Recipes from a Registered Dietitian

Customizable Power Bowl Recipe Template

December 5, 2025 by Mackenzie Burgess, RDN 7 Comments

This customizable power bowl is filled with delicious, healthy ingredients like grains, veggies, and lean protein to provide long-lasting energy throughout the day. Mix up this recipe template for different dishes to meal prep all week long. Vegetarian, vegan, and gluten-free options, too!

What is a power bowl?

A power bowl is basically a bowl filled with a great balance of different healthy ingredients, which can satisfy and power us through the day. They are also commonly called "grain bowls" or "nourish bowls".

Getting lots of beneficial nutrients in our week is really important for living a healthy lifestyle!

How do I make a power bowl?

A power bowl is similar to MyPlate because it includes a balance of healthy carbohydrates, lean protein, and vegetables. I love power bowls because you can totally customize it to fit your favorite foods or dietary preferences.

ingredients for power bowl in separate white bowls

1. First, add some healthy carbs.

Carbohydrates get a bad rap but they are actually very important for us. There's no need to cut them out from our diet. It's just about choosing the right kinds of carbohydrates.

For this bowl, healthy carbohydrates to use would be whole grains or starchy vegetables. These kinds of carbs provide us with a lot of great vitamins and minerals as well as fiber. Fiber helps aid our digestion, control blood glucose, and keeps us fuller longer.

Try mixing it up with different kinds of carbs such as quinoa, brown rice, farro, barley, sweet potatoes, regular potatoes, squash or corn. In general, ½ cup of carbohydrates counts as one serving. However, if you are wanting something more filling you might considering using 1 cup of carbohydrates.

3 different carbohydrate options in bowls

2. Then, add some protein in the mix.

Protein is important because it keeps our muscles strong and helps satisfy us. The general recommendation is 0.8 grams of protein per kilogram of body weight. This is about 46 grams a day for women or 56 grams a day for men. However, this number can be super different from person to person. It's best to see a registered dietitian for your specific protein needs.

Focus on lean protein like chicken, fish, turkey, eggs, chickpeas, edamame, tofu, tempeh, lentils, or beans. A serving of protein would be about 4 ounces or about ½ cup.

sweet potatoes, fish, and broccoli in white bowl

3. Next, pile on some colorful vegetables.

The goal is to get at least 3 servings of vegetables/day. One serving is typically about 1 cup, but the more vegetables the better! This recipe includes 1-2 servings of vegetables, helping you work towards this goal in just one meal.

You can use just one vegetable or multiple different ones. Use up whatever produce you have on hand or shop seasonal produce.

4. Last but not least, add toppings and sauce.

For the toppings, I like to use about ¼ cup of flavorful ingredients like avocado slices, nuts, or cheese.

You could also pile on fresh herbs, hummus, kimchi, lemon slices, green onions, sesame seeds, or anything else you like.

This recipe includes three simple sauces I've created to choose from. Feel free to use any of your favorite sauces or salad dressings too.

This power bowl is perfect for meal prep.

Eating healthy is a common New Year's resolution, so healthy meal prep is very important. I think the key to meal prep is mixing it up and planning it out.

Mix up your typical meal prep routine so you don't get sick of the same meals.
Plan out your meals in advance so they are ready to go the day before.

Depending on what you use, this bowl can be stored up to 3-4 days in the fridge, making it a perfect meal prep dish.

How many does this power bowl serve?

This recipe makes enough for one bowl. The sauces also make enough for one serving to drizzle on top. If you want to make multiple bowls, simply multiply the recipe. What are your favorite ingredients to use for this customizable power bowl? I would love to see your creations.

Check out these other bowl style recipes too:

Looking for more hands-on help with healthy meal prep? Check out my personalized "Coaching + Cooking" program!

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4.59 from 34 votes

Customizable Power Bowl Recipe Template + 3 Sauces

Prep Time10

Keyword: buddha bowl, customizable, healthy, power bowl, sauce, vegetarian

Servings: bowl

Calories: 390kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Bowl Ingredients:

½ cup carbohydrate of your choice (cooked brown rice, quinoa, farro, barley, roasted sweet potatoes, regular potatoes, corn, squash)
4 ounces or ½ cup protein of your choice (cooked chicken, fish, turkey, eggs, chickpeas, edamame, tofu, tempeh, lentils, beans)
1-2 cups vegetables of your choice (chopped romaine, broccoli, carrots, kale, spinach, cabbage, cauliflower, asparagus, mushrooms, bell peppers, tomatoes, cucumbers, zucchini, onions - veggies could be raw, roasted, or steamed)
¼ cup toppings of your choice (avocado slices, chopped nuts or seeds, shredded cheese, kimchi, fresh herbs)
2 tablespoons sauce of your choice (lite salad dressing, guacamole, hummus, salsa, or homemade sauce recipe below)

Peanut Sauce:

1 tablespoon peanut butter
1 teaspoon soy sauce or tamari
1 teaspoon lime juice
1 teaspoon maple syrup
1 teaspoon fresh ginger, minced
1 teaspoon fresh garlic, minced

Creamy Lime Sauce:

2 tablespoons plain greek yogurt
1 teaspoon lime juice, about ½ small lime
¼ teaspoon lime zest, from about ½ small lime
¼ teaspoon cumin

Balsamic Vinaigrette:

1 tablespoon olive oil
1 teaspoon balsamic vinegar
1 teaspoon dijon mustard
1 teaspoon maple syrup

Get Recipe Ingredients

Instructions

Add your chosen carbohydrate, protein, and vegetables into a bowl or meal prep container.
Top with your desired toppings and sauce.
To prepare the sauces, simply mix the ingredients in a small bowl or mason jar. (Each sauce recipe makes enough for one bowl.)
Enjoy your power bowl immediately, or store it in an airtight container in the refrigerator for up to 3 days.
If you prefer your bowl warm, reheat it in the microwave for 60-90 seconds until warm.

Video

Notes

Some of my favorite bowl combinations include:

Sweet potatoes + salmon + roasted broccoli + avocado + peanut sauce
Brown rice + chicken + roasted broccoli + sliced almonds + balsamic vinaigrette
Corn + black beans + tomatoes + leafy greens + avocado + creamy lime sauce

Nutrition

For more meal prep ready recipes, check a few of my favorites:

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Date Snickers

October 22, 2024 by Mackenzie Burgess, RDN 4 Comments

This Date Snickers recipe is a fun spin on a classic candy. Trust us-you'll be surprised how similar they taste! Our version calls for just 5 ingredients-Medjool dates, creamy peanut butter, crunchy peanuts, coconut oil, and melted chocolate of your choice. A perfect dessert for the holidays or Halloween!

Disclosure: This post may contain affiliate links, meaning I earn a small commission if you make a purchase through one of my links-at no extra cost to you. As always, all opinions are my own. Thanks so much for your support! See my disclosure policy for more details.

Why you'll love it

These Date "Snickers" combine the caramel-like sweetness of Medjool dates with the irresistible flavor combo of peanuts and chocolate. You might be thinking… "Dates with chocolate??" But it really is a match made in heaven.

These Date "Snickers" are a great better-for-you candy swap for Halloween too.

What are Medjool dates?

There are many varieties of dates, but this recipe calls for Medjool dates. I prefer using Medjool dates because they tend to be larger and have a more firm yet juicy texture that's desirable here. I always like to pick up a few packs of Natural Delights Medjool Dates to stock in my kitchen and have at all times!

In October 2022, I was actually able to help harvest dates and see the full process they go through to reach our grocery shelves! Did you know Medjool dates grown on "date palms" that look like this? Each date palm tree produces around 200-250 pounds of dates - WOW!

How to pit dates

Pitting dates might seem like a tricky task, but it's actually a breeze! To pit dates for your "Snickers" Dates recipe, simply make a lengthwise slit down one side of the date using a knife, ensuring you don't cut through the other side. Gently remove the pit and voilà! You're ready to stuff them.

Alternatively, you can buy them pre-pitted.

Can you freeze dates?

Absolutely! You can freeze Medjool dates to extend their shelf life. Store them in the original pack or in an airtight bag in the freezer for up to 1 year.

On a daily basis, we generally store a handful of dates in the fridge for up to 6 months. This helps them retain their moisture better than leaving them at room temperature.

What are date snickers?

Date snickers create the same fantastic taste of the classic Snickers bar, but with a fraction of the ingredients and added sugars. This makes them a more nourishing candy swap. This recipe is perfect for a quick energy boost or a delightful dessert after a busy day. We love enjoying them as a Halloween dessert in place of regular Snickers.

This trend really took off on Tiktok and now the hashtag #datesnickers has over 13.5 million views. Once you try it, you won't be able to resist making it again and again!

Are snickers dates healthy?

These Medjool date snickers offer a dose of natural sweetness from the dates, rather than added sugars. Medjool dates are also packed with essential vitamins and minerals like potassium and fiber.

The peanuts and peanut butter adds healthy fats and protein to keep you satisfied, while the dark chocolate brings a boost of antioxidants.

What ingredients do you need?

Medjool Dates: These naturally sweet and chewy dates provide a rich caramel-like flavor.
Creamy Peanut Butter: Look for a natural version without added sugars or preservatives. It should calls for just peanuts and salt on the nutrition label.
Peanuts: Finely chopped peanuts add a delightful crunch to each bite.
Chocolate: Choose your favorite chocolate chips to create the perfect coating.
Coconut Oil: This is helps in melting the chocolate smoothly and gives it a glossy finish.

Recipe tips and tricks

Serving Tips: Pair these "Snickers" Dates with a glass of almond milk or a cup of hot cocoa for a delightful treat.
Troubleshooting Tips: Over time the dates can become hard or start to crystallize from being in the fridge. No worries though - give them a quick refresh by microwaving with a damp paper towel for 5 seconds.
Scaling Tips: Double or triple the recipe for a party or holidays, and share the joy of these delectable treats with friends and family.

Customize these chocolate covered dates

Like all of my other recipes, this medjool date recipe is completely customizable. You get to choose what chocolate you want to use to coat them

Chocolate of your choice - I like to use dark chocolate for an extra boost of beneficial antioxidants but you can also melt milk chocolate or white chocolate. If you are dairy-free, consider an allergy friendly dark chocolate or oat milk based chocolate.
Nut Butter - Of course date snickers wouldn't be complete without peanuts and peanut butter. However, if you have a peanut allergy, feel free to swap for another nut such as chopped almonds and almond butter!

Can you make snicker dates ahead of time?

Absolutely! You can prepare these "Snickers" Dates in advance and store them in an airtight container in the fridge for up to a week or freeze for 2 months. They're perfect for meal prepping or keeping in the freezer to pull out for a delicious gift for someone.

How do I store leftovers?

You can store any leftover chocolate covered dates in an airtight container for up to a week in the fridge or up to a month in the freezer. Just take them out a few minutes before enjoying to let them soften slightly.

The perfect holiday dessert or halloween dessert

Add a touch of elegance to your holiday charcuterie boards with these easy chocolate covered dates. They also make the perfect effortless, last-minute dessert you can whip up in no time. For an extra dash of holiday spirit, consider swapping the flakey sea salt with a dash of festive red and green sprinkles!

Whether it's Halloween, Thanksgiving, Christmas, or Valentine's Day-these date snickers are an easy homemade treat. They're also a unique holiday treat to exchange besides your typical cookies. Check out these other edible gifts too!

Try these other Medjool date recipe too:

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5 from 2 votes

Date Snickers

These Date "Snickers" are a fun spin on a classic candy. This recipe calls for just 5 ingredients-Medjool dates, creamy peanut butter, crunchy peanuts, coconut oil, and melted chocolate of your choice.

Prep Time20

Total Time20

Course: Sweet Treat Choices

Keyword: chocolate covered dates, date snickers, holiday dessert, snickers date

Servings: "snickers" dates

Calories: 145kcal

Author: Mackenzie Burgess, RDN

Ingredients

12 Medjool dates
¼ cup creamy peanut butter
2 tablespoons peanuts, finely chopped
½ cup chocolate chips of your choice (milk, dark, white chocolate)
1 teaspoon coconut oil
Flakey sea salt, optional

Get Recipe Ingredients

Instructions

Use a knife to make a lengthwise slit down the center of one side of the dates. Be sure to not cut through the other side. Remove and discard the center pit.
Add pitted dates to a sheet of parchment paper on a sheet pan.
Spoon about 1 teaspoon of peanut butter into the center of each sliced date. Then, top each date with about ½ teaspoon chopped peanuts.
Next, place chocolate chips and coconut oil in a small bowl and microwave in 30-second intervals until fully melted.
You can use a spoon to gently drizzle the melted chocolate over dates OR you can fully fully coat the dates in the chocolate by using your hands or a toothpick to dip them. Place the chocolate covered dates back onto the parchment paper.
If desired, sprinkle over a pinch of sea salt before adding the sheet pan to the freezer for 10-15 minutes.
Once the chocolate has hardened, you can enjoy your homemade date snickers!

Nutrition

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Need more help with recipes for your busy schedule?

In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Caramelized Mushrooms - Skillet and Air Fryer Instructions

July 18, 2022 by Mackenzie Burgess, RDN 4 Comments

Looking for the perfect way to cook mushrooms? Give these caramelized mushrooms a try! They're super flavorful and so easy to make. Plus, they pair perfectly with burgers, avocado toast, and risotto. This recipe guide includes both skillet and air fryer mushroom instructions.

Disclosure: This post has been sponsored by The Mushroom Council. All opinions are my own; I never feature a brand that I don't love!

What are caramelized mushrooms?

Caramelized mushrooms, or sauteed mushrooms, are essentially mushrooms that are cooked for a longer period of time to bring out extra delicious, umami flavors. This is the same idea for caramelized onions or sweet potatoes. Caramelizing is my favorite way to cook mushrooms. Believe it or not-I actually used to not like mushrooms until I had them prepared this way! That's because it makes them super tasty and easy to add to all different types of recipes.

Are mushrooms healthy?

As a dietitian, mushrooms are an ingredient I'm always recommending others add to their plates. They're rich in nutrients while remaining low in calories. In fact, just last year the Mushroom Council conducted a study and found that when you add just one serving of mushrooms to your meal (around four button mushrooms) you add more fiber, potassium, selenium, B vitamins, vitamin D, and zinc without adding any additional fat or calories!

Mushrooms may also help with weight management and the nutrients in them help keep our immune system strong. Read more about the benefits of mushrooms here.

How mushrooms can help with the rising food costs

I love purchasing mushrooms because they add so much to meals for a low cost. That means you can extend the servings of more expensive ingredients by layering in mushrooms. For example, try making a "mushroom meat blend" by cooking together 1 pound of ground meat and 1 pound of finely chopped mushrooms. This works well with lean ground beef, ground turkey, ground chicken, or even a plant-based meat.

Adding caramelized mushrooms into breakfast, lunch, and dinner can help make these meals go further. Plus, they add amazing savory flavor, moisture, and sneak in extra nutrients-all while being gentle on the planet!

Mushrooms are super sustainable

Did you know mushrooms are one of the most sustainably produced foods? That's because they require very little land, water, and energy to grow. Here's some fun facts:

Just 1 acre of land can produce 1 million pounds of mushrooms!
To produce a pound of mushrooms, requires just under 2 gallons of water. And as a frame of reference, the average shower uses 17 gallons of water!

Producing a pound of mushrooms only generates only 0.7 pounds of CO2 equivalents (one of the greenhouse gases). For reference, in 2021 the U.S. produced 4.87 billion metric tons of CO2.

All this to say-you can feel good about enjoying these caramelized mushrooms as a sustainable addition to your meals!

How do you cook mushrooms?

You can make these caramelized mushrooms in a skillet or in the air fryer. Let's break down both cooking methods.

How to make skillet mushrooms

Add oil to your skillet. I recommend using a somewhat large pan to fit all your mushrooms.
Add over mushrooms. You can buy pre-sliced mushrooms to save time or buy whole ones and slice them at home. Either way, make sure to thoroughly rinse them under water before cooking. For this recipe, I'm seasoning with a simple mixture of garlic, salt, and pepper.
Cook until caramelized. Be patient - this process takes anywhere from 10 to 15 minutes over medium heat. You'll want to stir every so often.
Add liquid as needed. As you cook them, you'll most likely start to see the mushrooms sticking to the bottom of the pan. That's normal. When this happens, add over 1 to 2 tablespoons of water or broth as needed to deglaze the pan. Repeat the deglazing process as needed when the liquid clears and the mushrooms stick again.
Garnish if desired. Once the mushrooms are nice and golden, you can turn off the heat and garnish with any fresh herbs or dried herbs you like.

How to make air fryer mushrooms

Preheat the air fryer. This isn't "essential", but I typically like to preheat my air fryer for even cooking. You can do this by setting it to 350ºF for about 3 minutes before adding the mushrooms.
Mix ingredients in a bowl. In a large bowl, toss together mushrooms, olive oil, garlic, salt, and pepper. This ensures everything is evenly coated.
Cook until caramelized. This should take around the same amount of time as cooking in the skillet-10 to 15 minutes. Be sure to remove the basket and stir every few minutes.
Garnish if desired. Once the mushrooms are nice and golden, you can remove from the air fryer and garnish with any fresh herbs or dried herbs you like.

What to serve with caramelized mushrooms

Cooked mushrooms are delicious on their own, but even better when added to recipes. In fact, adding mushrooms to breakfast, lunch, and dinner is a great way to bulk up your meals and allow them to go farther throughout the week. Perfect for extending your grocery dollar and saving money!

Here's some pairing inspiration:

Avocado toast topping
Quinoa salad with pumpkins seeds, parmesan, and caramelized mushrooms
Burgers made from half meat and half caramelized mushrooms
Lentil burger topping
Cooked chicken, steak, or tofu topping
Taco bowls made with mushroom meat blend
Cauliflower rice risotto
Regular risotto
Soup topping
Savory oatmeal
Egg frittata vegetable add-in

How do you store leftovers?

If you have leftovers, don't throw them out! You can store any extra caramelized mushrooms in the fridge or freezer.

Store in an airtight container in the fridge for up to 7 days. I like to label the container as "caramelized mushrooms - enjoy by XYZ date" so others in my household know what they are.
Store in the freezer in an ziptop bag or mason jar for up to 10-12 months. Be sure to fill the mason jar to the top or press out as much air as possible. You can even vacuum seal to ensure you get the freshest flavor upon thawing. And don't forget to label and date for easier organization. If you want individual portions of caramelized mushrooms, freeze them in muffin tins (watch this video tutorial!)

Meal prep container with sliced and cooked mushrooms inside

Need more help with recipes for your busy schedule?

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5 from 8 votes

How to Make Caramelized Mushrooms

These caramelized mushrooms are super flavorful and so easy to make. Pair with burgers, avocado toast, and risotto. Skillet and air fryer mushroom instructions below!

Prep Time5

Cook Time15

Total Time20

Course: Recipes

Servings: cup caramelized mushrooms

Calories: 180kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 heaping tablespoon olive oil
8 ounces white or baby bella mushrooms, washed and sliced (feel free to buy pre-sliced mushrooms if available)
1 tablespoon minced garlic
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Water or broth as needed
Fresh or dried herbs of your choice (thyme, rosemary, basil, parsley, etc.) - optional for topping

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Instructions

Skillet Instructions:

Add olive oil to a large skillet over medium heat. Ensure oil is hot and easily moves around the pan.
Add mushrooms, garlic, salt, and pepper. Cook for 10-15 minutes, stirring occasionally.
When mushrooms start sticking to the bottom of the pan, add over 1 to 2 tablespoons of water or broth as needed to deglaze the pan. You may need to do this 3 to 4 times throughout the caramelization process.
Once mushrooms are golden brown and slightly shrunk in size, remove from the heat.
If desired, sprinkle over herbs before serving.

Air Fryer Instructions:

Preheat air fryer to 350ºF for 5 minutes.
Meanwhile, in a large bowl, toss together mushrooms, olive oil, garlic, salt, and pepper.
Add mushrooms to air fryer basket and cook for 10-15 minutes, stirring occasionally.
If desired, sprinkle over herbs before serving.

Video

Notes

Storage: You can store any leftover caramelized mushrooms in the fridge for up to 7 days or in the freezer for up to 10-12 months. See detailed storage instructions above.

How to Use: See food pairing inspiration above to enjoy with your caramelized mushrooms!

Nutrition

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Caramelized mushrooms are the perfect addition to meals. You can make them in the skillet or air fryer!

Customizable Stuffed Dates

January 8, 2022 by Mackenzie Burgess, RDN 2 Comments

Looking for a sweet snack that comes together in less than 5 minutes? Try these healthy vegan stuffed dates filled with any nut butter and toppings of your choice. Perfect for an energizing snack or party appetizer.

Are dates healthy for you?

Dates are one of my favorite sweet treats. I love to add them to everything from banana bread to salted caramel energy bites. Not only are they delicious but they are also packed with important nutrients like fiber, potassium, and magnesium.

The American Heart Association's recommendation for added sugar is no more than 25 grams per day for women, and no more than 36 grams per day for men. That does not mean we should cut all sugar out of our diet, but instead we should enjoy it in moderation.

Dates are classified as a fruit, naturally containing fructose. This means they do not contain any added sugar, but rather are naturally sweetened by this fructose. Dates are a great option for those wanting a sweet treat minus the added sugar.

For two stuffed dates, this recipe packs in 4 grams of protein and 3 grams of fiber. This means it's a great snack to fuel your day or a healthier party appetizer option.

How do you make stuffed dates?

These 3 ingredient stuffed dates are super simple to make.

First, cut your dates in half with a lengthwise slit. I like to buy pitted dates but you can simply remove the pits if needed.
Then, spoon in your nut butter. Use just enough to fill the dates without overflowing.
Finally, add any toppings of your choice over top. I like to use a bunch of different toppings to have a fun variety.

Customize it your way

My recipes are focused on customizing with ingredients of your choice. This means you can use any ingredients you already have on hand or any of your favorites.

You can choose any nut butter of your choice. Try peanut butter, almond butter, cashew butter, or walnut butter. Nut free? No problem! Use a seed butter like watermelon seed butter, pumpkin seed butter, or sunflower seed butter.

You can also choose any toppings of your choice. Mix it up with a variety of different toppings. Try pomegranate seeds, cocoa nibs, mini chocolate chips, coconut flakes, chopped nuts, or seeds.

Looking for more personalized recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Is this recipe vegan?

This recipe is 100% vegan friendly. If you are using chocolate chips over the top and want this recipe to be completely plant-based, just be sure to use vegan friendly chocolate chips.

What are your favorite toppings to add over these nut butter stuffed dates?

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4.72 from 7 votes

Nut Butter Stuffed Dates

These customizable stuffed dates are filled with any nut butter and toppings of your choice. Perfect for an energizing snack or cute party appetizer!

Prep Time5

Total Time5

Course: Snack Choices

Keyword: dates, dessert, easy, party snack, snack, vegan

Servings: date

Calories: 70kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

1 Medjool date, pitted
1 teaspoon nut butter of your choice (peanut butter, almond butter, cashew butter, etc. You can even use a seed butter if you are nut free)
1 teaspoon toppings of your choice (pomegranate seeds, cocoa nibs, mini chocolate chips, coconut flakes, chopped nuts or seeds, etc.)

Get Recipe Ingredients

Instructions

Use a knife to cut your date with a lengthwise slit on one side. (Be sure to not cut through the other side.)
Spoon your nut or seed butter into the halved date.
Press toppings of your choice over the top.
Repeat to create as many dates as you'd like!

Nutrition

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5 Tips to Improve Your Kitchen Confidence

July 3, 2021 by Mackenzie Burgess, RDN Leave a Comment

So you want to improve your confidence in the kitchen? Big kudos to you-it's such an important skill! Becoming more comfortable in the kitchen makes cooking more enjoyable and may help improve your overall health with more homemade meals. In this post, you'll learn 5 simple cooking tips to build up your kitchen confidence.

This post was first published on June 2, 2021. It was updated on July 12, 2023.

What is kitchen confidence?

Kitchen confidence is all about feeling comfortable and well-equipped in the act of cooking and preparing recipes. It allows you to go from thinking, "I have no idea what I'm doing or making..." to "Time for dinner? I got this!"

Why is it important?

Feeling this type of confidence in the kitchen is important for a number of reasons.

Of course, it makes cooking more enjoyable
Makes for faster and easier meal prep amidst your busy schedule
Allows you to be more present and at ease with your loved ones around mealtime
Can improve your health with the ability to create nutritious, homemade meals

Learn about 5 cooking tips:

Gain confidence by planning and prepping ingredients

Top tips for gaining kitchen confidence

Trust me, this is a skill that takes time and practice to develop. But no matter where you are in your journey-it's never too late to build this cooking confidence. Let's talk through 5 actionable tips to try.

1. Start with easy recipes

If you're new to cooking or categorize yourself as a "terrible cook", then trying to tackle a complicated dish like beef wellington or ratatouille probably isn't the best option. Instead, start with easy recipes using simple ingredients you're familiar with.

Look for recipes that contain 10 ingredients or less, require little to no prep work, and have easy to understand instructions. This might be sheet pan dinners, one pot pasta, or a fool-proof jam.

Lucky for you, I am the queen of simple meals and snacks. Here's some recipes to try out:

Sheet Pan Jambalaya–an easy meal to start out with

2. Learn kitchen hacks

Kitchen hacks are fun tricks that save you time and energy. They range from cutting tips-to ways to make foods last longer-to easier ways to handle vegetables. You can pick some of these hacks up from TikTok, YouTube, or Instagram (I post weekly kitchen hacks on my account!)

Here are some of my top tricks to try:

Storing Avocados - Once you cut open an avocado, it starts to brown. You can slow down the browning by storing in water, squeezing over lemon juice, or brushing with a bit of oil.
Peeling Ginger - You can actually peel ginger with a spoon. This helps reduce waste and it's much easier.
Making Herbs Last Longer - Rather than keeping herbs in a plastic bag, store them upright in water to allow them to last longer and reduce waste.

Close up of half peeled ginger and a gold spoon

3. Practice knife skills

When I work with clients in the kitchen, the #1 thing people are most intimidated by is knife skills. The worry of ruining a dish; the confusion on how to chop different types of vegetables; or the fear of cutting yourself. Can you relate?

Knives are the main tool allowing us to break down fruits, vegetables, and proteins for tasty recipes. Yet at the same time, if we are not confident in our knife skills-there is a greater risk for mistakes.

Knife skills are best when learned hands-on with someone who has been trained. For example, I am a dietitian certified in culinary nutrition education. In my Coaching + Cooking program, knife skills are a foundational topic I teach right away. (No more scrambling through random YouTube videos!)

Here are some brief tips to get you started:

Be sure your knife is sharp-this allows it to cut right through the ingredient and not slip
Hold the knife with a firm grip at the base
When cutting an ingredient, form your guiding hand into a "bear claw" to avoid your fingers being exposed to the blade (like pictured below)

4. Prep ingredients ahead of time

There's a term in the culinary world called, "mise en place" meaning "everything in its place". This is the idea that before you start a recipe, all ingredients are prepped, measured out, and ready to be used in the recipe.

This is extremely helpful to do for a number of reasons:

It allows you to focus solely on the recipe instructions and feel more confident when cooking the recipe
It's less likely the recipe will "flop" because you aren't scrambling to measure out ingredients while something else is cooking
It allows mealtime to feel less overwhelming and go by quicker at the end of your busy day

Colorful ingredients measured out in small white bowls

5. Take my virtual Coaching + Cooking program

As much as it's helpful to read articles and watch videos, the best way to gain kitchen confidence is through hands-on practice. That's why I created my "Coaching + Cooking" program-made for busy professionals and beginner cooks just like yourself.

In this program, we meet through virtual nutrition coaching sessions followed by one-on-one virtual cooking classes. This approach allows me to learn more about your health goals, budget, and dietary preferences so I can create recipes personalized specifically for you.

Book a FREE discovery call to see how this program can help skyrocket your kitchen confidence in just 3 months.

Click here to learn more and book a free discovery call!

Seriously, if you're even the slightest bit interested (which you must be if you've found this post 😉) then sign up for a free call. There's absolutely no pressure to buy. I'd just love to connect and learn more about you and your goals.

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Chickpea Edamame Salad

April 7, 2021 by Mackenzie Burgess, RDN 5 Comments

This Chickpea Edamame Salad is the perfect light side dish or lunch to enjoy during the warmer months! The colorful ingredients in this rainbow quinoa salad pack in tons of health benefits. This recipe is vegan and gluten-free as well.

What is edamame?

Edamame is simply an immature soybean. It's a great source of plant based protein and dietary fiber. One cup of shelled edamame provides about 20 grams of protein.

You can typically find edamame in the frozen section of the store. You can find it in the pod or shelled. To save time and prep work, I recommend buying it pre-shelled. This is often labeled as "mukimame" or "shelled edamame".

How to cook edamame in microwave

For this recipe, you'll need 1 cup of shelled edamame. I like to buy steamable bags you can simply microwave in the bag to cook. However, since these bags contain more than 1 cup of edamame, you may want to take out just 1 cup and throw the remaining frozen edamame back in the freezer. Extra edamame is perfect to add to power bowls or leafy green salads later on.

For this recipe, my favorite way to quickly cook shelled edamame is to add it to a microwave-safe bowl and completely cover the edamame with water. Then microwave for 3-5 minutes until the water starts to simmer. From there, use a colander to strain out the cooked edamame.

If you don't want to microwave it, you can also place shelled edamame in a steamer or pan with some water to simmer for 5-10 minutes.

What ingredients do you need for this rainbow salad? Is it healthy?

As a dietitian, I'm always telling people to "eat the rainbow". That's because all the different colors in plant foods represent different nutrients that help keep us healthy. This salad is especially great because it includes the whole color spectrum.

Here are the colorful ingredients you'll need + various health benefits of each:

Colorful ingredients on top of white marble background

Bell peppers - Peppers come in all different colors and contain a nutrient called lycopene, which can help protect our cells from damage.
Carrots - Carrots contain Beta-carotene which is converted to Vitamin A in the body. Vitamin A is important for vision and keeping our immune system strong
Edamame - Edamame actually contains more folate and vitamin K than mature soybeans.
Blueberries - Blueberries are rich in anthocyanin which provide anti-inflammatory effects.
Quinoa - Quinoa is high in a phytonutrient called quercetin, which studies have shown to help improve blood pressure and blood sugar.
Chickpeas - Chickpeas are high in plant-based protein and fiber, allowing us to feel satisfied for longer.

How do you make chickpea edamame salad?

This recipe is as simple as prepping your ingredients and combining them all together in a bowl.

First, prepare your quinoa and edamame. If you don't have any cooked quinoa already prepared, you'll need to either cook or buy some. I often like to cheat and buy pre-cooked quinoa at the store or thaw out some I previously batch cooked and froze. For the edamame, I like to buy steamable bags you can simply microwave to cook.
Chop up your vegetables. Everything will be diced into similar bite-sized pieces.
Then, mix it all together. Add your chopped vegetables, edamame, blueberries, quinoa, and chickpeas in a large bowl. Use a spoon or tongs to combine everything.
Next, pour over the dressing. The dressing is a basic vinaigrette that adds some light creaminess to this salad. Shake it up in a mason jar before tossing with the other ingredients.
Finally, garnish with fresh herbs. Once everything is mixed, I like to sprinkle over fresh herbs for an extra pop of flavor.

Customize it your way

Like all of my other recipes, this chickpea edamame salad is completely customizable. For the vinegar, feel free to use whichever one you like best or have in your pantry. I typically use balsamic vinegar but you can also use everything from champagne vinegar to rosé vinegar.

Berries are perfect to enjoy in the warmer months when they are in season. If you don't have any blueberries lying around, you could use another berry like blackberries or raspberries.

For the fresh herbs on top, customize with any you have on hand or are growing in your garden, I love to sprinkle on everything from fresh mint to basil.

Looking for more customizable recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Can I make chickpea edamame salad ahead of time?

You can definitely make this salad recipe ahead of time and store it in the fridge until you are ready to serve. It's also the perfect option to meal prep and eat throughout the week. This chickpea edamame salad will last for up to 5 days in an airtight container in the fridge.

Print Recipe

4.36 from 28 votes

Chickpea Edamame Salad

The perfect light side dish or lunch to enjoy during the warmer months. The colorful ingredients in this rainbow salad pack in tons of health benefits too!

Prep Time10

Additional Time10

Total Time20

Course: Appetizer & Side Dish Choices

Cuisine: Asian

Keyword: chickpeas, edamame, quinoa, rainbow, salad, side dish, summer

Servings: servings

Calories: 260kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Edamame Salad:

½ cup red pepper, diced
½ cup shredded carrots
½ cup yellow pepper, diced
1 cup shelled edamame, cooked
½ cup blueberries
1 cup quinoa, cooked
1 - 15 ounce can chickpeas, drained and rinsed

Dressing:

¼ cup olive oil
2 tablespoons vinegar of your choice (balsamic vinegar, red wine vinegar, champagne vinegar, rosé vinegar, honey apple vinegar, or apple cider vinegar)
1 tablespoon maple syrup
1 teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon fresh ground black pepper

Garnish:

Chopped fresh herbs of your choice (mint, basil, thyme, or cilantro)

Get Recipe Ingredients

Instructions

In a large bowl, mix all edamame salad ingredients together until combined.
In a small bowl or mason jar, whisk or shake all dressing ingredients until smooth.
Pour dressing over edamame salad and mix until everything is lightly coated.
Garnish with fresh herbs, if desired. Let chill in the fridge for 10 minutes and serve cold.
Store any leftovers in an airtight container in the fridge for up to 5 days.

Video

Nutrition

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This Chickpea Edamame Salad is the perfect light side dish or lunch. The colorful ingredients in this rainbow salad pack in tons of health benefits. Vegan and gluten free too! #SummerSalad #Edamame #PlantBased #CheerfulChoices

Air Fryer Roasted Chickpeas

February 4, 2021 by Mackenzie Burgess, RDN 1 Comment

Looking for the easiest air fried chickpeas? You've come to right place. Whip up these easy roasted chickpeas in just 12 minutes. Plus, you get to customize and choose what spices or seasonings you like best. Add Air Fryer Roasted Chickpeas to soups, salads, or enjoy as a healthy snack.

Crispy chickpeas in a gold air fryer basket

First off, is this just another roasted chickpeas recipe?

There are tons of roasted chickpeas recipes out there-it's hard to know which one to pick. Instead, use this customizable recipe template to make your own roasted chickpeas with your favorite seasoning and spices. This recipe is also unique because it's done in just 12 minutes by using the air fryer!

How do you make roast chickpeas in the air fryer?

When I first experimented with roasted chickpeas in the air fryer, I was SO stoked. It gives such a satisfying crunch and it's way faster to make in the air fryer rather than in the oven.

First, drain, rinse, and dry your chickpeas. Make sure to let your chickpeas air dry or pack dry with a towel. This is an important step because excess water will make the chickpeas less crunchy.
Then, mix your chickpeas, oil, and spices together. You get to choose any spices of your choice.
Finally, throw them in your 390ºF pre-heated air fryer and cook for 12 minutes or until they reach the level of crunch you like.

As a note, you can definitely roast these chickpeas in the oven too. It'll just take a lot longer. If you are roasting chickpeas in the oven, follow the same steps but bake at 400ºF for 30-40 minutes.

Customize this recipe template your way

Like most of my other recipes, these roasted chickpeas are completely customizable. You get to choose 1 tablespoon of spices or seasonings of your choice. Experiment with different types of spices and see which one is your favorite. Here are some ideas to get your started:

Italian Seasoning
Smoked Paprika
Yellow Curry Powder
Everything Bagel Seasoning - as pictured here
Nutritional Yeast
Za'atar Seasoning
Taco Seasoning
You could even go sweet and use Cinnamon, Nutmeg, or Pumpkin Pie Spice

Looking for more customizable recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

Roasted air fried chickpeas added over homemade hummus

What are some different ways to use air fried chickpeas?

I love to add roasting chickpeas to lots of different dishes. Try adding them over...

Couscous bowls
Salads
Soups
Avocado halves
Hummus
Air fried chickpeas also make a great savory snack as is!

Looking for other healthy chickpea recipes? Check out these 10 plant-based meals featuring chickpeas as the star.

Close up of roasted chickpeas in a white bowl

Print Recipe

4.67 from 3 votes

Air Fryer Roasted Chickpeas

Whip up air fried chickpeas (also known as garbanzo beans) in just a few minutes. Plus, you get to customize and choose what spices or seasonings you like best. Add these Air Fryer Roasted Chickpeas to soups, salads, or enjoy as a healthy snack!

Prep Time3

Cook Time12

Total Time15

Course: Snack Choices

Cuisine: Mediterranean

Keyword: air fried chickpeas, chickpeas, easy snack, roasted chickpeas

Servings: servings

Calories: 90kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 - 15 ounce can chickpeas (also known as garbanzo beans)
1 tablespoon oil of your choice (olive oil, avocado oil, grapeseed oil, or canola oil)
1 tablespoon spices of your choice (Italian seasoning, smoked paprika, curry powder, everything bagel, nutritional yeast, za'atar seasoning, taco seasoning, etc.)
Salt, to taste

Get Recipe Ingredients

Instructions

Preheat air fryer to 400º Fahrenheit/200º Celsius.
In a bowl, stir together chickpeas, oil, spices, and salt until completely coated.
Add seasoned chickpeas to air fryer and cook for 12 minutes or until they reach desired crispiness. Shake the basket halfway through to ensure even cooking.
Store chickpeas in a loosely covered container for up to 1 week. If you notice leftover chickpeas losing their crunch, simply reheat in the airfryer for 1-2 minutes.

Notes

Don't have an air fryer? Instead, roast in the oven at 400 degrees for 30-40 minutes until golden and crispy.

Nutrition

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Close up of air fried chickpeas in an air fryer basket from cheerfulchoices.com

Customizable TikTok Wraps

January 23, 2021 by Mackenzie Burgess, RDN 3 Comments

Want to try making your own TikTok wraps? Take a look at this guide for creating a completely customizable tortilla wrap! Featuring a delicious and balanced combination of lean protein, vegetables, sauce, and cheese. Learn how to make this tortilla hack in a matter of minutes.

Want to try making your own TikTok wraps? Take a look at this guide to creating a completely customizable wrap! Healthy and easy.

What is a "TikTok Wrap" or "Tortilla Hack"?

The beloved #WrapHack videos have been trending across TikTok recently. And I am all for it! On social media, these wraps are referred to as TikTok Wraps, Wrap Hack, or Tortilla Hack. This easy wrap combines a delicious combination of ingredients like lean protein, vegetables, sauce, and cheese. These different ingredients are placed into four different corners of the tortilla which is then folded together, grilled, and enjoyed warm. It's like an elegant and easy quesadilla.

How do I make these trending tortilla wraps?

This wrap hack is so easy to make and come out tasty every time. Follow this step-by-step guide for making your own healthy TikTok wrap.

First, prepare your tortilla. Using a knife, cut a slit from the center point of the tortilla down to the bottom edge of your tortilla
Then, add your ingredients into each corner. Don't over stuff your tortilla or this will make folding more difficult and the ingredients will spill out the sides.
Fold the tortilla one corner at a time. Watch the video below to see how this is done.
Grill to golden brown perfection. You can use a panini maker, waffle press, air fryer, or just a pan and spatula. If using an air fryer, spray each side of the wrap with cooking spray and air fry at 350 for about 4-6 minutes.

What ingredients should I use to fill my Tiktok wraps?

I love these tortilla wraps because they are completely customizable. Like my other recipes, you can fill them with ingredients of your choice.

For the sauce or spread try: pesto, salsa, guacamole, hummus, mayonnaise, tomato sauce, lite salad dressing, or your favorite.
For the vegetables try: sliced peppers, spinach, romaine lettuce, mushrooms, roasted red peppers, or your favorite.
For the cooked protein try: chicken, bacon, lunch meat, pepperoni, prosciutto, eggs, beans, tofu, tempeh, or your favorite.
For the cheese try: cheddar, provolone, mozzarella, parmesan, cream cheese, vegan cheese, or your favorite.

This is the perfect recipe to use up any bits of ingredients lying around your fridge. Put them all together and you have wrap perfection!

Looking for more personalized recipes made for you and your health goals? Click here to learn more about my coaching + cooking program.

What are some good flavor combos?

You can get as creative as possible with these TikTok wraps. Take your favorite dishes like egg scrambles or cheese pizza and transform them wrap-style.

Still not sure what to choose? Here are some flavor combination ideas to get you started:

Pesto Chicken Wrap (as pictured)-pesto, roasted red peppers and spinach, chicken, and mozzarella cheese
Plant-Based BLT-vegan mayo, tomato and lettuce, tofu bacon, vegan smoke provolone
Beef Taco Wrap-guacamole, romaine lettuce, ground beef, cheddar cheese
Lunch Sandwich Wrap-mayonnaise, lunch meat, tomato and lettuce, sliced cheese
Pizza Wrap-tomato sauce, sliced peppers, pepperoni, mozzarella cheese
Breakfast Wrap-avocado spread, sliced peppers, scrambled eggs, cheddar cheese

Is this recipe good for meal prep?

You can make these wraps ahead of time and have them for a ready-to-go meal. As they sit they won't be quite as crunchy, but you can always reheat it in a toaster oven. Looking for other meal prep recipes? Check out these other favorites.

Mix and Match Power Bowls
Egg White Frittata with vegetables of your choice
Customizable Veggie Burgers
Meal Prep Breakfast Burritos

Print Recipe

5 from 8 votes

TikTok Wraps

Create your own completely customizable Tiktok wrap hack! Featuring a delicious and healthy combination of lean protein, vegetables, sauce, and cheese.

Prep Time5

Cook Time5

Total Time10

Course: Main Dish Choices

Cuisine: American

Keyword: meal prep, tiktok, tortilla, wrap hack

Servings: wrap

Calories: 380kcal

Author: Mackenzie Burgess, RDN

Equipment

Panini Press

Ingredients

1 large 10-inch flour tortilla or whole wheat flour tortilla
1-2 tablespoons sauce or spread of your choice (pesto, salsa, guacamole, hummus, mayonnaise, tomato sauce, lite salad dressing, etc.)
½ cup vegetables of your choice (sliced peppers, spinach, romaine lettuce, mushrooms, roasted red peppers, etc.)
½ cup cooked protein of your choice (chicken, bacon, lunch meat, pepperoni, prosciutto, eggs, beans, tofu, tempeh, etc.)
¼ cup cheese of your choice (cheddar, provolone, mozzarella, parmesan, cream cheese, vegan cheese, etc.)

Get Recipe Ingredients

Instructions

Start by cutting a slit from the center point of the tortilla down to the bottom edge of your tortilla.
First, evenly spoon sauce or spread on the lower left corner of the tortilla.
Next, add vegetables to the top left corner of the tortilla.
Then, add protein to the top right corner of the tortilla.
Finally, add cheese lower right corner of the tortilla.
Fold your tortilla: Start with the bottom left corner and fold it up over the top left, then fold it over the top right, and finally, fold it down over the bottom right.
Using a lightly greased panini press or pan, cook each side of the wrap for 2-3 minutes until golden brown and cheese is melted. (If using an airfryer, spray each side of the wrap with cooking spray and air fry at 350 for about 4-6 minutes until golden brown.)

Video

Notes

Need flavor combination ideas for your wrap?

Pesto Chicken Wrap (as pictured)-pesto, roasted red peppers and spinach, chicken, and mozzarella cheese
Plant-Based BLT-Vegan mayo, tomato and lettuce, tofu bacon, vegan smoke provolone
Beef Taco Wrap-guacamole, romaine lettuce, ground beef or black beans, cheddar cheese
Lunch Sandwich Wrap-mayonnaise, lunch meat, tomato and lettuce, sliced cheese
Pizza Wrap-tomato sauce, sliced peppers, pepperoni, mozzarella cheese
Breakfast Wrap-avocado spread, sliced peppers, scrambled eggs, cheddar cheese

Nutrition

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Customizable Dark Chocolate Avocado Truffles

November 13, 2020 by Mackenzie Burgess, RDN 6 Comments

These dark chocolate avocado truffles are completely customizable and call for just 3 ingredients. Plus, they are ready to go in just under 20 minutes with no baking involved! Perfect to bring to your next party or add to your holiday dessert table.

These 3-ingredient dark chocolate avocado truffles are completely customizable and take under 20 minutes to make. Perfect to bring to your next party or add to your holiday dessert table. #vegan #glutenfree #healthydessert #holiday #CheerfulChoices

How do I make these 3-ingredient avocado truffles?

I love this no-bake recipe because it is so simple to whip up and chances are you already have all of the ingredients you need on hand.

First, melt the chocolate

Melt any kind of dark chocolate bar or chocolate chips until smooth. You can use a microwave or create your own double broiler by placing a glass bowl with the chocolate over a pan of hot (not boiling) water to melt the chocolate.

Then, add in the avocado

You'll want to mash your avocado with a fork until it reaches a pureed consistency. There should be little to no clumps. You can also use a food processor if you prefer. The key to creating the avocado puree is buying ripe to overripe avocados. When you buy them, they should feel very soft to the touch. Sometimes you can even snag discounted overripe avocados.

Once it's mashed, add it into the melted chocolate and stir until everything is completely combined.

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Finally, coat your avocado truffles

After making the chocolate mixture, freeze for 10 minutes or until it has thickened into a rollable consistency. Then, simply scoop the chocolate into balls and roll in any coating of your choice.

Are these truffles healthy?

Since the main ingredient in these truffles is chocolate, it's still a sweet treat to be enjoyed in moderation. However, these avocado truffles are definitely a healthier dessert option.

Small amounts of dark chocolate in the diet has been linked to positive health effects like lower blood pressure, improved cholesterol, and anti-inflammatory effects.

This truffles recipe also calls for avocados instead of the traditional heavy cream. Avocados are a great source of healthy fats and other nutrients. I love using avocados in everything from sheet pan dinners to burgers to smoothies.

Customize it your way

My recipes always call for ingredients "of your choice". In this recipe, you get to choose what chocolate and coating to use.

Play around with different kinds of dark chocolate bars or chocolate chips. Some of my favorite bars include caramel sea salt, cranberry almond, peanut butter delight, or plain dark chocolate. To make it vegan, use vegan-friendly dark chocolate.

For the coating, you can use pretty much anything you have on hand or love. I like to use a variety of coatings so everyone can choose their favorite! Try everything from cocoa powder to matcha to shredded coconut.

You can also roll these truffles in gingerbread spice mix coating. You can buy premade spice mix online or make your own by simply mixing equal parts cinnamon, nutmeg, cloves, ginger, and brown sugar. If you want to get even fancier, you can drizzle the tops of the truffles with a bit of melted white chocolate.

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Perfect for the holidays

These 3-ingredient customizable avocado truffles are a great holiday-ready dessert. You can make them ahead of time and have them ready to go for your next party. If you have extras, simply freeze and pull out when you have a sweet tooth.

Looking for more avocado recipes?

Avocados provide a creamy, satisfying element to recipes that you just can't beat. Here are some other ways to use this beloved ingredient:

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Print Recipe

4.47 from 52 votes

Customizable Dark Chocolate Avocado Truffles

Prep Time10

Inactive Time10

Total Time20

Keyword: avocado, easy, healthy dessert, holiday, no bake, truffles

Servings: - 1 inch truffles

Calories: 100kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

1 cup dark chocolate chips or 2 - 3.5 oz dark chocolate bars of your choice, chopped
1 small ripe to overripe avocado, mashed into a puree*
2 tablespoons coating of your choice (cocoa powder, shredded coconut, freeze dried strawberries, matcha powder, protein powder, sprinkles, gingerbread spice mix, cocoa nibs, finely chopped nuts, etc.)

Get Recipe Ingredients

Instructions

Microwave chocolate for 30 second increments, stirring in between until melted. Alternatively, you can place a glass bowl with the chocolate over a pan of hot (not boiling) water to melt the chocolate.
Add mashed avocado into melted chocolate and stir until fully incorporated. Freeze the mixture for 10 minutes. Once mixture has thickened into a rollable consistency, use a spoon to scoop out chocolate and roll into one inch balls.
Place coating of your choice in a small bowl and roll truffles to coat. Store truffles in fridge for up to four days or freezer for up to one month.

Video

https://www.instagram.com/reel/CHyU-tLH1Yb/

Notes

*I typically just use a fork to mash the avocado, but you can also use a food processor to get that pureed consistency. Either way, be sure to buy ripe to overripe avocados to make sure they mash up well.

Nutrition

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Tuna Salad Sandwich

February 25, 2026 by Mackenzie Burgess, RDN Leave a Comment

This Tuna Salad Sandwich is perfect for picnics, a delicious lunch, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.

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Why You'll Love This Recipe

This Tuna Salad Sandwich is a light, refreshing take on the lunchtime classic. Here's why it's going straight into your regular rotation:

Lightning-fast: Ready in 10 minutes with no cooking required-perfect for busy weekdays
Protein-rich: Each serving packs over 20 grams of protein to keep you satisfied and fueled
Budget-friendly: Canned tuna is one of the most affordable proteins, making this an economical lunch option

Tuna salad sandwich mixture on different bases: bread, lettuce, crackers, wrap.

What is a tuna salad sandwich?

A tuna salad sandwich is a classic deli-style sandwich made with flaked tuna mixed with mayo or a creamy dressing, plus crunchy vegetables and seasonings. It's been a lunchbox staple for generations because it's simple, satisfying, and endlessly customizable.

This version lightens things up by using a combination of avocado and Greek yogurt alongside just a little mayo. You still get that rich, creamy texture you're craving, but with added nutrients, healthy fats, and extra protein. It's the kind of upgrade that makes this childhood favorite even better as an adult.

Ingredients

Here's what you need to make this delicious tuna salad:

Tuna - Look for canned tuna in water (not oil) for a leaner option. Chunk light tuna or albacore both work great. Drain it well and flake it with a fork.
Avocado - Choose one that's slightly soft when gently squeezed. The avocado adds creaminess and heart-healthy monounsaturated fats.
Light mayonnaise or plain Greek yogurt - Greek yogurt adds extra protein and probiotics with a tangy flavor. If you prefer classic mayo, that works too.
Add-ins, chopped small - Celery is a classic for crunch. Red onion adds a sharp bite. Dill pickles or relish bring briny flavor. Diced bell pepper adds sweetness and color.
Fresh herbs, chopped - Dill is traditional with tuna and tastes amazing. Parsley keeps it light and fresh. Chives add a mild onion flavor.
Lemon or lime juice - Brightens the flavors and adds a fresh, zesty note.
Sea salt and black pepper - Adjust to taste.
Optional: Dijon mustard - Adds a subtle tang and depth of flavor.
Bread or base of your choice - Feel free to use what's already in your pantry. Serve on classic white or whole wheat bread, croissants, bagels, or wraps. You can also use lettuce leaves to create lettuce cups too!

Ask the Dietitian: Is tuna healthy?

Yes! Tuna is one of my favorite protein sources to recommend, and this tuna salad is a lighter option while still being nutrient-dense.

Excellent source of lean protein: Tuna provides about 20-25 grams of protein per 3-ounce serving with minimal fat (especially when packed in water). Research shows that adequate protein intake supports muscle maintenance, satiety, and overall health.
Rich in omega-3 fatty acids: Tuna contains EPA and DHA, the omega-3 fats your body needs for heart and brain health. Studies demonstrate that omega-3 fatty acids from fish consumption are associated with reduced cardiovascular disease risk and improved cognitive function.

learn more about our dietitian-led coaching + cooking program

Customize it your way

Like all of my recipes, this Tuna Salad Sandwich is completely customizable. Choose what add-ins work best for you.

Crunchy add-ins of your choice: Celery, red onion, shallots, sweet pickle relish, diced bell peppers, or cucumbers
Sweeter add-ins of your choice: Halved grapes, sweet pickle relish, diced apples, or dried cranberries
Nutty add-ins of your choice: Sliced almonds, chopped pecans, or sunflower seeds

Crunchy add-ins of choice in bowls: apple, celery, walnuts

How to make Tuna Salad Sandwich

This might be the easiest lunch recipe you'll ever make. Here's how to do it:

1. Drain and flake the tuna

Open your cans of tuna and drain them really well-press down with a fork to squeeze out as much liquid as possible. You don't want watery tuna salad! Transfer the drained tuna to a medium bowl and use a fork to flake it into smaller pieces. Breaking it up now makes it easier to mix everything together evenly.

2. Mash in the avocado

Add your peeled and pitted avocado to the bowl with the tuna. Using a fork, mash the avocado and tuna together until combined but still slightly chunky. The avocado will create a creamy base while adding healthy fats. Don't worry if it's not perfectly smooth-you want some texture.

3. Add the creamy ingredients

Stir in your mayonnaise or Greek yogurt (or a combination of both). This is where your tuna salad gets that classic creamy, spreadable consistency. Mix it in thoroughly so everything is well coated.

4. Mix in add-ins and seasonings

Add your chopped vegetables (like celery and red onion), fresh herbs, lemon juice, salt, pepper, and any optional seasonings like Dijon mustard. Stir everything together until well combined. All those little bits of crunch and flavor should be evenly distributed throughout.

5. Taste and adjust

Give it a taste! Does it need more salt? Another squeeze of lemon? More herbs? Adjust the seasonings to make it exactly how you like it. Tuna can handle bold flavors, so don't be shy.

6. Serve it up

Spread your tuna salad onto your favorite bread and top with crisp lettuce, juicy tomato slices, and any other toppings you love. Close up your sandwich and enjoy! You can also serve it in a wrap, on crackers, or over a bed of greens for a lighter meal.

Troubleshooting Tips

Too fishy-tasting? Add an extra squeeze of lemon juice or a teaspoon of Dijon mustard to balance the flavor. Fresh herbs also help brighten it up.
Too dry? Add another tablespoon of Greek yogurt or mayo, or a splash of lemon juice to make it creamier.
Too bland? Don't forget the salt! Tuna needs proper seasoning. Also try adding pickles, capers, or a dash of Old Bay seasoning for more flavor.

Pairing

This Tuna Salad Sandwich is delicious with a handful of chips, fresh fruit, or a simple side salad.

These are a few of my other favorite dishes to serve with this sandwich:

Scaling

This recipe makes 4 servings, but it's super easy to scale up or down. For meal prep, double or triple the batch-just multiply all ingredients accordingly and mix in a larger bowl. The tuna salad actually gets better after sitting in the fridge for a few hours as the flavors meld together, so it's perfect for making ahead.

If you're just making lunch for one, cut the recipe in half or even into quarters. One can of tuna typically makes about 1-2 servings.

Storage & Meal Prep Tips

Store your tuna salad in an airtight container in the refrigerator for up to 4 days. The lemon juice helps keep the avocado from browning too much, but you might see a little discoloration on top-that's totally normal and safe. Just stir it back in before serving.

For the best texture, store the tuna salad mixture separately from your bread or wraps. Assemble your sandwich right before eating to avoid sogginess. If you're meal-prepping, portion the tuna salad into individual containers and pack bread, crackers, or lettuce cups separately.

I don't recommend freezing tuna salad, as the texture of the mayonnaise, yogurt, and vegetables doesn't hold up well after thawing.

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Tuna Salad Sandwich

This Tuna Salad Sandwich is perfect for picnics, camping, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.

Prep Time15

Total Time15

Course: High Protein Choices, Main Dish Choices, meal prep

Cuisine: American

Servings: servings (½ cup per serving)

Calories: 203kcal

Author: Mackenzie Burgess, RDN

Ingredients

Salad Ingredients:

2 cups tuna, about 4 of the 5 ounce cans
1 small ripe avocado, seeded and peeled*
¼ cup light mayonnaise or plain Greek yogurt
¾ cup to 1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, grapes, apples, sliced almonds, pecans, dried cranberries, shallots, relish, etc.)
2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
1 tablespoon lemon or lime juice
½ teaspoon sea salt
¼ teaspoon ground black pepper

Base of your choice:

Whole grain toast
Croissants
Bagels or bagel thins
Crackers or crispbread
Pita
Tortilla wrap
Lettuce cups or leafy greens
Stuffed into bell peppers halves
Over tomato slices

Get Recipe Ingredients

Instructions

In a medium bowl, mash together avocado and tuna with a fork or potato masher until combined and slightly chunky.
Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
Taste and adjust seasonings as needed.
Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
Store salad leftovers in an airtight container in the fridge for up to 4 days.

Notes

*Avocado Note: If skipping the avocado, substitute it with an additional ¼ cup mayonnaise or plain Greek yogurt (for a total of ½ cup mayo or yogurt).

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for Greek yogurt, cucumbers, and dill. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

Other Meal Prep Recipes

Looking for other recipes like this? Try these:

Egg Salad Sandwich

February 25, 2026 by Mackenzie Burgess, RDN Leave a Comment

This Egg Salad Sandwich is perfect for picnics, camping, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with add-ins like celery, peppers, or herbs.

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Why You'll Love This Recipe

This Egg Salad Sandwich is a creamy, classic lunch that comes together quickly and easily. Here's why it's going to become a regular in your meal rotation:

Budget-friendly: Eggs are one of the most affordable protein sources, making this perfect for feeding your family on a budget
Ready in 30 minutes: From boiling eggs to eating, you'll have lunch on the table in less than half an hour
High in protein: Each serving provides about 15 grams of protein to keep you full and satisfied

What is an egg salad sandwich?

An egg salad sandwich is a classic American comfort food made with chopped hard-boiled eggs mixed with a creamy dressing, seasonings, and often crunchy vegetables like celery or onion. It's the kind of nostalgic lunch that reminds you of childhood picnics and simple pleasures.

This version keeps all the classic flavors you love while making it a bit lighter and more nutritious. By using avocado and Greek yogurt alongside a touch of mayo, you get that rich, creamy texture with added nutrients, healthy fats, and extra protein. It's comfort food that actually makes you feel good.

Ingredients

Here's everything you need to make this delicious egg salad:

Hard-boiled eggs - These are the star of the show! Look for fresh eggs (check the date on the carton). Slightly older eggs are actually easier to peel after boiling.
Avocado - Choose one that yields slightly to gentle pressure. The avocado creates a creamy base and adds heart-healthy fats.
Light mayonnaise or plain Greek yogurt - Greek yogurt adds extra protein and a tangy flavor that works beautifully with eggs. You can also use half mayo and half yogurt.
Add-ins, chopped small - Celery is classic for crunch. Red onion or chives add sharpness. Diced cucumber adds freshness. Dill pickles bring tangy, briny flavor.
Fresh herbs, chopped - Dill is traditional and amazing with eggs. Chives add mild onion flavor. Parsley keeps it fresh and bright.
Lemon or lime juice - Brightens all the flavors and helps prevent browning.
Sea salt and black pepper - Essential for bringing out the flavors.
Optional: Dijon mustard - Adds a subtle tang and classic egg salad flavor.
Optional: Paprika - A light sprinkle on top adds color and mild spice.
Bread or base of your choice - White bread, whole wheat, croissants, bagels, crackers, or lettuce cups all work wonderfully.

Ask the Dietitian: Are eggs healthy?

Yes! Eggs are one of the most nutritious foods you can eat, and they're a staple in my own diet. This egg salad is a great way to enjoy them.

Complete protein source: One large egg contains about 6 grams of high-quality protein with all nine essential amino acids. Research shows that eggs are one of the best protein sources for supporting muscle synthesis and satiety.
Rich in choline and essential nutrients: Eggs are one of the best dietary sources of choline, providing over 100mg per egg. Choline is essential for brain health, memory, and metabolism, and studies indicate that adequate choline intake is particularly important during pregnancy for fetal brain development.

learn more about our dietitian-led coaching + cooking program

Customize it your way

Like all of my recipes, this Egg Salad Sandwich is completely customizable. Choose what add-ins work best for you.

Crunchy add-ins of your choice: Celery, red onion, diced bell peppers, or cucumbers
Sweeter add-ins of your choice: Halved grapes, diced apples, or dried cranberries
Nutty add-ins of your choice: Sliced almonds, chopped pecans, or sunflower seeds
Herbs of your choice: Dill, thyme, chives, oregano, or cilantro

How to make Egg Salad Sandwich

Making egg salad is easy once you nail the hard-boiled eggs. Here's the foolproof method:

1. Boil the eggs

Place your eggs in a single layer in a medium saucepan and cover them with cold water by about an inch. Bring the water to a rolling boil over high heat. As soon as the water reaches a full boil, remove the pan from heat and cover it with a lid. Let the eggs sit in the hot water for 12 minutes for perfectly cooked hard-boiled eggs with creamy yolks.

2. Cool and peel

After 12 minutes, drain the hot water and immediately transfer the eggs to a bowl of ice water. Let them sit for at least 5 minutes to stop the cooking process-this prevents that green ring around the yolk and makes peeling so much easier. Once cooled, gently tap each egg on the counter to crack the shell, then peel under cool running water.

3. Chop the eggs

Pat your peeled eggs dry, then chop them into small pieces on a cutting board. Don't worry if they're not perfectly uniform-some people like chunky egg salad, others prefer it finely chopped. Transfer the chopped eggs to a medium bowl.

4. Mash in the avocado

Add your peeled and pitted avocado to the bowl with the eggs. Using a fork, mash the avocado into the eggs until it creates a creamy coating. You want it combined but still chunky-not smooth. The avocado helps bind everything together.

5. Mix everything together

Add your mayonnaise or Greek yogurt, chopped add-ins (like celery and onion), fresh herbs, lemon juice, salt, pepper, and any optional seasonings like Dijon mustard. Stir everything together gently but thoroughly. You want all the flavors evenly distributed without completely mashing the eggs.

6. Taste and adjust

Give your egg salad a taste and adjust the seasonings. Eggs need a good amount of salt to really shine, so don't be shy. Need more tang? Add another squeeze of lemon or a bit more Dijon. Want more herbs? Stir in another pinch.

7. Serve it up

Spread your egg salad generously onto toasted bread and top with crisp lettuce, juicy tomato slices, and any other toppings you like. Close up your sandwich and enjoy! You can also serve it in a wrap, on crackers, stuffed into a pita, or over greens.

Troubleshooting Tips

Eggs hard to peel? Use eggs that are at least a week old-they peel more easily than super fresh eggs. Also, make sure to use the ice bath method after boiling.
Too dry? Add another spoonful of Greek yogurt or mayo to make it creamier and more spreadable.
Green ring around the yolk? This means the eggs were overcooked or not cooled quickly enough. It's still safe to eat but can taste slightly sulfuric. Use the 12-minute timing and ice bath to prevent this.
Tastes bland? Eggs need seasoning! Add more salt, a squeeze of lemon, fresh herbs, or a teaspoon of Dijon mustard.

Pairing

This Egg Salad Sandwich is delicious with potato chips, fresh fruit, pickles, or a simple side salad.

These are a few of my other favorite dishes to serve with this sandwich:

Scaling

This recipe makes 4 servings, but it's super easy to scale up or down. For meal prep or feeding a crowd, simply double or triple the recipe-just boil more eggs and multiply all other ingredients accordingly.

If you're cooking for one or two people, you can easily halve this recipe. Four eggs will make about 2 servings of egg salad.

The egg salad tastes great right away but gets even better after a few hours in the fridge as the flavors meld together.

Storage & Meal Prep Tips

Store your egg salad in an airtight container in the refrigerator for up to 4 days. The lemon juice helps keep the avocado from browning too much, but you might notice slight discoloration on top-that's normal and safe. Just give it a stir before serving.

For meal prep, I recommend storing the egg salad mixture separately from your bread or wraps. This prevents soggy sandwiches and keeps everything fresh. Portion the egg salad into individual containers and pack bread, crackers, or lettuce cups separately. Assemble right before eating.

You can hard-boil the eggs ahead of time and store them peeled in the fridge for up to a week, then make fresh egg salad as needed.

I don't recommend freezing egg salad. The eggs, mayo, yogurt, and vegetables don't thaw well and will become watery with a rubbery texture.

Print Recipe

5 from 1 vote

Egg Salad Sandwich

This Egg Salad Sandwich is perfect for picnics, camping, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with add-ins like celery, peppers, or herbs.

Prep Time15

Total Time15

Course: Main Dish Choices, meal prep, Snack Choices

Cuisine: American

Servings: servings (½ cup per serving)

Calories: 189kcal

Author: Mackenzie Burgess, RDN

Ingredients

Salad Ingredients:

1 small ripe avocado, seeded and peeled*
2 cups eggs, roughly chopped (about 7-8 hard boiled eggs)
¼ cup light mayonnaise or plain Greek yogurt
¾ cup to 1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, sliced almonds, pecans, etc.)
2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
1 tablespoon lemon or lime juice
½ teaspoon sea salt
¼ teaspoon ground black pepper

Base of your choice:

Whole grain toast
Croissants
Bagels or bagel thins
Crackers or crispbread
Pita
Tortilla wrap
Lettuce cups or leafy greens
Stuffed into bell peppers halves
Over tomato slices

Get Recipe Ingredients

Instructions

In a medium bowl, mash avocado until smooth.
Stir in eggs, mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
Taste and adjust seasonings as needed.
Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
Store salad leftovers in an airtight container in the fridge for up to 4 days.

Notes

*Avocado Note: If skipping the avocado, substitute it with an additional ¼ cup mayonnaise or plain Greek yogurt (for a total of ½ cup mayo or yogurt).

Nutrition

Other Meal Prep Recipes

Looking for other recipes like this? Try these:

Chicken Salad Sandwich

February 23, 2026 by Mackenzie Burgess, RDN Leave a Comment

This Chicken Salad Sandwich is perfect for picnics, camping, or meal prep throughout the week. As a registered dietitian, I love how this recipe is packed with protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.

Chicken salad sandwich mixture in meal prep container

Why you'll love it

This Chicken Salad Sandwich is a timeless favorite that's perfect for any occasion. Here's what makes it so good:

Uses rotisserie chicken: Skip the cooking and use store-bought rotisserie chicken for the ultimate time-saver
Perfect for meal prep: Make a big batch on Sunday and enjoy easy, protein-packed lunches all week
Lighter and healthier: Made with less mayo and more Greek yogurt and avocado for better nutrition without sacrificing creaminess

What is a chicken salad sandwich?

A chicken salad sandwich is a classic-tender pieces of chicken mixed with a creamy dressing, crunchy vegetables, and seasonings, then piled onto bread or served with crackers. It's what you'd find at any good deli or tea sandwich platter, but homemade versions typically have better ingredients.

This recipe keeps the classic flavors you know and love while making it a bit lighter and more nutritious. The combination of shredded chicken, creamy avocado, tangy Greek yogurt, and crisp veggies creates the perfect balance of textures and flavors in every bite.

Chicken salad sandwich mixture in fresh lettuce leaves

Can I use rotisserie chicken?

YES! Rotisserie chicken is actually my favorite choice for this recipe. It's already cooked, seasoned, and incredibly flavorful-making this chicken salad even easier to throw together. Simply pull the meat off the bones, shred it with your hands or two forks, and you're ready to go. One rotisserie chicken typically yields about 3-4 cups of shredded meat, which is perfect for doubling this recipe for meal prep. It's a huge time-saver and adds wonderful flavor to your chicken salad.

Ingredients

Here's what you need to make this delicious chicken salad:

Cooked chicken, shredded - A rotisserie chicken from the grocery store is your best friend here! Just pull off the meat and shred it. You can also use leftover grilled chicken, poached chicken breasts, or even canned chicken in a pinch.
Avocado - Look for one that yields slightly to gentle pressure. The avocado creates a creamy base and adds heart-healthy fats.
Light mayonnaise or plain Greek yogurt - Greek yogurt adds extra protein and a subtle tang. You can also do half mayo and half yogurt for the perfect balance.
Add-ins, chopped small - Celery is classic for that satisfying crunch. Red onion adds a sharp bite. Red grapes or diced apples bring sweetness. Sliced almonds or pecans add nutty crunch.
Fresh herbs, chopped - Dill and chives are my favorites, but parsley, tarragon, or basil all work beautifully.
Lemon or lime juice - Brightens everything and keeps the avocado from browning.
Sea salt and black pepper - Season to taste.
Optional: Dijon mustard - Adds depth and a subtle tang.
Bread or base of your choice - Buttery croissants, whole wheat bread, wraps, crackers, or lettuce cups all work great.

Ingredients to make chicken salad mixture

Ask the Dietitian: Is chicken salad healthy?

I think sometimes chicken salad gets a bad rap. It's often seen as a processed, calorie-laden dish. However, by making it at home with a few simple swaps, it turns into a lightened up, protein-packed meal!

Plus, chicken is one of the leanest, most versatile protein sources you can include in your diet, and this chicken salad makes it even more nutritious.

High in lean protein: Chicken breast provides about 25-30 grams of protein per 3-ounce serving with minimal saturated fat. Research shows that adequate protein intake supports muscle maintenance, helps with satiety, and aids in weight management.
Rich in essential vitamins and minerals: Chicken is an excellent source of B vitamins (especially niacin and B6), which are important for energy metabolism, and selenium, a powerful antioxidant. Studies indicate that higher protein diets, like those including lean poultry, can increase feelings of fullness and support healthy weight management.

Customize it your way

Like all of my recipes, this healthy chicken salad recipe is completely customizable. Here's the general template to follow:

Nuts of your choice: You can use any nuts of your choice but ones that typically go best with chicken salad are walnuts, almonds, cashews, pecans, or pine nuts.
Fruit of your choice: Fruit adds a touch of sweetness and extra crunch to the chicken salad. You can use halved grapes, chopped apples, dried cranberries, orange slices, blueberries, or really any other fruit you like.
Herbs of your choice: Don't skip out on the fresh herbs! They add loads of flavor. You can use any fresh herbs you'd like, but I have a few suggestions below.
Feel free to mix up the creaminess: You can use either plain greek yogurt or light mayo. Greek yogurt will be much higher in protein but light mayo is still a good, lower fat option.

How to make Chicken Salad Sandwich

This recipe is incredibly easy and comes together in just 15 minutes. Here's how:

1. Prepare your chicken

If using a rotisserie chicken, remove the skin and pull the meat off the bones. Shred or chop it into bite-sized pieces-not too small, you want some texture! If you're using leftover chicken breasts, shred them with two forks or chop them with a knife. Place the chicken in a medium mixing bowl.

2. Mash the avocado

Cut your avocado in half, remove the pit, and scoop the flesh into the bowl with the chicken. Using a fork, mash the avocado into the chicken until it's combined and creates a creamy coating. Some chunks are totally fine-you're not looking for baby food texture here!

3. Add the creamy ingredients

Stir in your mayonnaise or Greek yogurt (or a combination). This is what makes your chicken salad nice and spreadable. Mix everything together so the chicken is well coated and creamy.

4. Mix in add-ins and seasonings

Add your chopped vegetables (celery, onion, grapes, or whatever you're using), fresh herbs, lemon juice, salt, and pepper. If using Dijon mustard, add it now too. Stir everything together until all the add-ins are evenly distributed throughout. You want a good mix of chicken, veggies, and herbs in every bite.

5. Taste and adjust

This is the most important step! Give your chicken salad a taste and adjust the seasonings. Need more salt? A bit more lemon to brighten it up? Another pinch of herbs? Make it perfect for your taste buds.

6. Serve and enjoy

Spread your chicken salad generously onto your bread of choice. Add crisp lettuce leaves, juicy tomato slices, or whatever toppings you love. Close up your sandwich and enjoy! You can also serve it in a wrap, scoop it onto crackers, or pile it over a bed of mixed greens for a salad.

Troubleshooting Tips

Too dry? Add another spoonful of Greek yogurt, mayo, or even a splash of lemon juice to make it creamier and more spreadable.
Too wet or runny? Add a bit more shredded chicken to absorb the excess moisture, or let it chill in the fridge for 15-20 minutes to firm up.
Tastes bland? Don't forget the salt-it makes a huge difference! Also try adding more fresh herbs, a squeeze of lemon, or a teaspoon of Dijon mustard for depth.

Pairing

This Chicken Salad Sandwich is delicious with potato chips, fresh fruit salad, or a cup of soup on the side.

These are a few of my other favorite dishes to serve with this sandwich:

Chicken salad on lettuce leaves, on bread, on crackers, and in wrap.

What are the best herbs for chicken salad?

Some of the best fresh herbs to use for chicken salad are chives, dill, thyme, and tarragon. However, you could also try using herbs like parsley, basil, or cilantro. Have extra herbs? Try using them in egg frittatas, lamb meatballs, or chickpea salad.

Scaling

This recipe makes enough chicken salad for 4 sandwiches, but it's incredibly easy to scale. For meal prep, double or even triple the recipe-just multiply all the ingredients accordingly. Use a rotisserie chicken (which yields about 3-4 cups of meat), and you'll have enough for the week.

The chicken salad tastes even better the next day as the flavors meld together in the fridge, so making it ahead is actually ideal. If you're cooking for one or two, simply halve the recipe.

Storage & Meal Prep Tips

Store your chicken salad in an airtight container in the refrigerator for up to 4 days. The lemon juice helps prevent the avocado from browning, but you might notice a slight discoloration on the top layer-that's totally normal and safe to eat. Just give it a quick stir before serving.

For meal prep, I recommend storing the chicken salad mixture separately from your bread or wraps. This keeps everything fresh and prevents soggy sandwiches. Portion the chicken salad into individual containers and pack your bread, crackers, or lettuce cups separately. Assemble right before eating for the best texture and freshness.

While you can freeze plain cooked chicken, I don't recommend freezing chicken salad. The mayonnaise, yogurt, avocado, and vegetables don't thaw well and will become watery and separated.

Chicken salad mixture in meal prep container

Print Recipe

5 from 5 votes

Chicken Salad Sandwich

This Chicken Salad with Herbs is completely customizable. Choose any nuts, fruits, and fresh herbs to stir into the mix. Perfect for picnics, camping, or meal prep.

Prep Time10

Total Time10

Course: Main Dish Choices

Cuisine: American

Keyword: chicken salad, fresh herbs, high protein, meal prep, picnic

Servings: servings

Calories: 310kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

3 cups cooked and shredded chicken breast
½ cup plain non-fat greek yogurt or light mayonnaise
½ cup chopped nuts of your choice (walnuts, almonds, cashews, pecans, pine nuts, etc.)
½ cup celery about 2 stalks, sliced
½ cup fruit of your choice (halved grapes, chopped apples, dried cranberries, orange slices, blueberries, etc.)
2 tablespoons chopped fresh herbs of your choice (dill, thyme, chives, oregano, cilantro, etc.)
½ teaspoon garlic powder
Salt and pepper, to taste

Get Recipe Ingredients

Instructions

Gently mix everything together until combined. Season with salt and pepper to taste.
Serve chicken salad over croissants, whole grain toast, bagels, crackers, or leafy greens.
Store any leftover chicken salad in an airtight container in the fridge for 3 to 5 days.

Nutrition

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Chicken salad with herbs on a gold plate

Chickpea Salad Sandwich

February 12, 2026 by Mackenzie Burgess, RDN 1 Comment

This Chickpea Salad Sandwich calls for just a few simple ingredients and comes together in 15 minutes or less. As a registered dietitian, I love how this recipe is packed with plant-based protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.

Chickpea salad wrapped in tortilla on plate

Why you'll love it

This Chickpea Salad Sandwich is a creamy, protein-packed plant-based meal that's perfect for lunch or a light dinner. Here's why you'll keep coming back to this recipe:

Plant-based protein powerhouse: With 16 grams of protein and 15 grams of fiber per serving, chickpeas keep you satisfied for hours.
Ready in 15 minutes: No cooking required-just mash, mix, and enjoy
Budget-friendly: Made with pantry staples like canned chickpeas, this costs just a few dollars to make

What is a chickpea salad sandwich?

A chickpea salad sandwich is a plant-based take on classic tuna or chicken salad. Instead of animal protein, mashed chickpeas create that familiar creamy, chunky texture you love in deli-style sandwiches. Mixed with avocado, mayo or Greek yogurt, and your favorite crunchy add-ins, it's a satisfying lunch that happens to be vegetarian or vegan (depending on your mayo choice).

This recipe has become incredibly popular in the plant-based community because it delivers that nostalgic sandwich shop experience without any meat or fish. Plus, chickpeas are incredibly affordable and shelf-stable, making this perfect for last-minute meals.

Ingredients

Here's everything you need to make this delicious chickpea salad:

Chickpeas - Look for canned chickpeas in the international or canned goods aisle. Rinse and drain them well to remove excess sodium. You can also use home-cooked chickpeas if you prefer.
Avocado - Choose one that yields slightly to gentle pressure. The avocado adds creaminess and heart-healthy fats while keeping this naturally vegan.
Light mayonnaise or plain Greek yogurt - For a vegan version, use vegan mayo or plant-based yogurt. Greek yogurt adds extra protein and probiotics if you're vegetarian.
Add-ins, chopped small - Celery and red onion are classics for crunch. Cucumbers add freshness, while grapes or apples bring a touch of sweetness. Bell peppers add color and vitamin C.
Fresh herbs, chopped - Dill and chives are my go-to combo, but cilantro, parsley, or basil work beautifully too.
Lemon or lime juice - Brightens all the flavors and prevents the avocado from browning.
Sea salt and black pepper - Season to taste.
Bread or base of your choice - Whole grain bread, pita pockets, wraps, crackers, or even lettuce cups all work great.

Ask the Dietitian: Are chickpeas healthy?

Absolutely! Chickpeas are very healthy for us and provide a great amount of plant based protein. A single cup of this legume provides 10 grams of fiber and over 10 grams of protein, helping to keep us fuller longer. I love using them for roasted chickpeas, hummus, or in customizable power bowls.

Improved Diet Quality: Research shows that higher legume consumption is associated with improved diet quality and nutrient intake, making chickpeas an excellent choice for meeting your daily protein and fiber needs.
Supports blood sugar control: The fiber and protein combo in chickpeas helps slow digestion and prevent blood sugar spikes. Studies have found that chickpeas have a low glycemic index, which may help improve glycemic control and reduce the risk of type 2 diabetes.

Ask the Dietitian: Are chickpeas healthy?

Improved Diet Quality: Research shows that higher legume consumption is associated with improved diet quality and nutrient intake, making chickpeas an excellent choice for meeting your daily protein and fiber needs.
Supports blood sugar control: The fiber and protein combo in chickpeas helps slow digestion and prevent blood sugar spikes. Studies have found that chickpeas have a low glycemic index, which may help improve glycemic control and reduce the risk of type 2 diabetes.

learn more about our dietitian-led coaching + cooking program

Chickpea salad sandwich wrap up close in wrap

Customize it your way

Like all of my recipes, this Chickpea Salad Sandwich is completely customizable. Choose what add-ins work best for you. You can add 1 cup of a single ingredient or a mixture of several. For example, I like to fill my cup with ¼ cup sliced almonds, ¼ cup cranberries, ¼ cup chopped celery, and ¼ cup halved grapes to equal 1 cup.

Crunchy add-ins of your choice: Celery, red onion, diced bell peppers, or cucumbers
Sweeter add-ins of your choice: Halved grapes, diced apples, or dried cranberries
Nutty add-ins of your choice: Sliced almonds, chopped pecans, or sunflower seeds

How to make Chickpea Salad Sandwich

This recipe comes together in just a few simple steps. No cooking required!

1. Prep your chickpeas

Drain and rinse your canned chickpeas thoroughly under cold water. Pat them dry with a clean kitchen towel or paper towels to remove excess moisture. This helps the mixture have a better texture and not be too watery.

2. Mash the base

In a medium bowl, add your chickpeas and mashed avocado. Using a fork or potato masher, mash them together until combined but still slightly chunky. You want some texture here-not a smooth paste! Some whole chickpeas mixed in is totally fine and adds nice texture to your sandwich.

3. Mix in the good stuff

Add your mayonnaise or Greek yogurt, chopped add-ins (like celery, onion, or cucumber), fresh herbs, lemon juice, salt, and pepper. Stir everything together with a spoon until well combined. The mixture should be creamy but still have plenty of texture from the chickpeas and veggies.

4. Taste and adjust

Give your chickpea salad a taste! Does it need more salt? A squeeze more lemon? An extra sprinkle of herbs? Adjust the seasonings to your preference. This is your chance to make it exactly how you like it.

5. Assemble and serve

Spread your chickpea salad generously onto your bread of choice. Add lettuce, tomato slices, or sprouts if you like extra veggies. Close up your sandwich and enjoy! You can also serve it over a bed of greens, stuff it into a bell pepper half, or enjoy it with crackers.

Chickpea salad mixture wrapped in tortilla on plate

Troubleshooting Tips

Too dry? Add another tablespoon of Greek yogurt, mayo, or a splash of lemon juice to loosen it up.
Too wet or runny? Mash in a few more chickpeas or let it sit for 5 minutes-sometimes the chickpeas absorb the moisture as it sits.
Not enough flavor? Add a pinch more salt, another squeeze of lemon, or extra fresh herbs. Chickpeas can handle bold flavors, so don't be shy!

Pairing

This Chickpea Salad Sandwich is delicious with baked sweet potato fries, a cup of soup, or a simple side salad.

These are a few of my other favorite dishes to serve with this sandwich:

Chickpea salad sandwich in wrap, on crackers, and on bread

Scaling

This recipe easily doubles or triples for meal prep. Just multiply all the ingredients by 2 or 3, and mix in a larger bowl. The chickpea salad mixture actually tastes even better after a day in the fridge as the flavors meld together, so don't hesitate to make a big batch on Sunday for lunches throughout the week.

Storage & Meal Prep Tips

Store your chickpea salad in an airtight container in the refrigerator for up to 3 days. There may be some browning that occurs from the avocado but it's totally safe to eat. You can also just scrap this part back to reveal more bright green underneath.

To prevent some of this browning from occurring, try pressing down plastic wrap until it touches the salad. This helps keep extra air out and slows down the oxidation (browning) process. You can also try drizzling a little extra lemon or lime juice over top to slow down the browning.

This recipe is not recommended for freezing, as the texture of the avocado and vegetables won't hold up well after thawing.

Print Recipe

4.80 from 5 votes

Chickpea Salad Sandwich

This Chickpea Salad Sandwich calls for just a few simple ingredients and comes together in 15 minutes or less. As a registered dietitian, I love how this recipe is packed with plant-based protein and is perfect for meal prep. Plus, you get to customize with crunchy add-ins like celery and bell peppers, sweeter add-ins like grapes and apples, or nutty add-ins like almonds and pecans.

Prep Time15

Total Time15

Course: Vegetarian Choices

Keyword: chicken salad, chickpeas, healthy, vegetarian

Servings: servings (½ cup per serving)

Calories: 508kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Salad Ingredients:

2 cups chickpeas, about 2 - 15 ounce cans
1 small ripe avocado, seeded and peeled*
¼ cup light mayonnaise or plain Greek yogurt
1 cup add-ins of your choice, chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, grapes, apples, sliced almonds, pecans, dried cranberries, etc.)
2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
1 tablespoon lemon or lime juice
½ teaspoon sea salt
¼ teaspoon ground black pepper

Base of your choice:

Whole grain toast
Croissants
Bagels or bagel thins
Crackers or crispbread
Pita
Tortilla wrap
Lettuce cups or leafy greens
Stuffed into bell peppers halves
Over tomato slices

Get Recipe Ingredients

Instructions

In a medium bowl, mash together avocado and chickpeas with a fork or potato masher until combined and slightly chunky.
Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
Taste and adjust seasonings as needed.
Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
Store salad leftovers in an airtight container in the fridge for up to 4 days.

Video

Notes

*Avocado Note: If skipping the avocado, substitute it with an additional ¼ cup mayonnaise or plain Greek yogurt (for a total of ½ cup mayo or yogurt).

Nutrition

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Check out these other healthy chickpea recipes:

Customizable Salad Sandwiches (Chickpea, Chicken, Egg, or Tuna)

February 5, 2026 by Mackenzie Burgess, RDN Leave a Comment

If you're looking for an easy, protein-packed lunch that's endlessly customizable, these Salad Sandwiches are a go-to. Choose from chickpea, chicken, egg, or tuna salad-and mix in creamy avocado, crunchy add-ins, and bright herbs for a meal that's satisfying and fresh. Whether you're meal-prepping for the week or throwing together a quick lunch, this recipe has you covered.

[feast_advanced_jump_to]

Why You'll Love This Recipe

Totally customizable: Pick your protein, your add-ins, and your herbs-it's like having four recipes in one!
Quick and easy: With minimal prep and no cooking required (unless you're boiling eggs), this comes together in less than 15 minutes.
Protein-packed and nutrient-rich: With healthy fats from avocado and lean protein from your chosen base, it's a balanced meal that keeps you full and energized.
Perfect for meal prep: Make a big batch and enjoy throughout the week on sandwiches, wraps, or with crackers.

What is a salad sandwich?

A salad sandwich is a creamy, protein-based mixture (like tuna salad or egg salad) that's spread onto bread or served with crackers or veggies. Think of it as your favorite deli-style sandwich-but more balanced and fully customizable at home.

This base recipe works beautifully with chickpeas for a plant-based version, or with classic proteins like shredded chicken, chopped hard-boiled eggs, or flaked tuna. You can easily adjust the texture, creaminess, and flavor based on what you're craving that day.

Chicken salad in lettuce leafs on white plate

Ingredients

Here's what makes this salad sandwich both simple and customizable:

Protein of your choice - Use mashed chickpeas, shredded chicken, chopped hard-boiled eggs, or flaked tuna. All of these soak up flavor beautifully. (If you're using canned chickpeas or tuna, give them a quick rinse and drain.)
Avocado - Adds creamy texture and heart-healthy fats. Look for one that's slightly soft when gently squeezed.
Mayonnaise or Greek yogurt - Helps everything come together with that classic creamy consistency. Greek yogurt adds extra protein and a tangy probiotic twist.
Add-ins - Mix in your favorites like diced celery, onion, bell pepper, cucumber, grapes, apples, or nuts for crunch and sweetness.
Fresh herbs - Dill, thyme, chives, or cilantro bring a burst of freshness.
Lemon or lime juice - Brightens everything up and keeps avocado from browning.
Salt and pepper - A little goes a long way to tie all the flavors together.
Optional extras - Garlic powder or an extra sprinkle of herbs if you like things extra flavorful.

Ingredients needed to make salad sandwich base

Ask the Dietitian: Is this salad sandwich healthy?

As a registered dietitian, I'm always looking for ways to help you build balanced meals that combine protein, healthy fats, and fiber-and this salad sandwich delivers just that with nutrient-packed ingredients:

Protein-rich base: Chickpeas, chicken, eggs, or tuna all provide satisfying protein to keep you fuller longer and support muscle recovery. Research shows that a high-protein intake increases satiety which can help manage appetite.
Heart-healthy fats: Using avocado or Greek yogurt instead of mayo cuts down on saturated fat while adding creamy texture and beneficial monounsaturated fats.
Veggie and fruit add-ins: Ingredients like celery, apples, grapes, and bell peppers add crunch, color, and antioxidants to help round out your plate. A meta-analysis shows that dietary fiber helps regulate blood sugar and may improve insulin sensitivity.

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Customize it your way

Like all of my recipes, this salad sandwich is completely customizable. Choose what protein, creamy base, and add-ins you want to use.

Protein of your choice:
- Chickpeas for a high-fiber, plant-based twist.
- Chicken for a lean, classic option.
- Eggs for a vegetarian-friendly version packed with choline.
- Tuna for omega-3s and that classic deli-style flavor.
Creamy base of your choice:
- Avocado for extra nutrients and fiber.
- Greek yogurt for more protein and a tangy flavor.
- Traditional mayo works too if that's what you prefer.
Add-ins of your choice:
- For crunch, go with celery or red onion.
- For sweetness, add grapes or chopped apples.
- For nuttiness, try pecans or sliced almonds.
Feel free to mix up the herbs:
- Dill is classic for chicken or tuna.
- Chives or cilantro pair perfectly with chickpeas or egg salad.

Proteins of choice in white bowls: chicken, tuna, chickpeas, hard boiled eggs.

Herbs of choice laid out: thyme, dill, cilantro

How do you make salad sandwiches?

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Mashing avocado and chicken in white bowl

Step 1: Mash the base
In a medium bowl, mash avocado (if using) and your protein of choice until combined and slightly chunky.

Step 2: Mix it up
Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.

Step 3: Taste and tweak
Give it a taste! Adjust salt, pepper, or lemon juice as needed.

Salad sandwich base on different vessels: bread, lettuce leaves, tortilla, and crackers.

Step 4: Serve and enjoy
Scoop your salad onto whole grain toast, croissants, or bagels-or serve it over leafy greens or with crackers for a lighter option. The choice is yours!

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Troubleshooting Tips

If the mixture feels too dry, add an extra spoonful of Greek yogurt or mayo. If it's too wet, mash in a few extra chickpeas or add a bit more protein.

Pairing

Enjoy your salad sandwich on whole-grain bread, tucked in a wrap, or scooped onto greens. It's also delicious with pita chips or crackers for a quick snack plate.

These are a few of my other favorite dishes to serve with salad sandwich:

Scaling

This recipe makes enough for about 4 sandwiches, but it doubles easily for a week's worth of lunches. Store leftovers in an airtight container in the fridge for 3-5 days.

Storage & Meal Prep Tips

Store your salad mixture in an airtight container for up to 5 days in the fridge. If using avocado, add a squeeze of lemon or lime to prevent browning. For best texture, assemble sandwiches right before serving.

Pair it with fruit or veggie sticks for a balanced, ready-to-go meal.

Salad sandwich base in meal prep container

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5 from 1 vote

Customizable Salad Sandwiches (Chickpea, Chicken, Egg, or Tuna)

If you're looking for an easy, protein-packed lunch that's endlessly customizable, these Salad Sandwiches are a go-to. Choose from chickpea, chicken, egg, or tuna salad-and mix in creamy avocado, crunchy add-ins, and bright herbs.

Prep Time15

Total Time15

Course: Main Dish Choices, meal prep

Cuisine: American

Servings: servings (½ cup per serving)

Calories: 176kcal

Author: Mackenzie Burgess, RDN

Ingredients

Salad Ingredients:

2 cups protein of your choice, (chickpeas, shredded chicken, chopped hard-boiled eggs, or flaked tuna)
1 small ripe avocado, seeded and peeled*
¼ cup light mayonnaise or plain Greek yogurt
¾ cup to 1 cup add-ins of your choice, (chopped into small pea-sized pieces (celery, red onion, red pepper, cucumber, tomatoes, grapes, apples, sliced almonds, pecans, dried cranberries, etc.)
2 tablespoons chopped fresh herbs of your choice, (dill, thyme, chives, oregano, cilantro, etc.)
1 tablespoon lemon or lime juice
½ teaspoon sea salt
¼ teaspoon ground black pepper

Base of your choice:

Whole grain toast
Croissants
Bagels or bagel thins
Crackers or crispbread
Pita
Tortilla wrap
Lettuce cups or leafy greens
Stuffed into bell peppers halves
Over tomato slices

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Instructions

In a medium bowl, mash together avocado and protein of your choice until combined and slightly chunky.
Stir in mayonnaise or Greek yogurt, add-ins, lemon juice, salt, pepper, and any optional seasonings. Mix until well combined.
Taste and adjust seasonings as needed.
Serve salad mixture on any base of your choice. If making a sandwich, it's especially great with lettuce and tomato on it too!
Store salad leftovers in an airtight container in the fridge for up to 4 days.

Notes

*Avocado Note: If skipping the avocado, substitute it with an additional ¼ cup mayonnaise or plain Greek yogurt (for a total of ½ cup mayo or yogurt).

Egg Note: To get 2 cups of chopped hard boiled eggs, you'll need about 7-8 eggs.

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for hard boiled eggs, Greek yogurt, cucumbers, and dill. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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25+ Healthy Meal Prep Recipes

February 4, 2026 by Mackenzie Burgess, RDN Leave a Comment

Let's be honest-life gets busy. Between work, family, and everything in between, cooking can quickly fall to the bottom of the list. That's where Healthy Meal Prep Recipes come in: simple, flexible meals that help take the pressure off your week while still supporting nourishment and balance.

As a registered dietitian, I've seen how a little meal prep can make busy weeks feel way easier. It's not about being perfect-it's about setting yourself up with meals that actually work for your real life and cut down on last-minute stress.

Healthy meal prep recipe: customizable power bowl

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Take Control of Your Plate and Your Schedule

Meal prepping isn't just a trendy hashtag; it's a practical, evidence-based approach to eating well. Think of it as setting your future self up for success. When meals are planned and partially or fully prepared ahead of time, you're less likely to rely on impulsive or less balanced options when you're tired, stressed, or pressed for time.

Boost Your Health with Better Nutrition

Research actually shows that people who regularly plan their meals tend to eat a wider variety of foods and have a higher quality diet overall. This isn't about rigid rules; it's about creating structure that makes nutritious choices easier. Studies also suggest that frequent home meal preparation is linked to a lower risk of obesity, and that home-cooked meals are generally lower in added sugars, sodium, and saturated fat compared to restaurant options.

Save Time, Save Money, Save Your Sanity

By taking a little time upfront, you gain more control over what you eat, how much you spend, and even how much stress you feel around mealtime. Meal prep can reduce decision fatigue, limit food waste, and make weeknight meals more manageable, without requiring hours in the kitchen.

Ready to Make Meal Prep Work for YOU?

Starting your meal prep journey doesn't have to be all-or-nothing. You don't need to prepare every single meal or dedicate an entire day. Begin small: start with just your lunches, one component (prepped proteins or roasted veggies), or try one new recipe from this list. The goal isn't perfection; it's about finding what works for your schedule and your preferences. Even small steps can make a noticeable difference in saving time, reducing stress, and supporting consistent healthier eating.

Dive into these 25+ healthy meal prep recipes and discover how easy and delicious healthy eating can be. Happy prepping!

25+ Healthy Meal Prep Recipes

Customizable Power Bowl Recipe Template + 3 Sauces

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Blended Overnight Oats

These Blended Overnight Oats take only minutes to whip up - plus, it's fully customizable. You get to choose which type of milk, yogurt, fruit, seeds, nut butter, protein powder and toppings you want to use!

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Fiber-Packed Crispy Mediterranean Grain Bowl

This Crispy Mediterranean Rice Bowl is packed with quinoa, crispy chickpeas, and your protein of choice-bringing 13g fiber and 32g protein to your lunch, keeping you full and energized.

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Stuffed Sweet Potato Taco Bar

Use up your favorites and mix-and-match for meal prep that's endlessly customizable. With roasted sweet potatoes, your choice of protein, cheese, and toppings, every meal can be exactly how you like it.

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Turkey Chili

Such a great warming, high-protein and high-fiber meal for the winter, and freezes very well.

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Quinoa Taco Bowl

This Quinoa Taco Bowl is the perfect meal prep friendly recipe that makes 6 servings at a time, with 31 grams of protein per bowl! Customize it with your choice of protein.

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Customizable Protein Pancakes

Fuel your morning or post-workout! These banana protein pancakes pack 15g protein per 2 pancakes and can be customized with any protein powder, mix-ins, or toppings of your choice!

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Protein pancakes stacked being drizzled with syrup

Customizable Sheet Pan Eggs

This customizable sheet pan eggs recipe is perfect for busy mornings or those who like to plan ahead. It's packed with protein and quick-cooking vegetables of your choice, making it a nutritious, convenient, and versatile option. Plus, you can customize it with any cheeses, seasonings, and veggies of your choice!

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Meal Prep Greek Turkey Meatballs

These meal prep meatballs take some of my favorite flavors of Greek cooking - feta, oregano, and mint - to add a nice little twist on the traditional.

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Homemade Trail Mix Recipe (Customizable)

Need a quick snack? This 3-ingredient homemade trail mix takes 5 minutes-mix dried fruit, nuts or seeds, and chocolate of your choice for the perfect bite.

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Dietitian's Version Of The Viral Jennifer Aniston Salad

This salad was inspired by a Jennifer Aniston-loved combo, with added shredded chicken and a brighter lemony vinaigrette for more protein and flavor.

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Sheet Pan Sausage and Veggies

Meal prep done in under 45 minutes! One sheet pan, your choice of veggies, and 23g protein + 5g fiber per serving, keeping you full and satisfied.

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Easy Spicy Lentil Chili Instant Pot Recipe

Full of flavor, try this lentil chili made quickly in an Instant Pot.

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KBBQ-Style Chicken Rice Cups

Give your meal prep a flavor boost! These handheld KBBQ chicken rice cups make lunches exciting with shredded chicken, seasoned rice, veggies, and a touch of gochujang mayo.

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Korean BBQ Chicken Rice Cups on wood serving plate

Meal Prep Breakfast Burrito

These meal prep breakfast burritos are filled with protein and veggies of your choice so you can customize with your personal favorites. Plus, you can easily make these burritos ahead of time and store them in the fridge or freezer to eat throughout the week.

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Golden Curry Lentil Dry Soup Mix

Meal prep made easy! This Golden Curry Lentil Soup Mix makes 4 servings, 10g fiber per serving, and is packed with protein and comforting spices.

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Chicken Spinach Pasta

Chicken Spinach Pasta meets all the requirements for a well-balanced meal and tastes even better the next day (or multiple days after) making it perfect for meal prep!

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Cranberry Orange Brown Rice Energy Snack Bars

These Cranberry Orange Energy Bars transform leftover brown rice into a nutrient-dense, gluten-free snack you can customize with any nut butter you love!

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Pizza Beans

Craving pizza? These Pizza Beans are cozy, cheesy, and packed with 45 grams of protein, made with hearty beans, melty cheese, and your choice of ground protein

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Meal Prep Chicken Lettuce Wraps with Pistachios

Looking for a light but filling meal? These chicken lettuce wraps deliver 32 grams of protein and are perfect for weeknights or meal prep.

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Mason Jar Salad Recipes - 3 Easy, Customizable Ideas

Fresh, colorful, and endlessly customizable, these mason jar salads make meal prep easy-with 36 grams of protein per jar.

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Quick and Easy Minestrone Soup

This quick minestrone soup is packed with veggies and bold flavor-and comes together in just 40 minutes for a hearty, satisfying classic.

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Tempeh Burrito Bowl

Craving a hearty, flavor-packed bowl? This tempeh burrito bowl delivers 23 grams of protein and 11 grams of fiber-perfect for busy weeknights or make-ahead lunches.

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Customizable Protein Muffins with Fruit

Prep once, enjoy all week long! These customizable protein muffins are perfect for meal prep, busy mornings, or post-workout fuel-packed with protein and fruit for a grab-and-go boost.

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Customizable Protein Muffins with Fruit 16

Tofu Veggie Scramble

For a quick, nourishing, and absolutely delicious plant-based breakfast, this tofu scramble hits all the marks. It's a colorful, savory way to kick off your morning-and it comes together in just 15 minutes, perfect for meal prep.

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Chia Pudding

This easy chia pudding recipe is the perfect make-ahead breakfast or snack that takes just 5 minutes to prep. All you need is milk, chia seeds, yogurt or protein powder, and a touch of sweetness.

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Chicken Tray Bake with Potatoes

One-tray meals are my favorite easy clean-up, no standing around at the stove, and this chicken and potatoes dish is one of them!

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Homemade Trail Mix Recipe

January 30, 2026 by Mackenzie Burgess, RDN Leave a Comment

Need a quick snack to power your day? This customizable homemade trail mix is your go-to DIY snack. All you need is 3 simple ingredients and 5 minutes of prep. Mix and match your favorite dried fruit, crunchy nuts or seeds, and a touch of chocolate for that perfect sweet-and-salty bite.

Why you'll love it

Quick and easy - No cooking, no cleanup, no fuss. Just toss everything in a bowl and mix.
Perfect portion - Makes about 1 cup, so you're not stuck with a massive batch sitting in your pantry.
Balanced energy - A satisfying mix of healthy fats, fiber, and just enough sweetness to curb cravings and keep you energized.

Homemade Trail Mix with nuts, fried fruit, and chocolate chips in white bowls

Homemade Trail Mix Recipe portioned in bags

Is trail mix healthy?

As a registered dietitian, I'm all about snacks that offer a mix of flavor and function. This homemade trail mix recipe checks both boxes with a trio of nutrient-dense ingredients:

Nuts and seeds give you heart-healthy fats, protein, and key minerals like magnesium and zinc. Research shows that regularly eating a handful (28 grams) of nuts and seeds per day is linked to lower risk of heart disease and longer lifespan.
Dried fruit brings in natural sweetness, fiber, and antioxidants (without added sugars if you choose wisely). Studies show that eating dried fruit boosts fiber-a nutrient most Americans don't get enough of-and potassium, supporting healthy weight and blood pressure
Dark chocolate adds that rich flavor and a dose of flavonoids, which are linked to heart health. Research shows that eating dark chocolate (70-85% cocoa) may boost mood and support healthy gut bacteria.

Ingredients of your choice in white bowls

Homemade Trail Mix Recipe in white bowl with ingredients of your choice surrounding

Trail mix ingredients

Like all of my recipes, this homemade trail mix recipe is completely customizable. Choose the dried fruit, protein-packed add-ins, and chocolate that you love.

Dried fruit of your choice

Raisins or golden raisins: that classic taste and budget-friendly.
Dried cranberries: Tart and tangy-look for reduced-sugar versions.
Chopped apricots,dates or cherries: Soft, chewy, and naturally sweet.

Protein of your choice

Nuts: almonds, cashews, pecans, peanuts, pistachios, or walnuts (raw or roasted, salted or unsalted).
Seeds: pumpkin or sunflower - nut-free but still nutrient-dense.
Roasted edamame or chickpeas: crunchy, high-protein options that keep it interesting.

Chocolate of your choice

Dark chocolate chunks or chips: The go-to classic, aim for 70% cocoa or up.
Cacao nibs: For a more intense, less sweet bite.
White chocolate or mini candies: If you're in the mood for a fun treat.

Recipe tips and tricks

Serving: This small batch makes four ¼-cup servings, which is just the right size for a quick, satisfying snack. Perfect for tossing into lunchboxes, gym bags, or your purse.
Troubleshooting: Too sweet? Add more nuts or seeds. Not sweet enough? Toss in a few extra dried cherries or a sprinkle of cinnamon. Want a little heat? A pinch of cayenne adds a nice kick.
Scaling: Want to make more? Just double or triple the amounts and you've got trail mix for days. Store in a mason jar or reusable bag for easy grab-and-go.

Homemade Trail Mix Recipe in white bowl with ingredients of your choice surrounding in white bowl

Meal prep and storage tips

This homemade trail mix recipe stays fresh for up to 2 weeks at room temperature in an airtight container, and you can also freeze it-just make sure it's fully sealed to keep moisture out. To make life easier, prep a big batch and portion it into individual bags for healthy, grab-and-go snacks all week long.

Homemade Trail Mix Recipe portioned out in bags

Homemade Trail Mix Recipe in white bowl with ingredients of your choice in background

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Homemade Trail Mix Recipe (Customizable)

Yield: 1 cup (¼ cup is a serving)

Prep Time5

Total Time7

Course: Snack Choices

Cuisine: American

Servings: servings

Calories: 158kcal

Author: Mackenzie Burgess, RDN

Ingredients

¼ cup dried fruit of your choice, (raisins, cranberries, chopped dates, apricots, cherries, or a mixture)
½ cup nuts seeds, or roasted edamame of your choice, (walnuts, almonds, pumpkin seeds, sea salt roasted edamame, or a mixture)
¼ cup dark chocolate chips or chunks

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Instructions

Add all ingredients to a bowl.
Stir until evenly combined and store in an airtight container.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for unsweetened cranberries, walnuts, unsalted pumpkin seeds, and dark chocolate chips. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Miso Marinated Grilled Swordfish Steaks (6 Ingredients)

January 14, 2026 by Mackenzie Burgess, RDN Leave a Comment

This miso grilled swordfish steak recipe is perfect for a quick, flavorful, and healthy meal. You only need 6 ingredients and you can either grill or broil these savory-sweet steaks until tender. Plus, you get to customize it with your choice of sauce (like soy sauce or tamari) and sweetener (honey or maple syrup).

Miso Swordfish Steak on white plate with broccoli and rice

Why you'll love this miso swordfish

Quick & Easy: Only five ingredients and minimal hands-on time mean a delicious meal without the stress. The marinade does the hard work, infusing flavor while you relax.
Flavor Packed: The miso, mirin, and sake create a rich umami flavor that perfectly complements the swordfish. It caramelizes beautifully, whether grilled or broiled.
Healthy & Wholesome: Swordfish offers lean protein and Omega-3s, while miso provides gut-friendly probiotics. It's a tasty way to add healthy fats and fermented foods to your diet.
Versatile & Customizable: Grill or broil it - this recipe works either way. Plus, you can easily adjust the sauce and sweetener to match your taste.

Miso Swordfish Steak on white plate with broccoli

What is miso?

Miso is a traditional Japanese seasoning made from fermented soybeans. It brings a deep, savory umami flavor that tenderizes fish and creates a beautiful caramelized crust when cooked. It's my secret weapon for amazing marinades.

Is this swordfish healthy?

Yes, as a dietitian, this fish is one I always recommend! Plus, I think swordfish doesn't get enough hype. Swordfish is packed with lean protein, heart-healthy Omega-3 fatty acids, Vitamin D, and selenium. In fact, a standard 3 ounce serving of cooked swordfish provides about 71% of your Daily Value (DV) for Vitamin D and all of your daily Selenium needs.

Vitamin D is crucial for bone health and immune system function, while selenium acts as a powerful antioxidant, supporting thyroid health and protecting cells from damage.

Miso Swordfish Steak on white plate with rice and broccoli

What ingredients do you need?

Just a few quality ingredients make this dish shine:

Swordfish Fillets: Fresh, firm, and thick fillets (1½-2 pounds total) are best for grilling or broiling.
White Miso Paste: Milder and sweeter, it's perfect for a balanced marinade.
Mirin: A sweet Japanese rice wine for sweetness and shine.
Sake: Japanese rice wine that adds depth and tenderizes the fish.
Honey or Maple Syrup: Your choice of natural sweetener to balance flavors and aid caramelization.
Sauce of Your Choice: Low sodium soy sauce, tamari (gluten-free), coconut aminos, or liquid aminos for extra savory seasoning.

How do you make this swordfish recipe?

This dish tastes like it's straight out of a restaurant, but it's surprisingly simple to make.

1. Prepare the Marinade

Whisk miso, mirin, sake, sweetener, and sauce in a small saucepan over medium heat. Simmer for 30 seconds, then cool completely. This cooks off alcohol and blends flavors.

2. Marinate the Swordfish

Divide the cooled marinade in half; refrigerate one half for serving. Place swordfish in a dish or bag, pour remaining marinade over, coat evenly, and refrigerate for 1-2 hours. Don't marinate longer than 4 hours to avoid over cooking the fish.

Miso Swordfish Steak marinating in a bag

3. Grill or Broil to Perfection

You can either grill or bake this recipe. For grilling, preheat grill to medium-high, oil grates. Grill swordfish 7 minutes per side, then flip and cook 3 minutes, or until 130°F internal temperature. Rest briefly; temperature will rise to 135°F.

For broiling, preheat broiler to high, line a sheet pan with foil. Broil fillets 4-5 inches from heat for 4-5 minutes per side, until opaque and lightly caramelized.

3 swordfish filets on grill before cooked

3 swordfish filets on grill after cooked

4. Serve and Enjoy!

Transfer swordfish to a platter and enjoy warm.

Recipe tips and tricks

Serving: Serve with jasmine rice, coconut rice, grilled asparagus, bok choy, or a simple green salad. A crisp white wine or dry sake pairs well.
Troubleshooting: If grilling, clean and oil your grill grates well before cooking to prevent sticking.
Scaling: Easily double or triple the recipe. Ensure even coating when marinating and cook in batches if needed to avoid overcrowding.

Miso Swordfish Steak after grilling on plate with rice and broccoli

Customize it your way

Like all of my recipes, this miso marinated grilled swordfish is completely customizable. You get to choose what sauce, sweetener, and flavor additions you want to use.

Sauce of your choice: Use low sodium soy sauce, tamari (which is gluten-free), coconut aminos, or liquid aminos to match your dietary needs and flavor preference.
Sweetener of your choice: Opt for either honey or maple syrup, either works great.

Swordfish on white plate with rice and broccoli

Can you make it ahead of time?

Yes! Prepare the marinade up to 3-4 days in advance. Marinate the swordfish up to 4 hours before cooking. For best results, cook just before serving.

How do I store leftovers?

Store leftovers in an airtight container in the fridge for 2-3 days. Reheat gently to prevent drying. This swordfish is great flaked over salads or in rice bowls.

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Miso Marinated Grilled Swordfish Steaks (6 Ingredients)

This miso grilled swordfish recipe is perfect for a quick, flavorful, and healthy meal. It contains tender swordfish fillets coated in a savory-sweet miso glaze.

Prep Time10

Cook Time10

Marinating2

Total Time2 20

Course: Main Dish Choices

Cuisine: American, Japanese

Servings: servings

Calories: 390kcal

Author: Mackenzie Burgess, RDN

Ingredients

3-4 swordfish fillets, about 6 ounces each; 1½-2 pounds total
½ cup white miso paste
½ cup mirin
½ cup sake
2 tablespoons honey or maple syrup
2 tablespoons sauce of your choice, (low sodium soy sauce, tamari, coconut aminos, or liquid aminos)

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Instructions

In a small saucepan over medium heat, whisk together miso paste, mirin, sake, honey, and sauce. Bring to a gentle simmer and cook for about 30 seconds to allow the alcohol to cook off. Remove from heat and let cool to room temperature.
Place the swordfish fillets in a shallow dish or resealable bag. Pour the marinade over the fish, turning to coat evenly. Cover and refrigerate for 2-4 hours to let marinade.
For grilling: Preheat the grill to medium-high heat and lightly oil the grates. Grill the swordfish for about 7 minutes on the first side, then flip and cook 3 minutes on the second side, or until the internal temperature reaches 130°F. Remove from the grill and let rest briefly; the temperature will rise to about 135°F.
For broiling: Preheat the broiler to high and line a sheet pan with foil. Arrange the marinated fillets on the pan and broil 4-5 inches from the heat source for 4-5 minutes per side, until opaque and lightly caramelized.
Transfer the swordfish to a platter and serve warm.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for honey and low sodium soy sauce. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Customizable Blended Overnight Oats

December 21, 2025 by Mackenzie Burgess, RDN 1 Comment

If you're searching for a quick, nutritious breakfast, then you're going to love these Blended Overnight Oats. This recipe takes only minutes to whip up- plus, it's fully customizable. You get to choose which type of milk, yogurt, fruit, seeds, nut butter, protein powder and toppings you want to use! It's a perfect meal prep recipe that will make your mornings a little less hectic and a lot more flavorful.

Why you'll love this recipe

Blended Overnight Oats are not only a tasty breakfast choice but also super convenient and versatile:

Quick & Easy: Spend a total of 10 minutes tonight and wake up to a ready-to-eat nourishing breakfast tomorrow!
Fully Customizable: From the type of milk to the toppings, tailor these oats to suit your taste and dietary needs.
Nutrient-Packed: Combining oats, seeds, fruits, and nuts gives you a nutrient-dense start to your day, fueling you with essential vitamins, minerals, and fiber leaving you feeling energized and ready for the day ahead .

Are blended overnight oats healthy?

Absolutely! This recipe packs a powerful punch of health benefits:

Whole Grains: Rolled oats are a fantastic source of complex carbohydrates and fiber, keeping you full and energized throughout the morning. Research shows they also support steady blood sugar levels, making them an excellent choice for sustained energy.
Protein and Healthy Fats: The addition of yogurt and nut butter provides protein and healthy fats. Research shows these nutrients are key for muscle repair and satiety.
Antioxidants: Colorful fruits like berries provide antioxidants, which help combat inflammation, support the immune system, and protect the cells in our body from damage.

Close up of four mason jars of blended overnight oats with different toppings

What ingredients do you need?

Here's what you'll need to make your very own Blended Overnight Oats at home:

Rolled Oats: The base of your blended breakfast. You can also use Bob's Red Mill Protein Oats for extra protein. If you are gluten-free, be sure to purchase gluten-free certified oats to avoid any potential cross contamination.
Milk: Pick your favorite-anything from almond to rice milk works great.
Yogurt: Adds creaminess and a protein punch. You can use anything from Greek to coconut milk yogurt.
Fruits: Go for fresh or frozen fruits like strawberries or bananas for natural sweetness and nutrients.
Seeds: Chia or flax seeds are excellent for an extra fiber boost.
Nut Butter: Adds a rich flavor and creamy texture. Choose from options like almond butter or tahini, pick your fav!
Vanilla Extract: For that hint of sweetness. You could also use a couple drops of vanilla stevia.

All the ingredients in white bowls for the blended overnight oats

How to make blended overnight oats

Let's break it down step by step with photos!

Blend your base

In a blender or food processor combine the oats, milk, yogurt, your choice of fruit, seeds, nut butter, vanilla extract, and any protein powder you might like. Blend until well mixed, about 10-20 seconds. You could even use an immersion stick blender if you wanted.

Ingredients in blender before being blended

Refrigerate overnight

Pour the mixture evenly into 2 separate mason jars (8 ounce) or meal prep containers and let it sit in the fridge overnight or for at least 6 hours. This allows the oats to soak up all the flavors.

Pouring the blended overnight oats into a mason jar

Add toppings

In the morning, top with your fave toppings like fresh fruits, nuts, a drizzle of honey, or a sprinkle of cinnamon before serving.

Drizzling peanut butter over apple toppings on blended overnight oats

Recipe tips and tricks

Serving Suggestions: Pair with a cup of hot coffee or your favorite tea for a cozy morning.
Troubleshooting: If you feel like oats are too thick in the morning, you can always stir in a bit more milk to achieve a thinner consistency.
Scaling Up: This recipe makes 2 servings but you can easily double the recipe if you're meal prepping a bunch of them for the week.

Can I make blended overnight oats ahead of time?

Yes! Blended Overnight Oats are ideal for meal prepping. Just blend your choice of ingredients, store in the fridge overnight, and enjoy for up to 4 days. This makes them perfect for meal prep. Whip up a batch or double batch Sunday night and kick off your week the right way!

Taking a spoonful of medjool dates and coconut flakes on top of the overnight oats

Customize it your way

Like all of my other recipes, these Blended Overnight Oats are completely customizable. You get to choose which milk, fruit, seeds, nut butter, protein powder and toppings you want to use. This makes it easy to work with different dietary preferences like vegan, nut-free, or gluten-free. Here are some ideas:

Milk of your choice: Use a regular dairy milk or opt for an alternative like almond, soy, oat, rice, coconut, cashew, hemp, flax, or macadamia milk.
Yogurt of your choice: We typically go for nonfat plain greek yogurt, but you could also use a flavored greek yogurt, coconut milk yogurt, or almond milk yogurt.
Fruit of your choice: Bananas, blueberries, strawberries, blackberries, peaches, pears, kiwi, raspberries… the sky's the limit really!
Seeds of your choice: Chia seeds, ground flax seed, or hemp seeds all work well!
Nut Butter of your choice: Peanut butter, almond butter, cashew butter, or walnut butter are delish. You could even do a nut-free butter like sunflower seed butter, pumpkin seed butter, or tahini.
Protein Powder of your choice: Use whatever you have in your pantry or fits your preferences like whey, pea, soy, rice, hemp, egg white, casein, collagen, or brown rice protein.
Toppings: Try fresh fruit, nuts, granola, coconut flakes, honey, maple syrup, cinnamon, or more peanut butter on top.

Here's some of our favorite topping combos

We love how the toppings can be so versatile. Here's a few combos shown in the photos that we've been enjoying:

Medjool dates + coconut flakes
Raspberries + melted chocolate
Apples + cinnamon + peanut butter
Blueberries + walnuts + granola

Topping combinations for the blended oats

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5 from 1 vote

Blended Overnight Oats

Prep Time10

Chill Time6

Course: Breakfast Choices

Cuisine: American

Servings: servings

Calories: 387kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 cup rolled oats
1 cup milk of your choice (cow's milk, almond, soy, oat, rice, coconut, cashew, hemp, flax, macadamia milk, etc.)
½ cup yogurt of your choice (nonfat plain greek yogurt, flavored greek yogurt, coconut milk yogurt, almond milk yogurt, etc.)
½ cup fresh or frozen or canned fruits of your choice (bananas, blueberries, strawberries, blackberries, raspberries, kiwi, peaches, pineapple, etc.)
1 tablespoon seeds of your choice (chia seeds, ground flax seed, hemp seeds)
2 tablespoons nut butter of your choice (peanut butter, almond butter, cashew butter, sunflower seed butter, pumpkin seed butter, tahini, walnut butter, hazelnut butter, etc.)
1 teaspoon vanilla extract
Optional: 1 scoop protein powder of your choice (whey, pea, soy, rice, hemp, egg white, casein, collagen, brown rice, etc.)

Toppings of your choice:

Fresh fruits like sliced bananas, berries, diced apples, pomegranate seeds, or sliced Medjool dates
Crunchy elements like chopped nuts, granola, mini chocolate chips, or coconut flakes
Sweeteners such as honey, maple syrup, or date syrup
Spices like cinnamon, nutmeg, or cardamom for added flavor
A dollop of peanut butter or another nut butter on top for extra creaminess

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Instructions

In a blender, combine the oats, milk, yogurt, fruit, seeds, nut butter, vanilla extract, and optional protein powder. Blend until well mixed, about 10-20 seconds.
Add to 2 separate mason jars (8 ounce) or meal prep containers and refrigerate overnight or for at least 6 hours. This allows it to thicken up into a pudding-like consistency.
In the morning, add over any toppings of your choice.
You can store these blended oats in the fridge for up to 4 days, making them perfect to meal prep.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for 1% dairy milk, nonfat plain Greek yogurt, blueberries, peanut butter, and chia seeds. This calculation does not include protein powder or any toppings. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Blended Overnight Oats with 4 different flavors

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Cranberry Orange Energy Bars

December 19, 2025 by Mackenzie Burgess, RDN Leave a Comment

We're giving leftover brown rice a total glow-up by blending it into these nutrient-dense Cranberry Orange Energy Bars. Featuring creamy nut butter, chewy cranberries, toasted pumpkin seeds, and a bright pop of orange zest. These bars are gluten-free and meal prep friendly. Plus, you get to customize with any nut butter of your choice.

Cranberry Orange Energy Bars on plate with sliced oranges and decorative pine branch

Why you'll love it

Quick prep, big payoff: Just 10 minutes of prep and a food processor is all you need before popping these in the oven.
Great for grab-and-go: Whether you're headed to work, the gym, or school pickup, these bars are the perfect portable pick-me-up.
Zero waste win: Got leftover brown rice from dinner? Don't toss it-turn it into a snack!

Hand taking Cranberry Orange Energy Bars from white dish

Cranberry Orange Energy Bars close up in white dish

What are cranberry orange energy bars?

Cranberry orange bars are chewy baked snack bars made with cooked brown rice as the base, mixed with oat flour, nut butter, dried fruit, and seeds. They're baked until just golden then drizzled with melted white chocolate for a touch of indulgence. Think granola bars but softer, naturally gluten-free, and way more interesting.

Cranberry Orange Energy Bars with white chocolate drizzle and orange zest

Is this snack healthy?

As a registered dietitian, I'm always on the hunt for snacks that deliver energy, satiety, and flavor-and this recipe delivers just that with a perfect combo of nutrient-packed ingredients:

Brown rice is a whole grain that provides fiber, B vitamins, and sustained energy. Research shows its higher fiber and antioxidant content has been linked to steadier blood sugars and reduced risk of chronic disease like type 2 diabetes and heart disease.
Flax seed and nut butter add plant-based protein and healthy fats to help you stay full longer.
Cranberries and orange zest bring antioxidants and immune-boosting vitamin C to the mix.

Cranberry Orange Energy Bars stacked on plate

Cranberry Orange Energy Bar close up with orange zest

What ingredients do you need?

Here's everything you'll need to make these bars:

Cooked brown rice: Make sure it's fully cooled-long or short grain both work!
Oat flour: Acts as the binder and keeps this recipe gluten-free.
Ground flax seed: Boosts fiber and helps bind the mixture.
Nut butter: Choose your favorite creamy variety-peanut, almond, or cashew all work.
Honey or maple syrup: For natural sweetness.
Orange zest: One large orange will do the trick.
Dried cranberries: Roughly chopped for chewy texture and tartness.
Toasted pumpkin seeds: Adds crunch and healthy fats.
Vanilla extract and salt: Enhances flavor.
White chocolate chips + coconut oil: For the drizzle on top.

Ingredients for Cranberry Orange Energy Bars in separate white bowls

How do you make cranberry orange brown rice bars?

Follow these easy steps to whip up your snack bars:

Preheat the oven to 350ºF and line an 8×8-inch baking pan with parchment paper.
Blend the base: In a food processor, combine the cooked brown rice, oat flour, and flax seed. Blend until mostly smooth.
Add flavor: Toss in the nut butter, honey/maple syrup, orange zest, cranberries, pumpkin seeds, vanilla, and salt. Blend again until well incorporated.
Press and bake: Transfer the mixture to your prepared pan and press down very firmly into an even layer. Bake for 25-30 minutes until just golden.
Cool and drizzle: Let cool 10 minutes. Melt white chocolate with coconut oil, drizzle over the bars, and place in the freezer for 10-20 minutes until set.
Slice and enjoy: Lift from the pan using parchment, then cut into 12 bars.

Customize it your way

Like all of my recipes, this cranberry orange brown rice energy bar is completely customizable. Choose what nut butter you want to use:

Nut butter of your choice: Use almond butter for a mellow flavor, peanut butter for a classic, or sunflower seed butter for a nut-free option.

Recipe tips and troubleshooting

Serving: These bars are great as a mid-morning snack, pre-workout bite, or afternoon pick-me-up. Pack them for lunchboxes or road trips too.
Troubleshooting: If your mixture feels too wet, add 1-2 more tablespoons of oat flour before baking. If it's too dry, add an extra spoonful of nut butter.
Scaling: You can double this recipe and bake in a 9×13-inch pan-just add 5-10 minutes to the bake time.

Cranberry Orange Energy Bars on plate with brown rice and orange slices on side

Hand showing Cranberry Orange Energy Bars from the side view

Storage and meal prep

Store the bars in an airtight container in the fridge for up to 1 week or freeze for up to 2 months. I like wrapping them individually for easy grab-and-go convenience!

Hand holding Cranberry Orange Energy Bar

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Cranberry Orange Brown Rice Energy Snack Bars

We're giving leftover brown rice a total glow-up by blending it into these nutrient-dense Cranberry Orange Snack Bars. Featuring creamy nut butter, chewy cranberries, toasted pumpkin seeds, and a bright pop of orange zest. These bars are gluten-free and meal prep friendly. Plus, you get to customize with any nut butter of your choice.

Prep Time10

Cook Time30

Total Time40

Course: Breakfast Choices, meal prep, Snack Choices, Sweet Treat Choices

Cuisine: American

Servings: bars

Calories: 183kcal

Author: Mackenzie Burgess, RDN

Ingredients

2 cups cooked brown rice, long or short grain, fully cooled
¼ cup oat flour
2 tablespoons ground flax seed
½ cup creamy nut butter of your choice (peanut butter, almond butter, cashew butter, sunflower seed butter, pumpkin seed butter, sesame tahini, walnut butter, hazelnut butter, etc.)
¼ cup honey or maple syrup
1 tablespoon orange zest, about 1 large orange
⅓ cup dried cranberries, roughly chopped
⅓ cup toasted pumpkin seeds
½ teaspoon vanilla extract
¼ teaspoon salt
¼ cup white chocolate chips, melted with 1 teaspoon coconut oil

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Instructions

Preheat oven to 350ºF.
Line an 8×8-inch baking pan with parchment paper, leaving some overhang on the sides.
To a food processor, add cooked brown rice, oat flour, and ground flax seed. Blend until mostly smooth.
Then, add in nut butter, honey or maple syrup, orange zest, dried cranberries, pumpkin seeds, vanilla, and salt. Blend for about minute until fully incorporated.
Transfer the mixture to the prepared pan. Press down very firmly using the back of a spatula to create a compact, even layer.
Bake for 25-30 minutes until slightly golden brown on top.
Let bars cool in the pan for 10 minutes. Drizzle in white chocolate then transfer to the freezer and let set for 10-20 minutes until chocolate is hardened
Lift out of the pan and slice into 12 bars.

Video

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A post shared by Mackenzie Burgess, RDN | Culinary + Media Dietitian | 📍LA (@cheerfulchoices)

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for peanut butter and honey. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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How to Make a Healthy Sandwich

December 19, 2025 by Mackenzie Burgess, RDN Leave a Comment

This customizable sandwich template is perfect for making an easy, balanced lunch in just a few minutes. The build-your-own style lets you mix and match the protein, cheese, veggies, and spread you're in the mood for, using ingredients you have on hand. Plus, I've included 3 tried-and-true flavor combos to get you started, like a classic turkey and veggie, a Mediterranean-inspired falafel sandwich, and a chicken Caesar crunch wrap.

Customizable healthy sandwich showing layers of veggies, protein, cheese, and bread

Disclosure: This post has been sponsored by Grains Foods Foundation. All opinions are my own; I never feature a brand that I don't love! See my disclosure policy for more details.

Why you'll love it

Totally customizable: Pick your favorite protein, veggies, and spreads-there's no wrong answer here.
Quick and easy: Just 10 minutes from start to finish means this sandwich is ideal for busy work days.
Meal prep friendly: This sandwich is ideal for kids' lunches, meal prep, or a quick dinner when you don't want to cook but still want something satisfying.

Healthy sandwich wrapped in parchment paper cut in half

Are sandwiches healthy?

The idea that sandwiches are "bad" often comes from how they're built. For example, some versions can be heavy on saturated fat without enough protein and fiber.

As a registered dietitian, I see sandwiches as one of the easiest ways to build a balanced, nutrient-dense meal. It really just comes down to the ingredients you choose. Did you know that people tend to more easily consume more veggies just by adding them to sandwiches? Lettuce, tomatoes, onions, avocados, cucumbers. All delicious fruits and vegetable that are amazing on sandwiches.

Here's the good news: the balancing is already taken care of. This customizable sandwich template brings together protein, colorful fiber, and grains for a satisfying, feel-good lunch. Here's what I love about each element:

Lean proteins like turkey, chicken, or tofu help keep you full and support muscle health. Research shows that meals higher in lean protein help increase feelings of fullness and improve appetite control, helping you stay satisfied between meals.
Veggie variety adds fiber, vitamins, and antioxidants to every bite. Higher intake of vegetables has been linked to lower body weight and reduced energy intake, in part because their fiber and water content help promote a sense of fullness.
Bread provides energizing carbohydrates along with important nutrients like B vitamins and iron. I often recommend whole-grain bread for added fiber, but regular wheat or white bread is also a nutritious, affordable option.

Customizable healthy sandwich showing layers of veggies, protein, cheese, and bread on wood cutting board

Can I use white bread?

Let's give some credit where it's due. White bread is a nutritious and budget-friendly choice!

While whole grain breads often get the spotlight, many sliced sandwich breads on grocery store shelves today are enriched and fortified, meaning important nutrients like iron, folic acid, and B vitamins are added back in. These nutrients support energy production, red blood cell health, and overall metabolic function.

Research shows that enriched and fortified refined grains have improved micronutrient intake in the U.S. and helped reduce nutrient deficiencies, including folate-related birth defects.

These types of breads are widely available, affordable, and often preferred for their soft texture and mild flavor, especially by kids or picky eaters. And when you build your sandwich with lean protein, colorful veggies, and a tasty spread, that slice of white or regular wheat bread fits beautifully into a balanced, satisfying meal.

As a registered dietitian, I'm all about creating less fear around foods, and more about celebrating all forms of grains. So I'm here to tell you- white bread has its place too. To learn more about how grains can fuel your day, check out GrainFoodsMakeTheMoment.org.

Customizable healthy sandwich cut in half showing layers with tomato in background

What ingredients do you need?

Here's your sandwich starter pack. Pick one from each to build your own masterpiece.

Bread: White or wheat slices are classics, but feel free to also use a French roll or flour tortilla, depending on the sandwich you're making.
Protein of your choice: Go with 2-3 ounces of sliced turkey, ham, chicken, tuna, tofu, or even a combo!
Cheese of your choice: Use a 1 ounce slice or 2 tablespoons shredded. Cheddar, Swiss, mozzarella, or provolone all melt beautifully.
Veggies of your choice: Load it up with cucumber, tomato, lettuce, spinach, or bell peppers. I love to use a variety for lots of color!
Spread of your choice: Think light mayo, mustard, hummus, pesto, or mashed avocado for creamy flavor.
Toppings/seasonings: Here's where you can really jazz it up. Try microgreens, za'atar, everything bagel seasoning, balsamic glaze, pickled onions, or red pepper flakes.

Ingredients laid out to make healthy sandwich

How do you make a healthy sandwich?

This sandwich is incredibly easy to assemble. Here's the step-by-step:

Toast the bread. This is optional, but my favorite step. For a meltier sandwich, toast the bread layered with your protein and cheese in the oven, air fryer, or toaster oven until warm and lightly crisped.
Spread the sauce. Evenly coat one slice of bread with your chosen spread.
Layer your veggies. Add ½ to 1 cup of fresh vegetables for flavor and crunch.
Add any toppings. Finish with a pinch of seasonings, herbs, or garnishes for that extra flair.
Assemble and serve. Close the sandwich, slice it if desired, and dig in.

3 healthy sandwich ideas to try

Like all of my recipes, this customizable sandwich is completely customizable. For this recipe, you get to choose what protein, cheese, veggies, and spread you want to use. If you need a little inspiration, here's a few flavor variations that are winners. See the recipe card below for the full recipes.

Classic Turkey & Veggie Sandwich

This is what is pictured throughout! A fresh, familiar combo with sliced turkey, crisp veggies, and a creamy spread that works any day of the week.

Mediterranean Falafel & Veggie Sandwich

Warm falafel paired with hummus, feta, and fresh veggies for a plant-forward option with bold Mediterranean flavor.

Chicken Caesar Crunch Sandwich

Juicy chicken, crisp romaine, and Caesar dressing come together for a savory, slightly crunchy take on a classic favorite.

Recipe tips and tricks

Serving: Pair your sandwich with a side salad, fresh fruit, or sweet potato chips for a well-rounded meal. You can also cut it into mini triangles for a cute tea party snack situation.
Troubleshooting: If your sandwich feels soggy, try placing lettuce or spinach down first to act as a moisture barrier between wet ingredients (like tomatoes) and the bread.
Scaling: This recipe makes one sandwich, but it's super easy to scale for a group. Just set up a DIY sandwich bar with a spread of ingredients so everyone can build their own.

Sandwich wrapped in parchment paper cut in half

Meal prep and storage

You can assemble this sandwich up to 2 days in advance. For best results, wait to add wetter ingredients like tomatoes, cucumbers, and spreads until right before eating. Store wrapped in parchment paper or a beeswax wrap to keep it fresh.

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Customizable Healthy Sandwich Recipe Template

Prep Time10

Total Time10

Course: Main Dish Choices

Cuisine: American

Servings: sandwich

Calories: 380kcal

Author: Mackenzie Burgess, RDN

Ingredients

2 slices base of your choice (wheat or white bread, soft French roll, or flour tortilla)
2 to 3 ounces protein of your choice, (turkey, ham, chicken, tuna, tofu, etc.)
1 - 1 ounce sliced cheese or 2 tablespoons shredded cheese of your choice, (cheddar, mozzarella, Swiss, provolone, etc.)
1 tablespoon spread or sauce of your choice, (mayo, mustard, hummus, pesto, mashed avocado, etc.)
½ to 1 cup veggies of your choice, (cucumber, tomato, lettuce, bell pepper, spinach, etc.)
Pinch of toppings/seasonings of your choice, (za'atar, microgreens, everything bagel seasoning, red pepper flakes, fresh herbs, lemon zest, pickled onions, hot honey, sesame seeds, balsamic glaze)

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Instructions

Optional for a toasted sandwich: Place the bread layered with protein and cheese in an oven, toaster oven, or air fryer until warmed and lightly melted.
Spread your chosen sauce evenly over one slice of bread.
Layer on the veggies for crunch and color.
Add any toppings or seasonings you love.
Close the sandwich, slice if you'd like, and enjoy.

Notes

Flavor Combos We Love:

Classic Turkey & Veggie Sandwich (pictured): 2 slices wheat or white bread + 2-3 ounces sliced turkey + 1 slice cheddar or Swiss cheese + 1 tablespoon light mayo + ¼ cup sliced cucumber + ¼ cup sliced tomato + ½ cup lettuce leaves + cracked black pepper + a pinch of everything bagel seasoning
Mediterranean Falafel & Veggie Sandwich: 2 slices bread or 1 soft roll + 2-3 ounces pre-cooked falafel + 2 tablespoons crumbled feta + 1 tablespoon hummus + ¼ cup sliced cucumber + ¼ cup tomato slices + ¼ cup baby spinach + drizzle of extra virgin olive oil
Chicken Caesar Crunch Sandwich: 2 slices bread or 1 flour wrap + 2-3 ounces cooked pulled rotisserie chicken or sliced chicken breast + 1 slice provolone or 2 tablespoons Parmesan cheese + 1 tablespoon Caesar dressing + 1 cup chopped romaine lettuce + fresh ground black pepper + a few crouton pieces for crunch

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for the classic turkey sandwich with 2 ounces of turkey. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Classic Turkey & Veggie Sandwich (Pictured)

Author: Mackenzie Burgess, RDN

Ingredients

2 slices wheat or white bread
2 -3 ounces sliced turkey
1 slice cheddar or Swiss cheese
1 tablespoon light mayo
¼ cup sliced cucumber
¼ cup sliced tomato
½ cup lettuce leaves
Toppings: cracked black pepper + a pinch of everything bagel seasoning

Get Recipe Ingredients

Instructions

Place the bread layered with turkey and cheese in an oven, toaster oven, or air fryer until warmed and lightly melted.
Spread mayo on one slice of bread. Layer over cucumber, tomato, and lettuce. Add toppings. Close, slice, and enjoy.

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Sheet Pan Sausage and Veggies

December 15, 2025 by Mackenzie Burgess, RDN Leave a Comment

This sheet pan sausage and veggies recipe is perfect for busy weeknights or easy meal prep. Simple ingredients cook together on one pan with barely any cleanup needed! Plus, you get to customize it with your favorite mix of veggies like broccoli, peppers, or carrots. Each serving packs in roughly 23 grams of protein and 5 grams of fiber to help keep you full and satisfied.

Sheet pan sausage and veggies after cooking

Why you'll love it

One-pan wonder: Everything cooks on a single sheet pan, making prep and cleanup a breeze.
Customizable: Use whatever veggies you have on hand-great for fridge clean-out nights.
Meal prep friendly: Makes four filling servings that reheat beautifully for lunch the next day. Each serving has 23 grams of satiating protein and 5 grams of fiber, which most Americans aren't getting enough of!

Sheet pan sausage and veggies with spatula

Sheet pan sausage and veggies in meal prep container and fresh lemon slice

What is a sheet pan meal?

A sheet pan meal is a balanced dish all cooked together on a single baking sheet-think protein and veggies all roasted together. Just toss your ingredients with oil and seasoning, spread them out, roast until golden, and dinner is done!

Is this sheet pan sausage and veggies healthy?

As a registered dietitian, I love meals that hit all the marks: protein, fiber, and healthy fats. With 23 grams of protein and 5 grams of fiber per serving, this meal delivers a solid macro balance to support energy, fullness, and digestion. Here's a few highlights:

Chicken sausage: A lean protein source that's lower in saturated fat than traditional sausage.
Colorful veggies: Packed with vitamins A and C, antioxidants, and fiber to keep your immune system strong and digestion on track.
Potatoes: Potatoes get a bad rap, but they are really a nutrient-dense vegetable. They contain vitamin C, potassium, 2 grams of fiber and 3 grams of protein per potato.

Sheet pan sausage and veggies golden brown after cooking

What ingredients do you need?

Fully cooked chicken sausage: Look for flavorful varieties like apple, Italian, or smoked-just slice into 1-inch rounds. Feel free to also swap for regular sausage or a plant-based sausage if you prefer.
Baby gold potatoes: Quartered to cook evenly; they become crispy on the outside and tender inside.
Veggies of your choice: Think broccoli, bell peppers, zucchini, broccoli-chopped into even pieces so they cook evenly.
Olive oil: Helps everything roast beautifully and adds heart-healthy fats.
Italian seasoning + garlic: For that cozy, herbaceous flavor.
Parmesan cheese: Adds a nutty, savory finish.
Optional lemon zest or fresh herbs: For a pop of brightness before serving.

Sheet pan sausage and veggies before cooking

How do you make sheet pan sausage and veggies?

This one's super simple. Here's the step-by-step:

1. Prep your oven and pan
Preheat your oven to 400°F. Line a sheet pan with parchment paper for easy cleanup.

2. Toss the ingredients
In a large bowl, mix together the sausage, potatoes, and veggies with olive oil, Italian seasoning, garlic, salt, and pepper until well coated.

3. Spread and roast
Spread the mixture evenly on the sheet pan. Roast for 25-30 minutes, stirring halfway through, until the veggies are tender and golden around the edges.

4. Add the finishing touches
Remove from the oven, sprinkle with grated Parmesan, and let rest for a few minutes. If you want extra brightness, top with lemon zest or chopped fresh herbs like parsley or thyme.

Recipe tips and tricks

Serving: Enjoy this dish on its own or even tossed with cooked pasta for a heartier meal.
Troubleshooting: If the veggies aren't browning, you can broil them for the last 2-3 minutes-just keep a close eye to avoid burning.
Scaling: You can easily double this recipe by using two sheet pans-just make sure not to overcrowd, or the veggies will steam instead of roast.

Customize it your way

Like all of my recipes, this sheet pan sausage and veggies is completely customizable. Choose what ingredients you want to use based on what you love or have on hand.

Veggies of your choice: Bell peppers, zucchini, mushrooms, broccoli, Brussels sprouts, carrots, red onion, and green beans all roast up beautifully in about 30 minutes-just chop them into similar-sized pieces so they cook evenly.
Feel free to mix up the sausage: You can always swap chicken sausage for turkey sausage, regular pork sausage, beef links, plant-based sausage, or even chunks of marinated tofu.

Sheet pan sausage and veggies in meal prep container and sheet pan on side

Meal prep and storage

If you're meal prepping the recipe, let it cool completely then transfer to 4 meal prep containers. These will keep in the fridge for up to 4 days. Reheat in the microwave for about 60 seconds until warmed through.

Want to freeze it? You can! Just freeze individual portions and reheat straight from frozen in the microwave or oven.

Sheet pan sausage and veggies in meal prep container

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Sheet Pan Sausage and Veggies

Prep Time15

Cook Time30

Total Time45

Course: Main Dish Choices, meal prep

Cuisine: American

Servings: servings

Calories: 433kcal

Author: Mackenzie Burgess, RDN

Ingredients

12 ounces fully cooked chicken sausage, sliced into 1-inch rounds
1 pound baby gold potatoes, quartered
4 cups veggies of your choice, chopped into 1-inch cubes (bell peppers, zucchini, mushrooms, broccoli, Brussels sprouts, carrots, red onion, green beans, cauliflower, etc.)
3 tablespoons olive oil
1 tablespoon Italian seasoning
1 tablespoon minced garlic
½ teaspoon salt, more to taste
½ teaspoon black pepper
½ cup grated Parmesan cheese
Optional: zest of ½ lemon or chopped fresh herbs for finishing

Get Recipe Ingredients

Instructions

Preheat oven to 400°F. Line a sheet pan with parchment paper.
In a large bowl, toss together the sausage, potatoes, and veggies of your choice with olive oil, Italian seasoning, garlic, salt, and pepper until well coated.
Spread evenly on the prepared sheet pan. Just make sure not to overcrowd, or the veggies will steam instead of roast.
Bake for ~25-30 minutes, stirring halfway, until the veggies are tender and golden around the edges.
Remove from the oven, sprinkle with Parmesan, and let rest a few minutes before serving.
Finish with lemon zest or fresh herbs if you'd like a bright pop of flavor.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for broccoli. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Customizable Protein Pancakes

December 5, 2025 by Mackenzie Burgess, RDN Leave a Comment

These banana protein pancakes are made with just a handful of healthy ingredients and are perfect to have after a workout or meal prep. Plus, you can completely customize them with any protein powder, mix-ins, and toppings of your choice. From fluffy blueberry to decadent chocolate chip, this high-protein pancake recipe will be your new go-to.

Protein pancakes on white plate with blueberries on top and aroud

Why you'll love it

Quick and easy: Just whisk up, cook, and serve in under 20 minutes.
Versatile and customizable: Choose your mix-ins and toppings based on what you like best for your pancakes.
Protein-packed: These pancakes fuel your morning with lasting energy from the combo of carbohydrates + protein. Trust me too, they don't taste chalky or dry! When I made chocolate chip protein panckes, my husband said they taste like a cookie. 🙂

Four protein pancakes stacked topped with whipped cream and chocolate chips, with syrup drizzling on

Protein pancakes in meal prep container with blueberries

What are protein pancakes?

Protein pancakes are a higher-protein twist on classic pancakes made with ingredients like protein powder, oat flour, and eggs. Unlike traditional pancakes that may spike your blood sugar and leave you hungry soon after, these are designed to keep you fuller longer and balance blood sugars better.

Protein pancakes topped with shredded coconut and syrup on white plate and fork on side

Is this recipe healthy?

As a registered dietitian, I'm always looking for ways to help you meet your nutrition goals in a delicious way. These pancakes with protein powder deliver that perfect combo of nutrient-packed ingredients:

Protein powder and eggs provide all essential amino acids for muscle repair and satiety.
Bananas offer natural sweetness and potassium for heart and nerve health.
Oat flour adds whole-grain fiber to support digestion and blood sugar balance.

Four protein pancakes stacked topped with whipped cream and chocolate chips and syrup.

What ingredients do you need?

Here's your base ingredient list:

Banana - The riper, the better for maximum sweetness and smooth texture.
Egg - Binds the ingredients and boosts the protein.
Protein powder of your choice - Vanilla, chocolate, or whatever flavor fits your vibe.
Oat flour - Gives structure while keeping the recipe gluten-free. If you have a gluten allergy, just be sure to use certified GF oat flour.
Sugar of your choice - This is optional, but helps round out the sweetness.
Baking powder - Fluff booster! Don't skip this one.
Vanilla extract & salt - Rounds out the overall flavor.
Mix-ins of your choice - Here's where it gets fun: use chocolate chips, berries, nuts, shredded coconut… go wild.

Ingredients for protein pancakes in separate white bowls

Toppings of your choice: blueberries, pecans, coconut, and chocolate chips in white bowls

Can I make oat flour?

Yes, for this recipe you can easily make oat flour at home using just one ingredient-old-fashioned or quick oats! Simply blend about ⅓ cup oats in a high-speed blender or food processor until they form a fine, flour-like powder. Then measure out ¼ cup oat flour for the recipe.

How do you make healthy protein pancakes?

Preheat your pan: Set a griddle to 375°F or warm a large pan over medium heat.
Mix the batter: In a bowl, mash your banana and whisk with egg, protein powder, oat flour, sugar, baking powder, vanilla, and salt until combined.
Adjust consistency: Batter should be slighlty thick but be able to drip slowly off a spoon. If too thick, add a splash of milk. Too thin? Sprinkle in more oat flour.
Cook the pancakes: Lightly grease your pan and pour in ¼ cup batter per pancake. Cook 2-3 minutes until bubbles form, then flip and cook 2 more minutes.
Serve warm: Stack them up and serve with any of your fave toppings.

Remaining ingredients mixed with mashed banana in bowl

Customize it your way

Like all of my recipes, this protein pancake recipe is completely customizable. Choose what protein powder, mix-ins, and toppings you want to use. Here are some ways to switch things up:

Protein powder of your choice: You can use plant-based or whey protein powder-just make sure it's one you enjoy the flavor of since it shines through here. I prefer vanilla but chocolate works well too!
Mix-ins of your choice: You can fold in mini chocolate chips, fresh or frozen blueberries, diced strawberries, chopped nuts, shredded coconut, or chopped dates to add flavor and texture.
Toppings of your choice: Top your pancakes with nut butter, maple syrup, Greek yogurt, fresh berries, sliced banana, whipped cream, granola, chopped nuts, toasted coconut flakes, or extra chocolate chips.

Four protein pancakes stacked topped with chocolate chip on beige plate

Four protein pancakes stacked topped with shredded coconut on beige plate

How to make chocolate chip protein pancakes

A classic fave! I love you use mini chocolate chips for the best distribution. Go for dark chocolate chips to sneak in some extra antioxidants.

How to make coconut protein pancakes

Add a tropical twist to your pancakes with shredded coconut (unsweetened or sweetened both work great). Bonus points for toasting your coconut before stirring in for extra flavor. I love to layer over sliced banana and a drizzle of almond butter on these cakes.

Four protein pancakes stacked topped with shredded coconut

How to make blueberry protein pancakes

Blueberries bring a sweet, juicy pop and are packed with antioxidants. You can fold in either fresh or frozen blueberries to your batter before cooking. I like using frozen wild blueberries as they're smaller and will distribute through the batter better!

Four protein pancakes stacked topped with blueberries

Recipe tips and troubleshooting

Serving: These protein pancakes are delicious paired with a hot or iced protein coffee.
Troubleshooting: If your pancakes are burning on the outside but raw inside, reduce the heat slightly. You can also gently press them down using a spaula to help them cook through.
Scaling: Double or quadruple the recipe if you're serving a crowd or want to make extras for the week. Pancakes reheat well in the microwave for just 15 seconds.

Meal prep and storage

Make a big batch, let them cool completely, and store in an airtight container in the fridge for up to 4 days. You can also freeze them in a single layer, then transfer to a freezer-safe bag for up to 2 months.

Protein pancakes in meal prep container with blueberries and fork on side

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5 from 1 vote

Customizable Protein Pancakes

Prep Time10

Cook Time10

Total Time20

Course: Breakfast Choices, Snack Choices

Cuisine: American

Servings: (4-inch) pancakes

Calories: 300kcal

Author: Mackenzie Burgess, RDN

Ingredients

Ingredients:

1 extra ripe large banana, mashed into a puree (about ½ cup)
1 large egg
¼ cup about 1 large scoop or 30 grams protein powder of your choice (vanilla, chocolate, or any favorite flavor - any dietary type works)
¼ cup oat flour
1 teaspoon sugar of your choice, (white sugar, monk fruit, coconut sugar, or date sugar)
1 teaspoon baking powder
1 teaspoon vanilla extract
Pinch of salt
¼ cup mix-ins of your choice, (mini chocolate chips, blueberries, diced strawberries, chopped nuts, shredded coconut, chopped dates, etc.)
Butter or cooking spray, for greasing the pan

Toppings of your choice:

Nut Butter
Butter
Greek Yogurt
Maple Syrup
Berries or chopped fruit
Sliced Banana
Whipped Cream
Granola
Chopped Nuts
Toasted Coconut Flakes
Chocolate Chips

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Instructions

Preheat a griddle to 375°F or a large pan over medium heat.
In a bowl, whisk together all pancake ingredients. Note on batter consistency: The batter should be thick and drip slowly off a spoon - not runny. It should move around the bowl slowly when tilted. The consistency may vary based on the protein powder used, so if it's too thick, add 1-2 tablespoons of milk; if it's too thin, add 1-2 teaspoons of oat flour.
Grease pan with a small amount of butter or cooking spray. Pour ¼ cup of batter per pancake onto the hot griddle or pan. Cook 2-3 minutes per side, flipping once small bubbles begin to form on the surface.
Serve warm with any favorite toppings of your choice!
If you end up with extras, store in an airtight container in the fridge for up to 4 days. To reheat, pop in the microwave for 15 seconds.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for vanilla protein powder, white sugar, and walnuts. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Protein pancakes with syrup drizzle on top

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Leftover Mashed Potato Soup

November 22, 2025 by Mackenzie Burgess, RDN Leave a Comment

If you're staring at a bowl of leftover mashed potatoes after your Thanksgiving feast, this cozy and creamy leftover mashed potato soup is your new favorite way to give them a second life. With just a few pantry staples and one pot, you'll create a cozy meal that transforms leftovers into something truly crave-worthy. Plus, you get to use up any frozen vegetables of your choice-peas, corn, carrots, or whatever you have on hand!

Why you'll love it

Fast and filling: Comes together in 25 minutes flat with just one pot-ideal for the post-holiday cooking slump.
Ultimate comfort food: Rich, creamy, and loaded with cheesy, bacon-y goodness.
Thanksgiving leftovers win: A delicious way to use up mashed potatoes, cheese, and even those forgotten frozen veggies in the back of the freezer.

What is mashed potato soup?

Mashed potato soup is exactly what it sounds like-a velvety soup made by whisking luscious mashed potatoes into broth. It creates a rich, creamy base without needing to make a separate roux. It's almost like a loaded baked potato in soup form!

Mashed potato soup topped with bacon and cheese

Is this mashed potato soup healthy?

As a registered dietitian, I love turning comfort food into meals that nourish as well as satisfy. This mashed potato soup delivers just that with a perfect combo of nutrient-packed ingredients:

Protein from bacon and cheddar: Adds staying power so this cozy bowl keeps you full.
Fiber from frozen vegetables: A quick and easy way to boost the nutrient content and get in your veggies.
Bone broth base: Bone broth is rich in collagen and contains amino acids like glycine as well as minerals, which research shows may help support the gut barrier, enhance nutrient absorption, and reduce gut inflammation.

What ingredients do you need?

Here's everything you'll need to make leftover mashed potato soup:

Bacon: Diced and pan-fried until crispy to sprinkle on top.
Shallots or onion: For that sweet, caramelized flavor.
Chicken bone broth: Adds depth and richness (you can sub veggie broth if you prefer).
Leftover mashed potatoes: Any kind works-creamy, chunky, with garlic or cheese.
Heavy cream: Just a splash for added creaminess.
Cheddar cheese: Melts into the soup and makes it extra decadent.
Frozen vegetables: Peas, carrots, corn, or a medley-whatever you have!
Chives: For a bright, oniony finish.

How do you make leftover mashed potato soup?

Follow these simple steps to transform leftovers into soup magic:

Cook the bacon: In a medium or large pot, cook the diced bacon over medium heat until crispy. Transfer to a paper towel-lined plate, and leave about 1 tablespoon of the drippings in the pot.

Sauté the shallots/onion: Add the diced shallots or onion to the bacon fat and sauté for about 5 minutes, or until soft and translucent.

Add broth and mashed potatoes: Pour in the bone broth and bring it to a gentle simmer. Whisk in the leftover mashed potatoes until smooth and creamy.

Simmer with cream and veggies: Stir in the heavy cream and frozen vegetables. Let everything simmer together for about 2-3 minutes.

Serve and garnish: Ladle the soup into bowls, then top each with shredded cheddar, crispy bacon bits, and a sprinkle of fresh chives.

Creamy soup with vegetables being served

Customize it your way

Like all of my recipes, this mashed potato soup is completely customizable. Choose what protein, veggies, and toppings you want to use.

Protein of your choice: You can use bacon as the recipe calls for, or swap in chopped leftover turkey, ham, turkey bacon or even crumbled sausage. For a plant-based option, try sautéed mushrooms or tempeh.
Cheese of your choice: Sharp cheddar adds a nice bite, but you can use gouda, parmesan, gruyere, or even a dairy-free cheese to match your taste.
Feel free to mix up the vegetables: Frozen peas, corn, and carrots are a classic combo-but feel free to toss in green beans, spinach, or diced zucchini. If you have leftover roasted veggies from Thanksgiving, chop those up and stir them in too!

Creamy soup topped with bacon and cheese

Recipe tips and tricks

Serving: Pair it with a slice of crusty sourdough or leftover dinner rolls. A small green salad also adds a nice crunch and freshness to balance the creamy soup.
Troubleshooting: If your soup is too thick, add more broth or a splash of milk to loosen it up. If it's too thin, stir in a bit more mashed potatoes.
Scaling: This recipe makes 4 hearty servings, but you can easily double it if you have a bigger batch of leftovers.

Creamy soup topped with bacon and chives.

Can I keep leftovers?

This soup is best fresh but you can also store any leftovers in an airtight container for up to 4 days.

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Leftover Mashed Potato Soup

If you're staring at a bowl of leftover mashed potatoes after your Thanksgiving feast, this cozy and creamy leftover mashed potato soup is your new favorite way to give them a second life!

Prep Time10

Cook Time15

Total Time25

Course: Main Dish Choices

Cuisine: American

Servings: servings

Calories: 420kcal

Author: Mackenzie Burgess, RDN

Ingredients

8 slices bacon, diced into 1-inch pieces
3 shallots or 1 small onion, diced
2 cups chicken bone broth
2 cups leftover mashed potatoes
¼ cup heavy cream
1 cup shredded cheddar cheese
2 cups frozen vegetables of your choice (peas, corn, carrots, or a mixture)
¼ cup sliced chives

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Instructions

Cook diced bacon in a medium or large pot over medium heat until crispy. Transfer to a paper towel-lined plate and set aside, keeping 1 tablespoon of the drippings in the pot.
Add onion to the pot and sauté over medium heat for 5 minutes, until softened.
Pour in the bone broth and bring to a gentle simmer.
Whisk in the mashed potatoes until the soup becomes smooth and creamy.
Stir in the heavy cream and vegetables and let simmer for 2 minutes.
Serve immediately, dividing the soup among 4 bowls. Top each bowl with about ¼ cup shredded cheese, 2 tablespoons of bacon, and 1 tablespoon chives.
This soup is delicious served with leftover holiday rolls or a small side salad.

Nutrition

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Golden Curry Lentil Dry Soup Mix

November 18, 2025 by Mackenzie Burgess, RDN Leave a Comment

Whether you're looking for a pantry-friendly weeknight dinner or prepping thoughtful gifts for the holiday season, this Golden Curry Lentil Dry Soup Mix has you covered. Made with hearty lentils, split peas, and warming spices-this shelf-stable recipe is packed with flavor, plant-based protein, and fiber. Simply store it in a jar and you've got a meal ready to cook at any time.

Golden Curry Lentil Dry Soup Mix final product in bowl and dry lentils in background

Disclosure: This post has been sponsored by USA Pulses. All opinions are my own; I never feature a brand that I don't love! See my disclosure policy for more details.

Why you'll love it

Shelf-stable and meal-prep friendly: This dry mix keeps for up to 6 months, making it perfect for easy weeknight dinners or thoughtful DIY gifts.
Budget-friendly nutrition: Pulses (aka lentils, split peas, beans, and chickpeas) are some of the most affordable sources of protein and fiber around.
Printable recipe card: I have this recipe available on a cute recipe card you can attach with the dry soup mix. You can download it HERE!

Golden Curry Lentil Dry Soup Mix in jar with recipe card

Golden Curry Lentil Dry Soup Mix final product in bowl and dry lentils and naan in background

What are pulses?

Pulses are the dry, edible seeds of legumes-including lentils, dry peas, chickpeas, and beans. They're different from fresh peas or green beans because they're harvested dry and they store beautifully without refrigeration. Pulses are also naturally gluten-free and rich in plant-based protein and fiber. They are definitely pantry staples in my house!

These small but mighty ingredients are good for the planet too. Pulses enrich the soil through nitrogen fixation, meaning they naturally add nitrogen back into the soil, reducing the need for synthetic fertilizers.

Dal actually refers to both the pulses themselves (most often lentils) and the traditional dish made from them, especially in South Asian cuisine. I'm really inspired by those cozy, spiced dal flavors, and this golden curry soup is simply my own twist using pulses in a slightly different format. It's not meant to replace dal-just a fun way to play with similar ingredients and warm spices in a golden, curry-style soup. Think of it as a little flavor crossover that still celebrates the heart of what makes dal so comforting.

Red lentils and split peas in mason jar with white lid

Are lentils healthy?

As a registered dietitian, I can confidently say lentils are one of the most nutrient-dense pantry staples you can keep on hand. Here's why.

Rich in plant-based protein: One cup of cooked red lentils packs around 18 grams of protein, making it a great meat-free option.
Excellent source of fiber: With about 15 grams per cup, lentils help support gut health and steady blood sugar levels. Research shows their mix of prebiotic fibers and nutrients has been associated with lower rates of hypertension, heart disease, diabetes, and certain cancers.
Nutrient-dense: Lentils are loaded with folate, iron, magnesium, and polyphenols. A 2021 study in Nutrients emphasized lentils' role in reducing chronic disease risk, including cardiovascular disease and type 2 diabetes.

Are split peas healthy?

Absolutely! Split peas-whether green or yellow-are another pulse superstar I love including in soups and stews. This recipe combines both red lentils and green split peas for double the benefits:

Heart-healthy fiber: Just 1 cup of cooked split peas contains 16 grams of fiber-over half your daily needs! Research also shows that split peas can improve short-term appetite control by increasing fullness and reducing hunger
Naturally low in fat and sodium: Great for heart health and managing blood pressure.
Packed with micronutrients: Split peas are rich in potassium, zinc, and B vitamins. Research published in Frontiers in Nutrition supports split peas' role in supporting metabolic and cardiovascular health thanks to their antioxidant and prebiotic potential.

Lentils and split peas in jar and seasonings in jar

Golden Curry Lentil Dry Soup Mix in jar with spices in jar and recipe card attached

Should I rinse the lentils and split peas?

Yes-this is something I almost always recommend! Even though lentils and split peas are dried and shelf-stable, they can still have small bits of dirt, dust, or debris from processing. Giving them a quick rinse in a fine mesh strainer before cooking helps ensure your soup is clean and smooth.

Because of this, I suggest keeping the lentils and split peas separate from the spices when assembling your dry soup mix in a jar. That way, when it's time to cook, you can easily rinse the pulses first and then just add in the spice blend.

Golden Curry Lentil soup final product in pot

What ingredients do you need?

Red lentils: These cook quickly and break down for a creamy texture-look for them in the bulk bin or international aisle labeled as "masoor dal." If you can't find red lentils, brown lentils work too-they may just need to cook a few minutes longer.
Green split peas: Add heartiness and bite; they hold their shape better than lentils. They're usually found near dry beans or in the soup aisle.
Dried minced onion: Brings that savory onion flavor without any chopping.
Coconut milk powder: Adds creamy richness without needing to pop open a can. You can find it in the baking aisle or international section near Thai ingredients. If you can't find this one, simply add in a spoonful of coconut cream when cooking.
Curry powder: Use your favorite blend, but for warmth and complexity, choose one with both sweet and spicy notes.
Turmeric: This gives it an extra golden hue and provides anti-inflammatory benefits.
Garlic powder: Be sure to use garlic powder, not garlic salt, for better control of the seasoning.
Ground ginger: Offers gentle heat and earthiness.
Bay leaf: Just be sure to remove the bay leaf before serving.
Salt and black pepper: This enhances all the flavors. If you're planning on cooking the soup with a salty broth, you may consider omitting the salt in the dry soup mix blend.

Cooked Golden Curry Lentil Dry Soup Mix final product in pot and pink and white towel

How do you make this dry soup mix?

This soup couldn't be easier to make-whether you're cooking it right away or assembling the dry ingredients for later. Here's how to bring it all together with a few extra tips to ensure success.

1. Rinse your lentils and split peas

If you're cooking the soup right away, give your red lentils and split peas a quick rinse in a fine mesh strainer. This helps remove any dust or debris and can improve digestibility.

2. Sauté the shallot

If using, heat 1 tablespoon of oil in a large pot over medium-high heat and add a diced shallot. Let it sizzle for 2-3 minutes until fragrant and slightly golden. This step creates a flavorful base layer for the soup.

3. Add in diced tomatoes and your favorite veggies

If you have it on hand, toss in a can of diced tomatoes and about 2 cups of chopped vegetables for bonus nutrients. Cauliflower, spinach, carrots, and bell peppers all work great.

4. Stir in the dry soup mix and pour in your broth

Once your base is sautéed, add in all of the dry soup mix and pour in 4 cups of low-sodium vegetable broth (or bone broth for extra protein).

5. Simmer until soft and fragrant

Bring the soup to a boil, then lower the heat to medium-low and let it simmer uncovered for 20 minutes. Stir occasionally to keep the lentils from sticking to the bottom of the pot.

The red lentils will break down and create a creamy base, while the split peas should stay mostly intact for texture.

6. Finish with toppings and serve

Once everything is tender and fragrant, remove the bay leaf and ladle the soup into bowls. Top with a swirl of coconut milk or plain Greek yogurt and fresh cilantro if you want to go all in.

I also love pairing this with warm naan bread scooped in it… yum!

Golden Curry Lentil Dry Soup Mix in jar with recipe card attached and pumpkin decor in background

Golden Curry Lentil soup in large pot and white spoon in soup

Want a printable recipe card?

I've got you covered! If you're assembling this mix as a gift or just want a handy reminder for your pantry, download and print the Golden Curry Lentil Dry Soup Mix recipe card to attach to the jar.

DOWNLOAD PRINTABLE RECIPE CARD HERE

Golden Curry Lentil Dry Soup Mix Printable Recipe Card pdf

Customize it your way

Like all of my recipes, this Golden Curry Lentil Soup is completely customizable. Choose what veggies, broth, and toppings you want to use:

Veggies of your choice: Feel free to mix up the veggies! Try chopped carrots, cauliflower florets, baby spinach, or even frozen peas for a burst of color and nutrition.
Broth of your choice: I love using low-sodium vegetable broth or bone broth for added nutrients. You can also use water in a pinch-just adjust the salt to taste.
Toppings of your choice: A swirl of Greek yogurt or coconut cream makes it extra creamy. Add toasted coconut flakes or a handful of crispy chickpeas for crunch!

Golden Curry Lentil Dry Soup Mix final product in bowl and gold spoon on side

Recipe tips and tricks

Serving: This soup is delicious on its own or served with warm naan bread or over rice for a more filling meal. You could even add extra protein on top like sliced chicken.
Troubleshooting: If your soup thickens too much while cooking, just add an extra splash of broth or water.
Scaling: Want to make a bigger batch for gifting? Simply double or triple the dry mix ingredients and portion into jars with a cute tag.

Meal prep and storage tips

For the dry soup mix, you can store it in an airtight jar or container in a cool, dry place for up to 2 years.

Once cooked, this lentil curry keeps well in the fridge for up to 4 days or freeze individual portions in Souper Cubes for up to 4 months. Let thaw overnight and reheat on the stovetop or microwave.

Golden Curry Lentil Dry Soup Mix in two jars, pulses and spices.

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Golden Curry Lentil Dry Soup Mix

Prep Time10

Cook Time30

Total Time40

Course: Main Dish Choices, Soup, Vegetarian Choices

Cuisine: American, Indian

Servings: servings

Calories: 257kcal

Author: Mackenzie Burgess, RDN

Ingredients

Dry Soup Mix Ingredients:

1 cup red lentils, can also sub in yellow lentils
½ cup green split peas, can also sub in yellow split peas
2 tablespoons coconut milk powder
2 tablespoons dried minced onion
1 tablespoon curry powder
1 teaspoon ground turmeric
1 teaspoon garlic powder
½ teaspoon ground ginger
1 bay leaf
½ teaspoon salt
¼ teaspoon black pepper

Cooking Additions:

1 shallot, diced
1 - 14.5 ounce can diced tomatoes
2 cups vegetables of your choice, (carrots, peppers, cauliflower, etc.)
4 cups low-sodium broth or bone broth

Get Recipe Ingredients

Instructions

Jar Assembly Instructions:

To a 16 ounce mason jar, add lentils followed by the split peas and secure with a lid.
To a separate small 4 ounce mason jar, layer in the coconut milk powder and all the spices.
Store in the pantry for up to 2 years.

Cooking Instructions:

Optional but recommended*: Rinse red lentils and split peas with water in a colander. Saute shallot in 1 tablespoon oil in a large pot over high heat for 3 minutes. Add in diced tomatoes and veggies, if using.
Add dry soup mix ingredients and broth to the same pot.
Bring the mixture to a boil over high heat. Then, lower the heat to medium low and simmer uncovered for 20 minutes, stirring occasionally, until lentils and split peas are tender.
Serve with naan bread and cilantro on top. It's also delicious with a swirl of plain Greek yogurt or coconut cream on top.
Store any leftovers in the fridge for up to 4 days or freeze for up to 4 months.

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save this golden curry lentil dry soup mix recipe on pinterest:

try these other plant-based soup recipes too:

Toasted Tomato Basil Soup
Tuscan Kale & Farro Soup
Or check out these 20 delicious vegan soups!

40 Healthy Thanksgiving Sides

November 12, 2025 by Mackenzie Burgess, RDN Leave a Comment

Want to plan out some healthy Thanksgiving sides but not sure where to start? We've rounded up 40 healthy Thanksgiving side dish recipes that will help you enjoy the spirit of the season while preparing nutritious meals for yourself and loved-ones.

How can I make a side dish healthy?

Traditional Thanksgiving side dishes are often high in calories and saturated fat and lack vegetables, fiber, and important micronutrients. But don't worry, there are many ways to boost the nutrients in your favorite Thanksgiving sides!

Here are some tips to help make your Thanksgiving sides fun, healthful, and satisfying:

Utilize vegetables: It's harvest season after all, so feel free to make veggies the star of the show! Roasted carrots, butternut squash, or brussels sprouts are perfect for this time of year! Dress them up with herbs and spices of your choice or a balsamic glaze for some extra flavor!
Adjust fan favorites: Many traditional thanksgiving side dishes can provide lots of nutrients with a few simple tweaks. For example,
1. Swap the cream of mushroom soup in green bean casserole with milk and Greek yogurt.
2. Make your own cranberry sauce with honey or maple syrup instead of store-bought varieties that often contain high fructose corn syrup and other additives.
3. Ditch the marshmallows in traditional sweet potato casserole and opt for a crunchy oat and pecan topping instead.
Alter the cooking method: Try streaming, baking, grilling, braising, or boiling your foods rather than deep frying them and use healthy, plant-based oils instead of butter when sautéeing.

40+ Healthy Thanksgiving Sides to Try

Read below for dietitian-approved recipe ideas that will give you some inspiration and help you pump up your nutrition this holiday season!

Sheet Pan Green Beans with Alfredo Sausage

This sheet pan green beans recipe is perfect for the busy holiday season when you're craving a comforting meal without the hassle. It contains flavorful Italian sausage, creamy alfredo sauce, and canned green beans. Plus, you get to customize it with any cheese of your choice.

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Acorn Squash Salad with Maple Dressing

Looking for a delicious way to dress up a classic seasonal squash? This recipe features acorn squash, pomegranate seeds, hazelnuts, lots of greens, and a homemade creamy maple dressing.

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Massaged Kale Salad with Marinated Chicken, Fall Produce, and Apple Cider Vinaigrette

Air Fryer Corn Fritters

These air fryer corn fritters are the perfect side for the busy holiday season. They contain the goodness of Libby's Whole Kernel Sweet Corn alongside your favorite cheese and seasonings, served with a smoked paprika maple aioli for dipping. Plus, they're made in the air fryer for a lighter take on this indulgent classic.

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Pomegranatefetaandredonionsalad min.jpgformat1500w

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Pomegranate and Feta Salad

Try out this light and fresh fall-themed salad dish that will pair perfectly with the rest of your Thanksgiving dishes!

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Air Fryer Green Beans

Air fryer green beans are the easiest side dish you could ask for! They take just a few minutes to make with only 3 main ingredients. Plus, you get to customize the toppings your way!

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beingnutritious.com

Roasted Honeynut Squash Stuffed with Cranberry Wild Rice Pilaf

Want to try out a new stuffing dish this year? Look no farther than this flavorful honeynut squash recipe stuffed with a seasonal cranberry wild rice pilaf.

Roasted Fall Vegetables with Smoked Paprika Aioli

Looking for an easy side dish recipe using up all those delicious winter squash and Brussels sprouts? Try making Roasted Fall Vegetables served with a Smoked Paprika Aioli sauce. Perfect to add to your holiday table!

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fadfreenutrition.nutricionalgrano.com

Homemade Caramelized Vegan Onion Gravy

It's not Thanksgiving without gravy. If you want to add a plant-based version of this Thanksgiving classic, try out this delicious homemade onion gravy.

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theoregondietitian.com

Bacon Green Bean Casserole

Take green bean casserole to the next level with this fresh spin on traditional green bean casserole that uses fresh green beans and a perfect blend of bacon and cheese to tie all the ingredients together!

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www.laurelannnutrition.com

Everything Bagel Pumpkin Seeds

Everything bagel seasoning isn't just for avocado toast. It's perfect for those extra pumpkin seeds you have leftover from carving pumpkins!

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Maple-Balsamic Roasted Winter Vegetables

This fall-inspired recipe features sweet potatoes, carrots, and beets with a delicious blend of seasonings to make the perfect Thanksgiving side!

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www.hauteandhealthyliving.com

Roasted Beets and Carrots Kale Salad

Looking to get some greens in over the holidays? This bright and vibrant kale salad is simple to make and perfect for a nutrient-dense side.

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laraclevenger.com

Air Fryer Parmesan Asparagus Recipe

With four main ingredients, this air-fryer parmesan asparagus is super simple and a perfect veggie to pair with the rest of your Thanksgiving meal!

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www.hauteandhealthyliving.com

Healthy Sweet Potato Casserole {Without Marshmallows}

This healthy spin on a Thanksgiving classic provides a delicious alternative without marshmallows. Sweet potatoes are sweetened with maple syrup, cinnamon, and vanilla and topped with crunchy pecans.

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www.chelseadishes.com

Herb Roasted Potatoes and Broccoli

Mashed potatoes aren't the only way to enjoy potatoes this holiday season! This recipe flavors roasted potatoes and broccoli with fresh rosemary and garlic for a delicious Thanksgiving side.

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healthyideasplace.com

Quinoa Dressing with Mushrooms and Almonds

Try something new for your dressing this season with this creative, healthy quinoa stuffing made with flavorful mushrooms, crunchy almonds, and sweet dried cranberries.

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Maple Roasted Squash Wedges

Create a beautiful side dish with this simple, 5-ingredient recipe for maple roasted squash wedges. This recipe is completely customizable so you get to choose your favorite squash pick or use up whatever squash you already have on hand.

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Instant Pot Cauliflower Potato Mash

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Roasted Persimmon and Asian Pear

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Guest contributors: Corrin and Sydney are both Registered-Dietitians-to-be from Westminster, Colorado who are passionate about helping others through food and nutrition. They are both currently Food Science and Human Nutrition majors at Colorado State University looking to graduate in 2023 and pursue their Masters in Dietetics. In their free time, Sydney and Corrin enjoy backpacking in the Colorado mountains, doing yoga, and cooking new recipes. They love sharing their passion for food with others and providing food inspiration on their Instagram page. You can connect with them on Instagram @nutri.liciouseats!

Birthday Cake Vanilla Protein Mug Cake

November 3, 2025 by Mackenzie Burgess, RDN Leave a Comment

This vanilla protein mug cake packs in 13 grams of protein and takes just 5 minutes to make. It's made with just 7 simple ingredients and can be customized with any protein powder of your choice. Whether you're treating yourself after a workout or curbing a nighttime sweet tooth, this is one of my favorite single-serve treats to whip up.

Birthday cake vanilla protein mug cake with spoon in taking scoop out with protein powder in background

Why you'll love it

This vanilla protein mug cake tastes just like classic birthday cake but takes only one minute to make. Here's why you'll love it:

Protein-packed: Each mug has about 13 grams of protein for a satisfying balance treat.
Quick and easy: Ready in just 5 minutes with simple pantry staples.
Customizable: Add your favorite sprinkles, flavored protein powder, or a drizzle of frosting on top.

Birthday cake vanilla protein mug cake cooked in clear mug topped with rainbow sprinkles

What is a protein mug cake?

A protein mug cake is a single-serving cake made in a mug, typically using protein powder to give it a higher-protein profile. It's the perfect sweet treat when you don't want to bake a full cake (or do dishes). You just mix the ingredients right in a mug, microwave it for 30-45 seconds, and voilà-you've got cake.

Birthday cake vanilla protein mug cake topped with rainbow sprinkles with protein powder in background

Is this mug cake healthy?

As a registered dietitian, I'm always looking for ways to make desserts that are both satisfying and packed with nutrients. This vanilla protein mug cake delivers just that with a perfect combo of nutrient-packed ingredients.

Vanilla protein powder adds 13 grams of satisfying protein to help you feel full and support muscle recovery.
Oat flour provides whole grain fiber to support digestion and heart health.
Cashew butter provides heart-healthy fats and a creamy texture that keeps this cake moist without oil or butter.

In fact, research shows that higher-protein snacks can help manage appetite and improve satiety throughout the day.

Vanilla protein mug cake topped with rainbow sprinkles with protein powder in background

What ingredients do you need?

You only need a handful of pantry staples to make this recipe:

Vanilla protein powder: Use your favorite brand and type of protein powder here. If using an unflavored powder, add an extra ½ teaspoon of maple syrup.
Oat flour: Adds structure and softness. You can make your own by blending rolled oats until finely ground.
Cashew butter: This ingredient really gives it it's signature cake-like flavor! It's usually more expensive though, so you can always swap for peanut or almond butter.
Maple syrup: Feel free to swap for agave syrup or honey if you don't have maple syrup.
Baking powder: Helps the cake rise and get fluffy.
Vanilla extract: Adds that extra vanilla flavor we all love.
Milk of your choice: Almond, soy, oat, or dairy-use whatever you have on hand.
Sprinkles: Totally optional… but highly recommended. It's not a birthday cake without them!

Ingredients for mug cake in separate white bowls

How do you make a birthday cake vanilla protein mug cake?

This is truly one of the easiest recipes ever. Here's how to make it step-by-step:

Add everything (except the sprinkles) to your mug. Stir until a smooth batter forms.
Microwave for 30-45 seconds. The cake should be dry on top and slightly fluffy. Let it cool for 30 seconds before diving in-it helps the texture set.
Add toppings like sprinkles, Greek yogurt, cashew butter, or whipped cream if desired. Then grab a spoon and dig in!

Ingredients for mug cake mixed into clear mug before cooking

Birthday cake vanilla protein mug cake topped with rainbow sprinkles with scoop being taken out

Customize it your way

Like all of my recipes, this birthday cake vanilla protein mug cake is completely customizable. Choose what ingredients you want to use:

Protein powder of your choice: Use your favorite brand and type of protein powder here. If using an unflavored powder, add an extra ½ teaspoon of maple syrup.
Milk of your choice: Any kind of milk will work here-use oat, almond, soy, or dairy based on what you have.
Toppings of your choice: I love a dollop of yogurt or more cashew butter on top. You could even go full birthday mode with whipped cream and candles!
Feel free to mix up the flour - This recipe uses oat flour, but you can totally swap in almond flour or all-purpose flour if that's what you've got on hand. Just note that textures may vary slightly-oat flour gives it a nice cake-like crumb while almond flour makes it extra moist.

Birthday cake vanilla protein mug cake topped with gold spoon taking scoop out and protein powder in background

Recipe tips and troubleshooting

Serving: This vanilla protein mug cake is best enjoyed warm, straight from the mug! Top with sprinkles or a spoonful of yogurt for extra creaminess.
Troubleshooting: If your cake turns out too dry, reduce microwave time slightly or try a splash more milk. If it's too wet, cook a few seconds longer next time. You want it to feel soft and cakey on top with no liquidy spots.
Scaling: Want to make one for a friend? Just double the ingredients and split between two mugs. Microwave each one individually for best results.

Birthday cake vanilla protein mug cake topped with rainbow sprinkles and gold spoon

Can you make these protein mug cakes ahead of time?

These mug cakes are best enjoyed immediately after microwaving, otherwise they tend to dry out as they sit for too long. If you're trying to save on time, you can pre-mix your dry ingredients in small jars and then just add the wet ingredients when you're ready to make it!

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Birthday Cake Vanilla Protein Mug Cake

Prep Time4

Cook Time1

Total Time5

Course: High Protein Choices, Sweet Treat Choices

Cuisine: American

Servings: mug cake

Calories: 237kcal

Author: Mackenzie Burgess, RDN

Ingredients

Ingredients:

2 tablespoons about 15 grams vanilla protein powder
2 tablespoons oat flour
1 tablespoon cashew butter
1 teaspoon maple syrup
¼ teaspoon baking powder
¼ teaspoon vanilla extract
2 tablespoons milk of your choice, (almond, soy, dairy, or oat)

Toppings:

Yogurt, ice cream, or whipped cream
Rainbow sprinkles

Get Recipe Ingredients

Instructions

Stir all ingredients in a large mug until it forms a thin, batter-like consistency.
Microwave for 30-45 seconds. Then, let cool for 30 seconds. Batter should be mostly dry to the touch and have a cakey texture.
Top with yogurt, ice cream, or whipped cream along with rainbow sprinkles to give it the birthday cake feel.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for 2% milk. This calculation does not include toppings. For more nutrition information, seek a professional registered dietitian's advice.

Mug Size Note: You want to use a medium to large mug because the cake will puff up in the microwave when it cooks. Using a larger mug prevents it from spilling over the sides.

Nutrition

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Oreo Protein Mug Cake

November 3, 2025 by Mackenzie Burgess, RDN Leave a Comment

Craving something sweet and chocolatey right now? This Oreo protein mug cake packs 11 grams of protein and comes together in under 5 minutes. With just a few pantry staples and two crushed Oreo's, you can have a soft, cake-like treat that's satisfying and ready in no time.

Gold spoon in oreo protein mug cake topped with oreo and yogurt

Why you'll love it

This mug cake gives you that nostalgic cookies and cream flavor but with way more staying power.

Protein-packed: Each mug has about 11 grams of protein, making it a more satisfying dessert or snack.
Quick and easy: Ready in under 5 minutes with just a few pantry staples.
Customizable: Use your favorite protein powder, milk, and toppings to make it own own.

Oreo protein mug cake with gold spoon mixing it up

What is a protein mug cake?

Oreo protein mug cake with gold spoon taking scoop out, with protein powder in background.

Is it healthy?

As a registered dietitian, I love making better-for-you twists on desserts. This mug cake delivers satisfying flavor and functional nutrition in one bite:

Protein powder adds 11 grams of protein per serving supporting muscle recovery and satiety.
Oat flour adds fiber and whole grain goodness to help balance blood sugar.
Oreos bring the signature flavor and crunch, with a smaller portion size that satisfies without going overboard.

Research supports that higher-protein snacks can help reduce cravings and promote fullness throughout the day.

Oreo protein mug cake topped with oreo with gold spoon next to mug

Oreo protein mug cake with gold spoon taking bite out and protein powder in background

What ingredients do you need?

This recipe is super simple-just 7 ingredients and a mug!

Protein powder (vanilla, chocolate, or cookies and cream): Pick your favorite! Chocolate makes it rich, vanilla keeps it light, and cookies and cream adds extra Oreo flavor.
Oat flour: Keeps the cake soft and tender.
Crushed Oreos: One in the batter and another for topping if you want to go full cookie mode.
Maple syrup: Adds just a touch of sweetness.
Baking powder: Gives the cake a nice fluffy lift.
Vanilla extract: Enhances the cookie flavor.
Milk of your choice: Almond, soy, dairy, or oat all work beautifully here.

Ingredients for oreo protein mug cake in separate white bowls

How do you make an Oreo protein mug cake?

You're 5 minutes away from a satisfying dessert. Here's how to make it:

Add protein powder, oat flour, maple syrup, baking powder, vanilla extract, and milk to a large mug. Stir until it forms a smooth batter.
Crush one Oreo Thin into a fine powder and gently fold it into the batter.
Microwave the mug cake for 30-45 seconds, until mostly dry to the touch and cakey in texture. Let cool for 30 seconds.
Top with extra crushed Oreo, a spoonful of yogurt, or whipped cream if you'd like. Then dig in while it's still warm!

Oreo protein mug cake ingredients mixed in white mug before cooking

Oreo protein mug cake topped with oreo and yogurt

Customize it your way

Like all of my recipes, this Oreo protein mug cake is completely customizable. Choose what ingredients you want to use:

Protein powder of your choice: We love using Vanilla, Chocolate, or Cookies and cream flavored protein powder. Aim for one that provides 10 to 20 grams of protein per scoop.
Milk of your choice: Any kind of milk will work here-almond, oat, soy, or dairy.
Toppings of your choice: Try Greek yogurt for a creamy finish, whipped cream for a treat, or more crushed Oreos for crunch.

Oreo protein mug cake topped with oreo and protein powder in background

Recipe tips and troubleshooting

Serving: Enjoy your mug cake straight from the mug while it's warm. It's soft, melty, and perfect right after cooking.
Troubleshooting: If your cake feels underdone, pop it back in for 5-10 seconds. If it's too dry, reduce microwave time slightly or add an extra splash of milk next time.
Scaling: Want to share? Double the ingredients and divide between two mugs. Microwave individually for the best results.

Oreo protein mug cake topped with oreo and gold spoon next to mug

Can you make these protein mug cakes ahead of time?

These oreo protein mug cakes are best made fresh, but you can pre-mix your dry ingredients (protein powder, oat flour, baking powder, and crushed Oreo) in small jars for an easy grab-and-go option. When ready, just add milk, syrup, and vanilla extract, then microwave for an instant, protein-packed dessert.

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Oreo Protein Mug Cake

Craving something sweet and chocolatey right now? This Oreo protein mug cake packs 11 grams of protein and comes together in under 5 minutes. With just a few pantry staples and two crushed Oreo's, you can have a soft, cake-like treat that's satisfying and ready in no time.

Prep Time4

Cook Time1

Total Time5

Course: High Protein Choices, Sweet Treat Choices

Servings: mug cake

Calories: 251kcal

Author: Mackenzie Burgess, RDN

Ingredients

Ingredients:

2 tablespoons about 15 grams vanilla or chocolate or cookies and cream protein powder
2 tablespoons oat flour
2 Oreos crushed or blended into a fine powder, yields about 1 tablespoon
1 teaspoon maple syrup
¼ teaspoon baking powder
¼ teaspoon vanilla extract
2 tablespoons milk of your choice, (almond, soy, dairy, or oat)

Toppings:

Yogurt, ice cream, or whipped cream
Crushed Oreos

Get Recipe Ingredients

Instructions

Stir all ingredients in a large mug until it forms a thin, batter-like consistency.
Microwave for 30-45 seconds. Then, let cool for 30 seconds. Batter should be mostly dry to the touch and have a cakey texture.
Top with yogurt, ice cream, or whipped cream along with crushed oreos for crunch.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for vanilla protein powder and 2% milk. This calculation does not include toppings. For more nutrition information, seek a professional registered dietitian's advice.

Mug Size Note: You want to use a medium to large mug because the cake will puff up in the microwave when it cooks. Using a larger mug prevents it from spilling over the sides.

Nutrition

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Customizable Fruit Crisp

October 20, 2025 by Mackenzie Burgess, RDN Leave a Comment

This customizable fruit crisp is a cozy, crowd-pleasing dessert you can enjoy with any fruit you have on hand. Feel free to customize with berries, peaches, cherries, or another seasonal fruit. This year-round sweet treat is perfect for parties or even for breakfast with a dollop of yogurt on top!

Customizable Fruit Crisp with spoons with blueberries on it.

Why you'll love it

Totally customizable: Pick any fruit combo you love-apples, berries, peaches, you name it. This recipe works with what's in season or what's in your freezer.
Naturally sweetened: We're using just a touch of maple syrup or honey in both the filling and topping, so the natural fruit flavors really shine.
Crispy and comforting: That golden oat-nut topping delivers the perfect crunch to balance the soft, juicy fruit underneath.
Perfect for sharing: It serves 6-8 people, making it ideal for dinner parties or holiday tables.

Customizable Fruit Crisp with blueberries on side and white towel.

Can I use frozen fruit?

Yes! You can absolutely use frozen fruit for this fruit crisp. No need to thaw before baking-just toss the frozen fruit directly with the other base ingredients and add an extra teaspoon of cornstarch to help absorb any extra moisture. Great option for off-season or meal prep-friendly baking!

Can I use canned fruit?

You can, but with a few tips! Choose canned fruit packed in 100% juice (not syrup), and drain it well before mixing. Since canned fruit is softer, the texture will be more tender after baking, and you may want to reduce bake time slightly.

Customizable Fruit Crisp with spoons with peaches on it.

What is a fruit crisp?

A fruit crisp is a baked dessert featuring fresh or frozen fruit topped with a crumbly mixture of oats, flour, nuts, and a touch of fat (like butter or coconut oil). It's similar to a crumble or cobbler, but typically lighter and crispier thanks to the oats and nuts. You can think of it as a rustic, fuss-free pie with no crust required!

Is this fruit crisp healthy?

As a registered dietitian, I'm always looking for ways to add fiber, antioxidants, and heart-healthy fats into our favorite comfort foods. This fruit crisp delivers just that with a perfect combo of nutrient-packed ingredients:

Fruits like berries and apples are high in fiber and polyphenols-compounds that support heart health and brain function. A meta-analysis found that higher fruit intake is associated with lower risks of cardiovascular disease.
Rolled oats offer whole-grain goodness and a steady source of energy. They're rich in beta-glucan, a soluble fiber linked to reduced cholesterol levels.
Nuts like walnuts or almonds provide healthy fats and plant-based protein, plus vitamin E and magnesium for antioxidant and anti-inflammatory benefits. Walnuts, in particular, are rich in omega-3 fatty acids that support heart health, help balance cholesterol levels, and may play a role in brain health.

Customizable Fruit Crisp topped with yogurt in white bowl

What ingredients do you need?

Here's what you'll need to pull together this easy fruit crisp.

Chopped fruit: This is the heart of the recipe and can be fresh, frozen, or canned (just drain well if using canned).
Maple syrup or honey: Adds natural sweetness and helps everything caramelize as it bakes.
Cornstarch: Thickens the fruit juices so your crisp isn't soupy.
Lemon juice: Adds a pop of brightness and balances the sweetness.
Vanilla extract: Adds warm, cozy depth to the fruit filling.
Cinnamon: A classic spice that pairs well with almost every fruit.
Rolled oats: Brings that golden, crispy texture on top.
Oat flour: Keeps it gluten-free and subtly nutty, but all-purpose works too.
Chopped nuts: Adds crunch and richness from healthy fats.
Salt: Just a pinch helps balance the sweetness and enhance flavors.
Coconut oil or butter: Binds the topping together and gives it a rich, toasty finish.

How do you make customizable fruit crisp?

Here's how to whip up this cozy dessert in under an hour:

Preheat the oven to 350°F (175°C). Lightly grease a 9x9-inch baking dish.
Mix the fruit base: In a large bowl, combine the chopped fruit, maple syrup or honey, cornstarch, lemon juice, vanilla, and cinnamon. Stir until well coated and pour into your prepared baking dish.
Make the topping: In another bowl, stir together oats, oat flour, chopped nuts, maple syrup or honey, cinnamon, and salt. Add melted coconut oil or butter and mix until crumbly.
Assemble and bake: Sprinkle the topping evenly over the fruit. Bake for 35-40 minutes, until the fruit is bubbling and the topping is golden brown.
Rest and serve: Let it sit for about 5 minutes to thicken up, then dig in! Serve with a dollop of Greek yogurt or your favorite vanilla ice cream.

Customizable Fruit Crisp in white bowl and white towel and blueberries in background

Customize it your way

Like all of my recipes, this customizable fruit crisp can be endlessly personalized. Choose your favorite fruits, nuts, and sweeteners you want to use.

Fruit of your choice: Pick a single fruit (like just apples or peaches) or mix a few together. This recipe works with almost any fruit! Try sliced apples and pears in the fall, peaches and berries in the summer, or a mix of frozen fruit in the winter.
Sweetener of your choice: Maple syrup gives a warm, earthy sweetness while honey adds floral notes. You can also try agave or date syrup.
Nuts of your choice: Pecans, walnuts, almonds, or cashews all bring a slightly different crunch. Toasted nuts will boost the flavor even more. You can also swap with pumpkin seeds.
Fat of your choice: Coconut oil gives a light coconut aroma, while butter brings that classic crisp richness.

Recipe tips and tricks

Serving: This crisp is best served warm, with a scoop of vanilla Greek yogurt or ice cream. It's also great cooled and spooned over oatmeal for a next-day breakfast treat.
Troubleshooting: If your topping browns too fast but the fruit isn't bubbling yet, loosely cover with foil and bake a few more minutes. If your topping looks dry, add an extra drizzle of melted coconut oil.
Scaling: This recipe serves 6-8, but you can easily double it in a 9x13 dish for a crowd. Or halve it and bake in a loaf pan for a smaller batch.

Close up of Customizable Fruit Crisp with spoons with blueberries on it.

Meal prep and storage

Let your crisp cool completely, then cover and store in the fridge for up to 4 days. Reheat in the microwave or a low oven to re-crisp the topping. You can also freeze leftovers in an airtight container for up to 3 months-just thaw and reheat when the craving hits!

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Customizable Fruit Crisp

Prep Time15

Cook Time35

Total Time50

Course: Breakfast Choices, Sweet Treat Choices

Cuisine: American

Servings: servings

Calories: 307kcal

Author: Mackenzie Burgess, RDN

Ingredients

Fruit Base Ingredients:

6 cups 1-inch chopped fruit of your choice, (apples, pears, peaches, plums, raspberries, strawberries, blueberries, cherries, or a mix)
1 tablespoon maple syrup or honey
1 tablespoon cornstarch
1 teaspoon lemon juice
1 teaspoon vanilla extract
½ teaspoon cinnamon

Crisp Topping Ingredients:

1 cup rolled oats
½ cup oat flour
¼ cup chopped nuts of your choice, (pecans, walnuts, almonds, or cashews)
2 tablespoons maple syrup or honey
½ teaspoon cinnamon
¼ teaspoon salt
3 tablespoons melted coconut oil or butter

Get Recipe Ingredients

Instructions

Instructions:

Preheat oven to 350°F (175°C). Lightly grease a 9x9-inch baking dish.
In a large bowl, mix fruit, maple syrup or honey, cornstarch, lemon juice, vanilla, and cinnamon. Spread into baking dish.
In another bowl, stir together oats, flour, nuts, maple syrup or honey, cinnamon, and salt. Add the coconut oil or butter and mix until crumbly.
Sprinkle topping evenly over fruit. Bake 30-40 minutes, until fruit is bubbling and topping is lightly golden.
Let rest 5 minutes before serving. Enjoy with a dollop of Greek yogurt or ice cream.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for blueberries and walnuts. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Customizable Fruit Crisp with berries, peaches, or cherries

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Stuffed Sweet Potato Taco Bar

October 14, 2025 by Mackenzie Burgess, RDN Leave a Comment

This stuffed sweet potato taco bar is your new go-to for quick dinners, fun game day spreads, or meal prep that doesn't get boring. It follows a super simple build: roasted sweet potatoes, taco-seasoned protein, cheese, and all the toppings you love. Whether you're feeding a crowd or just yourself, this DIY-style dinner lets everyone customize their own-just like a nacho bar, but with a nutrient-dense twist!

Stuffed Sweet Potato Taco Bar: potatoes with toppings of choice on plate and lime wedges.

Why you'll love it

Totally customizable: Sweet potatoes make the perfect base for whatever you're craving. Add beef, beans, cheese, or load it up with all the veggies in your fridge. Think of it as a choose-your-own-adventure meal, everyone builds their own plate exactly how they like it.
Nutritious and satisfying: Thanks to fiber-rich sweet potatoes, lean protein, and healthy fats from toppings like avocado, this is a well-rounded meal that will keep you energized and full.
Minimal prep, major flavor: With just 10 minutes of total prep and cooking, this meal comes together fast-especially if you're using the microwave to cook the potatoes.
Crowd-friendly: Whether you're hosting taco night or setting up a DIY bar for a party, this setup works for all diets and preferences.

Sweet potatoes on two plates with football cutout in background

What is a stuffed sweet potato taco bar?

It's exactly what it sounds like! Instead of building your taco on a shell or tortilla, you're using a baked sweet potato as the base. From there, you stuff it with taco-seasoned proteins, melty cheese, and all the toppings you'd typically find at your favorite taco joint. It's like a taco bar meets baked potato bar, and it's endlessly versatile.

Is it healthy?

As a registered dietitian, I'm all about building meals that are balanced, colorful, and actually satisfying. This stuffed sweet potato taco bar delivers just that with a perfect combo of nutrient-packed ingredients:

Sweet potatoes provide fiber, vitamin A (beta-carotene), and complex carbs to help regulate blood sugar and keep you full. Research shows their rich nutritional content may support heart health, help reduce inflammation, and protect against certain diseases.
Lean proteins like ground turkey or beans offer essential amino acids for muscle repair and energy. Including lean proteins helps stabilize blood sugar levels and keeps you feeling satisfied longer.
Healthy fats from toppings like avocado and cheese support satiety and nutrient absorption of fat soluble vitamins.

Together, these nutrients create a balanced meal that supports sustained energy, muscle recovery, and overall health.

Stuffed Sweet Potato with uncooked Bako sweet potato on side on green "football field" mat

What ingredients do you need?

Here's how to build your bar, with plenty of options "of your choice" to make it your own:

Sweet potato base: Start with 4 medium sweet potatoes. I like using Bako Single Sweets and microwaving because they are pre-washed and ready to steam. Pop in the microwave for 5-8 minutes and you're good to go!
Protein of your choice: Choose one or more of these cooked and seasoned options. I usually go with ground turkey or canned black beans! Other options include ground beef, shredded chicken, pulled pork, ground turkey, beyond Steak, canned beans (black, pinto, or kidney), refried beans, crumbled tofu, or cooked lentils.

Tip: Season your protein with a classic taco spice blend-chili powder, cumin, garlic powder, paprika, and a pinch of salt.

Cheese of your choice: Add about ¼ cup per serving, or set out a few options like Mexican blend, cheddar, monterey jack, mozzarella, pepper jack, or crumbled feta
Toppings of your choice: This is the fun part! Set these out in small bowls so everyone can build their own: guacamole or diced avocado, salsa or pico de gallo, queso, sour cream or plain Greek yogurt, diced tomatoes, jalapeños (fresh or pickled), green onions, black olives, corn kernels, diced red or green onion, pickled red onion, chopped cilantro, sliced radishes, shredded lettuce

Feel free to mix up the toppings: No salsa? Use hot sauce. No fresh tomatoes? Try canned fire-roasted ones. It's all about what you've got on hand.

Stuffed Sweet Potato Taco Bar: two plates of potatoes with toppings of choice and lime wedges.

How do you make taco stuffed sweet potatoes?

Here's how to bring it all together in less than 20 minutes:

1. Cook the sweet potatoes.

Microwave 4 medium sweet potatoes for about 5 minutes each, until fork tender. Slice open and lightly fluff the inside with a fork.

2. Prepare your protein.

Cook and season your protein of choice using taco seasoning or a homemade blend. If using beans or lentils, just warm them up on the stovetop or microwave with a bit of seasoning.

3. Set up the bar.

Arrange cheese, protein, and toppings in small bowls or a sheet pan for easy access.

4. Build your stuffed sweet potatoes.

Fill each sweet potato with protein, sprinkle on cheese (which will melt from the heat), and top with your favorite fixings.

5. Serve and enjoy!

These are best served warm but also reheat beautifully for meal prep!

Stuffed Sweet Potato with toppings of choice on plate

Stuffed Sweet Potato with toppings of choice on green "football field" mat

Customize it your way

Like all of my recipes, this stuffed sweet potato taco bar is completely customizable. Choose what protein, cheese, and toppings you want to use.

Protein of your choice: Whether you're craving ground beef, seasoned tofu, or just a scoop of refried beans, there's a protein here for everyone.
Cheese of your choice: Love a melty cheddar? Or want something bold like feta? Mix and match or skip it altogether for a dairy-free version.
Toppings of your choice: Get creative here-sweet and spicy corn salsa, creamy avocado, or a spoonful of Greek yogurt all work beautifully.

Feel free to mix up the base: You can sub white or gold potatoes if you're out of sweet potatoes. Or try serving the toppings over roasted squash halves or even rice bowls for something different!

Stuffed Sweet Potato on white plate with toppings of choice

Meal prep and storage tips

Make ahead: Cook the sweet potatoes and protein up to 4 days in advance. Store everything separately in containers for easy assembly later.
Reheat: Microwave stuffed potatoes for 1-2 minutes or until warmed through.
Leftovers: Store assembled sweet potatoes in the fridge for up to 3 days. Toppings like guac are best added fresh

Pro tip: If you're packing lunch, keep the toppings in separate containers to avoid sogginess-warm up your potato, then assemble with fresh toppings when it's time to eat.

Stuffed Sweet Potato Taco Bar: baked potato with toppings of choice on plate.

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5 from 1 vote

Stuffed Sweet Potato Taco Bar

Prep Time5

Cook Time5

Total Time10

Course: Main Dish Choices, meal prep

Cuisine: American

Servings: servings

Calories: 495kcal

Author: Mackenzie Burgess, RDN

Ingredients

Sweet Potato Base Ingredients:

4 medium sweet potatoes

2 cups (16 ounces) protein of your choice

Ground beef, cooked and seasoned
Shredded chicken, cooked and seasoned
Pulled pork, cooked
Ground turkey, cooked and seasoned
Beyond Steak, cooked in pan or air fryer
Canned beans, black beans, pinto beans, kidney beans - drained and rinsed
Refried beans
Tofu, crumbled and sautéed
Lentils, cooked

1 cup cheese of your choice

Shredded mexican blend cheese
Shredded cheddar cheese
Shredded monterey jack
Shredded mozzarella
Shredded pepper jack
Crumbled feta cheese

1 cup toppings of your choice

Guacamole
Diced avocado
Salsa
Queso
Sour cream or plain Greek yogurt
Diced tomatoes
Sliced jalapeños
Chopped green onions
Sliced black olives
Corn kernels
Diced onion
Pickled red onion
Chopped cilantro
Sliced radishes
Shredded lettuce

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Instructions

Instructions:

Cook the sweet potatoes with your preferred cooking method.
a. Microwave: Pierce each sweet potato several times with a fork then place on a microwave-safe plate and microwave for for 5–6 minutes, flipping halfway through, until fork tender.
b. Boil: Place sweet potatoes in a large pot of water and boil for 20–25 minutes until tender.
Prepare the protein: Choose your favorite protein and cook as needed. For ground meat, sauté in a skillet over medium heat until browned and cooked through (165°F for poultry). Stir in taco seasoning to taste. If using canned beans or lentils, drain, rinse, and warm with seasoning.
Set up your bar: Arrange cheese and toppings in bowls to create a build-your-own stuffed sweet potato bar.
Assemble the sweet potatoes: Slice each cooked sweet potato open, fluff the insides with a fork, then fill with your protein of choice, sprinkle on cheese, and add your favorite toppings.
Distribution Note: You can just eyeball distributing out all the ingredients but if you want to be more exact about it, here's the general breakdown per sweet potato:
• ½ cup protein
• ¼ cup cheese
• ¼ cup toppings

Video

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Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for 1 sweet potato with ½ cup chicken, ¼ cup Mexican blend cheese, and ¼ cup guacamole. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Shrimp Tacos with Edamame Guac

September 30, 2025 by Mackenzie Burgess, RDN 2 Comments

These Cilantro Lime Shrimp Tacos with Edamame Guacamole are a flavor-packed weeknight win. In just 20 minutes, you can serve up seared shrimp and a fiber-filled guac, all wrapped in warm tortillas. Plus, you can customize with any tortillas and toppings of your choice!

Healthy Shrimp Tacos with Edamame Guac and lime wedges on white plate

This post was created in partnership with Best Foods Facts and the United Soybean Board. As always the thoughts, opinions and content are all my own. See my disclosure policy for more details

Why you'll love it

If tacos are already your love language, just wait until you try these healthy shrimp tacos.

Easy to make: Taco Tuesday only takes 20 minutes with this easy shrimp taco recipe. Plus, it's such a crowd pleaser so everyone will love it!
Protein packed: Between the shrimp and the edamame guac, these tacos offer a double dose of satisfying protein.
Customizable: Whether you like your tacos with lots of cheese on top or extra lime, you get to customize with the toppings you love the most.

Shrimp Tacos with Edamame Guac and lime wedges on white plate

Why U.S. aquaculture is so impressive

Before we get into the recipe, I just had to share more about a recent trip I went on. I had the chance to tour two seafood farms right here in the United States!

I saw firsthand how the farmers carefully raise their fish and shrimp - from checking water quality daily to monitoring feed and overall health. I was especially impressed by how clean and organized the facilities were, and how much pride the farmers took in their work.

U.S. aquaculture farms, like the ones I toured, are leading the way in producing high-quality, sustainable seafood. It was a great reminder that when we buy U.S.-raised seafood, we're not only supporting local farmers but also choosing a product raised with care for both people and the planet. Here's a few highlights I learned on the tour.

Nutritious feed for healthy seafood

U.S. farms rely on straightforward, nutrient-rich feed - often made with soy, fish meal, and essential vitamins and minerals. This balanced diet helps the fish and shrimp grow strong and healthy, without unnecessary additives or antibiotics.

Sustainable water systems

Sustainability is at the heart of U.S. aquaculture. Many farms use recirculating aquaculture systems (RAS) that filter and reuse water, drastically cutting down on waste. I even saw a shrimp farm that uses a biofloc system - a clever process where beneficial bacteria break down waste and recycle nutrients directly in the water. This not only keeps the water clean but also creates a rich environment that mimics aspects of the natural ocean, supporting healthy shrimp growth.

To learn more about evidence-based food facts, visit bestfoodfacts.org!

Close up of Shrimp Tacos with Edamame Guac and lime wedges on white plate

Other Seafood FAQs

As a registered dietitian nutritionist, I get a lot of questions about seafood. Should I eat seafood? How often? What kinds? Let's break it down!

Is seafood healthy?

Yes! It's packed with lean protein, omega-3 fatty acids, vitamins, and minerals. The Dietary Guidelines for Americans recommends eating 8 ounces of seafood twice per week. Fish provide key nutrients that support a child's brain development. Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits. Variety is key too…try mixing up salmon, shrimp, cod, tuna, mackerel and even sardines.

Is shrimp healthy?

Sometimes shrimp has gotten a bad rap for being higher in cholesterol, but research shows dietary cholesterol doesn't have the same impact on blood cholesterol as once thought. Shrimp is actually low in saturated fat and calories, while providing high-quality protein, selenium, and vitamin B12. Shrimp has ~20g protein per 3 oz serving.

Assembled tacos on white plate with hand holding taco

Is seafood safe?

Yes! At the farms I toured, water quality and animal health were checked daily - it was so reassuring to see. At home, seafood is safe when cooked to 145°F and enjoyed within 1-2 days of cooking or purchase (unless frozen). If you are pregnant or breastfeeding, seafood is still safe and recommended, but choose low-mercury options like shrimp, salmon, or cod, and avoid high-mercury fish.

What ingredients do you need for these shrimp tacos?

Okay, without further ado… here's what you'll need to bring these shrimp tacos together.

For the edamame guacamole:

Shelled edamame: Found in the freezer section at most grocery stores - look for bags labeled "shelled" to save time. If you grab the in-shell version, just pop them out after cooking.
Avocado: Choose one that gives slightly when pressed - that means it's perfectly ripe and creamy.
Cilantro: Fresh bunches are usually near the lettuce and herbs. Adds a bright, herby flavor.
Plain Greek yogurt: You can grab either nonfat, 2%, or whole milk yogurt. Whole milk will be the creamiest for this guacamole.
Lime juice: Freshly squeezed lime juice makes a big difference over bottled. Choose limes that feel heavy for their size.
Minced garlic: You can mince fresh cloves yourself or save time and use pre-minced from a jar.

For the shrimp tacos:

Large shrimp: Found fresh at the seafood counter or frozen in bags. If frozen, thaw overnight in the fridge or under cold running water before cooking.
Olive oil: This helps the shrimp have a nice caramelization when cooked.
Garlic, chili powder, smoked paprika, salt: This flavor blend is perfect for shrimp!
Tortillas: Use your fave-corn or flour both work great!
Toppings of your choice: Have fun customizing!. Add crunchy cabbage, juicy tomatoes, creamy cheese, tangy pickled onions, jalapeños, or radishes. Finish with a sprinkle of fresh cilantro and a squeeze of lime to brighten everything up.

How do you make cilantro lime shrimp tacos?

Let's walk through the easy steps:

Make the guac: Add all the edamame guacamole ingredients to a food processor. Pulse until mostly smooth, scraping the sides as needed. Leave a few chunks for texture if you like it that way!
Season the shrimp: In a bowl, toss shrimp with olive oil, garlic, chili powder, smoked paprika, and salt.
Cook the shrimp: Heat a skillet over medium-high. Add the remaining oil and shrimp in a single layer. Cook for 2-3 minutes per side until pink and opaque. Remove from heat.
Assemble your tacos: Spread a layer of the guac on each tortilla, top with cooked shrimp, then load up on your favorite toppings.

Edamame guac ingredients in food processor

Is the edamame guacamole nutritious?

Absolutely! This edamame guacamole delivers a perfect blend of fiber, protein, and probiotics all in one nutrient-packed bite.

Edamame: A half cup of shelled edamame contains around 4 grams of fiber and 9 grams of protein. Studies show soy protein is one of the highest-quality plant proteins and has been linked to benefits like supporting heart health and bone strength.
Avocado: Packed with monounsaturated fats and potassium, a study found that avocados are linked with improved heart health and improved cognitive function.
Greek yogurt: One serving (170g) of non-fat Greek yogurt contains 17.5 grams of protein, while the same size serving of full fat contains about 15 grams of protein, and both are rich in probiotics. Probiotics support gut health and digestion, while calcium and protein in yogurt helps strengthen bones and keep you fuller longer.

Edamame guac in bowl with tortilla chips

Customize it your way

Like all of my recipes, this cilantro lime shrimp taco recipe is completely customizable. Choose what toppings and tortillas you want to use.

Tortillas of your choice: Corn, flour, or grain-free - or turn it into a taco bowl over rice or greens.
Toppings of your choice: Pickled red onion, sliced radishes, cabbage, Greek yogurt, or queso - mix and match for different textures and flavors.

Can I swap shrimp with another fish?

Totally! This recipe would also be delicious with salmon, cod, halibut, or tilapia. I'd just recommend cutting the fish into small 1-inch pieces so it cooks up in a similar amount of time and stays tender inside.

Recipe tips and tricks

Serving: These tacos are perfect for dinner parties or Taco Tuesday. Set out toppings and let everyone build their own.
Troubleshooting: If your shrimp start curling up too tightly or feel rubbery, they may be overcooked. Remove from heat immediately. Keep an eye on the pan-they only need a few minutes!
Scaling: This recipe serves 4, but you can easily double it for a crowd. The edamame guac makes a great appetizer dip too, so feel free to make extra.

Meal prep and storage

When it comes to prepping the recipe, the edamame guacamole can be made a day ahead and stored in the fridge with plastic wrap pressed directly on top to prevent browning. You can also chop your toppings in advance and store in small containers for easy assembly.

If you have leftover shrimp after cooking, you can store it in the fridge for up to 2 days. If you have leftover guac after cooking, you can store it in the fridge for up to 3 days.

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5 from 1 vote

Cilantro Lime Shrimp Tacos with Edamame Guac

Prep Time15

Cook Time5

Total Time20

Course: Main Dish Choices

Cuisine: American, Mexican

Servings: servings (2 tacos each)

Calories: 208kcal

Author: Mackenzie Burgess, RDN

Ingredients

Edamame Guacamole Ingredients:

1 cup shelled edamame, cooked (or about 1 - 12 ounce bag of in shell edamame)
1 large avocado
¼ cup fresh cilantro leaves
¼ cup plain Greek yogurt
1 tablespoon lime juice
2 teaspoons minced garlic
¼ teaspoon salt

Taco Ingredients:

1 pound large raw shrimp, peeled and deveined and tails removed
2 tablespoons olive oil, divided
2 teaspoons minced garlic
1 teaspoon chili powder
½ teaspoon smoked paprika
¼ teaspoon salt
8 small tortillas of your choice, warmed (corn, flour, almond flour tortillas)

Toppings of your choice:

Shredded cabbage
Diced tomatoes
Shredded cheese
Sour cream or plain Greek yogurt
Sliced jalapeños
Chopped green onions
Pickled red onion
Chopped cilantro
Sliced radishes
Shredded lettuce
Lime wedges

For Serving:

Chopped cilantro
Lime wedges

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Instructions

In a food processor, pulse all edamame guacamole ingredients until mostly smooth with a few small chunks, scraping down the sides as needed. Set aside.
In a medium bowl, toss the shrimp with 1 tablespoon olive oil, garlic, chili powder, smoked paprika, and salt.
Heat a large skillet over medium-high heat and add remaining tablespoon of olive oil. Add shrimp in a single layer and cook for 2-3 minutes per side until pink and opaque. Cook until internal temperature reaches 145°F (63°C). Remove from heat.
Spread a generous layer of edamame guac onto each tortilla. Top with cooked shrimp and any desired toppings. Serve with cilantro on top and extra lime wedges for squeezing.

Notes

Edamame Guac Extras: You'll likely end up with some extra guacamole, so feel free to serve it on the side with some chips! You can also store it in the fridge for up to 3 days to snack on during the week.

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for shrimp tacos. This calculation does not include edamame guac or toppings of your choice. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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High Fiber Edamame Guacamole

September 29, 2025 by Mackenzie Burgess, RDN Leave a Comment

We love classic guac-but as a dietitian, I'm always looking for simple ways to boost the nutrients even further. This Edamame Guacamole adds extra fiber and plant-based protein while still giving you that creamy, flavorful guac you know and love. Plus, you can serve it with any dippers you love most like chips, crackers, or crunchy veggies! Perfect for snack boards, game day parties, or taco tuesday.

Edamame guacamole in bowl next to tortilla chips

Why you'll love it

Filled with fiber: 95% of Americans aren't getting enough fiber- and it's really important because it supports our gut health, keeps blood sugars steady, and helps reduce the risk of certain diseases. This guac packs in 5 grams of fiber per serving, making it high in fiber.
Protein boost: With Greek yogurt and edamame, this guac isn't just tasty-it's satiating too! This guac packs in 7 grams of protein per serving.
Great for gatherings: Serve it with chips, raw veggies, or as a sandwich spread. It's a great option for both casual snacking and party apps.

What is edamame guacamole?

Edamame guacamole is a creamy dip made with traditional guacamole ingredients like avocado and lime juice-but with a twist. Cooked edamame (aka young green soybeans) are blended into the mix for added protein, texture, and a fun flavor variation. Some versions use it as a replacement for avocado entirely, but I love using both for a rich and creamy combo.

Is the edamame guacamole healthy?

Absolutely! This edamame guacamole delivers a perfect blend of fiber, protein, and probiotics all in one nutrient-packed bite.

Edamame: One cup of shelled edamame contains around 8 grams of fiber and 18 grams of protein. Studies show soy protein is one of the highest-quality plant proteins and has been linked to benefits like supporting heart health and bone strength.
Avocado: Packed with monounsaturated fats and potassium, a study found that avocados are linked with improved heart health and improved cognitive function.
Greek yogurt: One cup of Greek yogurt contains 10 grams of protein and is rich in probiotics. Probiotics support gut health and digestion, while calcium and protein in yogurt helps strengthen bones and keep you fuller longer.

A group of bowls of food filled with guac ingredients

What ingredients do you need?

Here's what you'll need to make this vibrant green dip:

Shelled edamame: Found in the freezer section at most grocery stores - look for bags labeled "shelled" to save time. If you grab the in-shell version, just pop them out after cooking.
Avocado: Choose one that gives slightly when pressed - that means it's perfectly ripe and creamy.
Cilantro: Fresh bunches are usually near the lettuce and herbs. Adds a bright, herby flavor.
Plain Greek yogurt: You can grab either nonfat, 2%, or whole milk yogurt. Whole milk will be the creamiest for this guacamole.
Lime juice: Freshly squeezed lime juice makes a big difference over bottled. Choose limes that feel heavy for their size.
Minced garlic: You can mince fresh cloves yourself or save time and use pre-minced from a jar.

How do you make edamame guacamole?

This recipe couldn't be easier. Here's how to make it in just a few minutes:

Cook the edamame: If starting with frozen, boil or steam your edamame until tender, then let cool slightly.
Blend it up: In a food processor or high-powered blender, combine the cooked edamame, avocado, Greek yogurt, cilantro, lime juice, garlic, and salt.
Process until smooth: Blend until you reach your desired consistency-chunky or creamy, your choice!
Taste and adjust: Add more lime or salt if needed. Optional: top with a sprinkle of red pepper flakes or chopped herbs for presentation.

Recipe tips and tricks

Serving: This dip is perfect with tortilla chips, seeded crackers, or veggie sticks like carrots and bell peppers. I also love using it on top of shrimp tacos!
Troubleshooting: If your guac is too thick, add a tablespoon of water or extra lime juice and blend again. If it's too loose, stir in a bit more edamame or avocado.
Scaling: This recipe yields about 1½ to 2 cups of dip. Easily double or triple the ingredients to serve a larger group!

a plate of shrimp tacos with limes and guac on top

Customize it your way

Like all of my recipes, this Edamame Guacamole is completely customizable. You get to choose what dippers you want to use.

Dippers of your choice: Go for classic tortilla chips for parties, crunchy seeded crackers for a fiber boost, fresh cucumber or pepper slices for a lighter option, or carrot sticks for a naturally sweet crunch.

Meal prep and storage

Store any leftovers in the fridge in an airtight container for up to 3 days. Browning is normal and can be minimized by pressing plastic wrap directly on the surface or squeezing lime juice over the guac before sealing the container.

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Edamame Guacamole

A nutrient-packed twist on classic guac-this Edamame Guacamole delivers 5 grams of fiber and 7 grams of protein per serving. It's creamy, flavorful, and perfect for pairing with chips, crackers, or crunchy veggies. Great for snack boards, taco night, or game day!

Prep Time10

Total Time10

Servings: servings

Calories: 140kcal

Author: Mackenzie Burgess, RDN

Equipment

Large Food Processor

Ingredients

1 heaping cup shelled edamame, cooked (or about 1 - 10 ounce bag of in-shell edamame)
1 large avocado or 2 small avocados, cubed (about 1 heaping cup)
¼ cup fresh cilantro leaves
¼ cup plain Greek yogurt
1 tablespoon lime juice
2 teaspoons minced garlic
¼ teaspoon salt

Dippers of your choice:

Tortilla chips
Seeded crackers
Cucumber slices
Carrot sticks
Pepper slices

Get Recipe Ingredients

Instructions

In a food processor, pulse all edamame guacamole ingredients until mostly smooth with a few small chunks, scraping down the sides as needed.
Serve with any dippers of your choice.
Store any leftovers in the fridge in an airtight container for up to 3 days. Browning is normal and can be minimized by pressing plastic wrap directly on the surface or squeezing lime juice over the guac before sealing the container.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation does not include dippers. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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High Fiber Apple Cider Mocktail

September 29, 2025 by Mackenzie Burgess, RDN Leave a Comment

If you're craving all the cozy fall vibes but want to skip the booze, this Apple Cider Mocktail is for you! It's the perfect balance of crisp, spiced, and refreshing-made with just a few simple ingredients like prebiotic soda, unsweetened apple cider, and a festive cinnamon-sugar rim. It's ideal for sipping on a crisp autumn day or serving at Friendsgiving!

Two apple cider mocktails with olipop can and fresh orange

Why you'll love it

Quick and Easy: You only need 5 minutes and 4 ingredients to stir together.
Cozy for Fall: It's like drinking fall in a glass, with flavors of apple, cinnamon, and citrus.
Booze-Free: Whether you're sober-curious or just want something fun without alcohol, this mocktail hits the spot.

Two apple cider mocktails with pumpkin in background

What is an apple cider mocktail?

An apple cider mocktail is a non-alcoholic beverage that blends apple cider with sparkling elements like apple soda water or Olipop. It's designed to feel festive and flavorful-without the alcohol. This one is actually high in fiber with 5 grams of fiber per mocktail.

Why is fiber important?

As a registered dietitian, I always emphasize getting enough fiber throughout the day-and beverages like this can be a sneaky way to help hit your goals. Most adults should aim for 25-35 grams of fiber per day.

Fiber is essential for:

Supporting gut health: It feeds the good bacteria in your digestive system, keeping everything running smoothly.
Balancing blood sugar: Soluble fiber helps slow the absorption of sugar into the bloodstream, which supports energy stability.
Reducing disease risk: Studies show that a high-fiber diet may lower the risk of heart disease, colon cancer, and type 2 diabetes

Two apple cider mocktails with orange half in background

Is this apple cider mocktail healthy?

This Apple Cider Mocktail delivers that with a perfect combo of nutrient-packed ingredients with flavor.

Prebiotics soda: I love enjoying OLIPOP which is a prebiotic soda that has 6 to 9 grams of fiber per can - over a third of your daily needs - plus it has a functional ingredient blend that supports gut health.
Unsweetened apple cider: You'll get polyphenols, aka antioxidants, that may help reduce inflammation and support heart health.
Fruit garnish: The orange and apple slices add vitamin C and natural sweetness-no syrups required.

Two apple cider mocktails with fall decor in background

What ingredients do you need?

Here's everything you need to make this mocktail magic happen:

Sugar + cinnamon: For rimming the glass. Gives the first sip a warm, cozy flavor boost.
OLIPOP Crisp Apple: This is my go-to for fizzy apple flavor and added gut health perks. You can also sub an apple flavored sparkling water, or apple flavored kombucha if preferred.
Unsweetened apple cider: Look for one with no added sugars for the best nutrition boost.
Fresh garnishes: I love a thin apple slice, orange wedge, and a cinnamon stick for a festive touch.

Two apple cider mocktails with olipop can

How do you make an apple cider mocktail?

Follow these easy steps to mix up your mocktail:

1. Rim your glass: Wet the rim of a tall glass with a little water or apple juice. Dip into a shallow plate of cinnamon sugar until coated.

2. Add ice: Fill your glass with ice about halfway.

3. Pour and stir: Add the OLIPOP and apple cider and stir gently to combine.

4. Garnish and serve: Top with a fresh apple slice, orange slice, and a cinnamon stick. Sip and enjoy!

Recipe tips and tricks

Serving: This mocktail is best served fresh, right after mixing to keep the bubbles bubbly. If making for a group, set up a DIY mocktail bar with different garnishes and let guests rim their own glasses!
Troubleshooting: If your mocktail tastes too sweet, try adding a splash of lemon juice or sparkling water to balance it out.
Scaling: Hosting a party? Scale up the ingredients and mix in a pitcher-just hold off on adding the bubbly part until right before serving to preserve the fizz.

Two apple cider mocktails with orange half and fall decor in background

Customize it your way

Like all of my recipes, this Apple Cider Mocktail is completely customizable. Choose what cider or fizz you want to use:

Bubbly of your choice: I used Olipop Crisp Apple here, but feel free to swap with an apple-flavored sparkling water or apple-flavored kombucha
Feel free to mix up the garnishes: Add fresh cranberries, rosemary sprigs, star anise, or even a slice of pear to jazz things up. Have fun with it!

Can I make this apple cider mocktail ahead of time?

This mocktail is best served fresh so it stays fizzy, but you can prep all the garnishes ahead of time so it's ready to go.

Two apple cider mocktails with orange slice, apple slice and cinnamon stick garnish

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High Fiber Apple Cider Mocktail: 1 drink

Course: Drink Choices

Cuisine: American

Servings: drink

Calories: 124kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 tablespoon sugar
½ teaspoon ground cinnamon
8 ounces (½ can) OLIPOP Crisp Apple (or you can substitute with an apple-flavored sparkling water or apple-flavored kombucha)
¼ cup no added sugar apple cider,
Ice
Garnishes: 1 fresh apple slice, 1 orange slice, 1 cinnamon stick

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Instructions

Optional: Combine sugar and cinnamon on a small plate. Dip the rim of the 12 or 16-ounce tall glass in a bit of apple cider, then coat in the cinnamon sugar mixture.
Fill the glass halfway with ice. Pour in 8 ounces (or ½ can) of Olipop Crisp Apple and add ¼ cup of no-added-sugar apple cider. Stir gently to combine.
Top with a fresh apple slice, an orange slice, and a cinnamon stick for a cozy, festive finish. Serve immediately while cold.

Video

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A post shared by Mackenzie Burgess, RDN | Culinary + Media Dietitian | 📍LA (@cheerfulchoices)

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for unsweetened apple cider. This calculation does not include cinnamon stick garnish. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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One Pot Tomato Basil Pasta

September 26, 2025 by Mackenzie Burgess, RDN 1 Comment

One Pot Tomato Basil Pasta is the easiest weeknight meal! It takes only 10 minutes to make and calls for simple shelf stable ingredients. Plus, it's loaded with plant based protein and colorful veggies.

This post was first published on September 20, 2020. It was updated on September 26, 2025 to include new photos and helpful tips.

Why you'll love this dish

This one pot pasta recipe is a game-changer in terms of convenience and flavor. Here's why you'll love it:

Little to no prep or cleanup, making it ideal for busy days.
Great way to use up those long-lasting canned ingredients.
Tomatoes, basil, and roasted red peppers are a delicious combo.
The recipe allows for customization, so you can tailor it to your dietary preferences and ingredients available.
The use of chickpea pasta adds a protein and fiber boost.

What is chickpea pasta?

Chickpea pasta is made from chickpea flour (finely milled chickpeas). It cooks just like regular pasta, but is loaded with extra protein and fiber.

If you don't want to use chickpea pasta or don't have it in your pantry, feel free to use any pasta of your choice. I find that shapes like rotini, penne, or bowties work best for this recipe.

Chickpea pasta vs regular pasta

Let's break down the key differences between chickpea pasta vs regular pasta. These nutrition facts are based on an average according to the USDA Database. There may be slight nutritional differences depending on the product used.

Calories

Regular pasta: 210 calories
Chickpea pasta: 190 calories
Both options provide a similar calorie count per 2-ounce serving.

Carbohydrates

Regular pasta: 42 grams
Chickpea pasta: 32 grams
Chickpea pasta contains fewer total carbohydrates.
Tip: To calculate net carbs, subtract the grams of fiber from the total carbohydrates.

Protein

Regular pasta: 7 grams
Chickpea pasta: 14 grams
Chickpea pasta provides 2x the protein, making it a great option for supporting satiety and muscle maintenance.

Fiber

Regular pasta: 2 grams
Chickpea pasta: 8 grams
Chickpea pasta also has 4x the fiber, which can help promote digestive health and blood sugar balance.

Overall, chickpea or bean-based pasta can be a more nutrient-dense choice thanks to its higher protein and fiber content, along with fewer carbohydrates. It's a simple swap that can help support fullness and balanced blood sugars.

That said, regular pasta can still be part of a healthy eating pattern. It doesn't need to be avoided altogether-enjoy it in moderation with mindful portions and consider pairing it with vegetables and a protein-rich sauce to make it more balanced.

Are there other types of pasta I can use?

I love using Brami pasta, made in Italy from just 2 ingredients-Italian durum wheat semolina and lupini bean flour. It tastes SO GOOD and actually has 70% more protein and 3x more fiber than traditional pasta.

You can also use Banza, which is chickpea-based, Barilla Protein+, which blends lentils, chickpeas, and flaxseed for added protein and fiber, or any whole grain or lentil-based pasta for a nutritious twist. Just keep an eye on the cook time-some varieties cook quicker than others!

One pot chickpea pasta plasted on white plate

How do I make this One Pot Tomato Basil Pasta?

First, saute the onions and garlic

To make it even less prep, buy frozen chopped onions and pre-minced garlic to keep on hand.

Then, add all other pasta ingredients

You'll let these ingredients simmer until the chickpea pasta is cooked through. The liquid will be soaked up throughout the cooking process so no need to drain anything!

Finally, add basil and parmesan cheese

Top this One Pot Tomato Basil Pasta with parmesan cheese and lots of fresh basil. If you are vegan, use nutritional yeast instead of the parmesan cheese. Looking for more hands-on help in the kitchen? Click here to learn more about my coaching + cooking program.

Customize it your way

Like all of my other recipes, this One Pot Tomato Basil Chickpea Pasta is completely customizable. Here are a few options to suit different dietary preferences:

Pasta of your choice - Choose your preferred type of pasta and shape. I love using chickpea pasta here but regular pasta is welcome too!
Feel free to mix up the veggies - As a dietitian, I'm all about amping up the nutritional content. Feel free to add extra veggies like diced broccoli, zucchini, or mushrooms in the 1st step with the onion and garlic.
Feel free to mix up the greens - Either leafy green is welcome! You can even use frozen kale or spinach if you have some stored away.
Feel free to mix up the cheese - For a vegan version, substitute nutritional yeast for the grated parmesan cheese.

Recipe tips and tricks

Serving Tips: Pair this dish with a side of a dark leafy green salad and crusty bread for a complete and satisfying meal.
Troubleshooting Tips: To avoid burning, stir the pasta frequently while it simmers. Adjust the cooking time if needed to achieve your desired pasta texture.
Scaling Tips: This recipe can be easily doubled to accommodate larger gatherings or meal prep. Adjust the ingredient quantities accordingly while maintaining the same cooking method.

Can I make this one pot pasta ahead of time?

Yes, you can! This recipe is suitable for meal prepping or making ahead. Prepare the pasta according to the instructions, let it cool, and store it in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave before serving.

What do I serve with this chickpea pasta?

I like to serve One Pot Tomato Basil Pasta with a dark leafy green salad and crusty bread. It's such a cozy, healthy meal. One serving of this recipe contains just 350 calories and packs in 20 grams of plant based protein!

Looking for more healthy one pot meals? Try these!

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4.74 from 15 votes

One Pot Tomato Basil Pasta

This one pot pasta is the easiest weeknight meal! It takes only a few minutes to make with simple ingredients. Plus, it's loaded with plant based protein and is completely gluten-free.

Prep Time5

Cook Time10

Total Time15

Course: Main Dish Choices

Cuisine: Italian

Keyword: 10 minute meal, chickpeas, healthy, one pot, pasta

Servings:

Calories: 365kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Pasta Ingredients:

1 tablespoon olive oil
½ large onion or 1 small onion, diced
4 cloves garlic, minced
8 ounces chickpea pasta or pasta of your choice, uncooked (I typically like to use Brami or Banza!)
15 oz can diced tomatoes
12 oz jar roasted red peppers, roughly chopped* (with jar liquid)
2 cups bone broth or low-sodium vegetable broth
1 teaspoon dried oregano
3 cups fresh baby spinach leaves or torn kale leaves

To Serve:

½ cup fresh basil leaves, sliced
½ cup shredded parmesan cheese or nutritional yeast if vegan

Get Recipe Ingredients

Instructions

Heat oil in a large pot over medium heat. Add onion and garlic and sauté for 2 minutes.
Add the rest of the pasta ingredients to the same pot. Bring to a boil over medium-high heat, then reduce heat to medium, and simmer for about 10-12 minutes, or until the pasta is cooked through and amount of liquid has significantly reduced down. Be sure to stir every so often to avoid burning on the bottom.
Serve with fresh basil over the top and a sprinkle of parmesan cheese or nutritional yeast.

Video

Notes

Roasted Red Peppers Note: You'll typically find jars of roasted red peppers in the canned vegetable or international food aisle. When adding your roasted red peppers, don't drain them. Instead, add in all the juices from the jar as this helps make the dish even creamier! This will add sodium to the dish, so I find there's no need to add salt.

If you are trying to lower your sodium, then you can discard the roasted red peppers jar liquid and just use the peppers. You could also swap the vegetable broth for water to reduce the sodium even further.

Nutrition

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Egg Pizza

September 12, 2025 by Mackenzie Burgess, RDN Leave a Comment

Looking for a quick, protein-packed breakfast that feels fun and a little fancy? Try egg pizza! This low-carb twist on classic pizza uses eggs as the base and cooks up in under 15 minutes. It's totally customizable, naturally gluten-free, and made with everyday ingredients you probably already have in your kitchen.

Whether you're topping it with melty cheese, colorful veggies, or your favorite seasonings, you get to call the shots. It's perfect for busy mornings, easy lunches, or a weeknight dinner when you want something satisfying without turning on the oven.

Egg pizza golden brown in skillet with white background

Why you'll love it

Quick and easy: Ready in just 15 minutes from start to finish.
Low-carb and high-protein: Using eggs instead of dough keeps it light but filling.
Totally customizable: Choose your favorite mix-ins and toppings-or just use whatever you have on hand to make it your own.

What is egg pizza?

Egg pizza is a playful spin on traditional pizza, but instead of dough, you use eggs to create a golden, fluffy base. The eggs are whisked with seasonings and veggies, cooked in a skillet, topped with cheese, then flipped to form a crispy top that looks like pizza!

Is egg pizza healthy?

As a registered dietitian, I love recipes that deliver a balance of nutrition and flavor. This egg pizza delivers just that with a perfect combo of nutrient-packed ingredients:

Eggs are a great source of complete protein and contain choline, a nutrient that supports brain health and cell function. Research shows that eating eggs can increase satiety and support muscle maintenance, making them a satisfying base for this recipe.
Vegetables like bell peppers, tomatoes, and spinach add fiber, antioxidants, and key vitamins like vitamin C to support immunity and skin health.
Cheese offers calcium and additional protein, and can include heart-healthy fats depending on your choice.

Egg pizza sliced in quarters in skillet with spatula holding piece.

What ingredients do you need?

Here's what makes this egg pizza both simple and satisfying:

4 eggs - The protein-rich base of the dish.
1-2 teaspoons seasonings of your choice - Italian seasoning, garlic powder, or a spicy blend for a little kick.
1 teaspoon butter or oil - Helps create a non-stick surface and a crisp edge.
½ cup diced vegetables - Bell peppers, spinach, mushrooms, onions, or a mix.
½ cup shredded cheese of your choice - Mozzarella, cheddar, or pepper jack all melt beautifully.

Feel free to mix up the veggies: Try zucchini, kale, or even leftover roasted veggies to change it up.

Feel free to mix up the cheese: Any melty cheese works! Monterey jack for mild flavor, gouda for smokiness, or even goat cheese for tang.

How do you make egg pizza?

This recipe is super simple-just a few steps and one pan!

Whisk the eggs: In a medium bowl, whisk together eggs, seasonings, and diced vegetables until combined.
Heat the skillet: Add butter or oil to a nonstick 8-10 inch skillet over medium heat.
Cook the base: Pour in the egg mixture and spread into a round "pizza" shape. Cook for 2-3 minutes until the bottom is mostly set.
Add cheese: Sprinkle the shredded cheese on top. Cover or cook uncovered for another 1-2 minutes until the cheese melts.
Flip it: Using a large spatula, carefully flip the egg pizza and cook for another 1-2 minutes to crisp the cheesy side.
Slice and serve: Flip back, transfer to a cutting board, and slice into wedges. Enjoy immediately!

Close up of egg pizza in skillet before fully cooked with cheddar cheese on top

Customize it your way

Like all of my recipes, this egg pizza is completely customizable. Choose your favorite veggies, cheeses, and seasonings to match your mood.

Protein of your choice: Want to bulk it up? Add chopped turkey bacon, cooked sausage crumbles, or even smoked salmon before flipping.
Veggies of your choice: Bell peppers and onions are classic, but you can mix in shredded zucchini, cherry tomatoes, or mushrooms. Or all of the above!
Cheese of your choice: Mozzarella for melty goodness, cheddar for sharpness, or feta for a salty tang.
Sauce of your choice (optional): Add a drizzle of pesto, dollop of marinara, or hot sauce after cooking for a flavor boost.

Egg pizza in skillet before fully cooked with cheddar cheese on top

Recipe tips and tricks

Serving: Slice into 4 wedges and serve warm with a side salad or fruit for a balanced meal.
Troubleshooting: If flipping feels tricky, try using two spatulas or flipping onto a plate, then sliding it back into the pan.
Scaling: Cooking for a crowd? Make multiple small egg pizzas or scale up and bake a larger one in an oven-safe skillet.

Meal prep and storage

While egg pizza is best fresh, you can store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet or microwave before serving.

Pro tip: prep the veggie and egg mixture the night before, then just pour into a hot skillet for a hearty breakfast ready in under 10!

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Egg Pizza

Whether you're topping it with melty cheese, colorful veggies, or your favorite seasonings, you get to call the shots. It’s perfect for busy mornings, easy lunches, or a weeknight dinner when you want something satisfying without turning on the oven.

Prep Time5

Cook Time10

Course: Breakfast Choices, Main Dish Choices, meal prep

Cuisine: American

Servings: servings

Calories: 141kcal

Author: Mackenzie Burgess, RDN

Ingredients

4 eggs
1-2 teaspoons seasonings of your choice
1 teaspoon butter or oil
½ cup diced vegetables of choice, (e.g. bell peppers, spinach, onions, tomatoes)
½ cup shredded cheese of choice, (e.g. mozzarella, cheddar, pepper jack)

Get Recipe Ingredients

Instructions

Crack eggs into a bowl and whisk with seasonings and diced vegetables.
Add butter or oil into a nonstick 8-10-inch skillet over medium heat. Pour egg mixture and spread evenly into a round "pizza" shape. Cook for 2-3 mins.
Once eggs are mostly set, sprinkle cheese evenly on top and cook 1-2 minutes until melty.
Carefully flip the entire "pizza" using a large spatula. Cook another 1-2 minutes to crisp up the cheese.
Flip back, transfer to a cutting board, and slice into 4 wedges. Enjoy!

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for black pepper, olive oil, red bell pepper, and cheddar cheese. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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More breakfast favorites

Customizable Fruit Mojito

September 12, 2025 by Mackenzie Burgess, RDN Leave a Comment

This refreshing customizable fruit mojito is the ultimate summer sip-made with muddled mint, juicy fruit, and fizzy club soda. Whether you're team watermelon, all about blackberries, or leaning strawberry, this simple 5-minute drink is easy to whip up and even easier to personalize.

Plus, it's just as good as a cocktail or a mocktail. Think of it as your choose-your-own-adventure mojito, perfect for poolside lounging, summer BBQs, or even a festive Friday night in.

Customizable fruit mojitos done 3 ways with gold straw - strawberry, blueberry, watermelon

Why you'll love it

Endlessly customizable - Pick your favorite fruit, your go-to sweetener, and whether or not you want to spike it with rum. The base recipe is delicious, and you can tweak it to fit your taste every time.
Quick and easy - No fancy equipment or mixologist skills needed. Just a glass, a muddler (or the back of a spoon), and 5 minutes.
Naturally sweet and fresh - The flavor of real fresh fruit shines through, balanced by fresh lime and mint for that signature mojito zing.

Customizable fruit mojitos done 3 ways with Bacardi bottle

Strawberries, blueberries, and watermelon in separate bowls, plus mint and lime wedges

What is a customizable fruit mojito?

A customizable fruit mojito is the latest spin on the classic Cuban cocktail, made with fresh mint, lime, and club soda-plus the fruit and sweetener of your choice for a flavor boost. Unlike traditional mojitos, which rely solely on lime, this version lets you play with berries, melon, or tropical options like mango or pineapple. It's vibrant, fizzy, and feels like vacation in a glass.

Is this mojito healthy?

As a registered dietitian, I love crafting recipes that feel like a treat but still offer a few nutritional perks. This customizable fruit mojito delivers just that with a perfect combo of nutrient-packed ingredients:

Fresh fruit adds natural sweetness, hydration, and antioxidants-especially berries, which are packed with polyphenols and vitamin C.
Mint can help soothe digestion, may offer relief from IBS symptoms, and brings a natural cooling sensation from its menthol compounds. flavor.

For a mocktail version, simply skip the alcohol!

And if you opt for a no-calorie sweetener like stevia or monk fruit, you can keep the sugar content super low while still enjoying a fruity treat. A 2019 report in the Journal of Nutritional Science suggests that low-cal sweeteners can help lower calorie intake and support blood sugar control, when used in place of added sugar.

What ingredients do you need?

Here's what you'll need to make this custom fruit mojito recipe-just adjust amounts depending on how many you're serving!

Fresh mint leaves: The signature mojito herb that adds a burst of freshness.
Sweetener of your choice: Use sugar, honey, agave, or simple syrup-whatever you have on hand.
Lime wedges: For tartness and zing. Muddle well to release all the juice.
Fruit of your choice: Watermelon, blackberries, strawberries, or mix it up with something tropical like mango or pineapple.
White rum: Optional if you want to keep it a mocktail.
Ice: Keeps things perfectly chilled.
Club soda or sparkling water: Adds the signature fizz.
Optional garnish: Extra mint, lime slices, or a fruit skewer make it pretty and festive.

Ingredients to make customizable fruit mojitos laid out

How do you make a customizable fruit mojito?

Here's how to mix it up like a pro-no cocktail shaker required.

Muddle the base: In a 12- to 16-ounce glass, add the mint leaves, sweetener, lime wedges, and your chosen fruit. Muddle together with a muddler or the back of a spoon until the fruit is juicy and mint is fragrant.
Add the rum and ice: Pour in the white rum (if using), then fill the glass with ice.
Top with fizz: Pour in the club soda or sparkling water. Give it a gentle stir with a straw or bar spoon to combine.
Garnish and sip: Add a sprig of mint, a lime wheel, or a fruit skewer for a pretty presentation.

Customizable fruit mojitos done 3 ways - strawberry, blueberry, watermelon

Customize it your way

Like all of my recipes, this customizable fruit mojito is completely customizable. Choose what fruit, sweetener, and alcohol (or not!) you want to use.

Fruit of your choice: Watermelon, blackberries, strawberries, mango, or pineapple switch it up depending on what you're feeling that day.
Sweetener of your choice: Go classic with sugar, for a richer flavor try honey or agave, and for a sugar-free option try stevia or monk fruit.
Mocktail or alcohol: Enjoy it as a refreshing alcohol free mocktail, or add white rum for a traditional mojito vie.

Customizable fruit mojito fruit options and bottle of Bacardi

Recipe tips and tricks

Serving: Mojitos are best served fresh, but you can muddle the fruit, lime, and mint ahead of time and refrigerate for a few hours. Add ice, club soda, and rum (if using) just before serving.
Troubleshooting: Too tart? Add sweetener. Too sweet? Add lime or soda (or both).
Scaling: Hosting a party? Muddle a large batch of fruit, mint, and lime in a pitcher, then pour over ice and top each glass with club soda individually to keep the fizz.

Can I make them ahead of time?

Sort of! While mojitos are best enjoyed fresh (hello, fizzy bubbles!), you can prep some of the components in advance to save time later.

Muddle ahead: Mix the mint, lime, sweetener, and fruit of your choice up to 24 hours in advance. Store this muddled base in an airtight container in the fridge.
Assemble when ready: When it's time to serve, simply add ice, rum (if using), and club soda. Give it a quick stir, garnish, and enjoy!

Pro tip: Don't add the club soda or sparkling water until right before drinking-it'll go flat if it sits too long.

Customizable fruit mojitos done 3 ways - strawberry, blueberry, and watermelon

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Customizable Fruit Mojitos

Plus, it's just as good as a cocktail or a mocktail. Think of it as your choose-your-own-adventure mojito, perfect for poolside lounging, summer BBQs, or even a festive Friday night in.

Prep Time5

Total Time5

Course: Drink Choices

Cuisine: American

Servings: mojito

Calories: 240kcal

Author: Mackenzie Burgess, RDN

Ingredients

8 fresh mint leaves
2 teaspoons sweetener of choice, (white sugar, agave, honey, or simple syrup)
2 lime wedges
¼ cup fruit of your choice, (watermelon cubes, blackberries, sliced strawberries, raspberries, or blueberries)
2 ounces white rum, omit for mocktail
Handful of ice cubes
3 ounces club soda or sparkling water of your choice, (Pellegrino, La Croix, Bubly, Spindrift, Waterloo, etc.)
Optional garnish: Extra mint sprig, lime slice, or fruit skewer

Get Recipe Ingredients

Instructions

In a tall 12 to 16 ounce glass, gently muddle the mint leaves, sweetener, lime wedges, and fruit of choice until the juices release and the mint is fragrant.
Fill the glass with a handful of ice, pour in the rum (if using), and top with club soda. Stir gently with a straw to combine.
Garnish with extra mint, lime, or fruit if desired, then enjoy immediately.

Video

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A post shared by Mackenzie Burgess, RDN | Culinary + Media Dietitian | 📍LA (@cheerfulchoices)

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for white sugar, watermelon, and white rum. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Raspberry Dark Chocolate Kefir Protein Ice Cream

September 12, 2025 by Mackenzie Burgess, RDN 1 Comment

This Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream is a creamy-meets-fruity treat with major chocolate energy. With just 6 ingredients, this sweet and tangy combo packs 10 grams of protein per serving! The secret ingredient is raspberry kefir, which gives the pint a probiotic punch. Plus, you get to choose any protein powder and chocolate mix-ins of your choice.

Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream in pint and Lifeway Kefir bottle

(Disclosure: This post has been sponsored by Lifeway. All opinions are my own; I never feature a brand that I don't love!)

Why you'll love it

If chocolate-covered raspberries sound like your kind of dessert, this pint is going to be on repeat. Here's why we can't get enough of it:

Creamy and probiotic-rich - The kefir brings a tangy creaminess to the base that's ultra smooth and satisfying.
Tart berry flavor + dark chocolate - Between the blended raspberries and melted dark chocolate, this pint hits that rich-fruity balance just right.
Protein-packed - With the help of vanilla protein powder and kefir, this ice cream is both creamy and high in protein. If you want even more protein, you can add in ¼ cup Greek yogurt before freezing the pint.

Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream in pint with gold spoon

Is this raspberry kefir protein ice cream healthy?

As a registered dietitian, I'm always looking for ways to make dessert more functional-and this raspberry chocolate pint delivers just that with a perfect combo of nutrient-packed ingredients:

Kefir is rich in probiotics that support gut health and digestion. According to a 2025 study published in Nutrients, consuming kefir may help improve overall gut microbiota diversity. Each cup of kefir also contains 11 grams of protein.
Raspberries are loaded with vitamin C, antioxidants, and fiber to help support skin health,reduce inflammation, and support digestion.
Dark chocolate contains flavonoids and polyphenols that may support heart health,cognitive function, and even blood sugar control. A study shows dark chocolate is considered a functional food thanks to its anti-inflammatory and antioxidant properties, with links to benefits like improved cholesterol, weight management, and protection against brain-related disorders.

Each serving also delivers 10 grams of protein, which helps keep you full and satisfied. And it's customizable for whatever mix-ins or dietary needs you prefer.

What ingredients do you need?

Here's what you'll need to make this healthy raspberry chocolate pint:

Lifeway Raspberry Kefir - This gives the base its signature tang and probiotic benefits.
Vanilla protein powder of choice - Adds sweetness and a protein boost.
Fresh or frozen raspberries - Adds texture and natural berry flavor.
Sweetener of choice - Use honey, maple syrup, agave, or even a chopped Medjool date.
Pinch of salt - Balances and enhances all the flavors.

Mix-ins (after the first spin):

1 tablespoon raspberry kefir
Mashed raspberries
Melted dark chocolate chips

Ingredients need to make Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream laid out

What is kefir?

Kefir is a cultured, fermented milk drink that's naturally tart and full of probiotics. Lifeway Kefir is my go-to-it's ultra creamy, easy to find, and comes in fun flavors like raspberry that work perfectly in this kind of recipe. Lifeway's kefir contains up to 12 live and active cultures to support your gut health, plus it's a good source of protein and calcium. It's also super versitile-great for sipping, blending into smoothies, or even as the base for creamy desserts like this high-protein kefir ice cream.

Raspberry Lifeway Kefir in bottle with chocolate chips and raspberries in background

How do you make raspberry kefir protein ice cream?

Here's how to get that perfect creamy Creami texture every time:

1. Blend the base:

Add all ingredients (except mix-ins) to a blender and blend until smooth. If you're using mostly liquids, you can even mix everything straight in the Ninja Creami pint with a fork or milk frother.

2. Freeze:

Pour the mixture into your Ninja Creami pint and freeze on a level surface for at least 24 hours, until solid.

Ninja creami spinning pint, with raspberry Lifeway kefir bottle next to it

3. First spin:

After freezing, process the pint using the "Lite Ice Cream" setting. The texture might look crumbly-totally normal!

4. Add mix-ins and re-spin:

Scrape down the sides of the pint and make a small hole in the center. Add your mashed raspberries, melted chocolate, and 1 tablespoon of raspberry kefir. Re-spin using the "Mix-In" setting.

Pint with added mix-in's before spinning

5. Enjoy or store:

Scoop and serve immediately. If you have leftovers, level off the top and freeze again. You can re-spin up to 3 times-or just let the pint sit at room temp for 20-25 minutes or microwave for 10-15 seconds to soften.

Final Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream in pint with gold spoon

Can I make this in a Ninja Creami Deluxe?

Absolutely! If you're using a Ninja Creami Deluxe, you'll want to scale up the recipe slightly to match the larger pint size. Here's how:

1½ cups Lifeway Raspberry Kefir
3 tablespoons vanilla protein powder
¾ cup raspberries
1-2 tablespoons sweetener of your choice
Pinch of salt

Mix-ins (after first spin):

1½ tablespoons Lifeway Raspberry Kefir
3 tablespoons mashed raspberries
3 tablespoons melted dark chocolate

Follow the exact same steps: blend, freeze, spin, add your mix-ins, and re-spin. Just be sure the Deluxe pint is filled up to the max fill line before freezing!

Recipe tips and tricks

Serving tips: Want to take it up a notch? Top it with extra chocolate chips, a sprinkle of chopped nuts, or fresh berries for extra flavor.
Troubleshooting: Melting too quickly? Be sure to let it freeze for 24 hours before spinning!
Scaling: You can double or triple the base recipe and freeze in multiple pints so you're always prepped for a sweet tooth moment.

Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream in pint with gold spoon and raspberries in background

Can I make this without a Ninja Creami?

Yes, you can still make this without a Creami! Just thoroughly mix all of the base ingredients together in a bowl or container and place it in the freezer. Every 30 minutes, give it a good stir-this helps break up the ice crystals and creates a creamier texture. Keep stirring every 30 minutes until it's frozen and scoopable, similar to ice cream. It won't be exactly the same texture as a Creami, but it's still totally delicious and satisfying!

Can you make it ahead of time?

Yes! You can totally prep the base in advance. Mix your ingredients, pour into pints, and freeze for days (or even weeks) until you're ready to spin.

How do you store leftovers?

If you've got leftovers (a rare event, honestly!), just smooth the top with a spoon and pop the pint back into the freezer. When you're ready for round two, let it thaw for 20-25 minutes on the counter, or microwave for 10-15 seconds for easy scooping.

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Raspberry Dark Chocolate Lifeway Kefir Protein Ice Cream in pint

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5 from 2 votes

Raspberry Dark Chocolate Kefir Protein Ice Cream

Prep Time15

Freeze Time1

Total Time1 15

Course: High Protein Choices, Snack, Sweet Treat Choices, Vegetarian Choices

Cuisine: American

Servings: servings

Calories: 151kcal

Author: Mackenzie Burgess, RDN

Equipment

Ninja CREAMi

Ingredients

1 cup Lifeway Raspberry Lowfat Kefir
2 tablespoons vanilla protein powder of your choice, (whey, pea, soy, rice, hemp, egg white, casein, collagen, brown rice, etc.)
½ cup fresh or frozen raspberries
1-3 teaspoons sweetener of your choice, (honey, maple syrup, agave, or 1 medjool date chopped, etc.)
1 pinch of salt

Mix-in Ingredients (Added After First Spin):

2 tablespoons mashed raspberries
2 tablespoons dark chocolate chips, melted
1 tablespoon raspberry Lifeway Kefir

Get Recipe Ingredients

Instructions

Add all ingredients into Ninja Creami Pint (except mix-ins) and stir until completely smooth. Using a milk frother is helpful to make sure the protein powder combines easily!
Place the Creami pint in the freezer on a level surface and freeze for at least 24 hours until fully solid.
After 24 hours, remove from the freezer and process using the "Lite Ice Cream" setting. This will take about 2-3 minutes. After this spin, the texture will most likely look crumbly and airy, similar to snow. This is normal!
Use a spoon or knife to carefully scrape around the sides of the pint. Then, create a small hole in the center reaching the bottom and add mashed raspberries, melted dark chocolate, and 1 tablespoon of the raspberry kefir used in the base recipe.
Re-spin using the "Mix-In" setting to fully blend the mix-ins and achieve a smooth, creamy texture.
Top with more raspberries if desired and enjoy immediately.
If you end up with extras, you can store the pint in the freezer for later. For the best storage results, use a spoon to press the ice cream into a flat, even surface before refreezing.

Notes

Leftovers Note: If you have leftovers, store them in the freezer and you can re-spin up to 3 times after refreezing. However, I personally prefer just letting the Ninja Creami pint sit out at room temperature for 20-25 minutes, instead of re-spinning. If you're feeling impatient, you can also microwave the pint for 10-15 seconds for a quick thaw!

Nutrition

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California-Style Sushi Bowl

September 4, 2025 by Mackenzie Burgess, RDN Leave a Comment

This California Sushi Bowl is everything you love about the classic California roll-without the hassle of rolling. The recipe is layered with fluffy rice, sweet imitation crab, crispy cucumber, creamy avocado, and a spicy mayo drizzle to tie it all together. Whether you're a sushi lover or just looking to switch up your lunch, it's a quick and delicious way to enjoy those fresh flavors in 30 minutes or less.

California-Style Sushi Bowl with Calrose rice bag

Why you'll love it

Quick and easy: All the sushi vibes, none of the rolling stress. On the table in just 30 minutes.
California vibes: Between the fluffy rice and creamy avocado, this bowl is basically beach day energy in a dish.
Totally customizable: Switch up the proteins, sauces, or toppings to make it your own. (More on that below!)

California-Style Sushi Bowl with drizzle of spicy mayo

What is a California sushi bowl?

A California sushi bowl is a deconstructed take on the iconic California roll. Instead of wrapping everything up in seaweed, the ingredients are layered in a bowl with sushi-seasoned rice as the base. It's typically topped with imitation crab (or real crab if you're feeling fancy), creamy avocado, crisp cucumber, and a drizzle of spicy mayo.

It's everything you love about sushi-but simplified so it's easier to make and totally customizable for your taste buds and dietary preferences.

Is this bowl authentic?

This isn't traditional sushi, but it's inspired by the California roll-an American creation known for swapping raw fish with imitation crab to make sushi more approachable.

It's widely believed to have originated in Los Angeles (where I just moved!), making the name all the more fitting and a little nod to its roots.

And as a bonus, I love using Calrose rice, one of the most popular medium-grain varieties grown right here in California.

Is this california sushi bowl healthy?

As a registered dietitian, I love when a dish hits that balance of carbs, protein, and healthy fats to help you feel full and fueled. This California sushi bowl delivers just that with a perfect combo of nutrient-packed ingredients:

Imitation crab is often misunderstood, but it's actually a low‑fat, protein‑rich option made from cooked fish. It's also fortified with essential nutrients like vitamin B12, which supports energy and red blood cell production-making it a nourishing and budget friendly choice for sushi bowls.
Avocado provides heart‑healthy monounsaturated fats that support skin, brain, and heart health. Research highlights its unique antioxidants, which may play a role in protecting against inflammation and chronic diseases like diabetes and heart disease.
Rice provides energizing carbs and essential B vitamins that help support metabolism and overall energy production.
Cucumber and nori are low‑calorie additions that bring fiber, antioxidants, and a satisfying crunch.

What ingredients do you need?

Here's everything you'll need to build your own California sushi bowl:

White rice: I typically use Calrose rice - a medium‑grain rice that gets soft and sticky-perfect for sushi bowls.
Seasoning mix: Rice vinegar, sugar, and salt create that signature sushi rice flavor.
Imitation crab: This gives you that classic California roll taste without raw seafood. You can usually find it in the refrigerated seafood section of most grocery stores.
Cucumber and avocado: The ultimate combo of fresh, crunchy, and creamy-these balance the bowl beautifully.
Spicy mayo: A mix of light mayo and sriracha gives it that spicy sushi kick.
Toppings: Sesame seeds, green onions, and chopped nori bring extra texture and flavor.

Ingredients on wood cutting board to make California-Style Sushi Bowl \

How do you make a california sushi bowl?

Cook the rice: Rinse 1 cup of rice in a fine‑mesh strainer until the water runs clear. Combine it with 1¼ cups of water in a pot. Bring to a boil, then cover and simmer for 18‑20 minutes. Let it sit, covered, for 10 minutes after cooking.
Season the rice: Gently fold in 2 tablespoons rice vinegar, 1 teaspoon sugar, and ¼ teaspoon salt. Let it cool slightly.
Prep the toppings: Chop 1 cup of imitation crab, dice ½ an English cucumber,1 avocado, and ½ cup of green onion.
Mix the sauce: In a small bowl, stir together ¼ cup light mayonnaise and 2 teaspoons sriracha.
Assemble your bowls: Divide rice between two bowls. Top with crab, cucumber, and avocado. Drizzle with spicy mayo and finish with 1 teaspoon soy sauce, 1 teaspoon sesame seeds, ½ cup green onion, and ½ cup chopped nori.

Customize it your way

Like all of my recipes, this California sushi bowl is completely customizable. Choose your favorite proteins, toppings, and sauces you want to use.

Protein of your choice: Not into imitation crab? Sub with shredded real crab, cooked shrimp, salmon, or even baked tofu for a plant‑based option.
Sauce of your choice: Instead of spicy mayo, you could drizzle with eel sauce, ponzu, or even a sesame ginger dressing.
Feel free to mix up the veggies: Try adding shredded carrots, edamame, or radishes for extra color and crunch.
Feel free to mix up the toppings: Add in pickled ginger, daikon, edamame, or shredded carrots to really make this your own sushi‑style bowl.

Recipe tips and tricks

Serving: These bowls are best enjoyed fresh-but you can also prep components (like the rice and crab mix) ahead of time for quick and easy weekday lunches.
Troubleshooting: If your rice is too wet, let it sit uncovered for a few minutes to release steam before seasoning.
Scaling: Want to make it for a crowd? Just double or triple all ingredients and lay it out DIY‑style for a build‑your‑own sushi bowl night.

Meal prep and storage tips

Store rice and toppings separately in airtight containers. The rice will keep for up to 4 days in the fridge. I recommend slicing the avocado fresh to avoid browning. You can also store the spicy mayo in a jar and drizzle it on when ready to eat.

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California-Style Sushi Bowl

This California-Style Sushi Bowl features fluffy rice seasoned with rice vinegar, sugar, and salt, topped with imitation crab, cucumber, avocado, and a drizzle of spicy mayo.

Prep Time10

Cook Time20

Total Time30

Course: Main Dish Choices

Cuisine: American

Servings: servings

Calories: 282kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 cup white rice of your choice
1 ¼ cups water
2 tablespoons rice vinegar
1 teaspoon sugar
¼ teaspoon salt
1 cup imitation crab, chopped
½ English cucumber, diced
1 medium avocado, diced
¼ cup light mayonnaise
2 teaspoon sriracha
1 teaspoon low sodium soy sauce
1 teaspoon sesame seeds
½ cup chopped green onion
½ cup chopped nori strips

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Instructions

Rinse rice in a fine mesh strainer until the water runs clear. Combine rice and water in a pot, bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes or until water is absorbed. Remove from heat and let sit, covered, for 10 minutes.
Gently fold the rice vinegar, sugar, and salt. into the cooked rice. Let the rice cool slightly.
While the rice cools, prepare your toppings. Chop the imitation crab, slice the cucumber, and dice the avocado.
In another small bowl, stir together mayonnaise and sriracha.
To assemble, divide the rice between two bowls. Top with crab, cucumber, and avocado. Drizzle with spicy mayo and sprinkle with sesame seeds, green onion, and nori. Serve immediately.

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California sushi bowl with plant next to it

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Korean BBQ Chicken Rice Cups

September 2, 2025 by Mackenzie Burgess, RDN Leave a Comment

These KBBQ-style chicken rice cups are a fun, handheld twist on your favorite Korean BBQ bowl. With seasoned short grain rice, juicy shredded chicken tossed in sweet and savory Korean BBQ sauce, crunchy veggies, and a drizzle of gochujang mayo, these bite-sized cups are perfect for meal prep or a fun party appetizer.

Whether you're craving something bold for lunch or looking to impress guests with a fun finger food, these sushi-inspired bites are bursting with flavor and texture-plus, they're endlessly customizable.

Why you'll love it

Flavor-packed: Sweet, spicy, tangy, and savory-each bite delivers a punch thanks to the gochujang mayo and Korean BBQ sauce.
Meal prep friendly: Make ahead and keep in the fridge for quick and easy grab-and-go lunches or snacks.
Mini and mighty: Their individual size makes them fun to eat and easy to serve for gatherings, potlucks, or picnics.

What are KBBQ-style rice cups?

Think of these as a Korean BBQ spin on the viral sushi cups. The concept is simple: sticky rice is pressed into a muffin tin to form a base, then filled with flavorful shredded chicken and crisp raw veggies, and topped with a drizzle of spicy gochujang mayo.

They're inspired by all the bold flavors of Korean BBQ-just prepped into a fun, poppable format.

Hand holding Korean BBQ chicken rice cup

Are these authentic?

These cups aren't a traditional Korean dish, but they're inspired by crave worthy Korean BBQ flavors like bulgogi, gochujang, and sesame oil. We're borrowing those iconic flavor profiles and transforming them into a quick, portable, and customizable meal option.

This recipe also takes a cue from viral sushi cups and adds a Korean twist-bringing together the best of both worlds!

Are KBBQ-style chicken rice cups healthy?

As a registered dietitian, I love when a recipe checks the boxes for flavor, balance, and nutrients-and these KBBQ-style chicken rice cups deliver just that with:

Shredded chicken for a lean protein source that supports muscle recovery and keeps you satisfied, and helps maintain steady energy levels throughout the day.
Veggies like carrots, cucumber, and cabbage for a dose of fiber, crunch, and antioxidants, which not only keep you satisfied but also support long-term health by lowering the risk of chronic diseases.
Short grain rice for energizing carbs and essential B vitamins that help support metabolism and energy production.

Plus, combining protein with fiber-rich vegetables may support satiety and blood sugar control.

Korean BBQ Chicken Rice Cups on wood serving plate with bowl of chicken on side

How do you make KBBQ-style chicken rice cups?

Let's break it down step-by-step:

Cook the rice: In a medium pot, combine 1 cup rinsed short grain white rice and 1¼ cups water. Bring to a boil, then reduce to low, cover, and simmer for 20 minutes until the water is absorbed. Let sit covered for 5 minutes, then stir in 2 teaspoons rice vinegar and let cool slightly.
Form the cups: Spoon about 2 heaping tablespoons of rice into each cup of a muffin tin. Press firmly to create a compact base. Place the tin in the fridge for 20 minutes to chill and set the rice.
Mix the chicken: In a bowl, toss 2 cups shredded chicken with ⅓ cup Korean BBQ sauce until evenly coated.
Make the sauce: In another bowl, stir together ¼ cup low fat mayo, 2 teaspoons gochujang, 1 teaspoon soy sauce (or tamari/coconut aminos), 1 teaspoon honey, and ¼ teaspoon sesame oil.
Assemble: Remove the rice cups from the fridge. Spoon the BBQ chicken on top, followed by a generous tablespoon of chopped veggies.
Finish and serve: Drizzle with the gochujang mayo and sprinkle with chopped green onions and sesame seeds. Serve chilled or at room temperature.

Korean BBQ Chicken Rice Cups drizzling gochujang mayo on top

Customize it your way

Like all of my recipes, these KBBQ-style chicken rice cups are completely customizable. Choose your favorite proteins, toppings, and sauces.

Protein of your choice: Not into chicken? Swap in pulled pork, tofu crumbles, or even canned jackfruit.
Veggies of your choice: Any raw, crunchy veggie works here. Try shredded carrots, cabbage, sliced radish, sprouts, diced bell pepper, or whatever you have on hand.
Sauce of your choice: Not a fan of gochujang mayo? Try a drizzle of sesame ginger dressing or a splash of ponzu instead.

Mackenzie smiling holding plate of Korean BBQ Chicken Rice Cups

Recipe tips and tricks

Serving: These are great as an appetizer or part of a bento-style lunch. They're also a hit at picnics and potlucks!
Troubleshooting: If your rice isn't sticking together well, press more firmly and make sure to chill long enough to set. Slightly warm rice works best when pressing into the cups.
Scaling: This recipe makes 12 rice cups, but you can double the batch and use two muffin tins for a party-ready spread.

Meal prep and storage tips

You can prep all the components ahead of time and assemble when ready to serve. The rice cups and chicken will last in the fridge for up to 3 days in an airtight container. For the best texture, add veggies and sauce right before serving.

Korean BBQ Chicken Rice Cups on wood serving plate with green onion and chicken in background

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KBBQ-Style Chicken Rice Cups

Prep Time20

Cook Time20

Total Time40

Course: Appetizer, Appetizer & Side Dish Choices, lunch, Main Dish Choices, meal prep, Snack Choices

Cuisine: Asian

Servings: sushi cups

Calories: 134kcal

Author: Mackenzie Burgess, RDN

Ingredients

Rice Ingredients:

1 cup short grain white rice, rinsed
1 ¼ cups water
2 teaspoons rice vinegar

Filling Ingredients:

2 cups cooked shredded chicken
⅓ cup Korean BBQ sauce, homemade or store bought
1 cup finely chopped veggies of your choice, (Use veggies that can be eaten raw such as shredded carrots, diced cucumber, diced bell peppers, shredded red cabbage, or sprouts)

Gochujang Mayo Ingredients:

¼ cup low fat mayonnaise
2 teaspoons gochujang
1 teaspoon sauce of your choice, (soy sauce, tamari, or coconut aminos)
1 teaspoon honey
¼ teaspoon sesame oil

For Garnish:

Green onions and sesame seeds, for garnish

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Instructions

In a medium pot, combine rinsed rice and water. Bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 20 minutes or until the rice is cooked and the water is fully absorbed. Remove from heat and let it cool slightly. Stir in rice vinegar.
Press about 2 heaping tablespoons of the cooked rice into each cup of a muffin tin. Press down firmly to compact the rice into a cup shape. Place the muffin tin in the fridge and chill for 20 minutes to help the cups set.*
(*Prep Note: While the rice is in the fridge, prep the chicken and the mayo in Step 3 and 4.)
In a bowl, mix the shredded chicken with Korean BBQ sauce until evenly coated.
In a separate bowl, stir together all the gochujang mayo ingredients.
Remove the rice cups from the fridge. Spoon the Korean BBQ chicken into each cup and top with a heaping tablespoon of the veggies over each rice cup.
Drizzle each cup with gochujang mayo and garnish with chopped green onions and sesame seeds. Serve chilled or at room temperature.

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Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for shredded carrots and low-sodium soy sauce. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Customizable Chia Pudding

August 21, 2025 by Mackenzie Burgess, RDN Leave a Comment

This easy chia pudding recipe is the perfect make-ahead breakfast or snack that takes just 5 minutes to prep. All you need is milk, chia seeds, yogurt or protein powder, and a touch of sweetness. As it chills, the chia seeds magically transform into a pudding-like texture while adding a boost of fiber, omega-3s, and protein. Plus, you get to customize it with your favorite toppings!

3 types of chia pudding in jars and chia seeds in bowl

Why you'll love it

Quick prep, zero cooking: Just stir the ingredients together, chill, and enjoy.
Nutrient-packed: Chia seeds bring fiber and healthy fats, yogurt adds protein, and you can top it with fresh fruit for extra vitamins.
Perfect for meal prep: Make it the night before for the ultimate overnight chia pudding and wake up to a ready-to-eat breakfast.
Endlessly customizable: Whether you're team berries and granola or nut butter and chocolate chips, the toppings are all yours to choose.

3 types of chia pudding in jars with different toppings

What is chia pudding?

Chia pudding is made by soaking chia seeds in liquid-like milk or a milk alternative-until they plump up and create a thick, creamy texture. The gel-like coating comes from the seeds' soluble fiber, which absorbs liquid and gives the pudding its signature gel-like consistency. The result? A plant-based pudding-like base that's perfect for breakfast or a snack, endlessly customizable with your favorite toppings and flavors.

Overhead shot of 3 types of chia pudding in jars with different toppings and gold spoon

Is chia pudding healthy?

As a registered dietitian, I always look for recipes that deliver a satisfying mix of nutrients. This easy chia pudding recipe checks all the boxes:

Fiber-rich chia seeds: Two tablespoons contain about 10g of fiber, which supports digestion and helps you feel fuller longer. A 2019 review highlights their rich mix of fiber, protein, omega-3's, minerals, and antioxidants, along with potential benefits for heart health, blood sugar, and immunity.
Protein boost from yogurt or protein powder: Keeps you energized and supports muscle repair. Try adding extra protein for a high protein chia pudding.
Healthy fats: Chia seeds are a plant-based source of omega-3 fatty acids, which may help reduce inflammation and support brain health.

What ingredients do you need?

Milk of your choice: Almond, oat, dairy, soy-choose your favorite.
Chia seeds: Black or white chia seeds both work.
Yogurt or protein powder: Yogurt makes it extra creamy, while protein powder keeps it dairy-free and adds an extra protein hit.
Sweetener of your choice: Maple syrup, honey, or a sugar-free sweetener if preferred.
Vanilla extract or vanilla bean paste: Optional, but adds lovely warm flavor.
Toppings of your choice: Fruit, jam, nut butter, granola, or whatever you're craving.

How do you make chia pudding?

Mix the base: In a bowl or jar, stir together milk, chia seeds, yogurt or protein powder, sweetener, and vanilla (if using).
Let it rest: Allow the mixture to sit for 5 minutes, then stir again to prevent clumps.
Chill: Cover and refrigerate for at least 2 hours, or overnight, until thickened.
Serve: Give it a good stir and top with your favorite add-ins, the combinations are endless.

Overhead view of 3 types of chia pudding in jars with different toppings

Customize it your way

Like all of my recipes, this chia pudding is completely customizable. Choose what milk, sweetener, and toppings you want to use.

Milk of your choice: From creamy oat milk to high-protein dairy milk, each gives a different flavor and texture.
Sweetener of your choice: Try honey for a floral sweetness or maple syrup for a rich, caramel-like note.
Toppings of your choice: Fresh berries for antioxidants, nut butter for extra healthy fats, or granola for crunch.

Side view of 3 types of chia pudding in jars with different toppings

Want some topping inspiration? Here are some of our favorites:

Blackberries + sliced almonds for a burst of juicy sweetness with a satisfying crunch.
Chopped dates + shredded coconut for a chewy, caramel like bite with a tropical twist.
Raspberries + dark chocolate shavings for a rich, indulgent pairing that still feels light and balanced.
Strawberries + granola for a fresh, crunchy combo that tastes like summer
Cocoa powder + peanut butter for a rich, chocolatey swirl with nutty creaminess.
Jam and Greek yogurt for a creamy, tangy swirl that gives parfit vibes.

3 types of chia pudding in jars with different toppings and gold spoon

Recipe tips and tricks

Serving: Enjoy it chilled as breakfast, a snack, or even a nourishing dessert.
Troubleshooting: If your pudding is too runny, stir in 1 extra teaspoon of chia seeds and refrigerate for another 30 minutes.
Scaling: Easily double or triple the recipe to meal prep multiple servings at once.

How long will chia pudding last?

Chia pudding will last up to 5 days in the fridge when stored in an airtight container.

3 types of chia pudding in jars with different toppings and chia seeds in bowl

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Chia Pudding

Prep Time5

Chill Time2

Total Time2 5

Course: Breakfast Choices, Sweet Treat Choices

Cuisine: American

Servings: serving

Calories: 223kcal

Author: Mackenzie Burgess, RDN

Ingredients

⅓ cup milk of your choice, (e.g. almond, oat, dairy, etc.)
2 tablespoons chia seeds, (1 tablespoon for more liquidy if preferred)
⅓ cup yogurt, (or 2 tablespoons protein powder)
1 teaspoon sweetener of your choice, (e.g. maple syrup, honey)
½ teaspoon vanilla extract or vanilla bean paste
Toppings of your choice, (fruit, jam, nut butter, granola, etc.)

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Instructions

In a bowl or jar, mix together chia seeds, milk, sweetener, and vanilla extract if using.
Let sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 2 hours or overnight, until thickened.
Stir before serving and top with your favorite toppings.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for 1% milk, honey, and raspberries. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Pizza Beans Skillet

August 19, 2025 by Mackenzie Burgess, RDN Leave a Comment

These Pizza Beans are the kind of dinner you'll crave again and again-cozy, cheesy, and packed with protein. This skillet has all the comfort food flavors of pizza, but packs in extra protein, fiber, and nutrients. Plus, you can customize with any ground protein of your choice!

Pizza beans in skillet with spoon and fresh basil

Why you'll love it

Quick and comforting: One-pan, on the table fast, and minimal cleanup-perfect for busy nights when you still want something hearty and flavorful.
Protein-packed: All the nostalgic flavors of your favorite slice, but made with better-for-you ingredients like lean protein, beans, and veggies.
Easy to customize: Swap in your favorite veggies, choose dairy or plant-based cheese, and use any ground protein you like.

What are pizza beans?

Pizza beans are a cozy pan filled with beans and veggies simmered in marinara sauce, topped with melty cheese, then baked until bubbly and caramelized. Think of it as part stew, part skillet bake, and 100% delicious comfort food.

Pizza beans in skillet and kitchen towel in background

Is this pizza beans recipe healthy?

As a registered dietitian, I'm always looking for ways to combine flavor with function-and this Pizza Beans recipe delivers just that with a perfect combo of nutrient-packed ingredients:

Butter beans offer plant-based protein, fiber, and essential nutrients helping keep you full and supporting digestion. Research links bean intake to lower risk of chronic diseases like heart disease, diabetes, and certain cancers.
Ground protein adds hearty flavor and a satisfying texture-whether you choose to go with lean turkey, chicken, beef, or a plant-based version--your protein choice makes this skillet more filling and balanced
Marinara and veggies bring a healthy dose of vitamins, antioxidants, and lycopene-a compound in tomatoes that helps protect cells, support healthy growth, and support immune function.

Altogether, this pizza beans skillet is a balanced, nutrient-packed meal that's cozy, satisfying, and full of wholesome ingredients.

What ingredients do you need?

Here's what goes into this saucy, cheesy, delicious skillet:

Olive oil - Adds richness and helps build flavor at the base.
Yellow onion and garlic - Aromatics that give depth to the dish.
Fennel seeds - Optional but recommended for that signature sausage-y, pizza flavor.
Ground protein - Choose from turkey, chicken, beef, or a plant-based ground alternative.
Smoked paprika, oregano, red pepper flakes - Classic pizza spices for heat and warmth.
Butter beans - Creamy and mild, they soak up all the sauce beautifully.
Veggies of your choice - We love spinach, red bell pepper, or tomatoes, but feel free to mix it up with your favorites.
Marinara sauce - Store-bought or homemade, whatever you love or have on hand.
Shredded mozzarella + parmesan - Use regular or plant-based options for melty, cheesy goodness.
Fresh basil or parsley - For garnish and a pop of freshness.

Ingredients to make pizza beans in white bowls

How do you make pizza beans?

This one-skillet recipe is as easy as it gets:

Sauté aromatics: Heat olive oil in a skillet over medium heat. Add diced onion and cook for 3-4 minutes until softened. Stir in garlic and fennel seeds and cook until fragrant, about 30 seconds.
Brown the protein: Add your ground protein, breaking it up with a spatula. Cook until browned and cooked through.
Spice it up: Stir in smoked paprika, oregano, red pepper flakes, salt, and pepper. Adjust spices to taste.
Simmer it: Add butter beans, your choice of veggies, and marinara. Simmer for 5-7 minutes to let all the flavors meld together.
Add cheese: Sprinkle mozzarella evenly over the top. Cover the skillet with a lid and let the cheese melt for 2-3 minutes.
Broil: Optional, but highly recommended! For golden-brown, bubbly finish, pop the skillet under the broiler for 2-3 minutes on high-watch closely to avoid burning.
Finish and serve: Top with fresh basil or parsley and serve warm, straight from the skillet!

Customize it your way

Like all of my recipes, this Pizza Beans dish is completely customizable. Choose what protein, veggies, and cheese you want to use.

Protein of your choice: Ground turkey, chicken, or beef all work well here. You could also use a vegan option like a plant-based ground, cooked lentils, or crumbled tempeh.
Cheese of your choice: Use regular mozzarella and parmesan or opt for plant-based versions if you prefer.
Feel free to mix up the veggies: Spinach, red pepper, and tomato are listed, but mushrooms, zucchini, or kale would also be delicious.
Sauce options: Classic marinara works great, but feel free to use arrabbiata for a spicy kick or roasted garlic sauce for extra depth.

Recipe tips and tricks

Serving: Pizza Beans are great on their own, but we love serving them with crispy garlic bread!
Troubleshooting: If you can't find butter beans, you can also use cannellini beans. They just won't be quite as large.
Scaling: Feeding a large crowd? Double the recipe and use a large Dutch oven.

Meal prep and storage

Pizza Beans store beautifully for leftovers. You can keep them in the fridge for up to 4 days or freeze for up to 2 months. Reheat for about 1-2 minutes in the microwave before enjoying.

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Pizza Beans

Prep Time10

Cook Time20

Total Time30

Course: Main Dish Choices

Cuisine: American

Servings: servings

Calories: 470kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 tablespoon olive oil
½ yellow onion, diced (about ½ cup)
3 garlic cloves, minced (about 1 tablespoon)
½ teaspoon fennel seeds
1 pound ground protein of your choice, (Beyond Ground, lean ground beef, italian ground sausage, ground turkey, ground chicken, plant-based ground, etc.)
1 teaspoon smoked paprika
1 teaspoon dried oregano
½ teaspoon red pepper flakes, (or to taste)
Salt and black pepper, to taste
1 (15-ounce) can butter beans, drained and rinsed
2 cups veggies of your choice, (spinach, red pepper, tomato)
1 - 16 ounce jar of marinara sauce (2 cups or up to 24oz for more sauce)
½ cup shredded mozzarella (or plant-based mozzarella)
¼ cup shredded parmesan (or plant-based parmesan)
Fresh basil or chopped parsley, for garnish (optional)

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Instructions

Heat olive oil in a large skillet over medium heat. Add the diced onion and cook for 3 to 4 minutes until softened. Stir in the garlic and fennel seeds, cooking another 30 seconds until fragrant. Add the Beyond Ground to the skillet, breaking it apart with a spatula, and cook until browned. Season the mixture with smoked paprika, dried oregano, red pepper flakes, salt, and pepper.
Stir in the butter beans, veggies, and marinara sauce. Let everything simmer together for 5 to 7 minutes until the sauce is warmed through and slightly thickened. Sprinkle mozzarella evenly over the top, then cover with a lid and let it melt for 2 to 3 minutes. Remove from heat, top with fresh basil or parsley if desired, and serve warm.
Optional but recommended: Broil for 2-3 minutes on high to get cheese nice and golden brown.

Video

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A post shared by Mackenzie Burgess, RDN | Culinary + Media Dietitian | 📍LA (@cheerfulchoices)

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for 97% lean ground beef and red peppers. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Pizza beans in skillet filled with lots of fiber

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Tofu Scramble

August 11, 2025 by Mackenzie Burgess, RDN Leave a Comment

Why you'll love it

You might be wondering… can tofu scramble actually taste like scrambled eggs? The answer: Yes! When seasoned well and sautéed with your favorite veggies, it transforms into a crave-worthy scramble that even die-hard egg lovers will enjoy.

Quick & Easy: Ready in just 15 minutes, from start to finish, all in one pan! Perfect for busy mornings.
High-Protein: Packed with plant-based protein from tofu and nutritional yeast, this scramble is a protein powerhouse that will keep you full for hours.
Customizable: This tofu scramble is similar to my cottage cheese eggs because you can choose any toppings and base of your choice. Mix and match with different veggies, toast, tortillas, or roasted potatoes to keep things fresh and exciting all week long.

Tofu scramble in corn tortillas topped with avocado and tomatoes

What is tofu scramble?

Tofu scramble is a vegan take on scrambled eggs made by crumbling firm tofu and cooking it with vibrant vegetables and savory seasonings. Turmeric gives it that classic golden color, while nutritional yeast adds a cheesy, umami flavor.

I've made this countless times when I want something warm and hearty in the morning that's still packed with plants!

Is tofu veggie scramble healthy?

As a registered dietitian, I'm all about meals that are satisfying, balanced, and nutrient-dense. This tofu veggie scramble delivers just that with a perfect combo of nutrient-packed ingredients:

Tofu is a complete plant-based protein that's loaded with the essential amino acids, plus it's rich in iron and calcium-essential for bone health and energy metabolism.
Veggies like red bell pepper, zucchini, or broccoli add fiber, antioxidants, and essential vitamins like vitamin C to support immunity.
Olive oil is a source of heart-healthy monounsaturated fats, which have been shown to reduce inflammation and support brain health.

In fact, research published in The Journal of Nutrition highlights that diets rich in soy protein (like tofu) are linked to improved heart health and reduced cholesterol levels.

Ingredients you'll need

Here's what makes this tofu scramble both flavorful and nutrient-rich:

Firm tofu: Drain it well, then crumble with your hands for that classic scramble texture.
Olive oil: Ideal for sautéing your veggies and adding richness.
White onion: Adds aromatic flavor and caramelized sweetness once sautéed.
Veggies of your choice: Think red bell pepper, broccoli, zucchini… use whatever you love or need to use up!
Nutritional yeast: Adds a cheesy, umami taste and is a great source of vitamin B12 for plant-based eaters.
Turmeric, garlic powder, black pepper, and salt: These bring warmth, savory depth, and that beautiful golden color.

How to make tofu veggie scramble

This recipe comes together in a flash-here's how to whip up your perfect tofu scramble:

Sauté the veggies

Heat olive oil in a large pan over medium-high heat. Add diced onion and chosen veggies. Cook for 3-4 minutes until just tender and fragrant.

Add tofu

Crumble the well-drained tofu directly into the pan. Use a spatula to break it into smaller "egg-like" pieces as it cooks. Sauté for 3-4 more minutes.

Season and stir

Sprinkle in the nutritional yeast, garlic powder, turmeric, and black pepper. Stir to combine and cook for 1 more minute until everything is well mixed. Salt to taste.

If the mixture looks dry, add a splash of water or veggie broth to loosen it up.

Serve with your favorite base and toppings

Scoop onto a piece of toast, wrap in a tortilla, or serve alongside roasted potatoes.

Tofu scramble in corn tortillas topped with avocado and tomatoes on white plate

Customize it your way

Like all of my recipes, this tofu veggie scramble is completely customizable. Choose what base and toppings you want to use.

Base of your choice: Serve your scramble over whole grain toast, an English muffin, wrapped in a tortilla, or even on top of a roasted sweet potato for a hearty meal.
Toppings of your choice: Add freshness with diced tomatoes, caramelized mushrooms, or sliced avocado. Chopped herbs like chives or cilantro take it to the next level too!

Base options for tofu scramble: sweet potato, corn tortillas, and toast

Recipe tips and tricks

Serving: This tofu scramble is super versatile! Serve in a breakfast burrito, over toast, or as part of a brunch spread with fruit and coffee.
Troubleshooting: If your scramble looks too wet or crumbly, just let it cook another minute or two longer. Next time, try pressing your tofu a bit more firmly to remove excess water.
Scaling up: This recipe makes 4 servings, but you can easily double it for meal prep or feeding a crowd.

Can I make it ahead of time?

Yes, absolutely! This tofu scramble is a fantastic meal prep option. It keeps well in the fridge for up to 4 days. Just reheat in a skillet with a splash of water or pop in it the microwave. Changing up your toppings and base each day keeps things fresh and fun.

Tofu scramble in meal prep container topped with avocado and tomatoes

How do I store leftovers?

Store any extra tofu scramble in an airtight container in the refrigerator. To reheat, simply pop it in a skillet with a splash of water or microwave for 60-90 seconds until warmed through.

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Tofu Veggie Scramble

Prep Time5

Cook Time10

Total Time15

Course: Breakfast Choices

Cuisine: American

Servings: servings

Calories: 220kcal

Author: Mackenzie Burgess, RDN

Ingredients

Tofu Veggie Scramble Ingredients:

1 tablespoon olive oil
½ cup white onion, diced
½ cup veggies of your choice, (red pepper, broccoli, zucchini, etc.)
14 ounces firm tofu, drained
2 tablespoon nutritional yeast, (or shredded cheese)
½ teaspoon garlic powder
½ teaspoon turmeric
½ teaspoon black pepper
Salt, to taste

Base of your choice: (optional but recommended)

Whole grain bread, toast
English muffin, toasted
Corn or flour tortillas, warmed
Croissant, halved
Steamed sweet potato
Roasted potatoes

Toppings of your choice: (optional but recommended)

Diced tomatoes
Diced bell peppers
Caramelized mushrooms
Finely chopped chives
Sliced avocado

Get Recipe Ingredients

Instructions

Heat olive oil in a large pan over medium high heat. Add onion and veggies and saute for 3-4 minutes.
Break up tofu into smaller pieces with hands.
Add over crumbled tofu and break up more as needed with a spatula. Saute for 3-4 minutes.
Add over nutritional yeast, garlic powder, turmeric, black pepper and stir together for 1 more minute until everything is combined. Salt to taste. If the pan looks dry, you can add a splash of water or broth.
Serve tofu scramble with any desired base and toppings of your choice.

Nutrition

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Iced Protein Matcha Latte

July 2, 2025 by Mackenzie Burgess, RDN Leave a Comment

If you're looking for a healthy morning or afternoon pick-me-up, this iced protein matcha latte recipe is for you. It comes together in just 5 minutes and delivers creamy, subtly sweet flavor. This protein matcha ("pro-cha") is easy to customize and perfect for mornings, post-workout, or that 2pm slump.

Protein Iced Matcha Latte in glass cup with strawberries on side

Why you'll love it

If you love protein coffee (aka "proffee"), chances are you'll also love this protein matcha. I'm coining this one "pro-cha"!

Quick & Easy: This protein iced matcha latte recipe comes together in just 5 minutes-no fancy equipment required.
Protein-Packed: A scoop of your favorite protein powder turns this into a satisfying protein matcha drink that supports fullness and muscle recovery.
Creamy & Refreshing: The combo of milk, creamer, and matcha makes it silky smooth with a subtly sweet finish.

Hand holding protein matcha latte with strawberries on side of glass

Is matcha healthy?

As a registered dietitian, I'm always looking for ways to combine flavor with function-and matcha delivers just that with a perfect combo of nutrient-packed ingredients:

Rich in antioxidants: Matcha is loaded with catechins, especially EGCG, which have been linked to reduced inflammation and improved heart health.
Sustained energy without the jitters: Unlike coffee, matcha provides a gentle caffeine boost paired with L-theanine for calm alertness.
Supports metabolism and focus: Research suggests green tea compounds may help with fat oxidation and cognitive function, making it a good choice for both metabolism and mental clarity.

What ingredients do you need?

Here's what you'll need to make this iced protein matcha latte:

Hot water: Helps dissolve the matcha powder evenly. Aim for around 176°F (not boiling).
Matcha powder: Use ceremonial grade for smoother, less bitter results.
Protein powder of your choice: Vanilla or strawberry cream works great! This adds creaminess and around 10 grams of protein.
Sweetener of your choice: From monk fruit to honey, go with what you love or skip it entirely if your protein is already sweetened.
Vanilla extract (optional): Adds depth and warmth.
Milk of your choice: Oat, dairy, almond-you name it. Choose one that complements your protein flavor.
Optional creamer: Adds an extra layer of richness.
Ice: To keep everything chilled and refreshing.

How do you make this protein matcha?

Here's the step-by-step breakdown to get that frothy, café-style sip at home:

1. Whisk the matcha base
In a matcha bowl or large 16-ounce glass, add the hot water, matcha powder, protein powder, sweetener, and optional vanilla extract. Use a frother or whisk vigorously until the mixture is smooth and frothy.

2. Add milk
Pour in your milk of choice and stir well to combine.

3. Top with ice
Fill your glass to the top with ice-about 1 cup-to chill it all down.

4. Stir and sip
Give it one final stir and sip your refreshing, healthy matcha latte-perfect for mornings, workouts, or a mid-day boost.

Sprinkling rainbow sprinkles ontop of protein matcha latte

Customize it your way

Like all of my recipes, this iced protein matcha latte is completely customizable. Choose what protein powder, milk, and sweetener you want to use.

Protein of your choice: Try vanilla for a classic healthy matcha latte or go bold with something like strawberry cream or even unflavored collagen for a neutral boost.
Milk of your choice: From creamy oat to traditional dairy or almond for a nutty flavor, there's no wrong option here. I even love to top it off with a splash of birthday cake creamer! YUM.
Sweetener of your choice: Customize the sweetness with maple syrup, honey, monk fruit, or even stevia. Some protein powders are already sweetened, so taste before adding more!

Protein Iced Matcha Latte in glass cup with Chobanai coffee creamer in background

Recipe tips and tricks

Serving: Pair this with a protein-packed snack like a hard-boiled egg, a cottage cheese toast, or a slice of banana bread for a light breakfast.
Troubleshooting: If your matcha clumps, make sure the water isn't too hot and sift the matcha before whisking.
Scaling: Making for two? Just double the ingredients and divide between glasses. You can even batch the matcha base ahead and refrigerate for up to 2 days.

Iced protein matcha latte topped with rainbow sprinkles

Meal prep and storage

While best fresh, you can prep the matcha base (water + powders + extract) in a jar, shake well, and refrigerate for up to 2 days. When ready, just add milk and ice.

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Iced Protein Matcha Latte

If you're looking for a healthy matcha latte that's refreshing, energizing, and protein packed, this iced matcha latte recipe is for you. It comes together in just five minutes and delivers creamy, subtly sweet flavor with a boost of antioxidants and long-lasting energy. Whether you're a matcha newbie or a longtime lover, this protein matcha latte is easy to customize and perfect for mornings, post-workout, or that 2pm slump.

Prep Time5

Total Time5

Course: Drink Choices, High Protein Choices

Cuisine: American

Servings: drink

Calories: 147kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 teaspoon matcha powder
⅓ cup hot but not boiling water, (ideally heated to 176°F)
1-2 tablespoons protein powder of your choice, (like vanilla or strawberry cream - ~10g)
1 teaspoon sweetener of your choice, (monk fruit, honey, maple syrup, etc.)
Optional: ½ teaspoon vanilla extract or vanilla bean paste
Ice, to fill the glass
½ cup milk of your choice, (oat creamer, dairy milk, etc.)
Optional: 1 tablespoon creamer of your choice

Get Recipe Ingredients

Instructions

In a matcha bowl or glass, combine the matcha powder, hot water, protein powder, sweetener, and vanilla extract (if using). Use a handheld frother or whisk until the mixture is smooth and frothy.
Fill a 16-ounce glass with ice, then pour in the milk. Gently pour the matcha mixture over the milk. Add creamer, if using.
Stir well to combine and enjoy right away!

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for vanilla protein powder, monk fruit sweetener, and oat milk. This calculation does not include optional creamer or vanilla extract. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Try these other recipes next:

Matcha Smoothie Bowl (for matcha lovers)
Cottage Cheese Eggs (for a savory protein boost)
Sheet Pan Eggs (for your weekly meal prep)

Pesto Salmon

June 30, 2025 by Mackenzie Burgess, RDN Leave a Comment

This pesto salmon is the perfect healthy recipe for your weeknight dinner lineup. Each fillet is topped with a flavorful pistachio pesto, then baked until tender and flaky. Plus, you get to customize the pesto with your choice of oil-and you can even switch up the type of nut used in the pesto if you'd like.

pesto salmon with pasta and tomatoes on white plate

Why you'll love it

This easy salmon pesto is the kind of dish you'll want to make again and again-simple to prep, full of flavor, and packed with nutrients.

Quick and easy: Just 15 minutes of prep and 15 minutes in the oven-perfect for busy weeknights when you still want something satisfying.
Packed with flavor: Roasted pistachios, fresh basil, garlic, and Parmesan, come together in a rich, vibrant pesto that is a flavor explosion that pairs beautifully with tender, flaky salmon.
Meal prep friendly: Make a batch of the pesto ahead of time and use it throughout the week-spread it on sandwiches, stir it into pasta, or spoon over grilled veggies.
Low in carbs: This is a satisfying option for anyone looking for a low-carb, anti-inflammatory meal.

pesto salmon with pasta and tomatoes in meal prep container

Is pesto salmon healthy?

Yes, this pesto salmon is a nutritious meal that delivers both flavor and health benefits.

Salmon is rich in high-quality protein and omega-3 fatty acids (EPA and DHA), which are known for their positive effects on heart health, brain function, and potential inflammation reduction. A study published by the American Heart Association (AHA), found that regular consumption of omega-3 fatty acids, particularly from fatty fish like salmon, is linked with a reduced risk of cardiovascular disease and stroke.

This research highlights how omega-3s can improve heart health by reducing inflammation and supporting better cholesterol levels, making salmon a heart healthy choice for your diet.

Pistachios are also an excellent source of heart-healthy monounsaturated fats, along with fiber and plant-based protein, making them both nutritious and satisfying. Studies suggest that pistachios can help support healthy cholesterol levels and maintain balanced blood sugar.

pesto salmon topped with basil on baking sheet

What ingredients do you need?

Fresh basil: Gives the pesto its signature green color and fresh, herby flavor.
Pistachios: Roasted and salted for that perfect crunchy, savory twist.
Garlic: Just two cloves add a punch of flavor.
Parmesan cheese: Adds a salty, nutty richness that ties everything together.
Oil: We like using extra virgin olive oil or avocado oil for a creamy texture and a dose of healthy fats.
Lemon juice and water: For brightness and blending.

Salmon: Skin-on or skinless, your choice! We use 4-ounce portions.
Salt and pepper: A simple seasoning that lets the pesto shine.

How do you make pesto salmon?

Here's how to bring it all together, step-by-step:

Make the pistachio pesto

Shameless plug - my pistachio pesto is the BOMB! I honestly make it all the time to add to recipes like pasta salad, toast, as a dip with veggies, or the ultimate salmon topper.

In a food processor, blend fresh basil, pistachios, garlic, Parmesan, lemon juice, oil, water, salt, and pepper until smooth. This takes about 1-2 minutes. You can make the pesto ahead and store it in the fridge for up to a week.

Ingredients needed to make pistachio pesto

Food processor blending pesto ingredients

Prep the salmon

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place salmon fillets on the sheet and season lightly with salt and pepper.

Top with pesto

Spoon a generous layer of pesto over each piece of salmon. You may have leftover pesto-don't toss it! It's great on pasta, grain bowls, sandwiches or as a dip.

four pesto salmon filets on baking sheet

Bake the salmon: Bake for 12-15 minutes, or until the salmon flakes easily with a fork and reaches an internal temp of 135-140ºF for medium-well.

Can you make this pesto salmon in the air fryer?

Yes, you can absolutely make this pesto salmon in the air fryer! Simply cook the pesto-topped salmon in your air fryer basket at 400°F for 8-10 minutes, or until it flakes easily with a fork and reaches an internal temperature of 135-140ºF.

Can you make pesto salmon skewers?

Looking for a fun way to serve this recipe for a party or 4th of July grill out? These pesto salmon skewers are a colorful and heart-healthy option! Here's how to make them.

Preheat grill to medium-high heat. Thread salmon cubes onto skewers, optionally alternating with cherry tomatoes for extra color and flavor. Season with salt and pepper, and lightly brush with oil to prevent sticking.
Grill or roast for 8-12 minutes, turning once halfway through, until the salmon is cooked through and flakes easily with a fork (aiming for an internal temperature of 135-140°F).
Serve skewers on a platter and generously top with pistachio pesto just before serving.

Recipe tips and tricks

Serving ideas: Pair your pesto salmon with roasted veggies, a simple arugula salad, or cooked quinoa for a balanced plate. Bonus: that extra pistachio pesto is perfect drizzled over your sides, too!
Leftover pesto: Freeze in an ice cube tray and pop out a cube whenever you need a flavor boost for future meals.
Troubleshooting: If your salmon is overcooked and dry, try checking for doneness at 10-12 minutes next time. Ovens vary!
Scaling: Cooking for a crowd? This recipe can easily be doubled or tripled-just use a larger sheet pan or bake in batches. Batch-prep the pesto and keep it in the fridge or freezer for quick use later.

close up of salmon filets with pesto on baking sheet

Customize it your way

Like all of my other recipes, this pesto salmon is completely customizable. You get to choose the type of oil and nuts you want to use in the pesto. Here are some ideas:

Nuts of your choice: Pistachios are our go-to for their vibrant color and unique flavor, but you can also use walnuts, almonds, cashews, hazelnuts, or classic pine nuts-whatever you have on hand or love most.
Oil of your choice: We love using extra virgin olive oil for that bold, peppery flavor, but avocado oil is a great neutral option that still provides plenty of healthy fats.

Can I make it ahead of time?

Yes! The pistachio pesto can be made ahead and stored in the fridge for 5-7 days or frozen for up to 3 months. Cooked salmon can also be prepped in advance and stored in an airtight container in the fridge for 3-4 days. Reheat gently in the oven or enjoy cold on salads, grain bowls, or wraps.

close up of filet of salmon topped with pesto onto of pasta

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5 from 1 vote

Pesto Salmon

Prep Time5

Cook Time15

Total Time30

Course: Main Course

Cuisine: American, Mediterranean

Servings: servings

Calories: 409kcal

Author: Mackenzie Burgess, RDN

Equipment

Ingredients

Pesto Ingredients:

2 cups fresh basil leaves
1 cup shelled roasted and salted pistachios or nuts of your choice, (walnuts, almonds, cashews, hazelnuts, or pine nuts)
2 garlic cloves, minced (about 2 teaspoons)
½ cup shredded Parmesan cheese
½ cup oil of your choice, (extra virgin olive oil or avocado oil)
2 tablespoons lemon juice, about juice of 1 lemon
2 tablespoons water
Salt and pepper, to taste

Salmon Ingredients:

4 - 4 ounce salmon fillets, skin-on or skinless
Salt and pepper, to taste

Get Recipe Ingredients

Instructions

Pesto Instructions:

In a food processor, blend all pesto ingredients until smooth. This should take about 1-2 minutes.

Salmon Instructions:

Preheat the oven to 400°F (200°C).
Place salmon filets on a baking sheet lined with parchment paper and season with salt and pepper.
Spread a generous layer of pistachio pesto over the top of each fillet. (NOTE: You'll likely end up with leftover pesto. You can save this for another dish or freeze the extras.)
Bake for 12-15 minutes, or until the salmon flakes easily with a fork and reaches 135-140ºF (medium well).

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for the salmon with HALF of the pesto on top of it. For more nutrition information, seek a professional registered dietitian's advice.

Serving Ideas: Serve this pesto salmon over pasta, rice, or quinoa for a hearty meal. It’s also delicious flaked into a grain bowl, layered into a sandwich, or paired with roasted veggies and a simple arugula salad. Bonus: that extra pistachio pesto is perfect drizzled over your sides, too!

Salmon Skewers: If you want to make skewers, here's how. Preheat grill to medium-high heat. Thread salmon cubes onto skewers, optionally alternating with cherry tomatoes. Grill for 8–12 minutes, turning once halfway through, until the salmon is cooked through and flakes easily with a fork (aiming for an internal temperature of 135–140°F). Serve skewers on a platter and generously top with pistachio pesto just before serving.

Nutrition

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Easy and healthy pesto salmon on top of pasta

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Mason Jar Salad Recipes - 3 Easy, Customizable Ideas

June 30, 2025 by Mackenzie Burgess, RDN Leave a Comment

If you're looking for a few mason jar salad recipes that are quick, fresh, and perfect for meal prep, this one checks all the boxes. Simply layer your favorite ingredients-crisp veggies, hearty grains, lean protein, and flavorful dressing into a mason jar for a meal prep-ready, grab-and-go lunch. These mason jar salads are completely customizable too, so you can mix and match flavors so you never get bored.

What is a mason jar salad?

Mason jar salads are individually packed salads layered in jars to keep ingredients fresh, crisp, and ready to grab on the go. The key is layering: start with the dressing on the bottom, add sturdy veggies and grains next, then proteins, and finish with leafy greens and toppings. When ready to eat, just give it a shake in the jar or pour everything into a bowl and toss.

Why you'll love it

Quick and easy: No cooking required, except for cooked protein items. Everything comes together and layers up in just 10 minutes.
Meal prep friendly: These jars store beautifully in the fridge for up to 5 days-just prep a batch and grab one whenever you're ready.
Flavorful and balanced: Each jar is packed with fiber, protein, and colorful produce for a satisfying, filling, feel-good lunch.

Is this mason jar salad healthy?

As a registered dietitian, I'm all about easy meals that pack in protein, fiber, and heart-healthy fats. This mason jar salad delivers all of that and more.

Lean proteins like chicken, tuna, tofu, or beans help you stay full and support muscle recovery.
Fiber-rich veggies and fruits promote good digestion and help your immune system stay strong.
Healthy fats from avocado, nuts, or seeds keep you satisfied and support brain health. One recent study in The American Journal of Clinical Nutrition showed that including avocado in meals can improve overall nutrient absorption and cardiometabolic health.

3 different salad flavor combos in white bowls

What ingredients do you need?

Here's a quick breakdown of what you'll layer into your mason jar salad.

Dressing or sauce: Start with a flavor-packed base like balsamic vinaigrette, tahini, hummus, or salsa.
Veggies or fruit: Add crunch and color with options like cucumbers, bell peppers, or berries.
Cooked grains (optional): Quinoa, couscous, or brown rice add extra fiber and staying power.
Protein: Use store-bought or pre-cooked options like chicken, tofu, tuna, or beans to keep it easy.
Leafy greens: Spinach, kale, romaine, or mixed greens-whatever you have on hand.
Toppings (optional): Finish with cheese, seeds, olives, or avocado for texture and flavor.

Ingredients for berry goat cheese salad laid out

Ingredients for asian-inspired edamame salad laid out

How to make smoothie mason jar salads

These jars are super pretty because of all the layers! Follow this order for the best texture when storing.

1. Dressing first

Pour directly into the bottom of the jar.

2. Fruits and veggies

Hearty ones like cucumbers and bell peppers act as a barrier between dressing and the rest of the ingredients.

Mason jar with veggies on top of dressing

3. Optional grains

Cooked and cooled.

Mason jar with grains on top of veggies and dressing

4. Protein

Add your chosen source here.

Mason jar with edamame on top of grains, veggies, and dressing

5. Leafy greens

Keep them dry for max crispness.

Mason jar with leafy greens on top of edamame, grains, veggies, and dressing

6. Toppings

Nuts, seeds, cheese, and more go right on top.

Mason jar with peanut toppings added on top of everything

Screw on the lid and refrigerate upright. When you're ready to eat, just shake it up or pour into a bowl and toss.

Customize it your way

Like all of my recipes, this Mason Jar Salad is completely customizable. Choose what dressing, veggies, grains, protein, greens, and toppings you want to use.

Dressing of your choice: This is the flavor foundation. Use salsa + lime juice for a Southwest vibe, balsamic vinaigrette for something classic, or hummus thinned with lemon juice for a creamy, Mediterranean-style twist. Other great options include tahini lemon, sesame ginger, pesto, or green goddess.
Vegetables or fruit of your choice: Add color and crunch with chopped cucumbers, bell peppers, cherry tomatoes, shredded carrots, or radishes. Or go sweet and juicy with strawberries, blueberries, grapes, mango, or apples. This is a great place to get creative!
Cooked grains of your choice (optional): For extra fiber and staying power, try cooked quinoa, brown rice, farro, barley, couscous, or even whole wheat pasta. Make sure grains are fully cooled before layering into the jar.
Protein of your choice: Pack in some power with grilled chicken, chickpeas, black beans, lentils, tuna, salmon, tofu, tempeh, hard-boiled eggs, steak, or chopped turkey. This turns your salad into a complete meal.
Leafy greens of your choice: These should always be layered on top to stay crisp. Try chopped romaine, baby spinach, arugula, mixed greens, kale, or butter lettuce. If you're prepping ahead, heartier greens like kale or cabbage hold up best.
Toppings of your choice (optional): Finish it off with a little flair-think diced avocado, chopped nuts, pumpkin seeds, sliced olives, crumbled goat cheese, shredded cheddar, or shaved Parmesan. Keep toppings like nuts or seeds in a separate container if you want to maintain max crunch.

Mason jar salad flavor combos

Need inspiration? Here are a few go-to mason jar salad combos we keep coming back to.

Balsamic Berry Goat Cheese

Balsamic vinaigrette, strawberries, cucumber, farro, grilled chicken, mixed greens, goat cheese, walnuts.

Berry salad in white bowl and white napkin

Asian-Inspired Edamame

Sesame ginger dressing, cucumber, carrots, bell pepper, brown rice, edamame, spinach, peanuts, cilantro.

Asian-inspired salad in white bowl with white napkin

Southwest Quinoa

Salsa + lime juice, corn, bell pepper, quinoa, black beans, romaine, shredded cheese, avocado.

Southwest quinoa salad in bowl with white napkin

Mediterranean Chickpea

Olive oil + red wine vinegar, cucumber, onion, chickpeas, feta, olives, romaine.

Storage and meal prep tips

Store mason jar salads upright and sealed in the fridge for up to 5 days to keep everything fresh and crisp. For the best results, wait to shake or toss until just before eating. You can enjoy this straight out of the jar or dump into a bowl.

3 different mason jar salad recipes with fork in one jar.

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5 from 1 vote

Mason Jar Salad Recipes - 3 Easy, Customizable Ideas

Prep Time10

Total Time10

Course: Main Dish Choices, meal prep, Salad

Cuisine: American

Servings: salad

Calories: 461kcal

Author: Mackenzie Burgess, RDN

Ingredients

2 to 4 tablespoons dressing or sauce of your choice, (balsamic vinaigrette, tahini lemon, sesame ginger, Greek yogurt ranch, red wine vinaigrette, honey mustard, avocado lime, green goddess, hummus, lime juice, salsa, or pesto)
½ to 1 cup chopped vegetables or fruit of your choice, (cucumbers, bell peppers, cherry tomatoes, carrots, shredded cabbage, radishes, red onion, corn, avocado, roasted sweet potato, apples, strawberries, blueberries, grapes, or mango)
Optional: ½ cup cooked grains of your choice, (quinoa, brown rice, farro, couscous, barley, wild rice, bulgur, orzo, whole wheat pasta, or sorghum)
½ cup protein of your choice, (grilled chicken, chickpeas, black beans, lentils, tuna, salmon, tofu, tempeh, hard-boiled eggs, steak, chopped turkey, or edamame)
1 to 2 cups leafy greens of your choice, packed (chopped romaine, baby spinach, arugula, mixed greens, kale, butter lettuce, spring mix, little gem, baby Swiss chard, or shredded cabbage)
Optional: 2 to 4 tablespoons toppings of your choice, (diced avocado, chopped nuts, pumpkin seeds, sliced olives, crumbled feta, crumbled goat cheese, shredded cheddar cheese, shaved Parmesan, etc.)

Get Recipe Ingredients

Instructions

In a 24 to 32-ounce mason jar, layer the ingredients in the following order:
- Dressing
- Vegetables or fruit
- Optional grains
- Protein
- Leafy greens
- Optional toppings
When ready to eat, shake the jar to distribute the dressing or pour everything into a bowl and toss. Enjoy!

Notes

Flavor Combos We Love:

Balsamic Berry Goat Cheese Salad Ingredients: 2 to 3 tablespoons balsamic vinaigrette + ¼ cup sliced cucumber + ¼ cup thinly sliced red onion + ½ cup fresh strawberries or blueberries + ½ cup cooked farro + ½ cup grilled chicken pieces + 1 to 2 cups mixed greens + 2 tablespoons crumbled goat cheese + 2 tablespoons chopped walnuts
Asian-Inspired Edamame Salad Ingredients: 3 tablespoons sesame ginger dressing + ½ cup chopped cucumber + ¼ cup diced red bell pepper + ¼ cup shredded carrots + ½ cup cooked brown rice + ½ cup shelled edamame + 1 to 2 cups baby spinach + 2 tablespoons chopped peanuts + 1 tablespoon sliced green onions + 1 tablespoon chopped cilantro
Southwest Quinoa Salad Yield: 3 tablespoons salsa mixed with 1 tablespoon lime juice + ½ cup diced bell peppers + ½ cup corn + ½ cup cooked quinoa + ½ cup black beans + 1 to 2 cups chopped romaine + 2 tablespoons shredded Mexican blend cheese + ¼ diced avocado
Mediterranean Chickpea Salad Yield: 3 tablespoons red wine vinaigrette + ½ cup diced cucumber + ¼ cup diced red onion + ½ cup canned chickpeas + ¼ cup crumbled feta cheese + ¼ cup sliced kalamata olives + 1 to 2 cups chopped romaine or baby spinach

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for Balsamic Berry Goat Cheese Salad. This calculation does not include Asian-inspired edamame salad, southwest quinoa salad, or Mediterranean Chickpea Salad. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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How to Cut a Watermelon

June 26, 2025 by Mackenzie Burgess, RDN Leave a Comment

It's summer, which means it's peak watermelon season-and nothing beats a crisp, juicy bite of a freshly sliced watermelon on a hot day. Whether you're making a refreshing snack, heading to the pool, or simply looking to avoid the mess of cutting watermelon… I've got you covered! This step-by-step guide shows you exactly how to cut a watermelon into cubes, melon balls, or the latest trend: watermelon popsicles.

Is watermelon healthy?

Totally! Watermelon is a delicious fresh fruit with many health benefits.

Hydration: Living up to its name, watermelon is made up of over 90% water. This is a great food to enjoy during warmer months or after physical activity. It also provides essential electrolytes like potassium and magnesium, which help maintain fluid balance and support muscle function.
Rich in Vitamins and Minerals: A 2 cup serving of watermelon provides about 25% of your daily vitamin C needs, which helps support your immune system and collagen production. It also contains vitamins B5 and B6, which play key roles in nerve function, energy metabolism, and overall vitality.
Powerful Antioxidants: Watermelon packs in 12.7 mg of lycopene per 2-cup serving-more than any other fresh fruit or vegetable. Lycopene is the antioxidant behind watermelon's vibrant red color and has been linked to several health benefits, including reduced inflammation, less oxidative stress, and potential cancer-protective properties. Research shows it may also support heart health, blood sugar balance, and protect areas like your skin, bones, and nerves.
Heart Health: Watermelon contains a natural compound called l-citrulline, which helps relax blood vessels and improve blood flow. This can support healthy blood pressure and heart function. Some research also suggests watermelon may help with metabolism and feeling full, making it great for overall health.

Watermelon cut in half with ends cut off on cutting board

Prep tips before you cut watermelon

Before diving into slicing, here are a couple of tips to keep things clean and safe:

Rinse the watermelon: Even though you're not eating the rind, it's important to rinse the outside under running water. This helps prevent any dirt or bacteria from transferring to the flesh when you cut through the rind.
Use a stable cutting board and sharp knife: Place a damp towel or non-slip mat under your cutting board to keep it from sliding around. A large, sharp chef's knife works best-it's safer and easier than trying to muscle through with a small, dull knife.

How to cut a watermelon

1. Cut the ends off

Place the washed watermelon on a secure cutting board. Using a large, sharp chef's knife, carefully slice off both ends of the melon.

Whole watermelon on cutting board with large knife

Watermelon on cutting board with ends cut off

2. Cut in half down the middle

Stand the watermelon on one of the flat ends. Cut straight down the middle to create two halves.

Knife cutting watermelon in half on cutting board

3. Cut into fourths

Take each half and cut it in half again, lengthwise, so you have four quarters.

Half of watermelon face down being cut in half again

4. Cut off rind

Place one quarter flesh-side down. Carefully slice between the rind and the red fruit to remove the outer rind.

Knife cutting between the rind and flesh of watermelon

How to cut watermelon into cubes

Once the rind is removed, slice the watermelon flesh lengthwise into even strips, then rotate and slice crosswise to form cubes. Great for snacking, meal prep, or tossing into smoothies.

Rindless watermelon being cut lengthwise even stips

Watermelon being cut crosswise from lengthwise cuts

How to cut watermelon into slices or "popsicles"

Leave the rind on for this one! With the flesh-side down, start by cutting the quarter section lengthwise into 1- to 2-inch wide strips. If you want typical triangle slices, stop here. If you want to take it a step further and make watermelon "popsicles", rotate the sliced quarter and cut again perpendicular to your first cuts, creating rectangular pieces about 2x2 inches. Each piece will look like a mini popsicle, with the rind acting as a natural handle-perfect for snacking by the pool or serving at summer gatherings.

Half of watermelon being cut lengthwise in to even 1-2 inch strips, with rind.

Cutting perpendicular to lengthwise cuts, forming 2x2 rectangular pieces

How to cut watermelon into melon balls

Use a melon baller to scoop round balls from the halved or quartered watermelon. This is a fun presentation for kids, fruit salad, or party platters. Don't have a melon baller? A ½ tablespoon measuring spoon works as a great alternative!

Scooping watermelon balls with ½ tablespoon

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Healthy Potato Salad

June 25, 2025 by Mackenzie Burgess, RDN Leave a Comment

This Healthy Potato Salad is a fresh, lighter take on the classic. Made with pantry-friendly canned potatoes and tossed in a creamy, tangy Greek yogurt dressing, it's an easy side dish that doesn't skimp on flavor. Like all of my recipes, this potato salad is completely customizable-mix up the seasonings or swap the nuts to make it your own!

Healthy potato salad in white bowl topped with green onion and pistachios

Why you'll love it

Quick & easy: No need to boil or peel potatoes-canned potatoes save time without sacrificing flavor.
Lightened-up: A combo of non-fat Greek yogurt and low-fat mayo keeps things creamy without being too heavy.
Customizable crunch: From crisp celery to crunchy pistachios, you can mix and match for the perfect bite.

What is healthy potato salad?

This healthy potato salad is a lighter take on traditional potato salad-still creamy and comforting, but made with better-for-you ingredients. Instead of a heavy, mayo-based dressing, it's tossed in a tangy mix of non-fat Greek yogurt, fresh lemon juice, and just a touch of low-fat mayo for balance. You still get all the flavor and texture you love, with simple swaps that make it more nourishing and feel-good. Bonus: toppings like green onions and pistachios add crunch, color and a little extra flair.

Healthy potato salad in white bowl, red plaid napkin and gold serving spoons

Is this healthy potato salad healthy?

As a registered dietitian, I love building recipes that are both satisfying and nutritious. This Healthy Potato Salad delivers just that with a perfect combo of nutrient-packed ingredients:

Greek yogurt provides lean protein and probiotics to support gut health and keep you feeling full. Plus, it's lower in saturated fat compared to traditional mayonnaise-based dressings
Canned potatoes and celery provide fiber, potassium, and vitamin C-important nutrients that support hydration, digestion, and heart health. Research shows that when potatoes are cooked and then cooled, they form a resistant starch-a type of fiber that feeds good gut bacteria and supports blood sugar control.
Roasted pistachios offer healthy fats,antioxidants, and plant protein, which may help boost satiety and blood sugar regulation.

What ingredients do you need?

Canned whole potatoes - Look for unsalted, whole canned potatoes. You'll find these in the canned vegetable aisle. Drain and rinse before using.
Celery - Fresh celery adds a crisp texture and a mild, peppery crunch. Choose firm, pale green stalks.
Plain Greek yogurt - Use non-fat for a lighter option. Check the label to make sure it's unsweetened and unflavored.
Low-fat mayonnaise - Balances out the yogurt with a touch of richness.
Lemon - You'll need both the zest and juice. Choose lemons that feel heavy for their size for the juiciest fruit.
Seasonings of your choice - You can use a mix of paprika, garlic powder, salt, and black pepper-or go bold with mustard powder or dill.
Green onions - Adds freshness and color. Look for bright green tops with no wilt.
Roasted pistachios - These add a salty crunch. Use shelled pistachios, and roughly chop before topping.

Healthy potato salad in white bowl, navy blue place mat and gold serving spoons

How do you make healthy potato salad?

Prep the base
Cut the canned potatoes into bite-sized chunks and place in a large bowl with the sliced celery.
Make the dressing
In a separate bowl, whisk together the Greek yogurt, low-fat mayonnaise, lemon zest and juice, and seasonings of your choice.
Toss and chill
Gently fold the dressing into the potatoes and celery until evenly coated. Chill for at least 30 minutes if you have the time-it helps the flavors blend beautifully. For even more resistant starch (which supports gut health and blood sugar), refrigerate for several hours or overnight.
Top and serve
Just before serving, sprinkle the salad with green onions and chopped pistachios for added crunch and freshness.

Customize it your way

Like all of my recipes, this Healthy Potato Salad is completely customizable. Choose what seasonings and garnishes you want to use.

Seasonings of your choice: Use the suggested blend or add your own favorites like dill, onion powder, mustard powder, or even a pinch of cayenne for heat.
Nut of your choice: Pistachios add great crunch and color, but feel free to swap in almonds, walnuts, or sunflower seeds for different texture or flavor.

Healthy potato salad topped with pistachios and green onion in white bowl

Recipe tips and tricks

Serving: Serve chilled for the best texture and flavor. This is the best healthy potato salad for BBQs, picnics, or any summer gatherings-perfect alongside grilled meats or plant-based proteins.
Troubleshooting: If it looks a little dry, add in an extra spoonful of Greek yogurt or a splash of lemon juice. Be gentle when folding to avoid breaking up the potatoes.
Scaling: Halve the recipe for a smaller crowd. Double it for a BBQ or potluck-just add garnishes right before serving for the best texture.

Meal prep and storage

Store leftovers in an airtight container in the fridge for up to 4 days. Stir before serving and add a fresh sprinkle of pistachios if prepping in advance to keep the texture crisp.

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Healthy Potato Salad

This Healthy Potato Salad is a fresh, lighter take on the classic. Made with pantry-friendly canned potatoes and tossed in a creamy, tangy Greek yogurt dressing, it's an easy side dish that doesn't skimp on flavor. Like all of my recipes, this potato salad is completely customizable--mix up the seasonings or swap the nuts to make it your own!

Prep Time10

Chill Time30

Course: Appetizer & Side Dish Choices

Cuisine: American

Servings: servings

Calories: 114kcal

Author: Mackenzie Burgess, RDN

Ingredients

2 15-ounce cans whole potatoes, drained and rinsed (4 heaping cups)
1 cup celery, sliced
½ cup non-fat plain Greek yogurt
¼ cup low-fat mayonnaise
Zest and juice of ½ lemon
1 tablespoon seasonings of your choice, (I love to do a mixture of 1 teaspoon paprika, ½ teaspoon kosher salt, ½ teaspoon black pepper, and ½ teaspoon garlic powder - but feel free to mix it up however you see fit!)
¼ cup green onions, thinly sliced
¼ cup pistachios or roasted nuts of your choice, roughly chopped (for topping)

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Instructions

Cut canned potatoes into bite-sized chunks and place in a large bowl along with celery.
In a separate bowl, whisk together the mayonnaise, Greek yogurt, lemon zest and juice, paprika, salt, pepper
Fold the dressing into the potatoes and chill for at least 30 minutes if time allows.
Just before serving, sprinkle generously with green onions and chopped pistachios.

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for pistachios, paprika, salt, pepper, and garlic powder. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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4th of July Mocktail — DIY Electrolyte Drink

June 25, 2025 by Mackenzie Burgess, RDN Leave a Comment

This vibrant blueberry electrolyte cooler is the ultimate refreshing sip when you're looking to hydrate with more flavor. It's the perfect festive mocktail to make for the 4th of July too! And the best part? You can make this DIY electrolyte drink in under 5 minutes.

DIY electrolyte drink with blueberries and straw

Why you'll love it

Naturally hydrating: Coconut water delivers potassium and magnesium, making this a natural electrolyte drink perfect for post-workout rehydration.
Packed with antioxidants: Pomegranate juice and blueberries bring rich, fruity flavor and a mega dose of polyphenols.
Quick and easy: All you need is one glass and five minutes of your time.
Beautifully vibrant: It looks as good as it tastes-perfect for snapping a pic or serving to friends.

The ideal 4th of July mocktail

This drink has red, white, and blue layers-making it the perfect non-alcoholic option for the 4th of July! Just add in a festive straw and you have the best party drink. If you don't want to make individual drinks, you can also make a larger pitcher by multiplying the recipe by 4 or 8 servings.

DIY electrolyte drink with blueberries, lime wedge and star straw

Is it healthy?

Absolutely! This colorful mocktail is loaded with nutrients that support hydration, immune function, and recovery:

Coconut water is a low-calorie beverage that naturally contains electrolytes like potassium, magnesium, and sodium. Each brand may vary but one cup of coconut water generally contains 470 mg of potassium which is 10% of the daily recommended intake, and 19 mg of magnesium, which is about 5% of the daily value for adults. It's what makes this a low sugar electrolyte drink without the added syrups found in many store-brought options.
Pomegranate juice is rich in antioxidants, specifically polyphenols like punicalagins, which may help reduce inflammation and support heart health. Research shows drinking pomegranate juice regularly can help lower blood pressure, which is great news for your heart. The biggest benefits were seen in the first two months, especially when people drank around a cup or less each day.
Blueberries are known for their anti-inflammatory and antioxidant benefits

Together, these ingredients make this delicious DIY electrolyte drink a refreshing and effective homemade sports drink that's as good for your body as it is for your taste buds.

DIY electrolyte cooler with blueberries and star straw

Ingredients you'll need

Here's what you'll need to whip up this homemade sports drink:

Coconut water: Choose one with no added sugars. This serves as the hydrating base.
Pomegranate juice: I always love using POM's 100% pomegranate juice.
Fresh lime juice: Adds citrus brightness and a vitamin C boost.
Blueberries: Both fresh and frozen work. Frozen will chill your drink and slowly infuse it with flavor.

How to make pomegranate blueberry electrolyte cooler

This DIY electrolyte drink is as easy as it gets:

Step 1: Pour your base

Add coconut water, pomegranate juice, and lime juice to a tall glass.

Pouring pomegranate juice in glass with ice — Screenshot

Pouring coconut water into glass with pomegranate juice and ice — Screenshot

Step 2: Add berries and ice

Drop in your blueberries and ice. Frozen berries are especially great because they act like little fruit ice cubes.

Pouring blueberries on top of drink — Screenshot

Step 3: Stir and sip

Stir everything together and enjoy right away.

Hand holding diy electrolyte drink with straw — Screenshot

Recipe tips and tricks

Serving Suggestions: This cooler is perfect as a post-workout drink, summer sipper, or mocktail at your next backyard hangout. You can also pair it with a light snack like a protein bar, fruit, or whole-grain crackers for balance.
Troubleshooting: Using frozen blueberries? They may clump together-give the drink a good stir or lightly mash to help them disperse evenly.
Scaling: Making this for a group? Scale up the recipe to fill a pitcher-just multiply the ingredients by 4 or more. Store in the fridge and add ice right before serving.

Customize it your way

Like all of my recipes, this one is completely customizable. You get to make it your own:

Juice of your choice: Not a pomegranate fan? Try tart cherry juice, cranberry juice, or even a splash of orange juice for a sweeter twist.
Feel free to add sweetener: Want it sweeter? A touch of honey, agave, or maple syrup works beautifully.

Can I make it ahead of time?

Yes! Simply mix the coconut water, juice, and lime in advance and store in a mason jar in the fridge. Add berries and ice when you're ready to drink. It's a great option to pack for work or after a workout-and even better, this DIY electrolyte drink stays fresh and flavorful for hours.

DIY electrolyte cooler with blueberries, lime wedge and star straw

Can I keep leftovers?

If you don't finish your cooler all the way, you can leave it in the fridge for up to 1 day. Just note that the blueberries may soften the longer it sits.

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DIY Electrolyte Cooler

Prep Time5

Total Time5

Course: Drink Choices

Cuisine: American

Servings: serving

Calories: 109kcal

Author: Mackenzie Burgess, RDN

Ingredients

½ cup pomegranate or juice of your choice, (tart cherry juice, cranberry juice, or watermelon juice)
½ cup coconut water
2 tablespoons fresh lime juice, (about 1 small lime)
2 tablespoons fresh or frozen blueberries
Ice, as needed

Get Recipe Ingredients

Instructions

Add the pomegranate juice or juice of your choice, coconut water, lime juice, blueberries, and ice to a glass. Stir and enjoy!

Notes

Nutrition Note: This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. This calculation is for pomegranate juice. For more nutrition information, seek a professional registered dietitian's advice.

Nutrition

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Naan Pizza with Caramelized Dates, Goat Cheese, and Sausage

June 23, 2025 by Mackenzie Burgess, RDN Leave a Comment

This Caramelized Date, Goat Cheese, and Sausage Naan Pizza has everything you love in a gourmet pizza: a crisp naan base, creamy goat cheese, sweet caramelized shallots, garlic, and Medjool dates, and a fresh peppery arugula finish. This recipe comes together in 30 minutes and is perfect to serve at your next dinner party or patio dinner. Plus, you get to customize it by using any sausage of your choice for the protein.

Naan Pizza with Medjool Dates, Goat Cheese, and Sausage

(Disclosure: This post has been sponsored by Natural Delights. All opinions are my own; I never feature a brand that I don't love!)

Why you'll love it

Savory + sweet perfection: Creamy goat cheese and your favorite sausage pair beautifully with sweet Medjool dates and honey.
Quick and easy: This easy naan pizza recipe is ready in just 30-minutes, and requires minimal prep with no fancy dough-making.
Elevated but accessible: It's fancy enough to impress but uses simple, pantry ingredients like Medjool dates, pistachios, and naan.
Perfect for entertaining: This pizza is stunning and always a hit-perfect for sharing with friends and fam!

Is it healthy?

While pizza might not scream "health food," this naan pizza brings a surprisingly balanced nutrition profile to the table.

Medjool dates can support our health in a number of different ways. They're a natural source of fiber, which can help support gut health, regular digestion, and regular blood sugar levels. Plus, they're rich in essential nutrients like potassium and magnesium, making them a smart choice for heart health, pregnancy nutrition, and overall wellness.
Arugula adds a fresh dose of greens, vitamin K, and calcium.
Pistachios add plant-based protein and healthy fats that support blood sugar control and heart health. Recent research also suggests that pistachios support brain function and gut health, making them a nutrient powerhouse!
Goat cheese brings creamy, tangy richness to the pizza, and it also gives it a boost of protein and calcium.

So in short, yes. Pizza can totally be part of a balanced lifestyle. As a registered dietitian, I would always recommend pairing this with a big salad or roasted veggies to add even more fiber into your meal.

Naan pizzas on wood serving board and medjool dates package

What are Medjool dates? Are they healthy?

Medjool dates have been super popular, especially with Tiktok-viral recipes like Date "Snickers", Date Bark and Date "Sushi".

Many people don't know this but Medjool dates are actually considered a fresh fruit, not a dried fruit. Since they're a fruit, all their sugars are naturally occurring, meaning there are no added sugars. They're also a source of potassium, iron, and satiating fiber. Overall, they have 16 essential vitamins and minerals!

When it comes to picking out Medjool dates, I always like to buy a pack of Natural Delights Medjool dates online or at my local grocery store. I'm using Medjool dates for this recipe because they tend to have a sweeter and softer texture that pairs perfectly with the sausage, goat cheese, and crunchy elements like the pistachios.

Whole medjool dates and sliced medjool dates in white bowls

Naan pizza on wood serving board with medjool dates package

What ingredients do you need?

Here's everything you'll need to make your caramelized date naan pizza:

Naan bread: A soft, chewy flatbread usually found in the bakery or deli section-plain, whole wheat, or garlic varieties all work. If you can't find naan bread, you could swap it for a plain frozen pizza crust or pita bread.
Goat cheese: Creamy and tangy, goat cheese spreads easily when softened and adds richness to every bite.
Shredded mozzarella cheese: For that classic, melty cheese pull-whole milk mozzarella melts like a dream.
Italian sausage: Use cooked and crumbled sausage-mild or spicy, whatever you prefer. Plant-based alternatives work great too!
Olive oil: Just a tablespoon to help caramelize everything.
Shallot: Shallots are similar to onions but sweeter and milder. Feel free to swap 1 shallot for ½ small yellow onion if you'd like.
Garlic: Adds bold flavor, we're slicing thin to avoid burning it while cooking.
Natural Delights Medjool Dates: Soft, rich, and naturally sweet-find them in the fresh produce section.
Fresh arugula: A peppery leafy green that adds a pop of freshness right before serving.
Honey: A light drizzle at the end adds the perfect sweet finish. If the dates are sweet enough for you, feel free to omit the honey.
Chopped pistachios: If you have time, we always recommend roasting the pistachios before chopping to bring out this ultra nutty flavor. You can also buy pistachios that are pre-roasted.
Flakey sea salt: Just a pinch of finishing salt really brings out all the flavor profiles-both sweet and savory!

Ingredients to make naan pizza laid out and medjool dates packaging

How do you make this caramelized date naan pizza?

Step 1: Preheat your oven

Preheat the oven to 400ºF. Line a baking sheet with parchment paper for easy cleanup.

Step 2: Caramelize the aromatics

In a skillet over medium heat, warm the olive oil. Sauté the shallots and garlic until softened and fragrant (about 2-3 minutes). Add the sliced Medjool dates and cook for another 3-4 minutes, stirring often, until caramelized and glossy. Set aside.

Step 3: Build the base

Lay the naan flat on your prepared baking sheet. Spread each with a layer of softened goat cheese. Then top with mozzarella, cooked sausage, and that delicious caramelized shallot-garlic-date mixture.

Goat cheese spread over naan pizzas on baking sheet

Naan pizzas with goat cheese and cooked sausage

Step 4: Bake it

Once assembled, pop your naan pizza in the oven at 400°F for 12-15 minutes. You'll know they're ready when the cheese is bubbly and the edges are golden brown.

Step 5: Top and serve

As soon as they're out of the oven, top with fresh arugula, drizzle with honey, and sprinkle with pistachios and flakey salt. Slice it up and serve warm!

Naan pizzas with arugula added on baking sheet

Can I cook this naan pizza in the air fryer?

Yes! To cook in the air fryer, assemble the naan pizzas as directed. Carefully add to a large air fryer basket and air fry at 350ºF for 6-8 minutes, or until the naan is crisp on the edges. You may need to cook one at a time if you don't have stackable racks for the air fryer. Once it's cooked, finish with toppings and enjoy!

Recipe tips and tricks

Serving: Slice into halves or quarters and serve warm as a main dish with a side salad, or cut smaller for an easy appetizer or party flatbread.
Troubleshooting: If your goat cheese is hard to spread, warm it in the microwave for 10-15 seconds.
Scaling: You can easily double the recipe for a crowd by using 2 sheet pans and assembling 4 naan pizzas at once. You can also prep the caramelized date mixture and sausage ahead to save time.

Naan pizzas with arugula and honey drizzle on wood serving board

Naan pizzas with arugula and honey drizzle on wood serving board and medjool date packaging

Customize it your way

This naan pizza is your canvas. You get to choose what sausage you want to use to make it your own.

Sausage of your choice: Any sausage you like will work here! Whether it's Italian pork sausage, sliced chicken sausage, plant-based crumbles, apple chicken sausage, or turkey sausage. Pick what fits your taste preference and lifestyle!

You could also customize it further by adding crushed red pepper for extra heat, roasted red peppers for extra veggies, or swap arugula for chopped spinach on top.

Close up of cooked sausage and other toppings on naan pizza

Can I make it ahead of time?

Absolutely! You can prep the caramelized date mixture and cook the sausage (if it's not already cooked) up to 1 day in advance. Just store everything in the fridge and assemble the naan pizzas fresh when you're ready to bake. Easy and stress free!

How to store and reheat this naan pizza

If you're serving a crowd, we highly doubt you'll have any extras. 😉 Buuut if you do, you can store leftovers in an airtight container in the fridge for up to 3 days!

Reheat in a 375°F oven for 5-7 minutes to bring back the crispiness. If you're in a hurry, a quick 30 second zap in the microwave works too, though the crust won't be as crisp.

You can also enjoy it cold straight from the fridge-trust us, it's tried and true!

Naan pizzas with arugula and honey drizzle on wood serving board and pizza cutter

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Naan Pizza with Caramelized Dates, Goat Cheese, and Sausage

Prep Time10

Cook Time20

Total Time30

Course: Appetizer & Side Dish Choices, Main Course

Cuisine: American

Servings: servings (½ naan per serving)

Calories: 622kcal

Author: Mackenzie Burgess, RDN

Ingredients

1 tablespoon extra virgin olive oil
1 large shallot, thinly sliced (about 1 cup)
6 garlic cloves, thinly sliced
4 Natural Delights Whole Medjool Dates, pitted and sliced (about 1 cup)
2 large pieces of naan bread, (8.8 ounce package)
4 ounce goat cheese log, softened (let sit at room temp for 10 minutes or microwave for 10 seconds)
½ cup shredded mozzarella cheese
1 cup cooked sausage of your choice, (about 6 ounces-Italian pork sausage, sliced chicken sausage, plant-based sausage crumbles, sliced apple chicken sausage, or turkey sausage)
1 cup fresh arugula
2 teaspoons honey
¼ cup roasted and shelled pistachios, roughly chopped
Flakey sea salt, to taste

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Instructions

Preheat the oven to 400ºF. Line a large (~18x13") baking sheet with parchment paper.
In a skillet over medium heat, warm 1 tablespoon of olive oil. Add the shallot and garlic and cook for 4-5 minutes, stirring occasionally, until softened. Add the sliced Medjool dates and continue cooking for another 2-3 minutes, stirring frequently, until everything is golden and caramelized. Remove from heat.
If using raw sausage (such as ground pork sausage), cook it in the same skillet after removing the date mixture. Cook until fully browned and no longer pink, breaking it into crumbles as it cooks.
Place the naan on the prepared baking sheet. Spread softened goat cheese evenly over each piece, then sprinkle with half of the mozzarella (¼ cup) amongst both naans. Add the crumbled cooked sausage, followed by the caramelized shallot, garlic, and date mixture. Finish with the remaining mozzarella on top.
Bake for about 10 minutes, or until the edges of the naan are golden brown.
Let the pizzas rest on the pan for 3 minutes after baking. Then top evenly with arugula, honey, chopped pistachios, and a sprinkle of flakey sea salt. Slice into triangle pieces and enjoy warm!
Store any leftover pizza in an airtight container in the fridge for up to 4 days.

Nutrition

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Fiber-Packed Crispy Mediterranean Grain Bowl

June 16, 2025 by Mackenzie Burgess, RDN Leave a Comment

This fiber-packed Mediterranean grain bowl is fresh, flavorful, and perfect for meal prep. With quinoa, crispy chickpeas, and your choice of protein-like chicken, tofu, or salmon-it's a satisfying lunch that keeps you full and energized.

Four Mediterranean Grain Bowls in meal prep containers

Why you'll love it

Meal prep magic: This recipe makes four bowls that store beautifully in the fridge-perfect for busy weekdays when you want something nourishing and ready to go.
Crispy + creamy: Between the crunchy chickpeas, cool cucumbers, and creamy tahini dressing, this bowl hits all the texture goals.
Totally customizable: Pick your protein, swap your grains, and make it dairy-free or vegan with easy tweaks.

Mediterranean Grain Bowl in meal prep container

Spoon in Mediterranean Grain Bowl with dressing and lemon

What is a Mediterranean grain bowl?

A Mediterranean grain bowl combines classic Mediterranean-inspired ingredients-like lentils, cucumbers, tomatoes, feta, and tahini-with a hearty grain base such as quinoa. It's a nutrient-packed, vibrant dish that works great for lunch, dinner, or meal prep.

Is this Mediterranean grain bowl healthy?

As a registered dietitian, I always look for meals that are balanced, satisfying, and loaded with whole foods. This Mediterranean grain bowl delivers just that with a perfect combo of nutrient-packed ingredients:

Fiber-rich lentils and quinoa: A duo that supports digestion and heart health while keeping you full longer. Research shows that higher fiber intake is linked to reduced risk of chronic diseases like type 2 diabetes and cardiovascular disease.
Veggie variety: Cucumbers, tomatoes, and red onion add antioxidants, hydration, and flavor.
Healthy fats: Olive oil and tahini bring in anti-inflammatory fats that are central to the Mediterranean diet, which has been associated with lower risk of chronic disease.

Layers of Mediterranean Grain Bowl in glass container

Four Mediterranean Grain Bowl topped with dressing and lemon

What ingredients do you need?

Here's everything you'll need to build these bowls:

Base ingredients:

Quinoa - Cooked and fluffy, it's the perfect protein-rich grain.
Lentils - Canned and rinsed for ease, they add fiber and heartiness.
Cucumber - For a hydrating, refreshing crunch.
Cherry tomatoes - Sweet and juicy flavor bursts in every bite.
Red onion - Diced fine for a little zing.
Protein of your choice - Chicken, tofu, steak, tempeh, or salmon all work here!
Feta - Adds a creamy, salty contrast.
Crispy chickpeas - Grab your favorite brand (we love Biena) or roast your own.

Tahini dressing:

Tahini
Lemon juice
Water
Olive oil
Garlic powder
Onion powder
Cumin
Salt and pepper

Ingredients for Mediterranean Grain Bowl in separate white bowls

How do you make a Mediterranean grain bowl?

This bowl couldn't be easier to throw together:

Step 1: Cook your quinoa.
You'll need about 2 cups of cooked quinoa, so prep that first or use leftovers if you have them.

Step 2: Whisk up the dressing.
In a small bowl, whisk tahini, water, lemon juice, olive oil, and spices until smooth. If it's too thick, add a splash more water.

Step 3: Assemble your bowls.
Distribute the quinoa, lentils, veggies, protein, feta, and chickpeas among 4 bowls. Don't forget to tuck a lemon wedge into each one!

Step 4: Drizzle with dressing.
Add about 2 tablespoons of tahini dressing per bowl, or adjust to taste.

Step 5: Store or serve.
If meal prepping, keep the crispy chickpeas separate until just before eating so they stay crunchy. Store everything in airtight containers in the fridge for up to 5 days.

Grains and veggies in four meal prep containers

Beyond chicken pieces added to four meal prep containers

Customize it your way

Like all of my recipes, this fiber-packed Mediterranean grain bowl is completely customizable. Choose what grains and protein you want to use.

Grains of your choice: I typically use quinoa, but feel free to use farro, couscous, brown rice, or even cauliflower rice for a low-carb option.
Protein of your choice: Whether you're feeling grilled chicken, pan-seared salmon, or crispy tofu, any protein works here. For a plant-based option, lentils and chickpeas already bring solid protein power. I often like to use Beyond's new Chicken pieces here (as pictured!)

Four Mediterranean Grain Bowls with beyond chicken pieces package

Recipe tips and tricks

Serving: This bowl is super satisfying on its own, but you could pair it with a warm pita or side of hummus for extra flavor.
Troubleshooting: Dressing too thick? Just whisk in a splash more water or lemon juice until you hit that drizzle-able consistency.
Scaling: The recipe makes 4 bowls, but you can easily double the ingredients for a big batch lunch prep or family dinner.

Mediterranean Grain Bowl with quinoa, lentils, and veggies

Meal prep and storage

Make these bowls up to 5 days in advance and store in airtight containers. Keep dressing and crispy chickpeas separate until serving for best texture. Add your lemon wedge fresh before eating for that bright, zesty lift.

Mediterranean Grain Bowls in air tight meal prep containers

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Overhead view of four Mediterranean Grain Bowls topped with dressing and lemon

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Fiber-Packed Crispy Mediterranean Grain Bowl

Prep Time10

Cook Time20

Course: bowl, Main Dish Choices, meal prep

Cuisine: Mediterranean

Servings: servings

Calories: 564kcal

Author: Mackenzie Burgess, RDN

Ingredients

Bowl Ingredients:

2 cups cooked grains of your choice, (quinoa, rice, couscous, farro, or cauliflower rice)
1 - 15- ounce can lentils, drained and rinsed (about 1 ½ cups)
1 cup cucumber, diced
1 cup cherry tomatoes, sliced in half
¼ cup red onion, finely diced
1 cup cooked protein of your choice, (chicken, steak, plant-based chicken, tofu, tempeh, or salmon)
½ cup crumbled feta
½ cup crispy chickpeas, (I usually grab Biena)
4 lemon wedges

Tahini Dressing Ingredients:

¼ cup tahini
3 tablespoons water
3 tablespoons lemon juice
2 tablespoons olive oil
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon cumin
¼ teaspoon salt & pepper

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Instructions

Instructions:

Divide all bowl ingredients evenly among 4 bowls or airtight meal prep containers-see distribution note below. If prepping ahead, store the crispy chickpeas separately to maintain their crunch.
In a bowl, whisk together all tahini dressing ingredients until smooth. Drizzle evenly over each bowl.
Store bowls in the fridge for up to 5 days.

Distribution Instructions: You can eyeball the portions, or follow this breakdown per bowl:

½ cup cooked quinoa
¼ cup diced cucumber
¼ cup sliced cherry tomatoes
2 tablespoons diced red onion
½ cup protein of your choice
2 tablespoons crumbled feta
¼ cup crispy chickpeas
2 tablespoons tahini dressing
1 lemon wedge

Nutrition

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Lemon Cookie Kefir Protein Ice Cream — Ninja Creami Recipe

June 14, 2025 by Mackenzie Burgess, RDN Leave a Comment

This Lemon Cookie Lifeway Kefir Protein Ice Cream is the ultimate summertime Ninja Creami recipe. It's bright, just the right amount of sweet, and has 15 grams of protein per serving! The secret ingredient is lemon kefir which gives the pint a probiotic punch. Plus, you get to choose any protein powder and cookies of your choice.

Lemon Cookie Kefir Protein Ice Cream with Lifeway Kefir bottle and fresh lemon

(Disclosure: This post has been sponsored by Lifeway. All opinions are my own; I never feature a brand that I don't love!)

Why you'll love it

If lemon desserts are your jam, this one's going to be on repeat for you. Here's why we can't get enough of it.

Creamy and probiotic-rich - The kefir and farmer cheese bring a super tangy creaminess to the base that's smooth and satisfying.
Bright lemon flavor - Between the lemon zest and juice, this pint is refreshingly citrusy without being overly tart.
Protein-packed - With the help of vanilla protein powder, kefir, and Greek yogurt, this ice cream is satisfying and packed with protein.

Lemon Cookie Kefir Protein Ice Cream with fresh lemon and spoon

Is this lemon kefir protein ice cream healthy?

Yes! This version of ice cream skips the heavy cream and refined sugar in favor of a high-protein base made with kefir. As a dietitian, I can't get enough kefir! And Lifeway Kefir is known for being rich in probiotics, which support gut health and digestion. According to a 2025 study published in Nutrients, consuming kefir may help improve overall gut microbiota diversity. Each cup of kefir also contains 10 grams of protein.

Each cup of kefir adds 10 grams of protein on its own-plus you've got the added boost from protein powder and Greek yogurt. Together, they create a satisfying base that helps stabilize blood sugar and keeps you feeling full. Each serving delivers an impressive 15 grams of protein!

What ingredients do you need?

Here's what you'll need to make this lemon cookie ice cream:

Lifeway Whole Milk Lemon Kefir - This gives the base its tart creaminess and probiotic benefits.
Vanilla protein powder - Adds sweetness and a protein boost.
Lifeway Farmer Cheese - A probiotic cheese that gives the pint a more cheesecake-like feel.
Plain Greek yogurt - Adds extra creaminess and protein.
Sweetener - Honey, maple syrup, a Medjool date, or a zero-calorie option like monk fruit work great.
Lemon - Fresh lemon juice and zest really brightens the whole pint.
Pinch of salt - Enhances all the other flavors.
Cookies - Choose your favorite: Lemon Oreos, shortbread, vanilla wafers, or graham crackers.

Ingredients to make Lemon Cookie Kefir Protein Ice Cream

What is Kefir?

Kefir is a cultured, fermented milk drink that's packed with probiotics. Lifeway Kefir is my go-to brand because it's ultra creamy, widely available, and comes in fun flavors like lemon, which works perfectly in this ice cream. Plus, their kefir contains up to 12 strains of live and active cultures!

What is Farmer Cheese?

Lifeway's Farmer Cheese is a cultured soft cheese with a mild flavor similar to cottage cheese and a spreadable texture like cream cheese. It delivers 15 grams of complete protein per 4 ounce serving. Plus, it's made with 12 live and active cultures for an extra probiotic punch.

Lemon Cookie Kefir Protein Ice Cream with Lifeway Kefir bottle and Farmer cheese

Here's how to get the best creamy, dreamy texture every time:

1. Blend the base:

Add all ingredients (except mix-ins) to a blender and blend until smooth. If you're using mostly liquid ingredients, you can mix everything straight in the Ninja Creami pint using a fork or milk frother.

Ninja creami pint with kefir bottle and fresh lemon

2. Freeze:

Pour the mixture into your Ninja Creami pint and place it on a level surface in your freezer. Freeze for at least 24 hours, until solid.

Frozen ninja creami pint and fresh lemon

3. First spin:

After freezing, process the pint using the "Lite Ice Cream" setting. The texture might look crumbly like fluffy snow-don't panic, that's totally normal!

Spinning ninja creami pint in ninja creami

4. Add mix-ins and re-spin:

Scrape down the sides with a spoon or knife. Create a small hole in the center down to the bottom, add your crushed cookies and 1 tablespoon of the liquid you used in your base (like kefir or milk). Use the "Mix-In" setting to re-spin for that signature smooth Creami texture.

Ninja creami pint after spinning with cookies in middle and fresh lemon in background

5. Enjoy or store:

Scoop and serve immediately! If you have leftovers, level off the top and freeze again. You can re-spin up to 3 times-but I often just let it sit out for 20-25 minutes or microwave for 10-15 seconds to soften.

Upclose of final Lemon Cookie Kefir Protein Ice Cream with spoon

Can I make it with plain kefir?

Yes! If you can't find Lifeway's lemon-flavored kefir, don't worry-you can still make it with their plain kefir. Here's what ingredients you'll use:

1 cup plain whole milk kefir
2 tablespoons vanilla protein powder
2 teaspoons vanilla Jell-O powder
Zest and juice of ½ a small lemon (about 1 tablespoon juice)
1 teaspoon sweetener of your choice (monk fruit, honey, maple syrup, 1 Medjool date, or a zero-calorie option)
¼ teaspoon lemon extract
Pinch of salt

Follow the same steps as in the original recipe-just swap out these ingredients. Just note, this version makes a bit more of a subtle, sorbet-like lemon flavored pint.

Recipe tips and tricks

Serving tips: Want to level it up? Serve in a cone or dish and top with extra cookie crumbles, a drizzle of melted chocolate, or even a dollop of whipped cream.
Troubleshooting: Still crumbly after re-spinning? Add another splash of kefir and spin again, or just let the pint sit at room temp for 5-10 minutes to soften.
Scaling: Make a double or triple batch of the base and freeze it in multiple pints. Future you will thank you. 😉

Can I make this in a Ninja Creami Deluxe?

Absolutely! If you're using a Ninja Creami Deluxe, you'll just want to scale up slightly to match the larger pint size. Here's how:

1½ cups milk of your choice
1½ scoops vanilla protein powder
¾ teaspoon vanilla bean paste
Pinch of salt
Up to ⅓ cup crushed Oreos (or cookies of your choice)
1½ tablespoons milk for the re-spin

Follow the exact same steps: mix, freeze, spin, add your mix-ins, and re-spin for a creamy treat. You can also double the mix to make two standard pints if you're meal-prepping for the week.

Final Lemon Cookie Kefir Protein Ice Cream with spoon and fresh lemon

Customize it your way

Like all our recipes here at Cheerful Choices, this recipe is totally flexible. Here are a few ways you can customize.

Vanilla protein powder of your choice: Feel free to use any that fit your dietary preferences-whey, plant-based, collagen, or a blend. There are even lemon-flavored protein powders out there if you want to double down on that citrus flavor!
Sweetener of your choice: Use what fits your lifestyle best-monk fruit, allulose, stevia, honey, maple syrup, or even a soft Medjool date.
Cookies of your choice: Lemon Oreos are a classic pick, but shortbread cookies, vanilla wafers, or graham crackers also work great-or even a gluten-free cookie if needed.

Can you make it ahead of time?

Yes! You can totally prep the base in advance. Mix your ingredients, pour into pints, and freeze for days (or even weeks) until you're ready to spin.

How do you store leftovers?

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Lemon Cookie Kefir Protein Ice Cream - Ninja Creami Recipe

Prep Time15

Freeze Time1

Total Time1 15

Course: Dessert, Sweet Treat Choices

Cuisine: American

Servings: servings

Calories: 166kcal

Author: Mackenzie Burgess, RDN

Equipment

Ninja CREAMi

Ingredients

Ingredients:

1 cup Lifeway Whole Milk Lemon Kefir
2 tablespoons vanilla protein powder of your choice, (whey, pea, soy, rice, hemp, egg white, casein, collagen, brown rice, etc.)
2 tablespoons Lifeway Farmer Cheese
¼ cup plain Greek yogurt
1 teaspoon sweetener of your choice, (monk fruit, honey, maple syrup, or 1 Medjool date)
½ small lemon, juice and zest (about 1 tablespoon)
1 pinch of salt

Mix-ins:

¼ cup cookies of your choice, (lemon sandwich cookie, shortbread cookies, vanilla wafers or graham crackers)
1 tablespoon Lifeway Whole Milk Lemon Kefir

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Instructions

Add all ingredients except mix-ins into a blender and blend until smooth. Then, pour into your Ninja Creami Pint.
NOTE: If using mainly liquid ingredients, you can just mix them directly in the Ninja Creami pint using a fork or milk frother.
Place the Creami pint in the freezer on a level surface and freeze for at least 24 hours until fully solid.
After 24 hours, remove from the freezer and process using the "Lite Ice Cream" setting. This will take about 2-3 minutes. After this spin, the texture will most likely look crumbly and airy, similar to snow. This is normal!
Use a spoon or knife to carefully scrape around the sides of the pint. Then, create a small hole in the center reaching the bottom and add cookies and 1 tablespoon of the lemon kefir used in the base recipe.
Re-spin using the "Mix-In" setting to fully blend the mix-ins and achieve a smooth, creamy texture.
Enjoy immediately or if you end up with extras, you can store in the freezer for later. For the best storage results, use a spoon to press the ice cream into a flat, even surface before refreezing.

Notes

Using Plain Kefir Note: If you can't find lemon kefir, see the heading above on how to make this pint with Lifeway's Plain Kefir.
Leftovers Note: If you have leftovers, store them in the freezer and you can re-spin up to 3 times after refreezing. However, I personally prefer just letting the Ninja Creami pint sit out at room temperature for 20-25 minutes, instead of re-spinning. If you're feeling impatient, you can also microwave the pint for 10-15 seconds for a quick thaw!

Nutrition

What is a power bowl?

How do I make a power bowl?

1. First, add some healthy carbs.

2. Then, add some protein in the mix.

3. Next, pile on some colorful vegetables.

4. Last but not least, add toppings and sauce.

This power bowl is perfect for meal prep.

How many does this power bowl serve?

Check out these other bowl style recipes too:

Customizable Power Bowl Recipe Template + 3 Sauces

Equipment

Ingredients

Bowl Ingredients:

Peanut Sauce:

Creamy Lime Sauce:

Balsamic Vinaigrette:

Instructions

Video

Notes

Nutrition

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Table of Contents

Why you'll love it

What are Medjool dates?

How to pit dates

Can you freeze dates?

What are date snickers?

Are snickers dates healthy?

What ingredients do you need?

Recipe tips and tricks

Customize these chocolate covered dates

Can you make snicker dates ahead of time?

How do I store leftovers?

The perfect holiday dessert or halloween dessert

Try these other Medjool date recipe too:

Date Snickers

Ingredients

Instructions

Nutrition

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Table of Contents

What are caramelized mushrooms?

Are mushrooms healthy?

How mushrooms can help with the rising food costs

Mushrooms are super sustainable

How do you cook mushrooms?

How to make skillet mushrooms

How to make air fryer mushrooms

What to serve with caramelized mushrooms

Here's some pairing inspiration:

How do you store leftovers?

Need more help with recipes for your busy schedule?

How to Make Caramelized Mushrooms

Ingredients

Instructions

Skillet Instructions:

Air Fryer Instructions:

Video

Notes

Nutrition

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Are dates healthy for you?

How do you make stuffed dates?

Customize it your way

Is this recipe vegan?

Nut Butter Stuffed Dates

Equipment

Ingredients

Instructions

Nutrition

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What is kitchen confidence?

Why is it important?

Learn about 5 cooking tips:

Top tips for gaining kitchen confidence

1. Start with easy recipes

2. Learn kitchen hacks

3. Practice knife skills