicken skewers, there is no need to be. The 1/4 cup combination of sugar and honey is divided across the 8 servings of chicken skewers, leaving less than 6 grams of sugar per serving – assuming none is left in the bowl. Not to mention, a bit of refined sugar can be included in a healthy and balanced diet.

Tips From the Kitchen

Here are a few tips to ensure you’re cooking up the best grilled teriyaki chicken skewers possible.

  • Cut the chicken into even pieces. The more evenly you can cube the chicken, the easier it will be to add to the skewers and the more evenly it will cook on the grill.
  • Marinade the chicken as long as possible. The longer you marinade the chicken, the more flavor the skewers will have. Ensure that you marinade it for at least 30 minutes, but if you allow it to marinade overnight it will taste even better.
  • Soak the skewers. If using wooden or bamboo skewers, be sure to soak them in cold water for at least 30 minutes before threading the chicken onto them. Soaking the skewers for adequate time allows them to absorb more water, which prevents them from catching fire on the grill and ensures the meat does not fall off the skewers.
  • Ensure your grill is hot enough. If your grill is not hot enough, your skewers are more likely to stick to the grill and will be more difficult to remove. Ensure that your grill is hot enough, ideally 350°F to 400°F, before adding the teriyaki chicken skewers.
  • Only turn the skewers once. You’ll know the chicken skewers are ready to be flipped when they easily come off the grill. If the chicken sticks to the grill when you go to turn the skewer, leave it another minute or so until it can easily be removed.
A plate of grilled teriyaki chicken skewers with a serving on a plate with rice, broccoli, sesame seeds, and green onion.

What to Serve with Teriyaki Grilled Chicken Skewers

These teriyaki chicken skewers can be served with steamed rice and vegetables, such as steamed broccoli, grilled zucchini, stir-fried vegetables, or as a topping to a salad or coleslaw. They also work well as appetizers – just make smaller skewers and serve them with additional teriyaki dipping sauce.

Storage + Reheating

To Refrigerate: Allow the teriyaki chicken skewers to cool completely and then store them in an airtight container in the fridge for up to 4 days.

To Freeze: Once cooled, place each chicken skewer in a suitably sized sheet of tin foil and wrap tightly. Once wrapped, place the chicken skewers in a freezer-safe bag or an airtight container in the freezer for up to 4 months.

To Reheat: Once thawed, the teriyaki chicken kabobs can be reheated in the oven at 350°F for 5-10 minutes or in the microwave, skewer removed, for 1-2 minutes.

More Easy Grilling Recipes:

Cherry Muffins

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Turn fresh, sweet cherries into a summer snack with these cherry muffins! These healthy homemade muffins are moist, fluffy, tasty, and very easy to make.

Cherry muffins stacked on top of each other on a wire cooling rack with a bowl of fresh cherries in the background.

If you love cherries, you’re going to love this cherry muffin recipe. These muffins are bright, bold, perfectly sweet, and a great way to use fresh cherries.

Although I used dark cherries in my muffins, you can use any type of fresh cherries you like or can find. While dark cherries, such as Bing and Lapins, tend to be the sweetest, tart cherries and sour cherries will also work, and you can even use frozen cherries if needed. Regardless of what fresh cherries you use, these cherry muffins are sure to be a hit with the whole family.

Cherry muffin on a plate with a bite take out and additional cherry muffins in the background.

Why You’ll Love This Cherry Muffin Recipe

  • Easy – Aside from pitting the fresh cherries, these cherry muffins are super easy to make.
  • Fresh – Made with fresh cherries, these muffins are a great way to eat the seasons.
  • Moist – Their crumb is ultra-moist and fluffy.
  • Healthy – These homemade cherry muffins are equally delicious and nutritious.

Cherry Muffin Ingredients & Substitutions

You’ll need the following ingredients to make easy cherry muffins:

  • Flour – The recipe calls for all-purpose flour, but you can use whole wheat flour if you like.
  • Cherries – For the best results, you’ll want to use fresh sweet cherries, but frozen cherries will also work. I do not recommend using canned cherries or dried cherries, as they won’t provide the same texture or flavor.
  • Sugar – Some granulated sugar to sweeten the muffins, you can use brown sugar if you like.
  • Sour Cream – To add moisture without thinning the muffin batter. Plain yogurt or Greek yogurt will also work.
  • Butter – To create a moist and delicate crumb.
  • Eggs – To provide structure and a fluffy texture.
  • Vanilla Extract – To add a hint of sweetness. Feel free to swap it for almond extract if you prefer.
  • Leavening Agents – Some baking powder, baking soda, and salt to ensure the muffins are light and fluffy.

Dietary Adaptions

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

To Make them Dairy-Free: Swap the butter for coconut oil and use a dairy-free sour cream, such as coconut cream.

Muffin batter in a white bowl with a spatula.
Cherry muffin batter in a white bowl with a spatula.

How to Make Cherry Muffins

Here’s how you’ll make these easy cherry muffins:

  1. Pit the cherries. Begin by removing the pits from the cherries and slicing them into quarters. See notes on how to pit cherries below.
  2. Mix the dry ingredients. In a medium bowl, add the flour, baking powder, baking soda, and salt, and gently stir to combine.
  3. Mix the wet ingredients. In a large bowl, add the melted butter, sugar, eggs, vanilla, sour cream, and milk and whisk until well combined.
  4. Mix the muffin batter. Add the dry ingredients to the wet ingredients and gently mix to form a batter.
  5. Add the cherries. Gently fold in the cherries.
  6. Fill the muffin cups. Line muffin tins with muffin liners and fill each cup with muffin batter.
  7. Bake the muffins. Transfer the muffin tin to the preheated oven and bake until golden brown.
  8. Cool and enjoy!

You can find the detailed instructions for these cherry muffins can be found in the recipe card below.

Cherry muffin batter in a muffin liner in a muffin tin.
Baked cherry muffins in a muffin tin.

How Do I Remove Pits from Cherries?

Pitting cherries is not a quick or easy job, but it’s certainly worth the effort. Cherries are most easily pitted with a cherry pitter but can also be pitted without a special tool. There are two primary methods for pitting cherries: the poke method and the slice-and-twist method.

To use the poke method, remove the stem from the cherry and then “poke” a pastry tip, metal straw, or chopstick through the center of the cherry toward the stem end, and gently push the pit through the cherry.

To use the slice-and-twist method, remove the stem from the cherry and then, using a small paring knife, cut into the flesh or the cherry and move your knife in a 360° motion around the pit, like a peach or avocado. Then twist each side of the cherry in the opposite direction to remove it from the pit.

Overhead shot of cherry muffins on a plate in a muffin liner with fresh cherries and crumbs.

Red’s Nutrition Tip

These cherry muffins work well as a simple snack. If you’d like to enjoy them for breakfast, I would suggest pairing them with a source of protein, such as a bowl of yogurt or cottage cheese, or some hard-boiled eggs, to create a more balanced meal.

Optional Add-Ins

I kept this recipe simple and classic by only adding cherries, however, if you wanted to add a bit more flavor, there are a few options and combinations you could try. I’d recommend any of the following add-ins for the cherry muffins batter:

  • 1/4 cup slivered almonds
  • 1/2 cup dark chocolate chips
  • 2 tablespoons orange zest
  • Swapping the vanilla extract for almond extract
Close up of a cherry muffin with a bite missing and muffins crumbs.

Storage + Reheating

To Store: Let the muffins cool completely and then store them in an airtight container in the fridge for up to 5 days.

To Freeze: Once cooled, add the muffins to an airtight container or plastic bag, separating layers by a piece of baking paper or wax paper to ensure they don’t stick together, and store them in the freezer for up to 3 months.

To Reheat: Remove the cherry muffins from the freezer and allow them to thaw completely at room temperature. To thaw them in the microwave, use the defrost setting or warm them in 1-minute increments until completely thawed.

More Baked Goods with Fruit:

Fat Loss vs. Weight Loss: What’s the Difference?

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Although the terms are often used interchangeably, fat loss and weight loss are not the same thing. If you’re looking to lose weight, this is very important to understand. So, here’s a detailed breakdown of the difference between fat loss vs. weight loss.

Scale, measuring tape, and weights.

What’s the difference between weight loss and fat loss?

Weight loss refers to a decrease in your overall body weight from muscle, bone, water, and fat, while fat loss refers to weight loss strictly from fat.

An individual’s weight is a measurement of their gravitational pull. This measurement accounts for lean body mass (bone, organs, muscle, water) and essential and non-essential fat mass (1).

What is weight loss?

Weight loss is a reduction in total body mass from all these factors, meaning, a reduction in weight can be influenced by a loss of bone mass, muscle mass, fat mass, and/or water.

What is fat loss?

Fat loss is a reduction in body fat, which contributes to weight loss. Fat mass is specific to the amount of fat on a person’s frame, which is one component of weight.

Infographic explaining the difference between fat loss and weight loss.

Understanding Fat Loss vs. Weight Loss

Given lean body mass, water mass, and fat mass all play a role in weight, there are many factors that influence fluctuations in weight. Therefore, fat loss is not always immediately reflected as weight loss on the scale.

Weight Loss Factors

Weight can easily be influenced and manipulated by changes in water, salt, and carbohydrate intake. Not only will drinking more water increase weight alone but salt and carbohydrates cause the body to retain more water; for each gram of carbohydrate stored in the body as glycogen, the body also stores three grams of water (2).

Therefore, increased consumption of water, salt, and carbohydrates will cause weight to increase, while a decreased consumption of water, salt, and carbohydrates will cause weight to decrease, however, neither scenario is necessarily a representation of changes in fat mass.

It is completely normal to see small fluctuations in weight from one day to the next, however, it is important to understand that these are not a direct reflection of increases in fat tissue. An individual can experience weight gain from one day to the next due to the lack of a bowel movement or increased water intake, or weight loss from one day to the next due to a large bowel movement or lack of water intake.

Moreover, a women’s menstrual cycle can cause weight fluctuations for a variety of reasons, none of which are a representation of changes in body fat (3).

In fact, studies have shown that short chronic periods of overfeeding can contribute to weight gain, however, only a small portion of the increase in weight is related to actual increases in body fat or changes in body composition, especially when protein intake is controlled for (4)(5).

Fat Loss Factors

Since the components of weight are in a constant state of flux, namely water, glycogen, and gastrointestinal contents, an individual can experience fat loss without seeing a noticeable change in weight as the other components may have increased while fat was decreasing.

Changes in fat (loss or gain) will influence weight (loss or gain), while changes in weight (loss or gain), especially day-to-day, are not necessarily influenced by fat.

For example, you can lose weight by dehydrating yourself or passing a bowel movement, but you haven’t lost any fat. You can also gain weight by drinking more water or eating a meal, but you haven’t necessarily gained any fat.

Graph of weight loss vs. fat loss progress.

Why You Should Focus on Fat Loss and Not Weight Loss

Although weight loss is often used as a health goal, what most people are looking for is fat loss or changes in body composition.

Body composition describes the amount of fat mass and fat-free mass (organs, bones, water, and muscle) in the body. It’s important to note that there are different types of fat in the body, essential and non-essential body fat.

  • Essential fat is fat that our body needs to perform essential functions, protect our organs, store energy, and support our hormones.
  • Non-essential fat is any fat above the essential range, which is excess stored energy, and the form of fat targeted for a goal of fat loss.

Generally speaking, changes in body composition and fat loss are more healthful goals than weight loss alone, and increasing overall muscle mass is arguably the best way to support this (6).

What are the benefits of losing fat?

Maintaining a healthy body fat percentage is a crucial component of your overall health, and a certain level of body fat is essential for optimal health in men and women.

Maintaining a healthy fat-to-muscle ratio helps to regulate healthy blood sugar levels, maintain healthy triglycerides and cholesterol levels, control inflammation, and reduce the risk of chronic diseases like metabolic syndrome, heart disease, and diabetes (7, 8, 9).

A healthy/normal body fat percentage for women in the general population ranges from 20% to 30%, while a healthy/normal body fat percentage for men in the general population ranges from 10% to 20% (10, 11, 12). A women’s essential fat range is naturally greater than a male’s due to deposits in breasts, uterus, and sex-specific sites.

Can I lose fat without losing weight?

Losing body fat without losing weight is possible. With an appropriate calorie intake and a good resistance training program, it is possible to lose body fat and build muscle at the same time, causing weight to remain the same.

Although both one pound of muscle and one pound of fat weigh the same, muscle tissue is much denser than fat tissue and, therefore, takes up less physical space. Increasing muscle mass, while decreasing fat mass, will cause changes in body composition by reducing inches in measurement on a person’s frame, and, in some cases, weight may even remain the same.

For example, if an individual loses 5 pounds of fat but gains 5 pounds of muscle, the number on the scale will remain the same but their body composition and body shape will look completely different.

With that said, a person’s weight will arguably decrease over time as fat loss progresses, however, it’s important to look for trends over weeks and months, not small changes from one day to the next. It is completely natural to see several pound weight fluctuations from one day to the next – these are not a representation of fat gain or loss (13).

What happens first, weight loss or fat loss?

There are many stages in a weight loss journey. While the ultimate goal may be fat loss, one will likely experience weight loss before experiencing fat loss.

Many weight loss programs promise significant amounts of weight loss in the first couple of weeks, however, it’s important to understand that much of this change is from water loss, digestion changes, and potentially muscle loss. While an individual may see drops in the scale in the first few days or weeks, it is more likely to be from these changes than actual fat loss.

Despite the abundant number of myths in the nutrition and diet industry, a calorie deficit is required for fat loss. As a rule of thumb, to lose one pound of fat you need to create a deficit of approximately 3,500 calories, which takes time to accumulate. In most cases days, and in some cases weeks.

It is for this reason that fat loss takes longer than weight loss.

5 Tips to Support Fat Loss

Creating a calorie deficit is essential to fat loss. While there are many ways to do so, some of which require no calorie counting at all, here are some simple tips that can help you lose fat while maintaining muscle mass.

  1. Focus on whole foods. Eating a diet primarily composed of whole foods can help to naturally reduce calorie intake without tracking a thing. Fruits, vegetables, dairy, meat, seafood, whole grains, beans, lentils, nuts, and seeds are more nutrient-rich and satiating than their processed food counterparts, which can cause people to consume fewer calories and a more nutrient-dense diet overall.
  2. Eat enough protein. Consuming adequate protein is important for overall health and even more helpful for fat loss as there is an increased threat to lean mass from bodily protein being used to battle the caloric deficit. Evidence suggests that a protein intake of 1.6 g/kg (0.7 g/lb) of body weight per day is optimal for fat loss.
  3. Practice volume eating. Consuming high-volume foods, such as water and fiber-rich plant foods, allow you to consume a larger amount of food that is naturally lower in calories, which can help you feel fuller while maintaining a calorie deficit.
  4. Start strength training. Resistance exercise can help to support the development of muscle mass, which supports changes in body composition and has been shown to minimize the decrease in metabolism that can occur during weight loss (14).
  5. Be consistent. Consistency is vital for fat loss. To lose fat, one must create a calorie deficit, which is sometimes substantial in size, and can time to accrue. It’s important to be patient and consistent to support a goal of fat loss.

How to Tell if You’re Losing Fat

Unfortunately, most scales don’t differentiate weight loss from fat loss and most people don’t have the machinery required to test body fat levels at home. Fortunately, you can use the scale in conjunction with other metrics to help identify trends to determine whether you are losing body fat.

  • Tape Measure – Body measurements are a great way to monitor and track changes in body composition, fat loss, and muscle gain. Taking the time to measure the circumference of your hips, chest/bust, waist, arms, and thighs with a tape measure can help you monitor changes in body size, which is a great way of analyzing fat loss.
  • Pictures – Along with measurements, visual assessments in the form of pictures can help you review progress and identify changes in body shape. By taking photos of yourself at regular increments in your journey you can create a visual representation of changes in body composition and fat loss.
  • Scale – If you are going to use the scale as a metric, it is imperative that you weigh yourself regularly, ideally daily or at least several times per week, to ensure that you have multiple data points. The less frequently you weigh yourself the fewer data points you have and, therefore, the less data you have to interpret whether changes in weight are changes in fat loss or simply day-to-day weight fluctuations. The more often you weigh yourself the more data points you will have and the easier it will be to identify trends and ignore natural weight fluctuations.
  • Body Fat Scale – If you are interested in more accurate body fat measurements, you can look for caliper testing, hydrostatic weighing, DEXA scan, and bioelectrical impedance analysis (BIA) testing. Many of these are easily found at local gyms or health clubs.

Ways to Assess Progress Beyond the Scale

With all this said, please keep in mind that weight loss vs. fat loss is just one of the many, many ways you can measure progress and improve your health. If fat loss happens to be your goal, that’s fine, but be mindful of all the other positive changes, such as increased energy, increased vitality, improved confidence, reduced cravings, increased strength, better sleep, or improved performance, that you may be experiencing instead of remaining solely focused on the scale, measurements, and body composition.

The Bottom Line

Although the terms are used interchangeably, weight loss and fat loss are not the same thing. Weight loss refers to a total reduction in body mass, while fat loss refers to a reduction in weight specifically from fat mass, which contributes to weight loss. Generally speaking, fat loss is a more healthful goal than weight loss and can be measured through body measurements and/or specific body fat testing and scans. Fat loss is best supported through of combination of diet and resistance training.

Chopped Italian Deli Salad

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Ready in 10 minutes and filled with salami, mozzarella, veggies, and a homemade Italian dressing, this chopped Italian deli salad is everything you love about a deli sandwich turned inside out!

I don’t know about you but I love a chopped salad! While romaine lettuce has a bit of an underwhelming nutrition profile, I think it’s the best lettuce for a chopped salad as it’s crunchy, refreshing, and filling, and you can top it with just about anything you like.

This chopped Italian deli salad is inspired by a salad I was served at a restaurant a couple of weeks ago and I think it’s the perfect addition to your summer meal repertoire. It’s fresh, flavorful, and easy to make and – the best part is – it works equally well as a main course or a side dish.

Close up of an Italian deli salad in a white bowl with parmesan cheese on top.

Why You’ll Love This Italian Deli Salad

Easy – If you can use a knife, you can make this salad in under 10 minutes!

Delicious – The combination of savory, salty, and hints of sweetness ensures this salad is full of flavor.

Light – This veggie-filled salad is a filling yet light meal.

Versatile – There are so many ways to make this salad, the combinations are endless!

Ingredients for a chopped Italian deli salad; mozzarella, salami, romaine lettuce, roasted red peppers, artichoke hearts, and olives.

Italian Deli Salad Ingredients & Substitutions

Here’s what you’ll need to make my Italian chopped salad:

  • Romaine Lettuce – To provide a crunchy base to the salad. You could also use iceberg lettuce, bib lettuce, or spring mix.
  • Salami – To add a bit of protein. Feel free to use any style of salami you like or use another cured meat such as prosciutto or soppressata instead.
  • Mozzarella – The recipe calls for low-moisture mozzarella because it’s easier to slice, but you could also use fresh mozzarella, such as bocconcini, if you prefer, just cut it into cubes. Provolone cheese would also work well.
  • Roasted Red Peppers – To add some veggies and a hint of sweetness. If you can’t find roasted red peppers, you can use sun-dried tomatoes or cherry tomatoes instead.
  • Artichoke Hearts – Use canned or jarred artichokes.
  • Red Onion – To add a bit of color and crunch.
  • Olives – The recipe calls for black olives, but you can use any type you like.
  • Parsley – To add some more greens and a bit of freshness. Fresh basil would also work well.
  • Parmesan Cheese – To finish the salad and give it a salty bite.
  • Pepperoncini Peppers – To serve, although optional.
  • Dressing – A combination of extra virgin olive oil, red wine vinegar, Dijon mustard, garlic, dried oregano, salt, and pepper to dress the salad.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the cheese.

A white bowl with chopped romaine lettuce, black olives, roasted red peppers, artichoke hearts, red onion, salami, and mozzarella, and a side bowl of freshly grated parmesan.

How to Make a Chopped Italian Salad

This Italian chopped salad is super easy to make, here’s what you’ll do:

  1. Make the dressing. Add the olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper to a jar or bowl and whisk until well combined.
  2. Chop the veggies. Chop the romaine lettuce, roasted red peppers, artichoke hearts, olives, red onion, and parsley into bite-sized pieces.
  3. Slice the meat and cheese. Slice the salami and mozzarella into thin strips.
  4. Combine and toss with dressing. Add the veggies, meat, and cheese to a large bowl, drizzle with dressing, and toss until well combined.
  5. Finish with parmesan cheese. Taste and adjust the seasoning with salt and pepper and finish the salad with freshly grated parmesan cheese.
  6. Serve and enjoy!

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

Tossed chopped Italian salad with serving spoons.

Red’s Nutrition Tip

If you’re concerned about the inclusion of salami in this salad, there is no need, as cured meats can be included in a healthy diet. Look for options made with minimal ingredients, such as pork, salt, and spices, to ensure you are using the best quality possible.

Best Dressing for Chopped Italian Salad

I think the best dressing for an Italian salad is a homemade dressing of olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and black pepper. However, if you’d prefer to use a store-bought dressing, you can use a classic Italian dressing or a simple oil and vinegar dressing.

What to Serve with Chopped Italian Salad

If you’re serving this salad as a main course, I suggest pairing it with some slices of crusty Italian bread such as ciabatta or focaccia. If you’re serving it as a side dish, I would pair it with some grilled steak, chicken, or seafood.

Individual serving of chopped Italian deli salad with Italian white bread.

Storage + Reheating

If you want to make the salad ahead of time, prepare the salad and dressing and store them in separate containers in the fridge for up to 3 days, then add the dressing when you are ready to serve. This salad does not keep well once the dressing has been added as the lettuce will get too soggy.

More Delicious Recipes:

Tuna Salad Pita

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If you don’t feel like cooking, this tuna salad pita is a great no-cook meal! Ready in less than 10 minutes, and filled with protein and veggies, these tuna pita pockets are perfect for a quick and easy lunch or dinner.

A tuna salad pita on a plate with a glass of sparkling water.

If you love tuna salad and you love pita pockets, you’re going to love these tuna salad pita sandwiches. Unlike traditional tuna salad, which is very rich and heavy, these healthy tuna pita pockets are light, bright, and full of flavor.

By mixing the lettuce, tomatoes, and veggies, directly with the tuna and dressing, you create a crunchy tuna salad that you can stuff into whole wheat pita pockets to make a high-protein and high-fiber meal.

Why You’ll Love These Tuna Salad Pita Pockets

  • Quick – These tuna salad pita pockets can be whipped up in under 10 minutes.
  • Easy – Made with minimal ingredients, these pitas are super easy to make.
  • High in Protein – Filled with a full can of tuna, these pita pockets are protein-packed.
  • Full of Veggies – These pita pockets are loaded with vegetables.
Ingredients for tuna salad in a white bowl: canned tuna, lettuce, cherry tomatoes, red onion, celery, parsley, mayonnaise, red wine vinegar, Dijon mustard, salt and pepper.

Tuna Salad Pita Ingredients & Substitutions

  • Canned Tuna – The recipe calls for water-packed canned tuna, but you can use oil-packed tuna if you prefer.
  • Pita – You can use a plain or whole wheat pita.
  • Romaine Lettuce – To add some leafy greens. You could also use iceberg lettuce, butterhead lettuce, arugula, or spinach.
  • Tomato – To add a pop of sweetness. The recipe calls for cherry tomatoes, but grape or diced whole tomatoes would also work.
  • Celery – To add some crunch, diced cucumber would also work well.
  • Red Onion – To add some color and bite.
  • Mayonnaise – To make the creamy dressing. If you don’t like mayo, you can use plain yogurt or plain Greek yogurt instead.
  • Red Wine Vinegar – To balance the dressing, lemon juice would also work.
  • Dijon Mustard – To add some flavor.
  • Dill – To add more flavor.
  • Parsley – To add some freshness.
  • Salt and Pepper – To season.

Although I didn’t include any in my recipe, a slice of cheddar cheese or a bit of crumbled feta cheese would make a nice addition to these pitas.

Dietary Adaptions

To Make them Gluten-Free: Use a gluten-free pita.

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

Mixed tuna salad in a white bowl ready to be stuffed in a pita pocket.

How to Make Tuna Salad for Pita Pockets

  1. Make the dressing. In a medium bowl, add the mayonnaise, Dijon mustard, red wine vinegar, dill, and a pinch of salt and pepper, and whisk until well combined.
  2. Make the tuna salad. Add the veggies and tuna to the bowl and toss until well coated in dressing.
  3. Warm the pitas. Warm the pita in the oven or in a microwave.
  4. Stuff the pitas. Slice the warm pita in half then, pull the sides apart to make a pocket, and then stuff each side with the tuna salad mixture.
  5. Serve and enjoy!

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

Red’s Nutrition Tip

When it comes to canned tuna, there are so many options to choose from. Opting for sustainable canned tuna that is fished from healthy stock and well-managed fisheries can help to minimize the harmful impacts on other marine life and the environment (1). If possible, opt for cans with the terms pole-caught, pole-and-line-caught, troll-caught, FAD-free, free school, or school-caught on the label.

Close up of a tuna salad pita pocket on a plate.

What kind of pita bread should you use?

Pita bread is traditionally baked on a stone surface, but can also be made in the oven, and is a mixture of yeast, water, and flour. Pita bread is known for its unique opening, or pocket, that is formed by steam filling the center of the dough. The exact combination of yeast, water, and flour can alter the texture of pita bread and there are two primary types of pita bread: the flat, thin style, and the thicker, spongy style.

In addition to variations in recipe ratios and cooking methods, pita bread can also be made with white or whole wheat flour. You can use any type of pita bread for this recipe.

Storage + Reheating

If you want to make these tuna pita pockets ahead of time, you can mix the tuna with the dressing and store it in the fridge for up to 5 days. When you are ready to eat, add the veggies, toss, and then stuff your pita pockets.

More Tuna Salad Recipes:

Baja Bowl with Chicken

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If you like Panera’s Baja bowl, you’re going to love this copycat recipe! This Baja bowl with chicken is packed full of protein, fiber, and flavor. You can enjoy it for dinner, lunch, or as a healthy meal prep idea.

Baja bowl with chicken in a white bowl on a wood plate with a fork and a bowl of black bean and corn salsa and bowl of salsa verde on the side.

This Baja bowl recipe is another number inspired by the Panera grain bowl menu. I shared my Mediterranean grain bowls recipe a while ago and it was such a hit, I decided to give the Baja bowl a try.

As it turns out, these little babies are super easy to make at home! While they do require quite a few ingredients, they are relatively simple to prepare. Although I opted to make almost everything from scratch, you could simplify things by using a store-bought rice and quinoa blend and corn salsa if you like.

Regardless of what option you choose these Baja bowls with chicken are a hearty and healthy meal that is packed full of protein and fiber and is sure to be a hit with the whole family.

Overhead view of bowl with grains, grilled chicken, black bean and corn salsa, cherry tomatoes, avocado, Greek yogurt, salsa verde, and fresh cilantro.

What is a Baja Bowl?

A Baja bowl is a Mexican-inspired grain bowl from Panera restaurants. It is made with a rice and quinoa grain mixture, grilled chicken, avocado, corn, black beans, tomatoes, yogurt, and salsa verde.

This recipe is a simplified version of the oh-so-popular restaurant dish.

White bowl filled with cooked cilantro lime brown rice and quinoa.

Baja Bowl Ingredients & Substitutions

You’ll need the following ingredients to make this copycat Panera Baja grain bowl recipe:

  • Brown Rice – To make the cilantro lime grain mixture, you can also use white rice.
  • Quinoa – The second half of the grain mixture. I used white quinoa, but you can use any color you like.
  • Lime – Some lime juice and zest to flavor the grain mixture.
  • Coriander – To flavor the rice and quinoa.
  • Fresh Cilantro – To flavor the grains and finish the bowls.
  • Chicken – To add some protein.
  • Black Bean – To make the corn and black bean salad, canned beans are fine.
  • Corn – Frozen or canned corn will work.
  • Tomatoes – You can use grape tomatoes, cherry tomatoes, or chop up some whole tomatoes.
  • Avocado – To add some healthy fats. If you don’t have a ripe avocado, guacamole will also work.
  • Salsa Verde – To add a bit of spice and extra flavor. If you can’t find salsa verde, feel free to use any salsa you like.
  • Greek Yogurt – To balance the spice from the salsa and add some more protein and healthy fats. You can also use sour cream.

Although the recipe does not call for it, you can finish the bowls with a sprinkle of Cotija or feta cheese for a boost of protein and additional flavor.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, these bowls are gluten-free.

To Make them Dairy-Free: Omit the Greek yogurt.

White bowl of black bean and corn salsa on a wood cutting board with an avocado and salsa verde on the side.

How to Make the Panera Baja Bowl

Here’s how to make the Panera Baja grain bowls with chicken at home:

  1. Cook the grains. Cook the rice and quinoa with coriander and lime juice until fluffy.
  2. Grill the chicken. Season the chicken breasts generously with salt and pepper and grill to perfection.
  3. Make the salsa. Combine the black beans, corn, olive oil, lime juice, garlic powder, paprika, and cumin and toss until well combined.
  4. Assemble the bowls. Filled bowls with the grain mixture and top with chicken, black bean, and corn salsa, tomatoes, sliced avocado, salsa verde, Greek yogurt, and cilantro.

You can find the detailed step-by-step instructions in the recipe card below.

Red’s Nutrition Tip

If you want to cut down on prep time, look for pre-cooked brown rice and quinoa mixture in grocery stores. You can often find a prepared option in the grain aisle, next to the microwavable rice, that you can quickly reheat and eat.

Overhead view of two chicken Baja grain bowls with lime wedges on the side.

Best Chicken for a Baja Bowl

The recipe calls for salt and pepper grilled chicken breasts, but you can really use any sliced chicken you like. If you’re looking to add some flavor, try my cilantro lime chicken, lemon pepper chicken, or lemon garlic chicken thighs.

Can I make Baja bowls ahead of time?

Yes! Baja grain bowls stay fresh in the fridge for up to 4 days, so you can make them ahead of time and enjoy them as a quick and easy lunch for days to come.

Close up of a copycat Panera Baja chicken bowl.

Storage + Reheating

To Refrigerate: Once assembled, the bowls can be stored in airtight containers in the fridge for 3 to 4 days. You can also prepare all components of the bowls, store them separately in the fridge in airtight containers for up to 4 days, and assemble the bowls when you are ready to eat.

To Freeze: The cilantro lime brown rice and quinoa mixture and grilled chicken can be frozen once prepared. Allow them to cool completely and then store them in airtight containers in the freezer for up to 3 months. When ready to eat, allow them to thaw completely, then assemble them with the other freshly prepared components of the bowls. The black bean and corn salsa should not be frozen.

To Reheat: If you prefer to eat the bowls warm, the rice and quinoa mixture and chicken can be warmed in the microwave for 1-2 minutes. The other components of the bowls should be consumed cold.

More Delicious Bowl Recipes:

Protein Overnight Oats

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Turn basic overnight oats into a protein-packed breakfast with these high-protein overnight oats! Ready in 5 minutes and filled with over 45 grams of protein, this easy protein overnight oats recipe is a wonderful meal prep idea that will keep you fueled and full all morning long.

Two glass jars of high-protein overnight oats on wood cutting board topped with blueberries and raspberries.

I don’t know about you, but I love oatmeal. It’s quick, easy, and inexpensive, and I could easily eat it every morning if I had to. Give me warm oatmeal in the winter, and overnight oats in the summer, and I’d be a happy camper.

The only downside to oatmeal is that it’s not particularly high in protein. Fortunately, there are many ways to add protein to oatmeal and by using a combination of those ingredients, you can easily turn basic overnight oats into high-protein overnight oats in a few simple steps.

Overhead shot of protein overnight oats with berries in a glass jar with a gold spoon on a wood cutting board.

Why You’ll Love This Protein Overnight Oats Recipe

  • High in Protein – With over 45 grams of protein per serving, these oats are a protein-packed breakfast!
  • Full of Fiber – The combination of rolled oats, chia seeds, and berries ensures this protein overnight oats recipe is high in fiber too.
  • Easy to Make – Just add everything to a jar and stir!
  • Great for Meal Prep – These high-protein overnight oats keep well in the fridge for days, which makes them perfect for meal prep!
  • Versatile – Once you get the basics down you can flavor these protein overnight oats any way that you like and they are a fun way to use protein powder.
Ingredients for protein overnight oats; rolled oats, milk, Greek yogurt, protein powder, chia seeds, and honey.

Ingredients for High-Protein Overnight Oats

  • Oats – I recommend using old-fashioned rolled oats but quick-cooking oats will also work well. Do not use instant oats (i.e. pre-cooked oats) or steel-cut oats, they will not absorb as much liquid or provide as good of a texture.
  • Chia Seeds – To thicken the overnight oats, create a rich and creamy texture, and add some healthy fats and a bit of protein at the same time.
  • Protein Powder – The recipe calls for vanilla protein powder, but you can use any flavor your like. Be sure to use the best protein powder possible.
  • Greek Yogurt – To add a big boost of protein and help to creamy a creamy texture. You can use whole milk or non-fat Greek yogurt. You can use plain yogurt; however, it won’t be as high in protein.
  • Milk – Using cow’s milk helps to add additional protein to the oats. Although you can use almond milk or non-dairy milk, they will not provide nearly as much protein.
  • Berries – To add some extra flavor and fiber. You can use fresh berries or fresh fruit of your choice.

Although optional, you can add a spoonful of honey or maple syrup to sweeten the protein overnight oats if you like. Depending on the flavor and sweetness of your protein powder you may or may not need it.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, this recipe is gluten-free. Just be sure to use certified gluten-free rolled oats.

To Make them Dairy-Free: You can make this recipe dairy-free by swapping the cow’s milk for unsweetened almond milk, soy milk, or coconut milk, and swapping the Greek yogurt for dairy-free yogurt, such as coconut milk yogurt, however, the oats will not be as high in protein.

Rolled oats, vanilla protein powder, and chia seeds in a glass container.
Rolled oats, vanilla protein powder, chia seeds, Greek yogurt, and milk in a glass container.

How to Make Protein Overnight Oats

Here’s how you’ll make these high-protein overnight oats:

  1. Add the dry ingredients to a jar. Add the old-fashioned rolled oats, protein powder, chia seeds, milk, and Greek yogurt to a mason jar.
  2. Give it a good stir. Using a small spoon, stir the ingredients together until well combined.
  3. Place in the fridge overnight. Once mixed, cover the mason jar with a lid and place it in the fridge overnight.
  4. Serve with toppings of your choice. In the morning, take the mason jar out of the fridge and serve the protein overnight oats with fresh berries, nut butter, sliced bananas, or other toppings of your choice.

You can find the step-by-step instructions in the recipe card below.

Red’s Nutrition Tip

Want to add some extra protein to your protein overnight oats? Add a drizzle of almond butter or peanut butter on top!

Close up of high-protein overnight oats in a glass container.

Best Protein Powder for Overnight Oats

You can use a whey protein powder, plant-based, or vegan protein powder to make protein overnight oats. This recipe calls for vanilla protein powder, as it provides a neutral base flavor for toppings, however, you can use any flavor of protein powder for protein overnight oats. In addition to vanilla protein powder, chocolate protein powder, peanut butter protein powder, strawberry protein powder, and unflavored protein powder would all work well in this recipe.

Do you need to add protein powder to protein overnight oats?

Adding protein powder to overnight oats helps to ensure the oats contain extra protein, however, it is not essential. If you prefer to make your overnight oats without protein powder, you can combine rolled oats with milk, Greek yogurt, and chia seeds and still create overnight oats with over 20 grams of protein per serving.

Optional Add-Ins for High-Protein Overnight Oats

Once you’ve got the basic ratio of oats, milk, yogurt, and protein powder down, you can add a variety of add-ins and toppings to your protein overnight oats to flavor them any way that you like.

  • Berries
  • Fresh fruit
  • Banana slices
  • Peanut butter
  • Almond butter
  • Chocolate chips
  • Coconut flakes
  • Maple syrup
  • Honey
  • Brown sugar
  • Vanilla extract

More Flavors to Try:

Spoonful of protein overnight oats coming out of a jar.

Protein Overnight Oats FAQs

Are overnight oats healthy for you?

Yes, overnight oats are a healthy and balanced breakfast rich in fiber and micronutrients including manganese, phosphorus, magnesium, copper, iron, and zinc (1).

Is overnight oats a good source of protein?

A basic overnight oats recipe, made with rolled oats, chia seeds, and almond milk, is not a great source of protein, however, you can increase the protein content of overnight oats by making them with cow’s milk, Greek yogurt, and protein powder.

How much protein is in overnight oats with almond milk?

Overnight oats made with almond milk are not particularly high in protein since almond milk is not a significant source of protein. To make high-protein overnight oats, it is best to make overnight oats with cow’s milk as it contains 8 grams of protein per cup, compared to almond milk which contains only 1 gram of protein per cup.

Are overnight oats healthier than regular oatmeal?

Overnight oats and regular are both healthy breakfast recipes. In fact, overnight oats and regular oatmeal are far more similar than they are different, they are merely prepared a different way; overnight oats are soaked in liquid, while regular oatmeal is made by boiling oats in liquid.

Storage

Once prepared, protein overnight oats can be stored in an airtight container in the fridge for up to 5 days. Protein overnight oats cannot be frozen.

More Healthy Breakfast Recipes:

Spinach Feta Turkey Burgers

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Mix up burger night with these flavor-packed spinach feta turkey burgers! Topped with a tangy yogurt sauce, these turkey burgers are filled with Greek flavors and are a healthy high-protein meal that works well for lunch or dinner any time of the year.

A spinach feta turkey burger on a bun with yogurt sauce, cucumber, lettuce, red onion, and cucumber on a plate.

If you’re looking to mix up your classic beef burger or looking for something a little leaner to add to the grill, without forgoing flavor, these spinach feta turkey burgers are a great option.

The best part is they are easy to make, and you may already have all the ingredients at home! In fact, I’m so confident in the ease and flavor of these spinach feta turkey burgers that I am willing to bet they may become your go-to turkey burger recipe. So, why not give them a try?!

Cooked turkey burgers with spinach and feta being prepared with toppings on a cutting board.

Why You’ll Love These Spinach Feta Turkey Burgers

  • Easy – Made with a few ingredients, these burgers are super easy to make.
  • Flavorful – The addition of spinach and feta fills the burgers with flavors.
  • Moist – They are tender, moist, and juicy.
  • Lean – The use of turkey makes the beans lean and low-calorie.
  • High in Protein – Each turkey burger patty is packed with 24 grams of protein.
  • Versatile – These spinach feta turkey burgers can be served in a bun, in a lettuce wrap, or on top of a salad.
Ingredients for turkey burgers in a bowl; onion, garlic, ground turkey, cooked spinach, crumbled feta cheese, salt, and black pepper.

Turkey Burgers Ingredients

You’ll need the following ingredients to make these spinach feta turkey burgers:

  • Ground Turkey – You can use extra lean or lean ground turkey for this recipe. You can also use ground chicken if needed.
  • Spinach – The recipe calls for fresh spinach, but you could use frozen spinach if needed. See the notes in the recipe card below for instructions.
  • Feta Cheese – Some crumbled feta to add moisture and flavor.
  • Red Onion – To ensure the burgers are extra juicy. You can use white or yellow onion if needed.
  • Garlic – To add a bit more flavor. If you don’t have fresh garlic, use 1/4 teaspoon garlic powder.
  • Salt and Pepper – To season the burgers.

In addition to the burger patties, you can also make a fresh and tangy yogurt sauce to go on top. See the recipe card below for the full instructions.

Note: If you want to stretch the ground turkey a little to make extra burger patties, you can add 1/3 cup of bread crumbs to the ground turkey mixture, however, it’s not necessary.

Dietary Adaptions

To Make them Dairy-Free: Unfortunately, these burgers can’t be made dairy-free as feta is required for the recipe, however, if you can’t tolerate cow’s milk, you can use goat or sheep’s milk feta cheese.

To Make them Gluten-Free: No adaptations to the turkey burger patties are needed, they are gluten-free. Use gluten-free burger buns.

Shaped, raw turkey burger patties on a grey plate.

How to Make This Recipe

Here’s how to make my tasty spinach feta turkey burgers:

  1. Cook the onion, garlic, and spinach. Cook the onion, garlic, and fresh spinach in a warm pan with olive oil.
  2. Prepare the turkey mixture. Add the ground turkey, cooked onion, garlic, spinach, and crumbled feta cheese to a large bowl with salt and pepper and mix until well combined.
  3. Shape the burger patties. Shape the turkey meat mixture into evenly sized patties.
  4. Cook the burgers. Add the burgers to a hot grill and cook for 4-5 minutes per side or until they reach an internal temperature of 165ºF.
  5. Serve as desired. Once the turkey burgers are cooked, served them on toasted burger buns with toppings of your choice.
  6. Enjoy!

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

Other Cooking Options

These spinach feta turkey burgers are best cooked on the grill for gorgeous charred grill marks, however, they can also be cooked in a cast iron skillet or grill pan if needed. Simply heat your pan to medium-high heat and cook the turkey burgers for 4-5 minutes per side or until they reach an internal temperature of 165ºF.

Spinach feta turkey burger patties cooking in a cast iron grill pan.

Red’s Nutrition Tip

In addition to serving the turkey burgers on a bun, they also work very well as a topping to a salad. Fill a bowl with your favorite salad, add a turkey burger patty on top, and top it with a Greek dressing, Greek tzatziki sauce, or lemony Greek yogurt spread for a light meal.

Suggested Toppings

While a traditional beef burger or plain turkey burger may pair well with classic condiments of ketchup, mustard, and relish, my favorite burger toppings for these spinach and feta turkey burgers are:

  • Tomato
  • Lettuce
  • Red Onion
  • Cucumber
  • Olives
  • Arugula
  • Sprouts
  • Dill
  • Tzatziki sauce
  • Plain Greek yogurt
  • Mayonnaise
  • Garlic aioli
Close up of spinach feta turkey burgers on a plate with tzatziki-style sauce, red onion, cucumber, and lettuce.

What to Serve with Turkey Burgers

If you’re looking to create a summer feast with these spinach feta turkey burgers, I suggested serving them with some of the following:

Storage + Reheating

To Refrigerate: Cooked turkey burgers can be stored in an airtight container in the fridge for up to 4 days.

To Freeze: You can freeze raw turkey burger patties by placing them on a baking sheet in the freezer for 30 minutes, then wrapping each individual burger patty in plastic wrap, and then storing the wrapped patties in a plastic bag or airtight container for up to 4 months. Cooked turkey burger patties can be wrapped individually in plastic wrap and then stored in a plastic bag or airtight container for up to 4 months.

To Reheat: The best way to reheat a cooked turkey burger patty is in the oven at 350℉ for 7 to 10 minutes, flipping halfway through, or until the center of the patty is hot. Alternatively, you can reheat turkey burgers in an air fryer at 350℉ for 2-3 minutes or in the microwave for 1-2 minutes. If using frozen cooked burger patties, be sure to thaw them before reheating.

More Tasty Turkey Recipes:

Three Bean Salad

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This three bean salad is the perfect make-ahead dish for any BBQ or weekly meal prep idea. Ready in under 10 minutes it is quick and easy to prepare without forgoing any flavor. This salad is a great summer meal for those days when it’s just too hot to cook and is filled with plant-based protein to keep you fueled for your day.

Three bean salad in a white bowl.

My mom used to make three bean salad all the time when I was a kid, it was a staple dish in our fridge during the summer months that we could just grab for a quick lunch when we needed it. To me, those are the perfect type of summer meals, the ones where you can arrange your own combination of cold goodies based on whatever you have on hand.

There are certainly many different ways to make a three bean salad, so this just happens to be mine. I like this combination because there is no cooking required and you can load it up with as many veggies as you like, and if you are feeling a little extra, a sprinkle of feta cheese goes well on top!

Ingredients for Mediterranean three bean salad; garbanzo beans (chickpeas), black beans, kidney beans, cucumber, tomatoes, red onion, yellow bell pepper, and parsley.

Why You’ll Love This Three Bean Salad Recipe

  • Easy – This salad is super easy to make.
  • Tasty – It’s full of fresh and vibrant flavors.
  • Make Ahead – It stores well in the fridge making it great for meal prep.
  • High in Fiber – Filled with all the beans and lots of vegetables, this salad is fiber packed.
  • Lots of Protein – The combination of beans in the salad provides a decent amount of vegetarian protein to the dish.
Garbanzo beans (chickpeas), black beans, and black beans in a white bowl.

Three Bean Salad Ingredients

The most common ingredients in three bean salad are kidney beans, green beans or wax beans, and garbanzo beans (chickpeas). For this version, I opted to add kidney beans and add some extra veggies, as well as a little Mediterranean flavor. Here’s what you’ll need:

  • Garbanzo Beans – A can of garbanzo beans, also known as chickpeas.
  • Black Beans – A can of black beans.
  • Kidney Beans – A can of red kidney beans, you could also use white kidney beans, also known as cannellini beans, if you like.
  • Tomatoes – To give it some Mediterranean flare.
  • Cucumber – To add some veggies and texture.
  • Red Onion – For some color and crunch.
  • Bell Pepper – The recipe calls for a yellow bell pepper but you could use red or orange as well.
  • Fresh Parsley – To add some freshness and greens. You could also add other fresh herbs such as basil, chives, or dill.
  • Dressing – A combination of olive oil, red wine vinegar, garlic, Dijon mustard, honey, salt, and pepper.

Although the recipe doesn’t call for it, a bit of crumbled feta cheese on top would pair very nicely.

Dietary Adaptions

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

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

Chickpeas, kidney beans, black beans, cucumber, red onion, bell pepper, tomatoes, and parsley in a bowl.

How to Make Three Bean Salad

  1. Drain the beans. Add the chickpeas, black beans, and kidney beans to a colander to remove excess liquid, and then rinse them well.
  2. Chop the vegetables. While the beans are draining, chop your tomatoes, cucumber, red onion, and bell pepper into bite-size pieces.
  3. Make the dressing. In a small bowl or jar, combine the olive oil, red wine vinegar, honey, minced garlic, mustard, salt, and pepper and whisk or shake until well combined.
  4. Mix your salad. Add the beans and vegetables to a large mixing bowl, top with dressing and chopped parsley, and toss until well combined.
  5. Season to taste. Taste the salad and adjust the salt and pepper seasoning to taste.
  6. Serve and enjoy!

The detailed instructions are in the recipe card below.

The Best Three Bean Salad Dressing

While a classic three bean salad recipe will call for a mixture of vinegar, oil, and sugar, I think the salad needs a little more flavor. The best dressing for three bean salad is a homemade dressing of olive oil, red wine vinegar, honey, minced garlic, Dijon mustard, salt, and black pepper.

The best dressing for three bean salad.

Red’s Nutrition Tip

This three bean salad works equally well as a main course or a side dish. You can enjoy it on its own or on a bed of leafy greens for a light meal, or pair it with grilled meat or burgers for a more filling meal.

What to Serve with Three Bean Salad

Here are some my favorite things to serve with three bean salad:

Close up of healthy three bean salad with vegetables in a white bowl.

FAQs

Is three bean salad healthy?

Yes, three bean salad is very healthy. Beans are a good source of complex carbohydrates, fiber, and protein, as well as many other vitamins and minerals. When topped with a homemade dressing filled with healthy fats, three bean salad is a very healthy and well-balanced dish.

Is three bean salad high in carbs?

Beans as primarily a source of carbohydrates, therefore, three bean salad is high in carbohydrates. One serving of this three bean salad contains 51 grams of carbohydrates, 17 grams of fiber, 17 grams of protein, and 18 grams of fat.

Is it healthy to eat bean salad every day?

Yes, there is a good body of scientific research showing that regular consumption of beans provides a variety of health benefits. The consumption of beans has been linked to decreased risk of heart disease, diabetes, cancer, and obesity (1).

Storage

Three bean salad can be stored in an airtight container in the fridge for up to 5 days.

More Healthy Bean Salad Recipes:

 

 

Blackened Shrimp

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Made with homemade Cajun-style blackened seasoning and ready in under 15 minutes, this blackened shrimp recipe is perfect for a quick weeknight dinner! Plus, it stores well in the fridge so it works well as meal prep for easy lunches.

Blackened shrimp in a cast iron pan with fresh cilantro on top and lime wedges on the side.

What is Blackened Shrimp?

Blackening, or “blackened”, is a cooking method associated with Cajun cuisine that is done by darkening a food with a spice mixture in a hot pan or cast-iron skillet. The specific spice blend used to blacken a food may vary from one recipe to the next, but it typically includes paprika, garlic powder, onion powder, dried oregano, cayenne pepper, and salt. Some blackened seasoning also includes brown sugar; however, this is optional.

Although commonly used on fish and poultry, like these blackened fish tacos and blackened salmon, any form of animal protein can be blackened with the spice mixture.

Small white bowl with spices for blackening seasoning; smoked paprika, onion, garlic, oregano, cayenne pepper, and salt.

How to Make Blackening Seasoning

Once you’ve got the basics of the blackened seasoning down, you can easily mix and match the spice mixture to create the exact flavor combination that you enjoy. My version of blackened shrimp calls for paprika, garlic powder, onion powder, cayenne pepper, oregano, and salt, but a pinch of chili powder and brown sugar would mix in very nicely too.

Why You’ll Love this Blackened Shrimp Recipe

  • Quick – Ready in less than 15 minutes, this recipe is super quick to make.
  • Easy – Just toss your shrimp in some spices and cook – that’s it!
  • Versatile – From tacos to salads to bowls, there are so many ways to enjoy blackened shrimp.
  • Bold Flavors – The blackening seasoning ensures these Cajun shrimp pack a flavor punch.
  • Protein Packed – A great source of protein to add to any meal.
White bowl filled with fresh shrimp.

Blackened Shrimp Ingredients

You’ll need the following ingredients to make this easy blackened shrimp recipe:

  • Shrimp – You can use small, medium, or jumbo shrimp, as well as fresh or frozen shrimp for this recipe. Just be sure to thaw the frozen shrimp before cooking them.
  • Blackening Seasoning – A mixture of spices to create a homemade blackening seasoning; paprika, garlic, onion, dried oregano, cayenne pepper, and salt.
  • Olive Oil – A bit of oil to cook the shrimp and add some healthy fats.

Dietary Adaptions

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

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

White bowl filled with shrimp marinated in blackening seasoning.

How to Make Blackened Shrimp

Once you’ve created your spice mixture, blackening shrimp (or any seafood for that matter) is easy. Here’s how to make blackened shrimp:

  1. Combine your spices in a small jar or bowl,
  2. Add the shrimp to a bowl and sprinkle with the spices,
  3. Toss to coat the shrimp in the seasoning,
  4. Heat a skillet to medium-high heat and add the shrimp,
  5. Cook for 2-3 minutes per side until darkened and crispy,
  6. That’s it!

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

Close up of cooked blackened shrimp in a cast iron pan on a spoon.

Red’s Nutrition Tip

This blackened shrimp are a great source of protein. To create a more balanced meal, I suggest serving them with a source of complex carbohydrates, such as rice, some fiber, in the form of vegetables, and additional healthy fats, such as oil, dressing, or avocado.

Serving Suggestions

Not only is blackened shrimp easy to make but it’s incredibly versatile. The cooked shrimp can be eaten on its own, with a dip, layered into tacos, wrapped in burritos, served in lettuce wraps, made into rice bowls, topped onto pasta, or topped onto your favorite salad for a quick, easy, and absolutely delicious meal.

Bowl with rice, black beans, bell peppers, avocado and blackened shrimp with cilantro and lime wedges.

Storage + Reheating

To Refrigerate: Allow the blackened shrimp to cool completely and then store it in an airtight container in the fridge for 3 to 4 days.

To Freeze: Once cooled, place the cooked shrimp in an airtight container or freezer-safe bag and freeze for up to 3 months.

To Reheat: For the best results, once thawed, reheat the shrimp in a pan with a bit of oil on the stovetop on low-medium heat for 1-2 minutes or until warm. They can also be reheated in the microwave for 30 seconds to 1 minute.

More Shrimp Recipes:

 

Egg White Bites

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You can skip the Starbucks line with these homemade baked egg white bites! This copycat recipe is quick and easy to prepare, perfect for meal prep and makes a great high-protein, grab-and-go breakfast you can enjoy on busy mornings.

Copycat Starbucks egg white bites with roasted red pepper and spinach in a brown cardboard container on with a cup of coffee.

If you’re a fan of the Starbucks Egg White & Roasted Red Pepper Egg Bites you’re going to LOVE this copycat egg white bites recipe. After a lot of research and testing, I’ve figured out how to make those smooth, creamy, and slightly jiggly egg bites in the comfort of your own home.

Roasted red pepper egg white bites stacked on a plate.

The combination of egg whites and cottage cheese is the key to that oh-so-additive, interesting, yet enjoyable texture of the Starbucks version, but by making them at home you can save money and time in the morning, and create a version with even more protein.

Ingredients for egg white bites: liquid egg whites, cottage cheese, shredded Monterey jack cheese, feta cheese, green onion, spinach, roasted red peppers, cornstarch, salt, and pepper.

Egg White Bites Ingredients

To ensure this homemade egg white bites recipe is as close to the Starbucks egg white bites as possible, I’ve used very similar ingredients to their version. Here’s what you’ll need:

  • Liquid Egg Whites – The most important ingredient in egg white bites.
  • Cottage Cheese – To boost the protein content and create a creamy texture.
  • Monterey Jack Cheese – To add some healthy fats and more protein. Other shredded cheese, such as cheddar or mozzarella, would also work.
  • Feta Cheese – To add a salty bite.
  • Roasted Red Peppers – Jarred roasted red bell peppers work best, but you can use raw red bell pepper if needed.
  • Fresh Spinach – To add some leafy greens.
  • Green Onions – To add some flavor.
  • Hot Sauce – For a bit of spice, feel free to omit it if you like.
  • Butter – To add some healthy fats and create a smooth texture.
  • Cornstarch – To bind the proteins and absorb excess liquid. It also helps to re-create the jiggly texture of the Starbucks egg white bites.
  • Salt and Pepper – To season.
Liquid egg whites, cottage cheese, Monterey jack cheese, feta cheese, and cornstarch in a food processor.
Blended egg white bite mixture in a food processor.

How to Make Egg White Bites

The Starbucks egg white bites are made via the sous vide method; however, you can easily re-create them in your own home with a blender, muffin pan, and baking sheet. Here’s what you’ll do:

  1. Blend the egg whites and cheese. Add the egg whites, cottage cheese, shredded Monterey jack cheese, feta, butter, cornstarch, and hot sauce to a blender and purée until smooth.
  2. Add the veggies. Add the chopped roasted red bell pepper, spinach, and green onions, along with a pinch of salt and pepper, to each cup of a muffin pan.
  3. Pour into a muffin pan. Evenly divide the egg mixture across the muffin pan, filling the cups 2/3 of the way up.
  4. Place the muffin pan on a baking sheet. Place the muffin pan on top of a baking sheet in the oven and fill the baking sheet with boiling water.
  5. Bake. Bake at 350°F for 20-22 minutes.
  6. Cool and enjoy! Once baked, remove the egg white bites from the oven and allow to cool slightly before serving.

The full recipe can be found in the recipe card below.

Egg white mixture in a muffin tin.

Red’s Nutrition Tip

This egg white bites recipe is a great source of protein, complete with 19 grams per serving. Pairing them with a source of complex carbohydrates, such as toast or a bagel, and some fiber, such as fruit, can help to create a balanced meal.

Recipe Variations

Want to try other mix-ins? Once you’ve created the base egg white mixture, you can add any mix-ins you like. Suggestions include cooked bacon, sausage, or ham, sautéed mushrooms or broccoli, or seasonings such as garlic powder and dried herbs.

Prefer to include the egg yolks? Swap the egg whites for 8 whole eggs.

Homemade egg white and roasted red pepper egg bites on a plate.

FAQs

Are egg white bites healthy?

Yes, egg white bites are healthy. They are a good source of protein, healthy fats, and micronutrients and are a good addition to a balanced and healthy breakfast.

Can you eat egg bites every day?

Absolutely. Homemade egg white bites are made with real food and are ok to eat every day.

Are egg bites a good source of protein?

Yes, egg bites are a good source of protein, fats, vitamins, and minerals. One egg bite contains roughly 9 grams of protein.

Are egg bites good for weight loss?

Egg bites are high in protein and low in calories and are good for weight loss. When consumed as part of a healthy and balanced diet in a calorie deficit, egg bites can support a goal of weight loss.

Egg white bite cut in half on a plate.

Storage + Reheating

To Refrigerate: Allow the egg white bites to cool completely and then store them in an airtight container in the fridge for up to 3 to 4 days.

To Freeze: Once cooled, wrap each egg white bite in plastic wrap, place them all in an airtight container, and store them in the fridge for 2 to 3 months.

To Reheat: Egg white bites can be reheated in the microwave for 30 seconds to 1 minute. Frozen egg bites must be thawed before reheating.

More Whole Egg Bite Recipes:

Beef Shawarma Wrap

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If you’re a fan of shawarma, you’re going to love this homemade beef shawarma recipe! With some pantry staple ingredients, you can re-create this popular street food in the comfort of your own home for a flavor-packed meal that is sure to please a crowd.

Homemade beef shawarma warp with lettuce, tomatoes, pickle, red onion, and garlic tahini sauce on a plate.

What is shawarma?

Shawarma is a popular Middle Eastern dish that is made from marinated meat, such as lamb, beef, and chicken. Traditionally, meat is marinated in a mixture of spices and cooked on a slow-turning vertical spit or rotisserie. Once cooked, the meat is thinly shaved off the spit and served in a stuffed pit with tahini sauce and an assortment of vegetables or served on a platter with sides of fries, pickles, and salads such as tabouleh or fattoush.

Why You’ll Love This Beef Shawarma Recipe

  • Easy – Not only is this recipe easy to make but it’s quick to prepare.
  • Full of Flavor – The combination of shawarma spices creates a mouthful of flavor in every bite.
  • Good for Meal Prep – It keeps really well in the fridge so you can make it ahead of time.
  • High-Protein – It’s a high-protein meal that will keep you full.
  • Healthy – Made solely of real food ingredients, this beef shawarma recipe is delicious and nutritious.
Ingredients for beef shawarma; flank steak, olive oil, lemon juice, garlic, and shawarma spices.

Beef Shawarma Ingredients

You’ll need the following ingredients to make homemade beef shawarma:

  • Beef: The recipe calls for flank steak, but flap steak and skirt steak would also work well.
  • Shawarma Spice Mix: A mixture of spices to make to season the beef; cumin, coriander, cardamom, cinnamon, paprika, turmeric, allspice or cloves, black pepper, and salt.
  • Garlic: To flavor the beef.
  • Olive Oil: To create the marinade and cook the beef.
  • Lemon: To marinade and tenderize the beef.
  • Vinegar: To further tenderize the beef and balance the flavors.

To serve the beef shawarma as wraps, you’ll also need pitas and some toppings, I’ve noted some suggestions below.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, the beef shawarma is gluten-free. Just be sure to serve it with a gluten-free pita.

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

Thinly sliced flank steak in a white bowl with olive oil, lemon juice, minced garlic, and shawarma spice mix on top.
Marinated slices of flank steak for shawarma.

How to Make Shawarma Seasoning

While you can find shawarma spice mixture in many major grocery stores, it’s also very easy to make at home with some dried spices. Plus, you can make a double or triple batch and leave it in an airtight jar in the pantry to use later. Here’s how to make homemade shawarma seasoning:

  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cardamom
  • 1/4 teaspoon allspice or cloves
  • 1/4 teaspoon black pepper
  • 3/4 teaspoon salt
Cooked beef shawarma in a cast iron skillet.

How to Make Beef Shawarma at Home

  1. Slice the beef. Place the flank steak on a cutting board and slice it into very thin strips.
  2. Marinate the beef. Add the sliced steak to a bowl with olive oil, lemon juice, vinegar, garlic, and the shawarma spice mixture and toss until well-coated.
  3. Cook the beef. Once the beef has marinated, cook the beef strips in a large skillet or pan until cooked through, slightly crispy, and lightly browned.
  4. Serve as desired. Serve the beef shawarma on warm pita bread with garlic tahini sauce and toppings of your choice.

See the detailed instructions in the recipe card below.

Garlic tahini sauce in a white bowl with a spoon.

Red’s Nutrition Tip

I’ve designed this recipe to be served in a pita as a wrap, however, the beef would work very well as a topping to a big green salad with the garlic tahini sauce as a dressing. You could also make this recipe with chicken if you like, however, it’s important to understand that beef and chicken are much more similar nutritionally than you may think.

Toppings for Shawarma Wraps

Once your beef shawarma is cooked, you can serve the beef strips on pitas to make shawarma wraps. Suggested toppings include:

  • Lettuce
  • Tomato
  • Cucumber
  • Red onion
  • Pickled turnips
  • Pickles
  • Tahini sauce
  • Hummus
  • Plain yogurt
  • Parsley

In addition to the toppings, you can also serve the wraps with a side of baked French fries or roasted potato wedges.

Plate with a pita layered with beef shawarma, shredded lettuce, slices of tomato, pickled red onion, pickle slices, and a drizzle of tahini sauce on top.

FAQs

Is meat shawarma healthy?

Yes, meat shawarma made with beef, chicken, or lamb, is a great source of protein and micronutrients that can help to make a balanced meal and contribute to a healthy diet.

What’s the difference between gyro and shawarma?

The primary difference between gyro and shawarma is that Gryos are Greek, and shawarma is Middle Eastern. While both gyros and shawarma can be made with beef, lamb, or chicken, and made in a vertical rotisserie and served on pita bread, the seasoning, and toppings are different. Greek chicken gyro is typically seasoned with lemon juice, or red wine vinegar, oregano, and garlic, while shawarma includes a variety of warming spices such as cumin, cardamom, and cinnamon. Moreover, a gyro is commonly topped with tzatziki and fresh vegetables, while shawarma is typically served with tahini sauce and a combination of fresh and pickled vegetables Although similar, gyros and shawarma are not the same thing.

What kind of beef is used in shawarma?

Flank steak and skirt steak are most commonly used for beef shawarma. Other cuts of steak can be used; however, the tougher more flavorful cuts tend to work best in shawarma.

Close of up a beef shawarma pita with tahini sauce.

Storage + Reheating

To Refrigerate: Allow the beef to cool completely and then store it in an airtight container for 3-4 days.

To Freeze: Once cooled, the beef can be stored in an airtight container in the fridge for 2-3 months.

To Reheat: Once thawed, the beef can be reheated on the stove in a pan on medium heat for 3-5 minutes – this will help to create the best texture. It can also be reheated in the oven at 350°F for 5-10 minutes or in the microwave for 2-3 minutes.

More Shawarma Recipes:

Strawberry Banana Bread

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Moist, fluffy, and full of berry flavor, this strawberry banana bread is the perfect snack. This easy and healthy recipe is something the whole family is sure to love.

Strawberry banana bread loaf with a three slices cut on a baking rack with a glass of milk and bowl of strawberries.

Whether you’re baking for toddlers, kids, or adults, banana bread always seems to be requested. It works well as an on-the-go breakfast, snack, or even a healthy dessert, and adding fresh strawberries to classic banana bread is a great way to make it a little extra special.

Whether it’s the middle of the strawberry season or you’re using frozen berries in the middle of winter, this strawberry banana bread recipe is a delicious and nutritious way to enjoy sweet and juicy strawberries.

Ingredients for strawberry banana bread; flour, sugar, baking soda, salt, bananas, eggs, vanilla extract, butter, and fresh strawberries.

Ingredients for Banana Bread with Strawberries

  • Ripe Bananas: The most important banana bread ingredient, the riper the better.
  • Strawberries: Because you can’t make strawberry banana bread without strawberries! You can use frozen or fresh strawberries.
  • All-Purpose Flour: The recipe calls for all-purpose flour, as it works best, but you can use whole wheat flour or gluten-free flour if you’d like.
  • Eggs: To bind the bread and add some protein.
  • Unsalted Butter: To ensure the banana bread is moist.
  • Greek Yogurt: To further enhance the moisture. You can also use plain yogurt or swap it for sour cream if needed.
  • Sugar: Just a little to sweeten the loaf, you can use white sugar, brown sugar, or coconut sugar.
  • Vanilla Extract: To enhance the sweetness and add some flavor.
  • Leavening Agents: Baking powder and salt to ensure the banana bread is light and fluffy.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the butter for olive oil or coconut oil and the yogurt for coconut yogurt.

To Make it Egg-Free: Replace the eggs with 2 flax eggs.

Banana bread batter in a glass bowl with a spatula.
Banana bread batter with chopped fresh strawberries in a glass bowl with a spatula.

How to Make Strawberry Banana Bread

  1. Mix dry ingredients. Begin by mixing the flour, baking soda, and salt in a medium bowl.
  2. Mix wet ingredients. In a large bowl, whisk together the melted butter and sugar, and then stir in the mashed banana, egg, yogurt, and vanilla extract.
  3. Mix batter. Add the dry ingredients to the wet ingredient and gently mix until well combined.
  4. Fold in strawberries. Add the strawberries to the batter and fold until well incorporated.
  5. Bake. Transfer the batter to a baking pan and bake in the oven until golden brown.
  6. Cool. Once baked, allow the banana bread to cool completely in the baking pan.
  7. Slice and enjoy!

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

Banana strawberry bread in a loaf baking pan.

Red’s Nutrition Tip

This strawberry banana bread makes a great snack or dessert and can even be enjoyed for breakfast. If you’d like to enjoy it for breakfast, you can make it a more balanced meal by serving it with a side of protein such as hard-boiled eggs or a small bowl of Greek yogurt or cottage cheese.

Optional Add-Ins for Banana Strawberry Bread

Want to add more flavor to your strawberry banana bread? Try one of the add-ins:

  • Cinnamon
  • Chopped walnuts
  • Chopped almonds
  • Chocolate chips
  • Peanut butter
Close up banana bread with strawberries on a baking rack.

FAQs

Should I use fresh or frozen strawberries?

You can use fresh or frozen strawberries in strawberry banana bread. If using frozen strawberries, do not thaw them, dice them while frozen and add them to the batter frozen.

Can I add other fruits?

Yes, you can swap the strawberries for different berries, such as raspberries, blackberries, or blueberries, or replace the strawberries with fresh cherries or peaches.

Can I make it without yogurt?

You can replace the yogurt in this recipe with sour cream if needed.

A slice of strawberry banana bread on a white plate with a bite on a fork.

Storage + Reheating

To Store: Once cooled, the bread can be stored in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 1 week.

To Freeze: Wrap the whole loaf or individual slices in plastic wrap and aluminum foil and then place it in a freezer bag or container for up to 3 months.

To Reheat: If you’d like to eat your strawberry banana bread warm, it can be reheated in the microwave for 30 seconds to 1 minute.

More Banana Bread Recipes:

Mediterranean Chickpea Salad

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Made with pantry staples and fresh veggies, this easy Mediterranean chickpea salad is full of color and flavor. It’s quick to make and works well as a main course, side dish, or meal prep idea.

Mediterranean Chickpea Salad in a white bowl with a side of feta cheese and parsley.

I’m a big fan of chickpea salad, especially in the summer months, as they are hearty, filling, and easy to prepare. In less than 10 minutes you can create a bright and colorful salad that can be enjoyed for lunch, dinner, or a weekend BBQ, with leftovers that store well in the fridge for days to come.

While you can certainly soak and cook raw chickpeas for chickpea salad, using canned chickpeas, also known as garbanzo beans, is a great way to cut down on time without forgoing nutrition or flavor. Canned chickpeas are one of those pantry-staple healthy processed foods that I always have on hand, which makes whipping together this Mediterranean chickpea salad with feta cheese an absolute breeze.

Ingredients for chickpea salad; chickpeas, olives, feta cheese, yellow bell pepper, red onion

Mediterranean Chickpea Salad Ingredients

  • Chickpeas: Using canned chickpeas keeps this recipe quick, easy, and simple, and filling the salad with plant-based protein and fiber. Be sure to rinse and drain them thoroughly before adding them to the salad.
  • Cherry Tomatoes: You can also use grape tomatoes or diced whole tomatoes.
  • Cucumber: Peeled or unpeeled is fine.
  • Red Onion: For a bit of color and crunch.
  • Bell Pepper: You can use yellow, orange, or red bell pepper or a mixture of colors.
  • Kalamata Olives: To add some Mediterranean flare, feel free to omit them if you’re not a fan.
  • Fresh Parsley: To add some greens and freshness. Additional fresh herbs, such as fresh mint, fresh dill, or fresh basil, would also work well.
  • Feta Cheese: To add some saltiness, creaminess, and a bit more protein.
  • Olive Oil: To dress the salad. Extra virgin olive oil will provide the best flavor, but any form of olive oil will work.
  • Lemon Juice: Be sure to use fresh lemon juice. If you don’t have any, red wine vinegar will also work.
  • Salt and Pepper: To season the salad.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the feta cheese.

Lemon dressing in a mason jar.

How to Make Mediterranean Chickpea Salad

Here’s how you’ll make this delish Mediterranean chickpea salad:

  1. Prepare the chickpeas. Drain, rinse, and dry the canned chickpeas.
  2. Prepare the vegetables. Chop the tomatoes, cucumber, red onion, bell pepper, parsley, and olives.
  3. Make the dressing. Mix and whisk the olive oil, lemon juice, salt, and pepper together.
  4. Combine the salad ingredients. In a large bowl, combine the chickpeas, vegetables, olives, parsley, and crumbled feta cheese.
  5. Cover with dressing. Cover the salad with dressing and toss to combine.
  6. Season to taste. Taste the salad and adjust the salt and pepper as desired.

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

Unmixed chickpea salad ingredients in a white bowl with a side of lemon dressing and feta cheese.

Variations

Switch up the vegetables. You can easily swap the vegetables in this salad for whatever you have on hand. Want different veggies? Try carrots, celery, or zucchini. Want more greens? Add chopped spinach or arugula. Want more flavor or texture? Add sundried tomatoes, roasted red peppers, or avocado.

Switch up the dressing. This recipe calls for a simple mixture of olive oil and lemon juice, but you can amp up the flavors by adding some minced garlic and dried oregano, or use a pre-made Greek dressing instead.

Add more protein. You can add additional protein to this salad by including some chopped grilled chicken or canned tuna.

Make it ahead. If you want to prepare this salad ahead of time for a party or gathering, prepare the dressing, chickpeas, and vegetables, store them in separate airtight containers for up to 3 days, and dress the salad when you are ready to serve. It can also be prepared entirely as a meal prep idea and stored in the fridge, completely dressed, for up to 4 days.

Red’s Nutrition Tip

This chickpea salad is a great meal prep idea. Whip it up on the weekend and enjoy it with grilled chicken, fish, meat, or tofu for a hearty and high-protein lunch.

What to Serve with Mediterranean Chickpea Salad

This chickpea salad is a well-balanced dish complete with protein, complex carbohydrates, fiber, and healthy fats, and can be enjoyed as a main course or as a side dish. It would pair particularly well with:

Mediterranean chickpea salad in a white bowl.

FAQs

Why is chickpea salad good for you?

Chickpeas are a good source of complex carbohydrates, fiber, and protein. Including chickpeas in a salad, along with vegetables and a healthy dressing, creates a nutrient-dense and fiber-rich meal that can be enjoyed as a main course or a side dish.

How long does chickpea salad last?

Chickpea salad can be stored in an airtight container in the fridge for up to 4 days.

Can you eat chickpeas straight from the can to a salad?

Canned chickpeas should be drained and rinsed before adding them to a salad. This helps to remove the excess liquid, salt, and starch to ensure your salad has the best flavor and texture.

Storage

The dressed salad can be stored in an airtight container in the fridge for up to 4 days. Season with additional salt and black pepper to taste before serving.

More Healthy Salad Recipes:

18 Pre-Workout Snack Ideas

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What you eat before your workout can help to ensure you are well-fueled, improve your performance, and help you reach your goals. Exactly how much and what to eat before a workout will vary depending on the time of day, how much energy you need, and the style, intensity, and duration of your workout. Here is everything you need to know about pre-workout nutrition and some of the best pre-workout snacks.

Plate of banana slices with peanut butter.

What to Eat Before a Workout

What you eat before a workout can help to optimize performance during your workout and recovery once it’s complete. Properly fueling yourself before a workout will help to ensure that you have sustained energy, boost your performance, ensure adequate hydration, preserve muscle mass, and enhance your recovery. Each macronutrient plays a different role in pre-workout nutrition.

Should you eat carbs before a workout?

Carbohydrates, or carbs, are the body’s primary source of fuel and are broken down into glucose, which is used as energy by the body. Glucose is stored in muscle tissue and the liver as glycogen and during exercise, especially short and/or high-intensity exercise, the glucose stored in our muscles is used as our primary source of energy. Consuming carbohydrates pre-workout will help to maximize your glycogen stores and the underconsumption of carbs pre-workout can lead to early fatigue, decreased endurance, decreased power, and decreased mental focus (1).

Should you eat protein before a workout?

The benefits of protein pre and post workout are well-researched and documented in peer-reviewed studies by the International Society of Sports Nutrition. Protein is made up of amino acids and adequate consumption of amino acids, in conjunction with consistent strength training, has been shown to increase muscle protein synthesis, improve muscle recovery and improve performance (2)(3). Although the importance of protein intake and consuming a high-protein snack is heightened post-workout, consuming protein pre-workout has also been shown to have benefits; most notably it has been shown to increase muscle growth, improve recovery and reduce markers of muscle damage (4).

Should you eat fat before a workout?

Although glycogen from carbohydrates is predominately used for energy during shorter and higher-intensity workouts, consuming fats pre-workout can help to improve satiety and may act as a source of fuel for longer and lower-intensity workouts. The closer you eat to your workout the less dietary fat is of importance as it has not been shown to directly improve or diminish performance and, in some cases, too much fat can lead to digestive discomfort.

When to Eat a Pre-Workout Snack

The exact ratio of macronutrients and volume of food required will vary based on several factors including goals, workout type, duration, and frequency, as well as personal digestion. In fact, in some cases, individuals may not need an additional pre-workout snack to complete their workout. Here are some general pre-workout nutrition guidelines to help you determine when and what to eat pre-workout.

Infographic on pre-workout snack timing.

3 to 4 Hours Before a Workout: The further you are from your workout the more important it is to consume a balanced meal complete with a source of carbohydrate, protein, and fat. Eating 3 to 4 hours prior to your workout leaves you plenty of time to digest your meal so that you feel full and comfortable during your workout and helps to increase liver and muscle glycogen levels to enhance performance. At this time, it is best to focus on complex carbohydrates, such as whole grains, potatoes, beans, and lentils, as they take longer to digest and will help to supply sustained energy during your workout. Examples include oatmeal with milk and peanut butter, whole wheat toast with eggs and avocado, and rice with chicken and pesto.

1 to 2 Hours Before a Workout: If your workout falls in between meals, you are not overly hungry, or you are looking for a lighter pre-workout meal, 1 to 2 hours before your workout is a great time to eat. At this time, it is important that you focus on consuming a source of carbohydrates and protein, while fats are of less importance. Examples include whole-grain bread with almond butter, granola with Greek yogurt, or whole-grain crackers with hummus.

30 Minutes to 1 Hour Before a Workout: The closer you are to your workout, the more important it is to consume easy-to-digest carbs and limit the consumption of fiber as it takes longer to digest and can cause discomfort during workouts. Whole food sources of simple carbohydrates or high-glycemic carbohydrates such as fruit, dried fruit, and honey are optimal sources of fuel pre-workout. Although protein is beneficial, given the short time frame, it is of lesser importance and can instead be consumed in a pre-workout meal 3 to 4 hours before your workout and/or in a post-workout meal. Moreover, the closer you get to your workout the more you should consider liquid sources of carbohydrates as they are quickly and easily digested and easy to throw in your gym bag. Examples include a banana, dried fruit, or fruit smoothie.

In general, the closer you get to your workout the more emphasis you want to put on carbohydrates, the less on protein, and even lesser on fats in your pre-workout snack. It is also best to avoid foods that are not easily digested or slow to digest to help limit digestive discomfort or fatigue during your workout.

Infographic with pre-workout snack example. 3-4-Hours Before a Workout: potatoes with salmon and asparagus, rice with tofu and broccoli, toast with eggs and avocado, oatmeal with milk and blueberries. 1-2 Hours Before a Workout: Pita with hummus, bagel with cream cheese, granola with yogurt, apple with peanut butter. 0-1 Hours Before a Workout: Granola bar, fruit smoothie, banana, dried fruit, honey, pre-workout supplement.

Best Pre-Workout Snack Ideas

Here is a list of the best pre-workout snacks to fuel your fitness and optimize your performance, ranked in order of meal timing from 3 or more hours before your workout to less than 30 minutes before your workout.

  1. Oatmeal with Greek yogurt, honey, and berries
  2. Toast with scrambled eggs, cheese, and spinach
  3. Wrap with turkey, hummus, tomatoes, and lettuce
  4. Noodles with tofu, bell peppers, and sesame oil
  5. Rice with salmon, broccoli, and pesto
  6. Potatoes with chicken, asparagus, and butter
  7. Granola and yogurt
  8. Toast and peanut butter
  9. Pita and hummus
  10. Bagel and cream cheese
  11. Crackers and cottage cheese
  12. Apple and almond butter
  13. Granola bar
  14. Smoothie
  15. Banana
  16. Dried fruit
  17. Honey
  18. Pre-workout supplement

For optimal results, it is best to review your current meal timing and workout timing before consuming additional (and potentially unnecessary) calories simply because you’ve heard a pre-workout snack can be beneficial. You may already be consuming exactly what you need. If you’re uncertain, it’s best to work with a registered dietitian or a certified nutritionist to determine the best approach for your goals.

How much should you eat before a workout?

Exactly how much to eat before a workout depends on the individual, their goals, the type of workout, and how much time before their workout. As a general guideline, you should consume a large meal with protein, complex carbohydrates, and healthy fats 3-4 hours before an activity, and top up glycogen stores 30-60 minutes before a workout with a small pre-workout snack of simple carbohydrates.

Do you have to eat before a workout?

Not everyone needs a pre-workout snack. If you are working out first thing in the morning or long after a meal you may need to consume a small pre-workout snack to ensure that you are adequately fueled, however, if you are working out shortly after consuming a full meal, in many cases, there is no need for an additional pre-workout snack. Although athletes will have special and specific needs, if you are a general exerciser who is looking to support your overall health you likely don’t need targeted and strategic exercise nutrition strategies, you simply want to ensure that you consume some carbohydrates and a little protein to fuel your activity.

What about early morning pre-workout snacks?

If you are someone who workouts or goes to the gym first thing in the morning, there is no need to wake up 3 to 4 hours before your workout to consume a complete meal! What and how much to eat before a morning workout depends on your individual health, your goals, and the type of workout you are doing. Pre-workout fueling needs vary greatly for a long run, strength training workout, yoga class, and a basic sweat session. Consuming a source of easy-to-digest carbs, such as a granola bar, banana, apple sauce, a handful of raisins, or a pre-workout shake can help to ensure you’re properly fueled for your workout and not training on an empty stomach. Not to mention, a little sip of caffeine can help to boost energy and has been shown to enhance performance (5).

What are the best pre-workout snacks for weight loss?

The best pre-workout snacks for weight loss are the same as the best pre-workout snacks for general health and optimal performance. To lose weight, you must create a calorie deficit. Meaning, you must expend more calories than you are consuming via food and beverage to ensure that your body is using stored energy (i.e. body fat). Therefore, to support a weight loss goal, you can consume any pre-workout snack as long as the calories from that snack fit within your daily calorie intake to create a calorie deficit.

The Bottom Line

What you eat before a workout can have a big impact on your performance and progress. The exact balance of nutrients and amount of food required will vary based on the time of day, and the type, intensity, and duration of your workout. In general, a good pre-workout snack includes a combination of carbohydrates and protein, and the closer you get to your workout the more you should focus on simple carbohydrates that are easily digested.

About Stephanie

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

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