Stephanie Kay Nutrition

Real Food for Real Life

Peanut Butter Protein Bars

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Made with only 6 ingredients, these no-bake homemade peanut butter protein bars are the perfect high-protein snack! Whip them up today and you can enjoy a sweet high protein treat all week long.

Homemade peanut butter protein bars with a dark chocolate drizzle on parchment paper.

While there are many protein bars on the market, not all protein bars are particularly nutritious or high in protein. Ironically, while many protein bars claim to be “high in protein”, they often have just as much, if not more, sugar than protein, which is exactly why making a homemade protein bar recipe is such a great option.

Not only can you control the exact amount of protein, calories, and overall macronutrients they contain, but making homemade protein bars is much cheaper. Serving per serving, these chocolate peanut butter protein bars are higher in protein and lower in cost than store-bought protein bars while being quick and easy to make!

Slide peanut butter protein bars with melted dark chocolate and peanuts

Reasons to Make Your Own Protein Bars

  • Quick and Easy. These no-bake protein bars are made in one bowl and ready in less than 30 minutes.
  • Cheaper. Serving per serving, homemade protein bars are less expensive than pre-made protein bars.
  • Better Quality. By making them yourself you can better control for ingredients used.
  • Less Sugar. You can control the amount of sugar in the recipe, or completely omit the sweetener if you’d prefer to make them sugar-free.
  • No Fillers. Homemade protein bars do not contain any preservatives, additives, or unnecessary added ingredients.
Ingredients for protein bars: creamy natural peanut butter, vanilla protein powder, oat flour, honey, and dark chocolate chips.

Ingredients for Homemade Peanut Butter Protein Bars

You’ll need the following ingredients to make these peanut butter protein bars:

  • Peanut Butter: All-natural creamy peanut butter works best, I do not recommend using conventional peanut butter as the bars will be too crumbly.
  • Protein Powder: Be sure to use an unflavored or vanilla-flavored protein powder. I used whey protein powder; however, you can use a plant-based protein powder if needed. If you’re unsure of what type to use, learn how to choose the best protein powder for your goals.
  • Oat Flour: To help form the dough, bind the bites, and improve the texture.
  • Honey: To sweeten the bars and ensure they stick together. If you don’t like honey, you can use maple syrup or another liquid sweetener such as agave or brown rice syrup.
  • Sea Salt: To season the bars and balance the flavors.
  • Chocolate: Some dark chocolate chip or chopped dark chocolate to create a chocolate drizzle for the top of the bars. While I didn’t include any, you can also fold some mini chocolate chips into the protein bars if you want them extra chocolaty.

These peanut butter protein bars have a texture similar to Quest Bars or Perfect Bars and taste like peanut butter cookie dough.

Dietary Adaptions

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

To Make them Dairy-Free: Use egg white protein powder or plant-based protein powder.

To Make them Peanut-Free: Swap the peanut butter for almond butter or cashew butter.

To Make them Vegan: Use a plant-based protein powder and swap the honey for maple syrup.

Protein bar ingredients in a white mixing bowl
Mixed batter for homemade peanut butter protein bars in a white bowl

How to Make Homemade Protein Bars

Making protein bars at home is super easy, here’s how you’ll make these peanut butter protein bars:

  1. Mix the ingredients. Begin by mixing the peanut butter, protein powder, oat flour, honey, and salt together in a large bowl until a sticky mixture forms.
  2. Fill a baking pan. Once combined, transfer the mixture into a baking pan lined with parchment paper, pressing it down firmly until even and smooth.
  3. Chill. Transfer the baking pan to the fridge to allow the bars to chill and solidify.
  4. Slice into bars. Once chilled, slice the mixture into bars.
  5. Drizzle with chocolate. Drizzle the top of the bars with melted chocolate and return to the fridge until solidified.
  6. Eat and enjoy!

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

Homemade protein bars pressed into a baking pan.

Red’s Nutrition Tip

Consuming a high-protein snack post-workout or in between meals, can help to increase levels of satiety, reduce cravings, support muscle building and recovery, and ensure you’re reaching your optimal protein intake. Exactly how much protein you need per day is dependent upon the individual and their goals, but consuming high-protein snacks is a great way to support your overall protein intake.

Optional Add-Ins

This peanut butter protein bar recipe was designed for simplicity, but you can add anything you want! Some optional add-ins include:

  • Mini chocolate chips
  • Chopped peanuts
  • Chopped almonds
  • Shredded coconut
  • Seeds, such as pumpkin seeds, sunflower seeds, chia seeds, or flax seeds
  • Dried fruit, such as raisins, dried cranberries, or chopped dates
  • Vanilla extract
Protein bars on a baking rack with chocolate drizzled on top.

What Kind of Protein Powder to Use?

For the best results, I recommend an unflavored or vanilla whey protein powder, however, peanut butter protein powder and chocolate protein powder will also work. While you can use a plant-based protein powder, they tend to have a slightly grittier texture and don’t mix as smoothly with the peanut butter. With that said, if you are using a plant-based protein powder, it is best to opt for a blend that includes all amino acids, as opposed to a brown rice protein powder, pea protein powder, or hemp protein powder.

Regardless of which type of protein powder you choose, these homemade protein bars are a creative way to use protein powder that doesn’t involve water, shakes, or smoothies.

FAQs

Is it cheaper to buy or make protein bars?

Homemade protein bars are much less expensive than store-bought protein bars. Protein bars can range from $2 to $5 in stores while making them at home costs less than $1 per bar.

Is a protein bar healthy for you?

Protein bars are convenient and healthy high-protein snacks. The healthfulness of a protein bar greatly depends on its ingredients. By making homemade protein bars you can better control the ingredients and quality of the bar.

How much protein does the average protein bar contain?

Protein bars range from 5 to 20 grams of protein per bar. A good-quality protein bar should contain a minimum of 10 grams of protein per bar.

Storage

To Store: Place the sliced bars in an airtight container and store them in the refrigerator for up to 5 days. These bars should not be stored at room temperature for long periods of time.

To Freeze: Transfer the bars to an airtight container and store them in the freezer for up to 3 months. Be sure to thaw the bars before eating.

More Chocolate Peanut Butter Recipes:

Curried Chicken Salad

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Made with a rich and creamy curry dressing, this curried chicken salad is the perfect balance of salty, savory, and sweet, and makes a wonderful high-protein meal. Not to mention, it keeps well in the fridge so it makes a great meal prep idea too!

Curried chicken salad on a lettuce wrap with a side of bread.

What is curried chicken salad?

Curried chicken salad, also known as curry chicken salad, is a style of chicken salad made with curry powder that has roots in British royalty. The dish is traditionally known as coronation chicken salad as it was created by Cordon Blue chefs for Queen Elizabeth II’s coronation luncheon in 1953 (1).

The original dish served on the menu was called Poulet Reine Elizabeth and was made of poached chicken in a curry cream sauce with wine, mayonnaise, whipped cream, and apricot purée. Modern versions of this salad are much simple and commonly include curry powder, mayonnaise, and raisins in place of apricot purée.

Regardless of the exact method of preparation and ingredients in the original version, this quick and easy coronation-inspired curried chicken salad is the perfect recipe for a simple yet flavorful lunch.

Curried chicken salad ingredients in a bowl ready to be mixed; chopped chicken, almonds, green onion, cilantro, raisins, and curry dressing made with mayonnaise, yogurt, and lime juice.

Curry Chicken Salad Ingredients

You’ll need the following ingredients to make curried chicken salad:

  • Chicken: Cooked and shredded or cubed chicken. You can use leftover chicken, rotisserie chicken, or bake some chicken breasts for this salad.
  • Curry Powder: To create the signature curry dressing, use any blend of curry powder that you like, mild or spicy is fine.
  • Mayonnaise: To make the creamy dressing, you can use homemade or store-bought mayo.
  • Yogurt: To add a bit of tang to the dressing, Greek yogurt works best, just be sure to use plain.
  • Lime Juice: A bit of acid to balance the dressing, you can use lemon juice if needed.
  • Celery: To add a bit of crunch.
  • Green Onion: For a bit of flavor and more crunch.
  • Raisins: To add a bit of sweetness. This recipe calls for raisins or sultanas, but you can use grapes if you prefer.
  • Cilantro: For flavor and color.
  • Salt and Pepper: To season the salad.
  • Nuts: While optional, you can add some chopped almonds or cashews.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the yogurt for more mayonnaise.

Mixed curry chicken salad in a white bowl.

How to Make Curry Chicken Salad

  1. Make the curry dressing. Add the mayonnaise, yogurt, curry powder, lime juice, salt, and pepper to a bowl and whisk until well combined.
  2. Chop the chicken. Shred or dice the cooked chicken into bite-sized pieces.
  3. Make the salad. Add the chicken, celery, green onion, raisins, cilantro, and nuts to a bowl.
  4. Mix in the dressing. Cover the chicken mixture with the curry dressing, stirring until everything is well combined and the chicken is well coated with the dressing.
  5. Serve as desired! Once mixed, the chicken salad can be served immediately on its own, with bread, salad, or sides of your choice.

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

Red’s Nutrition Tip

While mayonnaise has a reputation for being unhealthy, in reality, mayonnaise is merely a combination of oil, egg yolks, mustard, and lemon juice, all of which are healthy whole foods. Although some store-bought mayonnaise brands contain additional ingredients, it’s easy to find high-quality mayo in grocery stores, not to mention, you can easily make homemade mayonnaise in a matter of minutes!

A spoonful of curry chicken salad on lettuce with bread.

What to Serve with Curry Chicken Salad

Curried chicken salad can be enjoyed on its own as a high-protein meal or served with a source of complex carbohydrates and/or fiber as a more well-balanced meal. Suggestions include:

  • Bread – Turn curry chicken salad into a hearty sandwich with your favorite bread, I suggest using sourdough or sprouted grain bread.
  • Wrap – Fill a wrap with chicken salad and lettuce for a quick and easy lunch.
  • Lettuce Wrap – Wrap curry chicken salad in lettuce for a lower carb and calorie option.
  • Crackers – Serve curry chicken salad as a high-protein dip with crackers.
  • Green Salad – Top a green salad with a generous portion of curry chicken salad for a filling high-fiber meal.

If you like curry, you can also try my curried couscous and chickpea salad.

Close up of chicken salad with curry on a bed of lettuce.

FAQs

Can you freeze curry chicken salad?

While you can freeze curried chicken salad, freezing mayonnaise can alter the texture of the salad and, therefore, it is not recommended.

Can I add Greek yogurt to curried chicken salad?

Yes! Adding Greek yogurt to curried chicken salad along with mayonnaise or in place of mayonnaise is a great way to add a boost of protein and reduce the fat and calorie content of the salad.

How many calories does curried chicken salad have?

The calorie content of curried chicken salad depends on the recipe or the exact quantity and combination of ingredients. One serving of this curried chicken salad recipe contains 335 calories, 27 grams of protein, 19 grams of fat, and 16 grams of carbohydrates.

Storage

The salad can be stored in an airtight container in the fridge for 3-5 days.

More Chicken Salad Recipes:

Berry Baked Oatmeal

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No better way to make breakfast than to make one that lasts for days, and this mixed berry baked oatmeal does exactly that. Made with fresh or frozen berries, this mixed berry baked oatmeal is a great make-ahead breakfast for busy mornings.

Slice of berry baked oatmeal on a white plate with yogurt, maple syrup, and chopped almonds on top.

If you like oatmeal but don’t have time to stand over a hot stove on busy weekday mornings, this mixed berry baked oatmeal recipe is perfect for you! One slice of baked oatmeal is the equivalent of one bowl of oatmeal, it’s just baked, making it a healthy and filling breakfast to ensure you’re fueled and full for the day ahead.

To ensure this berry baked oatmeal recipe is delicious and nutritious, I opted to sweeten it with natural sugars from a combination of berries, maple syrup, and a little cinnamon. For this reason, it’s not overly sweet, however, you can add a little extra flavor and sweetness once it is baked by serving it with milk or yogurt, a sprinkle of cinnamon, and/or an extra drizzle of maple syrup help to make it a sweet and delicious morning meal.

Ingredients for berry baked oatmeal: rolled oats, baking powder, cinnamon, salt, milk, egg, butter, vanilla extract, maple syrup, and frozen berries.

Ingredients for Berry Oatmeal Bake

Here’s what you’ll need to make this healthy baked oatmeal:

  • Oats: Use old-fashioned rolled oats for the best texture.
  • Cinnamon: For a dash of fragrance and sweetness.
  • Baking Powder: To ensure the baked oatmeal is light and fluffy.
  • Salt: To balance the flavors.
  • Milk: You can use whole milk, 2% milk, skim milk, or non-dairy milk of your choice.
  • Butter: To add moisture.
  • Maple Syrup: To sweeten the oats, honey or brown sugar also work well.
  • Vanilla Extract: To add flavor and enhance the sweetness.
  • Egg: To help bind the oats.
  • Berries: You can use any combination of fresh or frozen berries you like.
Melted butter, maple syrup, vanilla, milk, and egg in a white bow.
Whisked wet ingredients for baked oatmeal.

Dietary Adaptions

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

To Make it Dairy-Free: Use non-dairy milk such as almond milk or coconut milk and swap the butter for coconut oil.

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

Rolled oats, cinnamon, baking powder, and salt in a white bowl.
Batter for baked oatmeal in a white bowl.

How to Make Berry Baked Oatmeal

Baked oatmeal is very simple to make, here’s what you’ll do:

  1. Combine the dry ingredients. Begin by mixing the rolled oats, cinnamon, baking soda, and salt in a large bowl.
  2. Add the wet ingredients. In a separate mixing bowl, combine the melted butter, maple syrup, egg, vanilla extract, and milk and whisk until well combined.
  3. Mix the batter. Add the wet ingredients to the dry ingredients and fold gently to combine.
  4. Add to a baking dish. Transfer the batter to a greased baking dish.
  5. Add the berries. Sprinkle the berries on top of the oat mixture.
  6. Bake. Add the baking dish to the oven to bake until golden brown.
  7. Cool and enjoy! Once cooked, allow the baked oatmeal to cool slightly and then serve with toppings of your choice.

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

Wet baked oatmeal batter in a baking dish.
Berry baked baked oatmeal in a white baking dish ready for the oven.

Best Toppings for Baked Oatmeal

This berry baked oatmeal is delicious on its own, but you can customize it to your liking with a wide variety of toppings. Here are some suggested toppings for baked oatmeal:

  • Yogurt
  • Greek Yogurt
  • Skyr
  • Milk
  • Cream
  • Whipped cream
  • Berries
  • Banana
  • Maple Syrup
  • Honey
  • Peanut butter
  • Almond butter
  • Chopped nuts, such as pecans, walnuts, or almonds

I like to serve my baked oatmeal with a big dollop of Greek yogurt for a boost of protein and an extra drizzle of maple syrup for a little more sweetness, but feel free to serve it with any toppings you like!

Red’s Nutrition Tip

This berry baked oatmeal recipe is very healthy, however, it’s not particularly high in protein. In order to ensure you are reaching your optimal daily protein intake, I recommend serving it with an additional source of protein such as Greek yogurt or skyr, or a side of cottage cheese or hard-boiled eggs.

Cooked berry baked oatmeal in a baking dish.

What to Serve with Baked Oatmeal

Baked oatmeal is a hearty, healthy, and filling dish that can be enjoyed on its own, however, if you’d like to serve it as a part of a larger breakfast or brunch spread, baked oatmeal can be served with:

Overhead photo of baked oatmeal.

FAQs

Is baked oats actually healthy?

Yes, baked oats are a healthy breakfast choice. Baked oats are made of oats, which are whole grains rich in fiber, vitamins, and minerals. When paired with fruit and a source of protein, baked oats can be a healthy and balanced meal.

Is baked oatmeal high in carbs?

Baked oatmeal is high in carbs given the primary ingredient is rolled oats, which is a source of carbohydrates. However, oats are a source of complex carbohydrates and are high in fiber, which helps to balance blood sugar, aid in digestion, and increase levels of satiety.

Why are my baked oats mushy?

The most common reason for baked oats being mushy is undercooking. Fully cooked oatmeal should be brown on top and around the edges. To ensure your baked oats are not soggy or mushy, check for doneness by inserting a knife into the center of the baked oatmeal to see if has set. If the knife comes out clean, they’re done, if the knife comes out wet, it needs more time in the oven.

Can I eat baked oats as a snack?

Absolutely. Baked oatmeal is a healthy snack on its own or paired with a source of protein and fruit for a healthy sweet snack.

Close up of baked berry oatmeal with yogurt, maple syrup, almonds, and fresh berries.

Storage + Reheating

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

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

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

More Baked Oatmeal Recipes:

 

Types of Carbohydrates

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Carbohydrates, or “carbs”, have a bad rap. They have been demonized for years, we’ve been told to limit them in our diets, and they’ve been labeled as the enemy. As it turns out, they are not the demons they have been made out to be, and learning how to incorporate the various types of carbohydrates into a healthy diet is beneficial for our overall health.

Examples of types of carbohydrates

What are Carbohydrates?

Carbohydrates are one of the 3 macronutrients, along with protein and fat, found in food and drinks. Carbohydrates function as a source of energy and play key roles in glucose and insulin action, as well as cholesterol and triglyceride metabolism and fermentation (1).

From a structural perspective, carbohydrates are classified into simple and complex carbohydrates. Simple carbohydrates consist of single and double monosaccharide (sugar molecules) units, while complex carbohydrates consist of short and long chains of monosaccharide units. The exact structure of carbohydrates found in food and drinks determines what types of carbohydrates it contains.

What are the 3 types of carbohydrates?

There are 3 main types of carbohydrates:

  • Sugars
  • Starches
  • Fibers

Sugars are classified as simple carbohydrates, given that they are single or double units of sugar molecules, while starches and fibers are classified as complex carbohydrates, as they are made up of long chains of sugar molecules. Most foods contain multiple types of carbohydrates.

Infographic on the types of carbohydrates; simple, complex, sugars, starches, and fibers

Sugars

Sugars are the most basic forms of carbohydrates. Sugars are made up of monosaccharides (glucose, fructose, and galactose) and disaccharides (sucrose, maltose, and lactose). The simplest form of sugar is glucose, which is the body’s primary source of energy. Due to their simple structure, sugars are easily and quickly digested by the body. Sugars are naturally present in many whole foods, including fruits, vegetables, and dairy, and can also be found in refined formats in processed foods. Sources of sugars include:

  • Fruits
  • Fruit juice
  • Vegetables
  • Honey
  • Maple syrup
  • Dairy products
  • Sugar (white sugar, brown sugar, cane sugar, coconut sugar, etc.)
  • Candy
  • Soda

While both whole foods and processed foods contain sugar, the natural sugars found in whole foods, such as fruits, vegetables, and dairy, are found in the presence of fiber, protein, and/or micronutrients, while the sugars found in ultra-processed foods are added sugars, which contain little to no nutritional value. Therefore, the sugars found in whole foods have a much greater nutrient density than those found in refined carbohydrates.

Starches

Starches are complex carbohydrates, which are made up of long chains of sugar known as polysaccharides, which are the most abundant and relevant to the human diet. Starch is the storage form of carbohydrate in plants and the body breaks down starches into glucose, which is used for energy. A special form of starch, known as resistant starch, has been shown to be particularly valuable for digestion and gut health (2). Starches are primarily found in whole grains, grain products, legumes, and root vegetables. Sources of starches include:

  • Oats
  • Rice
  • Brown Rice
  • Corn
  • Peas
  • Beans
  • Lentils
  • Potatoes
  • Sweet potatoes
  • Squash
  • Grain products (cereal, pasta, etc.)

Compared to sugars, starches take longer to digest and, therefore, their energy release is slower; however, the more refined a starch is, the more quickly it is digested and the more potential to spike blood sugar. For instance, while wheat berries and wheat flour are both sources of starch, refined wheat flour contains far less fiber than wheat berries, the whole grain form of wheat.

Fibers

Fibers are also a form of complex carbohydrates and are plant-based compounds that include a wide range of non-starchy polysaccharides that are not fully digested by the human gut. Types of dietary fiber include beta-glucan, cellulose, hemicellulose, gums, pectin, and mucilage. Sources of fibers include:

  • Fruits
  • Vegetables
  • Whole grains
  • Beans
  • Lentils
  • Nuts
  • Seeds

Fiber has been shown to lower all-cause and cardiovascular-related mortality and reduce the incidence of coronary heart disease, type 2 diabetes, and colorectal cancer (3). Moreover, high-fiber diets have been shown to promote greater weight loss and dietary adherence independently of macronutrient and calorie intake (4). Learning how to eat more fiber is highly beneficial for overall health.

Sugar vs. Starch vs. Fiber

While there are 3 primary types of carbohydrates, it is important to understand that almost all carbohydrate-containing foods, especially whole foods, contain multiple types. Carbohydrate-containing foods are simply classified by the type of carbohydrate they contain most. Here is a comparison of the sugar, starch, and fiber content in an apple, oats, and kale (5, 6, 7).

Infographic comparing content of sugar, starch, and fiber in apples, oats, and kale
Type of Carbohydrate (per 100 grams)AppleOatsKale
Sugars11.8 grams0.9 grams0.5 grams
Starch0.9 grams46.6 grams0.1 grams
Fiber2.1 grams10.1 grams3.8 grams
Total Carbohydrates14.8 grams67.7 grams4.4 grams

How many calories are in carbohydrates?

Carbohydrates in the form of sugar and starch provide 4 calories per gram, while fibers contain an average of 2 calories per gram (8).

What are total carbohydrates?

Total carbohydrates include all three types of carbohydrates: sugar, starch, and fiber. On a nutrition facts label, total carbohydrates are listed with a breakdown of sugar and fiber. Although starch is not listed, it can be calculated by subtracting the number of grams of sugar and fiber from the total grams of carbohydrates.

How to calculate total carbohydrates, sugar, starch, and fiber on a nutrition facts label

What are net carbs?

Net carbohydrates, or “net carbs”, is the total amount of carbohydrates minus the amount of dietary fiber and or sugar alcohols found in food. While the term does not have an official scientific definition, net carbs are calculated based on the assumption that are not absorbed or metabolized, however, this is not always true as some forms are still partially digested and provide calories (9).

How many carbohydrates should I eat a day?

There is no one-size-fits-all solution when it comes to carbohydrate intake. The optimal amount of carbohydrates an individual should consume is dependent upon their age, sex, activity level, and goals. While dietary guidelines recommended a dietary fiber intake of 14 grams for every 1,000 calories per day, or, about 25 grams for women and 38 grams for men each day, there is no specific recommendation for total carbohydrate intake (10). On average, individuals should aim to consume 45 – 65% of total calories from carbohydrates.

Is a low-carb diet safe and healthy?

Low-carb diets are considered safe and healthy as long as they contain a wide variety of nutrient-dense, unprocessed, whole foods. Due to a process called gluconeogenesis, where the liver can convert non-carbohydrate substrates to glucose, the body can produce enough glucose to support essential body functions. Generally speaking, if an individual is consuming adequate calories, protein, fiber, vitamins, and minerals, low-carb diets are generally safe to consume. Although individuals with specific health and performance goals, such as athletes and individuals looking to build muscle, can benefit from a higher carbohydrate intake (11, 12, 13). It is best to work with a registered dietician or certified nutrition coach if you are unsure.

What types of carbohydrates are healthiest?

The healthiest sources of carbohydrates are unprocessed, whole foods carbohydrates – fruits, vegetables, root vegetables, whole grains, beans, and lentils. By consuming most of your carbohydrates from whole foods, you can ensure that you are consuming nutrient-dense foods rich in vitamins and minerals, as well as supporting adequate fiber intake.

Which types of carbohydrates should I eat?

Here are some simple tips to keep in mind when it comes to what types of carbohydrates to consume:

  • Aim to consume more natural sugars (e.g. fruit) than refined sugars (e.g. white sugar).
  • Aim to consume more whole grains (e.g. oats) than grain products (e.g. pastries).
  • Aim to consume a source of starch (e.g. rice, potato, sweet potato, beans, lentils, etc.) and fiber (e.g. fruit or vegetable) at every meal.

The Bottom Line

Carbohydrates are classified by their structure and the 3 primary types of carbohydrates are sugars, starches, and fibers. Sugars are found in fruits, vegetables, and dairy products, starches are found in whole grains, legumes, and root vegetables, and fibers are found in fruits, vegetables, grains, beans, and lentils. Carbohydrates are also found in processed foods, such as baked goods, candy, and soda, however, it is best to consume whole-food carbohydrate sources as they are more nutrient dense and can better support overall health.

Lentil Tacos

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Turn taco night into a plant-based feast with these lentil tacos! Filled with a quick and easy homemade lentil taco meat, these tacos are packed full of vegetarian protein and fiber, without forgoing flavor.

Overhead shot of lentil tacos on parchment paper topped with shredded lettuce, purple cabbage, avocado, sour cream, tomatoes, cheese, and wedges of lime.

Whether you’re celebrating Taco Tuesdays or looking to add more plant-based and vegan recipes to your repertoire, this 30-minute lentil tacos recipe is a delicious and nutritious way to try something new. In fact, the lentil mixture is so flavorful that I’m willing to bet even the biggest meat lovers in the family will enjoy it.

Not to mention, this lentil taco meat makes great leftovers and works equally well as a salad topping! Just add it to your favorite taco salad to create a well-balanced meal for lunch or dinner the next day.

Ingredients for lentil taco meat: brown lentils, homemade taco seasoning, tortillas, avocado, limes, and cilantro.

Ingredients for Lentil Tacos

You’ll need the following ingredients to make lentil taco meat:

  • Lentils: You can use brown or green lentils in this recipe, I do not recommend using red lentils are they become too mushy once cooked.
  • Onion: To flavor the lentil taco meat.
  • Tomato Paste: To season and thicken the lentil mixture a little.
  • Taco Seasoning: The recipe calls for a mixture of chili powder, cumin, oregano, garlic powder, and salt to season the taco “meat”, however, you can use a package of taco seasoning if you like.

In addition to the above, you’ll also need flour or corn tortillas and toppings of your choice.

Dietary Adaptions

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

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

Lentil taco meat in a cast iron skillet with a wooden spoon.

How to Make Lentil Tacos

Lentil taco meat is very easy to make, here’s what you’ll do:

  1. Cook the lentils. Boil the lentils in a pot of well-salted boiling water until tender, but not mushy, and then drain off any excess water. If you’d prefer to use canned lentils, you can skip this step.
  2. Sauté the onion. While the lentils are cooking, sauté the onion in olive oil in a pan on medium-high heat.
  3. Add lentils to the pan. Add the cooked and drained lentils to the pan with the sautéed onion.
  4. Add the spices. Add the chili powder, cumin, oregano, garlic powder, and salt to the pan, and stir to coat the lentils.
  5. Add the tomato paste. Add the tomato paste to the pan, stirring to ensure it’s well incorporated with the lentil mixture.
  6. Assemble the tacos. Once the lentil taco mixture is cooked, assemble the tacos with toppings of your choice.

Pro Tip: For extra flavor, cook the lentils in vegetable broth instead of water.

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

Red’s Nutrition Tip

Compared to other vegetarian protein sources, lentils are one of the most protein-dense plant-based foods. While they are primarily a source of carbohydrates, containing more than double the number of carbohydrates than protein, they contain more protein per serving than beans, grains, nuts, and seeds, which makes them the perfect filling for these tacos.

Close up of lentil taco meat in a tortilla with toppings.

Best Toppings for Lentil Tacos

These lentil tacos pair well with all traditional taco toppings, so feel free to use any toppings you like. Suggested toppings include:

  • Shredded lettuce
  • Shredded cabbage
  • Chopped tomatoes
  • Pickled red onion
  • Sliced jalapeños
  • Cilantro
  • Salsa
  • Pico de gallo
  • Cheese
  • Guacamole
  • Sour cream
  • Hot sauce

I opted to top my tacos with shredded lettuce and red cabbage, sliced tomatoes, mashed avocado, sour cream, and a little sprinkle of cotija cheese.

FAQs

Which lentils are best for tacos?

Brown and green lentils will work best in taco meat as they have a sturdier and heartier texture than other lentils when cooked.

Can I use lentils in place of ground beef?

Lentils are a good replacement for ground beef in tacos, as well as burgers, meatballs, lasagna, meatloaf, shepherd’s pie, and meat sauces such as bolognese.

How much lentils to replace meat?

You can replace 1 pound of ground beef with 1 cup of uncooked lentils, just be sure to cook the lentils before adding them to a recipe.

Can I use canned lentils?

Yes, you can replace the 1 cup of dry lentils in this recipe with two 14-ounce cans of cooked lentils. Ensure that the lentils are strained and rinsed before adding them to the recipe.

Side view of vegan lentil tacos.

Storage + Reheating

To Refrigerate: Allow the lentil taco meat to cool completely and then store it in an airtight container in the fridge for up to 5-7 days.

To Freeze: Once cooled, the lentil taco meat can be stored in an airtight container in the freezer for up to 6 months.

To Reheat: Once thawed, the lentil taco mixture can be reheated in a pan on medium heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Brown Lentil Recipes:

Salmon Burgers

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These salmon burgers are the perfect addition to any summer BBQ! Made with fresh salmon and topped with a creamy yogurt dill sauce, these burgers are moist and tender and a healthy high-protein meal the whole family is sure to love.

Salmon burgers topped with dill sauce, cucumber, and watercress, sitting on a wood cutting board on a white background.

If you like seafood and you like burgers, you’re going to love these grilled salmon burgers! They’re moist, full of flavor and, the best part is, they are incredibly easy to make. In a few simple steps, you can create delicious salmon patties that you can enjoy on a burger bun or on top of your favorite salad for a healthy lunch or dinner.

Ingredients for salmon burgers: fresh salmon, breadcrumbs, parsley, egg, and lemon.

Ingredients for Salmon Burgers

You’ll need the following ingredients to make the burgers:

  • Salmon: You can use fresh or frozen salmon; just ensure it’s thawed before using.
  • Breadcrumbs: To help bind the burgers and add some texture.
  • Egg: To bind the burgers and add some protein.
  • Parsley: To flavor the burgers, you can use dried or fresh parsley.
  • Green Onion: To add flavor.
  • Dijon Mustard: To help create a crust on the burger patties.
  • Lemon Juice: To add a bit of brightness.
  • Salt and Black Pepper: To season the burgers.

I recommend topping the burgers with dill sauce, for which you’ll need some yogurt, mayonnaise, garlic, dill, lemon, salt, and pepper.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free breadcrumbs and a gluten-free burger bun.

To Make them Dairy-Free: Omit the dill yogurt sauce topping.

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

Salmon burger mixture made of chopped salmon, egg, breadcrumbs, parsley, and mustard in a white bowl.

How to Make Salmon Burgers

Here’s how to make grilled salmon burgers:

  1. Chop the salmon. Begin by chopping the salmon into small pieces.
  2. Add the seasonings. Mix the chopped salmon with the onion, parsley, egg, lemon juice, and mustard, and stir to combine.
  3. Form the patties. Form the chopped salmon mixture into patties.
  4. Grill the burgers. Add the burger patties to the grill and cook until golden brown on each side, roughly 3-4 minutes per side.
  5. Serve as desired. Once grilled, the burgers can be served on a bun with toppings of your choice.

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

Red’s Nutrition Tip

Although burgers are often considered an unhealthy choice, burgers are recipes and the quality of ingredients and composition of a burger determine its healthfulness. Salmon burgers are high in protein and rich in healthy fats, specifically omega-3 fatty acids, and paired with a source of complex carbohydrate and fiber can easily create a balanced meal.

Raw homemade salmon burger patties.

How To Cook Salmon Burgers

On the Grill: Salmon burgers are best cooked on the grill as it allows for the best flavor and texture. Place the burgers on a hot grill and cook for 3-4 minutes per side. The burgers should move easily off the grill, if sticking to the grill cook the burgers for an additional minute or until they comes off easily.

In a Grill Pan: Salmon burgers can be cooked in an oiled grill pan on medium-high heat for 3 to 4 minutes or until cooked through.

In a Pan: Salmon burgers can be cooked in an oiled pan or skillet over medium-high heat for 3-4 minutes per side or until golden brown.

In the Oven: Salmon burgers can be baked in the oven at 400°F on a baking sheet for 10-15, flipping the burger patties halfway through.

How to Know When Salmon Burgers Are Done

Salmon burgers are cooked when the internal temperature reaches 145°F (1). For medium-rare salmon, remove the burgers from the grill when the internal temperature reaches 125°F to 135°F, as the salmon will continue cooking a bit after it comes off the heat but remain tender and moist inside. Use a cooking thermometer to test the internal temperature of your burgers.

Grilled salmon burger patties in a grill pan.

Best Toppings for Salmon Burgers

When it comes to burgers, the topping options are endless, and you can truly customize your burger any way that you like. Here are some of my favorite toppings:

  • Cucumber
  • Red Onion
  • Avocado
  • Tomatoes
  • Lettuce
  • Arugula
  • Watercress
  • Coleslaw
  • Dill Sauce
  • Tartar Sauce
  • Garlic Aioli
  • Spicy Mayo
  • Pesto

I served my burgers on a brioche bun with yogurt sauce, sliced cucumber, and watercress because I thought it was a nice combination of summer flavors, however, you can certainly go more of the classic topping route if you prefer.

FAQs

Do you put cheese on a salmon burger?

While not all cheeses work well, salmon burgers pair well with herb Havarti cheese, feta cheese, cream cheese, and goat cheese.

What is the white stuff on salmon burgers?

The white stuff on salmon burgers is called albumin; a natural protein found in raw salmon that pushes to the surface when exposed to heat. While it may be unappealing to some, it’s harmless and can be removed if needed.

What can I do with leftover salmon burgers?

Leftover salmon burgers work well as a protein topping for salad, can be used in sandwiches or wraps, and pair well with a fried egg and a side of toast for a filling breakfast.

What is the difference between salmon patties and salmon burgers?

Salmon burgers are hamburger-style patties made with fresh salmon and seasonings, typically served on a burger bun. Salmon patties are croquettes typically made from canned salmon, chopped peppers, eggs, and breadcrumbs.

A salmon burger with dill sauce on a brioche bun with yogurt sauce.

Storage + Reheating

To Refrigerate: Allow the burger patties to cool completely and then store them in an airtight container in the refrigerator for 3 to 4 days.

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

To Reheat: Salmon burger patties can be reheated in the oven at 400°F on a baking sheet lined with parchment paper for 5 minutes or in the microwave for 1-2 minutes.

More Salmon Recipes:

Spread, Veg, and Bread Bowl

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If you’re looking for a super simple lunch idea, look no further than this spread, veg, and bread bowl! This simple and versatile combination of ingredients is more of a concept than a recipe and can help get a nutritious, delicious, and filling lunch on the table in a pinch.

Two bowls filled with hummus and salad, topped with a soft-boiled egg, feta cheese, chopped almonds, and a side of sourdough bread.

This recipe is inspired by my sister; she’s the master at taking humble ingredients and turning them into a visually appealing and delicious meal. Whenever I visit her, I can count on this spread, veg, and bread meal concept showing up on the lunch table in some way, shape, or form.

Whether she’s using leftover ingredients from last night’s dinner or fresh produce she’s grabbed at the farmers’ market, she always finds a way to combine hummus, veggies, and good bread in a salad format that really hits the spot. And, the best part is, it creates a balanced meal full of fiber, healthy fats, and complex carbohydrates.

Ingredients for hummus bowls; hummus, feta cheese, leafy greens, radishes, and sourdough bread.

What You’ll Need

While more of a concept than an actual recipe, here are the ingredients I used in my bowls:

Spread: The spread is really the star of these bowls, and you can use several different types of spread. Although hummus is my go-to choice, and any savory flavor of hummus will work well, bean dip, baba ganoush, lentil dip, ricotta, tzatziki, and labneh would all work very well.

Vegetables: The inclusion of veggies helps to boost the fiber content of the bowls and add micronutrients at the same time. You can use any combination of leafy green and fresh vegetables you have on hand. These bowls are incredibly versatile, and you can adapt them to use whatever seasonal produce is available by filling them with radishes and peas in the spring; carrots, cucumber, and tomatoes in the summer; and roasted squash and beets in the fall and winter.

Bread: The better the bread the better these bowls will taste. I recommend using sourdough bread, as it’s the most unprocessed form of bread, as well as the tastiest, however, any bread you enjoy will work.

Olive Oil, Salt, and Pepper: To dress the vegetables and season the dish.

In addition to the essential spread, veg, and bread in these bowls, you can jazz them up with additional toppings and seasonings. Some of my personal favorites include:

Cheese: A sprinkle of cheese helps to add some healthy fats and a bit more protein. Feta cheese is my go-to option, as I like the way it crumbles and enjoy the salty contrast to the creamy hummus, but you can use any cheese you like. Goat cheese, cheddar cheese, blue cheese, and halloumi would all work well.

Nuts or Seeds: Topping the bowls with some seeds, such as pumpkin or sunflower, or some chopped nuts, such as almonds, walnuts, or pine nuts, adds some texture and healthy fats.

Boiled Egg or Other Protein: While optional, including a jammy 8-minute boiled egg or two helps to boost the protein content of the bowls, as well as add some delicious flavor and texture. If you’re not a fan of eggs, you could also add an additional protein of your choice, such as grilled chicken, steak, tuna, or tofu.

Overhead image of bowl with spread of hummus, topped with salad, a jammy 8-minute egg, feta cheese, and chopped almonds, salt, and pepper, with a side of sourdough bread.

Red’s Nutrition Tip

If you’re thinking, “Whoa, that’s a lot of hummus, much more than a serving size.”, it’s important to remember that serving sizes and portion sizes are not the same. While the serving size of hummus is 2 tablespoons, that’s not a recommended portion size, it’s simply the measurement used to quantify the nutrition data on the hummus packaging.

Close up of slice of bread in a bowl with some leafy greens, hummus, and a piece of boiled egg on the bread.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the cheese.

To Make it Higher-Protein: Add an additional egg or two or top the bowls with another protein source such as chicken, steak, or tofu.

More Healthy Bowl Recipes:

Chicken and Vegetable Pasta

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Filled with chicken, zucchini, tomatoes, and herbs, this 30-minute chicken and vegetable pasta is a simple, quick, and easy meal the whole family will enjoy. Plus, it makes great leftovers too!

If you’re looking for a simple summer dinner idea, look no further than this pasta recipe. Essentially a lightened version of a pasta primavera, this chicken and veggie pasta is a simple meal that is full of fiber and protein.

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And, the best part is, it’s super versatile. Once you’ve got the basics down you can swap the type of pasta and vegetables for any you like and still easily create a nutritious and delicious meal. This chicken and vegetable pasta is one of those go-to recipes that you can easily adapt and mix and match to get dinner on the table in a pinch.

Ingredients for chicken vegetable pasta: penne pasta, green zucchini, yellow zucchini, cherry tomatoes, garlic, red onion, parsley.

Ingredients for Chicken and Vegetable Pasta

You’ll need the following ingredients you’ll need to make this chicken and veggie pasta:

  • Pasta: The recipe calls for penne pasta, but you can use any medium-cut pasta you like.
  • Chicken Breasts: To add some protein to the pasta, chicken thighs will also work well.
  • Zucchini: A mixture of yellow and green zucchini for color and fiber. If you’re not a fan of zucchini, broccoli, asparagus, or green peas would also work well.
  • Cherry Tomatoes: To add a pop of flavor and some color, grape tomatoes also work well.
  • Red Onion: To add a depth of flavor and additional color.
  • Garlic: To add flavor and fragrance. Although fresh garlic works best, you can use a teaspoon of garlic powder if needed.
  • Herbs: A mixture of dried parsley, basil, oregano, and red pepper flakes to season the dish and add a tiny hint of spice.
  • Parmesan Cheese: To add some healthy fats and flavor the pasta. Be sure to use freshly grated parmesan cheese, pre-grated parmesan cheese will not add the same flavor or texture.

In addition to the above, you’ll also need some olive oil, salt, and black pepper.

Dietary Adaptions

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

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

Cooked chicken with herbs in a cast iron skillet.
Cooked zucchini, cherry, tomatoes, and red onion in a cast iron skillet.

How to Make Chicken and Vegetable Pasta

This chicken and veggie pasta is super easy to make and can be made in less than 30 minutes. Here’s what you’ll do:

  1. Cook the pasta. Begin by cooking the penne in a pot of well-salted water.
  2. Cook the chicken. Add the sliced chicken to a large pan and cook until lightly browned and season with herbs.
  3. Cook the vegetables. Sauté the red onion, zucchini, and garlic until tender, then add cherry tomatoes.
  4. Combine the chicken, vegetables, and pasta. Once the pasta is cooked, combine the cooked chicken, pasta, and vegetables in a pan.
  5. Add the cheese. Sprinkle the pasta mixture with the grated parmesan cheese and toss to coat.
  6. Serve and enjoy!

You can find the detailed ingredients list and instructions in the recipe card below.

Pasta with chicken, zucchini, cherry tomatoes, red onion, and herbs in a cast iron skillet.

Red’s Nutrition Tip

The recipe calls for regular pasta, made with semolina flour, in my recipes, however, you can certainly use whole wheat pasta if you prefer. Using whole wheat pasta is a simple way to add more fiber to any pasta recipe.

FAQs

Does chicken and pasta go together?

While pasta and chicken are not a traditional Italian combination, they are a tasty combination. Chicken is a good source of protein and pasta is a good source of complex carbohydrates, together they can create a healthy and balanced meal.

Do you cook veggies before putting in pasta?

If adding vegetables to a pasta dish, it is best to cook them before. Vegetables can be grilled, sautéed, steamed, braised, or blanched before adding them to pasta.

Can you boil pasta and veggies together?

Yes, however, boiling vegetables with your pasta won’t create a very nice texture or flavor. Pasta takes much longer to cook than most vegetables, therefore, by boiling them together you’d end up with mushy vegetables. Vegetables should be cooked separately from pasta or added in the final minutes of the pasta cooking process for a quick blanch.

Two bowls of pasta with chicken and vegetables with a fork and napkin.

Storage + Reheating

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

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

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

More Chicken and Vegetable Pasta Recipes:

Rhubarb Muffins

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These rhubarb muffins are the perfect way to celebrate spring! Made with fresh rhubarb, buttermilk, and brown sugar, these healthy muffins work well as a simple breakfast, delicious snack, or delightful addition to a spring brunch.

Rhubarb muffins in an unwrapped muffin liner on a grey background.

Whether it’s the start of spring or the middle of winter, these rhubarb muffins are an absolutely delicious way to use rhubarb. They are the perfect balance of tart and sweet, incredibly moist and fluffy, and, most importantly, full of rhubarb flavor.

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If you’ve never cooked with rhubarb, I highly suggest you make these rhubarb muffins your starting point. They are seasonal, delicious, and makes them the perfect spring treat!

Ingredients for rhubarb muffins: rhubarb, flour, brown sugar, butter, egg, and buttermilk.

Ingredients for Rhubarb Muffins

You’ll need the following ingredients to make these healthy rhubarb muffins.

  • Rhubarb: The star of the show! You can use fresh or frozen rhubarb.
  • All-Purpose Flour: The recipe calls for all-purpose flour, however, you can use whole wheat flour if you’d like.
  • Brown Sugar: To add some sweetness and balance the sour taste of the rhubarb.
  • Butter: To add moisture to the muffins.
  • Egg: To bind the muffins and add some fluffiness.
  • Buttermilk: To make the muffins extra moist and fluffy. If you don’t have buttermilk, you can use whole milk instead.
  • Cinnamon: To add a touch of sweetness, extra flavor, and fragrance.
  • Vanilla Extract: To enhance the flavors.
  • Baking Soda, Powder, and Salt: Some baking essentials to help the muffins rise.

In addition to the above, although optional, you can also use a bit of white sugar to make a cinnamon-sugar topping for the muffins.

Wet and dry ingredients in a white bowl.
Mixed muffin batter in a white bowl.

Dietary Adaptions

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

To Make them Dairy-Free: Swap the butter for coconut oil and use a dairy-free milk alternative.

Mixed muffin batter with fresh, chopped rhubarb.
Mixed rhubarb muffin batter.

How to Make Rhubarb Muffins

These muffins are super easy to make, here’s what you’ll do:

  1. Prep the rhubarb. Remove any leaves and slice the rhubarb into bite-size pieces.
  2. Mix the ingredients. Combine the dry ingredients and wet ingredients in separate bowls and whisk until well combined.
  3. Combine the ingredients. Add the dry ingredients to the wet ingredients and fold gently to combine.
  4. Add the rhubarb. Add the chopped rhubarb to the muffin batter and fold again.
  5. Fill muffin cups. Add batter to the muffin tin, filling the cups 2/3 of the way.
  6. Bake. Transfer the muffins to the oven and bake until moist and fluffy!

I added a sprinkle of cinnamon sugar on top of my muffins for an extra touch of sweetness; however, you could certainly omit this step if you prefer.

Baked rhubarb muffins in a muffin tin.

Red’s Nutrition Tip

Not only is rhubarb the perfect addition to muffins but it’s a good source of fiber and antioxidants, which helps to make this muffin recipe equally nutritious as it is delicious.

FAQs

Is it better to eat rhubarb raw or cooked?

Due to its sour taste, rhubarb is rarely eaten raw. While it’s dried roots have been used in traditional Chinese medicine for thousands of years, it’s most commonly cooked with sugar and used in cakes, pies, pastries, crumbles, and jams.

How to prepare fresh rhubarb for baking?

To prepare rhubarb for baking, wash the stalks to remove any excess dirt and trim the stalks at the top and bottom. Be sure to discard the leaves, as they are inedible and toxic to both animals and humans.

Is frozen rhubarb as good as fresh?

Absolutely! Rhubarb freezes very well and freezing is a wonderful way to preserve this spring vegetable. Frozen rhubarb can be added directly to the muffin batter, there is no need to thaw the rhubarb before using it.

More Healthy Rhubarb Recipes:

Creamy Spinach Baked Eggs

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Made with simple ingredients and ready in 15 minutes, these single-serving creamy spinach baked eggs are perfect for a quick and easy breakfast or as part of a weekend brunch.

Two ramekins filled with baked eggs with spinach and goat cheese with a side of toast.

This greens-filled baked egg recipe is a twist on oeufs cocotte. Also known as shirred eggs, oeufs cocotte is a classic French dish made with eggs, crème fraîche, and additional ingredients such as mushrooms, cheese, ham, or herbs, that is baked in a ramekin in a water bath in the oven. And, while I love shirred eggs, I wanted to create a simpler version that was quick and easy enough to make on weekday mornings, which is how I came up with these creamy spinach baked eggs!

The simple combination of spinach, cheese, eggs, and cream creates a rich and creamy texture that makes the perfect bite with a slice of crusty bread – that just happens to be full of protein, fiber, and healthy fats too!

But, the best part is, this no-fuss recipe is so easy to make that you can pop it in the oven, go about your morning, and come back to a delightful restaurant-worthy meal. So, if you’re looking for a new breakfast idea – voilà – these spinach baked eggs are for you!

Ingredients for spinach baked eggs; eggs, spinach, heavy cream, and goat cheese.

Ingredients for Spinach Baked Eggs

You’ll need the following ingredients to make my baked eggs in spinach:

  • Eggs: Because you can’t make baked eggs without ’em!
  • Spinach: The recipe calls for fresh spinach, if you’d like to use frozen spinach, ensure that it’s completely thawed and as much water is pressed out as possible. You can also use kale or chard.
  • Heavy Cream: To create the creamed spinach and add some healthy fats.
  • Goat Cheese: To enhance the creaminess and add a bit more fat and protein. If you’re not a fan of goat cheese, you can use feta cheese, gruyere cheese, parmesan cheese, or cream cheese instead.

In addition to the above you’ll also need some salt and pepper to season, and a big slice of crusty bread, I recommend sourdough, to serve with the baked eggs

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, the recipe is gluten-free. Simply serve the eggs with gluten-free bread.

To Make it Higher Protein: Use a larger ramekin or oven-safe dish and add an additional egg or two.

To Make it Higher in Fiber: Use a larger ramekin or oven-safe dish and fill it with additional spinach.

To Make it Lower in Fat: Use fat-free cheese and swap the heavy cream for half-and-half.

Ramekins filled with spinach.
Ramekins filled with spinach and goat cheese.

How to Make Spinach Baked Eggs

These creamy spinach baked eggs are super easy to make and can be cooked in less than 15 minutes, here’s what you’ll do:

  1. Add the spinach. Fill a small ramekin with roughly chopped or torn spinach.
  2. Sprinkle with cheese. Top the spinach with crumbled goat cheese.
  3. Add the eggs. Crack the eggs on top of the spinach mixture.
  4. Cover with heavy cream. Pour heavy cream over the top of the eggs and spinach.
  5. Season. Sprinkle with a pinch of salt and pepper.
  6. Bake and serve. Bake the eggs in the oven to cook to your liking and serve with fresh bread or toast.

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

Ramekins filled with spinach, goat cheese, and eggs.
Ramekins filled with spinach, goat cheese, eggs, heavy cream, salt, and pepper.

Red’s Nutrition Tip

Worried about the cream? Think it’s too much fat? There is no need to worry. Heavy cream is nutrient-dense food filled with healthy fats, as well as important fat-soluble vitamins, including vitamins A, D, E, and K. Not to mention, it’s only a couple of tablespoons, there is room for everything in a healthy diet, even if you have a goal of weight loss.

Two ramekins of creamy spinach baked eggs on a white background with a side of toast and spinach.

FAQs

Is adding spinach to eggs healthy?

Absolutely! Spinach is a great source of fiber and micronutrients, and eggs are a great source of protein, fats, vitamins, and minerals. Combined, eggs and spinach are an incredibly healthy choice.

How much protein is in an egg with spinach?

One egg contains 6 grams of protein, and one cup of spinach contains roughly 1 gram of protein, so an egg with spinach provides a total of 7 grams of protein.

How do you not overcook baked eggs?

Eggs take approximately 10 to 12 minutes to bake and for the white to fully set with a runny yolk. To ensure they do not overcook, set a timer, and check on them in 1-minute increments after the 10 mark to ensure they are cooked to your liking.

Close of creamy spinach baked eggs with a slice of toast dunked into it.

Storage + Reheating

To Refrigerate: Allow the ramekins to cool completely, then cover them with plastic wrap or aluminum foil, and store them in the fridge for up to 4 days.

To Freeze: I do not recommend freezing baked eggs.

To Reheat: To heat the baked eggs in the oven, place the uncovered ramekin in the oven at 350°F for 5 minutes. To reheat the baked eggs in the microwave, place the uncovered ramekin and cook for 1 to 2 minutes, ideally in 30-second increments, until warmed through, being careful not to overcook the eggs.

More Spinach Baked Eggs Recipes:

What is Processed Food?

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It goes without saying that real food is always the healthiest choice when it comes to nutrition, but not all processed food is unhealthy. In fact, many processed foods are very healthy options and can save you a lot of time and money in the kitchen. So, let’s break down what is processed food, what to look for, and what to limit.

Examples of processed foods

Definition of Processed Food

Processed foods are defined as any raw agricultural commodities that have been washed, cleaned, milled, cut, chopped, heated, pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed, packaged, or undergone any other procedures that alter the food from its natural state (1, 2). This may include the addition of colors, flavors, preservatives, nutrients, sugars, and salt, as well as other substances approved for use in food.

Since the definition of processed food is so broad, practically all food is considered processed in some way, as everything from bagged spinach to frozen pizza is considered “processed”. For this reason, researchers have developed a food classification system, known as NOVA, which classifies foods into four levels of processing (3):

Infographic with NOVA classifications of processed foods; unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods.

Group 1: Unprocessed or Minimally Processed Foods

Unprocessed foods are the edible parts of plants or animals after separation from nature. Minimally processed foods are natural foods altered by methods that include the removal of inedible or unwanted parts and also processes that include drying, crushing, grinding, powdering, fractioning, filtering, roasting, boiling, non-alcoholic fermentation, pasteurization, chilling, freezing, placing in containers, and vacuum packaging. Examples of unprocessed or minimally processed foods include:

  • Fruits
  • Vegetables
  • Grains
  • Beans
  • Lentils
  • Nuts
  • Seeds
  • Milk
  • Eggs
  • Meat
  • Poultry
  • Fish
  • Seafood
  • Herbs
  • Spices

Group 2: Processed Culinary Ingredients

Processed culinary ingredients are those obtained directly from unprocessed or minimally processed foods, or from nature by processes such as pressing, refining, grinding, milling, and drying. In isolation, processed culinary ingredients are unbalanced, being depleted in some or most nutrients, and these ingredients are rarely, if ever, consumed by themselves. Examples of processed culinary ingredients include:

  • Oil
  • Butter
  • Lard
  • Sugar
  • Molasses
  • Honey
  • Maple syrup
  • Salt

Group 3: Processed Foods

Processed foods are made by adding salt, oil, sugar, or other processed culinary ingredients to unprocessed or minimally processed foods. Most processed foods have two or three ingredients, are recognizable as modified versions of unprocessed foods, and are generally produced to be consumed as part of meals or dishes, and also may be consumed by themselves as snacks. Processes include preservation or cooking methods, and with breads and cheeses, non-alcoholic fermentation. Examples of processed foods include:

  • Canned vegetables
  • Canned beans
  • Fruit preserved in syrup
  • Tinned fish in oil
  • Smoked fish
  • Freshly baked bread
  • Cheese
  • Ham
  • Bacon

Group 4: Ultra-processed food and drink products.

Ultra-processed foods are formulations of ingredients that are typically created by a series of industrial techniques and processes. Also referred to as highly processed foods, these are foods that go beyond the simple addition of culinary ingredients and are typically made by fractioning whole foods into substances including sugars, oils and fats, proteins, starches, and fiber before being submitted to hydrolysis, or hydrogenation, or other chemical modifications and reassembled to create unmodified and modified food substances with little if any whole food. Colors, flavors, emulsifiers, and other additives are frequently added to make the final product more palatable. Examples of ultra-processed foods include:

  • Soft drinks
  • Candy
  • Mass-produced packaged bread and buns
  • Mass-produced packaged cookies and pastries
  • Cakes and cake mixes
  • Margarine and other spreads
  • Sweetened breakfast cereals
  • Cereal bars
  • Potato chips
  • Fruit yogurt
  • Fruit drinks
  • Chicken and fish ‘nuggets’ and ‘sticks’
  • Energy drinks
  • Hot dogs

The Spectrum of Food Processing

The processing of food occurs on a spectrum as virtually any unprocessed food can be turned into a form of ultra-processed food through a series of industrial techniques. It is the number of added culinary ingredients, added substances, processes, and techniques used to create the food that determines its level of processing.

Infographic displaying the spectrum of food processing, from unprocessed to ultra-processed, with corn and apples as examples.

Consider the example of corn, the further along the processing spectrum you move, the more ingredients are added, and the more processes are required to create the end product. Fresh corn is considered unprocessed food, frozen corn is considered minimally processed, corn flour is considered minimally processed, cheesy corn chips are considered processed food, and high fructose corn syrup is considered ultra-processed food.

Is all processed food unhealthy?

It’s important to understand that not all processed foods are unhealthy. Minimally processed and moderately processed foods are often only slightly altered for the main purpose of preservation, which does not substantially change the nutrient content of the food and can be a great asset to a healthy diet. Opting for processed foods such as pre-cut and washed vegetables, frozen fruit, canned beans, marinated meat, smoked fish, or pre-made hummus is a great way to cut down on time in the kitchen and can help make building healthy and balanced meals much easier.

Examples of healthy processed foods include:

  • Frozen fruits and vegetables
  • Frozen meat and fish
  • Canned meat and fish
  • Smoked meat and fish
  • Canned beans, lentils, and chickpeas
  • Precut vegetables and bagged salads
  • Pasta and noodles
  • Nut and seed butter
  • Stocks and broths
  • Jarred salsa
  • Jarred pasta sauce
  • Jarred pesto
  • Jarred soup
  • Hummus
  • Tofu
  • Yogurt
  • Cottage cheese

In fact, even certain brands of prepared meals and ready meals, such as soups and stir-fries, are made with whole foods and contain little to no additives making them healthy processed foods.

Infographic with examples of healthy processed foods

Benefits of Minimally Processed Foods

While unprocessed foods will always be considered the healthiest option, there are many benefits to incorporating minimally and moderately processed foods into your diet.

More nutrient dense.

Minimally processed foods are more nutrient dense compared to ultra-processed foods, which are often referred to as empty-calorie foods.

More satiating.

Due to their higher density of micronutrients and macronutrients, namely protein and fiber, minimally processed foods have a greater impact on satiety levels and feelings of fullness compared to processed foods (4, 5). For this reason, whole foods are considered more filling foods than processed foods.

Save time.

Using minimally processed foods, such as canned beans, jarred pasta sauce, and frozen stir-fry vegetable blends can help to reduce prep time, cooking time, and clean up.

Increased dietary adherence.

Minimally processed foods are highly convenient and incorporating healthy prepared foods into your diet can help to increase dietary adherence.

Cons of Ultra-Processed Foods

Although ultra-processed foods are commonly consumed in the standard North American diet, there are many drawbacks to them.

Fewer nutrients.

Ultra-processed foods, such as soda, candy, chips, and cakes, generally contain fewer nutrients per calorie compared to minimally processed foods.

Hyper-palatable.

The specific combinations of fat, sugar, sodium, and carbohydrates in ultra-processed foods make them artificially rewarding, hyper-palatable foods that are harder to stop consuming (6).

More additives.

Ultra-processed foods typically contain more artificial flavors, artificial colors, and unnecessary food additives.

More calories.

The increased content of fat and sugar in ultra-processed foods tends to make them high in calories, which can lead to over-consumption of calories and, in the long run, potentially cause obesity, heart disease, type 2 diabetes, and other health concerns.

FAQs

Are eggs processed food?

Eggs have undergone little to no processing and are, therefore, considered unprocessed food.

What meat is unprocessed?

Fish, seafood, chicken, beef, pork, lamb, and other types of fresh and frozen meat are considered unprocessed meats.

Is pasta considered processed food?

Pasta is considered a moderately processed food as it has been prepared and packaged prior to consumption and sometimes contains the addition of culinary ingredients, often in the form of salt, and added nutrients in the form of vitamins and minerals.

Is oatmeal considered processed food?

All forms of oats – steel cut, rolled, quick-cooking, and instant oats – are considered forms of minimally processed food, as they have undergone some processing but contain no added ingredients.

Is peanut butter considered ultra-processed food?

Natural peanut butter – made only of peanuts – is considered a minimally processed food, while peanut butter with added oil, salt, or sugar is considered processed food.

Is processed food the same as junk food?

It is important to understand that not all processed food is junk food, however, all junk food is processed. The term “junk food” is generally used to describe ultra-processed food.

How to Reduce Consumption of Processed Foods

Here are some tips to help reduce your consumption of ultra-processed foods:

  1. Cook your meals. Prepare your own meals with unprocessed foods as much as possible and reach for fruits, vegetables, grains, beans, lentils, nuts, seeds, dairy, eggs, meat, poultry, fish, and seafood.
  2. Read labels. When reaching for packaged foods, read food labels, specifically the ingredient list and nutrition facts label, and look for products made primarily of whole food with limited added sugar, sodium, and additives.
  3. Use minimally processed foods. Incorporate minimally processed foods, such as canned beans, jarred tomato sauce, hummus, and bagged salads, for convenience and to increase dietary adherence.
  4. Limit, don’t omit ultra-processed foods. Remember, there is room for indulgence in a healthy diet and you don’t need to eat “perfectly” to eat well. Enjoy ultra-processed foods from time-to-time, while prioritizing whole foods most of the time.

The Bottom Line

The term processed food refers to any food that has been altered from its natural state and the processing of food occurs on a spectrum from unprocessed to ultra-processed. Ultra-processed foods contain little to no nutritional value and are best limited in the diet, however, they can still be enjoyed in moderation. It is best to consume a diet of primarily unprocessed and minimally processed foods, use moderately processed foods for ease and convenience, and enjoy ultra-processed foods occasionally.

Spicy Pork Noodles

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You can skip the takeout with these quick and easy spicy pork noodles! This 15-minute recipe is full of flavor, protein, and vegetables, making it a great dish for a healthy weeknight dinner.

Two bowls of pork noodles in a bowl with chop stick with a side of chili paste and green onion.

If you like spicy food, you’re going to love this recipe! These pork noodles bring the heat, and you can make them as spicy as you like. The combination of chili paste, soy sauce, and honey makes a simple sauce that is packed full of flavor. Plus, you can use any type of noodle that you enjoy – from ramen to instant noodles – making it an incredibly versatile recipe that is ready in a pinch.

[adthrive-in-post-video-player video-id=”jcW7vlxs” upload-date=”2023-04-29T14:03:01.000Z” name=”Spicy Pork Noodles” description=”Ready in 15 minutes, these spicy pork noodles are a quick and easy weeknight dinner! If you like spicy food, you’ll love this recipe.” player-type=”collapse” override-embed=”false”]

But I think the best part about this recipe is that it’s (gasp!) good for you. Yup, you heard it here first. The combination of lean pork, noodles, and vegetables, creates a balanced meal complete with protein, carbohydrates, fiber, and healthy fats without skimping on flavor. So if you enjoy a spicy meal, I highly suggest giving these spicy pork noodles a try.

Ingredients for pork noodles; pork, rice noodles, chili paste, soy sauce, garlic, snow peas, and carrots.

Ingredients for Spicy Pork Noodles

You’ll need the following ingredients to make these pork noodles:

  • Noodles: You can use rice noodles or ramen noodles for this dish.
  • Pork: The recipe calls for pork chops, but you can use pork loin or ground pork if you prefer.
  • Snow Peas: To add some greens veggies and brightness, snap peas also work.
  • Carrots: To add some fiber, color, and crunch.
  • Garlic: To create a base of flavor.
  • Green Onion: For cooking and finishing.
  • Oil: A combination of olive oil and sesame oil for flavor.
  • Soy Sauce: For seasoning.
  • Chili Paste: To spice things up, chili garlic sauce, gochujang, sambal, and sriracha all work well.
  • Honey: To balance the heat.

Although the recipe calls for snow peas and carrots you can use any vegetable you like; baby bok choy, bell peppers, broccoli, mushrooms, spinach, and green beans would all work well. Not to mention, frozen veggies work just as well as fresh, and you could easily use a bag of frozen stir-fry vegetables to keep things simple.

Cooked sliced pork with carrots and snow peas in a pan covered in a spicy sauce

Dietary Adaptions

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

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

Spicy pork noodles in a large pan.

How to Make Spicy Pork Noodles

These 15-minute noodles are super easy to make, here’s what you’ll do:

  1. Cook the noodles. Begin by cooking the noodles as per the package directions.
  2. Fry the pork. Cook the sliced pork with onion and garlic in a pan with oil until golden.
  3. Add the veggies. Add the snow peas and carrots and cook until tender.
  4. Make the sauce. Cover the pork and veggies with soy sauce, chili paste, and honey and toss to combine.
  5. Add the noodles. Add the cooked noodles to the pan with the pork and veggies.
  6. Toss, toss, toss. Toss the noodles in the pan until well coated.
  7. Serve and enjoy! Season with green onion and additional chili paste to taste.

These pork noodles also make a great meal prep idea as they keep well in the fridge and freezer and are simple to reheat, check out the storage and reheating instructions below.

Bowl of spicy pork noodles with chop sticks.

Red’s Nutrition Tip

Many people consider soy sauce an “unhealthy” ingredient, but it is truly anything but. Soy sauce is a fragrant seasoning that is full of antioxidants and can be included as part of a healthy diet (1). Unless you have an allergy or intolerance, there is no need to avoid soy sauce. If you are concerned about the sodium content, opt for a low-sodium soy sauce instead.

Close up of pork noodles in a bowl.

Storage + Reheating

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

To Freeze: Place the cooled pork noodles in an airtight container and store them in the freezer for up to 3 months.

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

More Noodle Recipes:

12 High-Protein Snacks

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Whether you’re trying to eat healthier, hit your macros, or lose as little weight, reaching for a high-protein snack instead of a chocolate chip cookie (although the cookie is certainly fine from time to time) can benefit your health in more ways than one. Here is a list of quick, easy, and healthy high-protein snacks to help keep you full in between meals.

Example of a high protein snack

What are high-protein snacks?

Put simply, a high-protein snack is one in which the majority of the calories come from protein. The calories in our food are derived from macronutrients (proteins, carbohydrates, and fats) and foods are classified by the macronutrient they contain most. While many foods contain more than one macronutrient, a high-protein food is one that is primarily composed of protein and, therefore, has a higher ratio of protein to carbohydrates and fats.

As far as nutrition labels go, a food that provides 10% or more of the Daily Value for protein per serving is considered a “good” source of protein, while a food providing 20% is considered “high in” protein (1). The daily value used for protein is 50 grams, therefore, a food must contain over 10 grams of protein to include the “High in Protein” nutrient content claim.

Unfortunately, the requirements for this claim do not consider protein density; the ratio of protein calories to total calories in food. While Greek yogurt and peanut butter can both provide 10 grams of protein, consuming 10 grams of protein from 0% Greek yogurt would require you to consume 59 calories, while consuming 10 grams of protein from peanut butter would require you to consume 237 calories (2,3). Therefore, there is a caloric efficiency to increasing your protein intake with more protein-dense foods.

Moreover, it is important to understand that protein requirements are not the same for everyone, as optimal protein intake varies from person to person. How much protein an individual requires is dependent upon their age, height, and personal health goals and ranges between 1.6 to 2.4 grams per kilogram of body weight per day. So, while a snack must contain at least 10 grams of protein to be considered “high in protein” as far as nutrition labels go, in many cases individuals will benefit from consuming snacks with much more than 10 grams of protein.

Benefits of High Protein Snacks

Consuming adequate protein is essential for overall health and is also beneficial for supporting health goals such as weight loss, muscle building, and limiting muscle mass loss as we age. Incorporating protein into your meals and snacks can help to ensure you are reaching the optimal protein intake for your personal health goals. Including protein in your snacks can help to contribute to your protein macro target, balance your blood sugar, limit cravings, and ensure that you are satisfied and satiated in between meals.

Infographic of high protein snacks including Greek yogurt, boiled eggs, jerky, edamame, shrimp, deli meat, cottage cheese, smoked salmon, canned tuna, skyr, protein shake, leftovers.

Healthy Snacks High in Protein

Here are some high-protein, low-calorie snacks that can help you reach your protein and macro targets.

1. Greek Yogurt

All forms of yogurt contain protein; however, Greek yogurt is particularly high in protein as more of the whey is strained and removed during the production process. In addition to being high in protein, Greek yogurt is highly versatile and can be used to make healthy desserts, dips, sauces, and smoothies. A 3/4-cup (170-gram) serving of non-fat Greek yogurt contains (2):

  • 100 calories
  • 17 grams protein
  • 0 grams fat
  • 6 grams carbohydrates

Pair Greek yogurt with blueberries and granola for a snack with fiber, healthy fats, crunch, and 19 grams of protein (4,5).

Infographic snack idea of Greek yogurt, blueberries, and granola and 19 grams of protein.

2. Skyr

Skyr is a traditional Icelandic cultured dairy product that is becoming more popular as it is an incredibly high-protein snack. While it has a similar texture and taste to yogurt, it is more similar to cheese than yogurt with slightly more protein per serving. You can enjoy it on its own or with sweet or savory toppings or sides. A 3/4 serving (170-gram) of skyr contains (6):

  • 102 calories
  • 18 grams protein
  • 0 grams fat
  • 8 grams carbohydrates

Pair skyr with peaches and almonds for a snack with 22 grams of protein, as well as fiber, flavor, and healthy fats (7,8).

Infographic snack idea of skyr, peach, and almonds and 22 grams of protein.

3. Hard-Boiled Eggs

Eggs are one of the most nutrient-dense foods on the planet and hard-boiled eggs could be considered nature’s protein ball. Not only are they easy to batch cook – just boil a bunch and store them in the fridge for the week – but you can find packaged hard-boiled eggs in many grocery stores and convenience stores making them a great on-the-go high-protein snack. A serving of 2 large, hard-boiled eggs contains (9):

  • 156 calories
  • 12 grams protein
  • 10 grams fat
  • 1.2 grams carbohydrates

Pair boiled eggs with a slice of toast and peanut butter for a quick and easy snack with 14 grams of protein (10,3).

Infographic snack idea of hard-boiled egg, toast, and peanut butter and 14 grams of protein.

4. Jerky

Dried meat snacks such as beef jerky, turkey jerky, or beef sticks make great high-protein snacks as they are shelf-stable and easily transportable. Jerky is a very protein-dense option however, jerky brands can vary so it’s best to read the label and look for options with as much protein as possible. A 2-ounce serving of beef jerky contains (12):

  • 232 calories
  • 18 grams protein
  • 14 grams fat
  • 6 grams carbohydrates

Pair jerky with a side of carrots and hummus dip for a high-protein snack complete with 13 grams of protein and lots of fiber (13,14).

Infographic snack idea of jerky, carrots, and hummus and 13 grams of protein.

5. Deli Meat

Good deli meat is just meat that has been cooked and sliced and is, therefore, a great source of protein. Unfortunately, not all deli meat is created equal so it’s best to read the label and pick the best option possible, as there are many styles of turkey, chicken, and beef deli meat that make great high-protein snacks. A 2-ounce serving of turkey deli meat contains (15):

  • 62 calories
  • 12 grams protein
  • 1 gram fat
  • 2 grams carbohydrates

Pair deli meat with a bit of cheddar cheese and an apple for an easy, tasty, and filling snack with 19 grams of protein (16,17).

Infographic snack idea of turkey deli meat, apple, and cheese and 19 grams of protein.

6. Smoked Salmon

While on the pricier side compared to other options on the list, if you love seafood, smoked salmon is a wonderful option. Whether you prefer cold-smoked salmon or hot-smoked salmon, it’s a great source of protein, omega-3 fatty acids, and essential micronutrients in the form of vitamins and minerals. In fact, all forms of smoked fish are great protein-rich snacks. A 2-ounce serving of smoked salmon contains (18):

  • 66 calories
  • 10 grams protein
  • 1 gram fat
  • 0 grams carbohydrates

Pair smoked salmon with rye crackers and cucumber tzatziki for a simple snack filled with healthy fats and 15 grams of protein (19,20).

Infographic snack idea of smoked salmon, rye wasa crackers, and tzatziki and 15 grams of protein.

7. Shrimp

Shrimp might not be the first thing that comes to mind when you think of a snack, but it’s a great option. This lean source of protein is relatively inexpensive and can be found fully cooked and frozen, so you simply need to thaw it and pair it with some dip to enjoy it for a protein-packed snack. A 2-ounce serving of cooked shrimp contains (21):

  • 56 calories
  • 14 grams protein
  • 0 grams fat
  • 0 grams carbohydrates

Pair cooked shrimp with cocktail sauce and rice crackers for a delicious, and slightly fancy, snack with 17 grams of protein (22,23).

Infographic snack idea of shrimp, rice crackers, and cocktail sauce and 17 grams of protein.

8. Tuna

That humble can of tuna that people often turn their noses up at is an incredible source of protein that makes a filling snack. In fact, all canned seafood, including canned salmon, sardines, anchovies, mussels, and mackerel, makes a great snack on its own or with a bit of bread and is often available in natural and flavored options. A 1/2 can of tuna in water contains (24):

  • 96 calories
  • 21 grams protein
  • 01 grams fat
  • 0 grams carbohydrates

Pair canned tuna with mashed avocado and enjoy it with crackers for a hunger-crushing combo with a whopping 25 grams of protein per serving (25,26).

Infographic snack idea of canned tuna, avocado, and seed crackers and 25 grams of protein.

9. Edamame

Edamame is the word used to describe immature green soybeans, and soy is one of the few complete vegetarian protein sources containing all essential amino acids. Full-prepared edamame beans can be found in the freezer section of most major grocery stores and, once thawed, make a great high-protein snack. A 3/4 cup serving of frozen, prepared edamame contains (27):

  • 141 calories
  • 14 grams protein
  • 6 grams fat
  • 10 grams carbohydrates

Pair edamame with some roasted chickpeas and an orange for an easy grab-and-go snack with 19 grams of protein (28,29).

Infographic snack idea of edamame, roasted chickpeas, and orange and 19 grams of protein.

10. Cottage Cheese

While all forms of cheese contain protein, cottage cheese is particularly high in protein. This curd-based cheese can be enjoyed on its own, with sweet or savory toppings, or used in muffins or cottage cheese pancakes. A 1/2 cup serving of 2% cottage cheese contains (30):

  • 90 calories
  • 12 grams protein
  • 2 grams fat
  • 5 grams carbohydrates

Pair cottage cheese with some berries and pistachios for a sweet and savory snack with 17 grams of protein (31,32).

Infographic snack idea of cottage cheese, raspberries, and pistachios and 17 grams of protein.

11. Protein Shake

While it’s best to prioritize whole food sources of protein, protein powder is a useful alternative if you are in a pinch, don’t have access to a kitchen, or are struggling to reach your protein target. Protein powder is available in many formats, including whey protein powder, pea protein powder, soy protein powder, and plant protein blends, and can be consumed on its own mixed with water, mixed with milk or non-dairy milk, or incorporated into a fruit and/or vegetable smoothie or smoothie bowl. In fact, there are dozens of ways to use protein powder. A 1-scoop (32-gram) serving of whey protein powder contains (33):

  • 115 calories
  • 26 grams protein
  • 1 gram fat
  • 3 grams carbohydrates

Blend protein powder with milk and banana for a filling and portable protein shake with 35 grams of protein (34,35). In addition to protein powder, store-bought protein bars and homemade protein bars can also be good options, as some of the higher-quality brands contain over 20 grams of protein per bar.

Infographic snack idea of protein powder, 2% milk, and banana and 35 grams of protein.

12. Dinner Leftovers

Dinner leftovers are one of the most underrated high-protein snacks. When it comes to snacks, people often think of things like trail mix, granola bars, chia pudding, and dried fruit, but the reality is that there is no such thing as a “snack food”. Any food can be a snack and reaching for a small bowl of plate or dinner leftovers is a great way to add more protein to your diet. A few bites of leftover chicken stir-fry, steak, tofu curry, or black bean salad can give you a big boost of protein directly from the fridge or after a couple of minutes in the microwave.

Infographic snack idea of leftover tofu curry, leftover chicken stir-fry, and leftover steak.

FAQs

What snack has the most protein?

Meat, poultry, seafood, and dairy product are the most protein-dense foods and, therefore, incorporating them in your snacks will add the most protein. Boiled eggs, beef jerky, cottage cheese, and Greek yogurt are some of the highest protein-containing snack foods.

How can I get 20 grams of protein in a snack?

Combining protein sources is a simple way to create a snack with over 20 grams of protein. For instance, by combining a serving of Greek yogurt with nuts, hard-boiled eggs with cottage cheese, or tuna with edamame, you can create a snack with 20 or more grams of protein.

What are high-protein low-calorie snacks?

Lean meats and low-fat dairy products tend to provide the most protein and fewest calories per serving. Canned tuna, turkey deli meat, turkey jerky, non-fat cottage cheese, and non-fat Greek yogurt are good options.

Are high-protein snacks good for weight loss?

Consuming adequate protein can help to support weight loss by increasing satiety signals, which can help to create a calorie deficit, as well as help to support muscle building and maintenance of lean muscle mass, which is beneficial for metabolism. Consuming high-protein snacks in between meals can help to ensure that you stay full and limit the overconsumption of calories from high-fat and high-sugar foods.

What sweet snacks are high in protein?

Most high protein snacks are savory by nature, such as boiled eggs, jerky, and deli meat, however, you can add fruit and natural sweeteners, such as honey or maple syrup, to cottage cheese, Greek yogurt, and skyr to make sweet high-protein snacks.

The Bottom Line

A good high-protein snack should contain at least 10 grams of protein per serving, with a high protein density, allowing it to remain relatively low calorie. Consuming high-protein snacks in between meals can help to ensure you are satisfied and full, as well as help support weight loss and muscle building. Greek yogurt, cottage cheese, deli meat, hard-boiled eggs, jerky, and edamame are a few of the many high-protein snacks to choose from.

Lemon Chicken Orzo Soup

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If you’re a fan of chicken noodle soup, you’re going to love this lemon chicken orzo soup. Filled with orzo pasta, fresh herbs, zesty lemon, and tender chicken, this soup is an elevated version of a classic noodle recipe, while being easy to make and packed full of protein too.

Lemon chicken orzo soup in a white bowl on a brown plate with a side of crusty bread

While there are a lot of things to love about this soup – including the fact that it’s light, bright, and full of flavor – my favorite part is that it’s high in protein, which makes it a hearty and filling meal. Soups are typically full of veggies, fiber, and micronutrients; however, most are not particularly filling as they lack the satiating nature that protein provides to a dish.

[adthrive-in-post-video-player video-id=”K5UwfCJg” upload-date=”2023-04-22T09:34:40.000Z” name=”Lemon Chicken Orzo Soup” description=”This Greek-inspired lemon chicken orzo soup recipe is light, bright, and full of flavor, and happens to be healthy and high-protein too.” player-type=”collapse” override-embed=”false”]

So, if you love a good soup and want to make one that will serve as a complete and balanced meal with protein, carbs, fiber, and healthy fats, this lemon chicken orzo soup is for you!

Ingredients for lemon orzo chicken soup; chicken breasts, orzo, spinach, onion, garlic, carrot, celery, basil, dill, oregano, parsley, salt, pepper, lemon, and chicken broth

Ingredients for Chicken Lemon Orzo Soup

You’ll need the following ingredients to make this orzo soup:

  • Chicken: The recipe calls for boneless, skinless chicken breasts, however, you can use chicken thighs if you prefer. Or skip cooking the chicken and use 4 cups of shredded rotisserie chicken or leftover cooked chicken instead.
  • Orzo: The star of this orzo soup. If you can’t find orzo pasta, another pastina (little pasta), such as acini di pepe, ditalini, or stelline pasta, will also work.
  • Lemon: A bit of fresh lemon juice and lemon zest to add a punch of flavor.
  • Onion, Carrot, and Celery: A classic mirepoix mix to create the base of the soup.
  • Garlic: To add some depth and fragrance.
  • Herbs: A mixture of oregano, parsley, basil, and dill to season and flavor the soup. The recipe calls for dried herbs, but you can use fresh ones if you prefer. Just be sure to triple the amount if using fresh and only add them at the end of the cooking process.
  • Spinach: To add some leafy greens and color.
  • Chicken Broth: Chicken broth works best but vegetable broth will also work.

In addition to the above, you’ll also need some olive oil, salt, and black pepper.

Dietary Adaptions

To Make it Gluten-Free: Swap the orzo for short-cut gluten-free pasta or rice, and ensure the broth is gluten-free.

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

Onion, carrot, and celery sauteed in a pot
Broth with chicken breasts in a pot

How to Make Chicken Orzo Soup

This soup is incredibly easy to make and can be done in roughly 30 minutes, here’s a brief overview of what you’ll do:

  1. Saute the veggies. Begin by sauteeing the onion, carrots, and celery in olive oil until tender.
  2. Add the herbs. Add the garlic and dried herbs and cook until fragrant.
  3. Add the broth and chicken. Pour in the chicken broth, submerge the raw chicken breasts in the broth, and allow to cook.
  4. Add the orzo. Pour the dry orzo pasta into the pot.
  5. Shred the chicken. Once the chicken is fully cooked, remove it from the pot, place it on a cutting board, shred it into pieces, and then return it to the soup.
  6. Add lemon and spinach. Add the spinach, lemon zest, and lemon juice, and cook for a final few minutes to allow the flavors to come together.

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

Cooked chicken breasts in soup broth in a pot
Orzo added to a pot with broth and chicken breasts

Red’s Nutrition Tip

Although soup is not always a balanced meal, this particular recipe is. The combination of chicken, orzo, and vegetables, creates a balanced meal with protein, carbohydrates, fiber, and healthy fats and, therefore, it can be enjoyed on its own as a complete meal.

Shredded chicken in a pot with orzo soup
Spinach added to a pot with orzo soup

What To Serve with Orzo Soup

If you want to keep things simple, serve with soup with a big piece of crusty bread and butter (my personal favorite side to this soup), or along with a spread of bread, cheese, cured meats, and vegetables, and/or a simple green salad for a classic soup and salad combo.

Cooked lemon chicken orzo soup in a pot

FAQs

What is orzo soup made of?

A typical orzo soup is made of orzo pasta, onion, carrots, celery, and broth. Chicken, herbs, garlic, and additional vegetables can also be added.

What does orzo soup taste like?

Orzo is a form of pasta and, therefore, has a similar taste and texture to any other pasta soup. This lemon chicken orzo soup tastes similar to a classic chicken noodle soup, with a bit of lemon flavor.

What does adding lemon to soup do?

Lemon adds brightness to a soup by balancing out the otherwise salty, rich, and savory flavors. Adding lemon juice is a great way to fix a bland or tasteless soup.

How many carbs are in lemon chicken orzo soup?

This lemon chicken orzo soup contains 31 grams of carbs per serving. You can find all of the nutrition facts in the recipe card below.

Chicken lemon orzo soup in a white bowl with a spoon, topped with lemon slices, and a side of crusty bread

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, then place it in an airtight container and store it in the fridge for 3 to 5 days.

To Freeze: Place the cooled soup in a freezer-safe airtight container and freeze for up to 3 months.

To Reheat: Warm thawed soup in a saucepan or pot on the stovetop of medium heat for 5-10 minutes until warm or in a microwave-safe dish in the microwave for 2-3 minutes.

More Orzo and Chicken Soup Recipes:

What are Empty Calories?

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If you’re trying to eat healthier, you’ve probably heard that you shouldn’t consume too many empty calories. But, what are empty calories? Where are they found? And are certain foods truly empty of calories? Here are the facts you need to know.

Examples of empty calories; beer, chips, and dip.

What are empty calories?

The term “empty calories” is commonly used in the nutrition and fitness community; however, it has no true scientific meaning or definition. Generally speaking, the term empty calories refers to foods that have little to no nutritional value. Empty-calorie foods are typically high in calories from added sugar, fat, and/or alcohol, and contain limited amounts of protein, fiber, vitamins, and minerals.

However, it’s important to understand that no calories are truly empty. The word “empty” literally means “contains nothing” and no calories contain absolutely nothing.

Calories come from macronutrients (carbohydrates, protein, and fat) and alcohol, and the macronutrient content of food determines its calorie content. Carbohydrates and protein provide 4 calories per gram, fat provides 9 calories per gram, and alcohol provides 7 calories per gram, and the balance of carbohydrates, protein, fat, and alcohol a food or beverage contains determines its calorie density.

Foods with a high-calorie density contain a lot of calories in a small amount of food (i.e. olive oil), while foods with a low-calorie density contain few calories in a large amount of food (i.e. lettuce).

While different foods have varying macronutrient profiles, which impacts their calorie density, different foods also have varying micronutrient profiles, which impact their nutrient density.

What is nutrient density?

Nutrient density refers to the ratio of nutrients to calories in food (1). Nutrient-dense foods are foods that provide a signification amount of protein, fiber, vitamins, minerals, and other health-promoting components.

Foods with a high nutrient density contain a lot of nutrients per calorie, such as fruits, vegetables, nuts, seeds, whole grains, beans, lentils, lean meat, seafood, eggs, and dairy, while foods with a low nutrient density contain little to no nutrients per calorie, such as candy, chips, or alcohol.

Nutrient-dense foods are not only beneficial because they contain a lot of nutrients but they have been shown to be satiating and filling foods. Many studies have shown that foods richer in nutrients (macro and micro) have a greater impact on satiety levels and feelings of fullness (2, 3).

Infographic comparing the calorie content and nutrient content of apple and gummy bears.

For example, a 192 gram-portion of apple provides 100 calories and is filled with fiber, vitamin A, vitamin B6, riboflavin, potassium, manganese, and calcium (4). A 25-gram portion of gummy bears also provides 100 calories, however, it is primarily composed of sugar and does not contain any fiber or micronutrients (5). Therefore, the apple is considered a nutrient-dense food, while the gummy bears are considered a calorie-dense food. It is best to consume calories from nutrient-dense foods the majority of the time.

The Problem with Empty Calories

While it is important to understand that some empty calories can be included in a healthy diet, when consumed in excess, they have the potential to negatively affect health. Some of the primary concerns with empty calories are:

Fewer Nutrients

As noted, empty-calorie foods lack nutritional value compared to their whole foods counterparts. Calorie per calorie, these foods contain little to no micronutrients compared to whole foods, which tend to contain many more vitamins, minerals, and antioxidants.

Less Satiety

While empty calories, or foods with low nutrient density, do provide calories to the body, the lack of protein, fiber, and micronutrients means that these calories tend to have a lesser impact on satiety signals.

Hyper-Palatable

Empty calories tend to be found in ultra-processed foods, and ultra-processed foods are designed to the hyper-palatable. Food manufacturers design hyper-palatable foods to have specific combinations of fat, sugar, sodium, and carbohydrates – such as potato chips – that make them artificially rewarding to eat and harder to stop consuming (6). So, not only are empty-calorie foods lower in nutrients and higher in calories but they are easier to over-consume compared to nutrient-dense whole foods.

Lead to Overconsumption

Since many empty-calorie foods are hyper-palatable, they can easily lead to overconsumption of calories. These low-nutrient, calorie-rich foods can lead to passive overeating, which has the potential to cause weight gain. While an individual may be consuming enough or more than enough calories in their diet, the lack of nutrients in these foods can contribute to a state of being overfed and undernourished.

Examples of Empty Calories

All calories contain calories, however, some calories have a high nutrient density (contain a lot of nutrients), while others have a low nutrient density (contain little to no nutrients). Here are some examples of foods with a low nutrient density, also known as sources of empty calories:

  • Refined sugars and syrups,
  • Soft drinks, energy drinks, fruit juice with added sugar, fruit drinks, and other sugar-sweetened beverages,
  • Milkshakes and sugary coffee drinks, such as Frappucinos,
  • Solid fats, such as shortening,
  • Alcohol, including beer, wine, and spirits,
  • Candy and chocolate bars,
  • Pastries, such as cookies, cakes, and donuts,
  • Ultra-processed dairy products, such as American cheese slices and Cheese Whiz,
  • Ultra-processed meats, such as hot dogs,
  • Ultra-processed grain products, such as sugary cereals and potato chips.

Note: Not all processed foods are considered empty calories. The processing of foods occurs on a spectrum, from minimally processed to ultra-processed, and everything from frozen fruit to Pop-Tarts is considered processed food. It is the food’s nutrient density and level of processing that determines whether it would classify as “empty calories” and reading food labels, specifically the ingredient list and nutrition fact slabel, is the easiest way to determine the level to which a food is processed.

Infographic chart comparing the relationship between calorie density and nutrient density and where foods rank on the spectrum.

FAQs

Can I lose weight on empty calories?

While you can lose weight on empty calories, given a calorie deficit is the only physiological requirement for weight loss to occur, weight loss should not come at the expense of health, and nutrients are required to support optimal health. For this reason, it is best to keep the intake of empty calories to a minimum when working toward a goal of weight loss.

How many empty calories should I have a day?

Empty-calorie foods can be included in a healthy diet, however, it is best to limit them. As a rule of thumb, empty calories should make up no more than 20% of total calorie intake, while the other 80% of calories should come from nutrient-dense whole foods.

What happens if I only eat empty calories?

By solely consuming empty-calorie foods, your body will lack the essential nutrients it needs to function optimally. Nutrient deficiencies can lead to serious health issues.

How to Identify Empty-Calorie Foods

As noted above, food contains calories and no foods are truly empty of calories, however, some foods (especially ultra-processed foods) are less nutrient-dense than others, and reading food labels can help you determine this. Here is what to look for:

  • Foods low in essential nutrients. Look at the nutrition facts label and refer to the column of % of Daily Value. Nutrient-dense food will have higher percentages, while foods with low nutrient density will have a small percentage or zeros.
  • Foods high in added sugar. Read the ingredient list and look for sources of added sugar and refer to the nutrition facts labels to see exactly how much added sugar the food contains per serving.
  • Foods low in fiber. Look at the nutrition facts label and refer to the number of grams of fiber the food contains per serving. Foods high in carbohydrates and high in sugar but low in fiber are typically less nutrient-dense options.

Although none of these metrics are individually direct indicators that a food should be considered unhealthy or a source of empty calories, combined or in conjunction with other factors, they may be an indication that the food in question is a less nutrient-dense choice.

What to Focus on Instead

When it comes to calories, food quality is important. To ensure that you’re reaching your calorie intake and consuming adequate nutrients, it’s best to prioritize whole foods in the form of fruits, vegetables, nuts, seeds, whole grains, beans, lentils, meat, seafood, eggs, and dairy. The nutrient-rich nature of the foods ensures that they are filling, satiating, and nourishing at the same time, which supports the body’s essential needs.

Important Note

With all of this said, it’s important to keep in mind that all food serves a purpose, even empty calories. Although food is fuel and the only source of nutrients for the body, food is also about pleasure, connection, celebration, and family. The objective is not to avoid empty-calorie foods completely, it’s to prioritize nutrient-dense whole foods most of the time and enjoy empty-calorie foods in moderation in a way that makes us feel food physically, mentally, and emotionally.

The Bottom Line

Empty calories are calories that contain little to no nutritional value. Empty-calorie foods are foods that contain far more calories than nutrients and are typically high in added sugar, fat, and/or alcohol. For optimal health, it is best to prioritize nutrient-dense whole foods in the diet and consume empty-calorie foods in limited amounts.

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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