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Rhubarb Muffins

Published on May 10, 2023 by Stephanie Kay

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

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

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

[adthrive-in-post-video-player video-id=”vAYvW23K” upload-date=”2023-05-09T18:14:57.000Z” name=”Rhubarb Muffins” description=”You’re going to love these rhubarb muffins! With the perfect balance of tart and sweet, these muffins are a delicious spring snack. ” player-type=”default” override-embed=”default”]

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

Ingredients for Rhubarb Muffins

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

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

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

Wet and dry ingredients in a white bowl.

Dietary Adaptions

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

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

Mixed muffin batter with fresh, chopped rhubarb.

How to Make Rhubarb Muffins

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

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

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

Red’s Nutrition Tip

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

FAQs

Is it better to eat rhubarb raw or cooked?

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

How to prepare fresh rhubarb for baking?

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

Is frozen rhubarb as good as fresh?

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

More Healthy Rhubarb Recipes:

Creamy Spinach Baked Eggs

Published on May 7, 2023 by Stephanie Kay

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

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

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

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

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

Ingredients for Spinach Baked Eggs

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

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

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

Dietary Adaptions

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

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

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

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

Ramekins filled with spinach and goat cheese.

How to Make Spinach Baked Eggs

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

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

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

Ramekins filled with spinach, goat cheese, and eggs.

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

Red’s Nutrition Tip

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

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

FAQs

Is adding spinach to eggs healthy?

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

How much protein is in an egg with spinach?

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

How do you not overcook baked eggs?

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

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

Storage + Reheating

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

To Freeze: I do not recommend freezing baked eggs.

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

More Spinach Baked Eggs Recipes:

What is Processed Food?

Published on May 4, 2023 by Stephanie Kay

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

Definition of Processed Food

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

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

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

Group 1: Unprocessed or Minimally Processed Foods

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

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

Group 2: Processed Culinary Ingredients

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

Oil
Butter
Lard
Sugar
Molasses
Honey
Maple syrup
Salt

Group 3: Processed Foods

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

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

Group 4: Ultra-processed food and drink products.

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

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

The Spectrum of Food Processing

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

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

Is all processed food unhealthy?

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

Examples of healthy processed foods include:

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

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

Infographic with examples of healthy processed foods

Benefits of Minimally Processed Foods

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

More nutrient dense.

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

More satiating.

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

Save time.

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

Increased dietary adherence.

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

Cons of Ultra-Processed Foods

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

Fewer nutrients.

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

Hyper-palatable.

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

More additives.

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

More calories.

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

FAQs

Are eggs processed food?

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

What meat is unprocessed?

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

Is pasta considered processed food?

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

Is oatmeal considered processed food?

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

Is peanut butter considered ultra-processed food?

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

Is processed food the same as junk food?

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

How to Reduce Consumption of Processed Foods

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

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

The Bottom Line

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

Spicy Pork Noodles

Published on April 30, 2023 by Stephanie Kay

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

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

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

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

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

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

Ingredients for Spicy Pork Noodles

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

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

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

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

Dietary Adaptions

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

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

How to Make Spicy Pork Noodles

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

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

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

Bowl of spicy pork noodles with chop sticks.

Red’s Nutrition Tip

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

Storage + Reheating

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

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

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

More Noodle Recipes:

12 High-Protein Snacks

Published on April 27, 2023 by Stephanie Kay

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

What are high-protein snacks?

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

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

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

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

Benefits of High Protein Snacks

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

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

Healthy Snacks High in Protein

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

1. Greek Yogurt

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

100 calories
17 grams protein
0 grams fat
6 grams carbohydrates

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

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

2. Skyr

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

102 calories
18 grams protein
0 grams fat
8 grams carbohydrates

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

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

3. Hard-Boiled Eggs

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

156 calories
12 grams protein
10 grams fat
1.2 grams carbohydrates

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

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

4. Jerky

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

232 calories
18 grams protein
14 grams fat
6 grams carbohydrates

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

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

5. Deli Meat

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

62 calories
12 grams protein
1 gram fat
2 grams carbohydrates

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

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

6. Smoked Salmon

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

66 calories
10 grams protein
1 gram fat
0 grams carbohydrates

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

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

7. Shrimp

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

56 calories
14 grams protein
0 grams fat
0 grams carbohydrates

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

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

8. Tuna

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

96 calories
21 grams protein
01 grams fat
0 grams carbohydrates

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

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

9. Edamame

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

141 calories
14 grams protein
6 grams fat
10 grams carbohydrates

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

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

10. Cottage Cheese

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

90 calories
12 grams protein
2 grams fat
5 grams carbohydrates

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

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

11. Protein Shake

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

115 calories
26 grams protein
1 gram fat
3 grams carbohydrates

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

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

12. Dinner Leftovers

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

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

FAQs

What snack has the most protein?

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

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

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

What are high-protein low-calorie snacks?

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

Are high-protein snacks good for weight loss?

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

What sweet snacks are high in protein?

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

The Bottom Line

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

Lemon Chicken Orzo Soup

Published on April 23, 2023 by Stephanie Kay

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

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

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

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

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

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

Ingredients for Chicken Lemon Orzo Soup

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

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

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

Dietary Adaptions

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

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

Onion, carrot, and celery sauteed in a pot

How to Make Chicken Orzo Soup

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

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

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

Cooked chicken breasts in soup broth in a pot

Orzo added to a pot with broth and chicken breasts

Red’s Nutrition Tip

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

Shredded chicken in a pot with orzo soup

What To Serve with Orzo Soup

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

FAQs

What is orzo soup made of?

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

What does orzo soup taste like?

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

What does adding lemon to soup do?

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

How many carbs are in lemon chicken orzo soup?

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

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

Storage + Reheating

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

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

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

More Orzo and Chicken Soup Recipes:

What are Empty Calories?

Published on April 20, 2023 by Stephanie Kay

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

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

What are empty calories?

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

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

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

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

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

What is nutrient density?

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

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

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

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

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

The Problem with Empty Calories

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

Fewer Nutrients

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

Less Satiety

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

Hyper-Palatable

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

Lead to Overconsumption

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

Examples of Empty Calories

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

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

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

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

FAQs

Can I lose weight on empty calories?

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

How many empty calories should I have a day?

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

What happens if I only eat empty calories?

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

How to Identify Empty-Calorie Foods

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

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

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

What to Focus on Instead

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

Important Note

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

The Bottom Line

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

Dark Chocolate Peanut Butter Cups

Published on April 18, 2023 by Stephanie Kay

Made with natural peanut butter and dark chocolate chips, these homemade dark chocolate peanut butter cups are easy to make and a good-for-you candy treat.

Four homemade dark chocolate peanut cups stacked on top of each other with a bite taken out of the top one

Chocolate and peanut butter go together like Batman & Robin, Bert & Ernie, or Chandler Bing & Joey Tribbiani and, when I was a kid, I used to love Reese’s peanut butter cups. Oh, the joy they would bring me. Not only is chocolate and peanut butter a delicious combination but poking your little finger through the middle of the cup made them oh-so-fun to eat!

[adthrive-in-post-video-player video-id=”WAJspZry” upload-date=”2023-04-18T13:48:00.000Z” name=”Dark Chocolate Peanut Butter Cups” description=”These easy homemade dark chocolate peanut butter cups are made with simple ingredients and are a healthier version of your favorite candy.” player-type=”collapse” override-embed=”false”]

And while the options for pre-made chocolate peanut butter cups have grown, with so many new brands now available, making them at home is SUPER simple, easy, and fun. Whether you’re making them for yourself or getting the kids involved (this is a super kid-friendly recipe) this dark chocolate peanut butter cups recipe makes the perfect sweet treat.

Ingredients for Dark Chocolate Peanut Butter Cups

You’ll need the following ingredients to make these homemade no-bake peanut butter cups:

Dark Chocolate – You can use dark chocolate chips, dark chocolate baking chunks, or break up a bar of dark chocolate.
Peanut Butter – While any peanut butter will work, I think smooth, natural peanut butter works best. If using sweetened peanut butter, reduce the amount of added honey.
Honey – To sweeten the peanut butter. Maple syrup also works.
Coconut Oil – To ensure the chocolate is smooth enough to bite into. Feel free to use butter if you don’t have or don’t like coconut oil.
Vanilla Extract – To enhance the chocolate flavor.
Coconut Flour – To thicken the peanut butter mixture ever so slightly and give it a fudgy texture. The recipe calls for coconut flour, but almond flour or peanut flour will also work.
Sea Salt – Some for seasoning and some for topping.

And although these are designed to be dark chocolate cups, you can certainly use milk chocolate if you prefer, or any other percentage of chocolate that you enjoy.

Peanut butter mixture in a white bowl with a spatula

Melted dark chocolate in a white bowl with a rubber spatula

Dietary Adaptions

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

To Make them Dairy-Free: Use dairy-free chocolate chips.

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

Muffin liners in a muffin tin with melted dark chocolate in them

How to Make Homemade Chocolate Peanut Butter Cups

These healthy chocolate peanut butter cups require no cooking or baking and are very easy to make. Here’s what you’ll do:

Combine the peanut butter mixture. Add the peanut butter, honey, coconut flour, and salt to a bowl and stir until well combined.
Melt the chocolate mixture. Warm the chocolate chips, coconut oil, and vanilla in a bowl and stir until smooth
Fill the muffin liners. Once the peanut butter mixture and chocolate mixture are ready, spoon a layer of melted chocolate into a muffin liner, add a dollop of peanut butter filling, and top with more melted chocolate.
Refrigerate until solid. Once all of the muffin liners are filled, transfer them to the fridge or freezer to solidify.
Enjoy! Once solid, remove them from the fridge or freezer, remove the paper liners, and dig in.

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

While you can certainly buy chocolate peanut butter cups, making them at home allows you to control the quality of ingredients and amount of added sugar and, quite honestly, they taste just as good if not better than store-bought.

Prefer mini chocolate peanut butter cups? Just use mini cupcake liners instead, this recipe will make approximately 24 mini cups.

Muffin liners in a muffin tin with melted dark chocolate in them and peanut butter mixture on top

Prepared chocolate peanut butter cups ready for the freezer

Red’s Nutrition Tip

If you’re thinking about swapping the peanut butter for almond butter because you think it’s “healthier”, I’ve got some interesting news for you. Serving per serving, almond butter vs. peanut butter have very similar nutrition profiles; peanut butter contains slightly more protein and more fiber, almond butter contains less sugar and more nutrients, and they both contain a very similar amount of calories, carbohydrates, and fat. So, unless you have a peanut allergy, there is no need to avoid natural peanut butter.

Dark chocolate peanut butter cups pilled on a plate with flaky sea salt on top

FAQs

Are dark chocolate peanut butter cups healthy?

Homemade dark chocolate peanut butter cups are a healthy treat that can be included in a healthy diet. Dark chocolate is a natural source of micronutrients and antioxidants, while peanut butter is a good source of fat with a moderate amount of protein. By making chocolate peanut butter cups at home you are able to limit the amount of sugar, as well as unnecessary additives and preservatives.

How many calories in a dark chocolate peanut butter cup?

One dark chocolate peanut butter cup contains 209 calories.

What brand makes peanut butter cups?

If you’d prefer to buy chocolate peanut butter cups, Justin’s and SkinnyDipped are some of the healthiest whole-food-based store-bought options.

Dark chocolate peanut butter cups pilled on top of each other with a bite missing and a sprinkle of sea salt on top

Storage

Once solidified, these chocolate peanut butter cups can be stored in an airtight container in the fridge for up to one week or in an airtight container or freezer-safe bag in the freezer for up to 3 months.

More Chocolate and Peanut Butter Recipes:

Salmon Quinoa Bowls

Published on April 14, 2023 by Stephanie Kay

Ready in under 30 minutes, this salmon quinoa bowl is perfect for a quick, easy, and healthy dinner. Filled with protein, complex carbohydrates, and healthy fats, these bowls are sure to fill you up without forgoing flavor.

Bowl with cooked quinoa, baked salmon, and cucumber salad covered in a creamy dressing.

Tired of the same old dinner routine? Tell me about it! These quinoa salmon bowls were inspired by a dinner rut, and they do not disappoint. The combination of salmon and quinoa makes these bowls super high in protein, with over 30 grams per serving, and can be enjoyed hot or cold, making them a great meal prep idea too.

[adthrive-in-post-video-player video-id=”fIUwmlyI” upload-date=”2023-04-14T10:29:06.000Z” name=”Salmon Quinoa Bowl” description=”Filled with roasted salmon, quinoa, cucumber, and a creamy dressing, this healthy salmon quinoa bowl is packed full of protein and flavor.” player-type=”collapse” override-embed=”false”]

And, while they are clearly designed to include salmon and quinoa, the recipe is very versatile, so you can easily swap salmon for another fish or chicken, and you can use another whole grain, such as rice, brown rice, or bulgur if you’re not a fan of quinoa.

Ingredients for salmon and quinoa bowls; salmon fillets, quinoa, cucumber, arugula, dill, lemon, and spices.

Ingredients for Salmon Quinoa Bowls

You’ll need the following ingredients to make the protein, fiber, and flavor-packed bowls:

Salmon: The star ingredient of these salmon bowls – you can use any cut of fresh or frozen salmon. If using frozen salmon, just be sure to thaw it first.
Quinoa: The base to the bowls – you can use red, white, or tri-color quinoa. If you’re not a fan of quinoa, use rice instead.
Olive Oil: To cook the salmon and dress the salad.
Lemon: For the salmon marinade, cucumber salad, and sauce.
Honey: To balance the spices and create a bit of a sticky texture.
Spices: A mixture of paprika, garlic powder, onion powder, and salt to season the salmon.
Cucumber: You can use any style of cucumber you like and add it unpeeled or peeled.
Arugula: To mix with the cucumber. Feel free to add more if you want a heartier salad.
Fresh Herbs: Some dill to season the cucumber salad and finish the bowls, you can also use fresh parsley if you like.
Mayonnaise: To make the creamy sauce.
Dijon Mustard: To flavor the sauce.
Salt and Pepper: To season everything.

If you prefer things with a bit of heat (like I do), you can add a pinch of ground cayenne pepper to the salmon marinade and a few red pepper flakes to the cucumber salad.

Dietary Adaptions

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

To Make them Dairy-Free: No adaptations are needed, the bowls are dairy-free.

Raw salmon pieces on a baking sheet covered in marinade.

How to Make Salmon Quinoa Bowls

Ready in under 30 minutes, these bowls are quick and easy to make, here’s what you’ll do:

Cook the quinoa. Begin by cooking the quinoa.
Season the salmon. Combine the marinade ingredients in a bowl, add diced salmon, and stir gently until all the salmon is well coated.
Bake the salmon. Transfer the salmon to a sheet pan, place it in the oven, and bake to your liking.
Make the cucumber salad. Combine all the salad ingredients in a bowl and toss until well combined.
Make the sauce. Combine the sauce ingredients and whisk until creamy.
Assemble the bowls. Once all the components are ready, assemble the bowls, serve, and enjoy!

See the recipe card below for detailed instructions.

Bowl with cucumber, arugula, and dill salad.

Red’s Nutrition Tip

Not only is salmon a wonderful source of animal protein but it’s filled with omega-3 fatty acids. Omega-3 fats are considered essential fatty acids because the body cannot produce them and, therefore, they must be obtained through the diet. While there is a debate as to whether wild salmon or farmed-raised salmon is better, overall, both are great choices, so simply use whatever you have access to and fits your budget.

FAQs

How many calories are in a salmon and quinoa bowl?

This salmon quinoa bowl contains 566 calories per serving.

What do season quinoa with?

Quinoa can be a little bland on its own, however, it takes on flavor very well. Quinoa can be seasoned during the cooking process with salt, pepper, dried herbs, and spices such as turmeric or cumin, or cooked in broth for additional flavor.

What to add to cooked quinoa?

Once cooked, you can season quinoa with fresh herbs, such as parsley, dill, basil, or mint, or toss the quinoa in a salad dressing or simple sauce such as pesto.

Baked salmon and quinoa bowl with cucumber salad and dressing.

Storage + Reheating

To Store: Store the components (quinoa, salmon, cucumber salad, and sauce) in separate airtight containers in the fridge for 3 to 4 days.

To Freeze: The salmon and quinoa can be stored in an airtight container and frozen for up to 3 months, however, the cucumber salad and sauce cannot be frozen.

To Reheat: While the bowls can be enjoyed cold if you prefer to eat them warm it is best to leave the components unassembled so that the quinoa and salmon can be reheated on their own before serving. Transfer the quinoa and salmon to a microwave-safe bowl and reheat for 1-2 minutes until warm and then top with cold cucumber salad and sauce.

More Quinoa and Salmon Recipes:

How To Eat Healthy on a Budget

Published on April 12, 2023 by Stephanie Kay

When you’re on a budget, grocery shopping can provide a lot of financial stress. In fact, the idea that healthy food is expensive is one of the most common objections people have about improving their diet. While the cost of food continues to increase, there are some simple strategies that you can implement to help eat healthy on a budget without forgoing finances.

Healthy groceries in a paper bag on a kitchen counter.

What exactly is “healthy eating”?

Put simply, “healthy eating” is consuming a diet of primarily whole foods that provides a good balance of macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals) in a calorie intake that supports your overall health, while allowing room for indulgence and treats.

Eating healthy is not about eating perfectly, it’s about eating a nutrient-rich, balanced diet most of the time, not all the time.

And, while there is a common misconception that eating well needs to cost a lot of money, the reality is that eating healthy does not need to be expensive. In fact, you can eat well without stretching your budget with a little know-how. Ultimately, it comes down to planning, comparing, cooking, and minimizing waste.

Tips to Eat Healthy on Budget

Here are 18 ways to eat healthy on a tight budget:

1. Stick to whole foods.

Prioritizing whole foods can help you stick to your budget while prioritizing your health at the same time. Unprocessed whole foods, such as grains, legumes, produce, dairy, and meat, are often less expensive than their fully prepared or highly processed counterparts. For instance, per serving, oats are cheaper than cereal, a block of cheese is cheaper than shredded cheese, and a bag of rice of cheaper than a packet of ready rice. Moreover, calorie per calorie, whole foods are more nutrient-dense than hyper-processed foods, which makes them more satisfying, satiating, and filling overall (1, 2). For instance, although a bag of chips may be less than or similar in price to a bag of apples, snacking on apples is far more nourishing and filling than snacking on chips.

2. Don’t panic over organic.

The debate as to whether to buy organic food is a big and complex one and, while there are definitely benefits to supporting local, organic farmers, whether you choose to buy organic food is a personal choice. It’s important to understand that whole foods – organic or not – are nutrient-dense foods. In fact, several independent studies have shown that, while consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistant bacteria, there are no significant health or nutritional differences between food grown conventionally versus organically (3). So, if you’re trying to eat healthy on a budget, just prioritize whole foods and don’t stress over whether they are organic or not.

3. Don’t go crazy for “superfoods”.

Here’s the deal, there is no such thing as a superfood. The term “superfood” is not a scientific term, it’s a marketing term used to describe foods thought to be exceptionally dense in nutrition. The reality is, ALL whole foods are “super” foods and while, yes, some whole foods are more nutrient-dense than others, all whole foods contain nutrients. Cacao nibs, spirulina, maca, and bee pollen are all wonderful, but if they are not in the budget you don’t need to stress over it. There is no need for a $20 smoothie with fresh dates from Morocco, organic Mexican chia seeds, and salt from the Himalayan mountains, when a simple bowl of oatmeal will do the trick.

4. Don’t freeze over frozen.

Contrary to popular belief, frozen whole food is healthy. Freezing vegetables, as well as fruit, meat, and seafood, is simply a method of food preservation that allows us to store fresh foods, reduce spoilage, and save food for a later time when they are no longer in season. In fact, freezing food is one of the best methods of food preservation as it puts a hold on moisture loss, nutrient loss, and growth of microorganisms. By the time you pick up a fresh vegetable or fruit at the grocery store, it might have already lost between 15-60% of some vitamins, namely vitamin C, depending on when it was picked, when it was shipped, and how long it’s been sitting on the grocery store shelf, while the same vegetable or fruit usually loses no more than 20% of vitamins when frozen (4). Although fresh, local, seasonal produce is always the best option, frozen is a fantastic choice.

5. Buy in bulk.

Buying certain foods, such as whole grains, flour, nuts, and seeds, in bulk can save you a ton money. There are lots of stores that specialize in this alone, as well as plenty of online websites you can purchase from. While there might be a larger initial outlay of money, buying in bulk helps you control the cost per serving, as buying them in small quantities can get quite costly since the packaging alone can cost up to 15% of the price.

6. Buy dry.

Although buying prepared foods can save time in the kitchen, raw ingredients are much more budget-friendly. For instance, serving per serving, a bag of raw black beans is much cheaper than a can of black beans. Purchasing non-perishable foods in their raw format, including beans, lentils, chickpeas, pasta, rice, oats, corn, wheat berries, and barley, is a great way to save money on a tight budget. And the same goes for herbs, as dried herbs work just as well in recipes are fresh herbs, are a fraction of the cost, and keep much longer.

7. Stock up on root veggies.

Root vegetables are so underrated! Root vegetables such as potatoes, sweet potatoes, beets, parsnips, turnips, and celeriac are incredibly nutritious, filling, versatile, and extremely budget-friendly. A bag of potatoes can last for up to several months in a cool pantry and be included in a wide variety of dishes for breakfast, lunch, and dinner, while providing a significant of vitamins C, B6, and other nutrients, including fiber, which helps to support digestion and appetite regulation. Root vegetables work well in soups and stews, salads, and roasted as a simple side dish.

8. Buy less popular cuts of meat.

When opting for meats, buy the less popular cuts. Chicken thighs, whole chicken, whole fish, ground meat, stewing cuts, and organ meats are far more affordable than more popular cuts. Ironically, in many cases, the less popular cuts of meat, especially bone-in meats and organ meats, are more nutrient-dense and satiating as well. Plus, if you’re willing to make a long-term investment and get a little creative in the kitchen, buying a whole cow or pig, or opting into a meat share from your local farmer, CSA, or butcher can save you a ton of money.

9. Eat more plant-based meals.

In addition to buying less popular cuts of meat, eating less meat overall can help you eat healthy on a budget. Swapping your favorite meat proteins for plant-based protein, such as tofu, beans, or lentils, can allow you to create a similar meal for a fraction of the cost. For instance, a humble cup of dry beans can easily cook into a 6-serving bean soup, while some lentils can create an 8-serving vegetarian shepherd’s pie even a meat-lover will enjoy.

Infographic with tips to eat healthy on a budget

10. Take inventory.

Before you buy anything new, take inventory of what you already have. Before you make a meal plan or grocery list, check the fridge, cupboards, and pantry to review what you already have on hand and consider what you can cook with those ingredients. Not only will this help to ensure that you’re not purchasing duplicates, but with a little creativity you may be able to create a meal with the onion, carrots, lentils, frozen spinach, and spices in the kitchen, and forgo an additional grocery store purchase altogether.

11. Make a plan but stay flexible.

Before you start haphazardly buying bell peppers and lettuce, sit down and make a meal plan for the week. Even if it’s rough, having a general idea of how many meals you need to create and what you’re going to cook will help to ensure that you don’t buy more than you need, you use everything you buy, and you save money in the process. Plan to buy ingredients that can be used across multiple meals, but remain flexible in case you find a great deal. Don’t stress over buying broccoli or asparagus, ground chicken or ground turkey, they’re all real food, just pick the cheapest option. Moreover, creating a plan can help to limit impulse buys of extra items, even prepared healthy snacks, that you don’t necessarily need.

12. Forgo brand names.

Brand names are nothing to worry about when it comes to food. All food manufacturers must follow the same food standards and regulations and store brand items (also known as private label) are often the same quality as brand-name items. Opting for store brands, which frequently include the exact same ingredients as brand names, is a great way to eat healthily and save money on a tight budget. Plus, keep an eye out for sales and use coupons whenever possible.

13. Shop internationally.

Ethnic grocery stores and the international aisle in conventional grocery stores are full of amazing and inexpensive finds. You can often find items such as grains, nuts, seeds, and sauces at a fraction of the cost without skimping on quality. For example, items like tahini, hummus, hot sauces, and spices can be double to triple the cost at major grocery store chains.

14. Buy what’s in season.

In many cases, seasonal produce is less expensive than out-of-season produce. Fruits and vegetables that are grown and sold locally are generally more plentiful, so they can be sold at a lower price point, while off-season produce typically has a higher price point as it needs to be flown in from different regions. In addition to having a lower cost, seasonal produce tends to be more nutrient-dense and provides the exact nutrients your body needs for that season. When things are in season buy them in bulk and freeze them for later; there is nothing more enjoyable than pulling local frozen blueberries out of the freezer in the dead of winter. Not to mention, there are many social and economic benefits of shopping locally.

15. Limit food waste by getting creative.

Each year, 119 billion pounds of food is wasted in the United States, 39% of which is made in our homes (5). Put simply, wasted food is wasted money, so limiting food waste is a simple yet effective way to make eating healthy more budget-friendly. In addition to taking an inventory of your kitchen before you shop and only buying what you need, appropriately storing or freezing leftovers and finding creative ways to use leftovers can help you limit food waste. So instead of throwing out that last bit of soup, freeze it and enjoy it another day, and instead of disposing of those few bits of cooked vegetables from dinner, save them and turn into a frittata or add them as toppings to a pizza.

16. Cook at home.

Let’s be honest, cooking at home is much cheaper than dining out and, in addition to saving money, it can help you eat much healthier too. While there are many healthy restaurant options, and you can certainly dine out from time to time, cooking your own meals put you in more control of the ingredients you use and calories you consume. Although $20 may buy a big hearty meal, you are not in control of the ingredients restaurants use – including the amount of added oil and sugar – and you can make multiple meals at home for the same price.

17. Eat similar meals and ingredients.

Eating the same, or similar, meals every day is a great way to save money. Although it is important to eat a variety of macronutrients – protein, carbohydrates, and fat – to ensure you’re consuming a variety of micronutrients – vitamins and minerals – you don’t need to eat a massive variety of foods to do that. You can consume all the nutrients your body needs in a limited number of foods by choosing them wisely and creating balanced meals. For example, eating oats for breakfast every day and topping them with different fruits depending on the season or buying a big bag of green peas and cooking them in several different dishes throughout the week can help to reduce costs, as well as mealtime decision-making. In fact, research shows that eating the same or similar meals helps to increase consistency and dietary adherence, making healthy eating and dieting much easier (6, 7).

18. Be mindful of portion sizes.

Unpopular truth – eating more food than you need increases how much money you spend on food. There’s no denying it, portion sizes have significantly increased over the years and research consistently shows that we are eating more, even when we are not hungry (8, 9). In addition to being a helpful strategy for consuming balanced meals with an adequate amount of each macronutrient, paying attention to portion sizes has the potential to help you eat healthy without going over budget. On average, Americans are consuming far more calories each day than is recommended and, according to one study, normalizing portions could reduce calorie intake by almost one-third, about 527 calories per day (10). Moreover, being mindful of your hunger cues, by using a tool such as the hunger-fullness scale, can help to ensure that you’re honoring your body’s natural signals while supporting your health and your finances at the same time.

The Bottom Line

It is possible to support your finances without forgoing nutrition. By planning your meals, buying in bulk, and cooking at home with less popular cuts of meat and plant-based proteins you can eat healthy on a tight budget. Don’t stress over buying fancy, organic, superfoods, just stick to the basics by keeping meals simple, being a little creative and resourceful, and, most importantly, prioritizing whole foods.

Egg White Oatmeal

Published on April 10, 2023 by Stephanie Kay

The combination of rolled oats, egg whites, and milk creates a light, fluffy, and filling bowl of egg white oatmeal that makes a delicious high-protein breakfast, complete with 20 grams of protein per serving, that is perfect for busy mornings.

Egg white oatmeal in a bowl with banana, blueberries, and peanut butter.

While adding egg whites to oatmeal may sound odd to some, I know it was for me. This protein-packed bowl is a very popular breakfast combo! Popularized by the fitness community, adding egg whites to your oatmeal is a simple, quick, and relatively inexpensive way to add a boost of protein to an otherwise predominantly carbohydrate-based meal.

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And the best part is, you’ll hardly notice them! Aside from adding a bit of texture, egg whites easily go undetected when cooked into oatmeal. So, if you enjoy a bowl of oatmeal for breakfast, but you’re looking for a way to add protein to oatmeal, this egg white oatmeal recipe may be the perfect solution.

Ingredients for Egg White Oatmeal

Egg white oatmeal can be made with only 3 ingredients, and a few optional ones for flavor, here’s what you’ll need:

Oats: The recipe calls for rolled oats but you can use quick-cooking oats if you prefer.
Egg Whites: You can use liquid egg whites or crack fresh eggs and separate the whites from the yolks.
Milk: The recipe calls for whole or 2% milk, however, you can use non-dairy milk, such as almond milk or coconut milk, if needed.
Cinnamon (optional): To add flavor and a hint of sweetness.
Salt (optional): A pinch to season.

Although optional, you can also add a drizzle of honey, maple syrup, or sweetener of your choice.

Dietary Adaptions

To Make it Dairy-Free: Swap the milk for almond milk, rice milk, or soy milk.

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

To Make it Extra-High Protein: Egg white oatmeal is quite high in protein as is, however, if you want to add extra protein, you can add a scoop of protein powder to the oats when you add the egg white. I think vanilla protein powder would work best.

How to Make Egg White Oatmeal

Make with minimal ingredients, egg white oatmeal is quick and easy to prepare, here’s what you’ll do:

Warm the oats and milk in a small pot and bring to a simmer,
Once the oats have absorbed most of the liquid, pour in whisked egg whites, and stir to combine,
Continue to stir constantly until everything is well combined, the eggs are cooked, and the remaining liquid is absorbed,
Transfer the egg white oatmeal to a bowl,
Serve with toppings of your choice and enjoy!

See the recipe card below for detailed instructions and suggested topping ideas.

Cook rolled oats with egg whites, cinnamon, and honey.

Cooked oatmeal with egg whites in a pot.

Red’s Nutrition Tip

While egg white oatmeal is quite high in protein on its own, to add an extra boost of protein to your oatmeal, you can serve it with a generous dollop of Greek yogurt or skyr on top.

FAQs

Is oatmeal and eggs a healthy breakfast?

Oatmeal and eggs are an incredibly healthy breakfast combination. Oats are a good source of complex carbohydrates and fiber, while eggs are rich in protein, healthy fats, and numerous essential vitamins and minerals. While whole eggs are a wonderful source of nutrition, the egg white specifically is high in protein and low in fat making them a great way to boost the protein content of any recipe. The combination of eggs and oatmeal creates a balanced meal that will fill you up and fuel you for the day.

Can you add egg whites to oatmeal?

You can cook egg whites with oatmeal. Not only do egg whites help to boost the protein content of a bowl of oatmeal but they puff up and fill with air to add a light and fluffy texture. However, egg whites can only be added to warm oatmeal or baked oatmeal, as they need to be cooked, therefore, they should not be added to overnight oats.

What does egg white oatmeal taste like?

Egg whites have a neutral taste and, therefore, do not affect the taste of oatmeal very much. Egg whites simply puff up when cooked with oats to add a thick and fluffy texture and the oatmeal takes on the flavor of the seasonings, sweeteners, or toppings you add.

How to make egg white oatmeal in the microwave?

To make egg white oatmeal in the microwave, combine the oats and milk in a microwave-safe bowl and heat in the microwave for 1 minute, then remove them from the microwave and stir in the eggs whites, and return to the microwave to cook for 30-second increments, stirring the mixture in between, until oats are cooked, and a creamy consistency is reached. While egg white oatmeal can be made in the microwave, I recommend the stovetop for the best consistency.

Best Toppings for Egg White Oatmeal

Once cooked, you can add endless toppings to your bowl of egg white oatmeal, some of my personal favorite toppings include:

Nuts, such as almonds, walnuts, or pecans
Nut butter, such as almond butter or peanut butter
Fresh berries, such as blueberries or strawberries
Fresh fruit, such as apple, pear, or banana slices
Greek yogurt
Cottage cheese
Maple syrup
Honey
Cinnamon
Shredded coconut
Chocolate chips

I must admit, I personally found this concept a little strange when I initially saw it but after giving it a try, I think it’s a great way to add protein to your oatmeal. Plus, once you’ve got the basic recipe down you can flavor your egg white oatmeal any way that you like to create endless flavor combinations. While I think cinnamon, berries, and peanut butter are delicious and nutritious choices, as they add fiber and healthy fat, you can add any toppings you like!

Storage + Reheating

To Store: Allow to cool completely and then store in an airtight container in the fridge for up to 3 days.

To Freeze: Place cooled oatmeal in a freezer-safe container and store it in the freezer for up to 3 months.

To Reheat: Place oats, thawed, in a small pot on medium heat on the stovetop with a 1/4 cup of water and warm, stirring consistently, for 3-4 minutes until smooth and warmed through. They can also be reheated in the microwave with a bit of water for 1-2 minutes.

More Healthy Oatmeal Recipes:

15 Prebiotic Foods for Gut Health

Published on April 5, 2023 by Stephanie Kay

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:

Vegetables	Asparagus, garlic, Jerusalem artichoke, leeks, onion, tomatoes, sugar beets
Fruits	Bananas, apples, watermelon, grapefruit, pomegranate, dried fruits, nectarines
Legumes	Chickpeas, lentils, beans
Grains	Oats, barley, rye, wheat
Roots	Chicory root, dandelion root, elecampane root
Other	Honey, 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

Published on April 4, 2023 by Stephanie Kay

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:

Brown the beef. Begin by cooking the beef with the onion and spices.
Make the dressing. Add all the dressing ingredients to a food processor and blend until smooth.
Chop the veggies. Chop all the vegetables for your salad.
Make the bowls. Once everything is ready, divide the ingredients evenly into containers.
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

Published on March 30, 2023 by Stephanie Kay

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.

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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 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:

Roast the potatoes. Place the diced potatoes into the casserole dish and roast until tender.
Cook the sausage. While the potatoes are roasting, brown the sausage meat.
Sauté the veggies. Add the chopped veggies to the sausage meat and cook until tender.
Whisk the eggs. Crack the eggs into a large bowl and whisk until well combined.
Add everything to a casserole dish. Add the sausage and vegetable mixture to the casserole dish and pour the whisked eggs over the top.
Sprinkle with cheese. Sprinkle the casserole with grated cheese, this step is optional.
Bake in the oven. Transfer the casserole dish to the oven and bake until the eggs are set.
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

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:

Breakfast potatoes
Toast
Bagel
Bacon
Green salad
Yogurt
Fresh fruit

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

Published on March 27, 2023 by Stephanie Kay

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

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:

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

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.

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.