With just two main ingredients, avocado tuna salad is a simple lunch you can throw together in minutes. It’s perfect when you need easy, healthy recipes, protein-packed salads, or meals for one person. My husband loves it as a cold work lunch that doesn’t need reheating.

Add this to your repertoire of quick meal ideas along with my favorite ways to eat cottage cheese toast, budget-friendly rice and eggs, and this insanely delicious sardine rice bowl.

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What makes this tuna salad special? Avocado. Replacing mayonnaise with avocado gives the dish a delightful creaminess and adds a ton of nutrition. If you’re trying to stick to a balanced lifestyle, this recipe checks all the boxes. It’s loaded with protein, fiber from the avocado, and healthy fats, and it’s dairy-free, low-carb, and gluten-free.

It’s also endlessly versatile. Serve it straight up for an easy, healthy salad, scoop it into lettuce wraps, or keep it simple with crackers for a satisfying meal. If you’ve been stuck in a rut with the same old tuna salad recipes, this is your sign to try something different. Once you try this fresh, creamy avocado version, it will have a permanent place in your lunch rotation.

Healthy Tuna Salad Recipe

This salad is packed with protein from tuna, a convenient, high-protein pantry staple I’m never without. It checks all the right boxes for convenience, nutrition, and affordability, and its long shelf life means you can always have a quick and healthy meal option. Follow a high-protein diet? Just one can offers 25-32 grams!

Related: Egg Salad Without Mayo

Ingredients You’ll Need

• Avocado. I use a small avocado since this is meant to be eaten in one serving. While avocados are incredibly nutritious, they’re high in calories. If you use a large avocado, I suggest only half and saving the rest.
• Tuna. In this tuna salad recipe, I prefer yellowfin tuna packed in water. When you use tuna packed in oil, the quality of the oil is questionable, so I prefer to add my own.
• Shallots. A little minced shallot adds a subtle onion flavor and a little crunch.
• Olive oil. A touch of good-quality olive oil adds richness, flavor and healthy fats.
• Lime juice. The acidity helps cut through the dish’s richness and brighten it up.
• Parsley. Italian parsley has a fresh, herbal flavor with subtle peppery notes.

Yellowfin Tuna In Water

Genova Premium Tuna features high-quality cuts of wild-caught tuna and is hand-filleted for exceptional flavor and texture. Genova tuna is responsibly sourced, wild caught and traceable.

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Step By Step Instructions

1. Make the dressing first so the lime’s acidity can start to mellow the shallot. Add olive oil, lime juice, shallot, and some of the parsley to a small mixing bowl. Give it a good stir, and let it hang out while you prepare the tuna and avocado. (shown above)
2. Drain the tuna. Tuna in water has much more liquid than you might think, so firmly press the lid down into the tuna. I do this several times. You’ll be surprised how much more liquid you’ll get out even after you think you’ve drained it well.
3. Prepare the avocado last because it turns brown quickly. Slice the avocado in half and remove the core. Cut it into cubes and add it to the bowl.
4. Add the remaining parsley to the bowl. Gently but quickly mix the salad until you like the consistency.
5. Give it a taste and adjust the salt and pepper.

Love Tuna? Try My High Protein Tuna Pasta Salad

My favorite way to eat this is with crunchy salty crackers, but it’s delicious as a sandwich, wrap, on top of greens, or straight up with a spoon. Got leftover rice? Make a rice bowl! (shown below)

Tips For Success

• As mentioned above, you must drain the tuna well, or your salad will be watery.
• Make sure you’re using a ripe avocado or you will not get the same creaminess.
• If the tuna you use is salted, you may not need more.
• Fresh herbs make this even better. Dill and cilantro would be delicious.
• If you don’t have lime juice, lemon, or red wine vinegar would work well.
• You could add a little Greek yogurt or avocado oil mayonnaise for additional creaminess.
• Crumbled feta or goat cheese, capers, or olives would all be delicious add-ins.
• Load it up with veggies! Tomatoes, red onion, or cucumber would be good.
• I do not recommend prepping this in advance, as the avocado will turn dark.

If you make my healthy tuna salad with avocado, I’d love it if you came back and let me know how you liked it! Thanks for being here, friends!

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Healthy Tuna Salad Recipe With An Avocado Twist

Enjoy a healthy tuna salad recipe with avocado for a creamy twist on a classic that boosts nutrition without the heaviness of mayonnaise!

Course Salad

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 446kcal

Equipment

• Low Mercury Tuna
• Premium Yellowfin Tuna
• Good Olive Oil
• Avocado Oil Mayonnaise
• Glass Mixing Bowl With Lid
• Serving Bowl
• Small Strainer

Ingredients

• 1 small ripe avocado
• 1 5-ounce can of tuna in water
• 1 tablespoon finely minced shallot
• 1 tablespoon fresh lime juice
• 1 tablespoon extra virgin olive oil
• 1/4 cup Italian parsley, chopped
• Salt and pepper to taste 

Instructions

• Add the olive oil, lime juice, shallot, and some of the parsley to the bottom of a small mixing bowl.
• Stir the dressing and set aside. 
• Drain the tuna very well and add it to the bowl. 
• Prepare your avocado (dice or mash it) and add it to the bowl. 
• Add the remaining parsley and gently stir to combine. 
• Taste and adjust the salt and pepper. 
• Serve immediately and enjoy!

Nutrition

Calories: 446kcal | Carbohydrates: 17g | Protein: 4g | Fat: 44g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 30g | Cholesterol: 0.4mg | Sodium: 17mg | Potassium: 977mg | Fiber: 13g

Enjoy as a dip, spread onto tostadas or burritos, or added to rice bowls or taco salads, all great ways to use the leftovers. Add this to your list of easy appetizer recipes, game day food, and party food recipes. It’s also very budget-friendly and can be made in a crockpot!

If you’re a bean lover like me, you may like my go-to cannellini bean salad, this Italian twist on beans and rice, and tuna pasta salad with beans, a fan favorite on the blog!

A midday snack attack inspired this recipe. I didn’t feel like going to the store, but I had a can of beans and half a bag of tortilla chips that needed to be used. It was 29 degrees outside, so I wanted something warm and cozy, and this cheesy bean dip was the result. It’s become one of my go-to recipes for a quick snack or side dish. I’ve made several variations, and they’ve all been delicious. I’ll give you some ideas below.

This is one of those recipes that’s deceivingly good for you. Beans are a nutritional powerhouse, providing fiber, protein, potassium, and iron. Tomatoes, specifically the cooked tomatoes in salsa, are a rich source of lycopene, which is a powerful antioxidant as well as vitamin C. Pair with veggies for dipping, and you’ve got yourself a healthy, high fiber, high protein snack!

Cheesy Bean Dip

A well-stocked pantry is essential for quick, easy meals, and you will always find a variety of canned beans in mine. They’re incredibly versatile and can be used in simple bean salads, soups, easy dips like this, and you can even blend them to use in place of cream or as a thickener. Some of my favorite easy bean recipes are this simple chickpea salad, add them to chicken protein bowls, or my oven-baked rice for an easy twist on beans and rice. They’re a healthy and affordable way to stretch just about any recipe!

Related: Smoky Cheese Dip With Shredded Beef

Step By Step Instructions

You only need three ingredients to make this cheesy bean dip, but the ingredients you use matter.

• Start with a can of your favorite refried beans. I prefer Siete Organic Refried Pinto Beans. for their simple, clean ingredient list and superior taste, but use any refried beans you like.
• Fire-roasted salsa adds tomatoes, garlic, and onions, along with a subtle smokiness, which gives the dip fantastic flavor. Any brand will work, but a thick consistency works best. 
• For the best texture, go to the deli and buy white American cheese. I have them slice it on the thickest setting so I can easily cut it into cubes. American cheese is very affordable, and you only need a small amount (about 1/3 pound) for this recipe. Pre-shredded cheese will not work as it is coated with anti-caking agents such as potato starch, cornstarch, or cellulose, which can make the dip grainy and overly thick. 

Recommended For This Recipe

Made with simple ingredients like organic pinto beans and avocado oil, Siete Refried Pinto Beans are a premium, gluten-free, and plant-based pantry staple!

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The most important thing to remember when making this cheesy bean dip is to have patience. Don’t rush it or you risk scorching the bottom. Alternatively, you could add all the ingredients to a small slow cooker and let it go on warm for an hour or so, or until the cheese is melted and the dip is hot, stirring frequently.

• To make the dip, add everything to a small skillet.
• Let it warm through for about seven minutes, stirring often.
• When the dip is hot and the cheese has melted, you’re done.
• Adjust the consistency by adding some of the salsa juice, if necessary.
• Taste and adjust the salt, and you’re done!
• If desired, garnish the top. I’ll give you some ideas below.

Tips For Making Cheesy Bean Dip

• The ingredients are adjustable. To loosen it up, add salsa. Cheesier? Add more cheese.
• To feed a crowd, simply double or triple the recipes, and provide plenty of dippers!
• If you want it completely smooth, add it to a small food processor and pulse it a few times.
• Jazz it up with your favorite hot sauce, seasonings, peppers, and fresh cilantro.
• Don’t have cheese? Add some cream cheese for a delightful creaminess.
• Serve with corn or tortilla chips, veggies, or use it to make tacos, taco salads, or burrito bowls.
• This cheesy bean dip isn’t the prettiest dish, so I like to garnish it up when I want a nicer presentation. Fresh herbs, scallions, a swirl of sour cream, jalapeños, avocado, chopped tomatoes, or pico de gallo are all great options and add a bit of freshness to the dip!

If you try this simple, cheesy bean dip, I’d love it if you left a comment below!

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Cheesy Bean Dip | Simple 3 Ingredient Recipe

Serve up this warm, cheesy bean dip, made with just three simple ingredients. It works as a quick appetizer, party dip, or high-fiber snack!

Course Snack / Appetizer

Cuisine Mexican

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 200kcal

Equipment

• 10" Ceramic Nonstick Pan PFAS-Free
• Fire Roasted Salsa
• Refried Beans
• Silicone Spatula

Ingredients

• 1 16 ounce can refried beans
• 1/4 pound American cheese
• 1 cup fire roasted salsa

Instructions

Stovetop Instructions

• Dice or shred the cheese.
• Add all of the ingredients to a medium size, nonstick pan.
• Place the pan over medium-low heat.
• Gently cook for 5 to 10 minutes or until the cheese is melted and the dip is warmed through. Stir frequently.
• Serve immediately. (see post for garnish ideas)

Crockpot Instructions

• Dice or shred the cheese.
• Add all of the ingredients to a crockpot.
• Cook on low for 30 to 60 minutes or until the cheese has melted and the dip is warmed through.
• Once the cheese has melted, you can keep the crockpot on warm.

Notes

The nutritional amounts were calculated by dividing this into four servings as a side dish. Depending on how you serve it, it can be stretched to feed six or eight people

Nutrition

Calories: 200kcal | Carbohydrates: 18g | Protein: 6.5g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 28mg | Sodium: 1552mg | Potassium: 205mg | Fiber: 6g | Sugar: 6g | Calcium: 352mg | Iron: 1mg

I’m a savory breakfast girl, and even though I love eggs, I always try to come up with other dishes to give us a little variety. Savory ham, sharp cheddar, and a zesty Dijon make these muffins flavorful and addictive. They’re high in protein, low-carb, and gluten-free.

They’re also a great way to use leftover ham from the holidays. Make a batch for your weekly meal prep, breakfast on the go, or brunch. They hit the spot at any time of the day!

If cornbread and an egg bite had a baby, that’s the texture you can expect from these muffins. If you’re looking for a soufflé-like egg bite or a light and fluffy muffin, this recipe is not it. These are dense and hearty with a nice bit of chewy texture from the ham.

They’re loaded with protein from the ham and eggs, filling, and satisfying. If you love a savory breakfast, you will love these muffins. Add them to your high-protein meal prep rotation and weekday breakfast lineup. They’re delicious any time of day!

Related: Hearty Italian Sausage Egg Bake

Ham And Egg Muffins

As mentioned above, this recipe works beautifully with leftover ham. I make them every year after Easter and freeze my ham in 2-cup portions so I can make them on repeat. That said, use any cooked protein you like, or you can leave the protein out completely and load them up with veggies. One of my favorite things about this recipe is how easy it is to customize!

These freeze well and reheat easily, which I find especially helpful as I cook a lot of meals for one person. You can also adjust the number of servings in the recipe card below, and it will automatically adjust the amount of each ingredient for you.

Main Ingredients

As always, you can find the full list of ingredients in the recipe card below.

• Eggs. This recipe uses six whole eggs. If you’re watching calories, you could swap half of the eggs for egg whites.
• Almond flour. Almond flour keeps these ham and egg muffins gluten-free and low-carb. I used this brand for this recipe.
• Cheese. I like sharp cheddar cheese for a big pop of flavor, but of course, you can use any cheese you want. Pepper Jack will give them a nice little kick.
• Ham. This adds a salty, savory flavor and a ton of protein. If you don’t have leftover ham, ham steaks work well.
• Dijon mustard. Just a couple of teaspoons adds an extra layer of zippy flavor!
• Seasonings. Salt, pepper, and optional crushed red pepper for heat.

Recommended For This Recipe

Almond flour is simply almonds that are ground to a flour-like consistency. It’s crucial to use finely ground almond flour, not almond meal, for this recipe.

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Ham And Egg Muffins – Step By Step

These come together in less than 15 minutes. The hardest part is waiting for them to cool off!

1. Preheat your oven to 350°F.
2. In a medium bowl, combine everything except the eggs.
3. In a separate bowl, whisk the eggs until combined.
4. Spray a 12-cup muffin tin with nonstick cooking spray. (see note)
5. Using a large cookie scoop, divide the batter evenly into all 12 muffin cups.
6. Place the muffins in the middle rack of the oven.
7. Bake for 20 to 22 minutes or until they are just firm in the center.
8. Remove from the oven and let the muffins cool completely in the pan.
9. Enjoy them once they’ve cooled, with a dollop of sour cream and bagel seasoning.
10. Refrigerate the leftovers for up to 5 days. I like to put a piece of parchment paper on the bottom of the container to absorb any excess moisture.

Tips For Success

• It’s important to let the muffins cool in the pan. If you remove them too soon, they’re more likely to stick.
• Depending on the size of your muffin tins, you may need to adjust the baking time. Larger tins would require longer baking, and smaller tins less time.
• Two things that can cause spongy or dry muffins are overbeating the eggs and overcooking the muffins. When you add the eggs to the batter, mix it until it’s just combined, and take the muffins out of the oven as soon as they feel firm to the touch in the center.

Related: Make Ahead Freezer Breakfast Sandwiches

Variations and Ingredient Substitutions

• These ham and egg muffins are my favorite way to use leftover ham, but you can use any cooked meat. I often make this with my homemade chicken sausage recipe, which adds a big pop of flavor!
• Add veggies like onions, bell peppers for extra flavor, but I suggest cooking them first, especially veggies like tomatoes or spinach that release a lot of moisture, which will ruin the texture of the muffins.
• Simply swapping the cheese and protein is a great way to change up the flavor and add variety to your meals, especially when making these for your weekly meal prep.

Serving Suggestions

• These aren’t just for breakfast—they’re great for protein snacks on the go, lunches for work and school, or anytime you want a savory, filling meal!
• Because the almond flour gives them a cornbread-like texture, they’re delicious alongside soups, chili, or a pot of beans!
• I’ve made these into mini muffins and served them as an appetizer with a bowl of sour cream and bagel seasoning. They were a huge hit! Use a mini muffin pan, and reduce the cooking time to 15 minutes!

If you’ve tried my ham and egg muffins or any other recipe on my site, please let me know in the comments below!

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Ham And Egg Muffins (Made With Leftover Ham)

Ham and egg muffins are a savory and hearty treat you can enjoy any time of the day. They’re high in protein, gluten-free, and delicious!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 181kcal

Equipment

• 12-Cup Muffin Pan
• Mini Muffin Pan
• Large Cookie Scoop
• Non-Stick Cooking Spray
• Finely Ground Almond Flour

Ingredients

• 2 cups cooked ham chopped
• 6 eggs
• 1 cup shredded cheddar cheese
• 1.5 cups almond flour
• 1/4 cup plain Greek yogurt
• 1.5 teaspoons baking powder
• 2 scallions thinly sliced
• 2 teaspoons Dijon mustard
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon crushed red pepper optional

Instructions

• Preheat your oven to 350°F.
• Combine the almond flour, yogurt, ham, cheese, Dijon, scallions, baking powder, and seasonings in a medium bowl.
• Mix with a large spoon until well combined.
• In a separate bowl, whisk the eggs until they are uniform in color.
• Add the beaten eggs to the flour mixture and mix until just combined.
• Generously spray a 12-cup muffin tin with nonstick cooking spray like Pam.
• Divide the batter evenly into all 12 muffin cups.
• Place in the middle rack of the oven and bake for approximately 20 to 22 minutes or until the cener of the muffin is firm to the touch.
• Remove from the oven and cool completely in the pan.
• I love them with a dollop of sour cream and bagel seasoning!

Nutrition

Serving: 1muffin | Calories: 181kcal | Carbohydrates: 4g | Protein: 12g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 105mg | Sodium: 569mg | Potassium: 105mg | Fiber: 2g | Sugar: 1g | Vitamin A: 246IU | Vitamin C: 5mg | Calcium: 146mg | Iron: 1mg

This is perfect in the Spring when fresh peas are at their peak, but if you’re like us and love peas, it will be on regular rotation. This recipe works beautifully for a quick lunch, a side dish, or weekly meal prep. Hosting an Easter brunch? This salad should be on the menu!

It’s high in protein and fiber, making it a healthy, well-balanced meal, and if you love egg salad as much as we do, you will love this dill pickle egg salad. If you don’t love mayonnaise, this mayo-free version is delish!

We have a bit of an obsession with egg salad around here, so I’m always brainstorming ways to jazz it up. Spring is here, and it’s my favorite produce season. I can’t get enough fresh green peas, asparagus, scallions, and leafy greens. Egg salad with peas is the spring recipe you never knew you needed. The crispy fried shallots on top are optional but recommended!

Related: Sour Cream Egg Salad Recipe

Egg Salad With Peas

Egg salad is the perfect meal. It’s fast, high in protein, nutrient-dense, and offers endless flavor and serving variations. It’s perfect for quick, healthy lunches, on-the-go meals, picnics, summer BBQs, and easy weeknight dinners. Make a double batch of this egg salad with peas to enjoy all week!

Noteworthy Ingredients

As always, you can find a complete list of ingredients and exact measurements below.

• Hard-boiled eggs. Use your favorite method to make them and cool completely.
• Frozen peas. Frozen peas are always in my freezer. They’re incredibly nutritious and a good source of protein and fiber. Canned peas will not work here. They’re mushy and won’t deliver the same texture or pop of sweetness. Fresh peas would also work.
• I start with my regular base of equal parts mayonnaise and Greek yogurt. and add a touch of Dijon. The sauce is rich but not heavy, with a bit of zippiness from the mustard.
• Shallots. A small amount of finely diced raw shallots goes into the dressing, and I use the rest to make crispy shallots for garnish. (recipe below)  
• Lemon juice. A little acid is your secret weapon for brightening up just about any recipe, especially one that’s rich and fatty, like egg salad.
• Dried thyme. This adds a subtle layer of warm, earthy flavor. A little goes a long way, so trust me when I say you only need an eighth of a teaspoon!

Egg Salad With Peas – Step By Step

• I like to make the sauce first so the flavors have a few minutes to come together while I work on other things. Add the mayonnaise, yogurt, minced shallot, lemon juice, and Dijon mustard to the bowl. Mix well to combine the sauce ingredients evenly.
• Defrost the peas by placing them in a small strainer and running hot water over them for about 2 minutes or until thawed but still cold.
• Peel the eggs and chop them as desired. Sometimes I prefer it chunky, and sometimes I match the size of other ingredients, so I chopped them into small pea-sized pieces.

• When the eggs are chopped, and the peas are thawed, add them to the sauce.
• Gently stir the egg salad until the eggs and peas are evenly coated with the sauce. I like to use a spatula when I do this so the eggs don’t break up as much.
• Taste and adjust the salt, pepper, and lemon to your liking and enjoy!

Tips & Variations

• Doing veggie prep in advance is a huge time-saver and helps you pull together quick, easy meals like this all week. This egg salad with peas came together in less than 15 minutes. As part of my weekly food prep, I boil eggs, slice scallions, dice onions, shred carrots, etc.
• Speaking of hard-boiled eggs, you want them hard-boiled. Jammy eggs are delicious, but they don’t work in egg salad. Overcooked eggs can also be problematic, as the yolks can become very dry and develop a sulfur-like smell. I boil large eggs for exactly 10 minutes, then get them right into an ice bath for 10 minutes before peeling them.
• If I had a quarter for every comment or message about salt, I’d have a lot of quarters. Everyone’s palate is different, so I always err on the side of caution when writing my recipes. Some of my readers might be like my husband, who doesn’t like salt, while others may love salt like me. It’s easy enough to taste the dish once it’s done and add more salt.

Recommended For This Recipe

I love dried thyme! It has a warm, earthy, slightly minty flavor. It adds depth to soups, roasted meats, vegetables, marinades, and simple savory dishes – like this egg salad. It’s that little special something in the backround that your guests will ask about!

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Serving Suggestions

You can serve this right away, and it’s delicious, but I think it tastes even better after 30 minutes in the fridge. The flavors have a chance to develop, and it tastes noticeably better.

• Scoop it up with crackers or chips and eat it as an egg salad dip. (my favorite)
• To keep it low-carb, you can do the lettuce cups or your favorite low-carb bread or cracker. 
• Make an open-face sandwich with a thick slice of lightly toasted sourdough. Delish!
• Make an egg salad bar! This is such an excellent option for brunch, and you’ll get the most compliments! Fill three or four serving bowls with different types of egg salad, and serve them with a variety of crackers, rolls, sliced sourdough bread, and chips. For the sandwiches, I like to have green leaf lettuce, thinly sliced red onion, and tomato slices available. To jazz it up even more, you can place condiments like capers, olives, scallions, and hot sauce around the table. This is such a fun and unique thing to do at a brunch or gathering.

If you try my egg salad with peas, I’d love it if you would leave a comment below!

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Egg Salad With Peas | Simple Spring Recipe

Egg salad with peas is a unique twist on a classic recipe. Perfect for a quick lunches, weekly meal prep, or brunch, it's creamy, healthy, and packed with flavor!

Course brunch, Lunch

Cuisine American

Prep Time 15 minutes minutes

Servings 2

Calories 210kcal

Equipment

• Dried Thyme
• Redmond Real Salt
• Silicone Spatula
• Measuring Spoons & Cups

Ingredients

• 3 hard-boiled eggs
• 1/2 cup frozen peas thawed
• 1/2 shallot minced
• 1 tablespoon mayonnaise
• 2 tablespoons Greek yogurt
• 2 teaspoons lemon juice
• 1 teaspoon Dijon mustard
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper
• 1/8 teaspoon dried thyme
• Optional garnish: fried shallots

Instructions

Start with hard-boiled eggs.

• Use your favorite recipe, peel, and cool completely.

For The Sauce

• Add the mayonnaise, yogurt, minced shallot, lemon juice, and Dijon mustard to the bowl and mix well.

For The Salad

• Add the defrosted peas and chopped eggs to the sauce.
• Gently stir until the eggs and peas are evenly coated with the sauce.
• Taste and adjust the salt, pepper, and lemon to your liking and enjoy.

Optional Garnish

• Crispy shallots are a crispy and delicious topping. For instructions, refer to the post.

Nutrition

Calories: 210kcal | Carbohydrates: 8g | Protein: 13g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Cholesterol: 283mg | Sodium: 318mg | Potassium: 237mg | Fiber: 2g | Sugar: 4g | Vitamin C: 17mg | Calcium: 70mg | Iron: 2mg

Rice is one of the best side dishes thanks to its incredible versatility. It can be served plain or transformed into a variety of flavored rice recipes that pair beautifully with almost any cuisine. Naturally gluten-free, rice works just as well on its own as it does dressed up with beans, vegetables, herbs, and seasonings. My go-to is butter and lemon, but it’s just as easy to switch things up with garlic Parmesan, cilantro lime, or a simple onion rice—one of my personal favorites.

This recipe is perfect for building cheap meals on a budget, weekly meal prep, or busy nights when you need a low-effort meal that delivers. It’s a simple, family-friendly side dish our whole crew loves, along with the hundreds of you who’ve made it too!

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I’ve developed many recipes over the years, but this is one I am incredibly proud of. I’ve shared it on Instagram stories many times. Hundreds of people have made it and have had nothing but positive feedback!

Cooking rice seems easy enough. Boil water – add rice. Unfortunately, it’s not always that simple, and millions struggle to make it. There are dozens of varieties, each requiring different cooking times, liquid amounts, and techniques. It’s overwhelming. After a LOT of testing, this baked rice was the clear winner. It’s mostly hands-off, versatile, and it comes out perfect every time! 

Related: One Pan Italian Sausage Rice

Flavored White Rice Recipe

Many people struggle to cook rice perfectly. If you’re one of them, this simple white rice recipe flavored with butter and lemon will change your life. The butter and lemon are optional. You can flavor it however you like. It’s incredibly versatile.

My go-to is butter and lemon, but I love to change it up! If we’re having tacos, I add southwest seasonings and swap the butter and lemon for lime and cilantro. You can’t go wrong with garlic, parmesan, and fresh basil, and if you’re going for Asian vibes, try soy sauce, ginger, and a touch of sesame oil. Once you’ve mastered the technique, the variations are endless!

Glass Baking Dish Set

A good-quality baking dish is a kitchen essential! This two-piece set is perfect for casseroles, egg bakes, baked pasta dishes, and oven-baked rice. The lid on for easy clean up! (I used the larger size for this recipe)

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Main Ingredients

Using mostly pantry staples, the ingredient list is short and sweet. Don’t skip the olive oil. It’s a key component of this recipe, adding both flavor and helping to keep the rice grains separate.

• Long-grain white rice. Long grain is non-negotiable. This is what I use, and I don’t rinse it. 
• Broth. I use unsalted chicken bone broth for added flavor and protein.
• Olive oil. We’re adding a generous amount, so use a quality olive oil that tastes good.
• Butter and lemon. Stirred in at the end for flavor and brightness.
• Fresh herbs. My go-to in this dish is Italian parsley, but flavor it however you want!

Instructions

This recipe takes about five minutes to get in the oven, and then you can forget about it while you work on other things! 

• While the oven is preheating, bring the broth, seasonings, and olive oil to a simmer.
• Spray a baking dish with non-stick spray (I use this), and spread the rice in an even layer.
• Pour the broth over the rice, tightly cover with foil, and bake.
• When the rice is done, add the lemon and butter, and fluff with a large fork.

Tips & Variations

• I highly recommend using unsalted or low-sodium broth, so you can control the sodium. Some store-bought brands are very high in salt, so I always recommend reading labels.
• Speaking of salt, the recipe calls for one-half teaspoon of sea salt, which is saltier than kosher salt. I also use unsalted bone broth. If the broth you are using already has salt, I suggest leaving the salt out completely. You can always add more.
• For added protein, I use bone broth. Depending on the brand, each cup of bone broth adds 6 to 9 grams of protein. This is a simple way to add protein directly to your rice! However, any low-sodium or sodium-free broth will work.

Related: Savory Pumpkin Rice Recipe

How To Store Leftover Rice

• Surprisingly, rice does not last as long as most people think. You must cool it down quickly, and consume or freeze it within 3 days, four days max.
• The bacteria/spores that grow on leftover rice are heat-resistant. Unlike other types of bacteria, reheating the rice does not kill them.
• To cool it quickly, I spread leftover rice into a large shallow dish and immediately refrigerate it. Spreading it in a wide, shallow container exposes more of the rice to the cold air.
• Avoid packing hot leftover rice into a deep container, as it can take hours for the center to cool. This leaves the center rice in the danger zone of between 40 and 140 degrees Fahrenheit, where harmful spores can grow.

If you’ve tried this recipe or any other recipe on my site, please let me know in the comments below!

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Butter & Lemon Flavored White Rice Recipe

Looking for a simple side dish? This baked white rice recipe flavored with butter and lemon is versatile and foolproof!

Course Side Dish

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 358kcal

Equipment

• Good Olive Oil
• Redmond Real Salt
• Organic Long Grain Rice
• Large Stainless Steel Fork
• Aluminum foil
• Unsalted Chicken Bone Broth
• Ghee Butter Non Stick Spray
• 3 Quart Baking Dish With Lid

Ingredients

• 2 cups long grain white rice
• 3 1/2 cups unsalted chicken bone broth
• 1/4 cup olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 – 3 tablespoons unsalted butter
• 1 – 2 tablespoons fresh lemon juice

Instructions

• Preheat the oven to 350°F.
• Add the broth, olive oil, and seasonings to a small pot. Bring to a boil.
• Spray a casserole dish with nonstick cooking spray and add the rice.
• Pour the boiling liquid over the rice, and quickly spread it around evenly with a fork.
• Cover tightly with aluminum foil, and place in the oven on the center rack.
• Bake for exactly 30 minutes, remove from the oven, and immediately remove the foil.
• Cut the butter into chunks and drop it all over the top of the rice.
• Add one tablespoon of the lemon juice, and use a fork to gently incorporate the butter. Be careful not to compact the rice. Use a light touch. See note above.
• Add another tablespoon of lemon juice, and continue raking and fluffing the rice.
• Taste and adjust the salt and lemon.
• Note: This is where you can change it up by swapping the lemon and butter for whatever herbs and citrus you want.

Nutrition

Calories: 358kcal | Carbohydrates: 49g | Protein: 9g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 250mg | Potassium: 73mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 117IU | Calcium: 19mg | Iron: 1mg

Italian sausage is cooked with rice and bone broth for extra protein. The result is a hearty, savory dish loaded with protein and goodness. I used pork sausage, but you can use my homemade chicken Italian sausage to lighten it up. A generous amount of parsley at the end brightens it up!

It’s perfect for busy weeknights and holds up well, making it ideal for work lunches or meal prep. The leftovers are delicious the next day with a drippy egg on top (we love eggs and rice). Add this to your collection of high-protein recipes, easy dinners, and ways to use rice.

I love it when a kitchen mishap turns into something fabulous, and that’s precisely what happened with this Italian sausage rice recipe. It started as a pasta sauce, but I didn’t realize I was out of tomatoes until after I had browned the sausage. So I pivoted, added bone broth and rice, and it was a huge hit. This is my kind of food – simple, flavorful, and nutritious.

The entire meal cooks in one pan, and it’s very affordable. This will feed 3 to 4 people, but you could easily stretch it by adding a can of beans or serving it with a simple side dish.

This is regularly part of my weekly meal prep. The recipe is easy to double, and you can divide the leftovers into single-serve meal-prep containers for an easy lunch on the go!

Italian Sausage Rice Recipe

One of the easiest ways to incorporate extra protein into your meals is to replace regular broth, stock, or water with bone broth. Unlike regular broth and stock, bone broth cooks for 12 to 24 hours, extracting more of the protein and nutrients from the bones. The result is an incredibly nutritious, rich, and flavorful broth high in collagen, the most abundant protein in the human body. Depending on the brand, just one cup yields 8 to 14 grams of protein.

When I was going through tonsil cancer treatment, bone broth was one of the only things that saved me from a feeding tube! When I couldn’t eat, bone broth provided the nutrients I needed.  This is what I used during treatment and in almost all the recipes on this site.

Related: Homemade Italian Sausage Recipe

Main Ingredients

This is a short list with just four necessary ingredients. Seasonings and herbs are optional; the recipe will still work and be delicious!

• Italian sausage. This does the heavy lifting in this recipe, adding most of the flavor to the dish. Use spicy or mild – whatever you like.
• Long-grain rice. I prefer long-grain white rice, but any rice will work. See notes below.
• Bone broth. Bone broth adds protein and richness. For this recipe, I like chicken.
• Italian parsley.  A generous amount of Italian parsley at the end adds freshness and color.
• Seasonings. A few seasonings add extra flavor, but they’re optional.

Related: Savory Pumpkin Rice With Parmesan

How to Make Italian Sausage Rice

The instructions are on the recipe card below, but here’s a quick rundown.

1. Place a large skillet with a tight-fitting lid on the stove over medium heat.
2. Add the Italian sausage, onion, and seasonings (if using them).
3. Cook the sausage until there is no more visible pink (I use a meat chopper for this)
4. Move the sausage to one side of the pan, and soak up any extra grease with a paper towel.
5. Keeping the heat on medium-high, add the rice.
6. Stir and cook for about one minute or until fragrant.
7. Add the bone broth and simmer.
8. Turn the heat down to low, cover tightly, and cook for 20 minutes.
9. Remove the pan from the heat and let it sit for five minutes.
10. Gently fluff with a fork, add the parsley, and fluff again.
11. Taste and adjust the salt.

Recommended For This Recipe

Hard Anodized Ceramic Nonstick Skillet with Lid
Toxin-free cooking, free of PFAS, PFOA, and lead. Scratch-resistant construction. Oven and broiler safe up to 600°F. Large 12″ size is perfect for one pan meals.

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Recipe Variations & Helpful Tips

• The Italian sausage rendered out enough fat for me, so I did not use additional oil when browning it. If the Italian sausage you use is leaner, you may need to add a bit of olive oil to the pan before adding the sausage.
• For a cheesy twist, sprinkle on four favorite shredded cheeses at the end, cover, and let the residual heat melt them.
• A can of beans, diced zucchini, mushrooms, or broccoli can stretch the dish and add nutrition.
• If using a different type of rice, adjust the liquid and cooking times according to the package directions.
• Cool completely, then store in the refrigerator for up to 4 days or freeze for up to 2 months.
• To make this more budget-friendly, stock up on ingredients when they’re on sale. Bone broth is expensive, so I always stock up on it when it goes BOGO at Publix!

If you try my Italian sausage rice recipe, I’d love it if you would leave a comment below!

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Italian Sausage Rice Recipe | Easy One Pan Meal

Try this hearty Italian sausage rice recipe, a delicious one-pan meal packed with flavor and protein, perfect for busy nights and meal prep.

Course Main

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 590kcal

Equipment

• Nonstick Pan + Lid
• Meat Chopper
• Large Serving Bowls
• Chicken Bone Broth
• Organic Long Grain Rice

Ingredients

• 1 pound ground Italian sausage
• 1 cup long-grain white rice
• 1/2 cup diced onion
• 2 cups unsalted chicken bone broth
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/4 cup chopped Italian parsley

Instructions

• Place a large skillet with a tight-fitting lid on the stove over medium-high heat.
• Add the Italian sausage, onion, and seasonings.
• Cook the sausage until there is no more visible pink.
• Move the sausage to one side, and soak up extra grease with a paper towel.
• Keeping the heat on medium-high, add the rice.
• Stir and cook for about one minute or until fragrant.
• Add the bone broth and bring to a simmer.
• Turn the heat down to low, cover tightly, and cook for 20 minutes.
• Remove the pan from the heat and let it sit for five minutes.
• Gently fluff with a fork, add the parsley, and fluff again.
• Taste and adjust the salt.

Nutrition

Calories: 590kcal | Carbohydrates: 40g | Protein: 24g | Fat: 36g | Saturated Fat: 13g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 16g | Cholesterol: 86mg | Sodium: 1170mg | Potassium: 400mg | Fiber: 1g | Sugar: 1g | Vitamin A: 318IU | Vitamin C: 9mg | Calcium: 46mg | Iron: 2mg

This simple 10-minute recipe is packed with bold flavors and good for the gut, thanks to naturally occurring probiotics. It’s a versatile dipping sauce, ideal for rice bowls, potstickers, French fries, or even drizzled over roasted vegetables. We love it as a burger sauce!

Add this to your collection of homemade condiments, and if you’re a sauce girl like me, don’t miss my simple southwest sauce, my hugely popular dry ranch seasoning mix, which can be used in a variety of ways, and honey mustard with a twist.

This might be the easiest recipe I’ve ever posted. Recently, I wanted a quick sauce to go with dumplings, and after scouring my refrigerator for ideas, this kimchi mayonnaise recipe was born. Now, it’s a family favorite and on regular rotation in our house!

Kimchi Mayonnaise Recipe

From start to finish, this takes about 10 minutes. You’ll be surprised by how two simple ingredients can create such a flavorful, delicious sauce that can be used in so many different ways!

Since kimchi is the main ingredient, the brand you choose matters. I’ve tried many brands over the years, and my favorite is Seoul Vegan Original Kimchi. I’m also a wimp when it comes to spice, so I appreciate that this brand offers a mild version. Use a brand of kimchi you enjoy eating for this recipe, or you won’t like the taste of the mayonnaise.

Related: Sour Cream Southwest Sauce Recipe

How to Make Kimchi Mayonnaise

The ingredients in my kimchi mayonnaise are simple. I provide swaps under “variations and ingredient substitutions” below.

• Kimchi. Start with a kimchi you enjoy eating on its own. There are dozens of varieties at the grocery store. I recommend buying it from the refrigerator section, as it will have more beneficial gut bacteria. If you can’t find one you like locally, this one is pretty good.
• Mayonnaise. This is a simple recipe, so ingredients matter. Use a mayonnaise you like for the best results. This avocado oil mayonnaise is what I use in all of my recipes. 

How To Make Kimchi Mayonnaise

This recipe is so simple that typing out instructions feels unnecessary, but here you go!

1. Chop the kimchi into tiny pieces.
2. Add the kimchi and mayonnaise to a bowl.
3. Mix well, taste, and adjust the salt and pepper, and you’re done! 

Recommended For This Recipe

Avocado Oil Mayonnaise
This is the avocado mayonnaise that I use and recommend for this recipe. It has a subtle sweetness that works well in this kimchi mayonnaise recipe!

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Helpful Tips & Substitutions

• For a smooth texture, skip chopping the kimchi. Simply add all the ingredients to a small food processor and blend until smooth.
• If you prefer less texture, chop the kimchi first. Depending on the brand, the pieces can be quite large. Since this works best as a mayonnaise or spread, I like to chop the kimchi very finely so it blends evenly into the sauce.
• Watch the liquid. If the kimchi has a lot of brine, let some of it drain off as you scoop it from the container. Too much liquid can make the mayonnaise runny. On the other hand, if you want a thinner, drizzle-style sauce for rice bowls, stir in a small splash of kimchi juice.
• Customize the flavor. Add hot sauce, gochujang, or cayenne for extra heat. Grated garlic or ginger, cilantro, or a squeeze of fresh lime juice can add brightness. A spoonful of Greek yogurt also lightens the mayo and balances the richness.
• Storage tips. Store the kimchi mayonnaise in an airtight container in the refrigerator for 3 to 5 days. Some separation may occur, which is completely normal. Just give it a good stir before using.

Related: Honey Mustard Sauce Made With Greek Yogurt

Serving Suggestions

• Drizzle over rice bowls, roasted potatoes, and veggies.
• Use as a dipping sauce for egg rolls and dumplings.
• Add some protein and eat it as a dip or fill lettuce cups.
• Mix into tuna salad or egg salad and serve with cucumber slices or crackers.
• Mix with cooked and cooled pasta for a twist on pasta salad.

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Kimchi Mayonnaise: Simple Gut Friendly Recipe

This gut friendly kimchi mayonnaise blends Fermented kimchi mixed with rich, savory mayo is the creamy, tangy combo you never knew you needed. 

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6

Calories 257kcal

Equipment

• Shelf Stable Kimchi
• Avocado Mayonnaise
• Toasted Sesame Oil
• Toasted Sesame Seeds
• Dark Soy Sauce
• Sriracha Sauce

Ingredients

• 1 cup mayonnaise
• 1 cup kimchi

Instructions

• Chop the kimchi into tiny pieces.
• Add the kimchi and mayonnaise to a bowl.
• Mix well, taste, and adjust the salt and pepper.

Notes

Optional Ingredients. These ingredients are not necessary, but sometimes it’s fun to jazz up the sauce.

Sesame oil. The mayonnaise is delicious as written above, but a touch of sesame oil adds a delightful nuttiness that I’m obsessed with. Add one drop at a time, stir, and taste. It has a strong flavor, and it’s easy to overdo.

Sweetener. A little sweetness helps to balance out the bold flavors in this mayonnaise. I typically use a small pinch of monk fruit.  

A tiny bit of sriracha and dark soy adds depth of flavor, and I like to garnish with toasted sesame seeds and scallions.

Nutrition

Calories: 257kcal | Carbohydrates: 1g | Protein: 1g | Fat: 28g | Saturated Fat: 4g | Cholesterol: 16mg | Sodium: 333mg | Potassium: 36mg | Fiber: 0.3g | Sugar: 0.4g | Vitamin A: 42IU | Calcium: 9mg | Iron: 1mg

This chickpea salad, also known as a garbanzo bean salad (since they’re the same), is packed with flavor, texture, and nutrition. Made mostly with pantry staples, this recipe is ideal for anyone on a budget looking for cheap meals that don’t sacrifice flavor. Chickpeas are one of the foods high in fiber that you’ll always find in my pantry!

This is one of my go-to make-ahead salads for the week because it holds up beautifully. Add this to your weekly meal prep rotation and high-protein lunch ideas.

As part of my weekly ingredient prep, I make a bean salad. They’re quick and healthy, perfect for work and school lunches. With summer quickly approaching, I’m embracing fresh, simple recipes, and now we can’t get enough of this creamy chickpea salad!

The tahini provides healthy fats and protein as well as a rich, nutty flavor to the dressing. Greek yogurt adds creaminess and lightens the dish. Crunchy veggies add nutrition, texture, and taste. Use what you like and already have. Recipes are guides, not rules. In an ongoing effort to prevent food waste, I rarely go to the store to buy one or two ingredients for a recipe. I adapt and make it work with what I already have on hand!

Creamy Chickpea Salad Recipe

The beauty of the salad is its versatility. Prefer a white bean salad? Use cannellini or navy beans. Don’t have Greek yogurt? Sour cream works just fine. And if you don’t love bell peppers, any crunchy veggies will work.  It lasts several days in the refrigerator, making it one of my favorite quick-and-easy salads for meal prep.

Related: Orzo Salad With Chicken & Edamame

Main Ingredients

The ingredients in my creamy chickpea salad are simple. In fact, most of them are for the dressing, which makes the whole salad!

• Veggies. Fresh and crunchy veggies add texture, flavor, and nutrients. I’m using bell peppers and scallions. The veggies also add volume, which helps stretch the dish and lower the calories!
• Dressing. You’ll want to make extra because it’s so darn good! It combines Greek yogurt, tahini, olive oil, lemon, apple cider vinegar, fresh garlic, Dijon, and seasonings.

Recommended For This Recipe

Organic Tahini Sesame Paste
Baron’s brand’s tahini paste features a silky-smooth texture that makes it the perfect basis for creamy hummus, delicious dips, butter or salad dressings.

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How to Make Creamy Chickpea Salad

This creamy chickpea salad can be ready in about 20 minutes! As always, detailed instructions are included in the recipe card below.

1. Make the sauce first so the flavors can begin to come together.
2. Add the dressing ingredients to a bowl and whisk until smooth
3. Add a teaspoon of warm water as needed to smooth out the sauce.
4. Add the beans, vegetables, and herbs to the sauce, reserving some of the herbs for garnish.
5. Gently but thoroughly mix the salad until well combined.
6. Taste and adjust the salt, cover, and chill for at least an hour.
7. Just before serving, garnish with the remaining fresh herbs, and enjoy!

Related: Chickpea Salad With Red Wine Vinaigrette

Helpful Tips & Substitutions

• When choosing Greek yogurt, I recommend full-fat. It gives this chickpea salad the creamy factor it needs. The additional fat adds creaminess and richness to the salad. To make this dairy-free, use your favorite plant-based alternatives instead of Greek yogurt. 
• Having a variety of canned beans in your pantry allows you to pull together quick meals like this in minutes. Bean salads are incredibly versatile and a great way to incorporate protein and fiber into your diet. My Italian cannellini bean salad is another one of our favorites. 
• Fresh herbs add a ton of flavor to this salad, and I use a generous amount. Today, that was fresh Italian parsley. Fresh basil, thyme, and oregano are all delicious!
• This recipe is ideal for meal prep and will keep for up to 4 days in the refrigerator. It’s normal to see a little separation at the bottom of the bowl. Just give a good stir before dishing it up!

If you’ve tried my creamy chickpea salad recipe or any recipe on my site, please leave a comment below!

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Creamy Chickpea Salad Recipe

This creamy chickpea salad recipe with a tahini-yogurt dressing is a must-try! It's budget-friendly, high in protein and fiber, and delish!

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 280kcal

Equipment

• Smooth Tahini
• Aleppo Pepper
• Apple Cider Vinegar
• Mixing bowl
• Microplane Grater
• Small Strainer

Ingredients

Salad

• 1 15- ounce can chickpeas, rinsed and drained
• 1/2 cup diced bell peppers
• 1/4 cup chopped fresh Italian parsley
• 2 scallions, thinly sliced
• Creamy Tahini Dressing
• 1/4 cup plain Greek yogurt
• 2 tablespoons smooth tahini
• 1 tablespoon extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• Zest from juiced lemon
• 1 tablespoon apple cider vinegar
• 2 garlic gloves, grated
• 1 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1/4 teaspoon Redmond Real Salt
• 1/4 teaspoon Aleppo pepper

Instructions

• Make the sauce first so the flavors can start coming together.
• Add the tahini, yogurt, vinegar, lemon, garlic, Dijon, olive oil, some of the parsley, and seasonings to a bowl.
• Whisk the dressing until smooth, adding a teaspoon of warm water as needed to smooth out the sauce.
• Add the beans, veggies, and herbs to the sauce. (I reserve some herbs for garnish.)
• Gently but thoroughly mix all of the ingredients until well combined.
• Taste and adjust the salt, cover, and chill for at least an hour.
• Just before serving, stir it and adjust the salt and pepper one last time.
• Garnish with the remaining fresh herbs, and enjoy!

Nutrition

Calories: 280kcal | Carbohydrates: 35g | Protein: 13g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 180mg | Potassium: 472mg | Fiber: 10g | Sugar: 7g | Vitamin A: 1041IU | Vitamin C: 32mg | Calcium: 100mg | Iron: 4mg

Cottage cheese works in almost any meal thanks to its mild flavor and creamy texture. You can spread it on toast, stir it into scrambled eggs, or blend it into sauces, dips, and soups for added creaminess without the heaviness. It fits naturally into both sweet and savory dishes and slips easily into everyday meals.

If you focus on low-calorie, high-protein recipes, cottage cheese deserves a permanent spot in your refrigerator. My sausage egg bake with cottage cheese delivers serious protein, and the cottage cheese–based sauce in my easy tuna pasta salad has been the most popular recipe on the site for over a year.

Almost daily, cottage cheese helps me hit my protein goals. It’s creamy, protein-rich, and endlessly adaptable. This collection of high-protein cottage cheese toast recipes turns simple ingredients into nourishing breakfasts, snacks, or light meals you can whip up in about 10 minutes. From savory combos with smashed peas and crispy shallots to sweeter variations with peanut butter and granola, there’s something on this list for everyone!

What Is Cottage Cheese?

Cottage cheese is a fresh, unripened cheese made by adding an acid to pasteurized milk, causing the milk solids to separate from the whey. Producers gently cut the solids into small curds and drain away the whey. They then stir or press the curds to release excess liquid before mixing them with a creamy dressing made from milk, cream, citric acid, and salt. Just one-half cup delivers 13 grams of protein along with calcium, potassium, selenium, and vitamin B12. With its impressive nutrition and mild flavor, cottage cheese works beautifully in high-protein cottage cheese recipes.

Related: Savory Cottage Cheese Bowl Recipes

What’s The Big Deal About Cottage Cheese?

People have strong feelings about cottage cheese. They either love or hate. I love it, and here’s why.

• Cottage cheese is a delicious, versatile source of protein.
• It’s tasty on its own and pairs well with other ingredients.
• It can be whipped or blended and enjoyed as a sauce, dip, or dressing.
• You can cook with it! Try replacing cream with blended cottage cheese.
• Just 1/2 cup provides 13 grams of protein, as well as calcium, potassium, selenium, and B12.
• It’s low in calories, making it my go-to for high-volume, low-calorie meals.

What’s The Big Deal About Protein?

It wasn’t until I was struggling with menopause weight that I learned about the importance of protein. If you missed this post about my menopause weight-loss journey, I update it regularly as I learn what’s working and what’s not. Here are a few reasons I love protein, and so should you!

• Protein is satiating, keeping you fuller longer and reducing calorie consumption.
• Adding protein to a meal can balance blood sugar levels and prevent spikes.
• Studies show a positive link between a high-protein diet and better bone health.
• Getting adequate protein helps us build and maintain muscle, especially before, during, and after menopause.

High Protein Cottage Cheese Recipes – Toast Edition

Cottage cheese toast has become my go-to breakfast or afternoon snack. It’s quick, easy, high in protein, low in calories, and nutritious. The process is simple.

1. Toast the bread in a toaster, regular oven, or air fryer. I keep my Ezekiel bread in the freezer, so I toast mine in the air fryer at 400 degrees. While the bread is toasting, gather my ingredients and prepare anything that needs to be cooked, usually just an egg.
2. To assemble the cottage cheese toast, I like to let the bread cool for a minute or two so the cottage cheese doesn’t get warm. To keep the macros consistent, I always use a quarter cup of cottage cheese and spread it evenly over the toast. There are some combinations where the cottage cheese doesn’t come first, which I’ll discuss below.
3. The toppings should be added in the right order so the cottage cheese doesn’t get squished out. You’ll notice in some of the ideas below that the cottage cheese isn’t always on the bottom – that’s intentional.

Tip: Ezekiel bread is a flourless bread made with sprouted grains. It’s nutritious, naturally gluten-free, and has more protein than other store-bought brands. It’s hearty and dense and holds up well to cottage cheese toast.

Related: How To Cook With Cottage Cheese

Avocado Toast With Cottage Cheese, Egg, And Feta

This combination was fantastic! Za’atar is a Middle Eastern seasoning blend that adds an earthy, herbaceous flavor to your dishes. Aleppo pepper is earthy and fruity with a mild heat. I’ve been using it almost in place of black pepper lately. It just adds more pizazz!

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/2 small avocado, whipped (12o calories, 1 gram protein, 4 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1 over-medium fried egg (70 calories, 6 grams protein, 0 grams fiber)
• 1 tablespoon crumbled feta (2o calories, 2 grams protein, 0 grams fiber)
• Garnish: pinch of Za’atar seasoning, Aleppo pepper, and parsley

With the brands I used, approximate totals are 26 grams of protein, 7 grams of fiber, and 400 calories.

Cottage Cheese Toast With Scallion Eggs And Crispy Shallots

Cooking the scallions with the egg adds a subtle oniony flavor, and sprinkling the raw scallions on top adds freshness and crunch. Crispy shallots take this to the next level. I have a step-by-step video on Instagram where you can also get the recipe.

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1 egg scrambled with the white part of a scallion (70 calories, 6 grams protein, 0 grams fiber)
• 2 tablespoons crispy shallots
• Garnish: pinch of flaky salt, Aleppo pepper, and the top part of the scallion

With the brands I used, approximate totals are 23 grams of protein, 3 grams of fiber, and 260 calories.

Cottage Cheese Toast With Smashed Peas

I thought about this combination for days after I made it. It was delicious. There’s no need to cook the frozen peas. I cover them with hot water from my tea kettle while preparing the other ingredients. Drain them, lightly mash with a fork, and add a pinch of salt and pepper.

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1/4 cup frozen peas, prepared as noted below (35 calories, 2 grams protein, 2 grams fiber)
• 2 tablespoons crispy shallots (70 calories, 6 grams protein, 0 grams fiber)
• Garnish: pinch of flaky salt and Aleppo pepper

With the brands I used, approximate totals are 25 grams of protein, 5 grams of fiber, and 295 calories.

Related: High Protein Breakfast Bowl

Peanut Butter And Granola Cottage Cheese Toast

I loved the texture of the granola on this one, but I’d be lying if I said I loved it all together. This series has shown me that sweet cottage cheese toast is not my thing, but my family loved it! To lower the calories, I make my peanut butter using sugar-free peanut butter powder with just enough water to make it thick and creamy.

• 1 slice of toasted Ezekiel bread (80 calories, 4 grams protein, 3 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1 tablespoon peanut butter (60 calories, 8 grams protein, 2 grams fiber)
• 1/4 cup ratio keto granola (150 calories, 8 grams protein, 2 grams fiber)
• 1 tablespoon raw honey (70 calories, 0 grams protein, 0 grams fiber)

With the brands I used, approximate totals are 33 grams of protein, 7 grams of fiber, and 470 calories.

Tuna Salad On Toast With Cottage Cheese

Tuna salad and cottage cheese are a match made in heaven. This was SO SO good! For exact macros, the tuna salad was made with 1 can of Wild Planet Tuna, 1/3 cup Siggi’s Greek yogurt, 1 tablespoon avocado mayonnaise, 2 tablespoons capers, 1 tablespoon caper juice, and a generous pinch of black pepper.

• 1 slice of toasted Silver Hills Bakery bread (100 calories, 6 grams protein, 4 grams fiber)
• 1/4 cup 4% Good Culture cottage cheese (110 calories, 13 grams protein, 0 grams fiber)
• 1/2 batch of tuna salad (recipe below) (110 calories, 13 grams protein, 0 fiber)
• Garnish: bagel seasoning + scallions

With the brands I used, approximate totals are 32 grams of protein, 4 grams of fiber, and 320 calories.

High Protein Cottage Cheese Toast Recipe Variations

From sweet to savory, the possibilities are endless. I gravitate toward savory combinations, but here are a few ideas that my family loved!

Savory Cottage Cheese Toast Ideas

• Cottage cheese + crispy bacon + scallions (LOVE this simple combo)
• Smashed avocado + cottage cheese + micro greens + bagel seasoning
• Cottage cheese + sliced cucumber + za’atar seasoning
• Cottage cheese + sliced tomato + fresh basil + good olive oil + flaky salt
• Smashed avocado + cottage cheese + fried egg + chili crunch + scallions
• Cottage cheese + smoked salmon + red onion + capers + fresh dill

Sweet Cottage Cheese Toast Ideas

• Cottage cheese + sliced bananas + granola + honey
• Cottage cheese + jam + blueberries + chia or hemp seeds
• Cottage cheese + grilled peaches + hemp seeds + fresh mint
• Apple butter + cottage cheese + diced apples + cinnamon + maple syrup
• Cottage cheese + sliced pears + almond butter + pumpkin seeds + maple syrup

Helpful Tips

• If you don’t like cottage cheese’s texture, try blending it. Add the entire container to a small food processor or NutriBullet, and blend for 30 to 60 seconds or until smooth.
• Some brands have more liquid than others, which can make your toast soggy. If you see liquid on the top of the cottage cheese, pour it off and give it a good stir.
• Use a bread hearty enough to stand up to the toppings. Soft white bread won’t work here.
• Food prep makes throwing together meals like this quick and easy. I wash and prep scallions, bell peppers, bacon, roasted tomatoes, and fresh herbs every week.

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High Protein Cottage Cheese Recipes - Toast Edition

These high-protein cottage cheese toast recipes are perfect for quick and easy meals that are nutritious and satisfying for quick breakfasts or snacks!

Course brunch

Cuisine Mediterranean, Middle Eastern

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1

Equipment

• Long Toaster For Pan Bread
• Za'atar Seasoning
• Aleppo Pepper
• Air Fryer
• Mini Food Processor
• Nutribullet Blender

Ingredients

Avocado, Egg, And Feta

• 1 slice toasted Ezekiel bread
• 1/2 small avocado whipped
• 1/4 cup cottage cheese
• 1 egg fried
• 1 tablespoon crumbled feta
• pinch Za’atar seasoning and Aleppo pepper
• garnish with parsley

Scallion Eggs And Crispy Shallots

• 1 slice toasted Ezekiel bread
• 1/4 cup cottage cheese
• 1 egg scrambled with white part of a scallion
• 2 tablespoons crispy shallots
• pinch flakey salt and Aleppo pepper
• garnish with the top part of the scallion

Smashed Peas And Crispy Shallots

• 1 slice toasted Ezekiel bread
• 1/4 cup cottage cheese
• 1/4 cup frozen peas * prepared as noted below
• 2 tablespoons crispy shallots
• pinch flaky salt and Aleppo pepper

Peanut Butter And Granola

• 1 slice toasted Ezekiel bread
• 1/4 cup cottage cheese
• 1 tablespoon peanut butter
• 1/4 cup keto granola
• 1 tablespoon raw honey

Instructions

• Toast the bread in a toaster, oven, skillet, or air fryer.
• While the bread is toasting gather the toppings.
• Let the toasted bread cool for one minute before adding the cottage cheese.
• Assemble the cottage cheese toast and enjoy immediately!

Savory Italian sausage, bell peppers, and creamy Havarti come together for an amazing combination of flavors and textures. The sausage is packed with flavor and loaded with protein. You could also make this with my homemade chicken Italian sausage to lighten things up a bit!

We’re big fans of an easy make-ahead egg bake around here. The variations are endless, and I’ll provide some swaps below. Check out my veggie egg bake and ham and cheese egg muffins. They set you up for busy mornings when you need a quick, protein-rich meal on the go. Add this to your collection of egg bake recipes, brunch ideas, savory breakfasts, and high-protein meals!

I’ve shared countless videos on how to make the perfect egg bake on Instagram. I’m the egg bake queen, if I do say so myself. There’s no rubbery, dense, dry egg bakes in this house, and this sausage egg bake is one of our favorites! This is very versatile. Feel free to swap some ingredients out to suit your taste. However, I have some tips below for different veggie options and why you should cook some of them beforehand. 

This hearty, healthy make-ahead breakfast bake is perfect for anyone seeking high-protein breakfast ideas or delicious, easy recipes.

Sausage Egg Bake

Whether you’re cooking for one person or have a large family, spending a little time on food preparation helps reduce kitchen stress and helps pull together quick meals throughout the week. This is why I love ingredient prepping. Because the sausage was cooked and the vegetables were prepped, I was able to get this breakfast egg bake into the oven much faster.

Related: Hearty Veggie Egg Bake Recipe

Main Ingredients

• Eggs. I used seven large eggs because I like a thicker egg bake. The number of eggs you use depends on how thick or thin you want the mixture. Make a thinner egg bake for sandwiches, or go thicker if you want a version hearty enough to enjoy on its own.
• Cottage cheese. I often discuss how to cook with cottage cheese because it can be finicky. Rather than repeating myself, you can read the post I linked above for some of my tips. 
• Havarti cheese. Havarti cheese is absolutely delicious and, in my opinion, underrated. It gives a creamy, buttery flavor that complements the rest of the dish. I use it almost exclusively in place of mozzarella, which I think has zero flavor.
• Italian sausage. You can’t have a sausage egg bake without it! Sausage is packed with flavor, so it does the heavy lifting in this recipe! It’s also loaded with protein.
• Veggies. I used bell peppers because I love the combination of sausage and bell peppers, but feel free to use whatever you prefer.  
• Seasonings and herbs. Since the Italian sausage packs so much flavor, additional seasonings are optional. Sometimes I add a few to jazz it up! 

Recommended For This Recipe

To blend the cottage cheese, I used this Ninja Food Processor. This system is a workhorse and my most-used kitchen appliance. It’s functional and affordable!

Shop Here

Sausage Egg Bake Instructions

It takes less than 10 minutes to get my sausage egg bake in the oven. The hardest part is waiting for it to cool off so you can dive in!

1. Preheat your oven to 325°F
2. Spray a 10×15″ baking sheet with non-stick cooking spray.
3. Cook or defrost your Italian sausage. ** see notes
4. Sprinkle the peppers, scallions, and cheese over the Italian sausage.
5. Add the cottage cheese, eggs, and seasoning to a small blender or food processor.
6. Blend until just combined. Try not to make it too frothy.
7. Pour the egg mixture over the meat, veggies, and cheese.
8. Use a spatula to evenly distribute the ingredients.
9. Bake for approximately 20 minutes or until the center is set.
10. Remove from the oven and let cool for 10 minutes. ** see tip below
11. Slice and serve with your favorite toppings! 

Related: Ham & Eggs Breakfast Muffins

Tips For Success + Variations

• Cook watery vegetables before adding them to the dish. This is because they release moisture, and excess moisture is the downfall of any egg bake. So, veggies like tomatoes, spinach, and mushrooms should be sautéed thoroughly before adding them to your baking pan. 
• An egg bake is a great option for a quick and easy brunch. Bake it in a pretty dish, such as these rose gold baking sheets, and serve toppings like sour cream, additional cheese, salsa, herbs, and peppers on the side. You can easily double or triple the recipe using the slider in the recipe card below.

If you’ve tried my sausage egg bake, I’d love it if you would leave a comment below!

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Sausage Egg Bake With Savory Italian Sausage

This sausage egg bake is a low-carb, gluten-free recipe that's hearty and satisfying. Perfect for quick breakfasts and weekly meal prep!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Resting Time 10 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 435kcal

Equipment

• Nutribullet Blender
• Ninja Food Processor Set
• Oregano
• Smoked Paprika
• High Sided Baking Pan
• Redmond Real Salt

Ingredients

• 1 pound Italian sausage cooked * see notes
• 7 large eggs
• 1 cup shredded white cheddar cheese
• 1 cup diced bell peppers
• 1/2 cup cottage cheese
• 2 scallions sliced * darker tops set aside
• 1/2 teaspoon sea salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon dried oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon black pepper

Instructions

• Preheat your oven to 325°F
• Spray a 10×15″ baking sheet with non-stick cooking spray.
• Cook or defrost your Italian sausage. ** see notes
• Sprinkle the peppers, scallions, and cheese over the Italian sausage.
• Add the cottage cheese, eggs, and seasoning to a small blender or food processor.
• Blend until just combined. Try not to make it too frothy.
• Pour the egg mixture over the meat, veggies, and cheese.
• Use a spatula to distribute the ingredients evenly.
• Bake for approximately 20 minutes or until the center is set.
• Remove from the oven and let cool for 10 minutes. ** see tip below
• Slice and serve with your favorite toppings!

Nutrition

Calories: 435kcal | Carbohydrates: 4g | Protein: 24g | Fat: 35g | Saturated Fat: 14g | Cholesterol: 268mg | Sodium: 1021mg | Fiber: 1g | Sugar: 2g

Homemade condiments will level up your cooking! A killer sauce or dip can elevate a dish by adding acidity, freshness, and flavor. They’re easy to make, healthier, and customizable. Want more garlic or spice? Go for it!

My chunky blue cheese dressing is another reader favorite, and if you love ranch dressing, having your own dry mix gives you more ways to use it! This honey mustard recipe requires a few extra ingredients, but it’s what makes it unique and the best (in my humble opinion).

We all need an arsenal of quick, easy sauces, and my sour cream sauce is the most popular among my friends and family. It was a happy accident one day when I ran out of mayonnaise, and all I had was sour cream. Years later, using equal parts mayonnaise and sour cream as a base for many sauces, dips, and dressings is my go-to. If you’re like me and don’t love mayonnaise but appreciate its richness, cutting it with sour cream lightens it up a bit while adding a subtle tang and creaminess.

Sour Cream Sauce Recipe

The best part about this recipe, aside from how easy and delicious it is, is that it’s customizable. Adding salsa turns it into a quick Southwest-style sauce, and experimenting with different salsa flavors is fun. For example, when serving this with fish tacos, I like to use a lime-forward salsa like this one. Like spice? Add whatever seasonings and hot sauce you want. Adding fresh herbs like cilantro and parsley will add a fresh, herb-y flavor. Seasonings like smoked paprika or roasted cumin will add depth of flavor. A little lemon or lime juice will brighten the sauce, and the acid helps balance the richness. This is a very versatile recipe!

Related: High-Protein Chicken Protein Bowls

Ingredients You’ll Need

The recipe only requires three ingredients: equal parts salsa, sour cream, and mayonnaise. The seasonings are optional. Sometimes I add them, and sometimes I jazz it up!

• Mayonnaise adds richness and flavor. I use this avocado oil mayonnaise, but any will work.
• Sour cream adds tang and creaminess and mellows out the mayonnaise flavor.
• Salsa. I use fire-roasted salsa for extra flavor, but use what you like.
• Optional seasonings. Smoked paprika, roasted cumin, garlic powder, onion powder, Aleppo pepper.

Note. The calories in 1 cup of sauce are approximately 665, and most of those calories come from the mayonnaise. Mayonnaise is a fat, and it averages about 100 calories per tablespoon. Sour cream, however, is very low in calories, averaging about 15 calories per tablespoon. You can play around with the ratios of mayonnaise and sour cream to lower the calorie count.

Related: Gluten-Free Sausage Balls

How To Make Sour Cream Sauce

This is so easy that I can hardly even call it a recipe, but be sure to read the tips at the bottom of the post.

1. Add the sour cream, mayonnaise, and salsa to a bowl.
2. Stir well to ensure everything is well combined.
3. Refrigerate for at least 30 minutes to allow the flavors to combine.

Note. Three ingredients are all you need, and I often make it with only those three. Add salt, pepper, herbs, hot sauce, and seasonings to taste.

These glass serving bowls. are perfect for serving and storing the sauce. They’re pretty and functional!

Serving Suggestions & Tips

This versatile sauce can be used as a sauce, dip, or dressing. Here are some of my favorites.

• Drizzle it over protein bowls like my high-protein southwest chicken bowls.
• Serve as a dip with corn chips, quesadillas, burritos, chicken strips, or taquitos.
• Stir into a southwest pasta salad with black beans, corn, tomatoes, and bell peppers.
• Use full-fat mayonnaise and sour cream for better flavor and a creamier consistency.
• A squeeze of fresh lime juice brightens it, as do fresh herbs like cilantro or parsley.
• I suggest letting this hang out in the fridge for 30 minutes before serving for better flavor.
• Add your favorite hot sauce, chipotle in adobo, or cayenne for some heat.
• The salsa you use can completely change the flavor. I’ve made this with salsa verde in white chicken enchiladas. It was amazing!

If you try my easy sour cream sauce, I’d love it if you would leave a comment below!

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Sour Cream Sauce Recipe

Level up your meals with my simple sour cream sauce recipe, a fan favorite for tacos, burritos, rice bowls, chips, and more!

Course Condiment

Cuisine American

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Rest Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 171kcal

Equipment

• Avocado Oil Mayonnaise
• Fire Roasted Salsa
• Glass Mixing Bowl
• Wire whisk
• Serving & Mixing Bowl Set

Ingredients

Sauce Ingredients

• 1/3 cup sour cream
• 1/3 cup mayonnaise
• 1/3 cup fire-roasted salsa

Optional Seasonings

• 1/4 teaspoon smoked paprika
• 1/4 teaspoon roasted cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon Aleppo pepper

Instructions

• Add the sour cream, mayonnaise, and salsa to a bowl.
• Stir well to ensure everything is well combined.
• Taste and adjust the salt and pepper.
• If using the additional seasonings, add them now.
• Whisk well and refrigerate for at least 30 minutes to allow the flavors to combine.

Nutrition

Calories: 171kcal | Carbohydrates: 2g | Protein: 1g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 19mg | Sodium: 267mg | Potassium: 84mg | Fiber: 0.4g | Sugar: 2g

Homemade sauces and dressings are surprisingly simple to make and easily customizable, and this one is no exception. I often change it up depending on how I’m serving it. It’s quick, easy, and worth adding to your recipe rotation. If you love sweet-and-savory sauces, also check out my easy honey mustard with Greek yogurt.

Is there anything more satisfying than slam-dunking a potsticker into a flavor-bomb sauce and taking that first bite? My creamy soy ginger dipping sauce is a family favorite, but don’t stop at potstickers. We serve this with rice bowls, noodle dishes, stir it into ramen, drizzle it over hibachi-style veggies, and so much more.

As part of my weekly ingredient prep, I always make a homemade dressing or sauce. Depending on my menu, it may be kimchi mayonnaise, which is very gut-friendly. Ranch dressing made with a homemade dry seasoning mix, and I love a chunky blue cheese dressing (made without buttermilk). I’m a firm believer that a killer or dressing sauce can transform a dish, so I always have one in my refrigerator!

Creamy Soy Ginger Sauce

This sauce checks all the boxes. It takes about five minutes to make with mostly pantry ingredients and delivers big-time flavor. Dark soy adds depth, mayonnaise adds richness, lime juice cuts through the fat, and a touch of honey balances everything. It’s absolutely delicious, and you’ll want to make a double batch!

Related: 2-Minute Kimchi Mayonnaise Recipe

Step By Step Instructions

First, you’ll want to gather your ingredients, most of which you probably already have in your pantry, and add them to a bowl.

• Mayonnaise. It provides richness and fattiness. I used this avocado mayonnaise.
• Greek yogurt. Provides a bit of tang and lightens up the sauce.
• Ginger. Grated fresh on a microplane works best and gives the sauce a zesty, spicy kick!
• Dark soy. It’s rich, salty, and more complex than regular soy sauce, though that works fine too.
• Toasted sesame oil. This adds a toasty, nutty flavor. A little goes a long way.
• Sriracha. A little Sriracha adds a garlicky, spicy kick.
• Lime juice. This brightens up the sauce and adds a little tang.
• Honey. A touch of honey helps balance out all the flavors. ** see note in next steps

Note: I love a combination of mayonnaise and Greek yogurt for both richness and tang. Using a full-fat, plain Greek yogurt helps keep the sauce on the thicker side. For this recipe, I used 5% Fage Plain Greek yogurt.

Next, whisk until smooth and give it a taste. You’ll notice there is no honey in the ingredient shot, because I often make this without it. A bit of sweetness helps balance the sauce, and the avocado mayonnaise I use already has some sweetness. Depending on the products you’re using and the sweetness level you like, you may or may not need to add honey. Also, remember that we all have different tastes. My suggestion is to make it without the honey, taste it, and then add a little at a time until it tastes good to you.

Taste again and adjust. Want more spice? Add more sriracha. More acid? Add lime. Remember that all recipes are guides, not rules, especially when making condiments. They’re easily customizable. Add a little bit of an ingredient at a time and don’t go too heavy-handed. Once you add too much, then you’ll need to fix it. Go slow! 

Related: Sardine Rice Bowl (with this sauce)

Creamy Soy Ginger Sauce – Tips

• The best way to grate your ginger is to use a small, handheld grater. I like to grate an entire knob at once and then pack it into small silicone ice cube containers. It works perfectly in recipes like this.
• If you follow a gluten-free diet, look for gluten-free tamari rather than soy sauce. Gluten-free tamari is the perfect substitution for soy sauce, and there are also low-sodium varieties. 
• Go slow with sesame oil. It’s an acquired taste, and toasted sesame oil has a more robust flavor. If you’re unsure whether you like it, start with even less than what I have listed and add more to taste.
• This can be stored in an airtight container and kept in the refrigerator for up to five days.

Serving Suggestions

• Drizzle over fried rice, protein bowls, rice bowls, and greens for an Asian spin on salad.
• Serve as a dipping sauce for crudité, egg rolls, potstickers, spring rolls, and chicken wings.
• Toss freshly cooked rice noodles with a little sauce and your favorite Asian veggies.
• Shrimp tacos and poke bowls are even more delicious with a big dollop of this sauce on top.

And that’s it, friends! I hope you love this creamy soy ginger sauce as much as we do! If you make it, please come back to let me know how you like it!

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Creamy Soy Ginger Sauce

You’ll want to repeat this creamy soy ginger sauce and dip everything in it! It’s easy and addictive, and you can whip it up in 5 minutes!

Prep Time 10 minutes minutes

Servings 2

Calories 166kcal

Author www.savingeveryday.net

Equipment

• Avocado Mayonnaise
• Toasted Sesame Oil
• Dark Soy Sauce
• Low Sodium Tamari
• Sriracha Sauce
• Organic Honey

Ingredients

• 1/2 cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 1 teaspoons freshly grated ginger
• 1/4 teaspoon toasted sesame oil
• 1 teaspoon dark soy sauce
• 2 teaspoons lime juice
• 1-2 teaspoons sriracha
• 1 tablespoon honey

Instructions

• Add all ingredients to a bowl.
• Whisk until smooth.
• Taste and adjust the ingredients to your liking.

Notes

There was enough salt in the tamari for me, but feel free to add more. If you want it spicier, add more red pepper flakes or sriracha.

Nutrition

Calories: 166kcal | Carbohydrates: 11g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 8mg | Sodium: 328mg | Potassium: 98mg | Fiber: 0.1g | Sugar: 11g | Vitamin A: 17IU | Vitamin C: 3mg | Calcium: 59mg | Iron: 0.2mg

This is a simple, nutrient-dense meal that delivers impressive benefits. Sardines, a powerhouse of tinned fish, provide high-quality protein, omega-3 fatty acids, calcium, and key minerals like iron. Paired with rice for steady energy, it’s an easy, affordable way to create a balanced, satisfying dish.

Sardines and rice make an incredibly budget-friendly meal, with a good tin costing around $4 and rice just pennies per serving. It’s also a smart way to use leftover rice and reduce waste. Keep your bowl simple or load it up with veggies, herbs, lemon, and/or hot sauce. This easy tinned fish recipe turns a humble can of sardines into a nutritious, satisfying meal for one—and if sardines aren’t your thing, swap in mussels, trout, anchovies, mackerel, or smoked oysters.

Rice bowls are one of my go-to meals when I need something quick, but they’re also perfect for using up ingredients and reducing food waste. Since you only need small amounts, build your bowl with whatever odds and ends you have on hand—there are no rules. We eat them so often that I make double batches of oven-baked rice and freeze single portions for easy meals anytime.

Sardines are an easy, affordable source of protein and nutrients. Keeping a variety of canned seafood on hand makes it easy to prepare low-effort, healthy meals at home or on the go.

Wild Caught Gourmet Brisling Sardines

Premium, high-quality, wild caught, lightly smoked brisling sardines preserved in olive oil. High in protein and Vitamin D, keto-friendly and gluten-free.

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Sardine Rice Bowl

I’ve been on a canned seafood journey for the past couple of months, and trust me, I’ve tried just about every combination of ingredients. Rice with sardines is at the top of my list of favorites. It’s a delicious combination and a blank canvas for endless toppings!

As mentioned above, rice bowls are incredibly versatile. I never make my burrito bowls or this shrimp rice bowl the same way twice because I’m always playing around with new combinations. If you’ve been wanting to eat more tinned fish, a sardine rice bowl is a great place to start!

Related: Kimchi Mayonnaise – Simple 5-Minute Sauce

Sardine And Kimchi Rice Bowl

This combination was fresh, crunchy, and packed with big, bold flavors and textures. The kimchi does the heavy lifting in this sardine rice bowl, providing spicy, tart, savory (umami) flavors. Combined with the sardines’ subtle smokiness, this was absolutely delicious!

1. Warm up a serving of rice. I use my oven baked rice, which I freeze into single-serve portions in these containers. To defrost, simply place a block of frozen rice in a small microwave-safe bowl, cover it with a wet paper towel, and microwave on defrost for 2 minutes.
2. Add the warmed rice to a serving bowl with a generous spoonful of your favorite kimchi, and drizzle some of the juice over the rice. Although you can’t see it in the picture, I also drizzled the rice with the tiniest bit of soy sauce.
3. Next, arrange the sardines on top. For this bowl, I used lightly smoked Brisling sardines. You can read this post to learn about the different types of sardines and the ones I prefer.
4. Add sliced radishes and scallions, and finish with bagel seasoning for flavor and crunch. I love a little fresh lemon over the sardines, but it’s not necessary. The kimchi is acidic enough.

Related: Sardine Toast – 3 Ways

Sardines And Rice With Creamy Soy Ginger Sauce

This bowl is simple and lets the sardines shine, and my homemade soy-ginger sauce is so good, you’ll want to make a double batch! (that recipe is linked below)

1. Start with a base of cooked rice. Since these recipes go quickly, I do this first.
2. Next, drizzle some of my creamy soy-ginger dipping sauce, or any condiments you like.
3. Add sliced radishes for crunch and a subtle peppery bite, or any crunchy veggies you want.
4. Arrange the sardines on top. For this bowl, I used boneless and skinless sardines. After trying dozens of varieties, which I explained in this post, I prefer sardines packed in olive oil. They’re incredibly tender, succulent, and never dry.
5. Finish with a squeeze of fresh lime, sliced scallions, and bagel seasoning.

Notes And Variations

• Swap out the veggies. Edamame, snow peas, cucumbers, and carrots are all delicious.
• Any canned seafood works here. Mackerel, smoked mussels or oysters, or rainbow trout.
• Sauces and garnishes can make all the difference. A little fresh lemon, hot sauce, crispy garlic, or bagel seasoning are some of my favorites.
• Literally anything brined and pickled works beautifully as well. Kimchi, olives, hot peppers, and Giardinera all complement the rich, meaty texture of the fish.

And that’s it, friends! I hope this inspires you to make your own sardine rice bowl, and I’d love it if you come back to let me know how you like it!

Tinned fish can be intimidating. Is it fishy? Does it have bones? I had all the same questions, but after months of research and recipe testing, I’ve tried it all and am now an official member of the tinned fish fan club! From sardines to mackerel and smoked mussels to trout, the options are endless. This pantry staple is a nutritional powerhouse, budget-friendly, and incredibly versatile.

This is the first in a series of tinned fish recipes, including everything from sardine toast to rice bowls, to dips, spreads, and salads, so be sure to come back often and be sure to check out our popular canned tuna recipes like this high-protein tuna salad, a mayonnaise-free tuna and avocado salad – a personal favorite! 

We’re starting this series with sardines and toast because I think it’s a great segue into the world of tinned fish or canned seafood (why are we calling it tinned fish?). Personally, I’ve found that a base of crunchy bread combined with bright, acidic toppings is the most enjoyable way to eat these little nutritional powerhouses!

Sardines And Toast Ideas

Starting with a crunchy base helps hide the texture of the sardines, especially helpful for beginners. Next, choose a sardine. I’ll go over some options below. For the toppings, you can keep it simple with lemon juice and chives, or load up with tomatoes, olives, cucumbers, and more. I’ve been sharing dozens of variations over on my Instagram stories. Before we dive into the recipes, here are some quick facts about sardines!

Types Of Sardines

Not all sardines are the same. The type and what it’s packed in can completely change the experience.

• Pilchards (True Sardines)
  • Best for: Beginners, chunky toast toppings, smashed sardine spreads.
  • These are the most widely available sardines and what most people picture when they think of canned sardines. They’re slightly larger with a firmer texture and a mild, approachable flavor.
• Brisling Sardines (Sprats)
  • Best for: Elegant toast combinations, lemony or herb-forward recipes.
  • Smaller, softer, and more delicate than pilchards, brisling sardines are often packed tightly in cans and have a rich, buttery flavor.
• Mediterranean Sardines
  • Best for: Simple toast recipes where the sardines are the star.
  • Often considered premium, these sardines are tender, flavorful, and packed in high-quality olive oil.

Depending on your preferences, you can choose from larger sardines with skin and bones, boneless, skinless fillets, or smaller sardines like Brisling. The options are truly endless, and I encourage you to try several different brands and varieties before deciding whether or not sardines are for you!

How Sardines Are Packed: Pros & Cons

How sardines are packed plays a significant role in both flavor and nutrition. I prefer olive oil–packed sardines because the added fat enhances the flavor and texture. Water-packed sardines have their place, but I find them to be drier and best when mixed into a salad.

• Sardines Packed in Olive Oil
  • Pros: Richer flavor and silkier texture. Healthy fats support heart health and nutrient absorption. Ideal for spreading, mashing, and toast recipes
  • Cons: Higher in calories. Flavor may overpower very mild toppings.
  • Best for: Sardine toast, pasta, salads, and recipes where flavor matters most.
• Sardines Packed in Water
  • Pros: Lower-calorie option. Clean, neutral taste.Easier to control added fats in recipes.
  • Cons: Drier texture.Less flavorful on its own.
  • Best for: High-protein or low-fat meals, mixing with sauces or spreads.

There are other options like sardines packed in tomato sauce, mustard, or hot sauce, but for the sake of this post, we’ll stick with sardines packed in olive oil or water since that’s what I used.

Related: Easy Sardine Rice Bowls

Health Benefits Of Sardines

Sardines may be small, but they deliver an impressive amount of nutrition. From heart health to bone strength, these tiny fish are one of the most nutrient-dense proteins you can add to your meals!

• Rich in Omega-3s for Heart and Brain Health
  • Sardines provide EPA and DHA omega-3 fatty acids that support heart health, reduce inflammation, and play an important role in brain function and mood balance.
• High-Quality Protein That Keeps You Full
  • A single serving delivers complete protein with all essential amino acids, helping support muscle health, satiety, and overall metabolism.
• Strong Bones and Teeth Support
  • When eaten with their soft bones, sardines offer highly absorbable calcium plus vitamin D—two nutrients that work together to support bone strength and long-term skeletal health.
• Energy-Boosting Vitamin B12
  • Sardines are packed with vitamin B12, which supports red blood cell production, nerve function, and steady energy levels.
• Low-Mercury, Heart-Friendly Choice
  • As a small fish, sardines are naturally low in mercury and provide potassium and magnesium that help support healthy blood pressure and heart rhythm.

If the impressive list of health benefits doesn’t convince you, hopefully this list of ideas for sardines and toast will. All the ingredients should be adjusted ot taste. Want more lemon? Go for it, Love Boursin cheese? Feel free to add more. These are just ideas and are easy to customize!

Sardine Toast With Sun-dried Tomatoes

The combination of crunchy sourdough with Boursin, sun-dried tomatoes, and lemon is perfection. To pump up the flavor, I brushed the toast with some of the sundried tomato oil mixed with oregano, lemon, and garlic. I could eat this on repeat!

1. Mix sun-dried tomato oil with fresh lemon juice, a pinch of dried oregano, crushed red pepper, and a small grated garlic clove.
2. Brush the oil mixture onto the warm sourdough bread, then spread a thin layer of Boursin on top.
3. Drain the sardines, arrange them on top of the Bourson, and finish with sun-dried tomatoes, chopped parsley, lemon zest, a generous squeeze of fresh lemon juice, and a pinch of salt.

I used big sardines in olive oil for this one, so this toast is an excellent example of how you can hide some of their texture with a thick and crunchy piece of toast. You could also chop up the sardines before assembling.

Sardine Salad On Toast

If you can’t get used to the idea of eating a whole little fish, this combination is for you. Mashing the sardines and combining them with crunchy veggies hides the texture. If you’d like tuna salad, you will love this!

1. Drain the sardines, add them to a bowl, and mash them with a fork.
2. Dice a little celery and red onion and add them to the bowl along with a tablespoon of capers.
3. Mix equal parts whipped cream cheese and Greek yogurt until smooth.
4. Add a bit of Dijon mustard, chopped chives, and lemon juice to create a sauce.
5. Add the sauce to the sardines and veggies, mix well, taste and adjust the salt, and set aside.
6. Toast a slice of bread, top with the salad, and garnish with chopped chives, lemon zest, and a squeeze of fresh lemon juice.

I like mixing cream cheese and yogurt to create a lighter sauce, both in taste and consistency. Feel free to use all cream cheese or Greek yogurt. Alternatively, you can use mayonnaise instead of yogurt. 

Cottage Cheese Sardine Toast

This is a simple combination of cottage cheese, boneless and skinless sardine fillets, lemon, and my favorite bagel seasoning for salt and crunch. It’s high in protein, quick to assemble, and perfect for breakfast, lunch, or dinner.

1. Spread some cottage cheese on a piece of crispbread.
2. Arrange boneless skinless sardine fillets on top.
3. Garnish with bagel seasoning, Aleppo pepper, lemon zest, scallions, and finish with a squeeze of fresh lemon juice.

If you’ve never had crispbread, it’s incredibly crunchy and adds fantastic texture as well as a decent amount of fiber. They have gluten-free versions as well.

Related: Greek Shrimp Salad (Easy Impressive Appetizer)

SALT TO TASTE. You guys. The number of messages I receive about salt is honestly confusing. If you want more salt, add more salt.  I love salt. My husband doesn’t. It’s a personal thing. Also, the sodium content of canned sardines varies significantly by brand. You may or may not need more.

Need More Ideas For Sardines And Toast?

If the recipes above haven’t inspired you, here’s a quick list of some more combinations I’ve made and enjoyed!

• Simple Cream Cheese & Sardine Toast
  • Spread a slice of toast with whipped cream cheese, arrange drained boneless, skinless sardine fillets on top, and finish with a generous squeeze of fresh lemon, red pepper, bagel seasoning, lemon pepper, and scallions.
  • Why it works: Sometimes, the simplest combinations are the best. This flavor combo is 10 out of 10!
• Mediterranean Sardine Toast
  • Layer sardines over toast with smashed cherry tomatoes, olives, cucumbers, and a sprinkle of feta. Drizzle with olive oil and a pinch of oregano.
  • Why it works: This combo adds fiber, antioxidants, and bold Mediterranean flavors that pair naturally with sardines.
• Garlic Sardine Toast with White Beans
  • Warm mashed white beans with garlic and olive oil, spread on toast, add sardines, lemon, and parsley.
  • Why it works: This is protein-on-protein plus fiber, making it both filling and blood-sugar-friendly.
• Spicy Sardines with Tomato Jam
  • Top toast with tomato jam or slow-cooked tomatoes, add sardines, and finish with chili crisp or Calabrian chili paste.
  • Why it works: Sweet-savory heat cuts through the richness and adds depth without overpowering.
• Sardine Caesar-Style Toast
  • Mash sardines with lemon juice and a touch of Dijon. Spread on toast, then top with shaved Parmesan and romaine.
  • Why it works: A nod to classic Caesar flavors that feels familiar and comforting.
• Breakfast-Style Sardine Toast
  • Top toast with sardines, a soft-boiled egg, and chili flakes. Add a squeeze of lemon and/or hot sauce.
  • Why it works: Protein-rich and energizing—perfect for a savory breakfast or brunch.

I hope this post has inspired you to try sardines and toast! It’s a quick, healthy meal with endless variations. Be sure to come back and share your ideas, too! I’d love to try them!

Customize them with your favorite bread, meat, and cheese, and swap out the ingredients to make them gluten-free, low-carb, and higher in protein. I LOVE making these for postpartum moms!

Your future self will thank you when you’ve got a healthy, delicious breakfast ready to go, like these versatile sandwiches, my sausage egg bake, or high-protein Greek yogurt bowls, which can all be prepped ahead!

We can all agree that breakfast needs to be quick and easy, especially on school days and workdays. Mornings are hectic, with or without kids, so a warm, nutritious meal is a godsend. My freezer breakfast sandwiches are the perfect solution. They can be made ahead, easily reheated, and are ideal for on-the-go!

Prepping meals throughout the week saves time and money. How often have you been running late and told yourself, “I’ll just grab something on the way?” I know I’m guilty of it, and those dollars add up. It’s also not the healthiest choice. Ingredients (and money) matter, so I try to avoid putting myself in those situations. These sandwiches are on regular rotation in our house!

Related: Food Prepping To Save Time & Money

Freezer Breakfast Sandwiches

You’ll only need a few ingredients for this recipe, so I like to make them count by using ingredients that help us meet our fiber and protein goals. As for the bread, my husband loves bagels, and I prefer English muffins. Food for Life English muffins are my favorite. They’re heartier than regular English muffins and filling. For the bagels, we like Dave’s Killer Bread, which is higher in protein than most brands. 

Related: High Protein am & Cheese Breakfast Muffins

How to Make Freezer Breakfast Sandwiches

For 12 freezer breakfast sandwiches, I used 24 store-bought breakfast sausage patties, which were significantly smaller than the buns. If yours are larger, you may only need 12 patties. You could also make your own. My homemade Italian chicken sausage is perfect for this recipe. Detailed ingredients and instructions are included in the recipe card below.

Ingredients

• Eggs. I use whole eggs, but feel free to use egg whites to save some calories.
• Thick-cut sharp cheddar slices. I love Tillamook because it has tons of flavor!
• Sausage patties. The sausage adds a hearty flavor and texture. Use what you like!
• English muffins/bagels. Use what you like. I used Food4Life English muffins and Dave’s Killer Bread bagels.

Instructions

• Preheat oven to 3325°F and prep a large baking sheet.
• Prepare the egg mixture, and pour it onto the baking sheet.
• While the eggs are in the oven, work on the sausage, cheese, and English muffins.
• When the eggs are set, use a biscuit cutter or a mason jar lid to cut circles from the eggs. 
• Assemble the sandwiches in this order:
  • muffin or bagel bottom
  • cheese
  • sausage
  • egg
  • cheese scraps
  • muffin or bagel top
• Store using one of the methods below or enjoy immediately. Microwave for 60 seconds or bake in the oven at 350ºF until the cheese is melted.

How To Store & Reheat

To Refrigerate & Reheat

• Place the sandwiches in a large, covered container and consume within four days.
• Reheat in the microwave for 40-60 seconds, or until warmed through.
• Alternatively, heat in the oven or toaster oven at 350°F for 15 minutes, or until warmed through.

To Freeze & Reheat

• Wrap each sandwich tightly with parchment paper or aluminum foil.
• Place it in a gallon-size freezer bag.
• Write the date on the bag along with the type of sandwich.  You may remember, but your family won’t.
• To reheat in the oven or toaster oven, preheat to 350ºF. Place the wrapped sandwich on a baking sheet and bake for 15-20 minutes, or until heated through. If you want the outside crispier, carefully unwrap it and return it to the oven for a few minutes.
• To reheat in the microwave, unwrap the sandwich from the parchment paper and place it on a paper-towel-lined plate. This helps absorb moisture. Cook for 60 to 90 seconds or until warmed through.

My favorite method combines the microwave and the oven. I start with the microwave and finish in the toaster oven. Place in the microwave for 60 to 90 seconds to thaw, then unwrap and finish in the oven for 10 minutes to crisp the outside.

Tips & Variations

• When cutting out the eggs, use a biscuit cutter or the lid of a wide-mouth mason.
• Don’t waste the egg scraps. They’re perfect for breakfast burritos, tacos, or fried rice.
• Use a smaller pan and adjust the cooking time for an even thicker layer of eggs.
• I like to cut the cheese to fit the bread so it doesn’t melt all over the pan.
• Adding the extra ^ pieces of cheese to the top layer acts as a second “glue layer.”
• To avoid overcooked, rubbery eggs, remove them when they are just set. 
• You can add any veggies you like to the eggs. I suggest choosing veggies that aren’t watery.
• If you use watery veggies like mushrooms or tomatoes, sauté them first to remove the moisture.
• Add cooked bacon, deli ham, a different cheese – whatever protein you like. 

By using parchment paper or aluminum foil, they can go right from the freezer to the oven. Parchment paper is my first choice, and storing all sandwiches in a freezer bag once wrapped protects them from freezer burn.

Related: Loaded Veggie Egg Bake

If you try my freezer breakfast sandwiches, I’d love it if you would leave a comment below!

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Make Ahead Freezer Breakfast Sandwiches For Meal Prep

Start your day right with make-ahead freezer breakfast sandwiches. Hearty and savory, they are perfect for meal prep and on the go meals!

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 689kcal

Equipment

• Mixing bowl
• Baking Sheet
• Wire whisk
• Biscuit Cutter
• Parchment paper
• Large Freezer Bags
• Non-Stick Cooking Spray

Ingredients

• 12 large eggs
• 1/2 cup half-and-half
• 1/4 tsp salt
• 1/4 tsp pepper
• 3 sliced scallions, top part only
• 12 slices thick cut cheddar cheese
• 24 breakfast sausage patties ** see note
• 6 English muffins (I used Food For Life)
• 6 bagels

Instructions

• Preheat oven to 325 degrees Fahrenheit.
• Liberally spray a large (13″ x 19″) baking sheet with nonstick spray.
• Whisk the eggs, half-and-half, salt, and pepper in a separate bowl.
• Pour the eggs onto the baking sheet and sprinkle on the scallions.
• Carefully transfer the baking sheet to the oven.
• Cook for 15 – 18 minutes or until the eggs are set.
• While the eggs cook, warm the sausage according to the package directions.
• When the eggs are set, remove the pan from the oven and cool for 5 minutes.
• Use a biscuit cutter or a mason jar lid to make egg circles.
• Assemble the sandwiches in this order: muffin or bagel bottom > cheese > sausage > egg > cheese pieces > muffin or bagel top
• Heat immediately or store using one of the methods below.
• To enjoy right away, pop it in the microwave for 60 seconds or toast it in the oven at 350ºF until the cheese is melted.

Notes

Nutritional values are approximate and based on the products I used.

Nutrition

Calories: 689kcal | Carbohydrates: 49g | Protein: 44g | Fat: 37g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 304mg | Sodium: 2352mg | Potassium: 209mg | Fiber: 3g | Sugar: 5g | Vitamin A: 1075IU | Vitamin C: 3mg | Calcium: 243mg | Iron: 4mg

It’s easily customizable using whatever veggies and protein you already have on hand to keep this budget-friendly. No need to run out and buy different ingredients when you can use what you already have.

You can also make this into egg muffins by filling muffin tins instead of a baking dish and adjusting the cooking time accordingly. Add this to your collection of budget-friendly meals and high-protein meal prep options. 

If you have veggies that need to be used, say hello to your new favorite recipe! Egg bakes are quick to prepare and a perfect way to transform leftovers into something completely new. My veggie egg bake is on regular rotation in our house.

The beauty of this dish is in its versatility. You can use any veggies you like, add cooked protein or not, and use whole eggs or egg whites to keep it a little lighter. I love adding my homemade Italian sausage to this recipe. It adds a ton of flavor and protein. It’s hard to mess this up. I’ve included some tips for success below and have a video on my Instagram showing one of the many variations I’ve made. 

Veggie Egg Bake Recipe

What is an egg bake? I’ve seen it referred to by different names, but it’s essentially a baked egg casserole. You can keep the fillings simple or load them up with your favorite meat and veggies. It also works well as an overnight breakfast casserole, making it one of my favorite make-ahead meals for Thanksgiving breakfast and busy Christmas mornings. Once you have everything in your baking dish, cover it and store it in the refrigerator, rather than baking it. When you’re ready to eat the next day, pop it in the oven and enjoy! 

Related: Sausage Egg Bake Recipe

Main Ingredients

The ingredients in my veggie egg bake are straightforward. You can swap out the veggies you don’t like with whatever you want!

• Eggs + Egg Whites. I use both to lower the calories and add fluffiness. 
• Greek yogurt. Greek yogurt adds extra protein and a hint of tanginess.
• Bell peppers. Because that’s what I had, but use any combination of veggies you like. 
• Parmesan cheese. Savory and salty, it pairs well with the sun-dried tomatoes. 
• Sun-dried tomatoes. I’m using sun-dried tomatoes packed in olive oil and spices from Trader Joe’s, but any sun-dried tomatoes will work. They add a delightful chewiness and a tart, sweet flavor that I am obsessed with!

How To Make Veggie Egg Bake

This can be prepared and in the oven in under 15 minutes. As always, detailed instructions are included in the recipe card below.

• Once you’ve preheated your oven, get your veggies cooking.
• While that’s happening, move on to your egg mixture. 
• When the veggies are done, add everything to a baking dish.
• The hardest part is waiting for the egg bake to cook!
• To serve, I like to sprinkle it with the tops of the scallions, a little extra Parmesan cheese, and a dash of pepper.

Sometimes, I cook the veggies, and sometimes, I don’t. Remember, they will cook in the oven, so you can skip this step if you want them to have some texture.

Helpful Tips

• Use any combination of veggies you like, but watery vegetables like spinach, mushrooms, and tomatoes should be sautéed until all the moisture has cooked out. If you skip this step, the veggies will release too much moisture, ruining your egg bake. 
• Harder vegetables, such as carrots or sweet potatoes, may not cook thoroughly within the 20-minute cooking time. To ensure they’re tender, I recommend cooking them thoroughly first. This is one of the reasons why I love using leftover veggies in my egg bakes—they’re cooked and ready to go!
• The key to making a perfect veggie egg bake is patience. Cooking it at a lower temperature for a longer time allows the center to set without overcooking the edges. Cooking it too hot and too fast causes the eggs’ proteins to coagulate, almost always resulting in a tough, rubbery texture. Low and slow is the way to go with any baked egg dish!
• Depending on the size of your pan, your egg bake might be thinner or thicker. I love a super thick egg bake that almost cuts like a pie. If you make it thicker or thinner, you’ll need to adjust the cooking time. 

Related: Ham & Cheese Breakfast Muffins

Suggestions & Variations

• If you’re feeding a crowd, double or triple the recipe and serve it right in the baking dish or even a sheet pan. I LOVE making sheet-pan egg bakes in these champagne-gold sheet pans! It’s an impressive presentation and an easy, affordable way to feed a large number of people.
• This is perfect for brunch because it’s just as good at room temperature. When serving it, I like to slice it up, arrange the slices on a pretty serving platter, and garnish it with extra herbs and cheese. It’s beautiful!
• For weekly meal prep, you can use a muffin pan for a more portable option. Just make sure you read my tips above about the cooking times.
• Cool completely before transferring to a covered container, then refrigerate and enjoy for up to 4 days. Store in individual meal prep containers for breakfast or lunch at work. I do not recommend freezing. In my opinion, the texture starts to decline.

If you’ve tried my veggie egg bake recipe or any recipe on my site, please leave a comment below!

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Veggie Egg Bake: A Hearty Breakfast Casserole

Change up your breakfast routine with this Veggie Egg Bake casserole. It's easy, healthy, and perfect for busy mornings and weekly meal prep!

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 180kcal

Equipment

• Non-Stick Pan
• High Sided Baking Pan
• Sun-Dried Tomatoes
• Aleppo Pepper
• Smoked Paprika
• Meal Prep Containers

Ingredients

• 3 large eggs
• 1/2 cup egg whites
• 1/2 cup Greek yogurt
• 1 cup diced yellow bell pepper
• 1 cup diced orange bell pepper
• 1/3 cup sun-dried tomatoes packed in oil
• 1/4 cup shredded parmesan cheese
• 2 scallions sliced (tops and bottoms kept separate)
• 1 tablespoon extra virgin olive oil
• 1/4 cup Italian parsley packed
• 1/2 teaspoon Redmond Real Salt
• 1/4 teaspoon dried oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon Aleppo pepper

Instructions

• Preheat your oven to 325°F.
• If you choose to cook your veggies, get those going.
• Place a pan over medium-high heat.
• When the pan is hot, add the olive oil and vegetables
• While the vegetables cook, continue to the next step.
• Combine the eggs, egg whites, yogurt, cheese, seasonings, and parsley in a bowl.
• Whisk the egg mixture until thoroughly combined, trying not to incorporate too much air.
• When the peppers are done, remove them from the heat to start cooling.
• Spray a small, high-sided baking sheet with nonstick cooking spray.
• Distribute the peppers and scallions in the bottom of the baking dish.
• Next, top the peppers and onions with the sun-dried tomatoes.
• Pour the egg mixture over the peppers and sun-dried tomatoes.
• Place the pan in the oven and bake for 20 minutes.
• The center should be firm but not hard. If it is still soft, continue cooking and check for doneness every five minutes.
• Remove from the oven and cool in the pan for 10 minutes.
• To serve, sprinkle with the tops of the scallions and a little extra Parmesan cheese.

Nutrition

Calories: 180kcal | Carbohydrates: 10g | Protein: 13g | Fat: 10g | Saturated Fat: 3g | Cholesterol: 129mg | Sodium: 538mg | Potassium: 491mg | Fiber: 2g | Sugar: 3g | Vitamin A: 2068IU | Vitamin C: 132mg | Calcium: 128mg | Iron: 2mg

Whether you’re planning for Thanksgiving or thinking ahead to Christmas desserts, this recipe should be on the menu. And speaking of holiday menus, be sure to include my smoky spiced carrots, a unique twist on sausage balls, and the easiest shrimp salad you’ll ever make (perfect for a quick and impressive appetizer).

I may or may not make extra cranberry sauce at the holidays just so I can make these mini cranberry cheesecakes. Since my family usually devours them before I even get one, I make a second batch to enjoy with leftovers after the holidays. These are a great way to use up leftover cranberry sauce. Plus, they’re pretty and look gorgeous on your holiday table!

Mini Cranberry Cheesecakes

Tart cranberry sauce, sweet and creamy cheesecake, and buttery graham cracker crumbs. It’s perfection, and truly one of my favorite flavor and texture combinations. These may look fancy, but you’ll be surprised at how easy they are to make. I typically make these with leftover cranberry sauce, but if I don’t have any, I take some help from the store and jazz up a can of whole berry sauce. You can find that recipe below!

Related: Easy Side Dish Recipes

Main Ingredients

The ingredients are simple, and we take some help from the store to keep things a little easier. 

• For the graham cracker crumbs, you can buy them premade, but it’s much more affordable to make your own. You can use a food processor or add them to a Ziploc bag and take your frustration out
• The cheesecake filling is a simple, standard combination of cream cheese, sugar, vanilla, and an egg.
• I typically use leftover cranberry sauce, but if you’re making your own, here’s a quick recipe.

1. Place a small saucepan over medium heat.
2. Add two teaspoons of cornstarch and 1/4 cup of orange juice.
3. Whisk quickly to incorporate the cornstarch, then add 16 ounces of whole cranberry sauce.
4. Bring to a simmer and cook for one minute, stirring constantly.
5. Remove from the heat and allow to completely cool.

If you’re working with leftover cranberry sauce, there’s not much to do other than run a fork through it to loosen it up. If making your own or using my quickie recipe above, be sure it’s completely cooled before adding it to the top of the cheesecake. 

Related: Italian Bean Salad – Easy Holiday Side Dish

Cranberry Cheesecakes – Step-By-Step Instructions

There are a few extra steps when making these cranberry cheesecakes, but it’s totally worth it!

1. Once you’ve preheated the oven, line the muffin tins and prepare the graham cracker crust. To make 1/2 cup of graham cracker crumbs, you will need approximately 4 graham crackers. You could certainly buy the crumbs premade, but making them yourself is much more affordable.
2. Next, you’ll make the cheesecake filling and add it to the muffin tins. After you’ve filled the cups with cheesecake, swirl a bit of the cranberry sauce into the top before baking. 
3. You must let the cheesecakes cool completely before topping them with the remaining cranberry sauce. Any residual heat can cause the cranberry sauce to melt and slide off.

These mini cheesecakes are so pretty, they deserve to be shown off. I love arranging them on a tiered tray and serving these at the holidays as part of our appetizer or dessert spread!

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Notes & Variations

• Starting with room-temperature cream cheese is crucial to achieving a smooth, lump-free texture. I suggest taking it out of the refrigerator an hour before starting the recipe. 
• It helps to use a large cookie scoop when filling the muffin cups. This ensures you’re getting an equal amount in each one.
• Let the cheesecakes completely cool before attempting to remove them from the pan. They are fragile and must be set up. 
• You can make these the day before to save some time on Thanksgiving or Christmas Day. Wait to add the additional cranberry topping until an hour before serving.
• The easiest way to completely change up this recipe is to change the topping. Instead of cranberry sauce, apple or cherry pie filling works beautifully here. Lemon curd is bomb.com!
• To reduce sugar in these cranberry cheesecakes, feel free to swap out regular powdered sugar for your favorite sugar substitute. I use this brand often, and it works well as a one-to-one replacement.
• Store in a covered container in the refrigerator for up to four days. I do not recommend freezing. 

If you try these mini cranberry cheesecakes, I’d love it if you would leave a comment below!

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Cranberry Cheesecakes | Easy Holiday Dessert

Mini cranberry cheesecakes are the perfect holiday dessert! They're sweet, creamy, and delicious - and who doesn't love cheesecake?

Course Dessert

Cuisine American

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 9

Calories 250kcal

Equipment

• Silicone Cupcake Liners
• Paper Cupcake Liners
• Hand Mixer
• Graham Crackers
• Graham Cracker Crumbs
• Wire Wisk Set
• 12-Cup Muffin Pan
• Mixing Bowl Set
• Medium Cookie Scoop

Ingredients

• 2 cups cranberry sauce (leftover or see recipe below)

Crust

• 1/2 cup graham cracker crumbs
• 2 tbsp melted butter

Cheesecake Filling

• 8 ounces softened cream cheese
• 1/4 cup powdered sugar
• 1 egg
• 1 tsp vanilla

Instructions

• Preheat oven to 350°F
• Place the muffin liners in 9 cups of muffin pan.
• In a small bowl, combine the graham cracker crumbs and melted butter.
• Mix well making sure all of the butter is abosrbes into the crumbs.
• Divide the crumb mixture between the lined cups, pressing gently to flatten.
• In a medium size bowl, whip the cream cheese and sugar until smooth.
• Add in the egg and the vanilla and mix until blended and smooth.
• Divide the cream cheese mixture equally between the lined muffin cups.
• Drop a tablespoon of the cranberry mixture onto each one.
• Using the tip of a knife, swirl the cranberry sauce into the cream cheese filling.
• Bake for 20 minutes on the center rack.
• Allow to cool completely in the pan before removing.
• Top with additional cranberry sauce and refrigerate for 1 hour before serving.

Notes

If you don't have leftover cranberry sauce, here's a quick semi-homeade recipe!

• Whisk 2 teaspoons of cornstarch with 1/4 cup orange juice in a small pan over medium heat until well combined. Add 16 ounces of whole cranberry sauce, stir, and simmer for 1 minute. Remove from the heat and allow to completely cool.

Nutrition

Calories: 250kcal | Carbohydrates: 34g | Protein: 3g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 50mg | Sodium: 140mg | Potassium: 67mg | Fiber: 1g | Sugar: 25g | Vitamin A: 469IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 1mg

Preventing food waste is something we’re passionate about around here. You’re not just making a meal—you’re turning leftovers into something you can actually get excited about. Don’t have leftover pork? No problem. This bowl is versatile and can be adapted to what you have on hand and what you like! 

So many people struggle with using leftovers, so it’s one of my favorite things to share on Instagram stories. Recently, I used leftovers from our favorite local BBQ spot to make this high protein pulled pork bowl, and we LOVED it and thought it was worthy of having a permanent place on the blog.

Of course, this is more of an idea than a recipe, but I hope it inspires you to use up those leftovers! I’m so passionate about food waste that I’ve written several posts about it. You may like my top tips for reducing food waste and for grocery shopping on a budget.

Leftover Pulled Pork Bowl

This bowl packs a protein punch, with nearly 60 grams from the pork, cottage cheese, and eggs—a great way to start your day. It’s also versatile. If you don’t have pork, use leftover shredded chicken or beef. Don’t like kale? Leave it out and replace it with any veggies you like!

Related: Smoky Cheese Dip With Shredded Beef

Simple Ingredients

Leftover pulled pork shines in this recipe, adding a savory, chewy, smoky component to the bowl that pairs beautifully with the creamy cottage cheese and eggs.

• This is an excellent opportunity to use up whatever veggies you have on hand. For me today, that was some kale and tomatoes. This is a very versatile recipe. You can find exactly what I used in the recipe card below!

• Bagel seasoning isn’t just for garnish. The brand I use has big flakes of dried garlic and onion, adding crunch and depth of flavor. Unlike most brands, salt isn’t the first ingredient, so you can go a little heavier without overdoing it!

One of my favorite hot tips is always to make extra protein, especially if you prioritize it like I do. I actually buy smoked pulled pork from our favorite local barbecue restaurant and freeze it in these. It defrosts quickly, making it perfect for easy meals!

Related: Savory Cottage Cheese Bowl Ideas

Pulled Pork Bowl: Step-By-Step

Assembling the bowl is pretty self-explanatory, but I do have a few tips to keep all the ingredients fresh when you’re ready to eat!

1. Start by gently heating the pork. To do this, place a small, nonstick pan on the stove over medium-high heat. Add about 1/4 cup of water, cover, bring to a simmer, and cook until the water evaporates. This will only take a few minutes. When the water evaporates, the pork will be ready to go without being dried out. Add the pork directly to the bowl you’ll be eating from.
2. Return the pan to the heat, wilt the kale with the white parts of the scallions, transfer it to the pork bowl, and cook the eggs to your liking. Add the tomatoes, scallions, and cottage cheese to the bowl.
3. Garnish with the scallion tops and bagel seasoning, and enjoy!

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Notes & Variations

• If you’re like my husband and hate the texture of cottage cheese, add it to a small blender or food processor. Blend it for 30 to 60 seconds or until it’s smooth and creamy. It becomes more of a sauce when you blend it, so I like to spread it all over the bottom of the bowl. That way, as you scoop up each bite, you’re getting some of the smooth, savory cottage cheese in each bite!
• This pulled pork bowl is meant to be eaten immediately as one serving, but you can use the slider in the recipe card to increase the number of servings. As you adjust the servings, the ingredient amounts will change. It does the work for you.
• Swap any of the ingredients with odds and ends that you already have. Savory cottage cheese bowls are a fantastic way to use them up!

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Pork Bowl: Easy Recipe Using Leftover Pulled Pork

My easy pulled pork bowl is one of my favorite ways to use leftovers. It’s a quick breakfast that’s high in protein, low in carbs, and delicious!

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Calories 453kcal

Equipment

• Small Non-Stick Skillet
• Nakiri Knife
• Serving Bowl
• Best Bagel Seasoning
• Small food processor
• Glass Meal Prep Containers
• Silicone Meal Prep Freezer Containers

Ingredients

• 1/2 cup shredded pulled pork
• 1/2 cup cottage cheese
• 2 large eggs
• 1 cup kale, chopped
• 5 cherry tomatoes
• 1 scallion, thinly sliced
• Optional: Bagel seasoning

Instructions

• Reheat the pork and add it to a bowl.
• In a small skillet, wilt the kale and white part of the scallions. Add them to bowl with the bowl.
• In the same pan, cook the eggs to your liking. Add them to the bowl.
• Add the cottage cheese and tomatoes.
• Garnish with the top part of the scallions and bagel seasoning.

Nutrition

Calories: 453kcal | Carbohydrates: 30g | Protein: 42g | Fat: 19g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 383mg | Sodium: 1311mg | Potassium: 510mg | Fiber: 2g | Sugar: 23g | Vitamin A: 3332IU | Vitamin C: 43mg | Calcium: 249mg | Iron: 4mg

For more easy, high-protein ideas, you might like my roundup of savory cottage cheese bowls, as well as easy tuna pasta salad, which has been hugely popular on the blog for over a year now!

This high-protein breakfast burrito includes crispy bacon, mashed avocado, eggs, and cheddar cheese, all rolled up in a soft tortilla. It’s one of our favorite meals, especially when we have odds and ends that need to be used up, and for that reason, it never looks the same way twice. This is more of an idea than an exact recipe, although I do provide the exact ingredients below.

Increasing my protein intake helped me lose my menopause weight and keep it off, so it is the nutrient I prioritize most, but it can be overwhelming at times. Keeping easy protein sources, such as canned tuna and salmon, on hand, as well as cooked protein like bacon and roasted chicken thighs, helps me pull together quick meals like this throughout the week. These are always part of my weekly ingredient prep.

High Protein Breakfast Burrito

This is a use-what-you ‘ve-got recipe. I used bacon because I had it prepped, but use what you have and prefer. Remember that recipes are guides, not rules. If you don’t have an ingredient or two, swap it out with what you do have. We make some version of this high protein breakfast burrito several times a week!

Related: High Protein Cottage Cheese Recipes – Toast Edition

Ingredients

To achieve the exact same result as I did to reach 43 grams of protein, here’s what you’ll need.

• Tortilla. The tortilla you choose matters, especially if you’re trying to reach specific protein goals. I suggest using a large, pliable tortilla to make rolling easier. These are my personal favorite.
• Eggs. We used a combination of a whole egg and egg whites for extra protein and fewer calories.
• Bacon. Crispy bacon makes everything better! I also love the saltiness and texture it adds.
• Avocado. A nutritional powerhouse, providing vitamins, minerals, fiber, and a little protein. 
• Black olives. They’re savory, salty, and add a ton of flavor. We love them!
• Cheddar cheese. Use a sharp cheddar blend because a little goes a long way. A mild-flavored cheese doesn’t deliver on flavor. This is an excellent tip for anyone counting calories. 
• Spinach. Because I feel better about myself when I add a few greens – ha!

This burrito has a whopping 43 grams of protein! Here is the breakdown:

• High fiber tortilla = 6 g of protein (18 grams of fiber)
• 4 strips cooked bacon = 12 g of protein
• 1/4 cup shredded cheese = 7 g of protein
• 2 large pasture-raised eggs = 12 g of protein
• 1/4 cup of egg whites = 6 g of protein
• Total protein = 43 grams!

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Fill, Roll, and Cook

This process goes quickly, so I like to make the eggs first and have everything ready to go.

1. Make the eggs and set the pan aside.
2. Warm a tortilla in the microwave for 5-10 seconds. This makes it pliable.
3. Spread the avocado evenly in the center of the tortilla.
4. Pile in the topping as shown in the photo. The eggs’ warmth will wilt the spinach.
5. Roll the burrito and enjoy!

This step is optional. When I have the extra time, I brush the outside with avocado oil and air-fry it at 350°F for 3 to 5 minutes, until lightly browned and crispy. I have this air fryer and use it almost daily.

Related: High Protein Pasta Salad With Orzo & Chicken

Helpful Tips & Variations

• As mentioned above, this is a great way to utilize small amounts of leftover food, and it gives you complete control over what goes into it, which is helpful when trying to meet specific nutritional goals.
• If you don’t have an air fryer, you could also brown the outside in a small skillet, which I often do. 
• This recipe is easily adaptable for those following a dairy-free or gluten-free diet. Swap any necessary ingredients for what works for you.
• This is intended for a single serving. However, if you want to make a few ahead, store them in the refrigerator for up to three days, then pop them in a skillet or air fryer when you’re ready to eat. I suggest leaving out the avocado, as it will turn brown. 

If you try this high protein breakfast burrito, I’d love it if you would leave a comment below!

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Ingredients For One Burrito

Print

High Protein Breakfast Burrito Recipe

This quick, high protein breakfast burrito isn't just for those looking to increase their protein intake. It's an easy, high-fiber meal, perfect for any time of day and ideal for on-the-go.

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1

Equipment

• Larrge Tortillas
• Small Nontoxic Frying Pan
• Cosori 5 Quart Compact Air Fryer Pro
• Avocado Oil

Ingredients

• 1 high protein wrap
• 1 large egg
• 1/4 cup egg whites
• 1/4 cup shredded sharp cheddar cheese
• 4 slices cooked bacon
• 1/4 cup mashed avocado
• 6 black olives
• Handful of fresh spinach leaves

Instructions

• This process goes quickly, so I like to make the eggs first.
• Scramble the egg and whites.
• Heat a small skillet over medium heat.
• Spray with a little avocado oil and cook the eggs to your liking.
• Once you make the eggs, warm your tortilla in the microwave for about 10 seconds.
• Spread the avocado evenly in the center of the tortilla.
• Add the cheese and olives, followed by the bacon and spinach.
• Place the cooked eggs on top of the spinach.
• Roll the burrito tightly.
• Enjoy soft or crisp up in the air fryer or in a skillet.

Notes

This step is optional. Some days, I prefer a soft burrito, while on other days, I brush the outside with olive oil and cook it in an air fryer at 350°F for 3 to 5 minutes, or until lightly browned and crispy.

To boost the protein, I use chicken bone broth, and I love adding my homemade chicken Italian sausage for even more protein, flavor, and texture. Serve alongside my two-ingredient crockpot chuck roast for the ultimate fall comfort food meal, and use the leftovers for a twist on my rice and eggs.

Say hello to your new favorite fall side dish, and add it to your collection of easy pumpkin recipes and gluten-free side dishes. This one should definitely be on your Thanksgiving menu!

Cooler temps are right around the corner, and while most people are excited about pumpkin spice lattes and pumpkin pie, I’m here for all of the savory fall recipes, and this pumpkin rice recipe checks all of the boxes. It’s a unique way to serve pumpkin, and most people have never even heard of pumpkin rice. This will be the recipe everyone asks you for!

Bone broth adds a significant amount of protein to this recipe, but I often add pumpkin to my one-pan Italian sausage rice for the ultimate hearty fall dinner. The flavor combination of pumpkin, Italian sausage, and Parmesan is perfection! To make my sausage rice with pumpkin, follow this recipe exactly, reducing the liquid by 1/4 cup. Pumpkin contains a lot of moisture, which will compensate for the liquid you remove.

Pumpkin Rice Recipe

The health benefits of pumpkin may surprise you. In fact, I use it year-round because it’s so nutritious! It’s packed with goodness, including antioxidants, vitamin A, potassium, and fiber. Pumpkin is also a low-calorie food that’s delicious in both sweet and savory recipes. Pumpkin chili, pumpkin curry, shakes, smoothies, and overnight pumpkin oats are some of my favorite ways to use this versatile ingredient!

Related: Spiced Carrots | A Unique Holiday Side Dish

Ingredient Notes

• Jasmine rice. I use this jasmine rice in almost all of my recipes here on the site. Any long-grain rice will work, but you may need to adjust the liquid according to the package directions.
• Pumpkin purée. You’ll want pure, 100% pumpkin purée for this recipe and not pumpkin pie filling. 
• Chicken bone broth. Swapping regular broth or stock with bone broth is the easiest way to add extra protein to any dish that uses liquid. I like using this unsalted chicken bone broth. If you use regular broth or stock, reduce the salt in the recipe.
• Butter. It adds richness and flavor. If you only have olive oil, that’s perfectly fine!
• Seasonings and fresh herbs. Oregano, garlic, onion, and chili flakes add depth of flavor and a mild heat. Leave out the chili flakes if serving this to kiddos! Italian parsley brings an earthy, herbaceous note.

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How To Make Pumpkin Rice 

This is a quick, 30-minute dish that cooks in one pan. Detailed instructions are in the recipe card below.

Cooking rice with pumpkin can be tricky if you don’t get the liquid-to-water ratio correct. I want to emphasize the importance of letting the rice drain thoroughly after rinsing it. Rinsing the rice is necessary to remove as much starch as possible. However, it retains more water than you may think, and the pumpkin contains a significant amount of moisture. Draining it thoroughly is crucial. I rinse the first, allowing it to hang out in the strainer for about five minutes while I gather all the other ingredients.

How To Store Cooked Rice

After cooking, don’t let rice sit out for more than 1–2 hours, because bacteria can grow fast at room temperature and cause food poisoning. I recommend spreading leftovers in a shallow container and refrigerating the rice as soon as possible. Spreading it in a thinner layer will help it cool faster than if you store it in a deep container. I actually place it on top of one of these flat ice packs in the fridge to cool it even quicker. You can also freeze pumpkin rice in individual or meal-sized containers for quick meals. Consume within 3–4 days. When reheating, ensure the rice reaches a temperature of 165°F throughout, and reheat it only once.

Related: Pumpkin & Parmesan Sausage Balls

Quick Tips

• Choose a skillet with a tight-fitting lid, as we’ll be cooking the rice in the same pan.
• Try not to compact the rice when working with butter and parsley at the end. Use a gentle raking motion, which helps ensure the rice is light and fluffy without sticking together.
• If you can’t find unsalted bone broth, reduce the salt to 1/2 teaspoon in the recipe. Store-bought broth and stock are often high in sodium.
• For added protein, consider adding frozen peas or edamame, canned beans, or any other cooked protein of your choice. My meal prep chicken thighs or chicken sausage would be delish!

If you’ve tried my pumpkin rice recipe or any recipe on my site, please leave a comment below!

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Print

Pumpkin Rice: Your New Favorite Fall Side Dish

Pumpkin rice is the perfect fall side dish. Cozy pumpkin flavors combined with rice, savory broth, and Parmesan - the ultimate comfort food!

Course Side Dish

Cuisine American

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Rest Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 279kcal

Equipment

• Nonstick Pan + Lid
• Organic Pumpkin Puree
• Organic Jamine Rice
• Chicken Bone Broth
• Unsalted Chicken Bone Broth
• Redmond Real Salt

Ingredients

• 1 cup jasmine rice
• 1 1/2 cups unsalted chicken bone broth
• 1/2 cup pumpkin purée
• 1/3 cup shaved Parmesan cheese
• 2 tablespoons salted butter
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon black pepper
• 1 teaspoon teaspoon sea salt
• 1/3 cup chopped Italian parsley
• Optional: 1/2 teaspoon chili flakes

Instructions

• Rinse the rice and drain it VERY well. ** see tips below
• Place a 2-quart nonstick saucepan on the stove over medium heat.
• When the pan is hot, add the bone broth.
• When the broth comes to a boil, add the rice, pumpkin, butter, and seasonings.
• Whisk the ingredients together quickly to combine them evenly.
• Turn the heat down to low, cover, and cook for 15 minutes.
• After 15 minutes, remove the pan from the heat without lifting the lid.
• Let the rice sit undisturbed for ten minutes.
• Uncover the rice, and add the parmesan, parsley, and remaining butter.
• Use a fork and gently fluff to combine.
• Garnish with freshly grated Parmesan cheese and additional parsley if desired!

Nutrition

Calories: 279kcal | Carbohydrates: 41g | Protein: 10g | Fat: 8g | Saturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 21mg | Sodium: 219mg | Potassium: 162mg | Fiber: 2g | Sugar: 1g | Vitamin A: 5428IU | Vitamin C: 8mg | Calcium: 130mg | Iron: 1mg