Stephanie Kay Nutrition

Real Food for Real Life

Chicken Pesto Pasta

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Made with penne pasta, basil pesto, chicken, and broccoli, this chicken pesto pasta is a well-balanced meal complete with fiber, protein, and healthy fats! Not only does this recipe work well as a healthy weeknight meal but also keeps well in the fridge making it a wonderful meal prep idea for healthy weekday lunches.

Chicken Pesto Pasta with Broccoli

I used penne pasta in my recipe; however, you could certainly use spaghetti, fettuccine, or bow-tie pasta if you prefer – any style of pasta will work! You could also add a splash of heavy cream or milk to the dish if you wanted to create a creamier sauce or add extra vegetables in the form of tomatoes or asparagus for an added boost of fiber.

Regardless of which route you go, this pesto pasta is sure to be a great addition to your weeknight dinner repertoire, as it works well all year long.

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Cheesecake Dip

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Love cream cheese? You’re going to love this cheesecake dip. Made with only 5-ingredients and ready in less than 5 minutes, this no-bake cheesecake dip is a sweet treat and delicious served with fresh fruit, cookies, or pretzels as a fun and family-friendly dessert.

No-Bake Cheesecake Dip with Fruit

This sweet cream cheese dip tastes just like cheesecake and is a fun way to satisfy a sweet tooth in a slightly lighter way.  I used honey in my recipes because I like the flavor and creamy texture it provides, however, you could easily use equal parts powdered sugar if you don’t like the taste of honey.

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Fiesta Chicken Rice Bowls

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Looking for a quick and easy meal prep idea? Look no further than these fiesta chicken rice bowls. Made with chicken, rice, bell peppers, and Mexican spices, these fajita-inspired chicken rice bowls are a well-balanced meal packed full of protein, carbohydrates, and vegetables.

Mexican Chicken Rice Bowls

I used white rice in these chicken and rice bowls, however, you could certainly use brown rice if you prefer. Although brown rice is often touted as being the healthier option, the difference between white rice and brown rice is minimal and it’s truly more about preference. Plus, you can easily cut down on time and ingredients by using a pre-made or store-bought Mexican spice blend or fajita seasoning instead of the chili powder, cumin, paprika, and coriander blend I’ve recommended.

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Peach Oatmeal Muffins

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Light and fluffy, and filled with fresh peaches and rolled oats, these healthy peach oatmeal muffins are a family-friendly recipe that works well as a simple breakfast or healthy snack.

Tender, juicy, and bursting with flavour, peaches are my favourite summer fruit. Not only are they absolutely delicious, but peaches are also a great source of carbohydrates, fibre, vitamins and minerals, making them a nutritious snack or great addition to any baked good, like these peach oatmeal muffins. Although you can technically use canned peaches in this recipe, fresh peaches provide a delicate texture and flavour you just can’t get from the canned variety, and they are a perfect way to showcase this fluffy, furry and flavourful seasonal fruit.

Healthy Peach Muffins

Healthy Peach Muffins

These peach muffins call for quick-cooking or rolled oats; however, I suggest quick-cooking oats because I think they provide a softer and moister texture. And you can certainly swap the all-purpose flour for whole wheat flour if you want to add an extra boost of fibre. Regardless of what route you go, the fresh peaches are sure to add the perfect touch of natural sweetness and moisture to these peach oatmeal muffins.

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Creamy Buckwheat Porridge

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Made with buckwheat groats, cardamom, almond butter, and dates, this warm and creamy buckwheat porridge is a hearty and healthy breakfast. Plus, the use of buckwheat and almond milk makes this recipe gluten-free, dairy-free, and vegan for everyone to enjoy!

Creamy Buckwheat Porridge

Although I used almond milk in this recipe, you can certainly use any plant-based or non-dairy milk that you like; oat milk and cashew milk would work particularly well. I opted to blend the buckwheat groats prior to cooking to create a rich and creamy texture, however, you can also cook them whole for a chunkier and heartier porridge if you like.

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Lemon Paprika Chicken

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Ready in under 30 minutes, this lemon paprika chicken marinade is perfect for a healthy weeknight meal. The simple combination of ingredients easily creates a moist, tender, and juicy chicken dish the whole family is sure to love.

Baked Lemon Paprika Chicken

I used smoked paprika in this recipe because I think it adds an extra depth of flavour, however, you could certainly use sweet or spicy paprika if you prefer. Although it will alter the flavour slightly, this recipe will still create a delicious and tender chicken breast ready to serve with some fluffy rice and roasted vegetables for a simple and well-balanced meal.

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Chocolate Almond Nice Cream

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Made with frozen banana, salty almond butter, and rich cocoa powder, this chocolate almond nice cream is a naturally sweetened and healthy treat. Plus, made with only 4 ingredients and ready in less than 5 minutes, this healthy nice cream recipe is quick and easy to make, making it a great way to satisfy a sweet tooth in a pinch.

Allow me to be clear, traditional ice cream can 100% be included in any healthy diet. In fact, I eat ice cream all of the time myself! However, if you’re looking to create a little balance, cut back on your sugar intake, or use up ripe bananas, nice cream is a great way to do it. Simply slice the bananas, freeze them, and then add them to a blender with a bit of almond butter and cocoa powder and you’ve got a rich and creamy ready-to-serve treat.

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What Are Ancient Grains?

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In recent years, ancient grains have risen in popularity in Western culture and are often touted as being healthier alternatives to modern whole grains, but is it true? Here is a complete breakdown of the different grain varieties, their health benefits, and how to use them.

What Are Ancient Grains?

What are ancient grains?

Although there is no actual definition, the term ancient grains is generally used to describe a group of whole grains that have been largely unchanged over the last several hundred years. Unlike modern grains such as wheat, corn, and rice, which are constantly bred and changed, ancient grains have never been processed through hybridization or selective breeding, meaning, they are very similar to those consumed by ancestors or “ancient” populations thousands of years ago.

Ancient grains commonly include whole grains, such as spelt, barley, and millet, as well as pseudocereals, such as quinoa, buckwheat, and amaranth. Although modern wheat, which has been altered through hybridization, is not classified as an ancient grain, the wheat varieties einkorn, farro, Kamut (Khorasan wheat), and spelt remain relatively untouched and therefore are. Moreover, heirloom varieties of rice and corn, such as black rice, wild rice, and blue corn, are also considered ancient grains.

Overall, the term “ancient grains” is used as a marketing term by food manufacturers to promote grains that have been largely ignored by Western cultures and palates until recently.

List of Ancient Grains

While there is not exactly a fixed list, some of the more common ancient grains include (1):

  • Amaranth
  • Barley
  • Black Rice
  • Blue Corn
  • Buckwheat
  • Bulgur
  • Einkorn
  • Farro
  • Freekeh
  • Kamut
  • Millet
  • Quinoa
  • Sorghum
  • Spelt
  • Teff
  • Wild Rice

Amaranth is classified as a pseudocereal that is naturally gluten-free and rich in protein, fiber, micronutrients, and antioxidants. (2) It has an earthy taste and nutty texture and can easily be used in the place of rice, in salads, soups, or stews.

Barley is a cereal grain and a member of the grass family. Barley is one of the world’s earliest cultivated grains and provides fiber, vitamins, and minerals. (3) Barley is sold in hulled and pearled formats and, with a chewy texture and nutty flavor, can be used to make risottos, soups, stews, and salads.

Buckwheat is also classified as a pseudocereal. Whole buckwheat, also known as buckwheat groats, makes a wonderful porridge, while its flour is commonly used to make noodles, pancakes, crackers, and bread.

Einkorn, farro, Kamut, and spelt are varieties of wheat, often known as ancient wheat, that are untouched compared to modern wheat. Whole kernels or berries of these wheat grains can be used to make grain salads, added to soups or stews, while their flours are can be used in baking.

Bulgur and freekeh are not actual grains; rather, they are forms of processed cracked wheat. Although traditionally made of ancient wheat grains, bulgur and freekeh are more commonly made from modern durum wheat. (4) Both bulgur and freekeh make great additions to salads, side dishes, and pilafs.

Millet is a small, round ancient grain that is part of the grass family along with sorghum and teff. All three are good sources of fiber, vitamins, and minerals, and are naturally gluten-free. Millet, sorghum, and teff can all be sure to make porridge, salads, soups, stews, and baked goods such as pancakes, loaves, and bread.

Quinoa is a flowering plant in the amaranth family, technically a seed, that is classified as a pseudocereal. Quinoa is a naturally gluten-free grain, with vitamins, minerals, and plant compounds, as well as antioxidants, and works well in porridge, salads, soups, stews, and casseroles, or as a simple side dish or pilaf.

Benefits of Ancient Grains

Like all whole grains, ancient grains are food sources of complex carbohydrates, fiber, vitamins, and minerals. Many grains also contain healthy fats and moderate levels of vegetarian protein. Although the exact health benefits are unique to each variety, overall, some research suggests that individuals who regularly consume whole grains have a lower risk of heart disease, stroke, diabetes, and some cancers. (5)(6) The fiber-rich nature of these grains can also aid with digestion and may support overall gut health.

Are ancient grains healthy?

Ancient grains are certainly more nutritious than refined grains or processed grain products; however, they are equally as nutritious as all whole grains. Be it oats, barley, quinoa, or farro, all whole grains, ancient or not, have a place in a healthy diet. Although these grains have risen in popularity due to their “exotic” nature, more common whole grains such as rice, brown rice, oats, and wheat offer the same health benefits at a fraction of the cost.

The Bottom Line

Ancient grains is a term used to describe whole grains and pseudocereals that have never been processed through hybridization or selective breeding. Some of the most popular ancient grains include amaranth, barley, buckwheat, farro, millet, and quinoa, all of which are good sources of fiber, vitamins, and minerals. The regular consumption of whole grains has been linked to numerous health benefits including improved blood sugar, reduced inflammation, as well as lower risks of diabetes, heart disease, and cancer.

Wild Rice Salad

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Made with wild rice, radishes, snap peas, celery, and fresh herbs, and covered in a lemon-garlic dressing, this wild rice salad is filled with texture, colors, and flavor, and works well as light vegetarian lunch or simple side dish to any grilled meat.

Wild Rice Salad with Radish and Snap Peas

 

Although this recipe calls for wild rice, you can certainly make it with any type of rice that you enjoy; white, brown, red, or black rice would all work equally well. Not to mention, this recipe is a great way to use up any leftover rice you have in the fridge; just chop some veggies, add the dressing, and you’ve got a cold wild rice salad ready to go in minutes.

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Cottage Cheese Pancakes

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Cottage cheese might not be the first ingredient that comes to mind when you think of pancakes but it is a delicious and welcome addition to this classic breakfast dish. Crispy on the outside, fluffy on the inside, and packed full of protein, these cottage cheese pancakes are a quick and easy breakfast you can enjoy any day of the week.

Healthy Cottage Cheese Pancakes

I made these pancakes with all-purpose flour; however, you could easily make them with whole wheat flour, oat flour, or quick-cooking oats if you wanted to increase the fiber content a little bit. These cottage cheese pancakes also store really well in the fridge so they are perfect as a meal prep idea for quick and easy weekday breakfasts.

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12 No-Cook Protein Sources

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Too hot to cook? Don’t feel like turning on the oven? No problem, you can enjoy these high-protein foods without cooking! These no-cook protein sources are a quick and easy way to increase your protein intake and create a well-balanced meal with minimal effort.

Two meal prep bowls with boiled eggs, almonds, berries, sliced cucumber, and cottage cheese on a white background.

Table of contents

One of the keys to creating a balanced meal is ensuring that every meal contains a source of protein. Although in theory this is quite easy to do, when life gets busy or the temperature heats up, sometimes we just don’t have time or feel like roasting a whole chicken or cooking a pot of beans. Fortunately, there are plenty of sources of protein that you can buy pre-cooked in the grocery store or pull out of the freezer, fridge, or pantry that require absolutely no cooking at all.

Infographic of no-cook protein sources.

No-Cook Protein Ideas

Whether you are building a breakfast, lunch, dinner, or snack, here are 12 no-cook sources of protein that you can add to your next meal.

1. Deli Meat

Whether it’s turkey, chicken, or roast beef, deli meat and cold cuts are a great source of no-cook protein. Not only are there many different types to choose from, but deli meat is an incredibly versatile source of protein that can easily be added to sandwiches, topped onto salad, or eaten on its own as a part of a simple snack-style meal. When shopping for deli meat, be sure to read the ingredients and look for less processed versions made of meat and seasonings, with a lower sodium and sugar content.

A 3-ounce serving of turkey deli meat contains 19 grams of protein (1).

2. Cottage Cheese

Although all forms of cheese contain protein, cottage cheese has a particularly high protein content. Cottage cheese works well as a simple snack or side, can be topped with fruit, topped onto salads or toast, or mixed into dips, smoothies, or baked goods such as pancakes. Not to mention, in addition to its protein content, it’s also a great source of micronutrients, including calcium, phosphorus, selenium, vitamin B12, and riboflavin.

A 1/2-cup serving of 2% cottage cheese contains 14 grams of protein (2).

3. Frozen Edamame

Edamame beans are the green, whole, immature soybeans, often referred to as soybeans vegetables. Much like other soy products, such as tofu and tempeh, edamame is a good source of vegetarian protein, as well as fiber. Edamame can be found in pods or shelled in the freezer section of all major grocery stores, similar to green peas. Since the edamame beans are already cooked and frozen, once thawed, they can be eaten on their own as a simple snack, added to stir-fry, or mixed into a salad for a quick and easy source of no-cook plant-based protein.

A 1-cup serving of prepared edamame contains 18 grams of protein (3).

4. Canned Beans

From black to white to kidney, beans are a filling and high-fiber source of vegetarian protein and a versatile ingredient that you can eat at any meal of the day. Although beans are primarily a source of carbohydrate, with an average ratio of 3:1 carb to protein, compared to other sources of carbohydrate they have the highest concentration of protein content. Beans can easily be cooked into stews, soups, pasta, or casseroles, mixed into salads, or blended directly into sauces or dips.

A 1-cup serving of cooked black beans contains 15 grams of protein (4).

5. Canned Tuna

Canned tuna is a pantry staple in many kitchens; it’s versatile, relatively inexpensive, and can last for long periods of time. In addition to being a good source of protein, tuna is an excellent source of healthy fats, most notably omega-3 fatty acids, and can be added to sandwiches, salads, pasta, or casseroles. Although tuna tends to be the most popular, all forms of canned fish and seafood, such as canned salmon, shellfish, and sardines, are incredibly nutrient-dense and convenient options.

One can of water-packed tuna contains 27 grams of protein (5).

6. Hard-Boiled Eggs

If you’re making them at home, they will require a little cooking; however, you can also easily find packaged and pre-cooked boiled eggs in all major grocery stores. Whether you’re adding them to a salad, a slice of toast, or a lunch box, boiled eggs are a protein and micronutrient powerhouse, complete with vitamins A, D, and E, zinc, calcium, and all of the B vitamins.

A serving of 2 hard-boiled eggs contains 12 grams of protein (6).

7. Canned Chickpeas

Much like beans, chickpeas are a great source of vegetarian protein that can be used in salads, soups, stews, curries, or snacks. Also known as garbanzo beans, chickpeas are part of the legume family and, in addition to being a source of no-cook protein, are a good source of fiber and complex carbohydrates, while being moderate in calories.

A 1-cup serving of cooked chickpeas contains 15 grams of protein (7).

8. Canned Lentils

Although they are quick and easy to cook, along with beans and chickpeas, lentils are a great source of no-cook protein that is easily found cooked and canned in all major grocery stores. From red to green to brown, lentils come in many different shapes, sizes, and colors, and are an inexpensive and versatile ingredient in the kitchen. Lentils can be consumed cooked on their own, cooked into soups, stews, chilis, and curries, eaten cold in a salad, or blended into a dip.

A 1-cup serving of cooked lentils contains 18 grams of protein (8).

9. Smoked Salmon

Cured or smoked fish of any kind makes a wonderful addition to a salad, eggs, a sandwich, a pasta dish, or snack-style lunch with crackers and cheese. Smoked salmon is made by salting the fish and then curing the flesh, with either hot or cold smoke, for one or several days to remove excess moisture from the fish. The process of smoking does not diminish the nutritional value of the salmon; it is simply a method of preservation. In addition to being high in protein, smoked salmon is an excellent source of omega-3 fatty acids and vitamin B12. 

A 3-ounce serving of smoked salmon contains 15 grams of protein (9).

10. Greek Yogurt

All yogurt, but particularly Greek yogurt, is a good source of high-quality protein. Greek yogurt is made via the same process as regular yogurt, however, once fermented the yogurt is strained to remove excess liquid whey and lactose, reducing the natural carbohydrate content and increasing the protein content, leaving behind a thicker-textured yogurt. Greek yogurt can be eaten on its own, with granola and/or fruit, mixed into muffins or baked goods, or stirred into dressing and dips.

On average, a 3/4-cup serving of Greek yogurt contains 16 grams of protein (10).

11. Jerky

Be it beef, buffalo, elk, turkey, or chicken, jerky is lean-trimmed meat that has been cut into strips and dried, cured, or smoked. The word jerky is actually derived from the Quechua word ch’arki, which means “dried, salted meat”, and the process of creating jerky is a traditional method of food preparation that was used across cultures to prevent spoilage. Generally speaking, jerky is a convenient and transportable source of no-cook protein that is high in protein and low in carbohydrates; however, not all brands are created equal, so it is best to read the ingredients to ensure that you are choosing an option made of meat, salt, and spices, with limited additives.

A 3-ounce serving of beef jerky contains 27 grams of protein (11).

12. Protein Powder

While getting protein from whole foods is certainly more ideal, protein powders are a great alternative when you are in a pinch. Protein powders are dietary supplements that are concentrated sources of protein made from powdered animal or plant sources of protein, such as dairy, eggs, rice, or peas. Depending on the exact formula, protein powders are often fortified with vitamins, minerals, and/or enzymes to increase their nutritional value as they are sometimes used as a meal replacement or substitute. Protein powder can be used in many ways, including on its own in water or milk, and added to smoothies, yogurt, oatmeal, or baked goods for a quick and easy boost of protein.

On average, a 1-scoop serving of protein powder contains 26 grams of protein (12).

The Bottom Line

Adding protein to a meal does not need to be complicated with so many no-cook protein sources to choose from. Be it tuna, Greek yogurt, or a can of beans, there are plenty of different ways to add protein to breakfast, lunch, or dinner without any cooking at all.

Turkey Lettuce Wraps

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Made with fresh lettuce leaves topped with spiced ground turkey, a zesty lime sauce, crunchy vegetables, and a sprinkle of peanuts, these Thai turkey lettuce wraps are the perfect combination of simple, fresh, and fragrant. Inspired by a traditional Thai Larb Gai recipe, these lettuce wraps can be served on their own or with a side of sticky rice as a healthy and high-protein meal.

Thai Turkey Lettuce Wraps

Popular in Laos and rural sections of Northeastern Thailand, Larb Gai is a light chicken salad made with fresh mint and red onion, tossed in a dressing of ground rice, lime juice, and chilies. Although a traditional Larb Gai, also spelled Laab Gai, Lahb Gai, Laap Gai, is made with ground chicken, I opted to use ground turkey in this recipe as a simple twist, and because it’s what I had in the freezer, but feel free to use whichever you have on hand. Either option will create a flavor-packed dish that works equally well as an appetizer or a light main course.

If you like this recipe, you may also like my Asian chicken lettuce wraps.

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Strawberry Smoothie Bowl

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If you love soft-serve ice cream, this little number is for you! Thick, creamy, and covered in the toppings of your choice, the natural sweetness of this strawberry smoothie bowl is a great way to satisfy a sweet tooth in a slightly healthier way.

Strawberry Banana Smoothie Bowl

 

I used plain yogurt in this recipe,  however, you can certainly swap it for Greek yogurt if that’s all you have on hand or you wanted to increase the protein content a bit. Regardless of what option you choose, whether you’re looking for a light breakfast on a warm summer day, a sweet snack, or a healthy dessert, this bowl is a sweet treat the whole family can enjoy.

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Grilled Vegetable and Ricotta Sandwich

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This grilled vegetable and ricotta sandwich is the perfect way to use up leftover grilled vegetables from dinner. With some fresh herbs, a bit of garlic, and some lemon zest, you can quickly and easily create a delicious ricotta spread for your favorite fresh bread to create a healthy and high-protein lunch.

Ricotta Sandwich with Grilled Vegetables

Although this recipe calls for grilled vegetables, you could certainly use fresh vegetables if you prefer; a few slices of tomato, thin slices of cucumber and a handful of leafy greens would work particularly well. Not to mention, you can make this ricotta sandwich spread ahead of time and keep it in the fridge for up to one week so it’s ready for lunch whenever you need it.

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Honey Mustard Chicken Thighs

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Made with a simple marinade of honey, mustard, olive oil, and garlic, these honey mustard chicken thighs are tender, juicy, and full of flavor. Grill these chicken thighs up tonight for a quick and easy dinner or make them as a meal prep idea for healthy lunches all week long.

Easy Honey Mustard Chicken Thighs

This recipe calls for boneless, skinless chicken thighs, however, you could certainly use another cut of chicken or bone-in chicken thighs if you prefer. If you’re using bone-in chicken thighs, you’ll need to extend the grilling time to about 5-6 minutes per side, while chicken breasts will take roughly 6-8 minutes per side depending on thickness. If you’re cooking chicken with the skin on, be sure to add it to the grill skin side down for premium flavor and crispiness.

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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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