Stephanie Kay Nutrition

Real Food for Real Life

Plant vs. Animal Protein: What’s the Difference?

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Plant-based diets have been on the rise for the past decade, with a focus on plant protein as a primary area of both interest and concern. While plant protein has generally been considered inferior to animal protein, claims continue to be made that plant protein is just as nutritious, if not more, than animal protein, but what does the research say? Here’s everything you need to know about plant protein vs. animal protein and the nutrition difference between the two.

Plant Protein vs. Animal Protein: What's the Difference?

Table of contents

Plant Protein vs. Animal Protein: What’s the Difference?

Protein is one of three essential macronutrients, along with carbohydrates and fat, that are present in food. Proteins are made up of smaller molecules called amino acids, of which there are 20 in total, which are considered the building blocks of life and are found in every cell in the body. Amino acids are joined together by chemical bonds to form chains, which play various roles in the human body, including the production of enzymes, hormones, and neurotransmitters; cellular structure, growth, and repair; support to the immune system, and transportation of nutrients (1).

The primary difference between plant protein and animal protein is the composition of amino acids. Amino acids can be classified into three different groups: essential, nonessential, and conditionally essential amino acids (2).

  • Essential amino acids cannot be made by the body and, therefore, must be consumed through food. These include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
  • Nonessential amino acids can be made by the body from essential amino acids or in the normal breakdown of proteins. These include alanine, arginine, asparagine, aspartic acid, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
  • Conditionally essential amino acids are not essential, except in times of illness and stress. These include arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and serine.

Generally speaking, animal protein contains all essential amino acids, but plant proteins do not. It is for this reason that animal proteins are typically considered complete proteins and plant proteins are typically considered incomplete proteins.

What is animal protein?

All animal meats and animal by-products, such as eggs or dairy, are considered animal proteins. Animal proteins are known as complete protein sources as they contain all nine essential amino acids. Sources of animal protein include:

  • Red meat and game meat
  • Fish and seafood
  • Poultry
  • Eggs
  • Dairy products, such as milk, yogurt, and cheese

What is plant protein?

Plant proteins are plants that contain a meaningful amount of protein. While many plants contain protein, certain plants contain protein at higher levels or in more concentrated amounts. In most cases, plant proteins contain more carbohydrate or fat, gram per gram, than protein, but compared to other plants are relatively high in protein and are, therefore, considered plant proteins. Plant proteins, also referred to as vegan proteins or vegetarian proteins, are typically considered incomplete proteins, as they do not contain all nine essential amino acids. Sources of plant protein include:

  • Soy products, such as tofu, tempeh, and edamame
  • Beans
  • Lentils
  • Whole grains
  • Nuts
  • Seeds

Certain plant proteins, such as soybeans, tofu, and quinoa, do contain all essential amino acids and are, therefore, considered complete protein sources; however, the ratio of their amino acid profile is not considered optimal. While these plant proteins do contain all essential amino acids, they tend to contain lower levels of certain amino acids, namely leucine (3). It is for this reason that combining complementary plant proteins is often recommended in plant-based diets. While it was once considered best practice to combine complementary plant proteins at every meal to balance amino acid ratios, it is now generally agreed that it is best to consider amino acid intake in the overall diet throughout the entire day.

Nutrition of Plant Protein vs. Animal Protein

While plant and animal sources of protein both contain protein, they contain different macronutrient ratios and, therefore, vary widely in protein content. Here is a comparison of a 100-gram serving of cooked chicken breast, extra-firm tofu, cooked black beans, and raw almonds (4, 5, 6, 7).

 Per 100 Grams CHICKENTOFUBEANSALMONDS
Calories158 calories83 calories132 calories579 calories
Protein32 grams10 grams9 grams21 grams
Fat3 grams5 grams1 grams50 grams
Carbohydrate0 grams1 gram24 grams22 grams

Calories

Calorie content varies widely in plant and animal proteins depending on the source. While chicken, tofu, and black beans contain a similar calorie content per 100-gram serving, almonds contain 3.5 times more calories per serving, given their high-fat content.

Protien

Compared gram per gram, animal proteins typically contain more protein than plant proteins. Per 100-gram serving, chicken contains 220% more protein than tofu, 256% more protein than black beans, and 52% more protein than almonds.

Fat

The fat content of plant and animal proteins varies widely based on the source. While soy products, beans, and lentils are generally low in fat, animal protein sources can contain both high and low levels of fat depending on the type of meat and cut of meat, while nuts and seeds are primarily composed of fat and, therefore, always high in fat content.

Carbohydrates

Animal proteins are low in carbohydrate content, while plant proteins vary depending on the source. Beans and lentils typically contain two to three times more carbohydrates than protein per serving, nuts and seeds typically contain similar amounts of carbohydrates and protein, and soy products contain the least.

Animal Protein vs. Plant Protein Sources Comparison

Pros and Cons of Plant and Animal Protein

There are important pros and cons to consider in both plant and animal protein sources.

Benefits of Animal Protein

Provides All Amino Acids

Animal proteins are considered complete proteins as they contain all essential amino acids and are, therefore, often considered superior protein sources compared to plant sources.

Better Digestibility and Bioavailability

According to both the protein digestibility corrected amino acid score (PDCAAS) and digestible indispensable amino acid score (DIAAS) used to assess the ability of a dietary protein to meet the body’s amino acid requirements, animal protein sources have higher digestibility and bioavailability than plant protein sources (8, 9). The amino acids found in animal foods survive digestion better than those in plant foods, providing a higher bioavailability.

Higher Concentration of Protein

Gram per gram and calorie per calorie, animal protein sources contain higher levels of protein. This means, on average, one will need to consume fewer calories to reach similar or higher levels of protein intake compared to plants.

Contain Essential Nutrients

In addition to containing all essential amino acids, overall, animal proteins are better sources of essential vitamins and minerals, specifically vitamin B12, vitamin D, DHA, iron, and zinc (10).

Cons of Animal Protein

More Expensive

Compared to plant proteins, animal protein does have a higher price point per serving; however, per gram of protein provided, they may actually be more expensive.

Format Matters

Processed forms of animal protein, specifically processed forms of red meat such as hot dogs and corned beef, have been linked to adverse health effects, including heart disease and cancer (11, 12). However, the direct causation remains disputed within the scientific community and, while unprocessed red meat has shown lesser correlations, there have been no links to leaner animal protein sources such as poultry or seafood (13, 14).

Benefits of Plant Protein

Plant Foods Linked to Health Benefits

A diet high in plant foods has been linked to numerous health benefits, including lower cholesterol levels, lower risk of heart disease, and improved heart health (15, 16). While you can consume animal proteins and still consume a diet rich in plant foods, generally speaking, adding more plants to your diet is beneficial to overall health.

Less Expensive

Compared to animal proteins, plant proteins are typically cheaper. However, while 100 grams of beans, lentils, or tofu generally has a lower price point than 100 grams of chicken or beef, it does contain less protein overall.

Highly Versatile

While one could argue on both sides, plant protein sources are generally considered more versatile ingredients as they can be used in both savory and sweet dishes, from veggie scrambled to curries to dips and sauces, for breakfast, lunch, dinner, and snacks.

Cons of Plant Protein

Missing Amino Acids

Most plant proteins do not contain all essential amino acids, and those that do contain them don’t contain them in optimal ratios; however, by consuming a wide range of plant proteins, an individual can likely consume all essential amino acids.

Lower Concentrations of Protein

Gram per gram, plant proteins are less concentrated in protein than animal sources; therefore, one will need to consume more calories to reach the same protein intake as animal sources.

Contain Antinutrients

Plants contain antinutrients that impair the digestion and absorption of protein, vitamins, and minerals. This natural defense mechanism helps to protect the plant from infections or consumption by animals and insects and includes phytates, lectins, oxalates, tannins, glucosinolates, and saponins. For example, when phytic acid binds zinc, an essential mineral, it forms an unabsorbable complex that your body cannot use (17).  While, in most cases, these antinutrients can be destroyed or denatured through proper preparation, these are things that animal proteins do not contain.

Missing Essential Nutrients

Certain essential micronutrients are simply not found in the plant kingdom. There are no reliable plant protein sources of vitamin B12, Vitamin D3, vitamin K, creatine, or DHA. In fact, the only source of K2 from plants is from fermented vegetables, such as natto, while it’s widely found in animal foods and is highest in liver and dairy products (18). Moreover, taurine is a sulfur compound that’s only found in animal-based foods (19).

Plant vs. Animal Protein for Muscle Building

While protein has many important functions, one of the best known and popular is its requirement for and ability to build muscle. A systematic review and meta-analysis found that animal protein tends to have a more favorable effect on lean mass compared to plant protein, and the benefit appears more pronounced in younger adults (20). While it is possible to consume exclusively plant proteins and experience similar muscle-building results, on a gram-per-gram basis, animal proteins are generally more anabolic. This anabolic advantage is due to higher concentrations of essential amino acids, particularly leucine, and also due to constituents such as taurine, carnosine, creatine, collagen, and even cholesterol, none of which are present in plant foods (21). The lower anabolic effect in plant proteins is partly due to their lower digestibility and lower amino acid content than animal protein sources.

Animal Protein vs. Plant Protein Powder

Protein powder is a commonly used supplement and is now available in both plant and animal forms. The most common source of animal protein powder is whey, while egg and beef protein powders also exist, and the most common sources of plant protein powder include soy, peas, hemp, rice, or a blend.

Much like whole foods, animal protein powders contain all essential amino acids, which is especially important as leucine is a key amino acid required for building muscle; one of the primary reasons for using protein powder supplements. While many plant-based protein powders will add incremental leucine to their blend, one study demonstrated that when amino acid and leucine levels are controlled for, whey protein still provides a significantly greater response in blood levels of amino acids once consumed (23).

Regardless of the source chosen, while protein powder can be a valuable addition to a healthy diet, and there are many ways to use it, it’s best to read labels carefully, as they are technically still a form of processed food.

The Bottom Line

The primary difference between plant proteins and animal proteins is their composition of amino acids; animal protein sources are considered complete proteins as they contain all essential amino acids, while plant protein sources are considered incomplete proteins as they are lacking in different amino acids. While animal proteins have a slight advantage as they contain essential nutrients not found in plant foods and provide a slight anabolic advantage for muscle growth compared to plant proteins, both plant and animal proteins have benefits and drawbacks. Overall, all whole food protein sources are nutrient-dense options, so instead of picking one or the other, focus on incorporating both plant and animal proteins into a healthy and well-balanced diet.

Shrimp Burgers

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Crispy on the outside and juicy on the inside, these shrimp burgers are a fun way to mix up burger night. Filled with ginger and garlic, topped with a spicy sriracha sauce, and a quick coleslaw, these grilled shrimp burgers are the perfect addition to any summer BBQ.

While shrimp might not be the first thing that comes to mind when you think of burgers, you can make a burger out of pretty much any source of protein. Not only is shrimp a great source of lean protein but its texture is ideal for forming patties and its relatively neutral taste makes it a very versatile vehicle for flavor.

How to Make Shrimp Burgers

  1. Prepare the shrimp. Ensure that the shrimp are thawed, peeled, and deveined before adding them to the burgers.
  2. Prepare the burger meat. Add the prepared shrimp and seasonings to a food processor and pulse until roughly chopped.
  3. Add breadcrumbs. While optional, breadcrumbs help to bind the burger mixture and add a bit more moisture to the shrimp burgers.
  4. Form the patties. Once the shrimp mixture is prepared, shape it into burger patties.
  5. Grill. Add burgers to a grill, or grill pan, and cook until golden brown on both sides.
  6. Layer with toppings. Once grilled, the shrimp burgers can be added to a bun and layered with sriracha mayo and coleslaw or toppings of your choice.

What to Serve with Shrimp Burgers

Like any good burger, shrimp burgers pair particularly well with crispy oven fries, coleslaw, or a simple green salad. If you’d prefer a lighter or lower-calorie dish, simply serve the grilled burger patties on the green salad of your choice with a small amount of dressing.

Shrimp Burgers with Sriracha Mayo

If you don’t have a grill or a grill pan, these burgers can also be cooked in a frying pan or cast-iron skillet or easily baked in the oven. Regardless of what cooking method you choose, these shrimp burgers are perfect for an easy weeknight meal, weekend lunch, or holiday BBQ, and are tasty enough to (hopefully) even attract those who claim to not like seafood.

More Healthy Burger Recipes:

Creamy Asparagus Soup

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This creamy asparagus soup recipe has all of the flavors of spring blended into one delicious bowl. Made with asparagus, heavy cream, and a pinch of dill, this soup is light and fresh and works equally well as a starter, side dish, or main course.

Asparagus is one of those vegetables that people tend to only think of as a side dish but it can truly be used in so many different ways. Thanks to its hearty texture, asparagus can be steamed, roasted, grilled, baked, or sautéed and works in everything from salad to risotto to pasta to pizza. While asparagus is available in grocery stores year-round, nothing tastes quite like seasonal, local asparagus, which is the perfect ingredient for this creamy asparagus soup.

How to Make Creamy Asparagus Soup

  • Cook the onion and garlic. Begin by sautéeing the onion and garlic in a pot with melted butter and olive oil until tender and translucent.
  • Sautée the asparagus. Add the trimmed and cut asparagus stalks to the pot, season with a pinch of salt and pepper, and sautée for several minutes.
  • Cover with broth. Cover the asparagus mixture with broth and cook until bright green and slightly tender.
  • Purée until smooth. Purée the broth and asparagus mixture until velvety smooth.
  • Add a splash of cream. Stir in the heavy cream until the soup is rich and creamy.
  • Top with fresh dill. Portion the soup into bowls, add a sprig of fresh dill, an extra drizzle of cream, a pinch of salt and pepper, and voila!

While this recipe calls for heavy cream, as I think it provides the creamiest texture and best flavor, you could certainly use table cream, half-and-half, or a splash of milk if you prefer.

Cream of Asparagus Soup

Best Creamy Asparagus Soup

This classic French soup is a delicious way to use fresh asparagus when it’s in season. Once blended and cooled, the soup can easily be stored in an airtight container in the refrigerator for several days or in the freezer for several months making this asparagus soup a great meal prep idea or make-ahead meal.

More Healthy Soup Recipes:

Sweet Potato Breakfast Casserole

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Consider meal prep covered with this healthy breakfast casserole! Made with whole eggs, roasted sweet potatoes, spinach, and goat cheese, this sweet potato breakfast casserole is complete with protein, fiber, and healthy fats making it a healthy and well-balanced breakfast or brunch. It’s also naturally gluten-free, vegetarian, and paleo for everyone to enjoy, and can easily be made dairy-free if needed.

Sweet Potato Breakfast Casserole

If you’re anything like me, you want breakfast to be quick and filling and, while I certainly love a good bowl of oatmeal, having something ready to go in the fridge makes mornings so much easier, which is exactly why I love a breakfast casserole. Simply add all of your ingredients to a casserole dish, bake it in the oven, and return to a healthy and hearty breakfast for the whole week ahead.

Ingredients for Sweet Potato Breakfast Casserole:

  • Eggs: This recipe calls for a dozen whole eggs, however, you could certainly swap some eggs for egg whites if you prefer.
  • Sweet Potatoes: While this recipe calls for sweet potatoes or yams, white potatoes would also work well if that’s all you have on hand.
  • Spinach: Several cups of spinach add fiber and a pop of color to this breakfast casserole. You could also use kale or Swiss chard if you like. If you want to add a few more vegetables, diced bell peppers or zucchini would work nicely.
  • Cheese: While cheddar cheese, mozzarella cheese, or any other cheese will work in this recipe, I think soft goat cheese pairs particularly well with sweet potatoes and spinach.
  • Milk: Adding milk helps to ensure the eggs in the casserole don’t come out rubbery. If you’re using non-dairy milk such as almond, oat, or soy milk, be sure to use unsweetened versions.
  • Bacon or Sausage (optional): Although I didn’t add any to my recipe, you could certainly add a bit of cooked bacon, breakfast sausage, or turkey sausage to add an extra boost of protein to the dish. If you don’t have sausage, a bit of ground beef, ground pork, or ground turkey will also work well.

Want to make it dairy-free? To make this egg casserole dairy-free, simply swap the milk for unsweetened almond milk, rice milk, or soy milk. While goat cheese is technically dairy-free if you’d prefer to have no cheese you can easily omit it completely.

How to Make Sweet Potato Egg Casserole

While making an egg casserole is pretty straightforward, there are some tips that can help to ensure you get the tastiest and fluffiest egg casserole possible.

Grease your baking dish. To ensure your eggs don’t stick to the casserole dish, be sure to grease your baking dish with a little bit of butter, oil, or cooking spray before getting started.

Prep your vegetables. In an effort to increase efficiency and reduce prep time, prep all of your vegetables at once.

Pre-bake any root vegetables. If you’re adding potatoes or sweet potatoes to your egg casserole, be sure to partially or fully cook them before adding them to the egg mixture. As they take longer to cook than the eggs, this will help to ensure they are tender in the casserole.

Sautee onion and garlic. While you can add them raw, quickly sauteeing onion and garlic, if you’re adding any, before adding them to the casserole will help provide better flavor and texture.

Bake it but don’t over-bake it. An egg casserole will be done when the top is set but the center still jiggles a little bit. Overcooking an egg casserole will result in rubbery eggs.

If making it ahead of time, allow it to cool completely. If you’re making egg casserole as a meal prep idea, allow it to cool completely to room temperature before placing it in the fridge. Once cooled, cover with aluminum foil or a lid and transfer to the refrigerator for up to 5 days.

How to Serve Breakfast Casserole with Sweet Potatoes

While this sweet potato breakfast casserole was created with breakfast in mind, it can easily be served for lunch or dinner; enjoy it on its own or with a side salad for a light and filling meal. Once baked, the casserole keeps well in the fridge for up to one week and can be reheated or enjoyed cold for a simple main course or hearty snack.

Breakfast Casserole with Sweet Potato

Can you eat egg casserole cold?

Absolutely! Similar to a quiche or crustless quiche, egg casserole can be eaten hot or cold. On its own or paired with a salad, a slice of cold egg casserole makes a great meal any time of the day.

Can you freeze egg casserole?

Yes! Whether you’re making it in advance for a weekend brunch, as meal prep for weekday breakfasts, or storing leftovers, egg casserole can be stored in an airtight container in the freezer for up to 3 months. If you don’t have an airtight container, cover the casserole dish with plastic wrap and aluminum foil, and then place the entire casserole dish in a plastic bag before placing it in the freezer.

How to reheat frozen egg casserole?

To reheat, it is best to thaw the casserole and then reheat it in the oven at 350°F for 10-15 minutes. If you’d prefer to reheat it from frozen, you can reheat the entire casserole covered in the oven at 350°F for 40-60 minutes or for 20 minutes for one slice. You can also reheat it in the microwave, however, it may impact the texture making the eggs rubbery. If you must use the microwave, reheat it in 30-second increments to avoid overcooking it.

More Healthy Breakfast Casseroles:

Creamy Mushroom Pasta

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Ready in less than 30 minutes, this creamy mushroom pasta is the perfect dish for a quick and easy vegetarian meal. Not to mention, it keeps incredibly well in the fridge so you can store leftovers for healthy lunches days to come.

Creamy Mushroom Pasta

How to Make Creamy Mushroom Sauce

To make a creamy mushroom sauce, I used a combination of heavy cream, parmesan cheese, and pasta water. To make this creamy pasta sauce you’ll need:

  • Mushrooms
  • Butter
  • Olive Oil
  • Shallots
  • Garlic
  • Heavy cream
  • Parmesan cheese
  • Parsley

While the recipe does use cream, it doesn’t call for much as the inclusion of pasta water in the sauce helps to ensure the pasta has a creamy texture without using excess cream. Plus, the parmesan cheese adds the perfect touch of salt and a velvety texture. If you’d like to reduce the fat content or calorie content of the recipe, simply use a table cream or half-and-half instead of heavy cream.

To make the creamy mushroom sauce you’ll need to:

  1. Sauté the mushrooms in a skillet in a combination of butter and olive oil,
  2. Once browned, remove the mushrooms from the skillet,
  3. Sauté the shallot and garlic in the remaining butter and olive oil,
  4. Add the pasta cooking water and scrape up any tasty bits from the bottom of the pan,
  5. Add the cream and parmesan cheese and whisk until smooth and creamy,
  6. Season with salt and black pepper to taste,
  7. Return the cooked mushrooms to the sauce and stir to combine.

Once the creamy mushroom sauce is ready, add the cooked pasta and gently toss the noodles in the mushroom sauce until well coated, and top with additional parmesan cheese and fresh herbs to serve!

Which mushroom is best for pasta?

When it comes to mushroom pasta, there are so many different types of mushrooms to choose from. While I used classic cremini white mushrooms, you can use any mixture of mushrooms; portobello, shiitake, chanterelle, morel, porcini, and oyster mushrooms would all work particularly well. For the best results, pick a mushroom that is a similar size or cut into a similar shape and thickness as your selected pasta to ensure they fit together nicely in every bite. And, if you’re using dried mushrooms, be sure to rehydrate them well before using them in the recipe as they act like sponges for flavor in the sauce.

Which pasta is best with mushroom sauce?

In Tuscany, the pappardelle noodle is traditionally served with mushroom pasta sauce made from wild porcini mushrooms and cream in a dish known as pappardelle ai funghi e panna, however, you can truly use any cut of pasta for mushroom pasta.

I personally think long-strand pasta pairs best with mushrooms and, therefore, opted to use fettuccini noodles but pappardelle, linguine, tagliatelle, and spaghetti would all work well in this recipe. From a nutrition perspective, all cuts of pasta are equivalent sources of complex carbohydrates and can (and should!) be consumed in a healthy diet.

How to Add Protein:

This creamy mushroom pasta works equally well as a main course or a side dish. While the recipe does provide 20 grams of protein per serving, you could certainly add some grilled chicken or steak to the dish, or enjoy it as a side, to help boost the overall protein content. My top protein suggestions include:

  • Grilled steak
  • Roasted chicken thighs
  • Baked chicken breast
  • Seared scallops
  • Pan fried shrimp
  • Broiled salmon
  • Roasted whole fish

In addition to adding protein to the dish, serving the pasta with a simple green salad or a side of asparagus or broccoli would help to increase the overall fiber content of the meal and create a well-balanced meal that is equally delicious as it is nutritious. Regardless of which route you choose, the creamy mushroom pasta is sure to be a hit with the whole family.

More Healthy Pasta Recipes:

Sesame Tofu Bowls

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If you claim to not like tofu, you may want to think again. Crispy on the outside, fluffy on the inside, and covered in a sweet and salty sesame garlic sauce, this tofu recipe is absolutely delicious. Layered on a bed of rice, with a side of veggies, and topped with crunchy green onions, these sesame tofu bowls are a hearty gluten-free, vegetarian, and vegan meal.

Sesame Tofu Bowls

I’ve been cooking with tofu a lot lately and I’ve been absolutely loving how versatile of an ingredient it is. From savory to sweet, grilled to fried to scrambled, and soft to crispy, there are so many different ways to cook tofu. Not to mention, compared to other protein sources, it’s relatively inexpensive and can easily be used for breakfast, lunch, or dinner making it a great kitchen staple.

How to Make Crispy Sesame Tofu:

While tofu may be intimidating to work with if you’ve never cooked it before, it’s actually very easy to prepare.

  1. Use extra-firm tofu. For the best results, use extra-firm tofu and remove as much excess water as possible. The more liquid you can remove from your block of tofu the crispier it will be.
  2. Add a little cornstarch. Tossing the tofu in cornstarch before cooking helps to add extra crispiness to the tofu pieces and more texture to every bite.
  3. Pan-fry it. While you can certainly cook the tofu in the oven, I think pan-frying the tofu in sesame oil creates the best texture and adds flavor at the same time.
  4. Cover it in sesame sauce. A simple combination of sesame oil, garlic, ginger, vinegar, and honey, creates a sweet, savory, and slightly sticky sesame sauce to coat the tofu.
  5. Serve it over rice with veggies of your choice. While you can certainly enjoy the sesame tofu on its own, it pairs perfectly with rice and you can add your favorite vegetable for a boost of fiber; cabbage, carrots, and broccoli work particularly well.

Sesame Tofu

Pan-Fried Sesame Garlic Tofu

These sesame tofu bowls work equally well for lunch or dinner, or as a vegetarian meal prep idea. Once cooked and assembled, these bowls will store well in the fridge for up to 5 days. While I added some shredded cabbage and carrots to my bowls, you can add any raw or cooked vegetables that you enjoy.

More Healthy Tofu Recipes:

Lemon Garlic Chicken Thighs

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Made with fresh lemon, garlic, oregano, thyme, and boneless chicken thighs, this lemon garlic chicken thighs recipe is bursting with flavor. Not only is the chicken moist and juicy but it’s quick and easy to cook making it perfect for a healthy weeknight meal.

Garlic Lemon Chicken Thighs

Ingredients for Lemon Garlic Chicken Thighs

Chicken Thighs: The star of this lemon garlic show. While the recipe calls for boneless and skinless chicken thighs, you are welcome to use bone-in and skin-on chicken thighs if you prefer, however, you’ll need to adjust the cooking time as they will take longer to cook.

Lemon: A combination of fresh lemon juice and lemon zest provides the perfect lemony taste. I don’t recommend using lemon concentrate as it simply won’t provide the same balance of flavor.

Garlic: A generous amount of pungent garlic helps to balance the acidic and citrusy lemon taste. Although you can use garlic powder, fresh garlic will provide the best results.

Chicken Broth: A little chicken broth helps to create the lemon garlic sauce. You can use chicken stock if needed, and feel free to add a splash of white wine if you want to take the flavors to the next level!

Thyme and Oregano: The addition of fresh thyme and oregano adds some fragrance to the sauce.

Salt and Black Pepper: A dash of the essentials to help balance out the seasoning and a sprinkle of fresh parsley to serve.

How to Cook Juicy Chicken Thighs

These lemon garlic chicken thighs are juicy and bursting with flavor thanks to a two-part cooking process and a simple sauce.

  1. Start by searing the chicken. By searing the chicken in a cast-iron skillet, or a heavy bottom pan, you can lock in the juices of the chicken thighs to help ensure they are tender and juicy.
  2. Prepare the sauce. The combination of lemon juice, garlic, herbs, and chicken broth creates a simple sauce that not only adds loads of flavor but helps to add moisture to the chicken thighs at the same time.
  3. Roast the chicken in the sauce. By finishing the chicken thighs in the oven with the lemon garlic sauce you can ensure they are cooked to perfection and capture all of the chicken juices for additional moisture and flavor.

I made this recipe with boneless chicken thighs, but you could certainly make it with bone-in and skin-on chicken thighs, chicken drumsticks or thighs, or even chicken breasts if you prefer.

If using bone-in and skin-on chicken thighs, increase the cooking time in the pan to roughly 8-10 minutes per side, and then transfer to the oven to roast for 15-20 minutes or until the juices run clear.

If using chicken drumsticks or chicken thighs, increase the cooking time in the pan to roughly 8-10 minutes per side, and then transfer the drumsticks to the oven to bake for 15-20 minutes or the bone-in chicken thighs for 20-25 minutes.

If you use chicken breasts, cook them in the pan for 5-6 minutes per side until golden but not completely cooked through before transferring them to bake in the oven for 15-20 minutes or until they reach an internal temperature of 165°F.

What to Serve with Chicken Thighs

Chicken thighs are a great source of protein, therefore, serving them with a source of carbohydrates and fiber will help to create a well-balanced meal. I think these lemon garlic chicken thighs would taste great along with the following combinations of complex carbohydrates and vegetables:

  • Pasta + Spinach
  • Potatoes + Asparagus
  • Rice + Green Beans

If you’d prefer to keep the dish low carb, skip the addition of pasta, potatoes, or rice, and simply pair the chicken with a side of vegetables or a salad.

More Chicken Thigh Recipes:

Lemon Poppy Seed Muffins

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Made with fresh lemon juice, lemon zest, and yogurt, these healthy lemon poppy seed muffins are light, fluffy, and bursting with zesty citrus flavor. With an optional lemon glaze, these lemon muffins can easily be enjoyed as a simple breakfast or sweet treat and are a healthy option the whole family will enjoy.

Lemon Poppy Seed Muffins

What You’ll Need for Lemon Poppy Seed Muffins

While traditional lemon muffins are made without yogurt, I opted to add yogurt to this recipe in an effort to add a small boost of protein and a bit of moisture at the same time. Here’s what you’ll need to make them:

  • Flour: All-purpose flour will give you the best results. If you want to make them gluten-free, it’s best to use 1-to-1 gluten-free flour, I wouldn’t recommend using almond or coconut flour in this recipe.
  • Lemon: Be sure to use fresh lemon juice and fresh lemon zest, lemon concentrate won’t provide the same lemon flavor.
  • Yogurt: It’s best to use plain yogurt for these lemon poppy seed muffins because Greek is a little too thick. If you must use Greek yogurt, you’ll need to add a bit of extra milk to loosen the batter and, while I used unsweetened in my recipe, you could certainly use vanilla yogurt for an extra punch of flavor. You can also use sour cream if you don’t have any yogurt on hand.
  • Eggs: This recipe calls for 2 whole eggs, if you want to make the muffins egg-free, you can replace the eggs with a flax egg or chia egg instead.
  • Butter: A little bit of butter paired with the yogurt gives these muffins the perfect level of moisture.
  • Sugar: While you could use honey or a sugar alternative, I find white sugar works the best in these muffins and the nutrition differences between sweeteners are in fact minimal, so don’t worry about that. Plus, for an extra touch of sweetness, you can add a simple glaze to these lemon muffins.
  • Poppy Seeds: While these are technically optional, you can’t make lemon poppy seed muffins without poppy seeds!

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

To Make them Dairy-Free: Replace the yogurt with coconut yogurt and use olive oil instead of butter.

To Reduce the Sugar Content: Omit the glaze completely as the muffins are incredibly tasty without it.

How to Make Lemon Poppy Seed Muffins with Yogurt

These muffins are incredibly easy to make and come down to 5 primary steps:

  1. Combine the dry ingredients. Add the dry ingredients; flour, baking powder, baking soda, salt, and poppy seeds, to a mixing bowl and stir to combine.
  2. Combine the wet ingredients. Add the wet ingredients (and sugar) to a large bowl and stir until well combined. Adding sugar to the wet ingredients helps to inhibit the gluten-forming proteins and provides a better texture to create fluffy and tender muffins.
  3. Mix the batter. Add the dry ingredients to the wet ingredients and mix until well combined and then divide the batter evenly across a muffin tin.
  4. Bake the muffins. Transfer the muffins to the oven and bake until light and fluffy.
  5. Add the lemon drizzle. Once baked, allow the muffins to cool completely before adding the lemon sugar drizzle!

If desired, you could also add some fresh or frozen blueberries to make them extra seasonal and add a bit of fiber at the same time.

How to Make them Bakery-Style Muffins

This recipe makes 12 large muffins or 24 mini muffins depending on what size you want them to be. If you want to make these bakery-style muffins, use large muffin liners, and fill each muffin cup with an additional 25% of batter to create a total of 9 muffins instead of 12, and increase the baking time by 3-5 minutes or until a toothpick comes out clean.

Healthy Lemon Poppy Seed Muffins

Are poppy seed muffins good for you?

Absolutely! Poppy seeds are primarily a source of fat, as well as some fiber and protein; one tablespoon of poppy seeds contains 3.7 grams of fat, 1.6 grams of protein, 2.5 grams of carbohydrate, and 1.7 grams of fiber(1). Poppy seeds are also a good source of B vitamins, manganese, calcium, magnesium, and iron. Including poppy seeds in muffins can help to increase the content of healthy fats, dietary fiber, and essential micronutrients.

How long do lemon poppy seed muffins last?

Once baked, these lemon poppy seed muffins store well in an airtight container or bag in the pantry or fridge for up to 5 days or in the freezer for up to 3 months.

How to reheat frozen poppy seed muffins?

If frozen, allow the muffins to thaw at room temperature before eating, or heat them in the microwave for about 30-45 seconds until warm and fluffy, or reheat them directly from frozen for 1-2 minutes.

More Healthy Muffin Recipes:

Blackened Fish Tacos

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If you’re a fan of fish tacos, trust me, you need to try this recipe. Made with flaky white fish pan-fried in blackening seasoning, layered with crunchy slaw, and topped with zesty cilantro avocado crema, this blackened fish tacos recipe is packed full of flavors and textures, while being quick and easy to prepare.

Blackened Fish Tacos

What is blackened fish made of?

Blackened fish is made of blackening spice using the blackening cooking method. Blackening spice is a Cajun seasoning made of a combination of spices and herbs with a spicy taste, while blackening is a cooking method, popular in Cajun cuisine, that involves dipping fish in butter, before coating it in blackening seasoning and cooking it in a very hot cast-iron skillet.

Traditional blackening spice is a combination of salt, garlic powder, onion powder, oregano, thyme, peppercorns, and a bit of chili pepper, however, there are many different interpretations of blackening seasoning today, including variations with smoked paprika, ground cumin, and cayenne pepper. Regardless of the exact mixture, blackening seasoning is a punchy but not too spicy seasoning that works well on just about everything from steak to tofu to chicken to seafood and is a great way to increase the flavor in fish tacos without hitting the deep fryer.

Blackening seasoning is one of my go-to spice mixtures when I want to create a lot of flavor without much effort. I suggest mixing a large batch of the seasoning and storing it in a jar for quick, easy, and flavorful weekday meals.

What type of fish is best for fish tacos?

While any firm white fish that can hold up over heat will work well in tacos, each fish will provide its own unique flavor and texture.

  • Cod: One of the most popular types of fish for tacos, especially deep-fried, cod is the traditional choice for Baja California-style fish tacos.
  • Haddock: Another popular fish for deep-frying, haddock is a lean fish that flakes nicely after cooking, which makes it great for blackened fish tacos.
  • Snapper: This lean and moist fish has a firm texture, which is great for grilling and pan-frying.
  • Mahi Mahi: With a fairly firm texture, although not quite steak-like, this fish is great for tacos and has a slightly sweet, mildly pronounced flavor.
  • Halibut: A great option for grilling or pan-frying as it has a steak-like quality.
  • Tilapia: While tilapia is not as firm as other white fish, it is an inexpensive fish that also works well in blackened fish tacos.

In addition to the above, any white fish local to your area will arguably work well, not to mention, that you can also make fish tacos with salmon or shrimp.

You can also use fresh or frozen fish for tacos, however, if you’re using frozen fish, ensure that it’s completely thawed before adding the seasoning and blackening it in the pan. If the fish is still frozen it will not cook well or yield the best texture or flavor results.

Regardless of what fish you choose, this blackened fish tacos recipe is a well-balanced meal that is complete with protein, fiber, healthy fats, and full of vibrant colors and flavors.

How to Make Blackened Fish Tacos

Blackened fish tacos are incredibly quick and easy to make and only require a few simple steps:

  • Combine the spices to create the blackening seasoning.
  • Gently pat the fish dry, sprinkle with blackening spice, and rub into the fish until well coated.
  • Heat a cast-iron skillet or heavy bottom pan with oil and cook the fish untiled blackened and flaky.
  • Add the blackened fish to wheat or corn tortillas and top with toppings of your choice.
  • Serve and enjoy!

Honestly, even the most beginner of cooks can easily prepare blackened fish and create a delicious and healthy taco dish that is impressive enough to feed a crowd!

Blackened Fish Taco

Toppings for Blackened Fish Tacos:

As with any taco recipe, there are so many toppings you can add, however, some of my personal favorite toppings for fish tacos include:

  • Avocado crema (a mixture of avocado, sour cream, garlic, and cilantro)
  • Guacamole
  • Cabbage slaw
  • Shredded cabbage
  • Fresh cilantro
  • Pickled red onion
  • Cotija cheese
  • Sliced jalapenos
  • Mango salsa
  • Tomato salsa
  • Pico de Gallo
  • Diced tomatoes
  • Baja Sauce (a mixture of peppers, parmesan cheese, spices, and mayonnaise)

In addition to tacos, blackened fish works well as a main course, on a bed of rice, or topped on a salad. Not to mention, the fish can be made ahead of time and stored in an airtight container in the fridge, so it also makes a great meal prep idea.

Is blackened fish high in sodium?

The sodium level of blackened fish depends on the salt content of the blackening seasoning. Fortunately, when you make homemade blackening season, this is highly adaptable, and you can adjust the salt content to meet your personal needs. This recipe contains 208.1mg of sodium per 2-ounce portion of fish and 231.8mg of sodium per taco.

More Healthy Blackened Fish Recipes:

How To Add Protein to Oatmeal

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Oatmeal is a healthy breakfast staple but without sufficient protein, it can leave you hungry within a couple of hours. By increasing the protein content of your oatmeal you can help to increase satiety, increase feelings of fullness, and reduce cravings (1). From milk to yogurt to protein powder, here are some nutritious and delicious ways to add protein to oatmeal to create a hearty morning breakfast.

How to Add Protein to Oatmeal

9 Ways to Add Protein to Oatmeal

Boost the protein content of your oats with these 9 ways to add protein to oatmeal.

1. Make it with milk.

The simplest way to add protein to your oatmeal is to make it with milk instead of water. At 8.5 grams of protein per cup, dairy milk is a quick and easy way to boost the protein content of your oatmeal while adding a touch of sweetness and a creamy texture at the same time (2). Although almond milk or other milk alternatives will also work, they won’t add nearly as much protein and nutrition as dairy milk will. If you’re looking for a plant-based alternative, soy milk is the next best option as it provides 6 grams of protein per 1-cup serving (3).

2. Top it with a dollop of yogurt.

If you’ve never added yogurt to your oatmeal, I highly recommend giving it a try. Whether you add it on top of warm oatmeal or make overnight protein oats, it adds a big boost of protein and extra-creamy texture and tangy flavor to every bite. A 3/4 cup serving of plain yogurt contains 6 grams of protein, and you can also use Greek yogurt or skyr, which contain 17 and 18 grams of protein per 3/4 cup serving, respectively (4, 5, 6). Not to mention, you can play around with flavors and fruit, like this strawberry yogurt oatmeal, to make it an extra tasty and high-fiber breakfast.

3. Add egg whites.

You’ve probably not considered adding egg whites to your oatmeal but egg white oatmeal is a combination that works. The whites are where most of the protein is found in a single egg, although gram per gram the yolk contains more protein, and are low in fat and relatively low in calories (7, 8). Not only does adding egg whites to your oatmeal add a boost of protein but it makes them extra fluffy and filling too.

4. Add some cottage cheese.

While cheese might not be the first thing that comes to mind when you think of oatmeal, cottage cheese is a great source of protein that can easily be added to your oats. Cottage cheese contains 14 grams of protein per 1/2 cup serving and can be added to a warm bowl of oatmeal or cold overnight oats, much like yogurt (9). If you’re not a fan of the chunky texture of cottage cheese, just purée it in the blender to give it a smooth texture before adding it to your oats.

Infographic with 9 ways to add protein to oatmeal; milk, Greek yogurt, egg whites, nuts, seeds, cottage cheese, protein powder, as well as making savory oatmeal or using a combination of these ideas.

5. Add a sprinkle of seeds or nuts.

Although nuts or seeds are predominantly sources of fat, certain nuts contain higher levels of protein and a sprinkle on top of your oatmeal can help to add a little boost of protein and healthy fat at the same time. Hemp seeds, pumpkin seeds, chia seeds, peanuts, almonds, and pistachios rank as some of the highest protein seeds and nuts and can add a punch of protein and a bit of crunch to every bite (10).

6. Add a drizzle of nut butter.

Along with whole nuts and seeds, nut butters are an easy way to add protein to your oatmeal. Peanut butter tops the list as the highest protein nut butter, at 8 grams per 2-tablespoon serving, followed by almond butter, pistachio butter, cashew butter, and pecan butter (11). However, it is best to be mindful of your portion size when adding nuts butters to oatmeal, as they are considered low-volume foods, and their calorie content can add up rather quickly if you’re not paying attention.

7. Make savory oatmeal.

In addition to adding egg whites, you can increase the protein of oatmeal by making savory oatmeal instead of sweet oats. While many may think it strange, oats are in fact a whole grain that is not inherently savory or sweet – it’s all about what you do with them. Although adding fruits and sugar is one of the more popular ways to prepare rolled oats and steel-cut oats, they can also be taken the savory route with the addition of eggs, cheese, and veggies. Topping a bowl of milky oatmeal with a poached egg, sautéed mushroom, greens, and a sprinkle of cheese can easily create a bowl of oatmeal with over 20 grams of protein.

8. Stir in some protein powder.

Although protein powder should always be considered a supplement to a healthy diet and not a replacement for one, at an average of at least 15 grams of protein per 1-scoop serving, protein powder is a convenient way to boost the protein content of your oatmeal (12). In fact, protein powder can be used in many ways including warm oatmeal and overnight oats, but with so many varieties to choose from, it’s best to learn how to pick the best protein powder for your nutritional needs and dietary style. Be it whey or vegan, chocolate, vanilla, or strawberry, protein powder can increase the protein content, sweetness, and flavor of oatmeal.

9. Add a combination of the above.

If really want to increase the protein content of your oatmeal be sure to use a combination of the above ideas. By cooking your oatmeal with milk, adding a dollop of Greek yogurt on top, and a drizzle of peanut butter, you can easily add over 30 grams of protein per bowl and create a protein-packed breakfast that will keep you full all morning long.

High Protein Oatmeal Recipes:

If you’re looking for ideas or inspiration, here are a few high-protein oatmeal recipes you can try:

The Bottom Line

From milk to yogurt to egg whites, there are plenty of ingredients and ways to add protein to oatmeal. A high-protein breakfast has been shown to increase satiety levels, increase feelings of fullness, help to reduce cravings, as well as support muscle building, tissue repair, and the maintenance of lean muscle mass. For the best results, be sure to use a combination of these protein-boosting tips to help create a protein-packed bowl of oatmeal that will keep you fuelled and full for the day ahead.

Shrimp Fettuccine Alfredo

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When you think of fettuccine alfredo you may think of a rich dish filled with heavy cream, but an authentic fettuccine alfredo is made with only three ingredients and contains no cream at all! This shrimp fettuccine alfredo is a take on the classic Italian dish, complete with a little boost of protein, and is ready in less than 20 minutes making it a great healthy weeknight dinner.

Fettuccine Alfredo with Shrimp

What is the origin of Alfredo?

Fettuccine alfredo is most definitely a comfort food; long ribbons of pasta are covered in a velvety sauce, however, the authentic recipe is much simpler than people may think. While many consider fettuccine alfredo an American dish, alfredo originated in Italy and, rumor has it, was created by Alfredo Di Lelio. Traditionally known as Fettuccine all’Alfredo, the original dish contains no cream, as the traditional Roman recipe is made with only pasta, butter, and cheese. While American versions of fettuccine alfredo commonly use cream to thicken the sauce, the creamy texture of a traditional alfredo sauce actually comes from the emulsion of starchy pasta water and Parmigiano-Reggiano cheese, a simple cooking technique that creates a silky texture and creamy sauce.

How to Make Shrimp Alfredo Pasta

While making homemade alfredo may seem intimidating, it’s much easier than you may think. If you can cook pasta, melt butter and cheese, and toss things together, you can easily make this classic dish! Here’s what you’ll need to do:

  • Cook the pasta. In a large pot of boiling, well-salted water, cook the fettuccini noodles to al dente or as per the package directions.
  • Cook the shrimp. While the noodles are cooking, cook the shrimp. In a large pan, warm a bit of olive oil and cook the shrimp for 1-2 minutes per side until pink. Be careful to not overcook them as they will cook a bit more once you return them to the pasta.
  • Prepare the alfredo sauce. Once you’ve cooked the shrimp, prepare the alfredo sauce. Add a few spoonfuls of the pasta cooking water to the pan and bring it to a simmer. Then add knobs of butter, allowing it to melt completely before adding more, and whisk it as it melts to incorporate it with the pasta water. Once you’ve added all the butter, add the freshly grated parmesan cheese, in batches, until you’ve reached a smooth and creamy texture. Taste and adjust seasoning with salt and pepper as needed.
  • Toss the pasta in the sauce. Once the pasta is cooked, drain it to remove excess water, then transfer it to the pan with the alfredo sauce and gently toss it to combine.
  • Add the shrimp. Once the pasta and sauce are well combined, return the cooked shrimp to the pan, gently tossing to coat them in the sauce.
  • Serve and enjoy! For optimal flavor and texture, the shrimp alfredo pasta is best served immediately. Feel free to add an extra sprinkle of parmesan cheese, black pepper, and/or garnish of fresh parsley if you like.

What to do with leftovers?

Should there be any, leftover shrimp fettuccini alfredo can be stored in an airtight container in the fridge for up to 3 days.

Can you freeze shrimp fettuccine alfredo?

Yes, shrimp fettuccine alfredo can be frozen in an airtight container for up to 3 months.

Can you reheat shrimp fettuccine alfredo?

Yup. To reheat leftover shrimp alfredo, add the pasta to a large pan on low-medium heat and add splashes of water, stirring consistently, to loosen up the sauce as it cooks until the pasta is warm and the alfredo sauce has a creamy texture.

Alfredo with Shrimp

What proteins go with Alfredo?

While this shrimp alfredo recipe uses shrimp, for obvious reasons, alfredo pasta pairs well with many different protein sources. Here are my top protein recommendations to pair with alfredo:

  • Steak
  • Pork chops
  • Pork tenderloin
  • Bacon
  • Salmon
  • Lobster
  • Clams
  • Mussels
  • Scallops
  • White fish

While truly any of the above protein sources will pair nicely, I think the freshness and lightness of this no-cream alfredo sauce pairs particularly well with fish or shellfish.

What is the best side dish for pasta?

Pasta is a source of complex carbohydrates which, typically, contains a source of fat in the form of oil, butter, or cheese, and often contains protein in the form of meat or fish, therefore, pairing pasta with a side dish of vegetables can help to create a more well-balanced meal by increasing the fiber and micronutrient content. Some high-fiber side dishes would include:

  • Green salad
  • Roasted broccoli
  • Grilled asparagus
  • Steamed green beans

If you’ve yet to try making an authentic homemade fettuccine alfredo, I definitely suggest you give it a go! Not only is it delicious but once you’ve mastered the basics you can take your own twist on the dish, much like I did with high-protein shrimp fettuccine alfredo.

More Pasta Recipes:

Serving Size vs. Portion Size: What’s the Difference?

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The terms serving size and portion size are often used interchangeably; however, they are not the same thing, and understanding the difference between them can help to bring some clarity to your food choices. Here’s a breakdown of the definition of serving size and portion size, the differences between them, as well as an explanation of how to determine portion sizes and how to convert serving sizes to portion sizes.

A serving size bowl of pasta and a portion size bowl of pasta

Table of contents

What’s the difference between serving size and portion size?

A serving size is the amount of food listed on a packaged food’s nutrition facts label, while a portion size is how much food you choose to eat at one time.

Serving sizes are standardized measurements; listed in common household measurements such as cups or tablespoons, followed by the metric amount in grams, and are used to quantify nutrition data for comparative purposes (1, 2). The serving size tells you the quantity of food used to calculate the numbers in the nutrition facts table, and is not necessarily the suggested quantity of food you should eat.

By checking the serving size on a label, you can understand how many servings a package of food contains, how much food is required to consume the listed calories and nutrients, and compare nutrition information on different products.

A portion size is how much an individual chooses to eat at one time, which may be more or less than a serving size. Although some health organizations, including the FDA, have changed serving sizes to more closely reflect the amount of food people typically eat, it does not always match.

For instance, if the serving size on a package of ice cream is a 1/2 cup but an individual chooses to eat 1 cup of ice cream, although they are eating one portion of ice cream, they are in fact consuming 2 servings.

Remember, the serving size on a label is not a recommendation for how much you should eat; it is a standardized measurement to be used for data and comparative purposes.

Infographic explaining the differences between serving sizes and portion sizes.

How to Determine a Portion Size

There are many different ways to determine exactly how much you should eat, from calorie counting to macro counting; however, a simple and effective way to estimate portion sizes is to use your hand (3). Using your hand as a tool can help you estimate portion sizes for different foods and manage your total calorie intake to help ensure you aren’t eating too little or too much. Your hand is a great portion control tool because it is proportionate to your body, its size never changes, it’s always with you, and there is no weighing or measuring required. The hand portion method can be used for different foods as follows:

  • 1 portion of protein = 1 palm
  • 1 portion of carbohydrates = 1 fist
  • 1 portion of fruits and vegetables = 1 fist
  • 1 portion of fat = 1 thumb
Serving sizes vs portion sizes with your hand.

Estimating Portion Sizes with Your Hand

Converting Serving Sizes into Portion Sizes

Once you’ve determined your portion size, you can use the information from the serving size on the nutrient facts label to determine the nutritional value of your portion size. By doing a little math, you can determine exactly how many calories and how much fat, carbohydrate, fiber, and protein you are consuming in your chosen portion.

Infographic of serving sizes vs portion sizes on a nutrition facts label.

For example, if the serving size of a cracker brand is 4 crackers according to the nutrition facts labels and includes 70 calories, 3 grams of fat, 10 grams of carbohydrate, 1 gram of fiber, and 1 gram of protein, but an individual chooses to eat 12 crackers, which is 3 times the serving size, the nutrition information of the portion size can be determined by multiplying by 3. Therefore, the nutritional value of their portion size would be 210 calories, 9 grams of fat, 30 grams of carbohydrate, 3 grams of fiber, and 3 grams of protein.

Nutrition Data 1 serving (4 crackers)1 portion (12 crackers)
Calories70 calories210 calories
Fat3.0 grams9.0 grams
Carbohydrate10.0 grams30.0 grams
Fiber1.0 grams3.0 grams
Protein1.0 grams3.0 grams

All nutrition data from USDA multigrain crackers.

The Bottom Line

Serving sizes and portion sizes are not the same. A serving size is a standardized measurement found on a product’s nutrition facts label, while a portion size is the amount of food an individual chooses to eat. Serving sizes are not designed as recommended portion sizes but rather for comparative purposes or to determine the nutrition information of the portion size consumed.

Morning Glory Baked Oatmeal

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If you love a morning glory muffin, you’re going to love this morning glory baked oatmeal. Filled with apples, carrots, raisins, coconut, walnuts, cinnamon, and ginger, this baked oatmeal recipe is a hearty and heart-warming breakfast packed full of flavor.

Morning Glory Baked Oatmeal

Baked oatmeal continues to be one of my favorite make-ahead breakfast options. Not only are there endless flavors to choose from but it’s easy to make, stores well in the fridge for days, and can be enjoyed hot or cold making it perfect for a quick weekday breakfast.

How to Make Morning Glory Baked Oatmeal

This morning glory baked oatmeal was inspired by one of my favorite muffin flavors, the morning glory muffin. Made with a little bit of everything, this baked oatmeal is packed full of flavors, while being a well-balanced breakfast that is packed full of nutrients in a single dish. Here’s what you’ll need to do:

  • Combine the dry ingredients. In a bowl, combine the rolled oats, raisins, shredded coconut, walnuts, sugar, spices, baking powder, and a pinch of salt.
  • Combine the wet ingredients. In a separate bowl, add the milk, juice, egg, butter, and vanilla extract and stir to combine. Then add the shredded carrot and apple and stir again to combine.
  • Mix the dry and wet ingredients. Add the milk mixture to the oat mixture and stir until well incorporated, then transfer the mixture to a prepared baking dish.
  • Baked until golden brown. Transfer the baking dish to the oven and cook until the oats are set and golden brown.
  • Serve, add toppings, and enjoy! The baked oatmeal can be served immediately as is or with additional toppings such as maple syrup, honey, or yogurt. It can also be made ahead of time, cooled, and stored in an airtight container for up to 5 days.

While the traditional morning glory recipe calls for walnuts, you can use pecans, almonds, or another nut if you prefer. Not to mention, you can also add a pinch of nutmeg and, if you’re using a fresh orange, feel free to add a bit of orange zest for an extra boost of flavor.

How to Make them Gluten-Free: Use certified gluten-free oats.

How to Make them Dairy-Free: Swap the milk for almond milk and use coconut oil instead of butter.

How to Make them Egg-Free: Omit the egg and use a flax egg instead: mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water, let sit for 10 minutes to thicken, and then add to the oat mixture.

How to Make them Sugar-Free: You won’t be able to make this recipe completely sugar-free as the raisins, shredded coconut, carrots, apples, milk, and pineapple juice all contain natural sugars, however, you can omit or reduce the brown sugar to reduce the content of added sugars if you like.

How to Serve Baked Oatmeal

Once baked, baked oatmeal can be served warm or cold, on its own, or topped with a bit of milk or yogurt for additional protein. I personally enjoy this morning glory oatmeal cold with a generous dollop of Greek yogurt, a drizzle of maple syrup, and a sprinkle of cinnamon. It feels like you’re having a healthy carrot cake for breakfast!

Morning Glory Oatmeal Bake

Is baked oats the same as oatmeal?

Baked oats and oatmeal are very similar in nature; however, their preparation method and texture are very different. While there are many different recipes and versions of baked oats, they are essentially a cake-like version of a bowl of oatmeal, while still being good for you.

Is baked oatmeal healthy?

Absolutely! Oats are some of the healthiest whole grains on earth and baked oatmeal is simply another way to prepare a traditional bowl of oatmeal or porridge. Instead of cooking the oats in a pot on the stovetop, with the help of some leaving agents like baking powder and salt, they are simply baked in the oven. The process of baking oats in the oven does not diminish their nutritional value.

Can you make baked oats with steel-cut oats?

While you can make baked oats with steel-cut oats, it is not recommended. Not only do steel-cut oats take longer to cook but they do not provide the same texture as rolled oats or old-fashioned oats. I do not recommend using steel-cut oats in a baked oatmeal recipe.

Can you reheat baked oats the next day?

Yes, baked oats can easily be reheated the next day in the oven or microwave. To reheat them in the oven, warm the oven to 350°F, place the oats in an oven-proof dish, cover with foil, and reheat for 20 minutes. To reheats them in the microwave, place the baked oats in a microwave-safe dish and warm for 1 minute on high or with additional 30-second increments until warm.

More Baked Oatmeal Recipes:

Is Beef Jerky Healthy?

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Beef jerky is said to be a high-protein, low-carb, and moderate-calorie snack but is beef jerky actually healthy? Here is a review of beef jerky; what it is, how it’s made, the nutrition facts and health benefits of beef jerky, and things to consider when buying beef jerky.

A pile of beef jerky on a wood surface.

What is Beef Jerky?

Beef jerky is made from lean beef meat that has been cut into strips and dried to create a shelf-stable form of meat. The word jerky is actually derived from the word “charqui” (ch’arki), which describes dried meat strips, jerky may be produced using a combination of curing, smoking, and drying procedures. (1)

Traditionally, jerky was made from the sun, wind, and smoke of fire as a method to preserve meat without refrigeration. Today, most jerky products are made from a combination of curing, smoking, and drying procedures, and are often flavored with a mixture of seasonings.

Beef Jerky Nutrition and Benefits

Beef jerky is predominantly a source of protein with a moderate amount of fat and very little carbohydrate, sugar, and fiber.  On average, one ounce (28 grams) of beef jerky contains (2):

  • Calories: 116
  • Fat: 7.3 grams
  • Protein: 9.4 grams
  • Carbohydrates: 3.2 grams
  • Sugar: 2.6 grams
  • Fiber: 0.5 grams

In addition to being a high-protein and low-carb food, beef jerky is also rich in many vitamins and minerals. Per one-ounce (28 grams) serving, beef jerky contains (2):

  • Zinc: 21% of the Daily Value (DV)
  • Vitamin B12: 12 % of the DV
  • Phosphorus: 9% of the DV
  • Folate: 9% of the DV
  • Iron: 8% of the DV
  • Copper: 7% of the DV
  • Choline: 6% of the DV
  • Selenium: 5% of the DV
  • Potassium: 4% of the DV
  • Thiamine: 4% of the DV
  • Magnesium: 3% of the DV
  • Riboflavin: 3% of the DV
  • Niacin: 3% of the DV

The exact macronutrient and micronutrient composition of beef jerky will vary based on the cut of meat and seasonings used.

Infographic with beef jerky nutrition facts per 1 ounce serving; 116 calories, 9.4 grams of protein, 7.3 grams of fat, 3.2 grams of carbohydrates, 2.6 grams of sugar, and 0.5 grams of fiber.

Benefits of Beef Jerky

High in Protein

Made with lean cuts of meat, beef jerky is high in protein while being low in carbohydrates and moderate in fat. A mere one-ounce serving of jerky contains 9 grams of protein, while it only contains 3 grams of carbohydrates and 2.5 grams of sugar.

Low in Sugar

Compared to many other portable snacks, beef jerky is very low in sugar. Although some brands do contain added sugar, on average, a one-ounce serving of jerky contains a mere 2 grams of sugar, which is far less than the average granola bar, flavored yogurt, or trail mix.

Rich in Micronutrients

In addition to being high in protein, beef jerky is also a dense source of micronutrients, especially zinc, vitamin B12, phosphorus, folate, and iron.

Convenient

One of the biggest benefits of beef jerky is its convenience. Given that it is dehydrated and, therefore, shelf-stable, beef jerky is a convenient and portable no-cook protein source and makes a great snack for travel, hiking, camping, or other instances when refrigeration is not an option.

Other Things to Consider

Sodium Content

Because it’s cured, jerky is high in sodium. Although brands will vary, on average, a one-ounce serving of jerky contains 506 milligrams of sodium, or roughly 22% of the recommended daily amount, which is 2,300 mg per day. (3)(4) Whenever possible, look for brands and flavors with lower sodium content.

Processing

Beef jerky is considered a processed form of red meat and some studies have found a correlation between the consumption of red meat and processed meat and higher risks of heart disease and cancer. (5)(6)(7)(8)(9) However, the studies on processed meat consumption are all observational in nature and, therefore, simply show that people who eat processed meat are more likely to get these diseases, they can not prove that processed meat caused them. In general, the evidence that links both processed and unprocessed meat to disease is weak and low certainty.

Other Ingredients

It’s also important to consider the ingredients used to make beef jerky. Although brands will vary widely, some may also contain unnecessary additives or common food allergens, such as soy or gluten, which may be of concern to some individuals.

Is Beef Jerky Good For Weight Loss?

Beef jerky can certainly be consumed as part of an effective weight-loss strategy. Protein helps to boost satiety hormones and reduce hunger hormones and increase the body’s thermic effect of food, which have all been shown to be beneficial for weight loss. (10)(11)(12) When total calories are controlled for and when consumed in a calorie deficit, beef jerky is a high-protein snack that can help to support a goal of weight loss.

Is Beef Jerky a Healthy Snack?

Beef jerky is most definitely a healthy snack. Portable, high in protein, and low in sugar, beef jerky is a nutritious and very convenient healthy snack and is a great option whether you are at home, at the office, or on the go.

How to Pick a Healthy Beef Jerky

Here are a few tips to consider when buying beef jerky:

  1. Read the Ingredients: Be sure to read the ingredients and look for options with real food ingredients such as beef, salt, and spices.
  2. Look for a High Protein Content: Look for options with the highest protein content per serving, and lower fat and carbohydrate content.
  3. Aim for a Lower Fat Content: Although not essential, opting for jerky made from leaner cuts of beef can help to keep total fat content, and therefore calorie content down, making it a more optimal choice when looking to support a goal of weight loss.
  4. Keep it Low Sodium: While salt is an essential ingredient in jerky production, consumed in excess it is less than ideal. Look for options with less than 500mg of sodium per one-ounce serving.
  5. Look for Less Sugar: While small amounts of sugar can add texture and taste, it’s best to limit it overall. Look for options with less than 3 grams of sugar per one-ounce serving.

Although it may not work perfectly every time, simply make the best choice with the options that are available.

Alternatives to Beef Jerky

In addition to beef, jerky can be made out of a wide variety of proteins. While the most popular options include beef, pork, and turkey, jerky can also be made from bison, elk, venison, and fish such as salmon and tuna. All of the options are highly nutritious choices and great alternatives to a classic beef jerky if you’re looking for a variety of jerky options.

The Bottom Line

Beef jerky is a high-protein and nutrient-rich snack that can most certainly be included in a healthy diet. Although beef jerky can be made at home, it is a portable and convenient snack that you can also find in grocery and convenience stores. When buying beef jerky, be sure to read the ingredients list and nutrition label and look for options made of whole foods that are higher in protein and lower in sodium.

Chicken Tortilla Casserole

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Filled with chicken, black beans, sweet potatoes, and layers of corn tortillas topped with cheese, this chicken tortilla casserole is a well-balanced and flavor-packed meal. Make this enchilada-inspired casserole on a busy weeknight and you’ll have plenty of leftovers for healthy meals for days to come!

Chicken Tortilla Casserole

How to Make Chicken Tortilla Casserole

This chicken tortilla casserole recipe is a cross between a chicken enchilada casserole and lasagne baked into a single dish. Here’s how to make it:

Prepare the chicken. Chicken is the primary source of protein in this casserole. Although the recipe calls for shredded chicken breasts because I find them quick to cook, using rotisserie chicken, leftover roast chicken, chicken thighs, or chicken legs would work just as well and add an extra depth of flavor to the dish.

Prep the veggies. Peel and dice the sweet potatoes and then add them to a baking sheet until partially cooked, chop and good the vegetables, and strain and rinse the black beans.

Make the sauce. This casserole is bound together by a vegetable-filled tomato sauce, which helps to increase the fiber and micronutrient content of the dish.

Layer the casserole. Once the chicken is shredded, sweet potatoes are cooked, black beans are strained and the sauce is ready, you can begin building the casserole. Fill a prepared baking dish with alternating layers of tortillas, sweet potatoes, black beans and sauce, and tortillas, chicken, and sauce until all of the ingredients have been used and the casserole dish is full.

Bake the casserole. Once prepared, the casserole can be transferred to the oven to bake.

Sprinkle with cheese. When the casserole is almost ready, remove it from the oven and cover the top with shredded Monterey Jack cheese or Harvati cheese. If you can find either of those, a sharp cheddar cheese would also work well.

Bake again. Return the casserole to the oven and bake until the cheese is melted and the top is golden brown.

Slice and serve! When the casserole is ready, slice and serve as is or with toppings of your choice.

What can I substitute for corn tortillas?

For the best results, I recommend using white corn tortillas, as they tend to be softer than yellow corn tortillas, which gives the casserole more structure and a better texture to hold it together. If you don’t have access to corn tortillas, flour tortillas will also work well.

Tortilla Chicken Casserole

What to serve with chicken tortilla casserole?

This easy, cheesy, chicken tortilla casserole satisfies like comfort food while being a healthy and well-balanced meal complete with protein, fiber, and healthy fats. The casserole can be served on its own, hot or cold, with a side dish and/or toppings. Topping and side dish suggestions include:

  • Sour cream
  • Salsa
  • Avocado
  • Guacamole
  • Fresh cilantro
  • Tortilla chips
  • Mexican rice
  • Green salad

Storage and Reheating

In the fridge. Once cooled, the casserole can be stored in the refrigerator in the original baking dish, covered with plastic wrap or aluminum foil, or in a separate airtight container for up to 5 days.

In the freezer. The casserole can be stored in an airtight container, whole or in individual portions, in the freezer for up to 3 months. If you prefer to freeze the casserole in the baking dish, ensure that it is tightly covered with aluminum foil and plastic wrap and then placed in a freezer-safe bag.

To reheat. For the best results, thaw and/or allow the casserole to come to room temperature and then transfer it to the oven at 350°F for 15-20 minutes or until warmed through. If you prefer to reheat it in the microwave, warm individual portions for 1-2 minutes or in 30-second increments until heated through.

More Healthy Casserole Recipes:

About Stephanie

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

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