Stephanie Kay Nutrition

Real Food for Real Life

15 Prebiotic Foods for Gut Health

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If you’ve heard of probiotics, you are probably familiar with the importance of gut health, but have you heard of pre-biotics? Prebiotics are a form of carbohydrate and dietary fiber found in plant foods that help to feed the beneficial bacteria in your gut, and incorporating more prebiotic foods in your diet can have a positive impact on your health.

Collection of prebiotics foods on a table including leeks, garlic, and onions.

What are prebiotics?

Prebiotics are a group of nutrients that help to stimulate the growth or activity of beneficial bacteria in the body (1). Trillions of live microorganisms inhibit the human gut, known as the gut microbiota, which has a major impact on the health of the human body.

In simple terms, a prebiotic is a form of food for the good bacteria in the gut microbiome. Prebiotics are not digested by humans, rather, they are acted on by gut microbes, which produce a variety of beneficial compounds, such as short-chain fatty acids (2).

According to the International Association for Probiotics and Prebiotics, a prebiotic is defined as “a substrate that is selectively utilized by host microorganisms conferring a health benefit” (3). In more technical terms, for a compound to be classified as a prebiotic, it must meet the following criteria (1):

  • be resistant to acidic pH of the stomach, cannot be hydrolyzed by mammalian enzymes, and also should not be absorbed in the gastrointestinal tract,
  • be fermented by intestinal microbiota, and
  • the growth and/or activity of the intestinal bacteria can be selectively stimulated by this compound and this process improves host’s health.

Prebiotics, along with probiotics, such as yogurt, sauerkraut, and kombucha, help to balance the bacteria in our gut. A healthy gut microbiome has been shown to improve mineral absorption, modulate the immune system, improve satiety, thereby supporting weight loss, reduce the risk of inflammatory bowel syndrome, promote metabolic health (insulin resistance, healthy blood lipids), and reduce the risk of allergy (3, 4, 5).

Infographic of the benefits of prebiotics

Types of Prebiotics

There are many types of prebiotics, the majority of them are a subset of carbohydrate groups, mostly oligosaccharide carbohydrates, and include (1):

  • Fructans: Includes inulin and fructo-oligosaccharide (FOS) or oligofructose.
  • Galacto-Oligosaccharides (GOS): Product of lactose extension, which can greatly stimulate Bifidobacteria and Lactobacilli.
  • Starch and Glucose-Derived Oligosaccharides: Includes resistant starch; a form of starch that is resistant to upper gut digestion.
  • Pectic Oligosaccharides (POS): Oligosaccharides are originated from a polysaccharide known as pectin.

While prebiotics are generally found in carbohydrate-based foods, there are other compounds, such as cocoa-derived flavanols, which have been shown to stimulate lactic acid bacteria and classify them as prebiotics (6).

What are prebiotic foods?

Prebiotics naturally exist in a variety of carbohydrate-based foods, including:

VegetablesAsparagus, garlic, Jerusalem artichoke, leeks, onion, tomatoes, sugar beets
FruitsBananas, apples, watermelon, grapefruit, pomegranate, dried fruits, nectarines
LegumesChickpeas, lentils, beans
GrainsOats, barley, rye, wheat
RootsChicory root, dandelion root, elecampane root
OtherHoney, cocoa powder, seaweed, milk, breast milk

Although many prebiotics are forms of dietary fiber, not all dietary fiber is prebiotic. Dietary fiber can be soluble or insoluble and is naturally present in whole grains, legumes, fruits, and vegetables; however, not all of these fibers have prebiotic benefits.

Unlike dietary fiber, which has a recommended daily allowance (RDA) of 25-35 grams of total fiber per day, or 14g of fiber per 1,000 calories, at present, there are no official dietary recommendations or RDA for prebiotics. Most prebiotics for the gut require an oral dose of at least 3 grams per day or more to confer a benefits, so it is recommended to consume at least 5 grams of FOS and GOS daily, which includes food sources of prebiotics (3).

Infographic with examples of prebiotic foods; banana, barley, leeks, onion, Jerusalem artichoke, beans, lentils, apple, wheat bran, chicory root, mushrooms, dandelion greens, oats, onion, rye, and asparagus

Best Food Sources of Prebiotics

Here is a list of 15 of the best prebiotic foods.

1. Apples

Whether you like Gala, Honeycrisp, or Granny Smith, apples are a good source of prebiotic fiber, as well as pectin, a form of soluble fiber (7). Apples are also a good source of antioxidants and vitamin C, not to mention they are inexpensive, convenient, and versatile. Apples can be consumed on their own, sliced into salads, cooked into savory dishes, or baked into muffins and oatmeal.

2. Asparagus

Asparagus is a great food to help boost your prebiotic fiber intake and add some greens to your diet at the same time. Asparagus is a good source of inulin; a form of fructo-oligosaccharide, which may improve digestive health, relieve constipation, promote weight loss, and help control diabetes (8, 9). Asparagus can be steamed, boiled, grilled, roasted, blanched, and added to salads, or cooked into risotto, soups, and stews.

3. Bananas

Bananas, specifically slightly unripe bananas, are high in resistant starch and contain a small amount of inulin (10). Bananas are also a source of complex and simple carbohydrates, including natural sugars, making them great for satisfying a sweet tooth while benefiting your gut health at the same time. Underripe, green bananas can be made into fried green bananas or added to a savory stew.

4. Barley

Barley is a whole grain rich in beta-glucan; a prebiotic fiber that improves the growth rate of probiotic bacteria. Beta-glucan has also been shown to help lower total and LDL cholesterol and reduce the risk of cardiovascular disease (11, 12). Barley can be cooked into soups, and stews, made into bread, or used in salads.

5. Beans and Lentils

Legumes, including beans, lentils, and chickpeas, have natural prebiotic properties as contain oligosaccharides, polyphenols, and isoflavones, and are particularly good sources of resistant starch (13). Legumes are good sources of complex carbohydrates, fiber, protein, and micronutrients, and make a wonderful addition to a healthy diet. They can be cooked into soup, stew, or chili, consumed cold in salads, or consumed on their own as a simple side dish.

6. Chicory Root

Chicory root comes from a flowering plant that is part of the dandelion family and is high in inulin and prebiotic fiber. Chicory root has a distinct coffee-like flavor and has historically been used as natural medicine, however, is now commonly used in teas, protein and fiber bars, and low-sugar cereals.

7. Dandelion Greens

Dandelion greens are a highly nutritious plant loaded with vitamins, minerals, and prebiotic fiber. Dandelion greens have been shown to improve digestion, improve immune health, and reduce inflammation and cholesterol levels (14). Dandelion greens are a versatile and inexpensive ingredient that can be sautéed, steamed, and added to salads, soups, or stews similar to kale, spinach, collards, or other dark leafy greens.

8. Garlic

Garlic is an herb with a long tradition of medicinal use well known for its antioxidant, antimicrobial, and anti-inflammatory properties. Garlic is also a source of prebiotic fiber that promotes the growth of the beneficial bacteria Bifidobacteria in the gut (15). Garlic can be added to marinades, dressings, meats, veggies, soups, stews, casseroles, pasta, and one-pot meals, or consumed in conjunction with other prebiotic food for an extra boost.

9. Jerusalem Artichoke

Jerusalem artichokes, also known as the sunchokes or earth apples, are an inulin-rich source of dietary fiber and have been shown to increase the friendly bacteria in your colon (16).  Jerusalem artichokes are tubers that are similar to root vegetables in texture and appearance and, once cooked, act quite similar to potatoes, making them ideal for boiling or roasting.

10. Leeks

Leeks are a good source of prebiotic fiber, vitamin K and antioxidants called flavonoids (17). Leeks are from the same plant family as garlic and onion, the Allium genus, and therefore offer similar health benefits. With their distinct mild and sweet flavors, leeks are a wonderful substitute for onions or can be added to soups, stews, pasta, quiches, or sautéed on their own to create a simple side dish.

11. Mushrooms

Most edible varieties of mushrooms are rich in chitin, hemicellulose, β and α-glucans, mannans, xylans, and galactans that act as prebiotics (18). Mushrooms are also a source of B vitamins, selenium, copper, potassium, and fiber, and can be an abundant source of vitamin D. Mushrooms are highly versatile ingredients that can be enjoyed raw or cooked in salads, pasta, soup, stews, or roasted or sautéed as a simple side dish.

12. Oats

Oats are well known for being a healthy whole grain and are also a good source of prebiotic fiber thanks to their high level of beta-glucan and some resistant starch. The high level of fiber and nutrients found in oats has been shown to help lower cholesterol levels, improve blood sugar control, slow digestion, and control appetite (19, 20). Whether you are using steel-cut, rolled, or quick-cooking, oats are a versatile and inexpensive ingredient that can be used for a bowl of oatmeal, baked oatmeal, overnight oats, or added to your favorite baked goods.

13. Onions

Onions are another versatile and inexpensive ingredient that is rich and nutrients and prebiotic fiber. Similar to garlic, onions are rich in inulin and fructo-oligosaccharides which aid digestion and boost beneficial gut bacteria. Onions also contain antioxidants and compounds that help to fight inflammation, decrease triglycerides, and reduce cholesterol levels, all of which may help fight heart disease (21, 22, 23). Onions are a flavourful addition to the base of any soup, stew, sauce, marinade, or dressing.

14. Rye

Rye is a whole grain, commonly used for bread and cereals that is rich in prebiotic fiber. Rye grains, the bran in particular, are a good source of beta-glucan (similar to oats) and are also a source of fructo-oligosaccharides and arabinoxylan, which were shown to promote the growth of specific probiotic bacteria in the gut (24, 25). Additionally, when rye flour is fermented for use in sourdough bread, rye was shown to help feed the microbes in the gut (26). Rye has a dark color and nutty taste and is commonly used in bread and crackers.

15. Wheat

Wheat, especially wheat bran, is a good source of prebiotic fiber. The fiber in wheat bran, which is made of the prebiotic arabinoxylan-oligosaccharides (AXOS), has been shown to boost beneficial bacteria in the gut (27). Consuming wheat bran or whole grain wheat products, such as whole grain bread or whole grain pasta, is another good way to increase consumption of prebiotic fiber.

Other prebiotic-rich foods include cacao, flaxseed, burdock root, jicama root, yacon root, and seaweed.

Other Sources of Prebiotics

In addition to food sources, prebiotics are sometimes added to processed foods such as yogurt, bread, breakfast cereals, sauces and soups, sports drinks, granola bars, and snack bars. Prebiotics can also be found in supplement form in prebiotic supplements, as part of a probiotic supplement, or in fiber supplements containing inulin.

The Bottom Line

Prebiotic foods are forms of carbohydrates and fiber, including fructans, galacto-oligosaccharides, and resistant starch, that help to stimulate the growth or activity of beneficial bacteria in the gut. Consuming a wide variety of prebiotic foods, such as onions, garlic, leeks, bananas, and asparagus, can help to support overall health.

Meal Prep Taco Salad

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Make meal prep simple with these quick and easy taco salads. Filled with ground beef, lettuce, tomatoes, corn, and black beans, and topped with an avocado cilantro dressing, these meal prep taco salad bowls are perfect for a healthy and high-protein lunch.

Beef taco salads in glass meal prep bowls with a side of avocado cilantro dressing

I don’t know about you, but I love a good taco salad. It’s crunchy, salty, spicy, and creamy and, when filled right with the right ingredients, can be incredibly filling. The combination of ground beef and black beans in this meal prep taco salad recipe makes the bowls super high in protein, while the beans, corn, and veggies help to boost the fiber content to make them extra satiating.

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But, let’s be honest, this salad is all about the dressing. I mean, avocado cilantro dressing, what’s not to love? It’s rich and creamy, and the perfect cooling compliment to the spicy ground beef.

And, if you’re worried taco salads might not work for meal prep, let me assure you they do. By strategically layering the ingredients in your containers and waiting until the last minute to add the dressing, you can ensure your salads last all week in the fridge and are ready to go when it’s time to eat.

Cooked ground beef in a pan for taco salads

Ingredients for Meal Prep Taco Salad

You’ll need the following ingredients to make these taco salad bowls:

  • Ground Beef: The recipe calls for ground beef, but you could use ground chicken or ground turkey if you prefer.
  • Onion: To cook with the ground beef.
  • Spices: Some chili powder, ground cumin, garlic powder, and oregano to season the beef.
  • Romaine Lettuce: To create the salad base and provide a much-needed crunch.
  • Tomatoes: You can use large tomatoes, cherry tomatoes, or grape tomatoes.
  • Corn: To replicate corn tortillas in a taco.
  • Black Beans: To add some bulk, fiber, and a bit of additional protein.
  • Avocado: To create a creamy avocado cilantro dressing for the salad.
  • Cilantro: To pair with the avocado for the dressing.
  • Yogurt: To add some protein, tang, and creaminess to the dressing.
  • Limes: Some acid to finish the dressing.
  • Cheese: A salty and crumbly cheese works best in this dish, I suggest cotija, queso fresco, or feta cheese.

In addition to the above, you’ll also need some olive oil, salt, and black pepper. And if you don’t have all the required spices, you can use a package of taco seasoning instead.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, these taco salads are gluten-free.

To Make it Dairy-Free: Omit the cheese from the salads and swap the yogurt for a dairy-free yogurt in the dressing.

Avocado, cilantro, garlic, lime juice, and yogurt in a food processor
Pureed avocado cilantro dressing a in food processor

Red’s Nutrition Tip

These taco salads are SUPER versatile. If you’d like to make the bowls a little lower calorie, use leaner ground meat, such as ground chicken or ground turkey, add more veggies, and be mindful of the amount of dressing you add – just don’t omit it as it adds some healthy fats.

How to Meal Prep Taco Salad

Making taco salad is as easy as making tacos, here’s how you’ll do it:

  1. Brown the beef. Begin by cooking the beef with the onion and spices.
  2. Make the dressing. Add all the dressing ingredients to a food processor and blend until smooth.
  3. Chop the veggies. Chop all the vegetables for your salad.
  4. Make the bowls. Once everything is ready, divide the ingredients evenly into containers.
  5. Store for later. Place the containers in the fridge and store them until you’re ready to eat!

These meal prep taco salads keep well in the fridge for an entire workweek, so you can make them on a Sunday and enjoy them for lunch or dinner whenever you need them. Check out the recipe card below for the full instructions.

Finished taco salad meal prep bowls with side dressing ready for the fridge

Favorite Topping for Taco Salad

When it comes to taco salads, there are so many toppings to choose from! While I made some suggestions in the recipe, the toppings are super versatile, and you could also add:

  • Tomatoes
  • Black Beans
  • Corn
  • Lettuce
  • Bell peppers
  • Red onion
  • Radishes
  • Cabbage
  • Cilantro
  • Jalapenos
  • Sour cream
  • Salsa
  • Salsa verde
  • Pico de Gallo
  • Guacamole
  • Shredded cheese
  • Hot Sauce
  • Tortilla chips

And, although I highly suggest making the avocado cilantro dressing, you can certainly use a store-bought version if needed. And if you’re not a fan of avocado cilantro dressing, an oil and vinegar dressing would work well too.

FAQs

How long is taco salad good for in the fridge?

If assembled properly, taco salad can be stored in the fridge for up to 5 days. Be sure to leave any dressings or sauces off the salad before eating to ensure it keeps without going soggy.

Can taco salad be warmed up?

Taco salad can be enjoyed hot or cold. If you want to eat the meat warm, keep it in a separate container and warm it in the microwave for 1-2 minutes before adding it to your salad when you are ready to eat.

Is a taco salad healthier than a taco?

Both taco salad and tacos are healthy choices, they are just different. Generally speaking, taco salad is typically lower in carbohydrates and higher in fat, while tacos are higher in carbohydrates due to the corn or flour tortilla or taco shell. The total calorie content of each is dependent on the ingredients used and portion size consumed.

Beef taco salad with beans, corn, lettuce, tomatoes, cotija cheese, and avocado cilantro dressing on top

Storage + Reheating

To Store: The salads and dressing can be stored in separate airtight containers in the fridge for up to 5 days.

To Freeze: I do not recommend freezing these meal prep taco salads.

To Reheat: While the salads are designed to eat cold, if you’d prefer the beef to be warm, leave it in a separate container and reheat it in the microwave for 1-2 minutes before topping it onto the taco salad.

More Meal Prep Salad Ideas:

Breakfast Egg Bake

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Packed with vegetables and sausage, this breakfast egg bake casserole is a healthy and high-protein meal to start the day. Whip it up as a meal prep idea for healthy weekday breakfasts or serve it up as part of weekend brunch.

Breakfast egg bake casserole in a white casserole dish sliced into pieces

If you love a full breakfast but struggle with busy mornings, this breakfast egg bake is for you! Not only is this casserole easy to make but it keeps well in the fridge and you can enjoy it hot or cold, making it perfect for busy mornings. Whether you want to eat it on its own or serve it with roasted potatoes or fruit, this dish is packed with protein and veggies so that you can start the day off right.

[adthrive-in-post-video-player video-id=”GzsXwqhW” upload-date=”2023-03-31T20:35:36.000Z” name=”Breakfast Egg Bake Casserole ” description=”Filled with eggs, potatoes, bell peppers, sausage, and cheese, this easy breakfast egg bake casserole is a healthy breakfast or brunch idea.” player-type=”collapse” override-embed=”false”]

Plus, once you’ve got the concept down, you’ll realize that this breakfast casserole is easily customizable. It’s a great way to use up leftover potatoes and veggies from dinner, and perfect for a “fridge clean out meal” to use up straggler fridge ingredients.

Ingredients for breakfast casserole: eggs, sausages, potato, red bell pepper, green bell pepper, onion, oregano, red pepper flake, salt, olive oil, cheddar cheese

Ingredients for Breakfast Egg Bake Casserole

You’ll need the following ingredients for this breakfast casserole:

  • Eggs: As you may have guessed, eggs are the star of this baked egg casserole.
  • Sausage: To add a bit more protein, feel free to use pork sausage, turkey sausage, or chicken sausage. You can also use bacon or ham if you prefer.
  • Potatoes: I’ve added potatoes directly into the casserole to make the dish more well-balanced overall. Any type of white potato will work.
  • Bell Peppers: The recipe calls for one red bell pepper and one green bell pepper, but you can use any colors you have on hand.
  • Onion: I used white onion, but you can use a yellow or red onion if needed.
  • Cheese: Although optional, cheese helps to add a touch of protein, some healthy fats, and cheesy flavor. The recipe calls for sharp cheddar cheese, however, Swiss cheese, Monterey jack, and Colby jack cheese would all work well.
  • Spices: A bit of dried oregano and red pepper flakes to enhance the flavor of the sausages.
  • Salt and Pepper: To season the dish.

In addition to the above, I like to serve my egg bake with a sprinkle of chopped parsley and chopped green onion on top.

Dietary Adaptions

Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free, just be sure to use gluten-free sausages.

Make it Dairy-Free: Omit the cheese.

Make it Low-Sodium: Use low-sodium sausages and limit or omit the amount of salt used during the cooking process.

Cooked ground sausage in a pan
Cooked ground sausage with onion and bell peppers in a pan

How to Make an Egg Bake Casserole

Trust me when I say this recipe is easy to make, it just takes a bit of chopping, whisking, and time. Here’s what you’ll do:

  1. Roast the potatoes. Place the diced potatoes into the casserole dish and roast until tender.
  2. Cook the sausage. While the potatoes are roasting, brown the sausage meat.
  3. Sauté the veggies. Add the chopped veggies to the sausage meat and cook until tender.
  4. Whisk the eggs. Crack the eggs into a large bowl and whisk until well combined.
  5. Add everything to a casserole dish. Add the sausage and vegetable mixture to the casserole dish and pour the whisked eggs over the top.
  6. Sprinkle with cheese. Sprinkle the casserole with grated cheese, this step is optional.
  7. Bake in the oven. Transfer the casserole dish to the oven and bake until the eggs are set.
  8. Slice and serve. Once cooked, removed the breakfast casserole from the oven, slice, and serve!

This dish can be served immediately or stored in the fridge if done as a meal prep idea. The full cooking instructions and storage instructions can be found in the recipe card below.

Cook potatoes, ground sausage, onion, and bell pepper in a casserole dish
Breakfast casserole ready for the oven

Red’s Nutrition Tip

If you’re looking at the eggs and sausages in this recipe and concerned about cholesterol content, there is nothing to worry about. Research shows that dietary cholesterol is not directly linked to blood cholesterol, and dietary cholesterol is no longer considered a nutrient of concern for overconsumption as of 2015 (1).

Cooked breakfast egg bake casserole in a dish sliced and ready to eat

FAQs

What’s the difference between breakfast casserole and frittata?

A breakfast casserole and a frittata are very similar, they are both baked egg dishes with veggies and meat. The primary difference between the two is that a breakfast casserole often includes a starchy ingredient, such as potatoes or bread, and is made in a casserole dish, while a frittata is made in a pan.

Do egg bakes need to be covered when baking?

Covering an egg bake with aluminum foil while cooking helps to prevent it from drying out while cooking, however, it is not essential.

Can you overcook an egg bake?

Yes, an egg bake can be cooked uncovered.

How long does egg bake last?

After baking, an egg bake casserole can be stored in the fridge for 3-4 days.

Cooked breakfast casserole with a slice missing

What to Serve with an Egg Bake Casserole

While you can certainly enjoy this breakfast casserole on its own, as it does contain protein, complex carbohydrates, fiber, and healthy fats, if you want to serve it with sides, I would recommend:

Depending on your hunger level, pairing a slice of the egg bake with additional protein and fiber can help to make it an even more filling and balanced meal. If you want to eat it on its own, just make sure your slice is large enough to fill you up!

Slice of breakfast casserole with potatoes with sausage and bell peppers on a plate

Storage + Reheating

To Store: Once cooled, the casserole can be stored whole, covered with aluminum foil or plastic wrap, or leftover pieces can be transferred to an airtight container and stored in the refrigerator for up to 3-4 days.

To Freeze: Allow the casserole to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months.

To Reheat: To reheat whole, allow the casserole to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.

As I mentioned, this easy breakfast casserole recipe is very simple to prepare and incredibly versatile. It makes enough portions to feed you for the week (and then some) but can also easily be halved or quartered for a smaller baking dish and fewer servings.

More Breakfast Casserole Recipes:

 

Roasted Cauliflower Soup

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This roasted cauliflower soup is rich and creamy without any cream! Not only is it delicious but it works well as a light lunch or simple side dish and stores well in the freezer for months to come so you can whip up a batch and have heart-warming meals ready for days to come.

Bowl of roasted cauliflower soup with roasted cauliflower florets on top with parsley and parmesan cheese

Interestingly, the key to a creamy soup isn’t always cream. In fact, there are many different ways to create a creamy texture without any cream at all. For this roasted cauliflower soup, I opted to use a combination of potatoes and milk to create a creamy texture and added some parmesan cheese to give it an extra smooth velvety feel.

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Made with 100% real food ingredients, this healthy roasted cauliflower soup is a delicious and nutritious heart-warming meal. Serve it on its or with a slice of crusty bread for a simple lunch on a cold day.

Sheet pan of roasted cauliflower for soup

Ingredients for Roasted Cauliflower Soup

You’ll need the following ingredients to make this creamy roasted cauliflower soup:

  • Cauliflower: You can use the entire head of cauliflower, stem and florets, for the soup.
  • Potatoes: To create a creamy texture without adding cream.
  • Leek and Onion: To add a slightly sweet flavor to the soup.
  • Garlic: The recipe calls for 5 cloves but feel free to add more if you want it extra garlicky.
  • Broth: I used chicken broth; however, you can use vegetable broth if you prefer.
  • Milk: To give it a creamy texture and add big of protein.
  • Mustard: To add a depth of flavor and a hint of spice.
  • Nutmeg: To add a bit of warmth and fragrance.
  • Cheese: To enhance the creamy texture and add flavor. The recipe calls for parmesan cheese, but cheddar cheese works well too.

In addition to the above, you’ll also need some butter, olive oil, salt, and black pepper, as well as some optional parsley and red pepper flakes to serve.

Dietary Adaptions

Make it Gluten-Free: No adaptations are needed; this recipe is gluten-free. If using store-bought chicken broth, just read the label to ensure it is in fact gluten-free.

Make it Dairy-Free: Swap the butter for additional olive oil, swap the milk for unsweetened non-dairy milk of choice, such as coconut milk, and omit the parmesan cheese.

Make it Vegan: Swap the chicken broth for vegetable broth, butter for additional olive oil, milk for unsweetened non-dairy milk of choice, and omit the parmesan cheese.

Sauteed onion, leek, and garlic in butter and olive oil
Soup broth with chopped potatoes

How to Make Roasted Cauliflower Soup

While making roasted cauliflower soup does an extra step compared to regular cauliflower soup, it’s well worth the time and effort for the additional flavor it provides. Here’s what you’ll do:

  1. Roast the cauliflower. Begin by roasting the cauliflower florets and cauliflower stems.
  2. Build the base. Sautee the leek, onion, and garlic in olive oil and butter, then add spices.
  3. Cook the soup. At the potatoes and broth and cook until potatoes are tender.
  4. Add the cauliflower. Add the roasted cauliflower to the pot.
  5. Add the dairy. Add the milk and cheese to the pot.
  6. Puree until creamy. Blend the soup until smooth and creamy.

Once blended, the soup can be served immediately with toppings of your choice (my personal favorites are cheese, croutons, and olive oil) or stored in the fridge or freezer. See the recipe card below for detailed instructions.

Soup broth with roasted cauliflower
Soup broth with roasted cauliflower, parmesan cheese, and milk

Red’s Nutrition Tip

Want to make this soup a balanced meal? Serve it with a side of protein and complex carbohydrates, such as boiled eggs and crackers, deli meat and bread, or a small side sandwich!

Tips for the BEST Cauliflower Soup Recipe

Although cauliflower soup is rather easy to make, here are some simple tips to help make the best roasted cauliflower soup possible.

Roast your cauliflower until golden. Cauliflower does not take long to roast in the oven, however, for optimal flavor and texture be sure to leave it long enough that it actually builds some color. You can also turn the oven to broil for a few minutes at the end if you find your oven is taking too long.

Build flavor. Cauliflower is pretty bland on its own, so be sure to season it well with salt and pepper before roasting. This recipe calls for garlic, nutmeg, and mustard for a punch of flavor, however, herbs would also be a nice touch.

Blend until completely smooth. For an extra rich, creamy, and velvety texture, be sure to blend or puree your smooth until it’s very creamy. You can use a fancy high-speed blender, but an immersion blender also works well.

Add heavy cream. While this recipe uses a combination of potatoes and milk to provide a creamy texture to the soup, if you want it extra rich and creamy, stir in a bit of extra heavy once the soup is blended.

Ingredients for roasted cauliflower soup in a blender
Blended roasted cauliflower soup

FAQs

Why is my cauliflower soup tasteless?

Cauliflower soup is a very neutral-tasting vegetable, so without adequate seasoning, a cauliflower soup can end up rather tasteless. Be sure to season your soup with adequate salt and better, use a flavorful broth, and add herbs and spices, such as garlic, nutmeg, and fresh thyme, to enhance flavor.

What are the benefits of cauliflower soup?

Cauliflower is a cruciferous vegetable, along with broccoli and cabbage, and is a good source of fiber, antioxidants, and micronutrients including vitamin C, vitamin K, vitamin B6, and folate. Moreover, the high-fiber, low-fat, and low-calorie content of cauliflower makes it a great ingredient to add to a healthy soup.

Roasted cauliflower soup in a pot

Topping Ideas for Cauliflower Soup

While you can enjoy cauliflower soup as is, here are some of my favorite toppings for cauliflower soup:

  • Roasted Cauliflower Florets
  • Parmesan Cheese
  • Cheddar Cheese
  • Croutons
  • Red Pepper Flakes
  • Green Onion
  • Chives
  • Fresh Herbs
  • Olive Oil
  • Salt
  • Black Pepper
Close up of roasted cauliflower soup in a bowl with roasted florets, parley, milk, salt and black pepper

Storage + Reheating

To Store: Allow the soup to cool completely, then transfer to airtight containers and store in the refrigerator for up to 5 days.

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

To Reheat: Roasted cauliflower soup can be reheated in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

More Roasted Soup Recipes:

 

Chicken Caprese Sandwich

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Filled with grilled chicken breast layered on a crispy ciabatta roll with ripe tomatoes, fresh mozzarella, fresh basil, pesto, and a drizzle of balsamic, this chicken Caprese sandwich is easy to make and full of flavor.

Caprese sandwich with grilled chicken on Italian bread on a cutting board

If you like a Caprese salad, you’re going to love this chicken Caprese sandwich. This grilled chicken sandwich has all of the fresh summer flavors of a Caprese salad with a boost of protein and fiber, making it perfect for a healthy, yet quick and easy, lunch.

[adthrive-in-post-video-player video-id=”8abVumMi” upload-date=”2023-03-23T20:41:35.000Z” name=”Chicken Caprese Sandwich” description=”Layered with grilled chicken, fresh mozzarella, tomatoes, basil, and pesto, this chicken caprese sandwich is a quick, easy, and healthy meal.” player-type=”collapse” override-embed=”false”]

Not to mention, it’s a great way to use leftover grilled chicken and is the perfect make-ahead lunch for a day at the office, a day of hiking, a summer picnic, a flight, or a road trip!

Ingredients for a chicken caprese sandwich; grilled chicken breasts, sliced mozzarella, sliced tomatoes, pesto, basil leaves, grilled ciabatta

What You’ll Need

You’ll need the following ingredients to make this easy grilled chicken Caprese sandwich.

  • Ciabatta Roll: I think this rustic Italian loaf is the perfect match for a Caprese sandwich, however, you can use any small sandwich loaf or regular sliced prefer if you prefer.
  • Chicken Breast: Grilled chicken breasts add a boost of protein to the sandwich, you can also use chicken thighs if you like. This sandwich is also a great way to use leftover chicken.
  • Italian Seasoning: To season the chicken breasts for the grill.
  • Tomatoes: In the summer months, any fresh tomatoes will work well in a Caprese sandwich. If tomatoes are out of season, look for heirloom tomatoes, Roma tomatoes, or beefsteak tomatoes.
  • Mozzarella: Thick slices of mozzarella are the star of this Caprese sandwich. For the best results, be sure to use fresh mozzarella, as it’s tender, juicy, milky, and creamy.
  • Basil: A few fresh basil leaves to complete the Caprese.
  • Pesto: A little spread of pesto to enhance the basil flavors.
  • Balsamic Glaze: While optional, you can add a drizzle of balsamic glaze, a reduction made of balsamic vinegar, for a bit of richness.

In addition to the above, you’ll also need a bit of olive oil, salt, and black pepper for seasoning.

Dietary Adaptions

Make it Gluten-Free: Use gluten-free ciabatta roll or gluten-free bread.

Make it Vegetarian: Omit the chicken or swap it for grilled tofu.

Toasted ciabatta rolls with pesto

FAQs

What is a Caprese sandwich made of?

A Caprese is an Italian salad made of sliced fresh mozzarella, sliced whole tomatoes, fresh basil leaves, olive oil, salt, and pepper, which can also be layered onto bread to create a Caprese sandwichf.

Is a chicken Caprese sandwich healthy?

Yes! A Caprese sandwich contains protein, fiber, complex carbohydrates, and healthy fats making it a balanced meal that is perfect for a healthy lunch or dinner.

What is fresh Mozzarella cheese?

Mozzarella is arguably the most famous Italian cheese but you may be surprised to learn mozzarella comes in many many different shapes, textures, sizes, and flavors. While traditionally made from Italian buffalo’s milk, mozzarella is also commonly made from whole cow’s milk, and can even be found made of goat’s and sheep’s milk in certain regions.

Fresh mozzarella would be considered traditional mozzarella and is sold in brine, whey, or water solution in containers or bags. This pillowy soft, bright white cheese has a milky and creamy texture and a mild and slightly sweet taste. Fresh mozzarella cheese is the style most commonly used in a Caprese salad.

In addition to fresh mozzarella, which is high-moisture, you can also find low-moisture mozzarella, often referred to as “regular mozzarella” in North America. This style of mozzarella cheese is most often sold wrapped in plastic, without liquid or brine, and is made by souring fresh Mozzarella a little longer before drying it out. While it can be used in a Caprese salad and a Caprese sandwich, the texture won’t be as soft as fresh mozzarella.

Where to find fresh mozzarella?

Fresh mozzarella can be found at most major grocery stores, specialty Italian food shops, and independent cheese shops. Fresh mozzarella comes in many forms so in addition to looking for “fresh mozzarella,” you can look for Fior di Latte, Mozzarella di Bufala, stracciatella, burrata, bocconcini, ovoline, and nodini mozzarella.

Chicken caprese sandwich on a wood cutting board with a toothpick and fresh basil on top

How to Make a Chicken Caprese Sandwich

Assembling a chicken Caprese sandwich is pretty simple, here’s what you’ll do:

  1. Season the chicken. Cover the chicken breasts generously in Italian seasoning. If time permits, allow the chicken to marinade for extra flavor.
  2. Grill the chicken. Add your chicken breasts to the grill and cook to perfection, then slice.
  3. Slice tomato and mozzarella. While the chicken is cooking you can slice the tomatoes and chese.
  4. Toast the bread. While optional, I think toasting the bread gives the sandwich an extra crispy texture, which is a pleasant contrast to the creamy cheese.
  5. Fill the sandwich. Once your ingredients are ready, layer them onto the bread to make a delicious summer-inspired Caprese sandwich.

See the recipe card below for detailed cooking instructions.

Red’s Nutrition Tip

If you think sandwiches are unhealthy, I’ve got good news food you! When made with real food ingredients, a sandwich can be a quick, convenient, and balanced meal. In fact, this chicken Caprese sandwich is full of fiber, protein, and fats, making it a healthy lunch or dinner.

Chicken caprese sandwich cut in half and stacked on top of each other on a cutting board

Tips for the BEST Chicken Caprese Sandwich

Marinate the chicken. To ensure the most flavor, allow your chicken breasts to marinade before grilling. If you’re in a pinch you can certainly grill them directly after seasoning, however, the longer you allow them to marinate the deeper the flavor will be.

Use fresh mozzarella. Although all forms of mozzarella will work, fresh mozzarella provides a softer and melty-er texture.

Use ripe tomatoes. Whenever possible, reach for fresh, ripe, and seasonal tomatoes. Regardless of the variety, ripe tomatoes will provide the best flavor to the sandwich.

Use fresh bread. The fresher the bread the better the sandwich. While suggest using ciabatta, focaccia bread, or sourdough bread, any high-quality bread will work, just make sure it’s fresh.

Use fresh pesto. For an extra basil flavor, be sure to use fresh basil pesto. While jarred shelf-stable will certainly work, fresh pesto, either homemade or store-bought pesto, has a much brighter flavor.

Storage + Reheating

To Store: Once prepared, the sandwich can be stored in a sandwich bag, plastic wrap, or an airtight container for 3-5 days. If refrigerating, the bread is best left untoasted.

To Freeze: I do not recommend freezing this sandwich.

More Chicken Sandwich Recipes:

Sourdough French Toast

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Made with crusty sourdough bread, this sourdough French toast is complete with crispy edges and a fluffy center just the way French toast should be. Grilled to perfection and topped with butter, maple syrup, and fresh berries, this recipe is perfect for a special occasion or a hearty weekend breakfast.

Two slices of sourdough French toast on a white plate with butter, raspberries, blueberries, and maple syrup.

If you’ve never made French toast with sourdough bread, I highly suggest you give it a try. While brioche, challah, and Pullman loaf are most often recommended, using sourdough bread is a fun French toast variation that adds an additional element of flavor, while providing a fluffy interior and crispy edges. Not to mention, sourdough is the most real food form of bread, so it is extra healthy too.

[adthrive-in-post-video-player video-id=”NfJI43Bp” upload-date=”2023-03-15T19:57:23.000Z” name=”Sourdough French Toast” description=”Crusty sourdough bread soaked in an egg, milk, and vanilla batter and grilled to perfection to create the best sourdough French toast recipe!” player-type=”collapse” override-embed=”false”]

Can you make French toast with sourdough bread?

Yes, you can absolutely use sourdough bread to make French toast. The sturdy nature of sourdough bread makes it a great option for French toast, as it’s less likely to fall apart when cooking, similar to that stale bread, which is often used to make French toast. Plus, the natural tanginess of sourdough bread adds a welcomed complexity of flavor to the otherwise sweet French toast.

Honestly, if you love sourdough bread, you’re going to love this sourdough French toast recipe.

Ingredients for sourdough French toast; sourdough bread, eggs, vanilla, cinnamon, milk, and sugar.

What You’ll Need

Here are the ingredients you’ll need to make sourdough French toast:

  • Sourdough Bread: As you may have guessed, sourdough bread is the star of this sourdough French toast recipe. Feel free to use fresh or stale sourdough bread; both work well.
  • Eggs: One of the essential components of the custard base for French toast, and they add a little protein, too.
  • Milk: The second essential component of the custard base for French toast, I recommend using whole milk or 2%, as skim milk won’t provide the same richness. While I think milk works best, you can also use heavy cream or half-and-half.
  • Vanilla Extract: To add some flavor.
  • Cinnamon: To add some warmth.
  • Sugar: To add a touch of sweetness.
  • Salt: To season the egg mixture.
  • Butter: To ensure the French toast is golden brown and add a touch of richness.

Once you’ve got the base recipe down, the topping options are endless, I’ve shared a few ideas below.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free sourdough bread, although this can be difficult to find and won’t provide the same texture or flavor.

To Make it Dairy-Free: Swap the milk for almond milk or oat milk and cook the French toast in coconut oil.

Slice of sourdough bread soaking in batter for French toast

How to Make Sourdough French Toast

Making sourdough French toast is as simple as making regular French toast, you just use sourdough bread instead! Here’s how you’ll make it:

  1. Make the custard. In a medium mixing bowl, combine the custard ingredients; eggs, milk, vanilla extract, sugar, and cinnamon, and whisk until well combined.
  2. Soak the sourdough. Slice the bread and then transfer the slices of sourdough, one at a time, into the bowl of custard and allow to soak for a couple of minutes until well coated.
  3. Warm the pan. While the sourdough is soaking in the custard mixture, melt some butter in a large pan on medium-high heat.
  4. Pan-fry the bread. Once the sourdough has soaked and the pan is hot, transfer the slice of soaked sourdough to the pan and grill for a few minutes on both sides until golden brown.
  5. Keep it warm. Once the slice is toasted, transfer it to the oven to keep warm and continue working in batches until all the slices of bread are grilled into French toast.

Once all of the slices are cooked, you can serve the French toast immediately or store leftovers in the fridge or freezer.

Tips for the Best Sourdough French Toast

Start with good bread. If you’re using sourdough bread, you’ll have this covered. However, for the best results, ensure that you are using authentic sourdough. Unfortunately, there is a lot of fake sourdough bread on the market so it’s to know what to look for so that you are buying and using real sourdough bread.

Don’t cut your bread too thin or thick. The ideal thickness for a slice of French toast is 3/4″ to 1″ thick. Slicing your bread too thin can result in overly soggy bread while slicing it too thick can leave the center dry and uncooked. For the best results, buy or use an unsliced loaf and cut the slices yourself.

Nail the egg-to-milk ratio. Eggs and milk are essential ingredients to the custard used to cook French toast, however, if you get the ratio off, you’ll end up with an overly eggy or wet dish. A general rule of thumb is to use one egg for every 1/4 cup of milk.

Use whole milk. While technically any percentage of dairy will work, whole milk will provide the best texture and flavor. Not to mention, it’s a nutrient-dense and well-balanced food complete with equal parts carbohydrates, protein, and fats.

Season your batter. While milk and eggs are the essential custard ingredients including vanilla and cinnamon enhance the flavor, sugar adds just the right amount of sweetness, and a pinch of salt can help to balance everything out.

Don’t under-soak the bread. It’s important to allow your sourdough to soak long enough in the custard mixture. Taking it out too quickly will result in a dry center. Instead, you want to ensure the liquid penetrates the bread for a soft, custardy center.

Don’t skip the butter. For the best results, cook your sourdough French toast in butter. While some people will suggest cooking it in oil, cooking French toast in butter adds an additional nutty flavor and richness to the dish.

Red’s Nutrition Tip

If you’re wondering if French toast can truly be healthy, the answer is yes! Think about it, the primary ingredients in French toast are real food; sourdough bread, milk, and eggs, with a little bit of butter and sugar. Plus, it’s no secret that sourdough is the healthiest bread.

Close up images of slices of sourdough bread French toast with butter, berries, and syrup

Best Toppings for Sourdough French Toast

To be honest, there are SO many different toppings you can add to French toast with sourdough bread. Here are some of my personal favorites.

  • Maple syrup
  • Honey
  • Brown sugar
  • Powdered sugar
  • Jam
  • Peanut butter
  • Almond butter
  • Nutella, or hazelnut spread
  • Fresh berries
  • Sauteed apples
  • Sauteed peaches

What to Serve with Sourdough French Toast

Given sourdough bread French toast is primarily a source of carbohydrates with healthy fats and moderate levels of protein, if you want to make it a more well-balanced breakfast, I would suggest serving it with an additional source of protein and fiber. Some ideas include:

  • Scrambled eggs + Blueberries
  • Breakfast sausage + Peaches
  • Bacon + Banana
  • Greek yogurt + Raspberries
  • Cottage cheese + Strawberries

Storage + Reheating

To Store: Once cooled, leftover French toast can be stored in an airtight container in the fridge for up to 4 days.

To Freeze: Once cooled completely, place the French toast in an airtight container or freezer bag, in a single layer separating slices with parchment paper to prevent them from sticking and make reheating easier, and store in the freezer for up to 3 months.

To Reheat: Sourdough French toast can be reheated in the oven, toaster oven, or toaster. Thawed French toast can be reheated in the oven or a toaster oven at 400°F on a baking sheet for 2-3 minutes per side or added to a toasted on the medium heat setting until warm and crispy, be sure to watch carefully so it does not burn. While you can reheat it in the microwave for 1-2 minutes, it will alter the texture, making it a little soggy, so it’s not my preferred method of reheating.

More French Toast Recipes:

Sweet Potato Curry

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Made with coconut milk, red lentils, and spinach, and ready in less than 30 minutes, this one-pot sweet potato curry is full of flavor, while being quick and easy to prepare. Not to mention, it’s a well-balanced meal that is packed full of fiber and vegetarian protein and makes great leftovers too!

Bowl of rice with sweet potato curry on top and a sprinkle of cilantro

It’s no secret that I love curry, as I shared many recipes on the blog before. From chickpeas to lentils and Thai to Indian, I’m always looking to try different styles of curry. This particular recipe was inspired by pantry items and is a bit of a cross between an Indian curry and a dal.

Dal, sometimes spelled dhal, dahl, and daal, is both an ingredient and a dish; it is the term used for dried split peas or lentils and is also the term used for a thick lentil soup very common in Indian cuisine. The dal inspiration is what influenced the heavy use of lentils, along with the sweet potatoes, in this recipe. Not only are lentils easy to cook with, but they are a wonderful source of fiber and a good source of vegetarian protein, which helps to make this quick and easy curry a more well-balanced meal.

[adthrive-in-post-video-player video-id=”o4qcBIts” upload-date=”2023-02-10T17:18:47.000Z” name=”Sweet Potato Curry” description=”This lentil, spinach, and sweet potato curry is rich in plant-based protein and full of fiber making it a hearty vegetarian meal” player-type=”collapse” override-embed=”false”]

While I’ve been enjoying this dish for dinner, it works equally well for lunch, and it keeps very so it makes a wonderful meal prep idea. Just whip up a batch of this spinach lentil sweet potato curry tonight, store it in the fridge or freezer, and you’ll have hearty and healthy vegetarian meals ready to go whenever you need them.

Ingredients for sweet potato curry; broth, garlic, ginger, coconut oil, coconut milk, red lentils, onion, turmeric, curry powder, cumin, salt, spinach, sweet potato

What You’ll Need

You’ll need the following ingredients for this sweet potato curry recipe:

  • Sweet Potatoes: You can add them peeled or unpeeled, it’s completely up to you!
  • Lentils: While you can technically use any color, the texture and flavor of red lentils work best.
  • Spinach: The recipe calls for fresh spinach, but you can use frozen if needed.
  • Coconut Milk: Be sure to use canned coconut milk, regular or lite is fine.
  • Broth: Chicken broth or vegetable broth both work well.
  • Onion: To build a base of flavor.
  • Garlic: To add some fragrance.
  • Ginger: Fresh ginger root works best, however, you can use powdered or ground ginger if needed.
  • Spices: Some curry powder, cumin, and turmeric to add flavor and color.

In addition to the above, you’ll need some oil, salt, and black pepper and, if desired, some brown rice or white rice and fresh cilantro to serve.

Dietary Adaptions

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

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

To Make it Vegan: Use vegetable broth.

Diced sweet potatoes, red lentils, onion, garlic, ginger and spices in a pan
Lentil and sweet potato mixture with coconut milk and broth in a pan

How to Make Sweet Potato Curry

When I say this one-pot vegetarian curry is easy to make, I mean it, here’s what you’ll do:

  1. Cook the veggies. Begin by cooking the onion, garlic, and ginger in coconut oil until tender.
  2. Add the spices. Add the curry powder, cumin, turmeric, salt, and pepper.
  3. Add the lentils. Mixing to combine with the onion mixture.
  4. Add the sweet potatoes. Mixing to combine with the lentil mixture.
  5. Add the broth and coconut milk. Add the liquids and stir everything until well combined.
  6. Simmer the curry. Allow the mixture to cook until the lentils are tender and the sweet potato can be pierced with a fork.
  7. Wilt in the spinach. Once the curry is cooked, stir the chopped spinach, and warm for another few milted until it’s wilted and bright green.

Once everything is cooked, the curry be served immediately or cooled and stored in the fridge for later. You can find the detailed instructions in the recipe card below.

Cooked lentils and sweet potatoes with spinach in a pan
Cooked spinach lentils sweet potato curry in a pan

Red’s Nutrition Tip

This recipe contains a moderate amount of vegetarian protein, however, if you wanted to push the protein content even further, you can serve it with a bit of grilled chicken or grilled steak on top.

Finished sweet potato curry in a pan with cilantro on top and a side of rice

What to Serve With It

While this sweet potato lentil curry is delicious on its own, and I often eat it that way myself, if you’re looking to create larger portions or want to stretch the dish, you can serve it with something to bulk it up a little. I would recommend one of the following.

  • Rice: I think it works best with white rice but brown rice works well too.
  • Flatbread: Such as roti, naan or chapati.
  • Cauliflower Rice: If you want a lower carb or lower calorie option.

To finish the dish, I recommended serving it with some fresh cilantro and some red pepper flakes, if you want a bit more heat.

Side angle shot of sweet potato and lentil curry on rice in a bowl

Storage + Reheating

To Store: Allow the curry to cool completely and then store it in airtight containers in the refrigerator for up to 5 days.

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

To Reheat: For the best results, reheat the curry in a pan on low-medium heat for 5-10 minutes or until warmed through. Alternatively, it can be reheated in the microwave for 2-3 minutes. If frozen, allow to thaw it completely before reheating.

More Healthy Curry Recipes:

 

Fennel Apple Salad

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Filled with sliced apple, fennel, arugula, walnuts, and cheese, this fennel apple salad is bright, tangy, and full of texture and flavor. Serve it as a side to the protein of your choice for a healthy and balanced meal.

Overhead shot of apple and fennel salad

While fennel may not be the first ingredient that comes to mind when you think of salad, it works incredibly well. With its crisp, crunchy, and hearty texture, it’s a wonderful addition to a salad as it holds a dressing very well, and its anise or licorice-like taste is a wonderful pairing for the sweet and tart taste of apples and peppery flavor of arugula. So, if you have yet to try fennel salad, I highly suggest you do!

Prefer to watch the video?

[adthrive-in-post-video-player video-id=”36Firikc” upload-date=”2023-03-15T16:16:26.000Z” name=”Fennel Apple Salad with Arugula” description=”Filled with arugula, pecorino, walnuts, and lemon dressing, this fennel apple salad recipe is a fresh, flavorful, and healthy side dish.” player-type=”collapse” override-embed=”false”]

Pecorino cheese, arugula, olive oil, squeezed lemon, and toasted walnuts

What You’ll Need

You’ll need the following ingredients to make this fennel apple salad:

  • Fennel: You’ll use fennel bulbs, stalks, and fronds in this salad.
  • Apple: While I used a sweet apple, specifically the Honeycrisp apple, you can use any type or color of apple you like, such as Gala apples or Granny Smith apples.
  • Arugula: To add some dark leafy greens and a peppery bite. Feel free to use spinach if you’re not a fan of arugula.
  • Pecorino Cheese: Feel free to use parmesan cheese if you can’t find pecorino, just be sure if freshly shaved or grated.
  • Walnuts: You can use full, halved, or chopped walnuts, or swap them for the preferred nut of your choice. Almonds or pecans would also work well.
  • Olive Oil: To add some healthy fats and make the dressing.
  • Lemon Juice: The juice of a fresh lemon works best. You can also use apple cider vinegar if needed.
  • Salt: To season the dressing and salad.
  • Pepper: Some freshly ground black pepper to finish the dish.

Although I didn’t add any, many apple fennel salad recipes will add celery, so feel free to include some of you like – the more veggies the better!

Arugula, sliced apples, sliced fennel, and toasted walnuts in a white salad bowl

How to Make a Fennel Apple Salad

While it looks a little fancy, this apple fennel salad is very easy to make and can be done in less than 15 minutes. Here’s how you’ll make it:

  1. Mix. Begin by mixing and whisking the dressing.
  2. Toast. Cook the walnuts in a pan until lightly toasted.
  3. Slice. Thinly slice the fennel and apple.
  4. Toss. Add the ingredients to a large bowl and toss to combine.
  5. Dress. Drizzle the salad with dressing and toss until everything is well coated.
  6. Season. Top the salad with walnuts and pecorino, serve, and enjoy.

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

Red’s Nutrition Tip

This salad is a great source of fiber and healthy fats, however, it’s not considered a complete meal on its own. Be sure to add a source of protein, such as chicken or tofu, and a source of complex carbs, such as bread or crackers, to ensure you’re consuming all macronutrients.

Fennel apple salad with arugula, walnuts, and pecoriono in a white salad bowl with a tea towel and a bowl of shaved pecorino cheese

FAQs

What does fennel taste like?

Raw fennel has a mild anise or licorice flavor, with hints of citrus and mint. Once cooked it has a slightly milder and much sweeter taste.

Is it OK to eat raw fennel?

Yes, the fennel bulb, stalks, and fronds can all be eaten raw. All parts of fennel are edible, can be eaten raw, boiled, roasted, grilled, or steamed, and can be added to salad, soup, pasta, or enjoyed as a simple side dish.

How do you cut fennel for a salad?

You can use all parts of a fennel bulb for a salad. It is best to remove the fronds first and, using a knife or a mandoline, thinly slice the bulb and stalks and roughly chop the fronds before adding them to a salad.

Close up shot of fennel apple salad with toasted walnuts and pecorino cheese on a dark grey background

What to Serve With Apple Fennel Salad

This apple fennel salad is primarily a source of fiber and healthy fats, which makes it a wonderful side dish to protein and/or complex carbohydrates for a complete and well-balanced meal. I’d suggest serving this salad with chicken, such as my lemon pepper chicken thighs, salmon, steak, pork, specifically my herb-crusted pork tenderloin, shrimp, or tofu.

Storage

Leftover salad with dressing can be stored in the fridge for up to 24 hours, left any longer and the salad will get soggy. Alternatively, you can prepare the salad and dressing separately ahead of time, and store them in the fridge in airtight containers for up to 3 days and add the dressing to the salad when you are ready to eat.

More Fennel and Apple Recipes:

How Much Protein Do You Need?

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Protein is essential to health but, as with most things in nutrition, there is no simple answer when it comes to how much protein you need. Depending on your age, health, activity level, and goals, protein requirements can vary widely from person to person. Here is how to calculate how much protein you need to reach your personal health goals.

How Much Protein Do You Need

Let’s start with the basics: everyone needs protein. Proteins are large molecules consisting of amino acids found in food. Of the 20 amino acids that comprise protein, nine are considered essential and, therefore, must be obtained from the diet. Proteins function as structural components, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters, and the single largest tissue store of bodily protein is skeletal muscle (1).

Protein is considered an essential macronutrient because the body cannot biosynthesize enough of it to maintain health and survival. In short, without adequate dietary protein intake, our bodies can’t function optimally.

Based on current dietary guidelines, the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day. However, it is important to understand that the RDA for protein is the recommended minimum intake to prevent a deficiency and was derived from studies on sedentary individuals. It is for this reason that the RDA for protein is not an ideal metric for physically active individuals, dieting individuals, or the elderly population (2, 3, 4).

In fact, a growing body of research suggests that protein intake well above the RDA is required to promote healthy aging, appetite regulation, weight management, muscle building, and optimize athletic performance. Current evidence suggests that the general population looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 g/kg body weight per day (0.54 to 0.7 g/lb body weight per day), which is 50 to 100 percent greater than the RDA (2).

Benefits of Optimal Protein Intake

In addition to basic physiological functions, consuming adequate protein, beyond the RDA, can help to support more specific health and body composition goals. Some of the benefits of consuming an optimal protein intake include:

Increases satiety signals. Protein is the most satiating macronutrient, and many studies have found that individuals have decreased appetites with a higher protein intake. The high satiety signals of protein aid in balancing blood sugar and hunger hormones, leading to increased feelings of fullness, which is helpful for individuals with weight loss and body composition goals (5, 6).

Increases metabolic rate. High protein diets have been shown to increase metabolic rate through the thermic effect of food or TEF, which is the energy expended to digest, metabolize, absorb, and store the food that you eat. Compared to carbohydrates and fat, protein has the highest TEF and high-protein diets have been shown to increase TEF by 80-100 calories per day (7, 8, 9).

Aids in strength and tissue formation. The amino acids that make protein are essential for tissue formation. Adequate protein intake has been shown to preserve lean body mass, improve bone health, and, when paired with resistance training, contribute to greater muscle development and strength gains (10, 11, 12). The tissue formation properties of protein also aid in muscle recovery, which is highly beneficial for athletes and individuals who train very hard.

Optimal Protein Intake by Category

While the general protein recommendation for optimizing health is 1.2 to 1.6 g/kg (0.54 to 0.7 g/lb) body weight per day, exactly how much protein a person “needs” is dependent upon the individual, their age and size, overall health, activity level, and specific health goal. For instance:

Elderly Populations

As we age, our bodies tend to experience loss of skeletal muscle mass, also known as sarcopenia, which can have many devastating health consequences. The loss of muscle mass can put aging adults at a higher risk of injury, pain, and a general inability to perform daily activities. Therefore, the optimal protein intake to prevent the loss of lean skeletal muscle in healthy older people is 1.0 to 1.2 g/kg (0.45 to 0.54 g/lb) body weight per day, and 1.2 to 1.5 g/kg body weight per day (0.54 to 0.68 g/lb) for older people who are malnourished or have an acute or chronic illness (13).

Individuals looking to Gain Muscle

Protein is the building block of muscle; therefore, adequate protein intake is essential for individuals looking to gain muscle. The recommended protein intake for maximizing muscle growth is 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) of body weight per day (14). This does not include individuals looking to build muscle in hypocaloric conditions.

Individuals looking to Lose Weight

Optimal protein intake is higher for individuals with weight loss or fat loss goals due to the greater threat to lean mass from bodily protein being used to battle the caloric deficit. While the increased need depends largely on the size of the deficit and leanness of the individual, evidence suggests that a protein intake of 1.6 g/kg (0.7 g/lb) of body weight per day is an optimal starting point, which can be adjusted as needed based on individual response (15).

Athletes or Individuals Who Train Hard

While athletic performance requirements will vary by sport, as optimal protein intake for bodybuilding varies from that for ballet, generally speaking, athletes require a higher protein intake than the general population. According to the current research, a protein intake of 1.4 to 2.0 g/kg (0.63 to 0.9 g/lb) of body weight per day is optimal for individuals looking to maximize athletic performance, optimize recovery, and maintain optimal body composition (16).

Infographic on how to calculate protein needs for optimizing health in the general population and elderly population, building muscle, and weight loss

How do I calculate how much protein I need?

While many online calculators and dieting apps will calculate protein intake as a percentage of calorie intake, it is most accurately calculated based on body weight. As previously noted, protein needs actually increase with exercise and calorie restriction, so it is best to calculate your protein needs based on total body weight. If seeking to maintain weight, current body weight can be used to estimate protein needs, while target weight is best used to estimate protein needs if the individual is looking to lose weight.

Protein Calculation Example

If Jane Smith currently weighs 170 pounds and is looking to optimize her health, she should aim for 0.54 to 0.7 grams of protein per pound body weight per day, therefore, her recommended protein intake would be calculated by:

170 lbs x 0.54 to 0.7g/lb = 92 to 119 grams of protein per day

If Jane Smith currently weighs 170 and is looking to lose weight with a target weight of 150 pounds, she should aim for 0.7 grams of protein per pound of target body weight per day, therefore, her recommended protein intake would be calculated by:

150 lbs x 0.7g/lb = 105 grams of protein per day

If Jane Smith currently weighs 170 and is looking to build muscle, she should aim for 0.7 to 1.0 grams of protein per pound body weight per day, therefore, her recommended protein intake would be calculated by:

170 lbs x 0.7 to 1.0 g/lb = 119 to 170 grams of protein per day

Protein Requirements Will Change Over Time

Another thing that is important to keep in mind when it comes to protein is that requirements will ebb and flow over time. The amount of protein you need today will likely not be the same as it will be 5 years from now nor will it be the same as it was 5 years ago. Depending on your future weight, activity level, and goals, you may require more or less protein than you currently do.

Protein Needs FAQs

How much protein do women need?

Current evidence does not suggest different protein needs for men and women. Protein requirements are dependent on size and goals, regardless of sex, therefore, the amount of protein women need is dependent upon their weight and health goals (17, 18). The recommended daily protein intake for women for optimizing health is 1.2 to 1.6 g/kg (0.54 to 0.7 g/lb) body weight per day and may be higher for women looking to lose weight, gain muscle, or female athletes.

How much protein do I need to lose weight?

The recommended protein intake to lose weight is a minimum of 1.6 g/kg (0.7 g/lb) of body weight per day.

How much protein do I need to lose weight and build muscle?

The recommended protein intake to maximize muscle gain and muscle retention while dieting to 1.6 to 2.4 g/kg (0.7 to 1.1 g/lb) of body weight per day.

How much protein do I need when bulking?

The recommended protein intake to build muscle while bulking is 1.6 to 2.2 g/Kg (0.7 to 1.0 g/lb) of body weight per day.

Is 100 grams of protein a day enough?

Everyone has different protein requirements, so “enough” protein depends on the individual and their specific goal. For some, 100 grams will be plenty, while others will require more.

Is 200 grams of protein a day too much?

“Too much” protein is relative to the individual and their goal. Larger individuals with muscle-building goals or athletic performance goals may require more than 200 grams of protein per day, while smaller individuals with general health goals may require much less.

Do protein shakes count towards my protein intake?

Yes, protein shakes contribute to your total daily protein intake. A typical scoop of protein powder contains between 20 to 30 grams of protein per serving, which contributes towards your daily protein target.

How much protein should you have per meal?

While there are some muscle-building benefits to feeding windows and distribution of protein throughout the day, for the general population, meeting optimal total daily protein intake is more important than how it’s broken down across your meals. The body can handle very high and low-protein meals, so do what works best for you.

Is protein bad for the kidneys?

The persistent narrative that protein is bad for the kidneys is largely unfounded and, with the exception of preexisting kidney disease, there does not appear to be any risk with higher protein consumption (19).

Tips to Meet Required Protein Intake

While determining optimal protein may be as simple a completing a calculation, ensuring that you are consuming adequate protein per day can be a little more difficult in practice. Although there are many ways to increase your protein intake, here are a few things to consider.

  • Identify your go-to protein sources. Protein can be found in plant and animal foods and figuring out what your favorites are can help to make reaching your protein intake much easier. Be it animal sources such as beef, turkey, chicken, seafood, eggs, Greek yogurt, cottage cheese, or other dairy products, or plant-based sources such as tofu, beans, lentils, or nuts, having a few cooked and ready or no-cook protein sources waiting for you in the fridge can help to ensure that you’re reaching for high-protein foods.
  • Consume a source of protein at every meal. Including a source of protein in every meal is a great way to strategically distribute your protein intake throughout the day. Consuming a portion of plant or animal protein at every meal not only helps to meet your recommended daily allowance for protein but helps to ensure you are consuming more well-balanced meals overall.
  • Ensure your portion size is large enough. When including a portion of protein in your meals, ensure that your portion size is large enough. While weighing your food will always be the most precise option, using the hand portion size method is an easy and effective tool that can help you ensure you are eating enough protein.
  • Supplement as needed. Protein powders are also a great way to increase your protein intake. While it is best to prioritize protein from whole food first, if you struggle to hit your daily protein target you can supplement with a plant-based or whey protein powder. Learn how to choose the best protein powder for your goals and the many ways to use protein powder.

So, how much protein do you need per day?

The exact amount of protein you need per day depends on your size and your health goals. Individuals looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 g/kg body weight per day, while individuals with weight loss goals, body composition goals, or athletic performance goals may require more.

The Bottom Line

Protein is a macronutrient composed of amino acids, nine of which are essential and cannot be produced by the body, so they must be consumed through food.

While the current RDA for protein is 0.8 grams per kilogram of body weight per day, a growing body of evidence suggests that the required protein for optimizing health is much higher. The exact amount of protein required depends on the individual and their goals and can range between 1.2 to 2.2 grams per kilogram of body weight per day.

By creating balanced meals with an adequately sized portion of protein you will be better able to reach your optimal daily protein intake. If you are confused about how much protein you need for your personal goals, it is best to work with a registered dietitian to determine what is best for you.

Blended Baked Oats

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These healthy blended baked oats are a cross between a bowl of oatmeal and a blueberry muffin and are absolutely delicious! Moist, fluffy, and full of flavor, these baked oats are an easy breakfast or meal prep idea that is perfect for busy weekday mornings.

Two ramekins of blended baked oats on a cutting board with fresh blueberries

If you’re on TikTok or Instagram, you’ve likely seen videos of the viral blended baked oats going around. From chocolate chip to carrot cake to pumpkin, it seems like everyone is giving blender baked oats a try, so I decided to jump in the mix and, let me tell you, they did not disappoint!

[adthrive-in-post-video-player video-id=”CiopAa4b” upload-date=”2023-03-07T18:49:43.000Z” name=”Blended Baked Oats” description=”Learn how to make blended baked oats with this easy recipe! This blueberry-filled, cake-like breakfast is healthy and filling.” player-type=”collapse” override-embed=”false”]

While similar to classic baked oats, which I’m a huge fan of and have shared many baked oats recipes before, blended baked oats are super easy to make – just blend, bake, and enjoy! So, if you’ve yet to hop on the blended oats train, I highly suggest you give it a try. Not only are they delicious and nutritious, but once you get the base recipe down you can mix up the flavors, fillings, and toppings any way that you like.

What are blended baked oats?

Blended baked oats are made by grinding rolled oats in a blender to create oat flour, which is combined with a banana, egg, milk, and leavening agents to create a moist, fluffy, muffin-looking, cake-like breakfast that is absolutely delicious.

Rolled oats, egg, banana, milk, vanilla extract, baking powder and maple syrup on a white background

What You’ll Need

You will need the following ingredients to make this baked blended oats recipe:

  • Rolled Oats: Old-fashioned rolled oats or quick oats will work best, unfortunately, steel-cut oats will not work for blender baked oats.
  • Banana: To add moisture and texture, the riper the banana the better.
  • Milk: You can use any type of milk you like.
  • Egg: To add a bit of protein and ensure the oats are fluffy.
  • Maple Syrup: To add a bit of sweetness. You can use honey if you prefer or omit it completely if you like.
  • Baking Powder: To lighten the texture and help the oats rise.
  • Salt: To season and activate the leavening agent.
  • Vanilla Extract: To enhance the flavors.
  • Blueberries: To add more fiber, flavor, and color to the baked oats. See the section below for other filling and flavor options.

In addition to the above, I like to serve my baked blended oats with a dollop of Greek yogurt to post the protein content of my breakfast.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, just be sure to use certified gluten-free oats.

To Make them Dairy-Free: Swap the milk for almond milk or oat milk.

To Make them Vegan: Swap the milk for a cup of almond milk, coconut milk, or oat milk, and swap the egg for a flax egg.

Rolled oats, egg, banana, milk, vanilla extract, baking powder and maple syrup in a blender
Rolled oats, egg, banana, milk, vanilla extract, baking powder and maple syrup blended into a batter in a blender

How to Make Blended Baked Oats:

Making baked blended oats is incredibly easy and only requires 3 simple steps:

  1. Blend: Add the ingredients to a blender and blend until a smooth batter is formed.
  2. Pour: Pour the batter into small ramekins.
  3. Bake: Transfer the ramekins to the oven to bake until fluffy and golden.

That’s it! Once the oats have been baked, they can be served immediately or covered and stored in the fridge or freezer.

Batter in a two ramekins on a white background
Batter with blueberries in two ramekins on a white background

Red’s Nutrition Tip

While these baked oats might look and taste like cake, they are, in fact, a healthy breakfast and a fun way to mix up your morning oatmeal! This recipe is a good reminder that healthy eating doesn’t need to be boring or bland, and a little creativity in the kitchen goes a long way when it comes to creating a sustainable, healthy, and balanced diet and lifestyle.

Other Flavors

While I opted to go the blueberry route with my recipe, you can flavor blended baked oats any way that you like. Once you’ve got the base recipe down, you can add any mix-ins you like, other flavor options could include:

  • Carrot Cake: Add shredded carrots, chopped walnuts, raisins, and cinnamon.
  • Chocolate Peanut Butter: Add cocoa powder, chocolate chips, and peanut butter.
  • Apple Cinnamon: Add chopped apple and cinnamon.
  • Pumpkin Pie: Swap the banana for pumpkin puree and add pumpkin pie spice mix.

In addition to the above, you can also add toppings to boost the protein, fiber, and fat content of the meal.

  • To boost the protein, top the oats with yogurt, Greek yogurt, skyr, or cottage cheese.
  • To boost the fiber, top the oats with additional blueberries, strawberries, chopped apples, or other fruit of your choice.
  • To boost the fat, add chopped nuts, drizzle your oats almond butter, or peanut butter, or top them with a bit of full-fat dairy, such as yogurt or milk.
Ramekin with baked blended oats topped with Greek yogurt and blueberries

FAQs

Are blended oats healthy?

Yes! Blended oats are made of whole foods and are a good source of fiber and complex carbohydrates. The process of blending oats, along with other ingredients, does not diminish the nutritional value in any way.

Do blended oats have a banana flavor?

While it is not overpowering, blended oats do have a slight banana flavor.

Can you make blended baked oats without banana?

If you’d prefer to omit the banana, you can swap it for 1/2 cup of pumpkin puree or 1/2 cup of applesauce.

Can you make blended baked oats in the microwave?

Yes, simply puree all the ingredients in the blender and pour the batter into ramekins, as outlined in the instructions below, and then cook them in the microwave for 3-5 minutes until they have risen.

How to make blended baked oats for one?

Simply cut the recipe in half and transfer the batter to one ramekin and bake as per instructions. You can also make the double serving and store the second portion in the fridge or freezer.

Ramekin with baked blended oats with a spoon

Storage + Reheating

To Store: Allow baked oats to cool completely, cover with a lid or plastic wrap, and store them in the fridge for up to 4 days.

To Freeze: Once cooled, cover the ramekins with a lid or cover them with plastic wrap and place them in a freezer-safe bag, and store in the fridge for up to 3 days.

To Reheat: The oats can be reheated in the oven at 350°F for 5-10 minutes or in the microwave for 1-2 minutes. Ensure the oats are completely thawed before reheating.

More Baked Oats Recipes:

Moroccan-Inspired Chicken Couscous Skillet

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Ready in 30 minutes, this one-pan Moroccan-inspired chicken couscous recipe is quick and easy to make, and full of flavor. Serve it with a side of steamed vegetables for a healthy and well-balanced weeknight dinner.

Cooked chicken and couscous in a cast-iron skillet with Moroccan spices and fresh herbs

I don’t know about you, but I love a one-pan dish! Not only does it allow for fewer dishes but cooking the ingredients in the same pan elevates the flavors of any dish.

[adthrive-in-post-video-player video-id=”1JMpMKYB” upload-date=”2023-03-01T18:16:01.000Z” name=”Moroccan-Inspired Chicken Couscous Skillet” description=”Filled with Moroccan spices, this one-pan chicken couscous recipe is full of flavor. Serve it with vegetables and lemon for a balanced meal.” player-type=”collapse” override-embed=”false”]

In this particular recipe, by cooking the couscous in the same pan used to cook the chicken, the couscous absorbs the juices and spices from the chicken, which seasons and moistens the couscous, without adding extra oil or fat, and enhances the Moroccan-inspired flavors of the recipe. Not to mention, it adds some color too!

Ingredients for a chicken and couscous recipe including chicken breasts, couscous, garlic, shallot, paprika, cumin, coriander, salt, turmeric, cinnamon, lemon, mint and parsley

Ingredients: What You’ll Need

You’ll need the following ingredients to make this Moroccan-inspired recipe:

  • Chicken: The recipe calls for chicken breasts as the, however, you can use boneless chicken thighs if you like.
  • Couscous: The use of Moroccan couscous made with semolina flour enhances the North Africa-inspired flavors of this dish. If you prefer to use Israeli couscous or pearl couscous, you’ll need to extend the oven cooking time as it takes longer to cook.
  • Onion and Garlic: To add some flavor to the couscous. While the recipe calls for a shallot you can use a small onion instead.
  • Spices: This recipe uses a lot of spices to add a lot of flavor to the chicken and the couscous. You’ll need paprika, cumin, coriander, ginger, turmeric, and cinnamon.
  • Chicken Broth: To cook and flavor the couscous.
  • Olive Oil: To cook the chicken and add moisture to the couscous.
  • Fresh Herbs: A bit of fresh mint and fresh parsley or cilantro to finish the dish and balance out the spices.
  • Lemon: A squeeze of fresh lemon juice to finish and balance the flavors.

Dietary Adaptions

To Make it Gluten-Free: Swap the couscous for quinoa.

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

Seared chicken breasts in cast iron skillet with Moroccan spices
Couscous, onion, and garlic in cast iron skillet

How to Make Chicken Couscous

While this recipe requires multiple ingredients and may appear a little fancy or difficult to make, I can assure you it’s not! In a few simple steps, you can easily create a flavor-packed 30-minute meal with chicken and couscous. Here’s what you’ll do:

  1. Season the chicken. Begin by coating the chicken in the Moroccan-inspired spice mixture.
  2. Sear the chicken. Add the chicken breasts to a skillet and sear them on both sides.
  3. Spice the couscous. Add the couscous to the skillet with the remaining spices and broth.
  4. Add the chicken to the couscous. Return the chicken to the pan with the couscous.
  5. Cook the skillet. Place the skillet in the oven and bake until the couscous is fluffy, and the chicken is cooked through.
  6. Sprinkle with fresh herbs. Once the chicken and couscous are cooked, sprinkle the skillet with mint and cilantro.

Once cooked, the skillet can be served immediately on its own, with a side of vegetables, or a simple green salad.

Couscous and broth in cast iron skillet
Couscous and chicken breasts with Moroccan spices in cast iron skillet

Red’s Nutrition Tip

While I designed this recipe as a one-pan recipe for easy weeknight meals, it works really well as a meal prep option too! Once cooked, divide the couscous and chicken evenly across containers, add veggies of your choice (I like to add broccolini), and store it in the fridge and enjoy it for healthy lunches or dinners for days to come.

FAQs

Is couscous healthier than pasta?

While some people are confused as to whether couscous is healthy or not, couscous is in fact a healthy form of pasta made from semolina flour and provides a source of complex carbohydrates to any well-balanced meal. Much like all pasta, couscous is healthy and can be included in a healthy diet.

Is couscous better for you than rice?

While rice is a whole grain and couscous is a form of pasta made from flour, both rice and couscous are sources of carbohydrates and fiber and can be included in a healthy diet. Once is not healthier than the other, they are simply different.

Is couscous good for losing weight?

Yes. When consumed within a calorie deficit, couscous is a relatively inexpensive, filling, and healthy food that can help to support a goal of weight loss.

Close up of cooked chicken with Moroccan spices and couscous in cast iron skillet with fresh mint and parsley

What to Serve with Chicken and Couscous

This chicken couscous recipe is filled with protein, complex carbohydrates, and healthy fats, so pairing it with some vegetables can help to add some fiber and micronutrients. I would recommend steamed or roasted:

  • Broccoli
  • Broccolini
  • Asparagus
  • Green Peas
  • Carrots
  • Zucchini

Although I didn’t add any, a sprinkle of feta cheese on top would add additional flavor, a creamy texture, a cool contrast to the spices, and add some healthy fats and a bit more protein at the same time.

Bowl of golden couscous with sliced chicken with Moroccan spices and broccolini

Storage + Reheating

To Store: Allow the chicken and couscous to cool completely, then transfer to airtight containers, and store in the fridge for up to 4 days.

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

To Reheat: Place the chicken and couscous in an oven-proof dish and warm in the oven at 350°F for 10-15 minutes. Leftovers can also be reheated in a microwave-safe dish in the microwave for 2-3 minutes. Allow leftovers to thaw completely before reheating.

More Chicken and Couscous Recipes:

Skyr vs Greek yogurt: Which is Healthier?

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For years, Greek yogurt has been the hot product in the dairy aisle; however, recently, skyr has risen in popularity in North America. From Siggis to Icelandic Provisions, there are several brands of skyr now available, but what exactly is it? Is skyr better than Greek yogurt? And which one has more protein? Here are the facts you need to know about skyr vs. Greek yogurt.

Skyr vs Greek Yogurt: Small bowl of skyr and Greek yogurt with spoons on a wood table comparing the color and texture.

Table of contents

What is the difference between Greek yogurt and skyr?

Skyr, pronounced skee-er, is a traditional Icelandic cultured dairy product. While skyr is known to have roots in Scandinavia, namely Norway, it has been part of Icelandic cuisine for more than a thousand years. While often compared to Greek yogurt and referred to as Icelandic yogurt, skyr is not yogurt. In fact, technically speaking, skyr is closer to cheese than yogurt.

Both skyr and Greek yogurt are dairy products made from milk using live bacterial cultures, most commonly Lactobacillus bulgaricus and Streptococcus thermophilus; however, the difference between Greek yogurt and skyr is that skyr is made using rennet.

Skyr is made from cow’s milk by heating skim milk with live cultures and rennet, an organic substance that contains the enzyme rennin commonly used in cheesemaking. The live cultures added to the milk are taken from previous batches of skyr, often heirloom cultures thousands of years old, and turn the milk from a thin and watery product into a thick and creamy product. Once thickened, the whey is strained off, which makes it into an even thicker product known as skyr (1).

Greek yogurt is also made by fermenting milk with live cultures; however, no rennet is added. Once the milk has fermented and thickened, it is strained to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt.

Another important difference between Greek yogurt and skyr is that yogurt is traditionally made using full-fat milk, while skyr is usually produced with skim milk. Although traditional Greek yogurt is made using full-fat sheep’s milk, most North American producers make Greek yogurt with cow’s milk, while skyr is always made with cow’s milk.

Skyr vs. Greek Yogurt Nutrition

While the exact nutritional values of skyr and Greek yogurt will vary depending on brand and milk fat content, both skyr and Greek yogurt are good sources of protein, with similar amounts of carbohydrates, low amounts of sugar, and varying amounts of fat. Here is a comparison of a 100-gram serving of plain skyr vs. plain 0% Greek yogurt vs. plain whole milk Greek yogurt (2, 3, 4).

Nutrition per 100 gramsSkyr 0% Greek Yogurt Whole Milk Greek Yogurt
Calories60 calories59 calories94 calories
Protein10.67 grams10.20 grams8.78 grams
Fat0.00 grams0.39 grams4.39 grams
Carbohydrates4.67 grams3.60 grams4.75 grams
Fiber0.00 grams0.00 grams0.00 grams
Sugar4.67 grams3.24 grams3.25 grams

Calories

Skyr and Greek yogurt contain a similar amount of calories. A 100-gram serving of skyr contains 60 calories, while a 100-gram serving of 0% Greek yogurt contains 59 calories, making them almost identical calorie-wise, while whole milk Greek yogurt contains 94 calories per 100-gram serving.

Protein

Skyr and Greek yogurt contain a similar amount of protein. A 100-gram serving of skyr contains 10.67 grams of protein, while a 100-gram serving of 0% Greek yogurt contains 10.20 grams of protein, and a 100-gram serving of whole milk Greek yogurt contains 8.78 grams of protein.

Fat

Greek yogurt typically contains more fat than skyr; however, it depends on the milk percentage of the Greek yogurt. A 100-gram serving of skyr contains 0 grams of fat, while a 100-gram serving of 0% Greek yogurt contains 0.39 grams of fat, and a 100-gram serving of whole milk Greek yogurt contains 4.39 grams of fat.

Carbohydrates

Skyr contains slightly more carbohydrates than Greek yogurt. A 100-gram serving of skyr contains 4.67 grams of carbohydrates, while a 100-gram serving of 0% Greek yogurt contains 3.60 grams of carbohydrates, and a 100-gram serving of whole milk Greek yogurt contains 4.75 grams of carbohydrates.

Fiber

Skyr, 0% Greek yogurt, and whole milk Greek yogurt do not contain any fiber.

Sugar

Skyr contains slightly more natural sugar than Greek yogurt. A 100-gram serving of skyr contains 4.67 grams of sugar, while a 100-gram serving of 0% Greek yogurt contains 3.24 grams of sugar, and a 100-gram serving of whole milk Greek yogurt contains 3.25 grams of sugar.

Note: Since Skyr is made with skim milk, 0% Greek yogurt was used for comparison purposes, along with whole milk Greek yogurt. The nutritional values of other fat percentages of Greek yogurt will vary.

Skyr vs Greek yogurt infographic comparing calories, protein, protein, fat, carbs, fiber, and sugar per 100 gram serving.

Other Differences to Consider

Here are some other factors to consider in the skyr vs. Greek yogurt debate.

Ingredients

Both skyr and traditional Greek yogurt are made with milk and live cultures; however, the production of skyr uses the additional ingredient of rennet; a set of enzymes that cheesemakers use to coagulate milk and separate solid curd from liquid whey (5). While rennet is a naturally occurring substance and is not unhealthy, it does not add any significant nutritional value.

Added Sugars

Plain skyr and plain Greek yogurt do not contain added sugar, as all sugars are naturally occurring; however, flavored versions will. The exact amount of added sugar will vary depending on brand and flavor, so it’s best to read the label to determine how much is added and opt for low-sugar options as much as possible.

Vitamins & Minerals

Both skyr and Greek yogurt are sources of various micronutrients, including vitamin B12, riboflavin (B2), selenium, calcium, phosphorus, zinc, pantothenic acid, vitamin A, and potassium (2, 3, 4). Generally speaking, skyr and Greek yogurt contain similar amounts of vitamins and minerals; however, Greek yogurt contains slightly more calcium than skyr and is often fortified with vitamin D. On average, skyr contains less cholesterol per serving than Greek yogurt.

Lactose

Both skyr and Greek yogurt are made from cow’s milk, which contains lactose; however, skyr contains less lactose than yogurt. The extensive straining process used to make skyr removes more of the whey; the lactose-containing, liquid by-product after the curdling of the milk, which removes roughly 90% of the lactose in skyr (6, 7). For this reason, many brands of skyr can be suitable for people with mild lactose intolerance problems.

Probiotics

Both skyr and Greek yogurt are fermented products made with bacterial cultures, and the probiotics in skyr are similar to those in regular and Greek yogurt.

Taste

Much like Greek yogurt, skyr has a slightly sour taste; however, it has a much milder or less tangy flavor than yogurt.

Texture

Skyr has a much thicker texture than Greek yogurt and a slightly creamier consistency.

FAQs

Is skyr yogurt fattening?

No. Skyr, like any food, is not inherently fattening. In fact, skyr is a low-fat, high-protein food that can be included in a healthy and balanced diet regardless of health goals.

Is skyr better than Greek yogurt for weight loss?

Both skyr and Greek yogurt can equally support weight loss. The high protein content of skyr and yogurt can help to increase satiety signals and, when consumed within a calorie deficit, both foods can support weight loss and fat loss.

Is skyr good for your gut?

Yes, skyr contains beneficial bacteria, known as probiotics, which have been shown to support gut health.

Does skyr have more probiotics than regular yogurt?

Skyr and Greek yogurt have very similar amounts of probiotics.

So, is Skyr or Greek yogurt better?

Skyr and Greek yogurt are both good sources of protein, vitamins, minerals, and probiotics. Compared gram per gram, skyr contains slightly higher levels of protein, carbohydrates, and sugar, while Greek yogurt contains slightly more fat. Nutritionally speaking, one is not better than the other; they are simply different dairy products that offer similar nutrient density and health benefits.

The Bottom Line

Both skyr and Greek yogurt are fermented dairy products. Greek yogurt is made by fermenting milk with bacterial cultures, while skyr includes the additional step of adding rennet to the milk and bacteria, making it more similar to cheese than yogurt. While skyr contains slightly less lactose, skyr and Greek yogurt provide a similar amount of protein, calories, and probiotics per serving. Both foods can be enjoyed for breakfast or snacks on their own, in smoothies, with granola and berries, or used in baked goods and desserts.

Spicy Peanut Tofu Meal Prep Bowls

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Covered in a spicy peanut sauce, these tofu meal prep bowls are full of flavor and easy to make. Whip them up on a Sunday and you’ll have healthy, high-protein, vegetarian meals for the week!

Glass containers with rice, vegetables, tofu and peanut sauce

If you’ve never made meal prep tofu, I highly suggest you give these bowls a try. Not only is tofu easy to meal prep but the combination of crispy tofu bites, sticky rice, and salty and spicy peanut sauce creates a flavor-packed bowl that can be enjoyed for lunch or dinner and is sure to hit the spot.

What You’ll Need

Here are the ingredients you’ll need to make this easy tofu meal prep recipe with peanut sauce, veggies, and rice:

  • Tofu: The primary vegetarian protein source in these bowls. Be sure to use firm or extra-firm tofu for the best texture.
  • Rice: To bulk up the bowls and add a source of complex carbohydrates. I used white rice, but you can use brown rice if you prefer.
  • Vegetables: To add some color and fiber. I used broccoli and red bell pepper, but you can use any vegetables you like.
  • Peanut Butter: To make the peanut sauce. I recommend using natural peanut butter, as the maple syrup adds some sweetness to the sauce. Feel free to use smooth or crunchy peanut butter.
  • Soy Sauce: To season the sauce. Swap it for tamari or coconut aminos if you need to make it gluten-free.
  • Rice Vinegar: To balance the flavors. Use lime juice if you don’t have rice vinegar.
  • Sriracha: To add a bit of spice to the peanut sauce, feel free to add more or use any hot sauce you like.
  • Maple Syrup: To add a hint of sweetness and balance the salty flavors. You could also use brown sugar.
  • Garlic and Ginger: To add some fragrance and flavor. Although fresh ginger root and garlic cloves work best, you can use garlic powder and ginger powder if needed.
  • Cornstarch: To add some texture and crispiness to the tofu.

In addition to the above, you’ll also need some olive oil, salt, and pepper. You can toppings in the form of green onion, cilantro, lime wedges, peanuts, and sesame seeds if you like.

Dietary Adaptions

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

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

To Make it Vegan: No adaptations are needed, the recipe is vegan.

To Make it Peanut-Free: Swap the peanut butter for almond butter and peanuts for almonds.

To Make it Low-Sodium: Use low-sodium soy sauce and salt-free peanut butter.

Cooked rice, peanut sauce, crispy tofu, and roasted vegetables on a sheet pan

How to Meal Prep Tofu

Here’s how you’ll meal prep the tofu:

  1. Press the tofu. Begin by pressing and draining the tofu to remove as much excess water as possible.
  2. Cut the tofu. Once pressed, slice the tofu into even bite-size cubes.
  3. Prep the tofu. Drizzle the cubed tofu with cornstarch, salt, and oil.
  4. Bake the tofu. Place the prepared tofu on a baking sheet and bake until golden and crispy.
  5. Cook the rice. While the tofu is cooking, cook the rice.
  6. Cook the veggies. Add the veggies to the baking sheet with the tofu halfway through and allow them to bake until tender and slightly crispy.
  7. Make the sauce. Add all the peanut sauce ingredients to a bowl and whisk until well combined.
  8. Combine the bowls. Once the tofu, rice, veggies, and sauce are ready, portion everything into meal prep containers and then allow them to cool completely before storing them in the fridge.

Although I opted to use spicy peanut sauce on these tofu meal prep bowls, once you get the concept down you can add any sauce you like to the tofu. For example, a teriyaki sauce, honey garlic sauce, or sesame sauce, like the one used in these sesame tofu bowls, would all work very nicely.

Red’s Nutrition Tip

Tofu is a source of vegetarian protein that keeps well in the fridge once cooked and, therefore, works well for meal prep. While there are many ways to cook tofu, and many will argue about what is the healthiest way to cook tofu, steaming, grilling, baking, and roasting tofu are all equally nutritious and delicious ways to cook tofu.

Spicy Peanut Tofu Meal Prep Bowls

Tofu Meal Prep FAQs

Can you cook tofu ahead of time?

Yes. Cooked tofu keeps really well in the fridge, so it works well as a meal prep idea. Simply store the tofu on its own or in meal prep containers in the fridge for up 5 days or in the freezer for up to 3 months.

Can you prep tofu for the week?

Tofu is a great meal prep option because it keeps well in the fridge. While it may not last an entire 7-day week, it will last several days, so you can use it for several meals during the week.

Is it ok to eat cold cooked tofu?

Yup! Cooked tofu can be eaten hold or cold. So, if you don’t have access to a microwave, you can easily enjoy these meal prep tofu bowls cold.

Tofu Meal Prep Bowls

Storage + Reheating

To Store: Allow the bowls to cool completely and then store them in airtight containers in the fridge for up to 5 days.

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

To Reheat: The bowls can be reheated in the microwave for 2-3 minutes. If using frozen bowls, ensure that they are completely thawed before reheating.

More Meal Prep Tofu Bowls:

Butternut Squash Mac and Cheese

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This one-pot butternut squash mac and cheese is easy to make, delicious, and a great way to add more veggies to your diet. Whether you’re enjoying it as a main course or a side dish, this tasty recipe is something the whole family is sure to love and a little something that you can add to your healthy comfort food recipe repertoire.

Butternut Squash Mac and Cheese

Butternut squash in mac and cheese? Yes, you read that right. Although it’s not traditional, or anything like boxed mac and cheese, the soft, sweet, orange flesh of winter squash makes a lovely addition to a cheese sauce. Not only does the squash puree make the mac and cheese extra rich and creamy, but it also adds a lovely boost of fiber and micronutrients, which is something that we can all use a little more of.

What You’ll Need

You’ll need the following ingredients to make my fiber-packed mac and cheese:

  • Butternut Squash: You can buy a whole butternut squash, peel and cut it yourself, buy pre-cubed squash, or use frozen butternut squash, see the note below.
  • Short-Cut Pasta: You can use any variation of short-cut pasta you like, such as gomiti or elbow macaroni, cavatappi or corkscrew pasta, conchiglie or shell pasta, penne, or fusilli. I used pipe rigate, also known as small snail pasta, for my recipe. You can also use whole wheat pasta if preferred.
  • Cheese: I think a combination of sharp cheddar cheese and gruyere provides the best texture and flavor. If you can’t find gruyere cheese you can replace it with additional cheddar, just make sure you use the good stuff since cheese is the star of this mac and cheese show.
  • Butter: To add some creaminess and fry the sage.
  • Milk: To help create the cheese sauce, whole milk or 2% milk work best.
  • Onion Powder: To add some flavor.
  • Garlic Powder: To add a bit more flavor.
  • Salt: To season the dish.
  • Fresh Sage: While optional, fresh sage helps to elevate the flavors and make a great topping to the dish.

While optional, you can also add a pinch of smoked paprika for additional flavor and color.

Dietary Adaptions

To Make it Gluten-Free: Use short-cut gluten-free pasta instead of wheat-based pasta.

Ingredients for butternut squash mac and cheese.

How to Make Butternut Squash Mac and Cheese

Once you’ve got the ingredients, here’s how you’ll assemble them:

  1. Roast the squash. Roasting the squash adds a depth of flavor. (If you want to skip this step, you can use a can of squash puree.)
  2. Puree the squash. Blend the squash into a rich and creamy puree.
  3. Boil the pasta. Cook the pasta to your liking, I think al dente is best.
  4. Fry the sage (optional). While this isn’t a must, it really does elevate the flavors.
  5. Make the sauce. Mix the butter, spices, squash, milk, and cheese to make the quintessential butternut squash cheese sauce.
  6. Mix the pasta and sauce. Once the sauce is ready, gently fold in the pasta, until well combined, smooth, and creamy.

And that’s it! If you like breadcrumbs on your make and cheese (it’s just not my thing), simply add the completed dish to a large baking dish, sprinkle with breadcrumbs, and bake in the oven at 350°F for 10-15 minutes until golden and crispy.

Cheese Sauce Troubleshooting:

  • If your cheese sauce is too thick, you can thin it with a bit of additional milk.
  • If your cheese sauce is too thin, you can thicken it with a bit of all-purpose flour.
Roasted butternut squash for mac and cheese.

Red’s Nutrition Tip

If you think pasta is unhealthy, think again! Pasta is a healthy food, that has been consumed across cultures for thousands of years, and a source of complex carbohydrates and fiber that can be included in a healthy and balanced diet along with proteins, fats, and nutrients.

One-pot butternut squash mac and cheese

What does butternut squash mac n cheese taste like?

Mac and cheese with butternut squash tastes very similar to regular mac and cheese with a slightly sweeter and nuttier taste. While the flavor is slightly different, the texture is essentially the same.

Is it better to boil or roast butternut squash for mac and cheese?

Many squash mac and cheese recipes will call for boiling the squash for the sauce, but roasting it provides much more flavor. Although boiling the squash is quicker, you will lose flavor, texture, and a little nutrition in the process, so it’s well worth the extra time and effort for the flavor roasting the squash will provide.

Can I use frozen butternut squash?

Yes. Simply add the frozen butternut squash to the baking sheet and cook as per the directions. You may need to add an additional 5 minutes or so to ensure the squash is fully cooked through, just use a fork to check for doneness and add additional cooking time as needed.

Can I use another type of squash?

Yes, you can easily substitute the butternut squash for another type of hard winter squash, such as buttercup, acorn, or hubbard squash. Just don’t use spaghetti squash as the texture is not the same.

Healthy mac and cheese with butternut squash in a bowl

What to Serve with Squash Mac and Cheese

This mac and cheese is rich in carbohydrates and fat, with a decent amount of fiber, so pairing it with protein and additional veggies can make it a more balanced meal.

To add protein: Serve it with roasted, grilled, or baked chicken, such as my lemon paprika chicken, a bit of sausage, or steak.

To add vegetables: Serve it with steamed or roasted broccoli, asparagus, green peas, or spinach, or add them right into the dish.

Healthy butternut squash with mac and cheese

Storage + Reheating

To Store: Allow the mac and cheese to cool completely, then transfer to airtight containers and store in the fridge for up to 3 days.

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

To Reheat: This squash mac and cheese is best reheated in a pan or pot on low heat. Simply add the leftovers to the pot with a little bit of water or milk and warm, stirring consistently and adding additional milk or water as needed, until the sauce is smooth and creamy. Alternatively, it can be reheated in the microwave in a microwave-safe container for 1-2 minutes. If frozen, be sure to thaw before reheating.

More Butternut Squash Recipes:

What is a Calorie Deficit?

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Trying to lose weight but confused about calories? I can assure you that you are not alone. While the concept of creating a calorie deficit may seem simple in theory, “just eat less and move more”, it can be difficult to understand and implement in practice. So, here is everything you need to know; what is a calorie deficit, how it works, how to create it, and how to use it to support healthy weight loss.

What is a Calorie Deficit?

Table of contents

What is a calorie?

A calorie is a unit of measurement. Calories are used to measure the amount of energy that a food or beverage provides, as well as the amount of energy the body expends. Calories are essential to human health as the calories, or energy, we consume allow the body to function. Calories enable basic metabolic and cellular functions, including vital organ function, brain function, and digestion, as well as general daily movement and exercise.

According to the US dietary guidelines, the average adult male requires 2,500 calories per day, while the average adult female requires 2,000 calories per day (1). These values will vary from one individual to the next based on factors such as sex, height, age, body composition, exercise, and activity level.

Understanding Energy Balance

Given calories is another word for energy, energy balance is the balance of calories consumed compared to calories expended. Energy balance is the difference between calories “in” via food and beverage and calories “out” via the body’s daily energy requirements.

Calories in refers to the number of calories you get from the food you eat and beverages you drink.

Calories out refers to the number of calories your body burns, also known as your total daily energy expenditure (TDEE), which is composed of basal metabolic rate (BMR), thermic effect of food (TEF), exercise activity thermogenesis (EAT), and non-exercise activity thermogenesis (NEAT) (2). Total daily energy expenditure or TDEE is often referred to as the metabolism.

Your energy balance or the difference between calories in vs. calories out, which is defined by the laws of thermodynamics, determines whether body weight is lost, gained, or remains the same (3).

To maintain general health and stable weight, the energy we put into our bodies (calories in) must be the same as the energy we use through normal bodily functions and physical activity (calories out).

To gain weight, the energy we put into our bodies (calories in) must be greater than the energy we use through normal bodily functions and physical activity (calories out), also known as a calorie surplus.

To lose weight, the energy we put into our bodies (calories in) must be less than the energy we use through normal bodily functions and physical activity (calories out), also known as a calorie deficit.

Energy balance infographic comparing energy intake vs. energy expenditure

What is a calorie deficit?

A calorie deficit occurs when you have a negative energy balance, which occurs when you take in fewer calories than you expend. Put simply, a calorie deficit is created when calories in are less than calories out.

Calorie Deficit = Calories In < Calories Out

When you eat or drink, you put energy into your body. Your body then uses this energy to perform its daily functions required by your TDEE, and any excess energy is stored as glycogen or body fat to use later (4). By consuming fewer calories than your body needs and, therefore, creating a calorie deficit, your body will turn to stored energy, which is found in the form of body fat. As a result, you will lose weight.

What is a Calorie Deficit Infographic explaining the components of energy intake (calories in) vs. energy expenditure (calories out).

How much of a calorie deficit do you need to lose weight?

As a rule of thumb, to lose one pound of fat you need to create a calorie deficit of approximately 3,500 calories (5). Meaning, to create one pound of fat loss your energy expenditure (calories out) must exceed the energy you consume via food and beverage (calories in) by 3,500 calories.

Given that the average adult male requires 2,500 calories per day and the adult female requires 2,000 calories per day, creating a 3,500-calorie deficit in one day is near impossible. Rather, a deficit of 3,500 calories to lose one pound of fat is accumulated over time by making smaller calorie deficit contributions. For example, if Jane Doe creates a deficit of 350 calories per day for 10 days, she would accumulate a calorie deficit of 3,500 calories and, ultimately, lose one pound of fat.

To be clear, the 3,500-calorie concept should be used as a rough guideline, mostly for the purposes of education, as it’s not a perfect science. Unfortunately, the mathematical model does not represent the metabolic adaptation that occurs in response to weight loss and how a deficit may need to be adjusted over time as body mass decreases and metabolic adaptation occurs (5).

However, while the “3,500 calorie deficit = 1 pound of fat loss” guideline is not a perfect mathematical equation, the law of thermodynamics still stands – a calorie deficit is required for weight loss. More energy must be expended than consumed for weight loss to occur, and the size of the deficit and the length of time it is maintained will determine how much weight is lost.

Infographic displaying examples of various ways you can create a calorie deficit over the course of one week.

How big should my calorie deficit be?

A healthy deficit calorie can range anywhere from 10% – 30% of your total daily energy expenditure or TDEE. The smaller the deficit the slower fat loss will be and the larger the deficit the faster fat loss will be, however, bigger is not always better. The ideal deficit size is dependent upon the individual, the situation, and the goal.

Small Deficit: A small calorie deficit ranges between 10% – 15% below maintenance calories. A small deficit can be achieved with small changes, which typically feel less intrusive and easier to adhere to long term. It’s also less likely to have a counter-regulatory effect on metabolic rate and hinder athletic performance or training. However, given its small size, fat loss progress will be slower, and a higher degree of tracking precision is required as there are smaller margins for error.

Moderate Deficit: A moderate calorie deficit ranges between 20% – 25% below maintenance calories. A moderate deficit allows for more food flexibility and less tracking precision than a small deficit given it has larger margins for error. The larger deficit also allows for faster fat loss progress and, therefore, has a short diet timeline. However, it can feel more restrictive and is more likely to impact athletic performance and have a counter-regulatory response on metabolic rate.

Large Deficit: A large calorie deficit is 25% or more below maintenance calories. This deficit will yield the quickest results and is very useful for individuals with a limited time frame. However, it can feel very restrictive, as has very limited food flexibility, is most likely to induce intense feelings of hunger, and is far less sustainable and, therefore, has decreased long-term adherence. Additionally, a large deficit is very likely to negatively impact athletic performance and most likely to create a counter-regulatory response on metabolic rate, especially when followed long term.

Generally speaking, a small calorie deficit of 10-15% below maintenance calories is recommended as a starting deficit for the average person. While fat loss progress may be slower, it is far less restrictive, easier to adhere to, more sustainable long term, and least likely to create metabolic adaptations. When working towards a fat loss goal, it is best to start with the minimum calorie deficit required to achieve fat loss and increase as needed based on results.

Infographic on the 3 step process to calculate a calorie deficit; determine your TDEE, choose your deficit size, determine your calorie intake for fat loss.

How do I figure out my calorie deficit?

STEP 1: Determine your baseline daily calorie needs.

Before determining how many calories you need for weight loss or fat loss, determine your total daily calorie needs for general health and weight maintenance. Also known as your TDEE, this is the total number of calories you need to consume per day to maintain your current weight.

Your TDEE can be calculated using the Mifflin-St Jeor formula, which estimates your basal metabolic rate, and then adjusted based on your activity level into account. This calculation considers your sex, age, height, weight, and activity level, and can be calculated by using an online calculator such as tdeecalculator.net. With that said, it’s important to note that this calculation is an estimate to help get you started, and adjustments may be required as you progress and/or metabolic adaptations occur.

STEP 2: Choose your calorie deficit size.

Once you’ve determined your TDEE, you can determine how big you want your calorie deficit to be. As noted, you do not need to create a big calorie deficit to lose weight; a deficit of 10%-15% is more than sufficient for sustainable weight loss and is much easier to maintain.

STEP 3: Calculate your daily calorie needs for fat loss.

Once you’ve determined the size of your deficit, you can determine your daily calorie needs for fat loss. This is done by multiplying your TDEE by your deficit percentage size and then subtracting the deficit from your TDEE.

  • TDEE x % Calorie Deficit = Daily calorie deficit
  • TDEE – Daily calorie deficit = Daily Calorie Needs for Fat Loss

Note: There are many online fat loss calorie calculators and apps that will do this calculation for you, this is simply an explanation of how the calculation is done.

STEP 4: Consider your macros (optional but beneficial).

When it comes to fat loss, a calorie deficit is the only essential requirement, however, considering macronutrient balance can be helpful. Also known as counting macros, the balance of protein, carbohydrates, and fats you consume can have an impact on your satiety levels and changes in body composition, specifically muscle mass. While counting calories and macros are beneficial for weight loss, consuming adequate protein can help to ensure you are maintaining lean muscle mass during fat loss phases, while consuming adequate protein and fiber can help to increase satiety signals and limit feelings of extreme hunger while in a calorie deficit.

Calorie Deficit Example

Here is an example of how to calculate a calorie deficit for the average adult American female (6).

Jane Doe’s goal is to lose fat, and her details are as follows:

  • Sex: Female
  • Age: 40
  • Height: 5’4
  • Weight: 171 pounds
  • Lifestyle: Office job
  • Activity Level: Moderate (3 x 45-minute HITT classes per week, 1 x 60-minute yoga class per week, 7 x 20-minute dog walk per day)

Based on Jane’s details and using an online calculator, her total daily energy expenditure (“calories out” per day) is estimated at:

TDEE = 2,217 calories

Given her goal is fat loss and she wants to do so in a sustainable way, it would be recommended that Jane select a fat loss deficit in the range of 10% – 15%, in which case, Jane has chosen to begin with a calorie deficit of 15%. Therefore, her recommended starting calorie intake for her fat loss goal would be:

TDEE x % Calorie Deficit = Daily calorie deficit

2,217 x 15% = 333 calories

TDEE – Daily calorie deficit = Daily Calorie Needs for Fat Loss

2,217 – 333 = 1,884 calories per day

Therefore, it would be recommended that Jane eat to a calorie target of 1,884 calories per day, providing her with an estimated calorie deficit of 333 calories per day, which would support a fat loss rate of roughly 1 pound of fat loss every 10-11 days (3,500 calories ÷ 333 calories/day = 10.51 days).

As Jane progresses, she can adjust her calorie deficit and daily calorie intake as needed based on her results by checking in every couple of weeks. For instance, if after 2 weeks she:

  • Gained weight, looks, or feels bigger, she could reduce her calories by an additional 5% – 10%.
  • Sees no change in weight or feels the same, she could reduce her calories by an additional 5%.
  • Lost weight and feels better, she can keep her calories the same.

This process of consistently checking in and analyzing her progress will allow her to make result-based decisions to support her goals.

Furthermore, if Jane wanted to increase her fat loss rate or take a more “aggressive” approach toward her fat loss goal, she could recalculate her caloric intake with a larger deficit, such as 20% or 25%, based on her same TDEE or new TDEE should she have lost weight.

How To Start a Calorie Deficit

While the math of calculating a calorie deficit may seem simple in theory, the act of implementing it in real life can seem a little more daunting. So, here are some simple steps on how to start a calorie deficit.

  • Calculate your calorie target. The first step is to determine your calorie deficit to determine your daily calorie target. This can be done using the methodology shared above or by using a calorie deficit calculator.
  • Use a tracking app. Once you’ve determined your calorie target, use an app to track your calorie intake. Calorie-tracking apps, such as MyFitnessPal or FatSecret are designed to help you track your calorie intake without doing complicated math. Please note, to ensure that your calorie tracking is accurate, you must weigh and/or measure your food. Unfortunately, it is almost impossible to accurately estimate food intake, therefore, weighing food portions is the only way to accurately track your calorie intake.
  • Be consistent. Consistency is king when it comes to a calorie deficit. Remember, fat loss occurs because of consistent calorie deficit contributions over the course of multiple days and weeks. For fat loss to occur, you need to remain in a calorie deficit consistently. If you’re in a calorie deficit for 3 days, in a surplus for 4 days, then back in a deficit for 2 days, then at maintenance for 2 days, and back in a surplus for 1 day, etc., it’s going to impede your progress and cause fat loss to take longer or not occur at all.
  • Check in and adjust as needed. As you progress, be sure to check in and adjust your calorie intake as needed based on your results. It’s important to keep in mind that calorie calculations are all estimates. Your body is the best coach you will ever have, so it’s important that you pay attention to it. Whether you’re losing weight too slowly, too quickly (yes, this can happen!), or not losing weight at all, weighing yourself and taking measurements of yourself regularly will allow you to make informed decisions and adjustments.
  • Prioritize exercise. In addition to controlling your food intake, it’s important that you prioritize exercise and activity to support a fat loss goal. Not only does exercise help to increase energy expenditure (calories out) but certain forms of activity, namely resistance training, can help to reduce the risk of muscle loss during a calorie deficit.

If you want support with creating a calorie deficit, it is best to work with a registered dietician or qualified coach to ensure that you are taking the best approach for your health and goals.

Infographic on how to adjust a calorie target as you progress on your weight loss journey; calculate the deficit, follow consistently for 2 weeks and increase, decrease or leave deficit the same based on results.

Can you create a calorie deficit without tracking calories?

While a calorie deficit is the one and only requirement for fat loss to occur, it is possible to create a calorie deficit without tracking calories. There are different strategies and lifestyle changes that you can implement into your daily routine to help ensure that you are creating a calorie deficit without tracking, weighing, or measuring food.

To use a financial analogy, if your goal is to save money, it is imperative that you ensure that you are making more money (“money in”) than you are spending (“money out”). One could argue that the most strategic approach to saving money would be to create a detailed budget and track every dollar you spend; if you earn $4,000 per month and budget to only spend $3,000 per month, you will save $1,000 per month.

However, one could also argue that focusing on changing your spending behaviors, without creating a detailed budget, could also help you save money. For example, if you only buy the groceries you absolutely need, stop dining out, cancel unnecessary subscriptions, refrain from buying new clothes, and only spend money on essentials, you could alter your spending behaviors in a way that would help you to save money. While these behavior changes are not as precise as a detailed budget or guarantee that you will save money, if designed strategically and implemented consistently, they have the potential to be great tools for saving money.

So, the same concept can be applied to fat loss. While tracking calories is arguably the most strategic and effective method for creating a calorie deficit, you can create one by simply adjusting food behaviors. From monitoring portion sizes to limiting liquid calories, creating balanced meals with protein and vegetables, increasing exercise, and limiting snacking, there are many different ways to restrict calorie intake and increase calorie expenditure to create a calorie deficit without counting calories.

Calorie Deficit FAQs

Here are some of the most asked calorie deficit questions:

Is a calorie deficit safe?

When used appropriately, a calorie deficit is a safe tool for weight loss. While it is not recommended that individuals remain in a calorie deficit for extended periods of time or use calorie deficits that are overly aggressive, using a small to moderate calorie deficit for the purpose of fat loss in an otherwise healthy individual is safe.

What does a 500 calorie deficit mean?

A 500 calorie deficit means that the individual is consuming 500 calories less than they are expending per day or that “calories out” exceed “calories in” by 500 calories. For example, if someone expends 2,200 calories in a day but only consumes 1,700 calories, they have created a calorie deficit of 500 calories.

How much of a calorie deficit to lose 1 pound a week?

Given that 1 pound of fat loss is equivalent to roughly 3,500 calories, to lose 1 pound of fat per week one would need to consume create a calorie deficit of 500 calories per day (-500 calories per day x 7 days of the week = -3,500 calories per week).

Are 1,500 calories a day enough?

When it comes to calorie intake, “enough” calories depends on the individual (sex, age, height, weight, and activity level) and their personal goals. In most cases, 1,500 calories will create a calorie deficit, however, it may be too restrictive and unsustainable to maintain. Moreover, 1,500 calories may be a more aggressive deficit approach for some and, therefore, has the potential to down-regulate metabolic rate more quickly.

Is 1,200 calories a day a deficit?

In most cases, a calorie intake of 1,200 calories per day would create a calorie deficit, given that the average adult female requires 2,000 calories per day and the average adult male requires 2,500 calories per day. While this very large calorie deficit can help some people lose fat quickly in the short term, it is unsustainable and likely to have negative metabolic adaptations and hormonal side effects in the long run and is, therefore, not recommended.

How do you know if you’re in a calorie deficit?

The most obvious sign that you are in a calorie is weight loss. If you’re weighing yourself and the numbers are going down, it’s the best sign you are in a calorie deficit. While it is normal to see scale fluctuations from one day to the next (i.e., weight loss vs. fat loss), a pattern of weight loss over the course of long periods of time is an indication that you are in a calorie deficit. In addition to decreases in weight, decreases in measurements (i.e., inches of hips, bust, and waist) and clothes fitting looser are also typically indications that you are in a calorie deficit, as there are situations when fat loss can occur without changes in the scale.

Is it normal to feel hungry in a calorie deficit?

While it is normal to feel hungry at times during a calorie deficit, you are consuming fewer calories than you are expending after all, the intensity of your hunger is highly impacted by the size of the calorie deficit created. Larger deficits have greater potential to increase hunger, while smaller deficits tend to be easier to adhere to as the hunger signals are far less noticeable.

Why am I not losing weight when eating low calories?

Put simply, if you’re not losing weight, you’re not in a calorie deficit. This can occur for several reasons: inaccurate calorie calculations, inaccurate tracking, lack of consistency, metabolic adaptation, etc. While there are cases where individuals eat in a calorie deficit and are unable to lose weight and medical intervention is required, this is limited to a small segment of the population.

Do macros matter in a calorie deficit?

While a calorie deficit is the only requirement for weight loss and fat loss, the ratio of macronutrients, or “macros”, consumed can be very helpful for satiety signals, as well as body composition. Consuming adequate protein, carbohydrates, and fats will help to ensure that you are promoting overall health and your body is functionally optimally. Moreover, consuming adequate protein and fiber can help to promote feelings of fullness, which makes sticking to a calorie deficit much easier, and consuming adequate protein will help to reduce the loss of lean muscle mass.

Infographic with 6 tips for sustainable weight loss; prioritize whole food, limit liquid calories, prioritize protein and fiber, track and plan ahead, manage sleep and stress, aim for consistency.

Tips for Sticking to a Calorie Deficit

Here are some simple tips to cut calories to create a calorie deficit.

1. Prioritize whole foods.

Consuming a diet primarily composed of whole foods can help to ensure that you are consuming foods that are highly satiating and rich in nutrients. Whole foods, such as whole grains, fruits, vegetables, lean meats, seafood, eggs, dairy products, legumes, nuts, and seeds, are much richer in vitamins, minerals, protein, and fiber than processed foods and contain far less sugar, oil, and, therefore, calories. Not only do many forms of highly processed foods have a much higher calorie density than whole foods, but they are engineered to be hyper-palatable, which can lead you to eat far more food and calories in one sitting. Prioritizing whole foods in the diet, at least most of the time, can help to increase nutrient consumption and satiety levels, and control calories at the same time.

2. Limit liquid calories.

Liquid calories, such as juice, sodas, energy drinks, or alcohol, do not hold strong satiety properties or suppress hunger as quickly as calories whole from foods. While not all liquid calories are not inherently unhealthy or fattening, especially beverages like smoothies, juice, and milk, their limited impact on hunger signals makes it easier to consume large amounts of calories and still be hungry, making it more difficult to maintain a calorie deficit (7). For this reason, when trying to eat in a calorie deficit, it is best to prioritize consuming calories from solid foods as opposed to liquids or beverages.

3. Prioritize protein and fiber.

Including a portion of protein and fiber in all your meals can make sticking to a calorie deficit much easier since protein is the most satiating macronutrient and fiber helps to increase feelings of fullness. High-protein and high-fiber foods are considered some of the most filling foods, and a higher protein intake has been linked with feelings of fullness, while dietary fiber is known to be associated with improved satiation, satiety, and reduced food intake (8, 9).

4. Plan ahead.

Planning your meals in advance can help save you time, improve your food choices, and help ensure that you are sticking to a calorie deficit. By planning your meals in advance, you are better able to ensure that your meals will support your calorie deficit. By mapping out your meals and calculating your calories before your day beings you will take a lot of guesswork out of the process and reduce stress around mealtime at the same time.

5. Get good sleep and manage stress.

Sleep quality and stress levels can influence adherence to a calorie deficit as they affect your hunger hormones and can increase food cravings. Our hunger hormones, ghrelin and leptin, help to regulate our appetite; ghrelin signals your brain when you’re hungry and leptin lets your brain know when you have enough energy stored and feel full. Poor sleep or lack of sleep has been shown to increase ghrelin and decrease leptin, which can lead to an increased appetite and a higher daily calorie intake (10)(11)(12). Therefore, managing stress levels and getting good sleep can help to support weight loss.

6. Don’t stress over scale fluctuations.

As you work towards a fat loss goal, it’s important to keep in mind that there is a difference between fat loss and weight loss and that daily scale fluctuations are completely normal. A person’s weight measurement accounts for fat-free body mass (bone, organs, muscle, water) and fat mass (essential and non-essential), and fluctuations in water intake, sodium intake, food intake, and digestion can all impact weight from one day to the next. Therefore, fluctuations on the scale are not always reflections of fat loss or gain, they are often reflections of changes in weight, which doesn’t always represent fat. In fact, it is completely normal to experience weight loss plateaus in the process of weight loss. Instead of worrying about daily fluctuations from one day to the next, pay attention to long-term trends across weeks and months, as this is a much better representation of whether you are in a calorie deficit.

Infographic with an example of weight loss and scale fluctuations over time.

The Bottom Line

Creating a calorie deficit is essential for fat loss and occurs when you have a negative energy balance; calories consumed are less than calories expended. Although the advice to “eat fewer calories and burn more calories” is correct, understanding exactly how many calories to consume for your personal situation and goal can make sustainable and healthy weight loss much more achievable. While it is possible to calculate a calorie deficit using a formula or online calorie calculator, if you are confused or overwhelmed it is best to work with a registered dietitian or qualified nutritionist who can help determine the calorie deficit and approach that is best for you.

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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