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Honey Lime Chicken Skewers

Published on August 25, 2022 by Stephanie Kay

Marinated in honey, lime juice, soy sauce, and garlic, these honey lime chicken skewers have a tangy, sweet, and salty taste, and are so easy to make. They are perfect for a weeknight dinner or weekend get-together, plus you can use any leftover chicken for tomorrow’s lunch! They are a great alternative to your everyday grilled chicken.

What You’ll Need for Honey Lime Chicken Skewers

The best part about this chicken skewer recipe is that it’s incredibly easy to make. By combining a few pantry staples, you can easily create a delicious marinade complete with zesty, sweet, and salty flavors. You’ll need:

Chicken Breasts or Thighs: Feel free to use either cut of chicken or a combination of both.
Limes: The use of fresh lime juice and zest helps to give the skewers an extra citrusy flavor.
Honey: A touch of sweetness to balance out the citrus. Use any honey that you enjoy.
Soy Sauce: A touch of salt to balance out the sweetness.
Olive Oil: To keep the chicken from sticking to the grill and add some healthy fats.
Garlic: Because no recipe is complete without garlic. Feel free to add more if you like.

I used boneless skinless chicken thighs for my skewers, however, boneless chicken breasts or a combination of boneless and skinless cuts of chicken would all grill well on these skewers.

Also, if you want to add some spice, feel free to add a bit of sriracha sauce to kick the heat up a notch.

How to Make Chicken Skewers

If you can measure, stir, and pour, you can easily make this honey lime marinade. Here’s what you need to do:

In a small bow, add the marinade ingredient and whisk to combine.
Add the cubed chicken to a large bowl and cover it with the marinade.
Transfer the chicken to the refrigerator for at least 1 hour or overnight. The longer you leave it the more flavor it will soak up.
When you’re ready to grill, thread the marinated chicken pieces onto bamboo, wooden, or metal skewers.
Add the skewers to the grill and cook until tender and juicy!

Once cooked the skewers can be served immediately or cooled and stored in the refrigerator in an airtight container for 3 to 4 days.

How long should I grill chicken skewers?

Chicken skewers should be cooked on a grill on medium-high heat for 5-7 minutes per side until the chicken is cooked through or a thermometer reads 165°F.

Can you bake chicken skewers?

You can bake chicken skewers, however, you won’t get the same flavor or texture as you would when you grill them. In this recipe, the grill helps to caramelize the sugars in the honey and soy sauce to give them a crunchy exterior and tender interior. If you want to bake the chicken skewers, simply preheat the oven to 425°F and bake them for 12-15 minutes.

What goes with chicken skewers?

Chicken skewers are a great source of protein and contain some healthy fats so pairing them with a source of complex carbohydrates and vegetables can help to create a well-balanced meal. You can serve chicken skewers with:

Fluffy Rice
Rice Pilaf
Quinoa
Baked Potatoes
Roasted Potatoes
Corn on the Cob
Broccoli
Green beans
Asparagus
Green Salad
Tomato Salad

In addition to serving these chicken skewers with a side of vegetables, you can also thread vegetables directly on the skewers with the chicken, alternating between the two; I think bell peppers, green and yellow zucchini, and onions would all work particularly well. Not to mention, the chicken works incredibly well on top of any salad or in tacos!

More Chicken Skewer Recipes:

Lemon Blueberry Overnight Oats

Published on August 17, 2022 by Stephanie Kay

Made with fresh blueberries, lemon zest, chia seeds, and Greek yogurt, these lemon blueberry overnight oats are a quick and easy protein-packed breakfast that is a perfect grab-and-go meal for busy mornings.

I love overnight oats and I’ve shared plenty of overnight oat recipes on my blog. Not only are they an easy and healthy breakfast but they are incredibly versatile and can be flavored in so many ways. Once you’ve got the basic formula down, you can switch up the flavor with different berries, fresh fruits, dried fruits, sweeteners, and spices depending on the time of year or what you’re in the mood for.

Ingredients for Lemon Blueberry Overnight Oats

You’ll need the following to make these blueberry overnight oats:

Oats: As you may have guessed, oats are the base of any overnight oat recipe. Be sure to use rolled oats or quick-cooking oats as steel-cut oats will not absorb the liquid or soften very well.
Blueberries: Both frozen and fresh blueberries will work in overnight oats, feel free to use whatever option you have available. I find frozen berries provide better flavor as their juices mix into the oats as they thaw.
Lemon: While you can use lemon juice or lemon zest, I think lemon zest adds a more intense flavor to the oats.
Chia Seeds: Including chia seeds in overnight oats help to thicken the mixture and provide a creamy texture, however, you can omit them if needed.
Milk: While this recipe calls for regular cow’s milk, you can use almond milk, coconut milk, rice milk, or soy milk in overnight oats.
Yogurt: Adding yogurt, especially Greek yogurt, helps to boost the protein content of the overnight oats, however, you can also use regular yogurt or coconut yogurt if needed.
Honey: Add a generous drizzle of honey to enhance the sweetness of the berries. If you don’t like honey, maple syrup will work too.
Vanilla Extract: A touch of vanilla helps to bring out the lemon and blueberry flavors.
Salt: Season your oats with a pinch of salt to balance the flavor.

While I used blueberries, as this is a lemon blueberry overnight oats recipe, you can certainly use other berries such as raspberries, strawberries, or blackberries, or any combination of berries that you enjoy.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free oats. While oats are inherently gluten-free, they can become contaminated in production facilities so be sure to use certified gluten-free oats to avoid cross-contamination.

To Make them Dairy-Free: Swap the milk for non-dairy milk of your choice and use coconut yogurt or soy yogurt instead of cow’s milk yogurt. However, note that these substitutions will decrease the protein content of the recipe.

To Make them Vegan: Swap the milk and yogurt for plant-based alternatives made of coconut milk, soy milk, or almond milk.

How to Make Lemon Blueberry Overnight Oats

Making overnight oats is as simple as 1, 2, 3! If you can pour, stir, and wait, you can easily make these blueberry lemon overnight oats.

Add all of the ingredients to a mason jar or bowl.
Stir the ingredients until they are well combined.
Place them in the refrigerator and wait.

Honestly, that’s it. Overnight oats don’t require much skill to prepare, just a little time in the fridge to do their thing. So, you can make them the night before and wake up to a delicious grab-and-go breakfast.

What can I add to my overnight oats?

Once you’ve got the basic overnight oat recipe down, the topping options are endless. Here are some of my personal favorite toppings for overnight oats:

Almond butter
Peanut butter
Granola
Honey
Maple syrup
Shredded coconut
Hemp seeds
Pumpkin seeds

Not to mention, you can top your overnight oats with additional fresh fruit for an extra boost of fiber and flavor.

Storage

Overnight oats can be stored in the fridge for up to 5 days. While they are texturally best on day one or day two, they can be made in advance as a meal prep idea for a whole week. The longer they are left in the fridge, the softer the oats will get, which can be less appealing for some, and the liquid may separate slightly from the oats, however, this can be solved by simply stirring the oats before eating them.

Are overnight oats healthy for you?

Absolutely! Complete with protein, fiber, complex carbohydrates, and healthy fats, overnight oats are a well-balanced breakfast that works well any day of the week.

Oats are gluten-free whole grains and contain a variety of vitamins, minerals, and antioxidants. Moreover, oats are rich in a specific type of fiber, known as beta-glucan, which has been shown to lower levels of bad cholesterol (1).

Making overnight oats with cow’s milk and yogurt helps to increase the content of protein, healthy fats, and calcium, while the inclusion of fresh fruit, like blueberries, helps to add additional fiber and micronutrients such as vitamin C, vitamin K, manganese, and potassium (2)(3).

How many calories in overnight oats?

The calorie content of overnight oats will vary based on the ingredients used and portion size consumed. This lemon blueberry overnight oats recipe contains 438 calories, 7 grams of fat, 70 grams of carbohydrates, 11 grams of fiber, and 21 grams of protein per serving.

To decrease the calorie content, reduce the portion size, use low-fat dairy milk and yogurt, and/or reduce or omit the honey.

To increase the protein content, add a scoop of vanilla protein powder to the mixture.

To reduce the fat content, use 0% milk, 0% Greek yogurt, and/or omit the chia seeds.

To reduce the added sugar content, reduce the amount of honey used or omit it completely. Note: The recipe will still contain sugar as there are naturally occurring sugars in the milk, yogurt, and blueberries, as well as small amounts in the oats.

More Healthy Overnight Oat Recipes:

Avocado Corn Salad

Published on August 7, 2022 by Stephanie Kay

After weeks of testing, I’ve finally nailed the perfect avocado corn salad. Made with fresh corn, ripe avocado, cilantro, and a simple olive oil and lime juice dressing, this simple yet flavorful salad is the perfect side dish for any summer BBQ.

I love fresh summer corn and, while eating it directly off the cob is my favorite option, if you’re looking for a new way to serve it up, this avocado corn salad is a delicious and nutritious option.

Why is corn salad healthy?

While it has received a bit of a bad reputation in the health community, corn is a source of complex carbohydrates, fiber, and essential nutrients. Also known as maize, corn is one of the world’s most popular cereal grains and has a rich history of consumption across cultures, especially in Central America; used to make everything from tortillas to polenta to a salad. When paired with healthy fats and additional protein, corn salad is a fiber-rich side dish that can help to create a well-balanced meal.

How to Make Avocado Corn Salad

Cook the corn. The ears of corn can be boiled, grilled, or a little bit of both. While I suggest using fresh corn on the cob for the best results, you can certainly use frozen or canned corn if needed.

Chop the vegetables. I included red bell pepper, green onion, and a generous handful of cilantro in the corn salad, however, cherry tomatoes, red onion, or even a little cucumber would pair nicely.

Make the dressing. Combine the dressing ingredients and whisk them together. I kept the dressing simple with olive oil, lime juice, honey, garlic, salt, and pepper, but you could add a little mayo if you wanted a creamier dressing.

Slice the avocado. Cut the avocado into bite-sized pieces but wait until you are ready to serve so that it does not brown. If you want to make the salad ahead of time, you can prep the veggies and dressing but wait to add the avocado until you are ready to eat.

Mix it all together. Once all of the ingredients are ready to go, add them to a bowl, and toss to combine.

Add a sprinkle of cheese. For an extra boost of flavor, healthy fat, and a touch of protein, you can add a sprinkle of cotija; a hard, salty Mexican cheese. if you can’t find cotija cheese, feta cheese will work well as an alternative.

Taste, adjust, and serve! Once the ingredients are combined, give the salad a taste and adjust the seasoning with oil, lime juice, salt, or pepper as needed, and serve.

Can I substitute frozen corn for fresh corn?

You can easily substitute frozen corn for fresh corn in a corn salad. One average ear of corn contains 3/4 cup of corn on average, so simply adjust the ratio to suit your needs.

What to Serve with Corn Salad

Corn salad makes a great side dish to a summer BBQ and creates a well-balanced meal when paired with a grilled protein such as grilled cilantro lime chicken, lemon pepper chicken thighs, jalapeño lime chicken burgers, blackened shrimp or blackened salmon, or a simple fillet of grilled fish or steak. This salad also makes a great appetizer or side dish for tacos such as grilled Cajun shrimp tacos or blackened fish tacos.

How to Store Avocado Corn Salad

Corn salad stores very well!

If you want to make it in advance, corn salad can be stored in an airtight container in the fridge for 3-4 days, just wait to add the cheese and avocado until you are ready to serve to ensure the avocado does not brown.

If you want to store leftover salad, it can be kept in an airtight container in the fridge, however, it will only last 24 hours before the avocado begins to brown excessively. To help extend its lifetime, add some extra lime juice to the salad to help preserve the avocado.

More Summer Corn Salad Recipes:

Peach Pancakes

Published on July 31, 2022 by Stephanie Kay

Nothing says summer like peaches, and nothing says brunch like pancakes, so why not get the best of both worlds and create an epic summer brunch with these peach pancakes? Filled with fresh peaches and a maple peach topping, these pancakes are sure to please a crowd.

With their tender flesh, juicy texture, and sweet taste, peach season is one of my favorite produce seasons of the summer. While my preferred way of eating peaches is just biting into one, when you’ve got a basket full of ripe peaches that need to be used, adding them to baked goods is a great route to go. Although a peach pie and peach cobbler always hit the spot, peach pancakes are a delicious, and nutritious, way to use peaches too.

Are peaches good with pancakes?

Peaches are a wonderful addition to a classic pancake batter. Much like adding blueberries, apples, or bananas, peaches in pancakes add a burst of flavor and a touch of sweetness to every bite. Not to mention, adding peaches to pancakes helps to increase the fiber content of the pancakes at the same time.

Ingredients for Peach Pancakes

Peaches: Peaches are the star of the show in any peach pancake recipe. While fresh peaches will yield the best results, you can use canned or frozen peaches if needed.
Flour: This recipe calls for all-purpose flour, however, you could certainly use whole-wheat flour or 1-to-1 gluten-free flour if needed.
Sugar and Vanilla Extract: A touch of sugar and vanilla add a bit of sweetness to the pancakes. Although I didn’t add any, a pinch of ground cinnamon and ground ginger would also be a nice addition.
Baking Soda and Salt: Some baking essentials to create light and fluffy pancakes!
Milk: I used 2% milk in my recipes; however, you can swap it for a different fat percentage, buttermilk, or dairy-free milk if needed.
Egg and Butter: Some more baking essentials for structure and texture.

How to Make Fresh Peach Pancakes

Peach pancakes can be made with fresh, frozen, or canned peaches, however, I think seasonal, ripe, fresh peaches work best! Here’s how to make them.

Mix the dry ingredients. In a medium bowl, combine the flour, sugar, baking soda, and salt.

Mix the wet ingredients. In a large bowl, combine the egg, vanilla, butter, and milk.

Combine the dry and wet ingredients. Transfer the flour mixture to the egg and milk mixture and fold gently to combine. The batter should be slightly lumpy, but not too thick.

Slice the fresh peaches. Slice the peaches into bite-size pieces and then gently fold them into the pancake batter, being careful not to overwork the mixture.

Cook until golden and fluffy. Place a generous dollop of batter, making the pancakes as large or small as you like, on a griddle, cast-iron skillet, or pan and cook, filliping once, until fluffy and golden on both sides.

If you want to take your peach pancakes to the next level, I highly suggest making a topping of maple caramelized peaches and serving your pancakes with a dollop of yogurt for an extra boost of protein.

How to Make a Caramelized Peaches Pancakes

Not only do peaches make a great addition to the pancake batter but they also make a wonderful topping for a classic pancake recipe. Here’s how to make it:

Slice fresh pieces. Pit and slice peaches into bite-size segments. You can leave the skin on or remove it, whichever you prefer.

Melt butter in a pan. Melt a knob of butter in a pan on medium-high heat, you’ll use this to cook the peaches.

Add the peaches. Add the sliced peaches to the melted butter and cook until slightly softened and browned.

Add maple syrup. Once the peaches have softened, drizzle with maple syrup (or honey) and cook until sweet and sticky.

Top and serve. Once prepared, add the warm peach topping to the pancakes and serve!

Can you use canned peaches for pancakes?

You can certainly use canned peaches for peach pancakes; however, you will achieve a much better flavor and texture if you use fresh peaches. With that said, if you don’t have access to fresh peaches, canned preached or frozen peaches will also work well. For the best results, remove all excess syrup from the canned peaches and thaw the frozen peaches and remove as much excess water as possible.

More Healthy Peach Recipes:

Grilled Tofu Skewers

Published on July 24, 2022 by Stephanie Kay

Nothing says summer like firing up the grill and these grilled tofu skewers, also known as tofu kebabs, are a great addition to any BBQ. Loaded with smoky marinated tofu and seasonal vegetables, these skewers are a plant-based protein-filled meal that is sure to please vegans, vegetarians, and meat-eaters alike.

While many people remain skeptical about tofu, it’s an incredibly versatile and relatively inexpensive ingredient that works well for breakfast, lunch, and dinner. Not only is tofu a good source of vegetarian protein, but it’s also rich in fiber and healthy fats, and extra-firm tofu has a very sturdy texture making it an alternative to chicken, meat, or seafood in a skewer recipe. But how do you make tofu taste good? The key to making tasty tofu is to ensure that you prepare it the right way. While tofu has a lot of potential, when under-seasoned or poorly cooked it can end up rather bland and boring, so here are my top tofu tips.

Tips for Grilling Tofu

The key to good tofu skewers is texture and flavor. To ensure the best results for grilled tofu be sure to:

Press your tofu. The more water you can press out of your tofu the crispier your tofu will get once grilled. I recommend wrapping the tofu in a tea towel or paper towel, or both, placing a heavy object on top and allowing it to rest for at least 10 minutes to remove as much excess water as possible.

Cut the tofu evenly. To ensure that your tofu cooks evenly on the grill, cut it into equal-sized pieces. If you’re grilling tofu “steaks”, I suggest large deck-of-card-sized pieces, if you’re making tofu skewers, I suggest slicing the tofu into 1-inch cubes or as close as possible.

Marinate the tofu. While you can cook tofu as is or with a little salt and pepper, the flavor will be quite bland. For deeper flavor, and better texture, marinate your tofu for at least 30 minutes, or several hours, before grilling.

Make sure your grill is hot. To get those deep, dark char marks, make sure your grill is nice and hot before adding your tofu skewers. If you’re grilling tofu on the BBQ, preheat it to 425°F, if you’re grilling tofu in a grill pan, warm the pan to medium-high heat before adding your tofu to the grill.

How To Grill Tofu Skewers

Prep your tofu. Press, evenly slice, and marinate your tofu before adding the pieces to the skewers.
Prep your veggies. Wash and slice the vegetables before adding them to the skewers. While this recipe calls for zucchini, bell pepper, red onion, and mushrooms, you could also use white onion or shallots, cherry tomatoes, sliced corn, broccoli, or cauliflower.
Preheat the grill. For perfectly grilled tofu, make sure your grill is nice and warm before adding your tofu skewers. You really want to hear a sizzle when the skewers hit the grill!
Grill the skewers. Grill the tofu skewers for 4-5 minutes per side, or for a total of 15-20 minutes, until the vegetables are cooked through, and the tofu pieces have dark char marks.
Eat up! Serve your grilled tofu skewers with rice, roasted potatoes, and/or a simple green salad.

Although you’ll get the best results from grilling tofu skewers on a BBQ or in a grill pan, they can also be cooked in a cast-iron skillet or large frying pan if needed. If you are cooking them in a pan, do it in batches to ensure you don’t crowd the pan and you can also finish them in the oven under the broiler if you want to add a little extra crispness. Just keep an eye on them so they don’t burn!

Easy Marinade for Grilled Tofu

While you can certainly buy a pre-made marinade, you can easily create a smoky tofu marinade at home with a few pantry staples. I suggest using:

Soy sauce
Olive oil
Apple cider vinegar
Maple syrup
Smoked paprika
Onion powder
Garlic powder

The contrast of salty and sweet along with the smoky flavors from the paprika infuse into the tofu and give it a deep BBQ-style flavor. For ultimate flavor, be sure to marinate your tofu for several hours to ensure the flavors really soak into the tofu.

How long can you keep grilled tofu?

Cooked or grilled tofu can be stored in the fridge in an airtight container for 3-4 days. To reheat grilled tofu skewers, return them to a grill for a couple of minutes per side, under the oven broiler for several minutes, or add a few drops of oil to a pan and cook them for a minute or so on all sides. Alternatively, you can reheat them in the microwave for 1-2 minutes.

More Tofu Recipes:

Hummus Pita Pizzas

Published on July 17, 2022 by Stephanie Kay

Ready in minutes, these loaded hummus pita pizzas are a great meal for warm summer days. Whether you’re short on time, don’t feel like cooking, or are looking for a family-friendly meal the kids can help with, this Mediterranean-inspired recipe is a highly versatile meal you can enjoy as a simple lunch or fun dinner idea.

How to Make Hummus Pita Pizzas

Hummus pita pizza is a fancy name for hummus on pita bread and, quite frankly, it’s as simple as it sounds; spread hummus onto pita bread and layer with toppings of your choice. These little no-cook pita “pizzas” are a quick and easy meatless meal that works well as a healthy lunch, simple dinner, or hearty snack.

Start with pita bread. Pita bread is available in different sizes and is found in white flour or whole wheat versions. While I opted to keep my pita bread cold in this recipe, you can toast them or warm them in the oven if you prefer.

Spread with hummus. Top your pita bread with hummus of your choice; although I opted to use plain, garlic and spicy would also work well!

Top with veggies. I chose to go the Greek flavor route with these pitas; however, you can essentially use any raw or cooked vegetables that you enjoy.

Sprinkle with cheese and fresh herbs. Add a bit of crumbled cheese, I suggest feta cheese, a sprinkle of fresh parsley or dill, and a drizzle of olive oil for a boost of flavor.

Best Toppings for Hummus on Pita Bread

These pitas are highly customizable and a great way to use up fridge odds and ends. Although I opted to go the Greek flavor route with this recipe, there are endless toppings you can add, such as:

Chicken
Steak
Falafel
Grilled eggplant
Grilled zucchini
Grilled peppers
Arugula
Spinach
Watercress
Cilantro
Parsley
Basil
Dill
Sprouts
Olives
Avocado
Pesto
Olive oil
Dressing
Salt
Pepper

In addition to mixing and matching toppings, you can also use different types of hummus to mix up the flavors. From garlic to spicy to roasted red pepper, it’s easy to find a wide variety of hummus flavors at most grocery stores and, if you’re feeling up to it, homemade hummus is very easy to make and much more cost-efficient than buying pre-made versions.

Is pita bread and hummus healthy?

Pita bread and hummus is a healthy meal or snack. Hummus is a spread made of chickpeas or garbanzo beans, tahini, lemon juice, and garlic, and is a good source of fiber, manganese, copper, and folate, while pita bread is a Mediterranean and Middle Eastern style of flatbread traditionally made with white or whole wheat flour. By pairing hummus and pita together you can create a well-balanced meal or snack complete with plant-based protein, fiber, complex carbohydrates, and healthy fats.

How many calories are in pita and hummus?

The number of calories in pita and hummus is dependent upon the type of hummus, the size of the pita, and the total portion size consumed. On average, one white, enriched, 6.5″ pita bread and 2 tablespoons of plain hummus contain 247 calories, 8 grams of protein, 39 grams of carbohydrate, and 6.5 grams of fat. (1)(2) To create these hummus pita pizzas, I used one 5″ pita bread, 3 tablespoons of hummus, 2 tablespoons of feta cheese, a handful of tomatoes, cucumbers and leafy greens, which provides 286 calories per pita pizza.

More Healthy Lunch Recipes:

Buffalo Chicken Salad

Published on July 7, 2022 by Stephanie Kay

This buffalo chicken salad recipe is absolutely packed full of flavor while still being good for you! Complete with a rich and creamy ranch-style dressing, blue cheese crumbles, and spicy buffalo chicken, this salad is quick and easy to prepare making it a great healthy weeknight dinner or meal prep idea for healthy lunches.

What is Buffalo Chicken?

Buffalo chicken typically refers to deep-fried, unbreaded chicken wings coated in a spicy sauce made of vinegar, cayenne pepper hot sauce, and melted butter, also known as Buffalo sauce. The spice level can vary from mild to extra-spicy and Buffalo chicken wings are commonly served with celery and a side of blue cheese dressing as a cooling dip for the spicy chicken.

How to Make Healthy Buffalo Chicken

While Buffalo chicken isn’t inherently unhealthy, it’s made with mostly real food after all, due to the deep-frying and copious amount of butter used in the traditional recipe it tends to be a little richer and higher in calories than other methods of preparing chicken. By simply swapping the chicken wings for chicken breasts, butter for olive oil, and trading the deep-frying for grilling, you can easily create a lower calorie, lower fat, and higher protein version of Buffalo chicken. Plus, by serving the chicken on a salad you can create a well-balanced meal packed full of vegetables and fiber.

Ingredients for Buffalo Chicken Salad

Lettuce: Crunchy lettuce provides a nice base for a buffalo chicken salad. While you can certainly use any leafy green you like, such as spring mix, spinach, or iceberg lettuce, I think romaine lettuce works best.
Vegetables: Buffalo chicken is traditionally served with celery sticks and carrot sticks, which would both pair nicely in this salad, however, I opted to mix things up and include thinly sliced cucumber, radish, and red onion instead. If you want to increase the vegetable content, diced tomatoes, corn, and avocado would also pair nicely.
Buffalo Chicken: Combine your favorite hot sauce, I suggest Frank’s Red Hot, olive oil, and a bit of garlic as a quick and easy marinade and finishing sauce for the chicken. If you’re concerned about sodium content, simply use a low-sodium hot sauce instead.
Blue Cheese: Finish your salad with chunks of crumbled blue cheese.
Ranch Dressing: Mix a few pantry staples to create a healthy ranch-style dressing or use your favorite store-bought version if you’re in a pinch.

To me, this is the perfect recipe for nights when you need a quick, easy and healthy meal in a pinch. Not only is the chicken made with pantry staples, but the salad ingredients are incredibly versatile, or you can omit the salad idea altogether and simply serve the chicken as is with a simple side of rice or potatoes, and vegetables of your choice.

More Healthy Chicken Salad Recipes:

Banana Baked Oatmeal Cups

Published on July 6, 2022 by Stephanie Kay

Made with rolled oats, ripe bananas, a little brown sugar, and a pinch of cinnamon, these baked oatmeal cups are a handheld version of a bowl of oatmeal. Whip these up on a weekend and you’ll have healthy breakfasts and snacks ready to grab and go whenever you or the family need them.

If you haven’t noticed yet, I love baked oatmeal. Be it banana, strawberry, peach, or apple flavor, baked oatmeal is one of my favorite make-ahead breakfasts as it keeps well in the fridge or freezer, and is incredibly versatile, inexpensive, and easy to make! While I typically make baked oatmeal in a baking dish and slice it into individual portions, making baked oatmeal in muffin cups is a great way to pre-portion the oatmeal before baking and the muffin shape helps to make it much more kid-friendly too.

How to Make Baked Oatmeal Cups

To make these banana baked oatmeal cups you’ll begin by mixing the dry ingredients.

Rolled Oats: It is best to use rolled oats or old-fashioned rolled oats for baked oatmeal cups as steel-cut oats and quick-cooking oats will not mix well into the batter or cook evenly.
Ground Cinnamon: A sprinkle of cinnamon adds a touch of flavor and sweetness, but you could omit it if you’re not a fan.
Baking Powder and Salt: Some baking essentials to balance out texture and flavor.

Once the dry ingredients are mixed, combine the wet ingredients.

Mashed Banana: For the best results, ensure that your bananas are ultra-ripe for this recipe; the browner the better!
Brown Sugar: Although technically a dry ingredient, sugar is best mixed with the wet ingredients to ensure it’s well incorporated. I used a bit of brown sugar in this recipe to lightly sweeten the oatmeal cups, however, you could omit it completely to create a naturally sweetened oatmeal cup or swap it for maple syrup if you prefer.
Eggs: Eggs help to bind the oatmeal cups, however, if you’re allergic or would prefer to make the recipe vegan you can certainly use 2 flax eggs instead.
Milk: I used cow’s milk in my recipe, but any plain and/or unsweetened plant-based milk will also work.
Vanilla Extract: Add a touch of vanilla for a final boost of flavor!

Once the dry and wet ingredients are mixed you’ll combine them to create a batter, then evenly divide it across a muffin tin, and then transfer it to the oven to bake until golden brown.

How to Make Oatmeal Cups Gluten-Free or Dairy-Free

Have allergies or dietary restrictions? No problem, oatmeal cups can easily be adapted to suit your personal dietary needs.

To make the oatmeal cups gluten-free, be sure to use certified gluten-free oats. While oats are inherently gluten-free, they are often cross-contaminated in productions, however, certified gluten-free options are readily available.

To make the oatmeal cups dairy-free, simply use almond milk or a non-dairy milk alternative instead of cow’s milk and grease the muffin tin with an oil-based cooking spray instead of butter.

Can I freeze baked oatmeal cups?

Baked oatmeal cups store well in the freezer for up to 3 months. Once baked, simply remove them from the muffin tin, transfer them to a baking rack to cool to room temperate, then add them to an airtight container or bag or wrap individually and then transfer them to the freezer.

How many calories are in baked oatmeal cups?

The exact calorie content of a baked oatmeal cup will depend on the recipe used and the number of oatmeal cups that are made. These particular banana oatmeal cups contain 140 calories per serving, 25 grams of carbohydrates, 5 grams of protein, and 1 gram of fat. Considering the typical serving size for rolled oats is a 1/2 cup, an average serving size would be 2 oatmeal cups.

More Healthy Baked Oatmeal Recipes:

Ricotta Toast: 4 Ways

Published on June 26, 2022 by Stephanie Kay

Ricotta toast is the perfect breakfast, lunch, or anytime snack. Whether you make it sweet or savory, add fruits or veggies, herbs or spices, ricotta on toast is a healthy and satisfying meal that is quick and easy to make and full of protein.

What is Ricotta Toast?

As simple as it sounds, ricotta toast is ricotta on toast. Ricotta cheese is a soft, Italian white cheese with a creamy texture and slightly sweet taste. The word ricotta means re-cooked in Italian and ricotta cheese is made by reheating the whey left over from making other cheeses made from sheep, cow, goat, or water buffalo milk. Thanks to its mild taste and creamy texture, ricotta works nicely spread onto toast and pairs perfectly with sweet and savory toppings.

Is Ricotta on Toast Healthy?

Absolutely! Ricotta is moderately low in calories and is an excellent source of protein, and, like all dairy products, contains 15 essential nutrients. A 1/4-cup (65-gram) serving of whole milk ricotta cheese contains 102 calories, 5 grams of protein, 7 grams of fat, and 4 grams of carbohydrate. (1) When spread onto a slice of toast, such as sourdough or sprouted grain bread, ricotta creates a healthy and well-balanced meal or snack complete with protein, fiber, and healthy fats.

Ricotta Toast Recipes

Ricotta on toast is incredibly easy to make and versatile as it pairs well with sweet and savory toppings. You can really add almost any proteins, fruits, veggies, herbs, spices, and sweeteners you like. Here are a few I suggest:

1. Pesto and Egg

The combination of ricotta cheese, pesto, and fried egg makes for the ultimate savory toast. While I suggest a fried egg, a poached egg, a scrambled egg, and a hard-boiled egg would also pair nicely.

2. Peach and Honey

Spread a generous amount of ricotta on the toast and top with freshly sliced peaches and a drizzle of your favorite local honey for a simple yet sweet breakfast or snack.

3. Tomato and Basil

Take your tomato sandwich to the next level and use ricotta cheese instead of classic mayonnaise. Add a couple of sprigs of fresh basil, a drizzle of olive oil, and a generous seasoning of flaky sea salt and black pepper for ultimate flavor.

4. Avocado and Chilies

If you’re a fan of avocado toast you’re going to love ricotta avocado toast! Not only does the creamy texture of ricotta and avocado pair together nicely but the addition of ricotta adds a nice boost of protein to a classic avocado toast.

Other Ricotta Toast Variations

In addition to my suggestions, there are plenty of other ways you can top ricotta on toast including:

Strawberries and Balsamic Glaze
Bananas and Cinnamon
Pear, Honey, and Fresh Thyme
Apple, Almonds, and Maple Syrup
Blackberries and Fresh Mint
Sautéed Mushrooms and Parsley
Raspberries and Honey
Sliced Cucumbers and Fresh Herbs
Figs, Honey, and Walnuts
Smoked Salmon, Fresh Dill, Lemon Juice, Red Onion, and Capers
Blueberries, Lemon Zest and Pistachios

In short, the toppings options are endless! Once you’ve selected your bread and spread your ricotta, you can truly top your toast with any sweet or savory toppings that you enjoy.

More Ricotta Recipes:

Tofu Scramble

Published on June 23, 2022 by Stephanie Kay

If you’ve yet to try tofu scramble, I highly recommend that you do! With a humble block of tofu and a few simple spices, you can whip up a hearty and healthy, and protein-packed vegetarian or vegan breakfast in a few minutes. Learn how to make tofu scrambled eggs with this quick and easy recipe.

I don’t know about you, but scrambled eggs are one of my favorite breakfasts, in fact, I love them so much I could easily eat them for lunch and dinner too. With that being said, for individuals who follow a vegetarian or vegan, are allergic to eggs, or are simply looking to incorporate more plant-based foods into their diet, tofu scramble is both a fun replacement and alternative for eggs. And the best part? It’s easy to make!

Is Scrambled Tofu Healthy?

You bet ya! Tofu is a great source of vegetarian protein and provides 9 grams of protein per 3.5-ounce (100-gram) serving of firm tofu. (1) In addition to protein, tofu is also a good source of fat, a moderate source of fiber, calcium, manganese, copper, selenium, vitamin A, phosphorus, magnesium, iron, and zinc.

How to Make Tofu Scramble

Tofu scramble is so quick and easy to make you can whip it up on weekday and weekend mornings. Here’s what to do:

Crumble the tofu. In a large bowl or on a plate, break the tofu into small pieces.
Scramble the tofu. Heat some oil in a large pan, add the crumbled tofu, and then cook the tofu, breaking it up into smaller pieces with a spatula or spoon as it cooks, until it’s cooked and looks “scrambled”.
Season the tofu. While the tofu is cooking in the pan, season it with a mixture of herbs and/or spices.
Serve with toast. Once the tofu is scrambled, serve it with a slice of toast and fruits and/or veggies of your choice.

Which tofu is best for tofu scrambled eggs?

Firm tofu best resembles scrambled eggs when cooked, however, medium and extra-firm tofu will also work for tofu scramble. I would not recommend using soft or silken tofu as the consistency and textures will not work well.

How to Season Tofu Scramble

For a basic tofu egg scrambled, I think a mixture of nutritional yeast, ground turmeric, garlic powder, salt, and pepper provides the best taste and color. You can also add various herbs, spices, and vegetables to create different flavors of tofu scramble, variations include:

Curry Scrambled Tofu: Add a pinch of curry powder for a punch of spice and a bit of heat.
Veggie Scrambled Tofu: Add spinach, broccoli, mushrooms, and garlic for a veggie-filled scramble.
Herby Tofu Scramble: Add a variety of chopped herbs such as basil, parsley, and dill for an extra fresh and fragrant scramble.
Tex-Mex Scrambled Tofu: Add black beans, red bell pepper, and onion powder to the scramble and serve with salsa and hot sauce for a bit of flavor and flair.
Greek Scrambled Tofu: Add diced tomatoes, oregano, black olives, and feta cheese for a Mediterranean vibe.

Honestly, once you get the basic tofu scramble recipe down you’ll realize the flavor options are endless!

What to Serve with Scrambled Tofu

Scrambled tofu can be served much like scrambled eggs and pairs well with toast, a bagel, an English muffin, breakfast potatoes or sweet potatoes, or tortillas, especially if you’re going with a Tex-Mex variation. If you’re looking for a lower-carb vegan option, it also pairs nicely with roasted vegetables, tomatoes, veggie bacon, green salad, sliced avocado, or fruit.

How to Store Tofu Scramble Leftovers

Once cooked, tofu scramble can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months making it a great meal prep option. To reheat, simply add the scramble to a plate and warm in the microwave for 1-2 minutes or place it back in a skillet or pan on medium heat until warm. If frozen, be sure to thaw the tofu before reheating.

More Vegan Breakfast Recipes:

Chickpea Tacos

Published on June 19, 2022 by Stephanie Kay

Who says you can’t make tacos with chickpeas? Made with canned chickpeas, spices, and your favorite taco toppings, this vegetarian chickpea taco recipe is packed full of protein, fiber, and flavor. Learn how to make a quick and easy chickpea taco filling perfect for a weeknight meal.

Why Chickpea Tacos?

While chickpeas may not be the first ingredient that comes to mind when you think of tacos, chickpea tacos are a fun way to mix up taco night! Whether you’re vegan, vegetarian, trying to eat more plant-based meals, or simply looking to try something new, chickpeas are a fun and healthy way to cook up your favorite taco meal.

Source of vegetarian protein. While chickpeas are primarily a source of carbohydrates, chickpeas are a good source of vegetarian protein, containing 15 grams of protein per 1 cup serving (1).
Source of fibre. Chickpeas are high in dietary fiber, specifically soluble fiber, and contain 13 grams of fiber per 1 cup serving (1).
Inexpensive and versatile. Compared gram per gram, dry chickpeas are incredibly inexpensive compared to other sources of protein and are incredibly versatile as they can be boiled, roasted, or baked and also used in soups, stews, salads, curries, casseroles, and dips.
Quick and easy to use. While dry chickpeas will take longer to cook, canned, pre-cooked chickpeas are very easy to find and can help to dramatically cut down on prep time and cooking time.

How to Make Chickpea Taco Filling:

Dry the chickpeas thoroughly before cooking. Use a tea towel or paper towel to remove as much excess water as possible to help ensure you get a nice crispy texture on the chickpeas.

Season the chickpeas generously with spices. Coat the chickpeas with your favorite taco seasoning, I recommend a blend of chili powder, paprika, garlic powder, onion powder, dried oregano, and salt.

Cook the chickpeas in a pan. Add the chickpeas to a pan and cook them until darkened and slightly crispy, breaking some of them up with a fork or potato masher to create a ground-meat-like texture.

Assemble the tacos. Once the filling is prepared, add the chickpea filling to tortillas and serve with toppings of your choice. I think avocado, tomatoes, salsa, coleslaw, and/or sour cream would all work well.

Store leftovers. If there happens to be anything left, leftover chickpea taco filling can be stored in the fridge in an airtight container for up to 5 days. To reheat, simply add the chickpeas to a pan and heat until warm and slightly crispy.

Best Toppings for Chickpea Tacos

Once you’ve prepared your chickpea filling, you can serve the tacos with toppings of your choice. I think the following would all work well:

Avocado
Guacamole
Tomatoes
Salsa
Pico de Gallo
Sour Cream (or Vegan Sour cream)
Red Cabbage
Coleslaw
Cilantro
Jalapeño
Lime
Hot Sauces

Regardless of what toppings you choose, these chickpea tacos are a little something different that you can add to your taco night repertoire. Not only does the chickpea filling work well in tacos but you can also serve it in burritos or on top of your favorite burrito bowl, taco bowl, or salad as a source of hearty and filling fiber and plant-based protein.

More Vegetarian and Vegan Recipes:

Salmon Meal Prep Bowls

Published on June 12, 2022 by Stephanie Kay

Meal prep is a great strategy to help ensure you have healthy and balanced meals ready to go for busy weekdays and these meal prep salmon bowls are perfect to help you do so. Filled with protein, complex carbohydrates, fiber, and healthy omega-3 fats, these salmon bowls are a great recipe to ensure you have nutritious and delicious meals all week long.

Can you meal prep salmon?

Salmon works well as a meal prep ingredient and will easily keep for 4 to 5 days in the fridge. Not only is it easy to cook but it’s a great lean source of protein and, whether it’s baked, roasted, or grilled, cooked salmon can be stored in an airtight container in the fridge for several days or in the freezer for several months.

How to Meal Prep Salmon

Decide how to cook it. The first step to meal prepping salmon is to determine how you’ll cook it. Salmon can easily be baked, roasted, or grilled in under 15 minutes making it a great protein source to use for quick and easy meal prep.
Portion the salmon evenly. Salmon comes in all shapes and sizes, from whole fillets to sliced fillets to steaks, so depending on what cut of salmon you purchase you may need to divide the salmon into individual portions. I think a 4 to 6-ounce portion works best for meal prep.
Add some flavor. While fresh salmon is delicious on its own, adding a dry rub or a marinade can help to add a punch of flavor to the salmon. I used a simple spice mixture for this recipe, however, pesto, honey mustard, ginger, and soy marinades also work very well.
Add some complex carbohydrates. To create a balanced meal, be sure to add a source of complex carbohydrates to your meal prep bowl. I opted to use brown rice in these bowls but white rice, potatoes, quinoa, or pasta would also pair nicely.
Add some vegetables. Finally, be sure to add some veggies to your salmon meal prep for a boost of fiber and color. While I used green beans in these bowls, asparagus, broccoli, cauliflower, green peas, or carrots, would all work nicely and store well in the fridge for easy meal prep.

How to Store Salmon Meal Prep

Another important thing to consider when meal prepping salmon is the meal prep containers. I suggest using rectangular glass or plastic containers with an airtight lid. Not only do they store well in the fridge but they can be transferred to the microwave to quickly reheat the salmon when you’re ready to eat.

How to Reheat Salmon Meal Prep

When you’re ready to eat, you can transfer the bowls to the microwave for about 2 minutes. If you’re uncertain about the cooking time of your microwave, start with 1 minute and add 30 increments as needed; the salmon is already cooked, you don’t need to cook it again! If you prefer, the salmon bowls can also be reheated in the oven; simply transfer the salmon, rice, and green beans to an oven-proof dish, cover with aluminum foil, and warm in the oven at 275°F for about 15 minutes.

Honestly, when it comes to salmon meal prep the options are endless, this sweet and smoky meal prep salmon with brown rice and green beans just happens to be my suggestion, so feel free to experiment and explore with the endless combinations of flavors, colors, and ingredients to make the best meal prep salmon you possibly can.

More Salmon Recipes:

Strawberry Overnight Oats

Published on June 2, 2022 by Stephanie Kay

These strawberry overnight oats are a great meal prep idea for healthy weeknight breakfasts. Not only are they quick and easy to make but they are packed full of protein and fiber to create a well-balanced meal.

As soon as the warm weather beings I trade in my warm bowl of oatmeal for overnight oats. While they are essentially the same thing, cold overnight oats are just so much more appealing when the temperature starts to rise and I no longer feel like turning on the stove. Plus, nothing quite says summer flavors like fresh seasonal berries, which is what makes these strawberry overnight oats the perfect summer breakfast.

Ingredients for Strawberry Overnight Oats:

Strawberries: You can use fresh or frozen strawberries for overnight oats. If using fresh, I suggest dicing them into bite-size pieces. If using frozen strawberries, once left overnight they will thaw into a jam-like texture so there is no need to cut them before adding them to your oats.
Oats: It is best to use rolled oats or quick-cooking oats for overnight oats as they will soften best in the liquid to provide the best texture. I do not recommend using steel-cut oats for overnight oats. If you need to make the recipe gluten-free, be sure to use certified gluten-free oats.
Yogurt: To help increase the protein content of the overnight oats, I recommend using Greek yogurt or skyr yogurt, however, any plain yogurt will work. If you want to make the recipe dairy-free, I would recommend using coconut yogurt, while it will alter the taste it won’t affect the texture.
Milk: I used 2% cow’s milk in my recipes, however, you could easily use almond milk or coconut milk if needed.
Chia Seeds: To add some healthy fats and ensure the oats are extra thick and have a rich texture.
Sweetener: Add a drizzle of maple syrup or honey for an extra touch of sweetness.
Toppings: Feel free to add any additional toppings you like; a drizzle of almond butter, coconut flakes, or, if you’re feeling cheeky, a small handful of chocolate chips would pair nicely!

How to Make Strawberry Overnight Oats

To begin, add rolled oats or quick-cooking oats to a jar.
Cover the oats with milk and regular or Greek yogurt and stir to combine.
Add a splash of vanilla, a drizzle of honey, chia seeds, and a pinch of salt, and stir again until well combined.
Add the diced fresh strawberries and mix until well incorporated.
Cover the jar with a lid and transfer the oats to the fridge overnight.
In the morning, remove the lid, give the oats a good stir, add additional toppings as needed, and serve!

Once prepared, the oats can be stored in the fridge for up to 5 days before serving, which makes them a great meal prep idea for a week’s worth of healthy breakfast.

Can Frozen Strawberries be used in Overnight Oats?

You can use fresh or frozen strawberries in overnight oats. While frozen strawberries will create a slightly runnier texture, given the additional liquid that is released as the berries thaw, either option will work well in these strawberry overnight oats.

Can I use quick oats instead of rolled oats for overnight oats?

Yes, you can use quick oats instead of rolled oats for overnight oats. Quick oats absorb liquid must quicker (no surprise) than rolled oats or old-fashioned oats so they actually don’t need to sit as long and can be ready in an hour as opposed to overnight. Therefore, quick oats are a great choice if you need to make overnight oats in the morning before you head out the door to the office.

Preparation and Storage Tips

Here are some of my top tips to create delicious and nutritious overnight oats.

If you’re making them for meal prep, overnight oats keep in the refrigerator for up to 5 days, so make a big batch on a Sunday and you’ll have breakfast ready for the week.

To reduce mess and clean-up, make overnight oats directly in the jar or container from which you will eat them.

To preserve the oats as long as possible, use a jar or container with an airtight lid.

If making them several days in advance, the oats may separate from the milk and yogurt in the fridge before it’s time to eat. While it may not look appealing, it’s not a problem, just give them a good stir when you’re ready to eat them and they will be as good as new!

If you’re traveling to the office or work with your breakfast, not to worry, overnight oats can be left at temperature for up 4 hours. So you’ve got plenty of time to get from fridge to office breakfast with your strawberry overnight oats without concern.

More Overnight Oat Recipes:

Steak Sandwich with Brie Cheese

Published on May 31, 2022 by Stephanie Kay

Layered with juicy slices of steak, brie cheese, caramelized onions, and arugula, this steak sandwich is packed full of flavor. Whether you’re grilling steak in the moment or using leftovers from the night before, this quick and easy recipe works well for lunch or dinner.

I think sandwiches are highly underrated. Not only have they received a reputation for being unhealthy that they don’t deserve, but they are so quick to make and there are so many flavor options to choose from. Plus, they are a great way to turn humble leftovers into an epic lunch, which with exactly what I did with this steak sandwich recipe.

How to Make a Steak Sandwich

Bring the steak to room temperature. For the best results, remove your steak from the refrigerator at least 1 hour before cooking. Bringing the steak to come to room temperature before cooking allows for a more even cook.
Cook the steak. The key to a good steak sandwich is a well-cooked steak and using a meat thermometer can help to ensure that your steak is cooked perfectly to your liking.
Let the steak rest. To ensure the meat is tender and juicy, allow the cooked steak to rest for at least 5 minutes before slicing.
Slice the steak. Slice the steak as thinly as possible so it’s easy to bite into the sandwich. Any juices can be poured over the sliced steak for extra flavor.
Toast the bread. While you can use fresh bread, I think toasted bread or a crusty roll like ciabatta work best for a steak sandwich.
Add the spreads. Cover each slice of toasted bread with mayonnaise and Dijon mustard, or the sauce of your choice; a garlic aioli would be a lovely touch!
Layer with toppings. Layer the bread with sliced steak, brie cheese, caramelized onions, and arugula for an epic steak sandwich.

Which steak is best for a sandwich?

While just about any cut of steak can work in a steak sandwich, tender cuts of meat tend to work best. The best cuts of steak for a steak sandwich are:

Ribeye Steak: The steak of choice for a Philly cheesesteak; it’s well-marbled and incredibly tender when cooked.
Sirloin Steak: This moderately expensive cut is known for its great marbling and flavor.
Flank Steak: While it’s a little tougher than other cuts, it’s incredibly quick to cook and much leaner than other steaks.
Skirt Steak: Not to be confused with hanger steak, comes from the plate primal, found below the rib. Although it’s slightly tougher, it is one of the most flavorful cuts of beef and is still a great steak for grilling.
Bavette Steak: Also known as flap steak, it’s a flat and highly-flavored steak that doesn’t get tough or chewy thanks to its loose texture.
Beef Roast: Thinly sliced leftover prime rib and roast beef make a wonderful addition to any steak sandwich.

Although you can certainly fire up the grill and cook a steak when you’re in the mood for a steak sandwich, using leftover steak or roast beef from last night’s dinner is a great way to make a quick high-protein lunch and clean out the fridge at the same time.

What to Put in a Steak Sandwich

When it comes to toppings, honestly, the options are endless. From grilled veggies to sliced tomatoes to leafy greens, cheese, and aioli, there are so many different ingredients you can add to customize your own steak sandwich. I opted to add brie cheese, caramelized onions, arugula, Dijon mustard, and mayo to my steak sandwich for a more classic sandwich feel, however, feel free to add any toppings you think will pair well.

What goes with steak sandwiches?

A steak sandwich pairs nicely with sliced vegetables, coleslaw, green salad, and, of course, French fries. I personally think crispy oven fries, grilled sweet potato wedges, Brussel sprout salad, or apple cider vinegar coleslaw would make a great side dish for these steak sandwiches. While all options would be delicious, if you’re looking to increase the fiber content and create a more well-balanced meal, a salad or a side of sliced veggies would be your best choice.

Regardless of which ingredient combo you choose, as long as you’ve got a good steak and some good bread you’ll be sure to have an epic steak sandwich you can enjoy for just about any meal of the day.

More Steak Recipes:

Bow Tie Pasta Salad

Published on May 27, 2022 by Stephanie Kay

Nothing says summer like a good pasta salad and this Italian-inspired bow tie pasta salad is the perfect addition to any summer BBQ! Filled with spinach, cherry tomatoes, and bocconcini cheese, and covered in basil pesto, this farfalle pasta salad recipe is packed full of fiber, healthy fats, and flavor.

A white bowl filled with pasta salad made with bow ties, tomatoes, spinach, basil, bocconcini cheese, pesto, olive oil, and lemon juice.

Whether you’re enjoying a long weekend, celebrating a party, or getting together for a family potluck, this bow tie pasta salad is the perfect salad for any summer feast. Unlike creamy pasta salad loaded with mayonnaise, this pesto-covered pasta salad is a light and refreshing, while being very easy to make. Not to mention, it makes great leftovers too, so you can prep it in advance and enjoy it as a meal prep salad all week long.

Ingredients for Bow Tie Pasta Salad

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

Bow Tie Pasta: You can’t make a bow tie pasta salad without bow tie pasta! This flat noodle, also known as farfalle, is a great shape for a cold pasta salad as its size is the perfect match for chopped veggies.
Spinach: Raw, baby spinach adds a punch of green and fiber to this pasta salad. If you don’t have spinach, arugula would also pair nicely with this recipe.
Tomato: While the recipe calls for cherry tomatoes, grape tomatoes or cubed whole tomatoes would work just as well.
Basil: A bit of basil or fresh herbs helps to brighten the dish and add a punch of freshness.
Cheese: I opted to use bocconcini cheese, which is small balls of mozzarella cheese, but you could easily use cubed mozzarella cheese, parmesan cheese, or feta cheese instead.
Red Onion: For a bit of color and crunch. Feel free to omit it if you don’t like it.
Dressing: To keep the dressing quick and easy, I used a combination of basil pesto, olive oil, and lemon juice to keep with the theme; however, you could any style of Italian vinaigrette that you enjoy. A combination of olive oil, red wine vinegar, garlic, oregano, and Dijon mustard would also make a simple homemade Italian dressing.

While I opted to use tomatoes and spinach as the vegetables in my pasta salad, you can really use any edible raw vegetables and leafy greens that you enjoy. Cucumber, red bell pepper, zucchini, carrots, red onion, green onion, and black olives would all work nicely in this bowtie pasta salad.

Dietary Adaptions

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

To Make it Dairy-Free: Omit the cheese and use dairy-free pesto.

Ingredients for bow tie pasta salad: farfalle pasta, mozzarella cheese, tomatoes, basil, and pesto.

How to Make Bow Tie Pasta Salad

This pasta salad with bow ties is really easy to make, here’s what you’ll do:

Cook the pasta. Boil the bow tie pasta in well-salted water until cooked al dente. Once cooked, rinse the pasta under cold water and set aside.
Chop the veggies. While the pasta is cooking, chop the onion, spinach, and basil, and slice the tomatoes.
Slice the cheese. Slice the bocconcini cheese balls in half.
Make the dressing. In a small bowl, mix the pesto, olive oil, and lemon juice together.
Mix everything together. Add the pasta, veggies, cheese, and dressing to a large bowl and toss until well combined, and season with salt and black pepper.
Serve and enjoy!

Note: If you decide to make this pasta salad in advance, you can store it in the fridge and freshen it up with an extra drizzle of olive oil, a squeeze of lemon, and/or a sprinkle of salt and pepper before serving.

Red’s Nutrition Tip

While pasta is often not considered a healthy food, I can assure you that pasta is a healthy choice. Made with flour, water, and salt, pasta is a staple of Italian cuisine that can be traced back as far as the 4th century B.C. Nutritionally speaking, pasta is a source of complex carbohydrates and fiber and, while it can be a rich dish depending on what it’s served with, pasta of all shapes and sizes can be included in a healthy and well-balanced diet, especially when it’s paired with fresh veggies like this bow tie pasta salad recipe.

What to Serve with Pasta Salad

Pasta salad is filled with complex carbohydrates, fiber, and healthy fats, therefore, pairing it with a source of protein would help to create a more balanced meal. Some suggestions include:

Burgers
Sausages
Chicken
Steak
Shrimp
Salmon
Tuna
Tofu
Hard-Boiled Eggs

If you’re looking for a little recipe inspiration, I think the following would pair very well with this Italian bow tie pasta salad:

While pasta salad is often thought of as a side dish, paired with grilled meat or a burger, it works equally well as a vegetarian main course. In fact, on a hot summer day, a cold pasta salad is a great way to conquer a pasta craving without turning on the stove, not to mention, it stores incredibly well in the refrigerator making it a great make-ahead meal for a simple lunch or dinner.

Close up of Italian pasta salad with bow ties in a white bowl with a spoon.

FAQs

What are the bow tie pastas called?

Bow tie pastas are called farfalle. The word farfalle, pronounced “far-FALL-ay”, means butterfly in Italian, but is commonly referred to as bow tie pasta because of its signature shape.

How long do you cook bow tie pasta?

Bow tie pasta should be cooked for 11-13 minutes. For authentic al dente pasta, cook the pasta for 11 minutes.

What is bow tie pasta made of?

Bow tie pasta is made of durum wheat semolina flour.

Should you rinse the pasta when making pasta salad?

Cooked pasta should be rinsed when making pasta salad. Rinsing the pasta stops the cooking process and cools the pasta so it can be added to the salad immediately.

How many calories are in bow tie pasta salad?

The number of calories in pasta salad is dependent upon the exact recipe used and the portion size consumed. This bow tie pasta salad makes 8 side dish servings and contains 236 calories, 3 grams of fat, 7 grams of protein, 35 grams of carbohydrate, and 2 grams of fiber per serving.

Storage + Reheating

Transfer the pasta salad to an airtight container and store it in the fridge for up to 5 days.