Blog - Page 5 of 60 - Stephanie Kay Nutrition

Slow-Cooker Chicken Tacos

Published on March 26, 2026 by Stephanie Kay

These slow cooker chicken tacos are an easy, hands-off recipe that is perfect for a weeknight taco night. Serve them with your favorite toppings for a delicious meal the whole family loves.

White platter filled with slow cooker chicken tacos topped with sliced avocado, salsa, red onion, crumbled feta cheese, and chopped cilantro with lime wedges on the side on a white background.

If you’re looking for an easy win for Taco Tuesday, this crockpot chicken taco recipe is for you! With less than 10 minutes of prep time, you can turn humble chicken breasts into flavorful and tender shredded chicken. It’s the ultimate “set it and forget it” meal.

Plus, leftover chicken taco meat keeps incredibly well in the fridge and freezer, so you can use it in burritos, quesadillas, salads, and bowls for easy meals for days to come. Not only is it a healthy dinner idea, but a great meal prep idea.

Overhead image of a plate of three crockpot shredded chicken tacos with feta, cilantro, salsa, and lime wedges on the side with a striped blue and white tea towel on a white background.

Why You’ll Love Them

Easy to Make – This recipe can be prepped in just a few minutes, making it a no-fuss dinner idea for busy weeknights.
High in Protein – These slow cooker chicken tacos contain over 29 grams of protein per serving.
Versatile – The slow-cooker shredded chicken mixture works equally well in taco salads, quesadillas, or burritos.

Plate of raw chicken breasts, lime, small bowl of spices, small bowl of tomato paste, jug of chicken broth, and a plate of corn tortillas on a white background.

Ingredients + Substitutions

Chicken Breasts – To make the tacos and add some protein. The recipe calls for boneless, skinless chicken breasts, but you can use chicken thighs if preferred. See the notes section of the recipe card for details.
Spices – A mixture of chili powder, smoked paprika, ground cumin, dried oregano, garlic powder, onion powder, and salt to season the chicken. If preferred, you can use a store-bought taco seasoning. See the notes section of the recipe card for details.
Broth – To cook the chicken. The recipe calls for chicken broth, but you can use vegetable broth or water if needed.
Tomato Paste – To thicken the shredded chicken mixture and add some flavor. The recipe calls for tomato paste, but tomato sauce will also work. See the notes section of the recipe card for details.
Lime Juice – To add a hint of flavor to the chicken, although optional.
Tortillas – To make the tacos. I used corn tortillas, but flour tortillas or hard taco shells will also work.
Toppings – I opted to add avocado, tomatoes, red onion, crumbled feta, and cilantro to my chicken tacos, but you can add any toppings you like. See the serving suggestions section below for more topping ideas.

Grid of 4 images of a slow cooker with raw chicken breasts; a slow cooker with raw chicken breasts covered in spices; a slow cooker of raw chicken breasts covered in spices, tomato paste, and chicken broth; and a slow cooker with cooked chicken breasts cooked in taco seasoning.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free chicken broth and serve the tacos in corn tortillas.

To Make them Dairy-Free: Do not add any cheese, sour cream, or other dairy toppings to the tacos.

A close of of slow cooked shredded chicken taco meat.

Red’s Nutrition Tip

For a low-carb, high-protein meal idea, serve the shredded chicken over lettuce with taco toppings of your choice to create a taco salad. You can also top the salad with some black beans or pinto beans to increase the fiber content and make it a little more filling.

Serving Suggestions

These crockpot shredded chicken tacos are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed on their own with toppings of your choice or adapted to suit your calorie or macro needs. For example:

To make them low-carb, use low-carb tortillas or serve the shredded chicken over lettuce and veggies with toppings of choice as a taco salad.
To make them higher in fiber, use corn tortillas and/or add some black beans.
To make them higher in fat, serve the tacos with sliced avocado, sour cream, and/or shredded cheese on top.
To make them extra spicy, add a teaspoon or two of cayenne pepper to the seasoning mixture.
To add extra flavor, here are some suggested toppings:
- Salsa
- Pico de gallo
- Avocado
- Sour Cream
- Hot Sauce
- Shredded cheese
- Shredded lettuce
- Cilantro
- Queso fresco

Plate of crock pot chicken tacos on parchment paper with a tea towel on the side.

Storage + Reheating

To Refrigerate: Once cooled, transfer the chicken to an airtight container and store it in the fridge for up to 4 days.

To Freeze: Transfer the cooled chicken to an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, add the shredded taco chicken to a bowl or plate and reheat in the microwave for 1-2 minutes until warm.

More Slow Cooker Chicken Recipes:

Low-Carb vs. Low-Fat: What’s Better for Weight Loss?

Published on March 24, 2026 by Stephanie Kay

When it comes to weight loss, the efficacy of low-carb and low-fat diets is often debated. Some swear that skipping bread is the solution, while others suggest lean meats and whole grains are the best approach. But is one truly better than the other? Here is a breakdown and some answers to the low-carb vs. low-fat debate.

Grid of 2 images with a black plate of fried eggs, avocado, grilled avocado, and cherry tomatoes; and a blue bowl with lettuce, tomatoes, cucumber, shredded beets, whole grains, and roasted chickpeas.

What’s a low-carb diet?
What’s a low-fat diet?
Benefits of a Low-Carb Diet
Drawbacks of a Low-Carb Diet
Benefits of a Low-Fat Diet
Drawbacks of a Low-Fat Diet
Is a low-carb or low-fat diet better for health?
Is a low-carb or low-fat diet better for weight loss?
How do I determine if a low-carb or low-fat diet is better for me?

Carbohydrates and fat are macronutrients, along with protein, that make up our total calorie intake. Carbohydrates and protein provide 4 calories per gram, while fat provides 9 calories per gram.

Given that weight loss is about calorie balance, people often look to reduce calories by limiting or eliminating a single macronutrient. So, let’s discuss the basics of low-carb and low-fat diets, their pros and cons, and whether one is truly more effective for weight loss or not.

What’s a low-carb diet?

A low-carb diet is generally defined as an eating pattern that provides fewer carbohydrates than recommended by the dietary guidelines. While there is no clear consensus on what exactly defines a low-carb diet, it is generally described as a diet that provides less than 130 grams of carbs each day. Within scientific literature, carbohydrate intake in a diet is often categorized as follows ⁽¹⁾:

Very Low Carb Diet: <10% of total daily calories from carbohydrates
Low Carb Diet: 10%-26% of total daily calories from carbohydrates
Moderate Carb Diet: 26%-44% of total daily calories from carbohydrates
High Carb Diet: >45% of total daily calories from carbohydrates

Most governing health bodies, including the Dietary Guidelines for Americans, Health Canada, and the NHS, recommend that 45–65% of total caloric intake come from carbohydrates ^{(2, 3)}.

Popular low-carb diets include the ketogenic diet (keto diet), carnivore diet, paleo diet, Mediterranean diet, and the Atkins diet. These diets typically encourage meat, fish, eggs, and non-starchy vegetables, and restrict or exclude grains (whole and refined grains), legumes, dairy, and sugar.

What’s a low-fat diet?

A low-fat diet is defined as one where 30% or less of total calories come from fat. In scientific literature, fat intake in a diet is often categorized as follows ⁽⁴⁾:

Low-Fat Diet: 20%-30% of total daily calories from fat
Very Low-Fat Diet: <10%-15% of total daily calories from fat

While most low-fat diets prioritize a reduction in saturated fat, they also account for a reduction in total fat intake, which includes saturated and unsaturated fat, including monounsaturated fats and polyunsaturated fats.

Most governing health bodies, including the Dietary Guidelines for Americans, Health Canada, and the NHS, recommend that 20–35% of total caloric intake come from fat ^{(2, 3)}.

Popular low-fat diets include the Ornish diet and DASH diet (Dietary Approaches to Stop Hypertension). These diets typically encourage lean meats, whole grains, legumes, fruits, vegetables, and low-fat dairy products, and restrict or exclude fatty cuts of meat, full-fat dairy products, certain condiments and sauces, and fried foods. Low-fat diets also encourage cooking methods that limit added fats and cooking oils, such as steaming, boiling, or grilling.

Infographic on low carb vs. low fat diet with the pros and cons of each.

Benefits of a Low-Carb Diet

A low-card diet may:

Aid in rapid weight loss.

A low-carb diet may lead to rapid weight loss, compared to low-fat diets ⁽⁵⁾. A reduction in carbohydrate intake may reduce total caloric intake, resulting in a calorie deficit and weight loss. Dieters may experience a large initial drop in weight due to a decrease in water weight, as glycogen stores are depleted and the water associated with them ⁽⁶⁾.

Improve blood sugar control.

Restricting carbohydrate intake can help to stabilize blood glucose levels and lower A1C levels ⁽⁷⁾. Individuals with diabetes use low-carb diets to help manage their blood sugar levels and lower the need for medication in Type 2 diabetics ⁽⁸⁾.

Improve heart health markers.

Studies and meta-analyses of randomized controlled trials have shown that a low-carbohydrate diet decreases triglycerides and raises HDL (“good”) cholesterol ^{(9, 10)}.

Suppress appetite.

Low-carb diets have been shown to increase satiety and reduce hunger, as they may better preserve levels of PYY – a hormone that signals fullness ⁽¹¹⁾. This may also be due to the natural increase in dietary protein and fat, which have been shown to slow digestion and increase feelings of fullness, further aiding in reducing calories and supporting weight loss.

Drawbacks of a Low-Carb Diet

A low-card diet may:

Increase saturated fat intake.

A low-carb diet may increase intake of saturated fat. As carbohydrates are restricted, the increased intake of animal proteins and fats can lead to an overall increase in saturated fat. While this may increase calorie intake, as high-fat foods are the most calorie-dense foods, some studies have shown that high percentages of saturated fat in low-carb diets may not harm cholesterol levels ⁽¹²⁾.

Increase nutrient deficiencies.

Eliminating food groups, including whole grains, legumes, and fruits, may lead to an inadequate intake of fiber and certain micronutrients, including B vitamins, vitamin C, potassium, and magnesium.

Encourage more extreme dietary patterns.

Low-carb diets often lack sustainability and can encourage more extreme dietary patterns. While low-carb diets are highly effective for weight loss in the short term, typically 3–6 months, studies have shown that weight loss and adherence plateaus after 12–18 months ⁽⁵⁾.

Benefits of a Low-Fat Diet

A low-fat diet may:

Aid in weight loss.

A low-fat diet is effective for weight loss, with studies showing similar results to low-carb diets regarding fat loss and BMI reduction ⁽⁵⁾. The total reduction in fat intake can help to decrease calorie intake, as fat is the most calorie-dense macronutrient, aiding in creating a calorie deficit.

Improve cardiovascular health.

Low-fat diets can cause a decrease in saturated fat intake, which has been shown to lower LDL (“bad”) cholesterol, a major contributor to heart disease ⁽¹³⁾.

Prevent from chronic disease.

A low-fat diet, particularly one that is plant-forward and high in fiber, has been linked to improved lipid profiles, improved blood sugar control, and a reduced risk for heart disease, obesity, and type 2 diabetes ⁽¹⁴⁾.

Improve digestion.

Eating a low-fat, high-carbohydrate diet, particularly focused on whole foods, may promote a healthier gut microbiota ⁽¹⁵⁾. The focus on high-fiber foods in a low-fat diet, namely, whole grains, beans, lentils, fruits, and vegetables, can help to improve digestion and overall health.

Drawbacks of a Low-Fat Diet

A low-fat diet may:

Decrease satiety.

Low-fat diets generally have a weaker effect on satiety, compared to low-carb diets, particularly if they are not high in protien ⁽¹⁶⁾. A reduction in these satiety signals could potentially lead to increased appetite; however, this can be mitigated by focusing on high-fiber, high-volume foods, which promote fullness through stomach distension.

Increase nutrient deficiencies.

Eliminating fat-rich foods may lead to an inadequate intake of omega-3 fatty acids and fat-soluble vitamin D, A, E, and K.

Encourage more extreme dietary patterns.

Similar to low-carb diets, low-fat diets often lack sustainability and can encourage more extreme dietary patterns. While effective for short-term calorie reduction, long-term weight loss success depends more on adherence than on fat intake alone.

Is a low-carb or low-fat diet better for health?

Current research shows that neither a low-carb nor a low-fat diet is “better” for overall health ⁽¹⁷⁾. Rather, it is the quality of the food consumed within the diet (i.e., whole foods vs. processed foods) that is the most critical factor.

For long-term health, it is best to focus on the overall quality of the carbohydrates (i.e., increasing whole grains, legumes, vegetables, and fruits, and limiting refined grains and added sugars) and fats consumed (i.e., increasing healthy fats and reducing saturated and trans fats), rather than simply considering the total amount of carbohydrate and fat consumed.

As indicated in the nutrition prioritization pyramid, although all aspects of nutrition are important, they are not equally important. Consistency, lifestyle factors, food quality, and calorie intake are more impactful on overall health than macronutrient and micronutrient breakdown.

Is a low-carb or low-fat diet better for weight loss?

Neither a low-carbohydrate nor a low-fat diet is superior for weight loss ⁽⁵⁾. A year-long randomized clinical trial, named the Diet Intervention Examining The Factors Interacting with Treatment Success (DIETFITS), of 609 participants found that neither low-fat nor low-carb is superior for weight loss. Over 12 months, both groups saw similar results in weight reduction and metabolic health markers, suggesting that neither approach is inherently superior.

Research has consistently shown that any dietary strategy that restricts calories is effective for weight loss when adhered to ⁽¹⁸⁾. Rather, the largest predictors of weight loss success are personal preferences, adherence, and calorie intake.

When it comes to weight loss and fat loss, calories are king. Effective fat loss requires the consistent creation of a calorie deficit: a state where the energy (calories) you consume from food and beverages is less than the total energy (calories) your body expends through metabolic functions and physical activity.

If you’re focusing your efforts on weight loss but are not losing weight or have reached a weight loss plateau, it’s best to review your calorie intake and exercise program before tinkering with your macros (protein, carbohydrates, and fats) alone.

How do I determine if a low-carb or low-fat diet is better for me?

It is best to speak with a doctor or registered dietitian before trying any diet. This is particularly important if you have health problems such as diabetes, heart disease, or kidney disease, or are at risk for them. Health professionals can help you create an eating plan that supports your health and goals.

The Bottom Line

A low-carb diet is one where 26% or less of total calories come from carbohydrates, while a low-fat diet is one where 30% or less of total calories come from fat. Low-carb diets are linked with improved blood sugar management, heart health markers, and suppressed appetite, and low-fat diets are linked with improved cardiovascular health, improved digestion, and chronic disease prevention. Low-carb and low-fat diets are equally effective for weight loss, provided the diets are adhered to and total calories are equated.

Ginger Pork Stir Fry

Published on March 19, 2026 by Stephanie Kay

Ready in 30 minutes and covered in an easy homemade sauce, this ginger pork stir fry is perfect for a quick and easy meal. Serve it over rice for a healthy and family-friendly dinner.

Large pan of ginger pork stir fry with broccoli, carrots, and snow peas with sesame seeds sprinkled on top.

If you’ve had enough chicken, but still want a high-protein dinner idea, this ginger pork stir-fry recipe is for you! It’s full of lean protein, veggies, and flavor, while still being easy to make.

It features thin slices of tender pork, crunchy veggies, and a stir-fry sauce that tastes so good you could drink. It’s a little sweet, a little salty, and just the right spicy kick.

Two white bowls of ginger pork stir fry with white rice with wood chopsticks a side of sesame seeds and sliced green onion on a white background.

Why You’ll Love It

Quick + Easy – This easy dinner recipe is perfect for a weeknight meal.
High in Protein – The use of a lean cut of pork gives this stir-fry over 32 grams of protein per serving.
Versatile – You can easily mix and match the vegetables to use whatever you have on hand.

Small plate with pork tenderloin with small white bowls of rice vinegar, mirin, soy sauce, snow peas, broccoli, shredded carrots, green onions, fresh ginger, and garlic cloves on a white background.

Ingredients + Substitutions

Pork – To add some protein. The recipe calls for pork tenderloin, but pork loin, pork chop, or ground pork would also work. See the notes section of the recipe card for details.
Ginger – To make the ginger stir-fry sauce. The recipe calls for fresh ginger root, as it provides the best flavor, but ground ginger will also work. See the notes section of the recipe card for details.
Soy Sauce – To season the sauce. You can use regular or low-sodium soy sauce, or use tamari or coconut aminos to make it gluten-free.
Mirin – To season the sauce. The recipe calls for mirin, but rice vinegar and honey will also work. See the notes section of the recipe card for details.
Rice Vinegar – To balance the acidity in the sauce.
Vegetables – To add some color, fiber, and micronutrients. The recipe calls for snow peas, broccoli, carrots, and green onions, but you can use any vegetable you like. Snap peas, bell peppers, and cabbage would also work very well, or you can use frozen stir-fry vegetables if needed. See the notes section of the recipe card for details.
Rice – To serve with the stir fry and add some complex carbohydrates. I used jasmine rice, but any white or brown rice will work.
Oil – To add some healthy fats and cook the pork. The recipe calls for sesame oil, but peanut oil, olive oil, or avocado oil will also work well.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free soy sauce, tamari, or coconut aminos.

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

Glass bowl of sliced pork tenderloin in marinade.

Large pan of stir-fried ginger pork on a white background.

Red’s Nutrition Tip

Pork tenderloin is one of the leanest protein sources, making it a great high-protein, low-calorie food. It’s much lower in fat than other cuts of pork, such as pork shoulder, making it a great alternative to chicken breasts in many recipes.

Serving Suggestions

This ginger pork stir-fry with rice 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 additional 1/2 pound of pork to the recipe and increase the sauce ingredients as needed.
To make it low-carb, swap the white rice for cauliflower rice or serve the ginger pork stir fry in lettuce cups.
To make it higher in fiber, serve the stir fry with brown rice and/or add more high-fiber vegetables such as green peas, kale, and/or spinach.
To add some heat, add a sprinkle of red pepper flakes or hot sauce to the stir-fry sauce.

Large cast-iron skillet of ginger pork stir-fry with on a white background with two bowls, wood chopsticks, sesame seeds, and sliced green onion on the side.

Storage + Reheating

To Refrigerate: Allow the ginger pork, vegetables, and rice to cool completely, then add them to containers, combined or separately, and store them in the refrigerator for up to 4 days.

To Freeze: Once cooled completely, transfer the pork, vegetables, and rice to airtight containers, combined or separately, and store them in the freezer for up to 3 months.

To Reheat: Once thawed, reheat the ginger pork stir-fry and rice in the microwave for 2-3 minutes or until warm.

More Pork Recipes:

12 Foods High in Potassium

Published on March 17, 2026 by Stephanie Kay

Potassium is a vital mineral and electrolyte that plays a fundamental role in nearly every bodily function. Here is a list of foods high in potassium that you can add to your diet today.

A small chalkboard with the letter K on surrounded by leafy greens, tomatoes, garlic, potatoes, bananas, mushrooms, apricots, almonds, beans, and squash on a dark background.

What is potassium?
Health Benefits of Potassium
How much potassium do you need?
Can you take too much potassium?
List of Foods High in Potassium
1. Swiss Chard
2. Potatoes
3. Squash
4. Apricots
5. Beans
6. Parsnips
7. Clams
8. Beets
9. Avocado
10. Banana
11. Asparagus
12. Lentils
Ranking of Potassium-Rich Foods and Beverages per Serving Size
How do you know how much potassium a food contains?
Should you take potassium supplements?
FAQs
Recipes with High Potassium Foods:

What is potassium?

Potassium is an essential mineral and micronutrient required in all tissues of the body. It is naturally present in many foods, including fruits, vegetables, grains, meat, and dairy products, and can be found in supplement form ⁽¹⁾.

Potassium comes in many forms. The forms of potassium in whole foods include potassium phosphate, sulfate, citrate, and others ⁽¹⁾. Potassium chloride is the form used in salt substitutes and some dietary supplements.

Health Benefits of Potassium

Potassium plays many crucial roles in the body, including proper kidney function, heart function, blood pressure, muscle contraction, and nerve signals ^{(2, 3)}. Working alongside its counterpart sodium, potassium acts as an electrolyte whose electrical charge is essential for regulating intracellular fluid balance.

While readily available in many plant and animal foods, most Americans do not get enough potassium. Dietary surveys have shown that an estimated 98% of American adults do not meet their daily recommended potassium intake ⁽⁴⁾.

How much potassium do you need?

The current Recommended Dietary Allowance (RDA) for potassium varies by age and life stage ⁽⁴⁾:

Birth to 6 months: 400 mg/day
Infants 7-12 months: 860 mg/day
Children 1-3 years: 2,000 mg/day
Children 4-8 years: 2,300 mg/day
Children 9–13 years (boys): 2,500 mg/day
Children 9–13 years (girls): 2,300 mg/day
Teens 14–18 years (boys): 3,000 mg
Teens 14–18 years (girls): 2,300 mg
Adults 19+ years (men): 3,400 mg
Adults 19+ years (women): 2,600 mg
Pregnant teens: 2,600 mg
Pregnant women: 2,900 mg
Breastfeeding teens: 2,500 mg
Breastfeeding women: 2,800 mg

Insufficient potassium intake can increase blood pressure, deplete calcium in bones, and increase the risk of high blood pressure, heart disease, and kidney stones ⁽⁴⁾. Severe potassium deficiency, medically known as hypokalemia, can be life-threatening, but it is rare among healthy people with normal kidney function.

Can you take too much potassium?

In healthy individuals with normal kidney function, a high potassium intake from food and beverages is not of concern because the kidneys eliminate excess amounts in the urine ⁽⁴⁾.

However, for individuals with chronic kidney disease and some specific medical conditions, high potassium levels can be very dangerous and potentially fatal. High potassium levels in their blood can lead to a condition called hyperkalemia, which can cause muscle weakness, paralysis, heart palpitations, paresthesia, and cardiac arrhythmias ^{(5, 6)}.

While an upper limit (UL) has not been established for healthy individuals, those with kidney disease, type 1 diabetes, congestive heart failure, adrenal insufficiency, or liver disease should work with a registered dietitian or healthcare provider before taking potassium supplements ⁽⁵⁾.

List of Foods High in Potassium

Here is a list of the most potassium-rich foods.

1. Swiss Chard

All leafy greens are rich in micronutrients, but Swiss chard, beet greens, and spinach are particularly rich in potassium. They are also one of the most nutrient-dense high-volume foods, making them great additions to meals for individuals looking to create a calorie deficit for weight loss. A 1-cup serving of cooked Swiss chard contains 961 mg of potassium ⁽⁷⁾.

2. Potatoes

Potatoes are another great source of potassium. Both white potatoes and sweet potatoes contain potassium in the skin and flesh; however, most is found in the skin. Potatoes are also a good source of complex carbohydrates, particularly soluble and insoluble fiber, and can be eaten baked, boiled, or roasted. A 1-medium (173-gram) cooked Russet potato contains 952 mg of potassium ⁽⁸⁾.

3. Squash

Winter squash is another good source of potassium, although the concentration varies by variety. Acorn squash contains the most potassium among them, followed by butternut squash and pumpkin. Squash is also a great source of dietary fiber, vitamin A, and vitamin C. A 1-cup serving of cooked acorn squash contains 896 mg of potassium ⁽⁹⁾.

4. Apricots

Apricots, specifically dried apricots, are another potassium-rich food. In fact, compared gram per gram, dried apricots contain 3 times more potassium than bananas. Along with other dried fruits, including prunes and raisins, apricots are also a good source of fiber, energy, and natural sugars. A 1/2 cup serving of dried apricots contains 755 mg of potassium ⁽¹⁰⁾.

5. Beans

Beans are one of the best sources of potassium. While adzuki beans contain the most potassium, lima beans, white beans, kidney beans, navy beans, and Great Northern beans are all good sources of potassium. They are also a good source of vegetarian protien, fiber, iron, magnesium, and zinc. A 1/2-cup serving of cooked adzuki beans contains 610 mg of potassium ⁽¹¹⁾.

6. Parsnips

Along with potatoes, parsnips are the most potassium-rich root vegetables. This pale, cream-colored, carrot-like vegetable is also a good source of vitamin C. They have a sweet, earthy, and slightly nutty flavor and are good roasted, steamed, or in soups. A 1-cup serving of cooked parsnips contains 572 mg of potassium ⁽¹²⁾.

7. Clams

Clams contain more potassium than any other form of seafood or animal protein. They are also a good source of lean protein and healthy fats, particularly omega-3 fatty acids. The exact amount of potassium clams contain varies by species and preparation. A 3-ounce serving of canned clams contains 534 mg of potassium ⁽¹³⁾.

8. Beets

Beets are another good source of potassium. Be they red, golden, or striped, these colorful roots are full of potassium, folate, and antioxidants. They are also high in natural nitrate content, which has been shown to have anti-inflammatory properties and improve athletic performance. A 1-cup serving of cooked beets contains 518 mg of potassium ⁽¹⁴⁾.

Along with the root, beet greens – the green, edible leaves- are also rich in potassium, providing 50% of the DV for potassium, based on a 2,000-calorie-a-day diet. A 1-cup serving of cooked beet greens contains 1,310 mg of potassium ⁽¹⁵⁾.

9. Avocado

While often thought of as a vegetable, avocados are a fruit and one of the best sources of potassium. They are also a great source of fiber, healthy fats, and vitamins K, E, C, and B. The exact amount of potassium an avocado contains will vary by size, variety, and preparation. A 1/2-fruit serving of raw avocado contains 403 mg of potassium ⁽¹⁶⁾.

10. Banana

Bananas are the most well-known potassium-rich food, although they are not the most concentrated source. They are outranked by leafy greens, potatoes, squash, apricots, beans, parsnips, beets, clams, and avocado. A 1 medium-sized fruit serving of banana contains 375 mg of potassium ⁽¹⁷⁾.

11. Asparagus

Asparagus is one of the most potassium-rich vegetables. It’s also a nutrient-dense, low-calorie spring vegetable packed with fiber, folate, and vitamins A, C, E, and K, and is rich in antioxidants. It can be eaten raw, but is best steamed, roasted, grilled, or sauteed. A 1-cup serving of raw asparagus contains 375 mg of potassium ⁽¹⁸⁾.

12. Lentils

Much like beans, lentils are a good source of potassium. Be they red, green, or brown, they are a good source of plant-based protein, fiber, vitamins, and minerals. A 1/2-cup serving of cooked lentils contains 731 mg of potassium ⁽¹⁹⁾.

Ranking of Potassium-Rich Foods and Beverages per Serving Size

Here is a ranking of other high-potassium foods ranked by recommended serving size.

Food or Beverage	Serving Size	Potassium per Serving
Swiss chard, cooked	1 cup	961 mg
Potato, baked	1 medium	952 mg
Acorn squash, cooked	1 cup	896 mg
Spinach, cooked	1 cup	839 mg
Apricots, dried	1/2 cup	755 mg
Prunes	1/2 cup	635 mg
Adzuki beans, cooked	1/2 cup	610 mg
Coconut water	1 cup	600 mg
Butternut squash, cooked	1 cup	582 mg
Parsnips, cooked	1 cup	572 mg
Pumpkin, cooked	1 cup	564 mg
Sweet potato, cooked	1 medium	542 mg
Clams, canned	3 ounces	534 mg
Pomegranate juice	1 cup	533 mg
Tomato juice	1 cup	527 mg
Beets, cooked	1 cup	518 mg
Prune juice	1 cup	518 mg
Lima beans, cooked	1/2 cup	485 mg
Orange juice	1 cup	434 mg
White beans, cooked	1/2 cup	415 mg
Avocado	1/2 medium	403 mg
Soy milk	1 cup	379 mg
Banana	1 medium	375 mg
Asparagus	1 cup	375 mg
Milk, 3.25%	1 cup	374 mg
Lentils, cooked	1/2 cup	366 mg
Kidney beans, cooked	1/2 cup	357 mg
Navy beans, cooked	1/2 cup	354 mg
Northern beans, cooked	1/2 cup	346 mg
Artichoke	1 medium	343 mg
Mackerel, cooked	3 ounces	341 mg
Edamame	1/2 cup	338 mg
Pomegranate	1 medium	333 mg
Salmon, cooked	3 ounces	326 mg
Portabello mushrooms	1 cup	313 mg
Beef, cooked	3 ounces	302 mg
Pork, cooked	3 ounces	297 mg
Chicken, cooked	3 ounces	292 mg
Molasses	1 tablespoon	292 mg
Halibut, cooked	3 ounces	292 mg
Yogurt, 3.25%	3/4 cup	287 mg
Tomato	1 medium	274 mg
Raisins	1/4 cup	270 mg
Mung beans, cooked	1/2 cup	269 mg
Zucchini	1 cup	269 mg
Cantaloupe	1 cup	251 mg
Watermelon	1 cup	178 mg

All nutrition data is based on FoodData Central.

Potassium is also commonly used in table salt substitutes, specifically in the form of potassium chloride (KCl).

How do you know how much potassium a food contains?

The best way to determine the potassium content of a food, particularly processed foods, is to read food labels. The potassium content of a food is listed in the Nutrition Facts Label of food packaging and listed by total milligrams (mg) or the % Daily Value (%DV) per serving.

Should you take potassium supplements?

Potassium supplements come in many different forms, with potassium chloride being the most popular. As with all dietary supplements, it is best to consult with a registered dietician or health professional to determine if potassium supplements are right for you.

FAQs

What food is highest in potassium?

Beets, beans, and potatoes are the top 3 foods highest in potassium.

What drink is high in potassium?

Coconut water, pomegranate juice, and tomato juice are the drinks highest in calcium. Prune juice, orange juice, soy milk, and cow’s milk are also good sources of potassium.

What can increase potassium quickly?

Consuming foods and beverages high in potassium is the best way to increase intake. Potassium supplements can also help; however, it is best to work with a registered dietitian or health professional before using them.

Recipes with High Potassium Foods:

The Bottom Line

Potassium is a mineral and electrolyte that is essential for health and life. The most potassium-rich foods include leafy greens, potatoes, squash, apricots, and beans; however, it is available in a wide variety of other foods, including fruits, vegetables, grains, meat, and dairy products.

Chicken Broccoli Cheddar Soup

Published on March 15, 2026 by Stephanie Kay

Ready in 30 minutes and made in one pot, this chicken broccoli cheddar soup is a quick, easy, and high-protein recipe the whole family can enjoy. Plus, it keeps well in the fridge and freezer, making it a great make-ahead meal.

Close up of a bowl of chicken broccoli cheddar soup with croutons and shredded cheese on top on a white background.

This chicken broccoli cheddar soup recipe turns the classic Panera Bread dish into a high-protein meal with a few simple swaps and additions. By adding some shredded chicken to the soup, you can increase the protein content of the dish without compromising its creamy texture and rich flavors.

It’s perfect for a heart-warming meal on a cold day. Serve it with croutons on top or a side of crusty bread for a balanced meal that is sure to keep you satisfied and full for hours to come.

Large pot of broccoli cheddar soup with chicken with a wooden spoon and dark green tea towel on the side on a white background.

Why You’ll Love It

Made in One Pot – This easy soup recipe is a one-pot meal that keeps prep and cleanup to a minimum.
High in Protein – The combination of cheddar cheese and shredded chicken ensures this soup contains over 40 grams of protein while being low-carb.
Full of Veggies – This chicken broccoli soup is a great way to eat broccoli and something the whole family can enjoy.

Jug of chicken broth, bowl of butter, garlic cloves, onion, bowl of shredded carrots, bowl of flour, bowl of broccoli florets, bowl of shredded chicken, jug of milk, and bowl of shredded cheddar cheese on a white background.

Ingredients + Substitutions

Chicken – To add some protein. You can use leftover chicken, rotisserie chicken, or cook raw chicken to make my slow-cooker shredded chicken if needed. See the notes section of the recipe card for details.
Broccoli – To add some fiber. The recipe calls for fresh broccoli, but frozen broccoli will also work well. See the notes section of the recipe card for details.
Cheddar Cheese – To add some more protein and healthy fats. The recipe calls for shredded cheddar cheese, but you can use any shredded cheese you like.
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.
Carrots – To add some more veggies and color.
Butter – To add some healthy fats and sauté the onions; however, you can use olive oil if preferred.
Flour – To thicken the soup.
Broth – The recipe calls for chicken broth, but you can use vegetable broth if preferred.
Milk – To make the soup extra creamy and add some protein. I used whole milk, but any cow’s milk will work.
Salt + Pepper – To season.

Dietary Adaptions

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

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

Grid of 4 images of a pot of sautéed onion and flour mix; a pot with broccoli, carrots, chicken broth, and milk, a pot of of milky broth with broccoli and carrots with shredded cheddar cheese on top; and a pot of chicken broccoli soup with shredded chicken on top.

Red’s Nutrition Tip

This recipe calls for cheddar cheese, as I think it provides the best flavor and texture, but you can truly use any cheese you like. You can also increase the protein content of the soup by using a high-protein cheese.

Serving Suggestions

This cheddar chicken broccoli soup is a good source of protien, fat, and fiber. You can make it a more well-balanced meal by serving it with a source of complex carbohydrates, or adapt it to suit your personal calorie or macro needs. For example:

To make it higher in carbs, serve it with a side of crusty bread.
To make it lower in fat, use a low-fat cheddar cheese.
To make it higher in fiber, add an additional 1-2 cups of broccoli florets, with extra broth as needed.

Two white bowls of chicken broccoli cheddar soup with croutons and shredded cheese on top with a wood bowl of fresh parsley and bowls of cheese and croutons on the side on a white background.

Can you make this recipe in an Instant Pot?

Yes, you can make this broccoli cheddar soup in an Instant Pot. First, prepare all of your ingredients and set them aside. Start the Instant Pot in SAUTE mode, melt the butter, then add the diced onions and minced garlic, and sauté for 2 minutes. Add the flour, salt, pepper, and stir to coat the onions, then add the broccoli, carrots, broth, and milk, stir again to combine. Set the Instant Pot to MANUAL or pressure cook mode at high pressure for 5 minutes, immediately followed by quick pressure release. Once cooked, turn the Instant Pot off, add the shredded cheese in batches, stirring until completely melted, then add the shredded chicken and stir again to combine.

Close up of a chicken broccoli cheese soup in a white speckled bowl with a silver spoon 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: Once cooled, transfer the cooled chicken broccoli cheese soup to an airtight container and freeze for up to 3 months.

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

More Chicken Soup Recipes:

Black Bean Stuffed Sweet Potatoes

Published on March 12, 2026 by Stephanie Kay

Mix up weeknight dinners with these vegetarian black bean stuffed sweet potatoes. They are loaded with veggies and plant-based protein and come together with minimal prep and clean up to create a satisfying meal.

Close up of black been stuffed potatoes with a gold fork pressed into it with avocado and sour cream on top.

Stuffed potatoes are such an underrated meal. Not only are they incredibly easy to make, but they are versatile, as you can use different potatoes, fillings, and toppings to create a delicious and nutritious meal.

This Tex-Mex-inspired black bean stuffed sweet potatoes recipe combines tender, oven-roasted sweet potatoes with a warm medley of seasoned black beans and veggies, that can be piled high with toppings of your choice. They work well as a vegetarian main course or a hearty side dish to grilled meat.

Three baked sweet potatoes stuffed with a black bean filling topped with sour cream and avocado on a white plate with lime wedges on the side.

Why You’ll Love Them

Vegetarian – This meatless recipe is full of flavor, making it something the whole family can enjoy.

High in Fiber – The combination of sweet potatoes, black beans, and corn gives this recipe 14 grams of fiber per serving.

Keep Well – Not only is this recipe easy to make, but it keeps well in the fridge and freezer, making it a great meal prep idea.

Sweet potatoes, bowl of spices, tomatoes, bowl of black beans, red bell pepper, red onion, lime, and bowl of frozen corn on a white background.

Ingredients + Substitutions

Sweet Potatoes – To add some complex carbohydrates. The recipe calls for sweet potatoes, but you can use white potatoes if preferred. See the notes section of the recipe card for details.
Black Beans – To add some plant-based protein. The recipe calls for black beans, but you can use any style of canned beans you like; pinto beans would work particularly well.
Frozen Corn – To add some fiber. The recipe calls for frozen corn, but you can use canned corn if needed. See the notes section of the recipe card for details.
Red Onion – To add some color and texture.
Bell Pepper – To add some more color and texture.
Tomatoes – To thicken the black bean mixture. The recipe calls for whole tomatoes, but you can use canned tomatoes if preferred.
Garlic – To flavor the black bean mixture. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Spices – A combination of paprika, cumin, cayenne pepper, and salt to add some flavor.
Olive Oil – To add some healthy fats.

Baking sheet with parchment paper with four baked sweet potatoes on top.

Dietary Adaptions

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

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

Cast-iron skillet with a spiced black bean mixture with red onion, red bell pepper, and corn.

Red’s Nutrition Tip

The recipe calls for sweet potatoes, as I think their flavor works best with the black bean filling; however, white potatoes will work just as well. For reference, sweet potatoes and white potatoes contain a similar number of calories and amount of fiber.

Serving Suggestions

These black bean stuffed sweet potatoes are a well-balanced vegetarian meal with protein, carbohydrates, fiber, and fats, or enjoyed as a filling side dish. They can be enjoyed as is or adapted to suit your personal calorie, macro, or dietary needs. For example:

To increase the protein content, add ground beef or crumbled tofu to the filling, along with additional spices to ensure everything is well-seasoned.
To make them lower in fat, swap the soup cream for non-fat, plain Greek yogurt.
To add more flavor, add a sprinkle of chili flakes, a dash of hot sauce, and/or lime juice to the black bean and corn mixture.
To make them vegan, use vegan sour cream.

Close up of three black beans stuffed sweet potatoes on a white speckled plate with mashed avocado, sour cream, and fresh cilantro on top with a gold fork and a checkered beige and white tea towel on the side.

Storage + Reheating

To Refrigerate: Allow the baked sweet potatoes and black bean mixture to cool completely, then store them in an airtight container(s) in the fridge for up to 5 days.

To Freeze: Once cooled, any leftover sweet potatoes and black bean mixture can be stored in an airtight container(s) in the fridge for up to 3 months.

To Reheat: Once thawed, the sweet potatoes can be reheated in the microwave for 3-4 minutes, and the black bean mixture can be reheated in the microwave for 2-3 minutes.

More Stuffed Potato Recipes:

Spicy Gochujang Chicken Bowls

Published on March 5, 2026 by Stephanie Kay

Layered with rice, tender chicken, veggies, and covered in a sweet and spicy gochujang sauce, these gochujang chicken bowls are a delicious and nutritious meal. They’re also ready in 30 minutes, perfect for a high-protein weeknight dinner.

Close up of two spicy gochujang chicken bowls in a dark grey bowl with sliced green onions on top and a small bowl of gochujang sauce in background.

If you’re looking for a dinner that beats boring weeknight meals, this gochujang chicken recipe is for you! It’s full of flavor, colors, and texture while using pantry ingredients to keep prep and cleanup to a minimum. This recipe is perfect for a quick and easy dinner or a simple meal prep idea that is high in protein, full of healthy fats, and lots of veggies.

Two gochujang chicken bowls with rice on a white background with a grey and white tea towel, bowl of gochujang sauce, fork and knife, small bowl of black and white sesame seeds on the side.

Why You’ll Love Them

Ready in 30 Minutes – These gochujang chicken bowls are perfect for a quick weeknight dinner or an easy meal prep idea.
High in Protein – These bowls are loaded with 30 grams of protein per serving.
Full of Flavor – The mixture of soy sauce, honey, and gochujang paste ensures every bite is absolutely delicious.

Plate of raw chicken thighs, bowl of corn starch, bowl of rice vinegar, bowl of gochujang paste, bowl of soy sauce, bowl of honey, garlic cloves, ginger root, carrots, green onion, cucumber, and a bowl of white rice on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein. The recipe calls for boneless, skinless chicken thighs, but you can use boneless, skinless chicken breasts if preferred. See the notes section of the recipe card for details.
Gochujang Paste – To flavor the chicken and add some heat. Gochujang is a Korean chili paste and works best in this recipe; however, you can use an alternative chili sauce, such as garlic chili paste, sambal, or sriracha if needed.
Soy Sauce – To add some saltiness to the sauce. You can use regular or low-sodium soy sauce, or swap it for tamari or coconut aminos if needed.
Honey – To add a hint of sweetness to the sauce. The recipe calls for honey, but brown sugar will also work.
Sesame Oil – To cook the chicken and add some healthy fats. The recipe calls for regular or toasted sesame oil, but olive oil or avocado oil will also work.
Corn Starch – To thicken the gochujang sauce.
Ginger – To flavor the sauce. The recipe calls for fresh ginger, but you can use ground ginger if preferred. See the notes section of the recipe card for details.
Garlic – To flavor the sauce. The recipe calls for garlic cloves, but you can use garlic powder if preferred. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. While any white rice will work, a medium-grain glutinous rice, such as sushi rice, works best.
Vegetables – To add some fiber and color. The recipe calls for cucumber and carrots, but green cabbage, bok choy, and bean sprouts would also work well.
Green onions – To add some crunch and color, although optional.
Sesame Seeds – Some toasted sesame seeds to serve, although optional.

Dietary Adaptions

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

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

Cast-iron skillet with seared boneless chicken thighs.

Cast-iron skillet with seared chicken thighs covered in gochujang sauce.

Red’s Nutrition Tip

I opted to use chicken thighs for this gochujang chicken, as I think they provide better flavor. That said, you can certainly use chicken breasts if preferred. In fact, the nutritional differences between chicken breasts and chicken thighs are much fewer than most people think.

Serving Suggestions

These gochujang chicken bowls are 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 protein, add an additional 1/2 pound of chicken thighs to the recipe.
To make it lower in fat, swap the chicken thighs for chicken breast or lean ground chicken.
To make it lower in carbs, swap the white rice for cauliflower rice.
To make it higher in fiber, swap the white rice for brown rice, and add some more high-fiber vegetables such as broccoli and cabbage.

Close up of gochujang chicken thighs on a bed of white rice with sliced carrots, cucumber, green onion, and sesame seeds in a dark grey bowl on a white background.

Storage + Reheating

To Refrigerate: Once cooled, the chicken, rice, and extra sauce can be stored together in an airtight container in the fridge for up to 4 days. The veggies can be stored in a separate airtight container for up to 5 days.

To Freeze: Once cooled, the chicken, rice, and extra sauce can be stored together in an airtight container in the freezer for up to 3 months. The veggies cannot be frozen.

To Reheat: Once thawed, the rice and chicken can be reheated in the microwave for 2-3 minutes or until warm. The veggies can be added to the bowls once reheated.

More Chicken Bowls:

Chia Seeds vs. Flax Seeds: Which is Healthier?

Published on March 3, 2026 by Stephanie Kay

Chia and flax seeds have become increasingly popular in the last decade, as they’ve been touted as superfoods providing numerous health benefits. While both are incredibly rich in essential nutrients, is one healthier than the other? Here is a breakdown and a nutrition comparison of chia seeds vs. flax seeds.

Grid of 2 images of chia seeds and flax seeds.

What’s the difference between chia seeds and flax seeds?
Chia Seeds vs. Flax Seeds: Nutrition
Calories
Protein
Fat
Carbohydrates
Fiber
Sugar
Vitamins & Minerals
Other Factors to Consider
Is it better to consume chia and flax seeds whole or ground?
So, which is healthier?
How to Use Chia Seeds and Flax Seeds

What’s the difference between chia seeds and flax seeds?

Chia seeds are tiny, round, oval-shaped edible seeds originating from the Salvia hispanica plant ⁽¹⁾. They are found in black and white varieties and are usually found whole, but can also be found in ground form.

Flax seeds are small, flat, and slightly larger oval-shaped seeds originating from the Linum usitatissimum plant ⁽²⁾. They are found in brown and golden varieties and can be found in whole, ground, or flax meal form.

Both chia and flax seeds are considered “superfoods” due to their nutrient density; however, they vary slightly in their nutritional value.

Infographic of the nutritional value of chia seeds vs. flax seeds.

Chia Seeds vs. Flax Seeds: Nutrition

Here is a nutrition comparison of the calorie and macronutrient content of a 1-ounce (28-gram) or roughly 2-tablespoon serving of chia seeds and flax seeds ^{(3, 4)}.

Nutrition per 1 ounce	Chia Seeds	Flax Seeds
Calories	138 calories	151 calories
Protein	4.68 grams	5.19 grams
Fat	8.70 grams	11.96 grams
Carbohydrates	11.94 grams	8.19 grams
Fiber	9.75 grams	7.74 grams
Sugar	0.00 grams	0.44 grams

Calories

Flax seeds contain slightly more calories than chia seeds. A 1-ounce serving of chia seeds contains 138 calories, while a 1-ounce serving of flax seeds contains 151 calories.

Protein

Chia seeds and flax contain a very similar amount of protein. A 1-ounce serving of chia seeds contains 4.68 grams of protein, while a 1-ounce serving of flax seeds contains 5.19 grams of protein.

Along with hemp seeds, both chia and flax seeds are among the highest-protein seeds and are good sources of vegetarian protien and plant-based protein.

Fat

Flax seeds contain more healthy fat than chia seeds. A 1-ounce serving of chia seeds contains 8.70 grams of fat, while a 1-ounce serving of flax seeds contains 11.96 grams of fat.

While both chia seeds and flax seeds are good sources of omega-3 fatty acids, in the form of alpha-linolenic acid (ALA), flax seeds contain more per serving. A 1-ounce serving of chia seeds contains 5.05 grams of ALA, while a 1-ounce serving of flax seeds contains 6.40 grams of ALA.

Carbohydrates

Chia seeds contain more carbohydrates than flax seeds. A 1-ounce serving of chia seeds contains 11.94 grams of carbohydrates, while a 1-ounce serving of flax seeds contains 8.19 grams of carbohydrates.

However, neither is a particularly rich source of carbohydrates, specifically net carbs, since much of their carbohydrate content consists of fiber.

Fiber

Chia seeds contain more dietary fiber than flax seeds. A 1-ounce serving of chia seeds contains 9.75 grams of fiber, while a 1-ounce serving of flax seeds contains 7.74 grams of fiber.

While both chia seeds and flax seeds are high-fiber foods, they vary in their composition of soluble and insoluble fiber. Chia seeds are composed of 7-15% soluble fiber and 85-93% insoluble fiber, while flax seeds are composed of 25% soluble fiber and 75% insoluble fiber ⁽⁵⁾.

Soluble fiber dissolves in water and produces a sticky gel in the intestines, where bacteria ferment it into gases and by-products, which aids in gut health, reducing LDL “bad” cholesterol, and improving heart health ⁽⁶⁾. Insoluble fiber does not dissolve in water and, therefore, passes through the digestive tract undigested, which aids in digestion and regular bowel movements.

Sugar

Both chia seeds and flax seeds contain a negligible amount of sugar. A 1-ounce serving of chia seeds contains 0.00 grams of sugar, while a 1-ounce serving of flax seeds contains 0.44 grams of fat.

Note, the sugar in flax seeds is natural sugar, not added sugar.

Vitamins & Minerals

Here is a comparison of the micronutrient content of a 1-ounce (28-gram) or roughly 2-tablespoon serving of chia seeds and flax seeds ^{(3, 4)}.

Nutrition per 1 ounce	Chia Seeds	Flax Seeds
Thiamine	0.18 mg	0.46 mg
Calcium	178.89 mg	72.29 mg
Iron	2.19 mg	1.62 mg
Phosphorus	243.81 mg	182.00 mg
Magnesium	94.97 mg	111.13 mg
Zinc	1.30 mg	1.23 mg
Selenium	15.65 µg	7.20 µg
Copper	0.26 mg	0.35 mg
Manganese	0.77 mg	0.70 mg
Potassium	115.38 mg	230.48 mg

Chia seeds contain more calcium, iron, phosphorus, zinc, selenium, and manganese, and flax seeds contain more thiamine, magnesium, copper, and potassium.

Both seeds also contain antioxidants, which are substances that protect cells from damage caused by free radicals in the body. However, flax seeds have particularly beneficial antioxidant properties, as they are the absolute best dietary source of lignans – a specific type of cancer-fighting antioxidant ⁽⁷⁾.

Other Factors to Consider

Here are some other factors to consider in the chia seeds vs. flax seeds debate.

Feature	Chia Seeds	Flax Seeds
Shape	Tiny, round, oval-shaped	Small, flat, oval-shaped
Color	Black or white	Brown or golden
Taste	Neutral	Earthy, nutty
Texture	Hard and crunchy when raw, pudding-like when wet	Hard and crunchy when raw, jelly-like and gritty when wet
Cost	$0.40-$1.10/oz	$0.20-$0.80/oz

Taste

Chia seeds have a relatively neutral taste, while flax seeds have a more earthy and nutty flavor.

Texture

Raw chia and flax seeds have a hard and crunchy texture. However, once wet, chia seeds create a thick “pudding” or “jelly” consistency, as they absorb up to 12 times their weight in water ⁽⁸⁾. Flax seeds also have gelling properties when exposed to liquid; however, they remain grittier than chia seeds.

Cost

Flax seeds are generally cheaper than chia seeds. Flax seeds range from $0.20 to $0.80 per ounce, while chia seeds range from $0.40 to $1.10 per ounce ^{(9, 10)}.

Is it better to consume chia and flax seeds whole or ground?

For maximum nutrient absorption, it is best to consume chia seeds and flax seeds ground or soaked ^{(11, 12)}. Due to their hard shell, both whole flax seed and chia seeds can pass through the digestive system intact, forcing the body to miss out on their essential nutrients.

Chia seeds are best consumed soaked or ground, while flax seeds are best consumed ground. Although you can grind your own using a coffee grinder, you can also purchase ground chia seeds and ground flax seeds (also known as flax meal) in most major grocery stores.

For a longer shelf life, it is best to store whole and ground chia and flax seeds in airtight containers in a dark pantry, fridge, or freezer.

So, which is healthier?

Overall, flax seeds and chia seeds are nutrient-dense foods with different strengths. While chia seeds are higher in fiber and calcium, flax seeds contain slightly more protein and are higher in healthy fats.

Both are healthy, whole foods that can help to increase fiber intake and improve digestive health and heart health. The “healthiest” or “best” option depends on personal preference, use, and health goals.

How to Use Chia Seeds and Flax Seeds

Here are some examples of the ways to eat chia and flax seeds

Sprinkle chia seeds on top of your yogurt.
Blend flax seeds into smoothies.
Mix chia seeds with frozen berries to make chia jam.
Add flax meal to your oatmeal.
Soak chia seeds in milk to make chia pudding.
Turn flax seeds into a flax egg and use it as an egg substitute in baked goods.
Use ground flaxseed to thicken sauces.

The Bottom Line

While similar, the key differences between chia seeds and flax seeds are their size, shape, and nutrient profiles. Chia seeds are smaller, lower in calories, and higher in fiber, while flax seeds are slightly larger, higher in healthy fats, and lower in carbohydrates. Adding chia seeds and flax seeds to your meals can help to support a balanced diet, heart health, and digestion.

Stuffed Pepper Soup

Published on March 1, 2026 by Stephanie Kay

Filled with tender beef, cooked rice, and a rich tomato sauce, this stuffed pepper soup is everything you love about stuffed peppers made in a single pot.

Large pot of stuffed pepper soup with a portion spooned on a ladle.

If you love the flavors of traditional stuffed peppers but don’t have the time (or patience) to cook, stuff, and bake them, this stuffed pepper soup recipe is a great alternative. It includes everything you love about the original dish – savory ground beef, tender rice, bell peppers, and tomatoes – and turns them into a comforting one-pot meal.

It’s perfect for a busy weeknight or a cold winter night, and tastes like it’s been simmering on the stove all day, but comes together in under an hour.

Two bowls of stuffed pepper soup with shredded cheese and freshly parsley on top with a spoon and a grey tea towel on a white background.

Why You’ll Love It

Made in One Pot – This recipe highlights the flavors of classic stuffed peppers in a single pot.
High in Protein – The use of lean ground beef gives this soup over 33 grams of protein per serving.
Keeps Well – This stuffed pepper soup recipe keeps well in the fridge and freezer, making it a great meal prep idea.

Plate of lean ground beef with jars of dried oregano and basil, a bowl of raw white raws, bowls of diced tomatoes and crushed tomatoes, with garlic cloves, onion, and bell peppers on a white background.

Ingredients + Substitutions

Ground Beef – To add some protein. The recipe calls for lean ground beef, but any style of ground beef or other ground meat, such as ground pork or ground turkey, will also work well.
Bell Peppers – To add some veggies and color. The recipe calls for a red and green bell pepper, but any color will work.
Rice – To add some carbohydrates. The recipe calls for raw white rice, but brown rice will also work well. You can also cook the rice separately in a rice cooker, or use leftover rice if preferred. See the notes section of the recipe card for details.
Tomatoes – To make the rich tomato broth. The recipe calls for a can of diced tomatoes and crushed tomatoes, but tomato sauce will also work. 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 needed. See the notes section of the recipe card for details.
Herbs – To flavor the soup. The recipe calls for dried oregano, dried basil, and fresh parsley, but you can use dried parsley or Italian seasoning if needed. See the notes section of the recipe card for details.
Broth – To make the soup. The recipe calls for beef broth, but chicken broth, vegetable broth, or water will also work.
Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of 4 images of a pot of cooked ground beef with sautéed onions, a pot of cooked ground beef with sautéed veggies and herbs, a pot of cooked ground beef in tomato sauce, and a pot of cooked ground beef in a tomato sauce with raw white rice on top.

Red’s Nutrition Tip

The recipe calls for lean ground beef; however, you can increase the protein and reduce the fat and calorie content of the soup by using extra-lean ground beef if preferred. Not only is it one of the leanest cuts of beef, but it’s a high-protein, low-calorie food and a great source of iron.

Large pot filled with unstuffed pepper soup with a ladle with a green tea towel, bowl of fresh parsley, and bowl of shredded cheese on the side on a white background.

Serving Suggestions

This unstuffed pepper soup 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 lower in carbs, swap the white rice for cauliflower rice.
To make it higher in carbs, serve the soup with a side of crusty bread.
To make it lower in fat, use extra-lean ground beef or ground turkey instead.
To make it higher in fat, serve it with some shredded cheese on top.
To make it higher in fiber, swap the white rice for brown rice and/or serve the soup with a side of fresh bread and/or a side salad.
To add more flavor, swap the ground beef for ground sirloin or Italian sausage, and/or add a dash of Worcestershire sauce to the soup.

Can you make it in a slow cooker?

Yes, you can make this stuffed pepper soup in a slow cooker or crock pot. Simply warm the olive oil and brown the beef in a large pan (or the slow cooker base if removable), then transfer the ground beef to the slow cooker, along with all of the other ingredients, except the fresh parsley, and stir until well combined. Turn the slow cooker on and cook on high for 3-4 hours or on low for 6-8 hours. Once cooked, add the chopped parsley, stir to combine, then taste and adjust seasoning as needed.

Close up of a bowl of unstuffed pepper soup with a silver spoon and shredded cheese on top on a dark green tea towel on a white background.

Storage + Reheating

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

To Freeze: To freeze stuffed pepper soup, allow it to cool completely, then store it in an airtight container in the freezer up to 3 months.

To Reheat: Once thawed, the soup can be reheated in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 1-2 minutes.

More Lean Ground Beef Soup Recipes:

More Stuffed Pepper Recipes:

Meal Prep Breakfast Burritos

Published on February 26, 2026 by Stephanie Kay

These meal prep breakfast burritos are the perfect breakfast for busy mornings. They are high in protein, easy to make, and reheat quickly for a grab-and-go meal.

Meal prep breakfast burritos on a white plate with fresh berries on the side and small bowls of salsa and sour cream in the background.

While it’s easy to find frozen breakfast burritos in the freezer section of most grocery stores, they are incredibly simple to make and much more economical. With some tortillas, eggs, sausage, and potatoes, you can create a week’s worth (or month’s worth!) of healthy breakfasts in a matter of minutes.

While I opted to keep my meal prep breakfast burrito recipe simple, you can mix-and-match ingredients or add additional veggies or toppings you like.

Baking dish of freezer-friendly breakfast burritos wrapped in aluminum foil with a grey tea towel and bowls of fresh berries, salsa, sour cream, and slice green onions on a white background.

Why You’ll Love Them

Easy to Make – While they take some time to assemble, these breakfast burritos are very easy to make.
High in Protein – The combination of eggs, sausage, and shredded cheese gives each burrito 28 grams of protein.
Keep Well – You can make these freezer-friendly breakfast burritos ahead of time and enjoy a healthy grab-and-go breakfast for weeks and months to come.

White bowl of eggs, potatoes, bowl of shredded cheese, plate of sausages, plate of tortillas, onion, and green pepper on a white background.

Ingredients + Substitutions

Eggs – To add some protein. The recipe calls for whole eggs, but you can use a combination of eggs and egg whites if preferred. See the notes section of the recipe card for details.
Sausage – To add some more protein. I used turkey sausage as a lean protein source, but you can use any pork sausage, ground pork, or any ground meat you like.
Potatoes – To add some complex carbohydrates and make the burritos extra satiating, as potatoes are one of the most filling foods.
Tortillas – To make the burritos and add some carbohydrates. I used white tortillas, but you can use whole wheat tortillas if preferred.
Onion – To add some veggies and flavor to the burritos.
Bell Pepper – To add some more veggies. I used a red bell pepper, but you can use any color you like.
Cheese – To add some more protein and fat. The recipe calls for cheddar cheese, but you can use any shredded cheese you like.
Garlic Powder – To season the roasted potatoes, although optional.
Salt & Pepper – To season.
Olive Oil & Butter – To add some healthy fats. The recipe calls for olive oil, but avocado oil will also work.

Dietary Adaptions

To Make them Gluten-Free: Use gluten-free tortillas and certified gluten-free sausages.

To Make them Dairy-Free: Swap the butter for olive oil and omit the shredded cheese.

Grid of 4 images demonstrating how to roll breakfast burritos.

Red’s Nutrition Tip

I opted to use white potatoes in my recipes, but you can use sweet potatoes if preferred. While often thought of as a much “healthier” choice, white potatoes and sweet potatoes have a much closer nutritional profile than most people think, containing a similar amount of calories, carbohydrates, and fiber per serving.

Serving Suggestions

These make-ahead breakfast burritos are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro needs, for example:

To make them higher in protein, add an additional 6 eggs or 1/2 pound of sausage to the burritos.
To make them lower in fat, swap some of the eggs for egg whites, use turkey sausage, and/or omit the shredded cheese.
To make them low-carb, use low-carb tortillas and/or omit or reduce the potatoes.
To make them higher in fiber, use whole wheat tortillas and/or serve the breakfast burritos with a side of fruit.

Close up of a make-ahead breakfast burrito on a white plate.

Storage + Reheating

To Refrigerate: Once assembled, individually wrap each burrito in a sheet of parchment paper and aluminum foil, then transfer them to an airtight container or bag and store in the refrigerator for up to 4 days.

To Freeze: Once assembled, individually wrap each burrito in parchment paper and aluminum foil, then transfer them to an airtight container or freezer-safe bag and store in the freezer for up to 3 months.

To Reheat: Refrigerated burritos can be reheated in the oven or a toaster oven at 400°F for 10-15 minutes, or in the microwave (parchment paper and aluminum foil removed) for 2-4 minutes. Frozen burritos can be reheated in the oven or a toaster oven at 400°F for 25-30 minutes, or in the microwave (parchment paper and aluminum foil removed) for 5-7 minutes.

More Breakfast Meal Prep Recipes:

Vegetarian Protein 101: A Complete Guide

Published on February 24, 2026 by Stephanie Kay

Whether you’re following a vegetarian diet, not eating meat, or simply looking to increase your protein intake, here is a ranking of the best vegetarian protein sources you can start eating today.

Small wood bowls of dried borlotti beans, chickpeas, and wood spoons black beans and white beans on a wood background.

What is vegetarian protein?
Are vegetarian protein sources complete proteins?
How much vegetarian protein do you need per day?
Best Sources of Vegetarian Protein
Ranking of Vegetarian Protein Sources
FAQs

What is vegetarian protein?

Vegetarian protein refers to protein sources from plant foods and some animal products, and adheres to the guidelines of a vegetarian diet. While there are many variations of the vegetarian diet, the most common variations (lacto-ovo, lacto, and ovo-vegetarian) exclude meat, fish, and poultry, but include dairy products and/or eggs.

Lacto-Ovo Vegetarian: Excludes meat, fish, and poultry but includes dairy products and eggs.
Lacto-Vegetarian: Excludes meat, fish, poultry, and eggs, but includes dairy products.
Ovo-Vegetarian: Excludes meat, fish, poultry, and dairy, but includes eggs.

Unlike vegetarian protein, vegan protein excludes all meat, fish, poultry, animal products, including dairy products and eggs, and sometimes honey. Although all plant-based protein sources are vegetarian, not all vegetarian proteins are plant-based.

Protein, be it animal protein or plant protein, is considered an essential macronutrient because the body cannot biosynthesize enough to maintain health and survival.

Are vegetarian protein sources complete proteins?

Not all vegetarian protein sources are complete proteins. Protein sources from animal products, such as milk and eggs, are complete proteins, while most plant proteins, such as beans and lentils, are incomplete proteins.

Protein is made up of amino acids and, of the 20 amino acids that make up protein, 9 are considered essential amino acids and must be obtained through food ⁽¹⁾. Animal protein sources contain all essential amino acids and, therefore, are considered “complete” proteins. Plant protein sources do not contain specific amino acids or do not contain them in optimal ratios, and, therefore, are considered “incomplete” proteins.

Fortunately, you do not need to eat complete proteins at every meal to meet your optimal protein intake. If you are following a vegetarian diet, consuming a wide variety of vegetarian protein sources throughout the day will help to naturally combine the amino acids required to meet your needs ⁽²⁾.

How much vegetarian protein do you need per day?

Exactly how much protein you need varies by age, height, weight, gender, activity level, and health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day ⁽³⁾. Total protein intake is made up of plant protein intake and animal protein intake.

It’s important to note that the RDA for protein is the recommended minimum intake to avoid protein deficiency and was derived from studies on sedentary individuals. A growing body of research suggests that certain individuals, including physically active individuals, dieting individuals, or the elderly population, require protein intake well above the RDA ^(4, 5, 6).

Although it is possible to meet your optimal dietary protein intake following vegetarian and vegan diets, it does require more thoughtful meal planning and an understanding of the best high-protein vegetarian foods.

Best Sources of Vegetarian Protein

Here is a list of some of the best high-protein vegetarian foods, ranking by serving size.

1. Seitan

Seitan, commonly referred to as “wheat meat”, is a plant-based meat substitute made from wheat gluten and is one of the best sources of vegan and vegetarian protein. It mimics the flavor and texture of chicken and can be similarly used in recipes. Seitan is versatile and works well in almost any recipe that calls for meat, including stir-fries, skewers, sandwiches, and fajitas.

Nutrition Facts of Seitan, per 3-ounce serving ⁽⁷⁾

Calories: 129 calories
Protein: 22.0 grams
Fat: 3.0 grams
Carbs: 6.0 grams
Fiber: 0.3 grams

2. Tempeh

Tempeh, which originated in Indonesia, is made of soybeans that have been fermented and compacted into a firm, dense block. Compared to tofu, tempeh has a chewy, nutty, and earthy taste, and contains slightly more protein, carbohydrates, and fiber per serving.

Nutrition Facts of Tempeh, per 3-ounce serving ⁽⁸⁾

Calories: 163 calories
Protein: 17.3 grams
Fat: 9.2 grams
Carbs: 6.5 grams
Fiber: 2.5 grams

3. Greek Yogurt

All dairy products are good sources of vegetarian protein; however, Greek yogurt is a particularly rich source. Unlike regular yogurt, Greek yogurt is strained to remove excess whey, resulting in a thicker, tangier product with a higher protein content. Although yogurt with a lower milk fat percentage has a slightly higher protein content (i.e., 0% vs. 3.25%), all forms of Greek yogurt are high-protein, low-calorie foods and great sources of calcium.

Nutrition Facts of Whole-Milk (3.25%) Greek Yogurt, per 3/4-cup serving ⁽⁹⁾

Calories: 170 calories
Protein: 15.8 grams
Fat: 8.8 grams
Carbs: 7.0 grams
Fiber: 0 grams

4. Eggs

Eggs are a complete vegetarian protein, as they contain all amino acids, and provide 6-7 grams of protein per egg. They provide numerous health benefits and are a rich source of vitamin D and B vitamins, which are often lacking in many vegetarian foods. Eggs are an incredibly versatile ingredient that can be eaten for breakfast, lunch, or dinner.

Nutrition Facts of Eggs, per 2-egg serving ⁽¹⁰⁾

Calories: 144 calories
Protein: 12.5 grams
Fat: 10.0 grams
Carbs: 1.0 grams
Fiber: 0 grams

5. Cottage Cheese

Cottage cheese is another protein-rich dairy milk product that works well for individuals following a vegetarian diet. In addition to being one of the highest protein cheeses, it’s also one of the most filling foods, making it a great option for individuals looking to lose weight and/or gain muscle mass. Cottage cheese is great for breakfast or snacks, and can also be used to increase the protein content of recipes, such as pancakes or pasta.

Nutrition Facts of 2% Cottage Cheese, per 1/2-cup serving ⁽¹¹⁾

Calories: 90 calories
Protein: 12.1 grams
Fat: 2.5 grams
Carbs: 4.7 grams
Fiber: 0 grams

6. Whole Wheat Pasta

Products made from whole grains, such as whole wheat pasta, have a higher protein content than those made from refined grains. Whole grains have higher protein levels because they retain the nutrient-dense germ and bran layers, which are stripped away during the refining process, losing about 25% of the grain’s original protein ⁽⁹⁾. While primarily a source of carbohydrates, compared to regular pasta, whole wheat pasta contains more protein and fiber.

Nutrition Facts of Whole Wheat Pasta, per 3-ounce serving ⁽¹²⁾

Calories: 299 calories
Protein: 11.8 grams
Fat: 2.5 grams
Carbs: 62.4 grams
Fiber: 7.8 grams

7. Edamame

Edamame are immature green soybeans, and soy is one of the few complete vegetarian protein sources containing all essential amino acids. Soybeans are the best plant food source of healthy fats, namely omega-3 fatty acids. Edamame can be eaten on its own as a high-protein snack, and also works well in stir-fries, salads, or blended into dips.

Nutrition Facts of Edamame, per 1/2-cup serving ⁽¹³⁾

Calories: 94 calories
Protein: 9.2 grams
Fat: 4.0 grams
Carbs: 6.9 grams
Fiber: 4.0 grams

8. Beans

From black beans to kidney beans, beans are a great source of vegetarian protein, dietary fiber, iron, and magnesium. Although considered an incomplete protein, when consumed among a wide variety of vegetarian foods, they contribute to overall protein and nutrient intake. Not only are they easy to find and relatively inexpensive, but they are also incredibly versatile and work well in everything from salads to soups to burgers.

Nutrition Facts of Cooked Beans, per 1/2-cup serving ⁽¹⁴⁾

Calories: 153 calories
Protein: 9.0 grams
Fat: 1.7 grams
Carbs: 25.7 grams
Fiber: 8.7 grams

9. Hemp Seeds

While all seeds contain protein, hemp seeds are the highest-protein seed. In addition to containing protein, hemp seeds are also a good source of healthy fats and fiber, making them a great topping for salads, oatmeal, and smoothies.

Nutrition Facts of Hemp Seeds, per 1-ounce serving ⁽¹⁵⁾

Calories: 157 calories
Protein: 9.0 grams
Fat: 13.8 grams
Carbs: 2.5 grams
Fiber: 1.1 grams

10. Lentils

Part of the legume family, along with beans and chickpeas, lentils are a good source of vegetarian protein, carbohydrates, and dietary fiber that are low in saturated fat. Lentils come in a wide variety of colors and formats and are a versatile and inexpensive source of vegetarian protein that can be used in everything from hearty soups to spicy dhal.

Nutrition Facts of Cooked Lentils, per 1/2-cup serving ⁽¹⁶⁾

Calories: 115 calories
Protein: 9.0 grams
Fat: 0.4 grams
Carbs: 19.9 grams
Fiber: 7.8 grams

Ranking of Vegetarian Protein Sources

Here is a complete ranking of vegetarian protein sources per serving size.

Vegetarian Protein	Serving Size	Protein per Serving
Seitan	3 ounces	22.0 grams
Tempeh	3 ounces	17.3 grams
Greek Yogurt (3.25%)	3/4 cup	15.8 grams
Eggs	2 eggs	12.5 grams
Cottage Cheese (2%)	1/2 cup	12.1 grams
Whole Wheat Pasta (raw)	3 ounces	11.8 grams
Edamame (prepared)	1/2 cup	9.2 grams
Black Beans (cooked)	1/2 cup	9.0 grams
Hemp Seeds	1 ounce	9.0 grams
Lentils (cooked)	1/2 cup	9.0 grams
Soy Milk	1 cup	8.8 grams
White Beans (cooked)	1/2 cup	8.7 grams
Tofu (extra-firm)	3 ounces	8.5 grams
Milk (3.25%)	1 cup	8.1 grams
Pinto Beans (cooked)	1/2 cup	7.7 grams
Chickpeas (cooked)	1/2 cup	7.3 grams
Peanut Butter	2 tablespoons	7.2 grams
Peanuts, raw	1 ounce	6.6 grams
Nutritional Yeast	2 tablespoons	5.0 grams
Brown Rice (cooked)	1 cup	4.5 grams
Quinoa (cooked)	1 cup	4.4 grams
Green Peas (cooked)	1/2 cup	4.3 grams

All nutrition data is based on FoodData Central.

FAQs

How to get 100 grams of vegetarian protein per day?

The best way to consume 100 grams of vegetarian protein per day is to include a wide variety of sources across meals and snacks. For example, consuming cottage cheese and eggs at breakfast (e.g., savory cottage cheese bowl), quinoa and beans at lunch (e.g., slow-cooker vegetarian chili), whole wheat pasta and lentils at dinner (e.g., lentil bolognese), and Greek yogurt with hemp seeds (e.g., berry and chia yogurt parfait) as a snack can easily accumulate to over 100 grams of protein per day.

Moreover, protein powders are a good way to supplement your protein intake, and are available in numerous vegetarian formats, including whey, soy, pea, hemp, and brown rice.

How to get 30 grams of vegetarian protein per meal?

By building a meal around a primary vegetarian protein source (i.e., seitan, tempeh, tofu, eggs, etc.) and pairing it with sources of complex carbohydrate and/or healthy fat that are also high in protein (i.e., brown rice, whole wheat pasta, hemp seeds, cheese, etc.) you can easily create a balanced meal with over 30 grams of protein. For example ⁽⁷⁾:

Lentil Pasta: 1/2 cup cooked lentils + 1 cup cooked whole wheat pasta + 1 cup tomato sauce + 2 tablespoons parmesan cheese = 30 grams of protein
Peanut Tofu Stir Fry: 3 ounces of tofu + 1/2 cup edamame + 1 cup cooked brown rice + 1/2 cup snap peas + 1/4 cup peanut sauce + 1 teaspoon sesame seeds = 30 grams of protein
Breakfast Burrito: 2 eggs + 1/2 cup black beans + 1 corn tortilla + 1 ounce cheese = 30 grams of protein
Berry Protein Smoothie: 1 cup soy milk + 1 scoop protein powder + 1 cup frozen berries + 1 banana = 35 grams of protein

Are vegetarian protein sources processed foods?

Vegetarian protein sources vary widely in their level of processing. While most whole-food vegetarian proteins are considered minimally processed foods, some sources are processed or ultra-processed.

The NOVA classification system of processed foods categorizes vegetarian protein sources as follows:

Unprocessed or Minimally Processed: Beans, lentils, chickpeas, green peas, edamame, brown rice, quinoa, hemp seeds, peanuts, milk, and eggs.
Processed: Seitan, tofu, tempeh, whole wheat pasta, Greek yogurt, cottage cheese, peanut butter, and soy milk.
Ultra-Processed: Imitation meat products such as Beyond Meat® Burger, Impossible® Chicken Nuggets, and Quorn®.

The Bottom Line

The best vegetarian proteins are from plant and animal sources, and include soy products, beans, lentils, eggs, and dairy products. Although certain vegetarian protein sources are lacking in certain essential amino acids, consuming a wide variety of sources will help to combine the amino acids required to meet your needs naturally. Overall, eating enough protein is essential for optimal health, and both plant and animal proteins can be included in a healthy diet.

Chicken Shawarma Bowls

Published on February 19, 2026 by Stephanie Kay

Filled with sliced shawarma chicken, fragrant rice, fresh veggies, hummus, and tahini garlic sauce, these chicken shawarma bowls are filled with flavor. Not to mention, they are ready in 45 minutes, making them perfect for a healthy weeknight dinner.

Two chicken shawarma bowls with a wood bowl of pita chips in the background on a white counter.

Shawarma has been, and likely always will be, one of my favorite take-out meals. Not only is it filled with flavors and textures, but it’s also generally quite healthy and easy to find high-protein meal options. From beef shawarma wraps to chicken kababs, there are so many delicious options to choose from.

This flavorful chicken shawarma bowl recipe is my take on a chicken shawarma plate. It’s quick and easy to make, yet filled with bold Middle Eastern flavors. Plus, the build-your-own style of these bowls makes it a great family-friendly meal.

A chicken shawarma bowl with a silver fork and a stripped grey tea towel with sliced pita, tahini sauce, and pickled red onions on the side on a white background.

Why You’ll Love Them

Full of Flavor – The combination of shawarma spices, yellow rice, and garlic tahini sauce ensures every mouthful is flavorful.
High in Protein – The chicken shawarma bowls contain over 30 grams of protein per serving.
Keep Well – Once cooked, the components keep well in the fridge and freezer, making this recipe a great meal prep idea.

Plate of raw chicken thighs, bowl of shawarma spices, bowl of hummus, bowl of tahini, bowl of white rice, garlic cloves, tomatoes, lemon, cucumber, and romaine lettuce on a white background.

Ingredients + Substitutions

Chicken Thighs – To add some protein and make the chicken shawarma. The recipe calls for chicken thighs, but you can use chicken breasts if preferred. See the notes section of the recipe card for details.
Spices – A combination of ground cumin, coriander, cinnamon, paprika, turmeric, cardamom, and allspice to make the shawarma marinade. You can use a pre-made shawarma seasoning if preferred. See the notes section of the recipe card for details.
Rice – To add some complex carbohydrates. I used basmati rice, but any long-grain white rice will work, or you can use brown rice if preferred. Alternatively, you can omit the rice entirely and make my garlic potatoes instead. See the notes section of the recipe card for details.
Veggies – To add some fiber and micronutrients. The recipe calls for a simple salad of romaine lettuce, tomatoes, and cucumber, but any fresh veggies, such as cherry tomatoes, carrots, and bell peppers, will also work well.
Tahini – To add some healthy fats and omega-3s, and make the garlic tahini sauce. If you don’t like tahini, you can make a tzatziki sauce instead.
Garlic – To season the chicken and make the garlic 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.
Lemon – To balance the acidity of the marinade and garlic sauce. The recipe calls for fresh lemon juice, but you can use bottled lemon juice if needed.
Broth – To cook the rice and add some extra flavor. The recipe calls for chicken broth, but you can use vegetable broth or water if preferred.
Hummus – To serve, although optional.
Pitas – To serve, although optional. Pita chips would also work well.
Vinegar – To marinate the chicken.
Olive Oil – To marinate the chicken and add some healthy fats.
Salt and Pepper – To season.

Dietary Adaptions

To Make it Gluten-Free: Use certified gluten-free chicken broth and omit the pitas.

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

Glass bowl of chicken thighs in a shawarma marinade on a white background.

Cast iron skillet with cooked shawarma chicken thighs on a white background.

Red’s Nutrition Tip

You can use chicken thighs or chicken breasts in these chicken shawarma bowls. While chicken breasts are leaner, lower in calories, and higher in protein, chicken thighs are also very high in protein and tend to provide better flavor.

Serving Suggestions

These chicken shawarma and rice bowls are a balanced meal with protein, carbohydrates, fiber, and fat. They 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 1/2 pound of chicken thighs, along with the necessary marinade, to the recipe, and/or top the shawarma bowls with crumbled feta cheese.
To make them lower in carbs, serve the bowls with cauliflower rice instead of rice.
To make them higher in fiber, swap the white rice for brown rice and/or serve the bowls with additional high-fiber vegetables such as broccoli.

Close up of chicken shawarma bowl with cooked rice, tender chicken, lemon wedge, hummus, tomato cucumber salad, and pickled red onion with chopped parsley on top with garlic tahini sauce on the side on a white background.

Storage + Reheating

To Refrigerate: Any leftover chicken shawarma and rice can be cooled and stored in an airtight container in the fridge for up to 4 days. The tahini garlic sauce can be stored in a separate airtight container for up to 1 week.

To Freeze: Once cooled, the chicken and rice can be transferred to an airtight container(s) and stored in the freezer for up to 3 months. The tahini garlic sauce can be stored in the freezer in a separate airtight container for up to 6 months.

To Reheat: Once thawed, warm the chicken and rice in the microwave for 2-3 minutes, then top with garlic tahini sauce, salad, hummus, pickled red onions, and pita bread.

More Chicken Bowl Recipes:

How to Meal Prep for the Week

Published on February 17, 2026 by Stephanie Kay

If you’re new to your meal prep journey, the task can feel overwhelming. Fortunately, meal prep doesn’t need to be complicated or time-consuming; in fact, with the right strategies, it can be easy and fun. Here is a complete guide on how to meal prep for the week.

Glass meal prep containers of couscous salad, roasted chicken, cooked lentils, lettuce, hard-boiled eggs, roasted veggies, and nuts on a light pink background.

Meal Prep Basics
Meal Prep Approaches
How to Meal Prep for a Week
Sample Weekly Meal Prep Plan
Tips for a Weekly Meal Prep Routine
How long does meal prep last?
Best Meal Prep Containers
Healthy Meal Prep Ideas

Meal Prep Basics

Meal prep is short for meal preparation and is the act of preparing all or some of your meals ahead of time. Although popularized by the fitness community, it has gained traction among professionals, parents, and students looking to save time and money and prioritize their health goals.

While many imagine meal prep as a fridge full of identical, pre-portioned containers for breakfast, lunch, and dinner, the practice is actually highly customizable to fit different lifestyles. Whether your goal is to create a calorie deficit to lose weight, gain healthy weight, or simply focus on healthy eating, the ideal meal prep strategy is best tailored to your schedule, dietary preferences, and goals.

Infographic on 4 ways to meal prep; individual portioning, batch cooking, buffet-style prep, and ingredient prep.

Meal Prep Approaches

The most common meal prep approaches include:

Individual portioning.

Individual portioning involves making entire pre-portioned meals. This style of meal prep features individual serving containers filled with a source of protein, carbohydrate, fiber, and fat (e.g., chicken, rice, broccoli, and olive oil) that are refrigerated until ready to eat. While often more labor-intensive and time-consuming to prepare, this method is the most practical and convenient at mealtime.

Batch cooking.

Batch cooking involves making a large batch of a specific recipe that can be divided into individual portions and refrigerated or frozen for upcoming weeks or months. For most recipes, such as soup or chili, it doesn’t take much longer to make a double or triple batch as you cook, so you can easily make extra portions without much additional effort.

Buffet-style prep.

Buffet prep, also known as component prep, focuses on preparing bulk ingredients that can be quickly assembled into various meals throughout the week. For example, storing separate containers of grilled chicken, hard-boiled eggs, cooked rice, baked sweet potatoes, roasted veggies, and homemade salad dressing in the fridge creates a buffet of ingredients for you to choose from depending on your mood.

Ingredient prep.

Ingredient prep is a more basic form of buffet meal prep, as it involves preparing a single ingredient to help make a specific mealtime more convenient. For instance, preparing a batch of cooked meat or chopping a large batch of vegetables to make dinners easier, or preparing a large bowl of fresh fruit or a container of fresh veggies for snack time are examples of ingredient prep.

Infographic on how to meal prep for the week.

How to Meal Prep for a Week

Here is an easy 4-step meal prep plan to help you prepare meals for a full week.

1. Determine your meal prep needs.

Look at your calendar and determine how much meal prep you need for the week and which approach you want to take. If you have a particularly busy week or are working on a weight-loss goal, perhaps individually portioned meals are a more practical approach. If you’re looking to make family dinner time quicker and easier, perhaps some batch cooking or ingredient prep is the best approach.

2. Use the balanced meal formula to design your meals.

To ensure you’re prepping well-balanced meals, use the balanced meal formula to include a source of protein, carbohydrates, fiber, and fat in your meal prep. Regardless of your goals, eating balanced meals will ensure you’re consuming all macronutrients, which can help to stabilize blood sugar and energy, increase feelings of fullness, and optimize micronutrient intake.

3. Cook your meals and/or ingredients.

Set aside some time in your weekly schedule to shop for ingredients and cook your meals. Depending on which meal prep approach you choose, this may take as little as 30 minutes or as much as several hours. While it is often more practical to set aside time on the weekend to meal prep full meals (e.g., cook shredded chicken, boil rice, and roast veggies), you can also use a weeknight to make a double batch of dinner and store the leftovers as meal prep.

4. Refrigerate and/or freeze the meals for later.

One of the most important, yet overlooked, aspects of meal prep is how you store your meals. Choosing ingredients that refrigerate and/or freeze well together, and using good meal prep containers, makes a huge difference in the quality of your meals. It’s important to use food containers that reheat well in the microwave, such as glass, and build meals with ingredients that reheat in a similar manner.

Sample Weekly Meal Prep Plan

Here is an example of a quick and easy meal prep plan for a week’s worth of meals.

Breakfast – Meal prep jars of protein overnight oats for weekday breakfasts.
Lunch – Batch cook a pot of vegetable quinoa soup for work lunches.
Dinner – Make some slow-cooker shredded chicken to use in dinners throughout the week.
Snack – Peel and chop fresh veggies and store them in a container for snacks.

For more weekly meal prep ideas, download a copy of my free 7-day meal plan.

Tips for a Weekly Meal Prep Routine

Here is a list of meal prep tips for beginners that you can use along with my general meal prep tips and meal prep hacks.

Use ingredients that refrigerate and reheat well.

For an optimal prep meal, it’s important to prep meals with ingredients that keep well and reheat easily. When prepping individually portioned meals, it’s best to avoid recipes with hot and cold components in the same container, as they will be more difficult to reheat properly. For example, salad should not be added to containers with foods that need to be reheated in the microwave. Furthermore, certain ingredients, such as sliced avocado, banana, and salad dressing, should only be added to a meal when you are ready to eat, as they don’t store well in the fridge or freezer.

Use prepared ingredients.

Using healthy, prepared store-bought ingredients is a great way to save time when meal prepping. Pre-cooked proteins (rotisserie chicken, canned tuna, smoked tofu), cooked carbohydrates (minute rice, cooked quinoa), prepared vegetables (salad kits, frozen veggies), pre-made sauces (pasta sauce, pesto, marinade, salad dressing), and pantry staples (canned beans) can help to dramatically reduce cooking time without compromising flavor or nutrition.

It’s important to note that, while these ingredients are considered processed foods, they are typically minimally processed, and you can ensure you are choosing high-quality options by reading food labels.

Make one-pot meals.

One-pot meals are a great way to minimize prep and cleanup time. They work equally well for individual portioned meal prep or batch cooking, and, generally speaking, most one-pot meals (e.g., soups, stews, chilis) keep very well in the fridge and freezer. Sheet pan meals are also great, as you can easily add a protein, carb, and vegetable to a pan and cook them together to create a balanced meal.

Make no-cook recipes.

No-cook recipes are also great meal prep ideas as they save a lot of prep and cooking time. No-cook meals with no-cook protein sources, such as overnight oats, yogurt parfaits, bean salads, and charcuterie boxes, assemble raw ingredients with minimal effort, without compromising nutrition or flavor.

Use the slow cooker.

Using a slow cooker for meal prep is incredibly convenient and is great when you are short on time. The set-it-and-forget-it nature of slow cooker recipes not only reduces prep time but can turn humble ingredients into delicious meals with little effort. The slow cooker is great for making a large batch of food on the weekend that you portion into individual containers for weekday lunches, or ingredient prep a source of protein you can use in dinners throughout the week.

Learn to multitask.

Utilizing multiple cooking appliances during meal prep can help to maximize your time and effort. For instance, by using the oven, stovetop, toaster oven, and slow cooker simultaneously, you can prepare multiple ingredients and recipes while reducing overall prep time and making the process less daunting.

Label containers.

Labelling food containers can help to easily identify their contents and reduce food waste, particularly for frozen meals. By labelling meal prep containers with a piece of masking tape and a marker, you can ensure you know exactly what’s in them and when to use them.

How long does meal prep last?

Generally speaking, most meal prep keeps well in the fridge for up to 4 days and in the freezer for up to 3 months; however, it’s best to refer to specific food storage guidelines for best practices.

Best Meal Prep Containers

The best meal prep containers are airtight, leak-proof, microwave-safe, dishwasher-safe, and made of durable materials. High-quality containers are made from materials that can withstand heat and repeated use, which typically include glass, BPA-free plastic, and stainless steel.

Here are some of my favorite meal prep containers:

Best Glass Meal Prep Containers: William Sonoma Hold Everything Glass Food Storage Containers
Best Plastic Meal Prep Containers: Rubbermaid Brilliance Food Storage Containers
Best Stainless Steel Meal Prep Containers: Dalcini Stainless Lunch Containers

Additionally, food containers come in a variety of sizes, so the best size will depend on how you intend to use them (i.e., individually portioned meals vs. buffet-style meal prep).

Healthy Meal Prep Ideas

Here are some of my most popular healthy meal prep recipes.

Breakfast Meal Prep Recipes:

Lunch Meal Prep Recipes:

Dinner Meal Prep Recipes:

The Bottom Line

There are many different approaches to meal prepping for a week, and the best approach depends on your schedule, dietary preferences, and health goals. Regardless, determining your individual meal prep needs, designing a well-balanced meal plan, setting aside time to cook your meals, and using high-quality storage containers can help to ensure that you’re putting your best foot forward on your meal prep journey.

Tomato Orzo Soup

Published on February 15, 2026 by Stephanie Kay

This creamy tomato orzo soup recipe is the perfect lunch on a cold day. Serve it with crusty bread or a grilled cheese for a simple yet delicious meal.

White of of tomato orzo soup with freshly grated parmesan cheese and fresh basil on top on a dark grey plate with a silver spoon with a striped grey and white tea towel, wood bowl of basil leaves, plate of sliced bread, and bowl of black pepper on the side on a white background.

This creamy tomato orzo soup recipe is a delightful twist on a timeless classic that brings together the silky richness of a creamy tomato soup with the satisfying bite of tiny pasta to create total comfort food.

By combining canned tomatoes, veggies, and broth with tender orzo pasta, you can create a filling dish that is much more satisfying than any store-bought version. Plus, it’s an easy, budget-friendly recipe that’s perfect for a quick lunch or a cozy dinner.

Large beige pot of creamy tomato soup with orzo with a silver ladle on a white background.

Why You’ll Love It

Quick and Easy – Ready in 40 minutes, this soup goes from pot to table in no time.
Full of Flavor – While made with minimal, simple ingredients, this creamy tomato orzo soup is full of flavor.
Keeps Well – It keeps well in the fridge and freezer, making it a make-ahead meal.

Jar of chicken broth, onion, carrot, celery stick and garlic cloves with a bowl of crushed tomatoes, jar of red pepper flakes, and jug of heavy cream on a white background.

Ingredients + Substitutions

Tomatoes – To add some veggies and micronutrients. The recipe calls for crushed tomatoes, but you can use diced tomatoes if preferred. For the best flavor, I recommend using San Marzano tomatoes, but any canned tomatoes will work. If you’re feeling up to it, you can certainly roast fresh tomatoes; see the notes section of the recipe card for details.
Orzo – To add some complex carbohydrates. I used orzo pasta, because I think its shape works best, but you can use any small pasta you like.
Mirepoix – A mixture of onion, carrots, and celery to build the base of 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.
Red Pepper Flakes – To add a bit of heat, although optional.
Broth – To make the soup. The recipe calls for chicken broth, but vegetable broth or water will also work.
Heavy Cream – To make the creamy tomato soup.
Olive Oil – To sauté the veggies.
Fresh Basil – To serve, although optional.
Parmesan – To serve, although optional.
Salt and Pepper – To season.

Dietary Adaptions

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

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

Grid of four images of a pot with sautéed onion, carrots, and celery; pot with sautéed veggies, crushed tomatoes, and broth; pot of bubbling tomato mixture; and a pot of bubbling tomato mixture with cooked orzo and heavy cream on top.

Red’s Nutrition Tip

If you’re concerned about sodium, you can reduce the sodium content of this meal by using low-sodium chicken broth and low-sodium canned tomatoes.

Serving Suggestions

This creamy tomato orzo soup is a good source of complex carbohydrates and fat. To make it a more balanced meal, I suggest serving it with a source of protein and fiber, for example:

To make it higher in protein, add some shredded chicken to the soup or serve it with a chicken salad sandwich or grilled cheese.
To make it higher in fiber, use whole wheat orzo or serve it with a side salad.

Close up of a white bowl of tomato orzo soup with freshly grated parmesan cheese and basil leaves on top on a dark grey plate 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 refrigerator for 5 days.

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

To Reheat: Reheat the tomato orzo soup in a pot on the stovetop on medium heat for 5 minutes or until warm, or in the microwave for 2-3 minutes. If using frozen leftovers, allow the soup to thaw completely before reheating.

More Tomato Soup Recipes:

Shepherd’s Pie

Published on February 12, 2026 by Stephanie Kay

With layers of tender ground beef filling and creamy mashed potatoes, this easy shepherd’s pie recipe is my take on the classic comfort food. It’s the perfect dish to feed a crowd on a cold day.

Plate with a slice of shepherd's pie with a gold fork with a wood bowl of fresh parsley and grey casserole dish in the background on a white background.

To me, the best shepherd’s pie combines tender beef in a gravy-like sauce with ultra-creamy mashed potatoes on top. It needs to be firm enough to hold together, but cannot be dry, and moist and fluffy enough that it melts in your mouth, without falling apart on the plate.

To accomplish this, it needs just the right amount of liquid in the beef, and the right amount of butter and milk in the potatoes, and I think this shepherd’s pie recipe does exactly that. And, the best part is, it’s still a well-balanced meal with plenty of protein, complex carbohydrates, fiber, and healthy fats.

Note: Traditional shepherd’s pie is made with ground lamb, as it refers to the pie made by the shepherds who tend to sheep, and versions made with ground beef are known as cottage pie. Although, in many regions of the US and Canada, shepherd’s pie is made with ground beef due to availability and cultural preferences. For this reason, I opted to make the recipe with ground beef; however, you can certainly make it with ground lamb if preferred.

Close up of shepherd's pie in grey baking dish with a slice missing.

Why You’ll Love It

High in Protein – The use of lean ground beef boosts the protein content of this recipe without overly increasing the fat content.
Feeds a Crowd – This recipe makes multiple servings, and can easily be doubled or tripled, making it great for family gatherings or meals with lots of leftovers.
Keeps Well – This shepherd’s pie keeps well in the fridge and freezer, making it a great meal prep idea or make-ahead meal.

Plate of lean ground beef, bowl of Worcestershire sauce, bowl of dried herbs, bowl of tomato paste, flour, garlic, carrots, onion, parmesan, bowl of frozen pean, jug of milk, and bowl of potatoes on a white background.

Ingredients + Substitutions

Ground Beef – To add some protein and make the meat filling. The recipe calls for lean ground beef, but any type of ground beef or ground meat will work. Ground lamb, ground venison, and ground turkey would all work well.
Potatoes – To add some carbohydrates and make the mashed potato topping. I used yellow potatoes (Yukon gold), but white potatoes (russet potatoes) would also work well.
Onion + Garlic – To flavor the meat filling. 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.
Carrots + Peas – To add some veggies, fiber, and micronutrients. The recipe calls for carrots and frozen peas, as I think they provide the best flavor; however, green beans, frozen corn, or frozen vegetables would also work well. See the notes section of the recipe card for details.
Herbs – To flavor the ground beef mixture. The recipe calls for dried parsley, rosemary, and thyme, but you can use fresh herbs if preferred. See the notes section of the recipe card for details.
Worcestershire Sauce – To flavor the ground beef.
Tomato Paste – To thicken the ground beef filling.
Flour – To thicken the meat filling. You can use 1-to-1 gluten-free flour if needed.
Beef Broth – To flavor the meat filling and make a gravy. The recipe calls for beef broth, but chicken broth will also work. You can also swap 1/2 of the beef broth for red wine if you want to add some extra flavor.
Butter – To make the mashed potatoes rich and creamy.
Milk – To make the mashed potatoes, heavy cream would also work well.
Parmesan – To make the cheesy mashed potatoes. The recipe calls for Parmesan cheese, but you can use shredded cheddar cheese if preferred.
Olive Oil – To add some healthy fats.
Salt and Pepper – Sea salt and freshly ground black pepper to season.

Grid of 4 images of a cast-iron skillet with cooked ground beef; a cast-iron skillet with cooked ground beef with gravy and carrots; a cast-iron skillet with cooked ground beef with gravy and carrots and frozen peas on top; and a cast-iron skillet with shepherd's pie filling.

Dietary Adaptions

To Make it Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour or cornstarch, and use gluten-free Worcestershire sauce and certified gluten-free beef broth.

To Make it Dairy-Free: Swap the milk for almond milk, swap the butter for 3 tablespoons of olive oil, and omit the parmesan cheese.

Grid of 4 images with a pot of boiled potatoes, butter, and milk; a pot of mashed potatoes; a baking dish with shepherd's pie filling; and a baking dish with shepherd's pie filling and mashed potatoes on top.

Red’s Nutrition Tip

This recipe calls for lean ground beef; however, if you’d like to reduce the fat and calorie content further, you can use extra-lean ground beef. Not only are these cuts the leanest cuts of beef, but they are also some of the best food sources of iron.

Serving Suggestions

This classic shepherd’s pie 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 lower in fat, swap the lean ground beef for extra-lean ground beef, and use half the amount of butter in the mashed potatoes.
To make it higher in fiber, add an additional cup of frozen peas or frozen corn to the meat filling.
To make it low-carb, swap the mashed potatoes for mashed cauliflower topping.

Large baking dish of shepherd's pie with a bowl of fresh parsley, plate, tea towel on the side on a white background.

Storage + Reheating

To Refrigerate: Allow the shepherd’s pie to cool completely, then cover the baking dish with plastic wrap or aluminum foil, or transfer it to an airtight container, and store leftovers in the fridge for up to 4 days.

To Freeze: Once cooked, allow the shepherd’s pie 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, 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 shepherd’s pie, covered with aluminum foil, 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 shepherd’s pie 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.

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Slow Cooker Chicken Recipes:

Table of contents

What’s a low-carb diet?

What’s a low-fat diet?

Benefits of a Low-Carb Diet

Aid in rapid weight loss.

Improve blood sugar control.

Improve heart health markers.

Suppress appetite.

Drawbacks of a Low-Carb Diet

Increase saturated fat intake.

Increase nutrient deficiencies.

Encourage more extreme dietary patterns.

Benefits of a Low-Fat Diet

Aid in weight loss.

Improve cardiovascular health.

Prevent from chronic disease.

Improve digestion.

Drawbacks of a Low-Fat Diet

Decrease satiety.

Increase nutrient deficiencies.

Encourage more extreme dietary patterns.

Is a low-carb or low-fat diet better for health?

Is a low-carb or low-fat diet better for weight loss?

How do I determine if a low-carb or low-fat diet is better for me?

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Pork Recipes:

Table of contents

What is potassium?

Health Benefits of Potassium

How much potassium do you need?

Can you take too much potassium?

List of Foods High in Potassium

1. Swiss Chard

2. Potatoes

3. Squash

4. Apricots

5. Beans

6. Parsnips

7. Clams

8. Beets

9. Avocado

10. Banana

11. Asparagus

12. Lentils

Ranking of Potassium-Rich Foods and Beverages per Serving Size

How do you know how much potassium a food contains?

Should you take potassium supplements?

FAQs

Recipes with High Potassium Foods:

The Bottom Line

Why You’ll Love It

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Can you make this recipe in an Instant Pot?

Storage + Reheating

More Chicken Soup Recipes:

Why You’ll Love Them

Ingredients + Substitutions

Dietary Adaptions

Red’s Nutrition Tip

Serving Suggestions

Storage + Reheating

More Stuffed Potato Recipes:

Why You’ll Love Them

Ingredients + Substitutions