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Blueberry French Toast Casserole

Published on December 18, 2025 by Stephanie Kay

This blueberry French toast casserole is everything you love about French toast in a single dish. Its sweet and savory ingredients create a soft, custardy interior and slightly crispy exterior with just the perfect amount of sweetness.

White baking dish of blueberry French toast casserole with powdered sugar sprinkled on top, fresh blueberries, fresh mint, a stripped blue tea towel and silver spatula on the side on the white background.

If you love French toast, but don’t love the effort, you’re going to love this blueberry French toast casserole recipe! It has all of the flavors and textures of classic French toast baked into a single dish, and it makes multiple servings, making it great for crowds.

It’s a great brunch idea for a family celebration, Easter weekend, or Christmas morning. Serve it with bacon, eggs, yogurt, granola, and fresh blueberries for an absolutely delicious weekend feast.

Close up of a slice of blueberry French toast casserole on a white plate with a silver fork with powdered sugar sprinkled on top and fresh blueberries on the side on a white background..

Why You’ll Love It

Saves Time – This one-pan recipe cuts down on prep and cleanup time.
Serves a Crowd – It makes 8 servings, making it perfect for a weekend brunch or holiday breakfast.
Keeps Well – It can be made ahead of time and keeps well in the fridge and freezer.

Bowl of bread cubes, jar of maple syrup, bowl of frozen blueberries, jar of ground cinnamon, bowl of eggs, jug of whole milk, and small bowl of vanilla extract on a white background.

Ingredients + Substitutions

Bread – To make the French toast and add some complex carbohydrates. I used French bread, but brioche bread, sourdough bread, or rustic Italian bread will work well.
Blueberries – To add some fruit and fiber. I used frozen berries, but fresh or frozen blueberries will work well.
Eggs – To make the egg custard mixture and add some protein.
Milk – To add some extra protein and make the custard mixture. I used cow’s milk, as it adds more protein and a richer texture, but you can use non-dairy milk, such as almond milk or oat milk, if needed.
Maple Syrup – To sweeten and serve, honey or brown sugar will also work well.
Cinnamon – To add a bit more sweetness and enhance the flavor.
Vanilla Extract – To add more flavor.
Lemon Zest – To add some brightness, although optional.
Salt – To balance the flavors.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for almond milk and the butter for coconut oil or avocado oil.

Grid of four images of a glass bowl of eggs, milk, maple syrup, vanilla extract, and ground cinnamon; glass bowl of whisked egg mixture; white baking dish of bread cubes; white baking dish of bread cubes with custard mixture and frozen blueberries.

Red’s Nutrition Tip

If you’re confused about bread, you’re not alone! While most people have heard that sourdough is healthy, many people remain confused about the different bread options and what ingredients to look for and, potentially, avoid. Fortunately, I’ve got a full guide on how to buy healthy bread and a breakdown of the differences between whole wheat vs. whole grain vs. multigrain bread so you can choose the bread option that works best for you.

Serving Suggestions

This blueberry French toast casserole is a good source of carbohydrates, fiber, and fat, with moderate levels of protein. To make it a more balanced meal, I suggest serving it with a side of plant or animal protein. Plus, it can easily be adapted to suit your personal dietary needs, for example:

To make it higher in protein, serve it with a generous dollop of yogurt, Greek yogurt, or Skyr on top, or a side of scrambled eggs and/or pork or turkey bacon.
To make it lower in fat, use 0% milk or almond milk instead.
To make it extra sweet, top it with a cream cheese icing, with whipped cream, powdered sugar, and/or homemade blueberry sauce or jam.

Can I prep it ahead of time?

Yes, you can make this an overnight French toast casserole. Simply prep all of the ingredients as per instructions step #1 to #4, then cover the baking dish with plastic wrap, and refrigerate overnight for up to 12 hours. When ready to bake, remove the baking dish from the fridge, remove the plastic wrap, transfer to the oven, and bake as per step #6 outlined in the instructions.

Close up of French toast casserole with blueberries in a white baking dish with a slice missing.

Storage + Reheating

To Refrigerate: Allow the casserole to cool completely and then cover with aluminum foil or plastic wrap, or transfer it to an airtight container, and store it in the fridge for up to 5 days.

To Freeze: To freeze blueberry French toast casserole, cool completely, cover the baking dish with plastic wrap and/or aluminum foil, and then place the entire baking dish in a freezer-safe bag for up to 3 months. To freeze leftovers or individual portions, transfer them to airtight containers and store them in the freezer.

To Reheat: To reheat the French toast casserole whole, allow it to thaw completely, and then cover the baking dish with aluminum foil and warm it in the oven at 350°F for 20-25 minutes. To reheat individual portions, place a thawed portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes.

More French Toast Recipes:

Slow Cooker Moroccan Chicken

Published on December 11, 2025 by Stephanie Kay

Filled with tender chicken and warm spices, this slow cooker Moroccan chicken is easy to make and full of flavor. Prep it in the morning and come home to a delicious and stress-free weeknight dinner.

Bowl of slow cooker moroccan chicken served over couscous with fresh cilantro and fresh mint on top with a fork on a white background.

Transport your taste buds to North Africa with this irresistible slow cooker Moroccan chicken recipe! Inspired by a traditional tagine recipe, this dish balances sweet and savory flavors, combining tender, fall-off-the-bone chicken with aromatic spices and sweet apricots.

While cooking in a traditional tagine yields more authentic results, a crockpot is a convenient and effective substitute. The slow-cooking process allows the flavors to meld and create a rich and comforting stew that tastes like you spent all day in the kitchen, but requires minimal hands-on prep time.

Crock pot filled with slow cooker moroccan chicken thighs with chickpeas with fresh mint and parsley on top.

Why You’ll Love It

High in Protein – The combination of chicken and chickpeas gives this dish over 26 grams of protein per serving.
Full of Fiber – With over 5 grams of fiber per serving when served with couscous, this dish is extra filling.
Full of Flavor – The Moroccan spice mix fills this slow cooker recipe with flavor.

Plate of chicken thighs, lemon, bowl of Moroccan spice blend, tomato paste, garlic cloves, chicken broth, diced tomatoes, dried apricots, chickpeas, onion, and carrots.

Ingredients + Substitutions

Chicken Thighs – To add a source of protein. The recipe calls for chicken thighs, as I think they provide the best flavor and texture for this dish, but you can use chicken breasts if preferred. See the notes section of the recipe card for details.
Chickpeas – To add some carbohydrates, fiber, and some plant-based protein.
Spices – A combination of Moroccan spices to flavor the chicken. The recipe calls for a combination of ground ginger, paprika, cumin, cinnamon, and turmeric, but you can use a store-bought Moroccan spice mix if preferred. See the notes section of the recipe card for details.
Onion + Garlic – To add flavor. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if needed. See the notes section of the recipe card for details.
Broth – To make the sauce. The recipe calls for chicken broth, but vegetable broth or water will also work well.
Tomatoes – To thicken the sauce and add some veggies.
Carrots – To add some veggies, micronutrients, and more fiber. I used whole carrots, but you can use baby carrots if needed. See the notes section of the recipe card for details.
Lemon – A bit of lemon juice and lemon zest to balance the acidity. Traditional Moroccan chicken recipes call for preserved lemon, but this can be harder to find; hence, I opted for an alternative. However, you can certainly use it if preferred.
Dried Apricots – To add a hint of sweetness and extra fiber. The recipe calls for dried apricots, but you can use other dried fruit, such as dried dates, raisins, or sultanas, if preferred.
Couscous – To serve, although optional.
Olive Oil – To sear the chicken and add some healthy fats.
Salt + Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Serve certified gluten-free broth.

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

Grid of four images of a slow cooker with browed chicken thighs; slow cooker with diced onions, onion, galric, carrots, spices, and chickpeas; slow cooker of tomato chickpea mixture; and slow cooker of tomato chickpea mixture with browned chicken thighs.

Red’s Nutrition Tip

Combining plant and animal protein in a recipe is a great way to increase the protein content of a meal with minimal effort. Not only are chicken thighs are high-protein, low-calorie food, but chickpeas are one of the best sources of plant-protein, and serving the dish over couscous, which is made from wheat and one of the highest protein grains, helps to make this slow-cooker Moroccan chicken a protein-packed meal.

Serving Suggestions

This crockpot Moroccan chicken is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

To make it higher in carbohydrates, serve it over cooked couscous, quinoa, or white rice.
To make it higher in fiber, add an extra can of chickpeas to the recipe and/or serve it over brown rice.
To make it low carb, serve it over cauliflower rice.
To make it higher in fat, add 1 cup of green olives.

Slow cooker of Moroccan chicken with chickpeas with fresh mint and parsley on top, with a bowl of fresh parley, sliced almonds, and couscous on the side with a grey tea towel on a white background.

Storage + Reheating

To Refrigerate: Allow the Moroccan chicken to cool completely, transfer to an airtight container, and store in the refrigerator for up to 4days.

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

To Reheat: Reheat the slow-cooker Moroccan chicken in the oven at 350°F for 10-15 minutes or in the microwave for 2-3 minutes. If frozen, allow to thaw completely before reheating.

Two bowls of slow cooker Moroccan chicken with coucous with fresh herbs, sliced almonds, and sliced lemon on top on a white background.

More Slow Cooker Chicken Recipes:

Beans vs. Lentils: Which is Healthier?

Published on December 9, 2025 by Stephanie Kay

Both beans and lentils are nutrient-dense legumes, but is one better than the other? And which one contains more protein and fiber? Here is a comparison and nutritional breakdown of beans vs. lentils.

Grid of two images with a close up of raw red kidney beans and raw green lentils.

What’s the difference between beans and lentils?
Beans vs. Lentils Nutrition
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Vitamins and Minerals
Other Factors to Consider
So, which is healthier?

What’s the difference between beans and lentils?

Beans and lentils are legumes, which are plants belonging to the large flowering plant family Fabaceae, and grow as edible seeds within pods ⁽¹⁾.

Beans and lentils differ slightly in shape and are available in a variety of colors and forms. Beans are generally plump and round, kidney, or oval shapes, while lentils are small, flat, lens-shaped discs. Common bean varieties include white beans, black beans, navy beans, pinto beans, and garbanzo beans (chickpeas), while common lentil varieties include red lentils, brown lentils, and green lentils.

Both beans and lentils are nutrient-dense foods that provide numerous health benefits. They are rich in protein and fiber, as well as many vitamins and minerals.

Beans vs. Lentils Nutrition

Here is a nutrition comparison of a 1-cup (172-gram) serving of cooked black beans and a 1-cup (198-gram) serving of cooked lentils ^{(2, 3)}.

Nutrition per 1 cup (cooked)	Black Beans	Lentils
Calories	227 calories	230 calories
Protein	15.20 grams	17.90 grams
Fat	0.93 grams	0.75 grams
Carbohydrates	40.80 grams	39.80 grams
Fiber	15.00 grams	15.60 grams
Sugar	0.55 grams	3.56 grams

Calories

Beans and lentils contain a very similar amount of calories. A 1-cup serving of cooked black beans contains 227 calories, while a 1-cup serving of cooked lentils contains 230 calories.

Protein

Lentils contain slightly more protein than beans. A 1-cup serving of cooked black beans contains 15.20 grams of protein, while a 1-cup serving of cooked lentils contains 17.90 grams of protein.

Both beans and lentils are excellent sources of plant-based protein; however, neither is considered a “complete” protein source, as they do not contain all the essential amino acids. Therefore, pairing them with whole grains, such as brown rice, creates a complete vegetarian protein ^(4, 5).

Fat

Beans and lentils contain similar amounts of fat; however, neither is a significant source of fat. A 1-cup serving of cooked black beans contains 0.93 grams of fat, while a 1-cup serving of cooked lentils contains 0.75 grams of fat.

The fat content of lentils and beans is considered healthy fat, as it is naturally occurring and consists of monounsaturated and polyunsaturated fats, which are considered heart-healthy fats.

Carbohydrates

Beans and lentils contain a very similar amount of carbohydrates. A 1-cup serving of cooked black beans contains 40.80 grams of carbohydrates, while a 1-cup serving of cooked lentils contains 39.80 grams of carbohydrates.

Both lentils and beans are primarily sources of complex carbohydrates from starch, specifically resistant starch, which has been shown to provide a number of health benefits, including improved insulin sensitivity, lower blood sugar levels, increased satiety, increased micronutrient absorption, and improved digestive health ⁽⁶⁾.

Fiber

Beans and lentils contain a very similar amount of fiber. A 1-cup serving of cooked black beans contains 15.00 grams of fiber, while a 1-cup serving of cooked lentils contains 15.60 grams of fiber.

Both beans are lentils are high-fiber foods, containing both soluble and insoluble fiber, which have been shown to support gut health ⁽⁷⁾.

Sugar

Lentils contain more sugar than beans; however, neither is a significant source of sugar. A 1-cup serving of cooked black beans contains 0.55 grams of fiber, while a 1-cup serving of cooked lentils contains 3.56 grams of fiber.

The sugar in beans and lentils is natural sugar and is found along with protein, complex carbohydrates, fiber, and essential nutrients, which help mitigate any harmful effects and naturally balance blood sugar.

Vitamins and Minerals

Beans and lentils are naturally rich in micronutrients, namely calcium, iron, magnesium, potassium, zinc, and low in sodium. Beans are generally higher in calcium and magnesium, and lower in sodium, while lentils are higher in iron, potassium, and zinc.

The iron found in legumes, along with other plant foods, is known as non-heme iron and is less bioavailable than heme iron found in animal foods ^(8, 9).

Nutrition per 1 cup (cooked)	Black Beans	Lentils
Calcium	46.4 mg	37.6 mg
Iron	3.61 mg	6.59 mg
Magnesium	120 mg	71 mg
Potassium	611 mg	731 mg
Sodium	1.72 mg	3.96 mg
Zinc	1.93 mg	2.52 mg

Other Factors to Consider

Here are some additional factors to consider in the comparison of beans and lentils.

Feature	Beans	Lentils
Shape	Plump and round, kidney, or oval	Small, flat, lens-shaped discs
Color	Black, white, brown, red, green, speckled	Red, green, brown
Cooking Time	45-90 minutes	15-30 minutes
Taste	Mild and nutty	Earthy and peppery
Texture	Firm, hold texture well when cooked	Soft, can get “mushy” when overcooked
Cost	$1.50-$2.50/lb	$1.50-$2.50/lb

Cooking Time

Lentils tend to cook faster than beans because they are smaller in size and have thinner skins, which allows for quicker water absorption. Most varieties of lentils cook in 15-30 minutes and require no prior preparation. In contrast, most beans require soaking for 8-12 hours before cooking, to improve digestibility by minimizing naturally occurring antinutrients, and then need 45-90 minutes to cook.

For convenience, both canned beans and canned lentils can be used in most recipes, drastically reducing both prep and cooking time.

Uses

Lentils and beans are versatile ingredients that can be eaten hot or cold, and are commonly used in soups, stews, curries, dhals, and salads. They also work well as an alternative to ground meat in dishes such as shepherd’s pie, bolognese sauce, burgers, and chili.

Lentils tend to break down more when cooked, compared to beans, which hold their shape a bit better, making lentils particularly good for dips, hummus, and spreads.

Taste + Texture

Beans and lentils have slightly differing flavors. Beans have a mild, nutty flavor with a tender, sometimes creamy, texture. Lentils have an earthy, sometimes peppery taste, with a firmer texture. Beans tend to hold their texture better once cooked, while lentils can break down and become “mushy” if overcooked.

Cost

Beans and lentils are generally similar in price, ranging from $1.50 to $2.50 per pound dried; however, canned varieties tend to be much more expensive ^{(10, 11)}. While dried legumes take longer to prepare, they are a budget-friendly protein source that is much cheaper than meat.

So, which is healthier?

Both beans and lentils are healthy foods that should be included in a healthy diet. They are food sources of plant protein, fiber, vitamins, and minerals, offering numerous health benefits. While there are some minor differences in macronutrients and micronutrients, generally, beans and lentils have a similar nutritional profile and are equally healthy.

A higher intake of legumes is associated with a 6% lower odds of cardiovascular disease and has also been shown to help lower cholesterol and blood pressure ^{(12, 13)}. Moreover, a diet that regularly includes legumes may aid in weight loss and weight management, as fiber, protein, and slowly digested carbohydrates found in legumes aid in satiety, helping to better manage feelings of hunger and fullness.

Additionally, the regular consumption of beans and lentils in a healthy diet can help to increase protein intake to ensure you’re meeting your daily protein needs, and eat more fiber to promote better digestive and heart health.

The Bottom Line

Beans and lentils are part of the legume family and offer numerous health benefits. They have very similar nutrient profiles, containing a similar number of calories, protein, carbohydrates, and fiber per serving, with little to no fat or sugar. Regularly eating beans and lentils has been shown to positively impact many health markers.

Creamy Sausage Tortellini Soup

Published on December 7, 2025 by Stephanie Kay

Ready in 30 minutes, this creamy sausage tortellini soup is a hearty and healthy one-pot meal the whole family will love. It’s the perfect dish for lunch or dinner on a cold day.

Close up of a white bowl of creamy sausage tortellini soup with a silver spoon with freshly grated parmesan cheese on the side and a plate of crusty bread in the background with a striped white and grey tea towel on a white background.

When the weather cools down, I’m constantly looking for comforting yet easy meal ideas to warm up, and this creamy sausage tortellini soup recipe is exactly that. It’s made in one pot, ready in 30 minutes, and perfectly balances savory, spicy, and rich flavors in a single bowl.

While the idea of putting tortellini in a soup might sound strange to some, it works incredibly well. The combination of hot Italian sausage, pillowy cheese tortellini, and creamy tomato broth creates a family-friendly meal with appealing textures and flavors everyone can enjoy. Trust me, if you like tortellini, you’re going to love this recipe.

Large pot of Italian sausage tortellini soup with a wood serving spoon with bread, parsley, and parmesan on the side on a white background.

Why You’ll Love It

Made in One Pot – This creamy sausage tortellini soup is a one-pot meal that keeps prep time and cleanup to a minimum.
Quick and Easy – It’s ready in 30 minutes, making it perfect for quick weeknight dinners.
High in Protein – The combination of Italian sausage, cheese tortellini, and parmesan ensures this soup contains over 20 grams of protein per serving.
Keeps Well – This tortellini soup keeps well in the fridge and freezer, making it a great meal prep idea.

Plate of spicy Italian sausages, jar of heavy cream, kale, jar of Italian seasoning, bowl of cheese tortellini, bowl of flour, parmesan cheese, jug of broth, crushed tomatoes, onion, garlic, celery, and carrots on a white background.

Ingredients + Substitutions

Sausage – To add some protein to the soup. I used hot Italian sausage to add some heat, but mild Italian sausage will also work well. You can also use beef, turkey, or chicken sausages if preferred.
Cheese Tortellini – To add some complex carbohydrate and a bit more protein. The recipe calls for cheese tortellini, but you can use any type of tortellini pasta you like. I used dried tortellini, but you can use frozen or fresh tortellini if preferred. See the notes section of the recipe card for details.
Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but you can use onion powder and garlic powder if preferred. See the notes section of the recipe card for details.
Carrot + Celery – To add some veggies and color.
Italian Seasoning – To flavor and season the soup. The recipe calls for an Italian herb blend, but you can use a combination of dried oregano, thyme, and basil if preferred. See the notes section of the recipe card for details.
Tomatoes – To thicken the sauce and add some additional flavor. The recipe calls for crushed tomatoes, but diced tomatoes will also work.
Flour – To thicken the soup. The recipe calls for all-purpose flour, but you can use any white wheat flour or a 1-to-1 gluten-free flour if needed.
Broth – The recipe calls for vegetable broth, but chicken broth will also work well.
Heavy Cream – To add some fat and make the soup rich and creamy.
Parmesan – A combination of parmesan rind and freshly grated parmesan cheese to add more protein and fat to the soup, as well as make it extra creamy.
Kale – To add some veggies, micronutrients, and fiber. I used curly kale, but lacinato kale would also work well, but you can use Swiss chard or frozen or fresh baby spinach if preferred. See the notes section of the recipe card for details.
Olive Oil – To add some healthy fats.
Salt and Pepper – To season.
Fresh Parsley – To serve, although optional. Fresh basil would also work well.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free tortellini, 1-to-1 gluten-free flour, and certified gluten-free broth.

To Make it Dairy-Free: Swap the heavy cream for equal parts canned coconut milk or 1/4 cup unsweetened coconut cream.

Grid of four images with a large pot with cook spicy Italian sausage; a large pot with sautéed mirepoix and herbs; a large pot with sautéed veggies, crushed tomatoes and cooked sausage; and a large pot with tomato broth mixture.

Red’s Nutrition Tip

While pasta, particularly stuffed pastas like tortellini, is thought of as an “unhealthy” choice, it’s actually a minimally processed food that can easily be included in a healthy and balanced diet. Both regular vs whole wheat pasta are good sources of complex carbohydrates and fiber, and stuffed pastas such as cheese tortellini can be a great source of vegetarian protein when filled with high-protein cheeses.

To ensure you’re buying healthy pasta, be sure to read the label and look for options made of flour, water, salt, and/or eggs with minimal added ingredients.

Serving Suggestions

This sausage and cheese tortellini soup is a balanced meal with protein, carbohydrates, fiber, and fat; however, it can easily be adapted to suit your personal calorie or macro needs. For example:

To make it lower in fat, swap the Italian sausage for equal parts turkey sausage, and/or swap the heavy cream for half-and-half.
To make it higher in carbohydrates, serve the soup with a side of crusty bread.
To make it higher in fiber, add another cup of kale or a cup of high-fiber vegetables such as broccoli or green peas.
To make it lower in sodium, use low-sodium chicken broth.

Grid of four images with a large pot tomato broth with cheese tortellini and parmesan rind; a large pot with tortellini tomato broth with parmesan cheese on top; a large pot with tortellini tomato broth with parmesan cheese and kale on top; and a large pot of tortellini soup.

Can you make it in a slow cooker?

Yes, you can make this sausage tortellini soup in a slow cooker. Simply brown the sausage in a pan or cast-iron skillet, then transfer it to a slow cooker along with all of the ingredients, except for the tortellini, heavy cream, kale, and grated Parmesan cheese. Cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, add the tortellini, heavy cream, kale, and grated Parmesan cheese, stir to combine with the soup mixture, then cook on high for a final 30 minutes until the tortellini is al dente. Remove the Parmesan rind before serving.

Two bowls of sausage tortellini soup, one on a wood plate with a silver spoon, with bread and cheese on the side on a white background.

Storage + Reheating

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

To Freeze: Transfer the cooled tortellini soup to an airtight container and freeze for up to 3 months.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed.

More One-Pot Meals:

Vanilla Almond Granola

Published on December 4, 2025 by Stephanie Kay

This homemade vanilla almond granola is loaded with crunchy granola clusters and just the right amount of sweetness. Plus, it’s easy to make, stores well, and is perfect for a quick and easy breakfast or healthy snack.

Close up of vanilla almond granola on gold serving spoon on a silver baking sheet with parchment paper on a white background.

I originally shared this honey vanilla almond granola recipe in 2017. However, I wanted to give it a review and picture refresh, because it’s still one of my favorite granola recipes and it’s SO easy to make.

The combination of sweet honey, vanilla extract, and crunchy almonds gives this granola all of the flavors, and my (foolproof) cooling tip ensures you get big granola clusters every time.

Small white bowl of honey vanilla almond granola with Greek yogurt and fresh raspberries with a spoon on a white background.

Why You’ll Love It

High in Fiber – The combination of rolled oats and almonds ensures this granola has over 5 grams of fiber per serving.
Naturally Sweetened – This vanilla almond granola is naturally sweetened with honey.
Keeps Well – It keeps well in the pantry for weeks and freezer for months, making it a great meal prep idea.

Bowls of rolled oats, whole almonds, slivered almonds, coconut oil, honey, vanilla extract, and almond extract, and wood bowl of salt on a white background.

Ingredients + Substitutions

Rolled Oats – To make the granola and add some complex carbohydrates. You can use rolled oats or old-fashioned oats, but quick oats and steel-cut oats are not recommended.
Almonds – To add some healthy fats, fiber, and protein. The recipe calls for a combination of whole almonds and sliced almonds, but slivered almonds would also work well.
Coconut Oil – To add some more fat and toast the granola. The recipe calls for coconut oil, but butter, olive oil, or avocado oil will also work. See the notes section of the recipe card for details.
Honey – To sweeten the granola and help it stick. The recipe calls for honey, but pure maple syrup or brown sugar. See the notes section of the recipe card for details.
Extracts – A combination of vanilla and almond extract to add some vanilla flavor and enhance the almond flavor.
Salt – To balance the sweetness with a bit of saltiness.

Dietary Adaptions

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

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

Grid of images of a large white bowl of rolled oats, whole almonds, slivered almonds, and salt; large white bowl of rolled oat mixture covered in honey mixture; large baking sheet with parchment paper with raw granola mixture on top; and large baking sheet with parchment paper with cooked granola on top.

Red’s Nutrition Tip

Almonds are one of the highest-protein nuts and help to increase the overall protein content of the granola. However, to truly make it a balanced meal, I recommend serving it with a more substantial source of plant or animal protein.

Serving Suggestions

This almond vanilla granola is a good source of carbohydrates and fat with moderate levels of protein and fiber. To make it a balanced meal, I suggest serving it with a source of protein and fiber. For example:

To make it higher in protein, serve it over yogurt, Greek yogurt, skyr, or cottage cheese.
To make it higher in fiber, serve it with fresh berries or fruit.
To make it extra sweet, once cooled, add some dried fruit, such as dried cranberries, or chocolate chips to the sheet pan while the granola cools.

Large baking sheet with parchment paper with cooked almond vanilla granola on top with a gold serving spoon.

Storage

To Store: Once completely cool, transfer the granola to an airtight container or glass jar and store it in the pantry or a dark, cool place for up to 2 weeks.

To Freeze: Once completely cool, transfer the granola to an airtight container and store it in the freezer for up to 3 months. Allow to thaw for 5-10 minutes before eating.

More Granola Recipes:

Electrolytes 101: The Beginner’s Guide

Published on December 2, 2025 by Stephanie Kay

Electrolytes are essential minerals that carry an electric charge and are vital for numerous body functions. While a balanced diet can provide adequate electrolytes, certain individuals can benefit from electrolyte supplements. Here is everything you need to know.

Bottle of orange and blue electrolyte drink on a white background.

What are electrolytes and what do they do?
Types of Electrolytes and Their Benefits
Dosage of Electrolytes
Sources of Electrolytes
Who needs electrolyte supplements?
Can you take too many electrolytes?
Side Effects of Electrolyte Imbalance

What are electrolytes and what do they do?

Electrolytes are essential minerals that conduct electricity when dissolved in water and body fluids. The significant electrolytes found in the body include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonates ⁽¹⁾.

These micronutrients are responsible for generating and carrying electrical signals to control a multitude of bodily functions, including regulating nerve and muscle function, maintaining proper fluid balance (hydration) and blood pressure, and balancing the body’s pH level ⁽¹⁾.

Infographic on electrolytes 101: definition, health benefits, and sources.

Types of Electrolytes and Their Benefits

Here is a list of the most common electrolytes and their specific functions ^{(1, 2)}.

Sodium

Sodium is one of the essential electrolytes in the extracellular fluid. It is responsible for maintaining fluid balance inside and outside of cells, and is exchanged along with potassium across cell membranes as part of active transport. Sodium is also responsible for regulating blood pressure and supporting nerve and muscle function.

Potassium

Potassium is mainly an intracellular ion. It works in balance with sodium across cell membranes; when a sodium ion enters a cell, a potassium ion leaves, and vice versa. Potassium is crucial for heart function, muscle contractions, and nerve signals.

Magnesium

Magnesium is an intracellular cation. It is primarily involved in adenosine triphosphate (ATP) metabolism, as well as in maintaining muscle and nerve function, and regulating a steady heart rhythm.

Chloride

Chloride is the second-most abundant ion in the body, after sodium. It’s found predominantly in the extracellular fluid, helping to maintain fluid balance, and also plays a role in maintaining the body’s natural pH balance.

Calcium

Calcium is a vital element in the body, playing a crucial physiological role. It is involved in skeletal mineralization of bones and teeth, the contraction of muscles (including the heart), the transmission of nerve impulses, blood clotting, and the secretion of hormones.

Phosphate

Phosphate is a common form of the element phosphorus. It plays a crucial role in metabolic pathways and is a component of many metabolic intermediates, ATP, and nucleotides. Phosphate combines with calcium to form hydroxyapatite, the mineral that provides the rigid structure of bones and teeth.

Bicarbonate

Bicarbonate is a key component of the body’s most important buffering system. It is a base that helps to regulate the pH balance of the blood and other body fluids.

Dosage of Electrolytes

The ideal dosage of electrolytes varies by individual based on factors such as age, activity level, sweat status, and environmental conditions. The recommended dietary allowance (RDA) is the average range required for healthy adults ⁽³⁾.

Electrolyte	Population	RDA
Sodium		less than 2,300 mg
Potassium	Male 19-50 years	3,400 mg
	Female 19-50 years	2,600mg
Magnesium	Male 19-30 years	400 mg
	Female 19-30 years	310 mg
	Male 31+ years	420 mg
	Female 31+ years	320 mg
Chloride		2,300 mg
Calcium	Male 19-50 years	1,000 mg
	Female 19-50 years	1,000 mg
	Male 51-70 years	1,000 mg
	Female 51-70 years	1,200 mg
	Adults 71+ years	1,200 mg
Phosphorus	Male 19+ years	700 mg
	Female 19+ years	700 mg

Sources of Electrolytes

The body obtains electrolytes primarily through food and beverages. A balanced diet, rich in fruits, vegetables, nuts, seeds, and dairy, can provide sufficient electrolytes for health. For instance, electrolytes can be found in many everyday foods, such as ⁽⁴⁾:

Sodium: Vegetables, dairy products, meat, shellfish, table salt (sodium chloride), ultra-processed foods, etc.
Potassium: Coconut water, apricots, lentils, squash, prunes, raisins, potatoes, etc.
Magnesium: Pumpkin seeds, black beans, whole grains, flax seeds, Brazil nuts, etc.
Chloride: Olives, tomatoes, celery, lettuce, seaweed, etc.
Calcium: Dairy products, fish with bones, tofu, beans, tahini, dark leafy greens, etc.
Phosphates: Tuna, tofu, chicken, scallops, lentils, etc.

Electrolytes are also available as supplements in the form of powders, tablets, and pre-mixed drinks.

Who needs electrolyte supplements?

Most healthy adults do not require daily electrolyte supplements; however, they can be beneficial for individuals under specific circumstances. For example, strenuous exercise, extreme heat, or fever can cause the body to lose electrolytes and water, which, if not replaced, can lead to dehydration, muscle cramps, and heat-related illnesses.

Electrolyte supplements can be beneficial for:

Athletes who engage in strenuous activity, particularly in extreme heat,
Individuals who experience heavy sweating,
Individuals who experience prolonged periods of vomiting or diarrhea due to illness,
Individuals with specific medical conditions or certain medications,

It is best to consult with a doctor or registered dietician before taking an electrolyte supplement, such as sports drinks, electrolyte drinks, and/or electrolyte tablets.

Can you take too many electrolytes?

Yes, both too few and too many electrolytes can be harmful to the body. Consuming excess electrolytes without adequate water intake can lead to imbalances and cause health problems. Exactly how much water you need to drink per day will vary from person to person; however, it’s important to stay adequately hydrated when using electrolyte supplements.

The overconsumption of electrolytes from unprocessed whole foods alone is highly unlikely.

Side Effects of Electrolyte Imbalance

Both high and low electrolyte levels can cause a range of health problems, specifically ^{(1, 2)}:

Hyponatremia (too little sodium) can cause muscle cramps, headaches, vomiting, dizziness, and muscle weakness.
Hypernatremia (too much sodium) can lead to high blood pressure, which is a major risk factor for heart disease and stroke.
Hypokalemia (too little potassium) can lead to weakness, fatigue, and muscle twitching.
Hyperkalemia (too much potassium) can cause muscle cramps, muscle weakness, rhabdomyolysis, and myoglobinuria.
Hypomagnesemia (too little magnesium) can cause muscle weakness, twitching, and loss of control, and heart arrhythmias.
Hypermagnesemia (too much magnesium) can lead to heart rhythm changes and arrhythmias, weakened reflexes, decreased ability to breathe, and cardiac arrest.
Hypochloremia (too little chloride) causes the blood to become more alkaline, which can cause apathy, confusion, arrhythmias, and muscle twitching or loss of control.
Hyperchloremia (too much chloride) can cause acidosis, which can result in nausea, vomiting, and fatigue.
Hypocalcemia (too little calcium) can lead to confusion, behavior changes, and loss of muscle control.
Hypercalcemia (too much calcium) can cause fatigue, headaches, constipation, vomiting, frequent need to pee, kidney stones, kidney failure, and bone and joint pain if levels are too high.

The Bottom Line

Electrolytes are essential minerals, including sodium, potassium, magnesium, chloride, calcium, and phosphate, that are required for vital body functions, including fluid balance, nerve and muscle function, and blood pressure regulation. They are widely found in whole foods and can be acquired through a balanced diet; however, certain individuals in specific situations can benefit from electrolyte supplementation.

Lentil Bolognese

Published on November 27, 2025 by Stephanie Kay

Turn pasta night into a healthy vegetarian feast with this lentil bolognese recipe! Cooked lentils offer a meaty texture and depth of flavor to the sauce, as well as a boost of plant-based protein and fiber.

White bowl of lentil bolognese spaghetti with fresh parmesan and chopped parsley on top with a silver fork on the side on a white background.

Whether you’re finding meat too expensive or looking to add another meatless meal to your repertoire, this lentil bolognese recipe is for you! Not only is it economical and easy to make, but it’s incredibly delicious and nutritious, and something even meat eaters can enjoy.

While traditional bolognese uses ground beef, cooked lentils provide a texture similar to ground meat, which makes them perfect for a vegetarian bolognese sauce. You can serve it over your favorite pasta for a hearty, healthy, and family-friendly weeknight meal.

Large pot of lentil bolognese pasta sauce with a wood serving spoon with cooked spaghetti, fresh parsley, freshly grated parmesan cheese, and a beige checkered tea towel on the side on a white background.

Why You’ll Love It

Vegetarian – This lentil bolognese is a delicious vegetarian recipe that everyone can enjoy, and can easily be made into a vegan bolognese by omitting the milk.
High in Fiber – Using lentils in this bolognese sauce gives it 10 grams of fiber per serving.
Freezes Well – The sauce keeps incredibly well in the freezer, making it a great meal prep idea.

Glass jug of vegetable broth, jar of heavy cream, jars of dried thyme and dried oregano, bowls of tomato paste, brown lentils, and crushed tomatoes with bay leaf, garlic cloves, carrot, celery, and onion on a white background.

Ingredients + Substitutions

Lentils – To add some vegetarian protein and complex carbohydrates to the sauce. The recipe calls for green or brown lentils, but you can use red lentils if needed. See the notes section of the recipe card for details.
Tomatoes – To make the sauce. The recipe calls for a combination of canned crushed tomatoes and tomato paste, but you can use diced canned tomatoes and tomato puree if needed. See the notes section of the recipe card for details.
Mirepoix – A combination of onion, celery, and carrots to create the base of the sauce and add some veggies.
Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if needed. See the notes section of the recipe card for details.
Herbs – A combination of dried oregano, thyme, and bay leaf to flavor the sauce. The recipe calls for dried herbs, but you can use fresh herbs if preferred. See the notes section of the recipe card for details.
Broth – To cook the lentils. Use certified gluten-free broth to ensure the recipe is naturally gluten-free.
Olive Oil – To add some healthy fats.
Salt and Pepper – To season.
Fresh Parsley – To serve, although optional, fresh basil would also work well.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth and gluten-free pasta and/or serve the sauce over baked potatoes instead.

To Make it Dairy-Free: Swap the milk for almond milk, or omit it completely.

Grid of four images of a pot of sautéed mirepoix, garlic, and herbs; pot of sautéed veggies with soaked lentils; pot of sautéed veggies, lentils, and crushed tomatoes and tomato paste, and a pot of vegan bolognese mixture ready for cooking.

Red’s Nutrition Tip

Lentils are a highly underrated, versatile, and inexpensive ingredient. They are one of the best sources of plant-based protein and one of the highest fiber foods, and work well in soups, stews, chillis, casseroles, salads, and dips.

Close up of a bot of lentil bolognese sauce with a wooden spoon on a white background.

Serving Suggestions

This lentil bolognese is a balanced meal with protein, carbohydrates, fiber, and healthy fats. It can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

To make it higher in fiber, swap the regular pasta for whole-wheat pasta.
To make it low carb, serve it over zucchini noodles.
To make it vegan, omit the milk to turn this recipe into a vegan lentil bolognese.
To add a bit of heat, add a pinch of chili flakes.
To give it extra umami flavor, add a splash of balsamic vinegar to the sauce.

Close up of spaghetti lentil bolognese in a white bowl with noodles wrapped around a silver fork on a white background.

Storage + Reheating

To Refrigerate: Once cooked, allow the sauce to cool completely, then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Once the bolognese sauce has cooled, transfer it to an airtight container, or containers if storing individual portions, and store it in the freezer for up to 3 months.

To Reheat: Once thawed, the lentil bolognese can be reheated in a pot on the stovetop on medium-high heat for 5-10 minutes or in the microwave for 2-3 minutes.

More Lentil Recipes:

12 Foods High in Iron

Published on November 25, 2025 by Stephanie Kay

Iron is an essential mineral required for vital functions in the body. The human body is unable to synthesize iron and, therefore, it must be obtained from dietary sources. Here are 12 foods high in iron that you can start eating today to ensure you’re getting enough.

Iron symbol written in chalk on a small round chalkboard surrounded by liver, broccoli, white beans, tomatoes, shrimp, lentils, chicken breasts, red meat, walnuts, green peas, spinach, pumpkin seeds, eggs, and mushrooms.

What is iron?
Health Benefits of Iron
How much iron do you need?
Can you take too much iron?
List of Foods High in Iron
1. Liver
2. Oysters
3. Sardines
4. Beef
5. Clams
6. Lamb
7. White Beans
8. Lentils
9. Chickpeas
10. Quinoa
11. Pumpkin Seeds
12. Tofu
Ranking of Iron-Rich Foods per Serving
What foods are fortified with iron?
Should you take iron supplements?
FAQs

What is iron?

Iron is a trace mineral and essential micronutrient required for optimal physiological functioning and overall health. The body cannot synthesize iron and, therefore, it must be derived from dietary sources. Iron is naturally present in certain animal and plant foods, added to others, and also available as a dietary supplement.

There are two forms of iron: heme and non-heme iron ⁽¹⁾. Animal foods, such as lean red meat, lamb, pork, chicken, and fish, contain heme and non-heme iron, while plant foods, such as beans, lentils, nuts, and seeds, and foods fortified with iron, only contain non-heme iron.

Heme iron has better bioavailability and is more easily absorbed than non-heme iron. Depending on an individual’s iron stores, approximately 15% to 35% of heme iron is absorbed, while 2% to 20% or less of non-heme iron is absorbed ^{(1, 2)}.

Health Benefits of Iron

Iron is an essential component of hemoglobin, the protein within erythrocytes (red blood cells) responsible for transferring oxygen from the lungs to tissues throughout the body, and myoglobin, the protein that ensures adequate oxygen supply for muscle function ⁽¹⁾. It is also necessary for physical growth, neurological development, cellular functioning, energy metabolism, DNA and amino acid synthesis, immune function, and the synthesis of some hormones.

Most elemental iron in the body is found in hemoglobin, and the remaining is stored in the form of ferritin, or hemosiderin, in the liver, spleen, and bone marrow, or located in the myoglobin of muscle tissue ^{(3, 4)}.

Humans typically lose small amounts of iron via urine, feces, sweat, and skin cells; however, menstruating women lose greater amounts due to blood loss during periods ⁽⁵⁾. Iron balance is primarily regulated by the amount of iron absorption rather than elimination.

When the body’s iron stores become too low, iron deficiency anemia develops ^{(1, 6)}. Symptoms of iron deficiency anemia include gastrointestinal disturbances, weakness, fatigue, and difficulty concentrating, as well as impaired cognitive function, immune function, and body temperature regulation.

How much iron do you need?

The current Recommended Dietary Allowance (RDA) for iron varies by age and life stage ⁽⁷⁾:

Birth to 6 months: 0.27 mg/day
Infants 7-12 months: 11 mg/day
Children 1-3 years: 7 mg/day
Children 4-8 years: 10 mg/day
Children 9-13 years: 8 mg/day
Teen boys 14-18 years: 11 mg/day
Teen girls 14-18 years: 15 mg/day
Adult men 19-50 years: 8 mg/day
Adult women 19-50 years: 18 mg/day
Adults 51 years and older: 8 mg/day
Pregnant teens: 27 mg
Pregnant women: 27 mg
Breastfeeding teens: 10 mg
Breastfeeding women: 9 mg

Vegetarians, vegans, or individuals who do not eat meat need almost twice as much iron as the RDA, since the absorption rate of non-heme iron from plant foods is much lower ⁽⁵⁾.

Moreover, the body absorbs non-heme iron more effectively when consumed with foods that contain heme iron, and foods high in vitamin C, such as bell peppers, broccoli, oranges, tomatoes, and strawberries ^{(8, 9)}. Vitamin C also counteracts iron absorption inhibitors (antinutrients) such as phytates in grains and legumes, oxalates in spinach, polyphenols in tea, coffee, and red wine, and calcium in milk and dairy products ⁽¹⁰⁾. Calcium can reduce the bioavailability of both non-heme and heme iron.

Can you take too much iron?

The tolerable upper intake level (UL) of iron is 45 mg for adults and ranges from 40 mg to 45 mg for infants, children, and adolescents ⁽⁵⁾.

The risk of overconsuming iron-rich foods is unlikely among adults with normal intestinal function; however, high doses of supplemental iron can be harmful. High doses of iron supplements can cause an upset stomach, constipation, nausea, abdominal pain, vomiting, and diarrhea, especially in an upset stomach. Extremely high doses can have very dangerous and serious side effects, including corrosive necrosis of the intestine, organ failure, and death.

List of Foods High in Iron

Here is a list of some of the top food sources of iron.

1. Liver

Liver is one of the best food sources of iron. It’s a remarkably nutrient-dense food as it’s rich in micronutrients, including vitamin A, vitamin B12, copper, zinc, and selenium. All forms of liver, be it chicken, beef, or lamb, are rich in heme iron. Like other organ meats, liver is safe to eat, but should be consumed in moderation, as consuming too much or consuming it too frequently can pose health problems. A 3-ounce serving of raw chicken liver contains 7.65 mg of iron ⁽¹¹⁾.

2. Oysters

Oysters are one of the most iron-rich foods. Small but mighty, these shellfish are a nutritional powerhouse, providing a good source of protein and healthy fats, and offering a wide array of essential vitamins and minerals with minimal calories. A 3-ounce serving of raw oysters contains 4.34 mg of iron ⁽¹²⁾.

3. Sardines

Sardines are a small fish with big health benefits. They are an exceptional source of iron, one of the few natural sources of vitamin D, and one of the best food sources of calcium. A 3-ounce serving of canned, drained sardines with bones contains 2.48 mg of iron ⁽¹³⁾.

4. Beef

All red meat is a good source of highly bioavailable heme iron, but beef is a particularly good source. Beef contains a higher concentration of iron compared to other sources of red meat, such as pork and lamb, offering twice as much iron per serving. Lean cuts of beef are also great high-protein, low-calorie foods that can help increase protein intake. A 3-ounce serving of raw, beef top sirloin steak contains 1.89 mg of iron ⁽¹⁴⁾.

5. Clams

Whether you’re eating them baked, steamed, fried, or in chowder, clams are a low-fat seafood and a good source of iron. They’re also a great source of healthy fats, specifically heart-healthy omega-3 fatty acids. The iron content of clams can vary widely, so it’s best to read the nutrition label to ensure you’re choosing an iron-rich version. A 3-ounce serving of raw clams contains 1.38 mg of iron ⁽¹⁵⁾.

6. Lamb

Lamb is another form of red meat and a highly nutrient-dense food that is high in iron. Like other meats, it’s a source of both heme and non-heme iron, but contains more than most forms of poultry and seafood. Lamb is also a good source of protein, healthy fats, vitamin B12, zinc, and selenium. A 3-ounce serving of ground lamb contains 1.32 mg of iron ⁽¹⁶⁾.

7. White Beans

White beans are the best plant food source of iron, specifically non-heme iron. They are also a great source of plant-based protein, high in fiber, relatively inexpensive, and very versatile. Beans work well in soups, stews, chilis, casseroles, dips, and salads. A 1-cup serving of cooked white beans contains 6.62 mg of iron ⁽¹⁷⁾.

8. Lentils

Be they red, brown, or green, lentils are a good source of non-heme iron, plant-based protein, and one of the highest fiber foods. Their high protein and fiber content make them great for weight management, increasing feelings of satiety, and make them one of the most filling foods. They are a good alternative to beans, as they are quicker to cook, and also work well in soups, stews, chilis, casseroles, dips, and salads. A 1-cup serving of cooked lentils contains 6.59 mg of iron ⁽¹⁸⁾.

9. Chickpeas

Along with beans and lentils, chickpeas are another legume that is high in non-heme iron. Chickpeas, also known as garbanzo beans, are a good source of vegetarian protein and fiber, specifically heart-healthy soluble fiber, which helps regulate blood sugar and cholesterol, and supports a healthy gut microbiome. A 1-cup serving of cooked chickpeas contains 4.74 mg of iron ⁽¹⁹⁾.

10. Quinoa

Although technically a seed, quinoa is often referred to as a whole grain and is one of the highest protein grains, as well as a good source of iron. Quinoa is also a good source of other trace minerals, particularly copper, zinc, and manganese. A 1-cup serving of cooked quinoa contains 2.76 mg of iron ⁽²⁰⁾.

11. Pumpkin Seeds

Pumpkin seeds are a high-protein seed with numerous health benefits. They are a good source of healthy fats, fiber, antioxidants, and minerals, including iron, magnesium, zinc, and manganese. A 1-ounce serving of raw pumpkin seeds contains 2.51 mg of iron ⁽²¹⁾.

12. Tofu

Tofu is an excellent source of iron for individuals who follow a vegetarian, vegan, or plant-based diet. Soybeans, the primary ingredient in tofu, are rich in non-heme iron and are a complete protein, providing all nine essential amino acids. Along with tofu, tempeh, a similar product made from fermented soybeans, is also an iron-rich food. A 3-ounce serving of firm tofu contains 2.34 mg of iron ⁽²²⁾.

Ranking of Iron-Rich Foods per Serving

Here is a ranking of other foods that are some of the best sources of heme iron, non-heme iron, and fortified iron.

Source	Serving Size	Iron per Serving
Foods High in Heme Iron
Liver, chicken	3 ounces	7.65 mg
Oysters	3 ounces	4.34 mg
Sardines	3 ounces	2.48 mg
Beef, sirloin	3 ounces	1.89 mg
Clams	3 ounces	1.38 mg
Lamb, ground	3 ounces	1.32 mg
Tuna, skipjack	3 ounces	1.06 mg
Pork, shoulder	3 ounces	1.04 mg
Herring	3 ounces	0.94 mg
Turkey, ground	3 ounces	0.93 mg
Trout, rainbow	3 ounces	0.60 mg
Chicken, thigh	3 ounces	0.51 mg
Foods High in Non-Heme Iron
Beans, white	1 cup	6.62 mg
Lentils, red	1 cup	6.59 mg
Chickpeas	1 cup	4.74 mg
Spinach, cooked	1/2 cup	3.22 mg
Quinoa	1 cup	2.76 mg
Pumpkin seeds	1 ounce	2.51 mg
Tofu, hard	3 ounces	2.34 mg
Potato, white	1 medium	1.72 mg
Eggs	2 eggs	1.68 mg
Molasses	1 tablespoon	0.94 mg
Tahini	2 tablespoons	0.75 mg
Apricots, dried	1 ounce	0.75 mg
Foods High in Fortified Iron
Infant formula, fortified	1 scoop	9.30 mg
Hot cereal, fortified	3 tablespoons	9.87 mg
Cold cereal, fortified	1 cup	8.09 mg
Egg noodles, fortified	3 ounces	3.44 mg
Whole wheat bread, fortified	2 slices	1.64 mg

All nutrition data is based on FoodData Central.

What foods are fortified with iron?

Wheat and other grain products are often fortified with iron in the US and Canada ⁽²³⁾. Breakfast cereals, bread, pasta, and flours, as well as infant formulas, are fortified with iron. The iron added to these foods is a form of non-heme iron, which is naturally found in plant-based foods.

Should you take iron supplements?

It is best to work with a healthcare provider or registered dietitian to determine if an iron supplement is best for you.

FAQs

What food is highest in iron?

Liver is generally considered the best food source of iron. Albeit it depends on the type, as certain oysters contain more iron than certain types of liver.

How can I raise my iron fast?

Consuming iron-rich foods such as liver is the best way to raise iron levels quickly. Eating a combination of heme iron, from red meat, poultry, and fish, and non-heme iron, from beans and lentils, can easily help to amplify iron consumption.

What drink is very high in iron?

Prune juice is the drink highest in iron; a 1-cup serving of prune juice contains 2.93 mg of iron ⁽²⁴⁾. Beet juice and smoothies made with spinach are also good sources of iron.

The Bottom Line

Iron is an essential mineral required for optimal health. Iron exists in as highly absorbable heme iron in animal foods like liver and oysters, and less absorbable non-heme iron in plant foods such as white beans and lentils. The daily recommended intake (RDA) of iron varies based on age, gender, and life stage, with women and vegetarians typically needing higher amounts.

Turkey Noodle Soup

Published on November 23, 2025 by Stephanie Kay

Ready in 30 minutes, this quick and easy turkey noodle soup is the perfect way to use leftover Thanksgiving turkey. Filled with veggies, cooked noodles, shredded turkey, and a flavorful broth, it’s a healthy and comforting meal.

Close up of a white bowl of turkey noodle soup on a small white plate with a gold spoon, beige striped tea towel, white bowl of salt, and small wood bowl of chopped parsley on a white background.

I don’t know about you, but after making a turkey dinner, the last thing I want to do is cook anything else. That said, I never want Thanksgiving leftovers to go to waste, so I’m always looking for quick and easy recipes to use leftover turkey meat, and this turkey noodle soup recipe is exactly that.

This homemade soup turns leftover turkey into a family-friendly and freezer-safe recipe in a matter of minutes with minimal ingredients. Plus, you can easily make a double or triple batch if needed and store extra servings in the freezer for a warm, comforting meal on a cold day.

Large pot of turkey noodle soup with a silver ladle and a dark green tea towel on a white background.

Why You’ll Love It

Made in One Pot – This one-pot recipe requires minimal prep and clean-up time.
Ready in 30 Minutes – This turkey soup is quick and easy to make.
High in Protein – The combination of shredded turkey and egg noodles gives this soup 37 grams of protein per serving.
Super Versatile – You can use any style of noodles and add any veggies you have on hand to this turkey noodle soup.

Large bowl of egg noodles, jar of dried thyme, garlic cloves, bowl of chopped cooked turkey, onion, celery, carrots, and jug of turkey broth on a white background.

Ingredients + Substitutions

Turkey – Some leftover turkey meat to add some protein. While this is a turkey noodle soup recipe, you can make it with leftover chicken meat as well. See the notes section of the recipe card for details.
Noodles – To add some complex carbohydrates and fiber. The recipe calls for egg noodles, but you can use any noodles you like.
Broth – To make the soup. You can use store-bought or homemade broth. If you’re feeling up to it, you can simmer the turkey carcass to make a homemade turkey broth. Alternatively, a combination of pre-made chicken broth or vegetable broth and water works just as well.
Onion + Garlic – To flavor the soup. The recipe calls for a whole onion and garlic cloves, but onion powder and garlic powder will also work well. See the notes section of the recipe card for details.
Carrots + Celery – To add some veggies and make the mirepoix mix.
Parsley + Thyme – To flavor the soup. The recipe calls for dried parsley and dried thyme, but fresh parsley and fresh thyme will also work. See the notes section of the recipe card for details.
Bay Leaf – To create additional, although optional.
Olive Oil – To add some healthy fats, butter or avocado oil will also work well.
Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free broth and gluten-free egg noodles or pasta.

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

Collage of four images of a large pot with sautéed onion, celery, carrots, garlic, thyme, salt, and pepper; large pot with vegetables, turkey broth, and a bay leaf; large pot of large pot with turkey broth, raw egg noodles, and shredded turkey; and a large pot with cooked egg noodle and turkey soup.

Red’s Nutrition Tip

While this turkey noodle soup is a nutrient-dense meal as is, you can increase its nutrient content by making homemade turkey broth with a leftover turkey carcass. Not only are bones rich in micronutrients, but they are also one of the best food sources of collagen.

Serving Suggestions

This turkey noodle soup is a balanced meal with protein, carbohydrates, fiber, and fat. It can be enjoyed as is or adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, add an extra cup of leftover turkey breast or thigh meat to the recipe.
To make it higher in carbohydrates, add an extra 1/2 pound of egg noodles (along with required broth and water) to the soup and/or serve the soup with a side of crusty bread.
To make it higher in fiber, swap the egg noodles for whole wheat pasta and/or add some high-fiber foods such as white beans, green beans, or frozen peas to the soup.
To make it lower in fat, only use pieces of white turkey meat.
To reduce sodium content, use low-sodium chicken broth.

Can I make it in a slow cooker?

Yes, you can make this turkey noodle soup in a slow cooker or crockpot. Add the onion, carrots, celery, garlic, dried parsley, dried thyme, salt, black pepper, bay leaf, turkey broth, and shredded turkey meat to a slow cooker and cook on high for 3 hours or on low for 6 hours. Once cooked, add the egg noodles and cook for a final 20-30 minutes on high until the noodles are tender.

Close up of a white bowl of egg noodle turkey soup with chopped parsley on a white plate with a gold spoon on a white background.

Storage + Reheating

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

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

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

More Noodle Soup Recipes:

Roasted Butternut Squash and Sweet Potato Soup

Published on November 20, 2025 by Stephanie Kay

This roasted butternut squash and sweet potato soup is a heart-warming soup filled with flavor. Serve it with crusty bread and your favorite cheese for a simple yet delicious lunch.

Large pot of roasted butternut squash and sweet potato soup with heavy cream and fresh parsley on top with a silver serving spoon and a loaf of sourdough bread, a bowl of salt and pepper, and beige tea towel on a white background.

Root vegetables are one of my favorite cold-weather ingredients. They are inexpensive, versatile, and packed full of fiber and micronutrients. You can serve them roasted as a simple side dish, add them to stews and casseroles, a hearty winter salad, or blend them into a rich and creamy soup with a silky-smooth texture.

This butternut squash and sweet potato soup recipe is a satisfying vegetarian soup that feeds a crowd and can easily be turned into a vegan soup if needed.

Close up of a bowl of sweet potato and butternut squash soup with cream and parsley on top on a wood plate with a silver spoon on a white background.

Why You’ll Love It

High in Fiber – The combination of root vegetables ensures this soup has over 7 grams of fiber per serving.
Full of Flavor – The addition of garlic, sage, and thyme gives the roasted sweet potato and butternut squash soup an extra hint of fall flavor
Keeps Well – This soup keeps well in the fridge and freezer, making it a great meal prep idea.

Jug of vegetable broth, jar of heavy cream, garlic cloves, onion, sweet potatoes, butternut squash, and jars of dried thyme and dried sage on a white background.

Ingredients + Substitutions

Butternut Squash and Sweet Potatoes – To make the soup and add some complex carbohydrates. The recipe calls for a specific ratio of them, but you can use any combination you like. You can also use frozen butternut squash and sweet potatoes if needed. See the notes section of the recipe card for details.
Onion – To add a hint of sweetness to the soup. The recipe calls for a whole onion, but you can use onion powder if preferred. See the notes section of the recipe card for details.
Garlic – To flavor the soup. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Herbs – A combination of sage and thyme to enhance the fall flavor. The recipe calls for dried herbs, but you can use fresh herbs if preferred. See the notes section of the recipe card for details.
Broth – To make the soup. The recipe calls for vegetable broth, but you can use chicken broth if preferred.
Heavy Cream – To add some healthy fats. The recipe calls for heavy cream, but table cream or half-and-half would also work, and you can use coconut milk if needed. See the notes section of the recipe card for details.
Olive Oil – To add some more healthy fats, butter would also work well.
Salt and Pepper – To season.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the heavy cream for canned coconut milk.

Large sheet pan with raw, cubed butternut squash and sweet potato on a white background.

Large sheet pan with roasted butternut squash and sweet potato on a white background.

Red’s Nutrition Tip

most filling foods

Serving Suggestions

This roasted butternut squash sweet potato soup is a good source of carbohydrates, fiber, and fat; however, you can easily make this soup a more balanced meal or adapt it to your personal calorie or macro needs. For example:

To make it a more balanced meal, enjoy the soup with a high-protein sandwich, such as my chicken avocado sandwich or tofu sandwich.
To make it lower in fat, omit the heavy cream and use half the amount of olive oil.
To make it higher in fiber, add more high-fiber fresh vegetables to the soup, such as parsnips or carrots.
To add more texture, serve the soup with bacon bits or roasted pumpkin seeds on top.
To add more flavor, add some fresh ginger, curry powder, garam masala, cayenne pepper, or a pinch of cinnamon.

Grid of images of a large pot filled with sautéed onion, garlic, and herbs; pot of sautéed veggies and roasted butternut squash and sweet potato; pot of butternut squash and sweet potato covered in vegetable broth; and a pot of blended soup.

Can you make it in a slow cooker?

Yes, you can make butternut squash and sweet potato soup in a slow cooker or crockpot. Simply add all of the ingredients to a slow cooker and cook on high for 3-4 hours or on low for 6-8 hours until the vegetables are fork tender. Once cooked, using an immersion blender, blender, or food processor, purée the soup until smooth. Then add the heavy cream, stir to combine, taste, and adjust seasoning with additional salt and pepper as needed.

Storage + Reheating

To Refrigerate: Allow the soup to cool completely, transfer it to an airtight container, and store it in the refrigerator for 5 days.

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

To Reheat: Once thawed, reheat the butternut squash and sweet potato soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes. If using frozen leftovers, allow the stew to thaw completely before reheating.

Two bowls of butternut squash sweet potato soup, one on a wood plate with a silver spoon, with crusty bread and a bowl of salt and pepper on the side on a white background.

More Butternut Squash and Sweet Potato Recipes:

How to Reduce Sodium Intake

Published on November 18, 2025 by Stephanie Kay

Concerned about the amount of sodium in your diet? You’re not alone. While this mineral is essential to health, excessive sodium can lead to a range of health issues. So here are some practical tips on how to reduce sodium intake to help ensure you’re consuming a heart-healthy diet.

Boxes of low-sodium Swanson chicken broth on a grocery store shelf.

Tips to Reduce Sodium Intake
1. Prioritize whole foods.
2. Cook your own meals.
3. Read food labels.
4. Use fresh or frozen meat.
5. Use low-sodium options.
6. Season with herbs and spices.
7. Select condiments with care.
8. Drain and rinse canned beans and vegetables.
9. Don’t overdo electrolyte supplements.

Sodium is a mineral, electrolyte, and essential micronutrient. Also known as sodium chloride (NaCl), it plays numerous critical roles in the human body, including maintaining normal cellular homeostasis, regulating fluids, electrolyte balance, and blood pressure, as well as nerve and muscle function ^{(1, 2)}.

Exactly how much sodium you need per day will vary slightly by individual; however, the recommended daily intake of sodium is 2,300 mg per day for adults and children 14 years and older, which is equivalent to roughly 1 teaspoon of table salt ⁽³⁾.

While sodium is essential to life, too much sodium can be dangerous and be a major risk factor for high blood pressure, heart disease, stroke, kidney disease, and more ⁽⁴⁾.

Infographic with tips on how to reduce sodium intake.

Tips to Reduce Sodium Intake

Here are 9 tips to help you reduce your sodium intake.

1. Prioritize whole foods.

Eating more whole foods is one of the easiest ways to reduce sodium intake, as most of the sodium in the modern diet comes from processed foods ⁽⁵⁾. Fresh foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy, poultry, seafood, and meat, are naturally low in sodium.

Reaching for more whole foods can also improve the overall quality of the diet by increasing vitamin and mineral intake and reducing the consumption of excess calories, added sugars, and saturated fat.

2. Cook your own meals.

Cooking your own meals can help to significantly reduce sodium intake, as you can control all of the ingredients and seasonings. Commercially packaged and prepared foods, including those prepared at restaurants, account for over 70% of the sodium intake in the Standard American diet ⁽⁵⁾.

By cooking your own meals, you can decide exactly how much salt is added to the recipe, as well as opt for low-sodium foods and products and control portions as needed.

3. Read food labels.

Reading food labels when purchasing processed or prepared foods can further help to reduce sodium consumption. Reviewing the sodium content on the nutrition information panel can help you determine exactly how much sodium the item contains, and opt for a lower-sodium option if needed.

The nutrition facts label on a food product indicates the sodium content in milligrams (mg) per serving and as a percentage of the Daily Value (%DV). As a general dietary guideline, 5% DV or less of sodium per serving is considered low, and 20% DV or more of sodium per serving is considered high ⁽⁵⁾.

4. Use fresh or frozen meat.

Whenever possible, use fresh or frozen meat rather than cured, salted, smoked, and other processed meats. While there is nothing inherently unhealthy about cured, salted, or smoked meats for the average person, if you are trying to reduce your sodium intake or follow a low-sodium diet, these foods are best limited or avoided as they have a higher sodium content.

Instead, opt for fresh or frozen lean meats such as chicken, turkey, fish, and lean cuts of beef, pork, and lamb, such as sirloin steak or pork tenderloin.

5. Use low-sodium options.

Comparing the sodium content on different brands and products, and choosing packaged foods labeled “low sodium,” “reduced sodium,” or “no salt added” when available, can also help control your overall sodium intake.

While processed foods with a high sodium content can be included in a healthy diet, when consumed in excess or collectively, they can add up over time. Opting for low-sodium versions of broth, canned vegetables, beans, and lentils can help mitigate total sodium intake.

6. Season with herbs and spices.

Seasoning foods with herbs and spices is a great way to add flavor to meals without adding sodium. The ingredients can provide depth, brightness, and aroma to dishes without the salt shaker.

Using fresh basil, mint, parsley, or dill; dried onion, garlic, ginger, oregano, paprika, or cumin; and salt-free seasoning blends can easily and inexpensively add flavor to fish, meat, soups, stews, sauces, and casseroles.

7. Select condiments with care.

Along with ultra-processed foods, condiments significantly contribute to sodium intake in the standard American diet and are often overlooked. Some of the most popular condiments with high sodium contents include salad dressings, ketchup, soy sauce, teriyaki sauce, pre-made sauces, and gravy.

Although these condiments can certainly be included in a healthy diet in moderate amounts, their cumulative or excess consumption can “push” sodium intake beyond recommended limits. Therefore, it’s best to be mindful of their frequency of use and portion size, and opt for low-sodium condiments, such as vinegar, mustard, pesto, tzatziki, and salsa, when possible.

8. Drain and rinse canned beans and vegetables.

Using canned foods in recipes is a great way to cut down on prep and cooking time; however, many of these products contain high levels of added sodium. Fortunately, by draining and rinsing canned vegetables, beans, chickpeas, and lentils before using them, you can reduce their sodium content by up to 41% ^{(6, 7)}.

9. Don’t overdo electrolyte supplements.

Electrolyte supplements have become increasingly popular, but not everyone needs them, and consuming them unnecessarily can quickly increase your sodium intake. While sodium is the primary and beneficial ingredient in commercial electrolyte products, many brands contain 300 mg to 1,000 mg of sodium per serving, which equates to 13% to 44% of the daily recommended intake (8).

If you want to avoid increasing your sodium intake, it’s best to limit or avoid electrolyte powders and tablets, or work with a registered dietitian to determine if supplementation is right for you.

The Bottom Line

While sodium is essential to health, too much sodium can lead to a number of serious health concerns. To consume less sodium, prioritize whole foods, cook your own meals, read food labels, use fresh meat, buy low-sodium foods, season with herbs and spices, select condiments with care, drain and rinse canned beans and vegetables, and don’t overdo electrolyte supplements.

Chicken Enchilada Casserole

Published on November 13, 2025 by Stephanie Kay

Layered with corn tortillas, shredded chicken, cheese, and homemade enchilada sauce, this easy chicken enchilada casserole is high in protein and full of flavor. Enjoy it as a fun family dinner tonight, and you’ll have leftovers for days to come.

White baking dish filled with chicken enchilada casserole with avocado slices, jalapeño slices, and cilantro on top with a tea towel, a spatula, and bowls of salsa, sour cream, jalapeño, cotija cheese, and cilantro on the side on a white background.

This chicken enchilada casserole recipe is everything you love about chicken enchiladas in a deconstructed form. While my recipe doesn’t make a completely authentic enchilada sauce, it uses common pantry staples and is very easy to make, which makes it great for busy nights.

Plus, you can easily make a double or triple batch of the sauce and store it in the fridge to use as a spicy condiment for eggs, nachos, tacos, soups, and stews.

Close up of a baking dish of chicken enchilada casserole with a slice missing with avocado and jalapeño slices on top.

Why You’ll Love It

High in Protein – The combination of shredded chicken, black beans, and cheese gives this casserole over 26 grams of protein per serving.
Full of Flavor – The homemade enchilada sauce takes this dish to the next level.
Keeps Well – This chicken enchilada casserole keeps well in the fridge and freezer, making it a great meal prep idea.

Bowls of shredded chicken, shredded cheese, flour, tomato paste, spices, black beans, and olive oil, with a container of chicken broth, bell peppers and a plate of corn tortillas on a white background.

Ingredients + Substitutions

Chicken – To add some protein. I think my slow cooker shredded chicken works best, but you can use any type of cooked chicken, such as leftovers or rotisserie chicken, you have on hand. To use raw chicken, see the notes section of the recipe card for details.
Olive Oil – To add some healthy fats and make the homemade enchilada sauce.
Flour – To thicken the enchilada sauce. The recipe calls for all-purpose flour, but any wheat flour or 1:1 gluten-free flour will work well.
Spices – A mixture of chili powder, smoked paprika, ground cumin, garlic powder, onion powder, and dried oregano to make the enchilada sauce. If you don’t have all of the spices on hand, a simple taco seasoning would also work well. See the notes section of the recipe card for details.
Vinegar – To balance the acidity in the enchilada sauce. The recipe calls for apple cider vinegar, but white vinegar would also work.
Peppers – To add some veggies and micronutrients. I used a red and green bell pepper, but any color will work. I can of diced green chiles would also work well.
Black Beans – To add some plant-based protein and fiber.
Tortillas – To add some complex carbohydrates, you can use corn or flour tortillas.
Cheese – The recipe calls for Monterey Jack cheese, but you can use any shredded cheese you like. Cheddar cheese would also work well.
Toppings – A combination of sour cream, avocado, cotija cheese, chopped cilantro, and green onion to serve, although optional.

Small pot filled with homemade red enchilada sauce.

Dietary Adaptions

To Make it Gluten-Free: Use 1:1 gluten-free flour, corn tortillas, and certified gluten-free broth.

To Make it Dairy-Free: Omit the cheese or use a dairy-free cheese alternative.

White mixing bowl with shredded chicken, black beans, diced red bell pepper, and diced green bell pepper on a white background.

White mixing bowl filled with shredded chicken, black beans, and peppers covered in red enchilada sauce.

Red’s Nutrition Tip

This chicken enchilada casserole is a great example of how combining plant and animal protein can help to increase the protein content of a recipe. The combination of shredded chicken and black beans, along with some cheese, ensures this dish is protein-packed and can help you significantly increase your protein intake in a single meal.

Grid of images of casserole dishes filled with varying amounts of corn tortillas, shredded chicken mixture, and shredded cheese.

Can you make it in a slow cooker?

Yes, you can make this chicken enchilada casserole in a slow cooker or crock pot. Simply prepare the enchilada sauce and assemble the casserole as per the instructions in a slow cooker or crockpot, as opposed to a casserole dish, and then cook on high for 2-3 hours or on low for 4-6 hours.

Grid of images of casserole dishes filled with varying amounts of corn tortillas, enchilada sauce, shredded chicken mixture, and shredded cheese.

Serving Suggestions

This chicken enchilada casserole is a balanced meal idea with protein, carbohydrates, fiber, and fats. It can be enjoyed on its own or adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, add another cup of shredded chicken to the recipe.
To make it higher in fiber, add another can of black beans to the recipe and/or serve it with a side of steamed vegetables.
To make it lower in fat, use low-fat cheese.
To make it lower in carbs, use low-carb tortillas.

Close up of a large baking dish with slices of chicken enchiladas casserole.

Storage + Reheating

To Refrigerate: Allow the casserole to cool completely, then cover the baking dish with aluminum foil or transfer it to an airtight container, and store leftovers in the fridge for up to 5 days.

To Freeze: To freeze the casserole whole, allow the enchilada casserole to cool completely, then cover the baking dish with plastic wrap and aluminum foil, place it in a freezer-safe bag, and place it in the freezer. To freeze leftovers individually, transfer the leftovers to an airtight container and place them in the freezer for up to 3 months.

To Reheat: From the fridge, transfer the whole casserole, covered, to the oven at 350°F for 20-30 minutes until heated through and bubbling. Individual portions can be reheated in an oven-safe casserole dish at 350°F for 10-15 minutes or in a microwave-safe dish in the microwave for 2-3 minutes. If frozen, allow the casserole to thaw completely and then reheat at 350°F for 20-30 minutes or until heated through. To reheat from frozen, cover the baking dish with foil and warm it in the oven at 350°F for 40-50 minutes until heated through.

Slice of enchilada chicken casserole on a white black with fresh salsa and crumbled cotija cheese on top on a white background.

More Tex-Mex Chicken Casserole Recipes:

Oat Milk vs. Almond Milk: Which is Healthier?

Published on November 11, 2025 by Stephanie Kay

Oat milk and almond milk are two of the most popular milk alternatives in the modern market, but which one is healthier? Here is a comparison and nutritional breakdown of oat milk vs. almond milk.

Tall glass of oat milk with rolled oats on the side and an oat straw behind it on a white background, next to a small jar of almond milk on a wood cutting board with whole almond on the side on a pink background.

What’s the difference between oat milk and almond milk?
Ingredients in Oat Milk vs. Almond Milk
Oat Milk vs. Almond Milk: Nutrition
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Micronutrients
Other Factors to Consider
So, is oat milk healthier than almond milk?

What’s the difference between oat milk and almond milk?

Oat milk and almond milk are plant-based milk alternatives. While similar in their production method, these non-dairy milks differ in their primary ingredient, taste, texture, and nutritional value.

Oat milk and almond milk are both produced using a similar method: soaking the main ingredient (oats or almonds) in water, blending the mixture, and then straining the liquid to remove the solid pulp.

The key difference between oat and almond milk lies in how much water each ingredient absorbs. Oats absorb significantly more water than almonds do, which means a greater proportion of the original oat material remains in the final oat milk product compared to the amount of almond material found in almond milk.

Ingredients in Oat Milk vs. Almond Milk

While homemade oat and almond milk require only their namesake ingredient and water, commercially produced versions involve additional ingredients and steps to make these processed foods.

Although the exact process will vary by brand, commercial varieties are generally treated with enzymatic hydrolysis to improve digestibility, stability, and texture (mouthfeel), fortified to match the nutrient profile of cow’s milk, and homogenized to ensure a consistent texture and prevent the liquid from separating ^{(1, 2, 3)}. Moreover, many varieties contain added oils, salt, gums, sugar, and flavor to improve the texture and flavor. This is also common in other milk alternatives, such as soy milk and coconut milk.

Here are the ingredients in the most popular US oat milk brands ^{(4, 5, 6, 7)}:

Chobani Oatmilk: Oat Blend (Water, Whole Grain Oats), Contains 2% or less of: Rapeseed Oil, Sea Salt, Vitamin D2 (Yeast Extract), Calcium Carbonate, Gellan Gum.
Planet Oatmilk: Oatmilk (Filtered Water, Oats), Calcium Carbonate, Dipotassium Phosphate (stabilizer), Sea Salt, Gellan Gum, Vitamin A Palmitate, Vitamin D2, Riboflavin (Vitamin B2), Vitamin B12.
Oatly Oat Drink: Oat Base (Water, Gluten-Free Oats), Contains 2% or less of: Low Erucic Acid Rapeseed Oil, Dipotassium Phosphate, Calcium Carbonate, Tricalcium Phosphate, Sea Salt, Dicalcium Phosphate, Zinc, Riboflavin, Vitamin A, Vitamin D2, Vitamin B12.

Here are the ingredients in the most popular US almond milk brands ^{(4, 8, 9, 10)}:

Silk Almond Milk: Almondmilk (Filtered Water, Almonds), Cane Sugar, Contains 2% or Less of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Sea Salt, Gellan Gum, Ascorbic Acid (Vitamin C to Protect Freshness), Natural Flavor.
Blue Diamond Almond Milk: Almondmilk (Filtered Water, Almonds), Calcium Carbonate, Sea Salt, Potassium Citrate, Sunflower Lecithin, Gellan Gum, Natural Flavors, D-Alpha-Tocopherol (Natural Vitamin E).
Califa Farms Almond Milk: Almondmilk (Water, Almonds), Calcium Carbonate, Sunflower Lecithin, Sea Salt, Natural Flavor, Guar Gum, Gellan Gum, Vitamin A Palmitate, Vitamin D2, Potassium Citrate.

Oat Milk vs. Almond Milk: Nutrition

Here is a comparison of the nutritional value of 1 cup (240 ml) of plain, unsweetened oat milk vs. plain, unsweetened almond milk ^{(11, 12)}.

Nutrition per 1 cup (240ml)	OAT MILK	ALMOND MILK
Calories	115 calories	46 calories
Protein	1.9 grams	1.6 grams
Fat	6.6 grams	3.7 grams
Carbohydrates	12.2 grams	1.6 grams
Fiber	1.8 grams	1.0 grams
Sugar	5.6 grams	0.0 grams

Calories

Oat milk contains more calories than almond milk. A 1-cup serving of oat milk contains 115 calories, while a 1-cup serving of almond milk contains 46 calories.

Given that oat milk contains more oats than almond milk contains almonds, oat milk retains more macronutrients overall, which contributes to its higher calorie content.

Protein

Oat milk and almond milk contain similar amounts of protein; however, neither is a significant source of protein. A 1-cup serving of oat milk contains 1.92 grams of protein, and a 1-cup serving of almond milk contains 1.58 grams of protein.

While almonds are one of the best sources of plant-based protein and contain more protein per serving than oats, because there are more oats in oat milk than almonds in almond milk, the protein content of oat milk is higher.

Fat

Oat milk contains more fat than almond milk. A 1-cup serving of oat milk contains 6.60 grams of fat, and a 1-cup serving of almond milk contains 3.74 grams of fat.

The fat content in almond milk is provided by the natural, healthy fats found in almonds, while most of the fat content in oat milk is from added vegetable oils, as oats contain minimal amounts of fat.

Carbohydrates

Almond milk contains fewer carbohydrates than oat milk. A 1-cup serving of oat milk contains 12.24 grams of carbohydrate, and a 1-cup serving of almond milk contains 1.61 grams of carbohydrate.

Oats are primarily a source of carbohydrates, while almonds are primarily a source of fat; hence, oat milk contains more carbohydrates than almond milk.

Fiber

Oat milk typically contains slightly more fiber than almond milk; however, neither is a significant source of fiber. A 1-cup serving of oat milk contains 1.80 grams of fiber, and a 1-cup serving of almond milk contains 0.96 grams of fiber.

While oats and almonds are both good sources of fiber, oats contain more fiber, and more oats make their way into the milk; therefore, oat milk is higher in fiber than almond milk, specifically beta-glucan, a heart-healthy soluble fiber. Although the primary ingredient in both almond milk and oat milk is water, very little fiber is transferred from oats and almonds to their final milk products.

Sugar

Oat milk contains more sugar than almond milk. A 1-cup serving of oat milk contains 5.57 grams of sugar, and a 1-cup serving of almond milk contains 0.00 grams of sugar.

Oat milk contains more natural sugars than almond milk because the processing of oats to make oat milk involves breaking down starches into simple sugars through an enzymatic process that naturally sweetens the milk.

Micronutrients

Homemade or unfortified brands of oat milk and almond milk are not particularly rich sources of micronutrients; however, most store-bought versions are fortified with vitamins and minerals to match the nutritional profile of regular milk.

Oat milk naturally contains more iron and phosphorus, while almond milk naturally contains more vitamin E, but both are fortified with calcium, Vitamin A, Vitamin D, and/or Vitamin B12.

Other Factors to Consider

Here are some additional things to consider in the almond and oat milk debate.

Dietary Preferences

An individual’s dietary preferences and health goals may impact the choice between non-dairy milks. While oat milk and almond milk are suitable for individuals following a plant-based or vegan diet, almond milk may be more suitable for individuals managing blood sugar levels or following a low-carb diet or ketogenic diet, or looking to create a calorie deficit to support weight loss.

Allergies

Oat and almond milk are excellent dairy alternatives for individuals avoiding lactose, as both are completely lactose-free. For those with gluten sensitivities or celiac disease, both options are also suitable, provided oat milk is made with certified gluten-free oats. For individuals with tree nut allergies, almond milk is not a safe option and, while oat milk is nut-free, it is best to read the label because some commercial oat milks may be processed in facilities that also handle nuts, which could lead to cross-contamination.

Taste

Overall, oat milk has a stronger flavor than almond milk. Oat milk has a naturally sweet and oaty flavor, while almond milk has a milk and nutty flavor.

Texture

Oat milk generally has a richer texture than almond milk. Oat milk has a creamy and smooth texture, similar to traditional dairy milk, while almond milk has a more watery texture and thinner consistency.

Uses

Both oat milk and almond milk can be used as alternatives to traditional dairy milk in your morning coffee, cereal, smoothies, mashed potatoes, creamy soups, sauces, or baked goods. Baristas and coffee shops tend to prefer oat milk over almond milk for espresso drinks because of its creamy texture and ability to steam, which makes it ideal for latte art.

Environmental Impact

Oat milk is generally considered to have a lower environmental impact than almond milk. Oat milk requires significantly lower water usage than almond milk and has a relatively low greenhouse footprint; however, almond milk generally has lower CO2 emissions ⁽¹³⁾.

One concern with oat milk is that some conventional oats have been shown to be contaminated with unsafe levels of glyphosate; however, this can be mitigated by choosing organic varieties.

So, is oat milk healthier than almond milk?

Overall, both oat milk and almond milk are healthy options; one is not healthier than the other. The “best” option depends on your dietary needs, calorie intake, macro needs, and personal preferences.

Oat milk is higher in calories, fat, carbohydrates, fiber, iron, and phosphorus, while almond milk is higher in vitamin E. Oat and almond milk contain similar levels of protein, calcium, Vitamin A, Vitamin D, and Vitamin B12.

For individuals with nut allergies, oat milk is a better option, and for individuals with celiac disease, almond milk is likely a better option. For individuals following a plant-based or vegan diet, almond or oat milk are good options.

The Bottom Line

Oat milk and almond milk are plant-based milk alternatives and both can be included in a healthy diet. They are made from their namesake ingredient and water; however, commercial versions often contain added ingredients to improve flavor, texture, stability, and nutritional profile. Oat milk is higher in calories, fat, carbohydrates, and fiber, but oat and almond milk contain similar levels of protein. Regardless of the option you choose, it is best to read the ingredients and opt for varieties with minimal added sugar.

Pumpkin Spice Chia Pudding

Published on November 8, 2025 by Stephanie Kay

Turn leftover pumpkin puree into a delicious afternoon snack with this pumpkin spice chia pudding. Not only is it easy to make, but it’s high in fiber and full of flavor!

Jar of pumpkin spice chia pudding with a dollop of yogurt and chopped pecans on top with cinnamon sticks on the side on a white background.

Chia seeds are a nutritional powerhouse and, while there isn’t a ton you can do with them, chia pudding is a great way to use them. By simply combining them with milk, sweeteners, and flavoring of your choice, you can create a delicious yet healthy treat that can satisfy a sweet tooth.

This pumpkin chia pudding recipe has a creamy texture and is full of fall flavor. It works well as a light breakfast, sweet snack, or healthy dessert, and keeps well in the fridge for several days.

Three jars pumpkin chia seed pudding with cinnamon sticks on a white cutting board with a small silver spoon and a bowl of chia seeds on the side on a white background.

Why You’ll Love It

Easy to Make – If you can add ingredients to a container and stir, you can make this recipe.
High in Fiber – The combination of chia seeds and pumpkin puree gives this chia pudding 18 grams of fiber per serving.
Full of Flavor – The addition of pumpkin pie spices and maple syrup gives it the perfect balance of sweet fall flavors.

Jug of milk, bowls of maple syrup, chia seeds, pumpkin puree, jars of cinnamon, cloves, nutmeg, and ginger, and a jar of maple syrup on a white background.

Ingredients + Substitutions

Chia Seeds – To make the chia pudding and add some fiber. You can use black or white chia seeds.
Pumpkin Puree – To add some more fiber and pumpkin flavor. I used canned pumpkin puree, but you can use homemade if preferred. If needed, you can use pumpkin pie filling; see the notes section of the recipe card for details.
Milk – To add some protein. The recipe calls for cow’s milk, but you can use non-dairy milk if preferred.
Maple Syrup – To add a hint of sweetness. The recipe calls for real maple syrup, but you can use honey, brown sugar, or coconut sugar if preferred.
Vanilla Extract – To add an extra hint of flavor, although optional.
Spices – A mixture of ground cinnamon, ginger, nutmeg, and cloves to give the pumpkin spice flavor. The recipe calls for each spice individually, but you can use pre-made pumpkin pie spice if preferred. See the notes section of the recipe card for details.

Dietary Adaptions

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

To Make it Dairy-Free: Swap the milk for full-fat coconut milk, almond milk, or oat milk.

Grid of images with a glass bowl of milk, pumpkin puree, vanilla extract, maple syrup, and spices; a glass bowl of whisk pumpkin mixture; a glass bowl of whisk pumpkin mixture with chia seeds on top; and a glass bowl of pumpkin chia mixture on a white background.

Red’s Nutrition Tip

Small but mighty, chia seeds are a nutritional powerhouse. Not only are they a great source of fiber, but they are one of the highest protein seeds and a good source of ALA omega-3 fatty acids.

Serving Suggestion

This pumpkin spice chia pudding is a good source of fat, fiber, and natural sugar; however, it can easily be adapted to suit your personal calorie or macro needs. For example:

To make it higher in protein, add a 1/4 cup of yogurt or Greek yogurt to the recipe and/or a handful of chopped nuts, such as walnuts or pecans.
To make it lower in fat, use non-fat dairy milk.
To make it higher in fiber, serve it with chopped apples or fresh berries on top.
To make it lower in sugar, omit the maple syrup or use a sugar-free sweetener.
To make it a special treat, top it with whipped cream or coconut whipped cream.

A glass bowl with pumpkin chia mixture with a silver serving spoon with four small glass jars filled with pumpkin chia mixture.

Storage

To Refrigerate: Once prepared, you can store the pumpkin chia pudding in an airtight container in the fridge for up to 5 days.

To Freeze: This recipe cannot be frozen.

More Pumpkin Recipes:

Vegetarian Stuffed Peppers

Published on November 6, 2025 by Stephanie Kay

Filled with brown rice, quinoa, and black beans, these Mexican-inspired vegetarian stuffed peppers are a healthy dinner loaded with fiber and plant-based protein. Plus, topped with melted cheese, they are something the whole family can enjoy.

Vegetarian stuffed peppers in large baking dish with sliced avocado and fresh cilantro on top and lime wedges on the side.

Stuffed peppers are a classic dish, and, fortunately, they can easily be adapted for different dietary needs and flavor profiles. While ground beef stuffed peppers are great for meat eaters, using plant protein instead of animal protein makes them a more crowd-pleasing dish that everyone can enjoy.

This vegetarian stuffed peppers recipe is an easy weeknight meal that works well as a colorful, flavorful, and fiber-filled main course or side dish.

A large casserole dish filled with vegetarian stuffed bell peppers with a stack of plates, half an avocado, a bowl of lime wedges, wood bowl of fresh cilantro, with a tea towel and gold serving spoon on a white background.

Why You’ll Love Them

Full of Flavor – These Mexican-inspired vegetarian stuffed peppers are loaded with sweet and savory flavors.
High in Fiber – The combination of brown rice, quinoa, black beans, and corn ensures each serving contains 15 grams of fiber.
Vegetarian – They can easily be turned into vegan stuffed peppers by omitting the shredded cheese.

Red bell peppers, red onion, shredded cheese, spices, garlic cloves, black beans, brown rice, quinoa, diced tomatoes, frozen corn, and fresh cilantro on a white background.

Ingredients + Substitutions

Bell Peppers – To make the stuffed peppers. I used a combination of red bell peppers, but green, orange, and yellow peppers or poblano peppers would also work well.
Brown Rice – To add some complex carbohydrates. The recipe calls for raw brown rice, but you can use cooked rice if preferred. See the notes section of the recipe card for details.
Quinoa – To add some plant-based protein and fiber. You can use red, white, or multi-color quinoa. The recipe calls for raw quinoa, but you can use cooked quinoa if preferred. See the notes section of the recipe card for details.
Black Beans – To add some more vegetarian protein. I used black beans, but pinto beans, kidney beans, or cannellini beans would all work well.
Tomatoes – To add some colors and texture. The recipe calls for diced tomatoes, but crushed tomatoes will also work.
Corn – To add some more color and fiber. The recipe calls for frozen corn, but canned corn will also work. See the notes section of the recipe card for details.
Broth – To help cook the rice mixture and add some flavor. The recipe calls for vegetable broth, but chicken broth or water will also work.
Spices – A mixture of chili powder, ground cumin, smoked paprika, and dried oregano to add some Mexican-inspired flavor. You can use taco seasoning if preferred. See the notes section of the recipe card for details.
Olive Oil – To add some healthy fats.
Cheese – To add some more healthy fats, protein, and flavor to the stuffed peppers. The recipe calls for Monterey Jack cheese, but any mild, high-protein cheese, such as Havarti or cheddar cheese, will also work well.
Salt and Pepper – To season.

Large pot of sautéed onion, garlic, and spices on a white background.

Large pot of sautéed onion and garlic in spices with cooked brown rice, cooked quinoa, diced tomatoes, black beans and frozen corn on a white background.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free broth.

To Make them Dairy-Free: Omit the shredded cheese.

Large pot with brown rice, quinoa, and black bean filling on a white background.

Red’s Nutrition Tip

Rice, quinoa, and black beans are all sources of fiber and vegetarian protein. While eating them individually is a good option, combining them is a great way to create a complete protein source, eat more fiber, and increase protein intake at the same time.

Serving Suggestions

These vegetarian stuffed bell peppers are a balanced meal with protein, carbohydrates, fiber, and fats. They can be enjoyed on their own or adapted to suit your personal calorie or macro needs. For example:

To make them higher in protein, add some crumbled, extra-firm tofu to the rice and bean mixture.
To make them low carb, swap the rice for cauliflower rice.
To make them lower in fat, omit the shredded cheese and don’t use avocado or sour cream as a topping.
To add more veggies, serve the stuffed peppers with a big green salad.

Baking dish with roasted red bell pepper halves on a white background.

Baking dish with roasted red bell pepper halves with with brown rice, quinoa, and black bean filling on a white background.

Storage + Reheating

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

To Freeze: Once cooled, place the vegetarian stuffed peppers in an airtight container and store them in the freezer for up to 3 months.

To Reheat: Once thawed, the stuffed peppers can be reheated in the oven for 2-3 minutes or in the oven at 350°F for 10 minutes.

Close up of a large baking dish filled with quinoa, brown rice, and black bean stuffed peppers with sliced avocado and fresh cilantro on top on a white background.

Can you make the filling ahead of time?

Yes, you can make the stuffed pepper filling ahead of time. Once cooked, it can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Can I prep it ahead of time?

Storage + Reheating

More French Toast Recipes:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Slow Cooker Chicken Recipes:

Table of contents

What’s the difference between beans and lentils?

Beans vs. Lentils Nutrition

Calories

Protein

Fat

Carbohydrates

Fiber

Sugar

Vitamins and Minerals

Other Factors to Consider

Cooking Time

Uses

Taste + Texture

Cost

So, which is healthier?

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Can you make it in a slow cooker?

Storage + Reheating

More One-Pot Meals:

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage

More Granola Recipes:

Table of contents

What are electrolytes and what do they do?

Types of Electrolytes and Their Benefits

Sodium

Potassium

Magnesium

Chloride

Calcium

Phosphate

Bicarbonate

Dosage of Electrolytes

Sources of Electrolytes

Who needs electrolyte supplements?

Can you take too many electrolytes?

Side Effects of Electrolyte Imbalance

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Lentil Recipes:

Table of contents

What is iron?

Health Benefits of Iron

How much iron do you need?

Can you take too much iron?

List of Foods High in Iron

1. Liver

2. Oysters

3. Sardines

4. Beef