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 cold white bean salad can be served on its own or as an easy side dish. It’s a personal favorite around the holidays, especially at Christmas, due to its gorgeous colors.

And if you’re a fan of easy salads, my creamy chickpea salad has a unique twist, while the cherry tomato pasta salad is fresh and bright. This high-protein tuna pasta salad has been popular on the blog for months!

I spent many hours in the kitchen with both of my grandmothers growing up. It’s where my love of cooking began, and I learned so much from them. I remember my grandma Abruzzese making a handful of recipes on repeat, and Italian Cannellini Bean Salad was one of them. My version isn’t exactly hers, but it’s pretty close!

In my quest to increase my fiber intake, I’ve been making a different bean salad every week. Beans are high in fiber, protein, and nutrients. They’re a superfood! And since salads are so versatile, you can load them with good-for-you ingredients to make them even healthier. This salad is one of our favorites, and it literally takes 10 minutes to make.

Italian Cannellini Bean Salad

Don’t let the simplicity of the salad fool you! It’s delicious! Creamy cannellini beans and fresh herbs are combined with sun-dried tomatoes plus their oil, resulting in a delightful and addictive salad you’ll want to make on repeat – I have been! 

The star of the show is the sun-dried tomatoes. Their chewy, tart, sweet flavor is perfection with the creamy cannellini beans! One of these days, when I finally get around to making a list of what I consider to be pantry essentials, sun-dried tomatoes will be on it. They’re a flavor bomb and belong in every pantry!

Related: Simple Chickpea Salad

Ingredients You’ll Need

This is a simple recipe using mostly pantry ingredients. Fresh parsley is optional but recommended, especially when serving this dish during the holidays.

• Cannellini beans. Their creamy texture and mild flavor are perfect for this salad.
• Sun-dried tomatoes. They add a delightful chewiness and tangy, sweet flavor.
• Red wine vinegar. Along with olive oil, seasonings, and parsley for a simple, red wine vinaigrette to brighten up and balance the dish.

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Italian Cannellini Bean Salad Instructions

This can be prepared in under 15 minutes. Detailed instructions are included in the recipe card below.

1. Rinse and drain the beans, and add them to a large mixing bowl.
2. Chop the parsley and add it to the bowl. Add the sun-dried tomato oil, red wine vinegar, salt, pepper, oregano, and smoked paprika. Stir gently, making sure all the ingredients are evenly combined. I prefer to use two small spatulas to avoid breaking up the beans too much.
3. Taste and adjust the ingredients to your liking. I love vinegar, so I add a little more. I almost always write my recipes with less vinegar than I actually use, because I prefer a lot of acid. Remember that recipes are guides and not rules. Use as much or as little of each ingredient as you want.
4. Serve immediately, or let it marinate in the fridge for about 30 minutes. 

Store in an airtight container in the fridge for up to 5 days.

Related: Orzo & Veggie Pasta Salad

Notes & Serving Suggestions

• Canned beans are your friend. If you prefer to use dried beans and soak them, that’s your prerogative, but having a variety of canned beans on hand allows you to pull together salads like this in minutes. 
• Stir well before serving. Dressing and sauces often settle to the bottom of the bowl, so giving it a good stir just before serving helps evenly distribute the dressing, ensuring every bite is delicious.
• Enjoy it as a light meal or snack or alongside virtually any cooked protein, especially grilled meat and seafood. Serve it over a bed of greens, such as spinach, kale, or arugula, to add volume and texture. 
• Cannellini beans are often referred to as white kidney beans. Great Northern Beans would be my second choice. Having said that, if you have a favorite type of bean, feel free to use it. I’ve also made this with chickpeas. Although the textures are different, it’s delicious.

If you’ve tried my Italian Cannellini Bean Salad or any recipe on my site, please leave a comment below!

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Italian Cannellini Bean Salad for Any Occasion

Italian cannellini bean salad combines simple ingredients for a flavor-packed dish perfect as a side or a standalone meal.

Course Salad

Cuisine American

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 110kcal

Equipment

• Cannellini Beans
• Smoked Paprika
• Red Wine Vinegar
• Small Spatula
• Small Strainer
• Grey Serving Bowl

Ingredients

• 15.5 ounces cannellini beans
• 2 tbsp red wine vinegar
• 1 tbsp sun-dried tomato oil
• 1/3 cup sun-dried tomatoes, packed in oil
• 1/3 cup chopped Italian parsley
• 1/2 tsp sea salt
• 1/4 tsp dried oregano
• 1/8 tsp smoked paprika
• Optional: 1/4 teaspoon crushed red pepper

Instructions

• Add the cannellini beans to a small strainer and rinse with cold water.
• Drain thoroughly, and add the beans to a mixing bowl.
• Roughly chop the sun-dried tomatoes, if necessary. Add to the beans.
• Add the parsley, vinegar, sun-dried tomato oil, and seasonings to the beans.
• Stir gently, making sure all the ingredients are evenly combined.
• Taste and adjust the ingredients to your liking.

Nutrition

Calories: 110kcal | Carbohydrates: 20g | Protein: 7g | Fat: 2g | Saturated Fat: 0.3g | Sodium: 565mg | Potassium: 235mg | Fiber: 6g | Sugar: 0.1g | Vitamin C: 20mg | Calcium: 82mg | Iron: 3mg

Chickpeas (or garbanzo beans) are the star here, bringing protein and fiber to the party along with a simple, zesty red wine vinaigrette—think bright acidity, a touch of sweetness, and fresh herbs. It works as a standalone dish or as part of a protein bowl, sandwich, wrap, or even a dip with crunchy pita chips. This easy bean salad is light, refreshing, and packed with crunchy veggies, making it perfect for a quick lunch or healthy meal prep.

And if you love chickpea salads, my creamy chickpea salad is similar, but tossed in a creamy, flavor-packed tahini dressing. Another reader favorite is this cannellini bean salad with sundried tomatoes – so good!

They can be used in soups, sandwiches, dips, and even turned into cakes and muffins! I recommend always having a can or two in your pantry for quick and healthy recipes like this simple chickpea salad!

Since it is dairy-free, it will hold up in higher temperatures a little longer than something mayonnaise or yogurt-based. It’s perfect for summer, but I enjoy it all year as a light lunch or healthy side dish. It pairs beautifully with pan-seared fish, steaks, and chicken. It also holds up well, making it perfect for your weekly meal prep!

Simple Chickpea Salad

Chickpeas, or garbanzo beans, are part of the plant family of legumes called Fabaceae. They’re actually beans, which is confusing since the word “pea” is in the name. They’re incredibly nutritious and an excellent source of protein, fiber, vitamins, and minerals. Protein and fiber both play a role in weight control. In fact, adding protein to my diet is one of the things that finally helped me lose and maintain my menopause weight.

Another thing that helps me maintain my weight during menopause is adding volume to meals with low-calorie veggies like onions, peppers, cucumbers, and greens. The salad is an excellent example of a high-volume, high-protein, lower-calorie meal. 

Related: 10-Minute Tangy Tomato Dressing Recipe

Ingredients You’ll Need

This simple chickpea salad requires only a can of chicken peas, fresh veggies, and a simple vinaigrette!

• Chickpeas. To make this easier, I used canned chickpeas. If you prefer dried, directions are below.
• English cucumbers. They add a refreshing crunch. I prefer to leave the skin on.
• Yellow bell pepper. For sweetness and crunch.
• Sun-dried tomatoes. Give the salad a delicious sweet-tart flavor and some chewiness.
• Capers. AKA little salt bombs of joy, add a pop of briny, salty deliciousness.
• Scallions. Add a pop of freshness and crunch with a mild onion flavor.
• Italian parsley. Fresh herbs brighten up the salad and add depth.
• Red wine vinaigrette. A zippy dressing with smoked paprika and Aleppo pepper brings the whole salad together. A touch of Dijon gives the dressing some viscosity, allowing it to coat the chickpeas better.

Cooking Dried Chickpeas

1. Add a bag of dried chickpeas to a large bowl along with a teaspoon of salt.
2. Cover with water, and let them soak in the refrigerator for 12 hours or overnight.
3. Drain the chickpeas and rinse them well.
4. Add the chickpeas to a large pot with enough water to cover them.
5. Bring to a boil, turn the heat down, and gently simmer for one and a half to two hours.
6. The beans are done when they tender all the way through without being mushy. If they still feel a little firm in the middle, cook them a little longer.

1. Add your chickpeas to a large pot.
2. Cover them with water and add a teaspoon of salt.
3. Bring it to a boil, turn the heat off, and cover the pot.
4. Soak for one hour, drain and rinse well, and cook as instructed above.

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Simple Chickpea Salad Steps

Prepping the veggies is the most time-consuming part. From start to finish, you can have this on the table in about 15 minutes!

1. Mix the dressing first in the bottom of a bowl big enough to hold the salad.
2. Wash and prep the veggies, adding them to the dressing as you go.
3. Drain and rinse the chickpeas well, and add them to the bowl with the rest of the ingredients.
4. Gently toss the coat of all of the ingredients, give it a taste, and adjust the salt pepper.

Related: Cherry Tomato Pasta Salad

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Serving Suggestions & Tips

This is an incredibly versatile recipe and can be enjoyed in many ways!

• Serve alongside any cooked protein as a side dish.
• Wrap it up in a tortilla or stuff it into warm pita bread.
• Serve over a bed of greens with grilled chicken or shrimp.
• Add it to a platter alongside hummus, Kalamata olives, feta cheese, and fresh pita.
• To pump up the protein, add canned tuna to the salad. Tofu works well here, too.
• Load it up with olives, bell pepper, celery, red onion, purple cabbage – whatever you like!
• Jazz it up with fresh herbs. A generous amount of dill and parsley would be delicious!
• Don’t like chickpeas? Cannellini beans, kidney beans, or any other type of bean will all work.
• Avocado will also add creaminess, along with healthy fats and fiber. 
• Transfer the salad into meal prep containers for healthy meals throughout the week.
• Store in an airtight container in the fridge for up to three days. As mentioned above, the cucumber will start to lose its texture after two days, but I ate the rest on day three and thought it was fine.

If you try this simple chickpea salad, I’d love it if you would leave a comment below!

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Simple Chickpea Salad With Zesty Red Wine Vinaigrette

Enjoy a delicious simple chickpea salad that combines zesty flavors with crunchy veggies for a nutritious, high-fiber, high-protein meal.

Course Salad

Cuisine Mediterranean

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 89kcal

Equipment

• Good Olive Oil
• Smoked Paprika
• Aleppo Pepper
• Organic Chickpeas
• Stainless Steel Colander
• Glass Mixing Bowl
• Vegetable Chopper

Ingredients

Salad Ingredients

• 1 15.5 ounce can of chickpeas
• 1/2 cup English cucumber, diced
• 1/4 cup yellow pepper, diced
• 1/4 cup sun-dried tomatoes in olive oil, chopped
• 2 scallions, thinly sliced
• 2 tbsp chopped Italian parsley
• 1 tbsp capers, drained

Viniagrette Ingredients

• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 2 tsp Dijon mustard
• 1/2 tsp dried oregano
• 1/2 tsp Monkfruit sweetener
• 1/4 tsp cumin
• 1/4 tsp Aleppo pepper
• 1/4 tsp smoked paprika
• 1/4 tsp sea salt

Instructions

• In a large bowl, add all of the dressing ingredients. Whisk to combine.
• Add all remaining ingredients to the bowl.
• Gently toss all the ingredients together.
• Taste, and adjust the salt pepper.

Nutrition

Calories: 89kcal | Carbohydrates: 4g | Protein: 1g | Fat: 8g | Saturated Fat: 1g | Sodium: 253mg | Potassium: 195mg | Fiber: 1g | Sugar: 1g | Vitamin A: 458IU | Vitamin C: 30mg | Calcium: 22mg | Iron: 1mg

The unique spice blend is what sets this recipe apart. It’s not your average salt-and-olive-oil (not that there’s anything wrong with that). Smoked paprika, cumin, chili powder, oregano, and chili flakes are combined with salted butter and roasted to perfection. I love serving these simple roasted carrots in the fall and as part of my holiday side dish lineup! The recipe can easily be doubled or tripled to feed a crowd. 

For more easy side dishes, see my savory pumpkin rice (another perfect one for Thanksgiving), easy roasted mushrooms with garlic and thyme, and 10-minute cannelini bean salad.  

The inspiration for this spiced carrots recipe came from a dish I had at Tupelo Honey Café years ago: spiced roasted vegetables served over a harissa yogurt, which was absolutely delicious. I still think about it and immediately recreated it at home! I leave the okra out because I love serving these during the holidays, and not everyone is a fan. Honestly, this could be any combination of vegetables because the spice blend is what makes the dish unique. It’s an easy carrot side dish that’s always on my Thanksgiving and Christmas menu!

Spiced Carrots Recipe

These are the perfect side dish and a fun appetizer, which inspired this recipe. Serve the carrots with toothpicks and a zesty dipping sauce. I usually mix Greek yogurt, grated garlic, lemon juice, a small pinch of salt and pepper, and a little honey for balance. I keep it simple so the sauce doesn’t compete with the carrots’ flavor. We all need an arsenal of easy side dish recipes, and this one should definitely be on it. 

Related: Pumpkin Rice – Perfect Side Dish For Fall

Health Benefits Of Carrots

Carrots are a crunchy, low-calorie veggie packed with nutrients! They’re rich in beta-carotene, fiber, vitamin K1, potassium, and powerful antioxidants that can help combat cancer and inflammation. The fiber in carrots can help lower cholesterol, aid in weight management, and may even help balance estrogen levels.

Spiced Carrots Preparation

• Preheat the oven to 350°F. Melt the butter in a mixing bowl and place it in the microwave. Cook on high for 15 to 20 seconds or until the butter is melted.
• Add the olive oil, smoked paprika, oregano, chili powder, cumin, chili flakes, salt, and pepper to the melted butter, whisking to combine. Add the carrots and toss until they are evenly coated with the butter and seasonings. 
• To prep the baking sheet, rub it with additional butter as shown in the picture. Thoroughly coat the pan, then break up any remaining pieces around it.
• Once the baking sheet is prepped, spread the carrots in a single layer, add a quarter cup of water, cover tightly with foil, and bake for 20 minutes. After 20 minutes, remove the pan from the oven. Increase the heat to 400°F, remove the foil, stir the carrots, and bake for an additional 10 to 15 minutes, or until lightly browned and tender to your liking.

Cook’s note. Have you ever noticed how roasted carrots look dry and shriveled up? It’s simply the result of roasting vegetables, especially carrots. As they roast, they lose moisture, which is actually a good thing. It intensifies their flavor and creates caramelization. Unfortunately, it can make the carrots look pretty sad. To help with that, I start the carrots covered with a splash of water, which creates steam. They cook uncovered for the last 10 minutes to get some color and caramelization.

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Recipe Tips

• When serving my spiced carrots to guests, I like to transfer them to a pretty serving platter and garnish with fresh oregano. Shaved parmesan is a nice touch, too. 
• To prep the carrots the day before, toss them with the butter mixture, cover, and spread them on the sheet pan just before cooking. When you’re in the thick of cooking a big holiday meal, you’ll be grateful for anything that’s already done!
• Feel free to change it up! If you don’t have oregano, add a little dried thyme. A little chili powder is a nice touch. If you don’t want the spice or you’re serving this to kids, leave the chili flakes off.
• I typically use baby carrots, though whole-roasted or rainbow carrots make a beautiful presentation. Any carrots will work!

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

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Spiced Carrots | Easy Healthy Side Dish

Don’t know what to do with that bag of carrots in your fridge? These spiced carrots are the answer! Savory, smoky, and spicy, they’re totally addictive. They’re also gluten-free, high fiber, and vegetarian!

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 6

Calories 109kcal

Equipment

• Large Baking Sheets
• Smoked Paprika
• Redmond Real Salt
• Oregano
• Good Olive Oil

Ingredients

• 32- ounces baby carrots
• 1 tablespoon olive oil
• 2 tablespoons butter
• 1 teaspoon sea salt
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• 1/4 teaspoon black pepper
• 1/4 teaspoon chili flakes

Instructions

• Preheat the oven to 350°.
• Add 1 tablespoon of the butter to a large microwave-safe bowl.
• Cook in the microwave for 20 seconds or until the butter is melted.
• Add the olive oil and all of the seasonings to the melted butter.
• Stir the butter mixture until evenly combined.
• Add the carrots to the butter mixture, and toss well.
• Rub a large baking sheet with the remaining tablespoon of butter.
• If there's any butter left, place it around the pan.
• Add the carrots to the baking sheet, and spread them in a single layer.
• Add one quarter cup of water to the baking pan.
• Cover the baking sheet tightly with foil.
• Bake the carrots for 20 minutes.
• After 20 minutes, remove the pan from the oven, and increase the heat to 425°F.
• Uncover the carrots and stir them around. Redistribute in an even layer.
• Place the carrots back in the oven.
• Bake for 10 to 15 minutes or until tender and lightly browned.
• Remove from the oven and adjust the salt.

Nutrition

Calories: 109kcal | Carbohydrates: 13g | Protein: 1g | Fat: 6g | Saturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 537mg | Potassium: 372mg | Fiber: 5g | Sugar: 7g | Vitamin A: 21079IU | Vitamin C: 4mg | Calcium: 55mg | Iron: 2mg

Today, we’re discussing how increasing your protein intake can improve your overall health, alleviate menopause symptoms, the recommended amount of protein, and the best sources of protein.

My high-protein recipes are a great starting point for inspiration. Additionally, I’ve included a sample menu to achieve a daily protein goal of 100g or more, along with a free high-protein grocery list at the end of this post.

Everyone is talking about protein, but my experience started long before it was trendy. In fact, I wrote a post about my menopause journey and how increasing my protein was one of the things that had a profound effect on how I felt and my weight. 

Like so many other women going through menopause and perimenopause, my first symptom of menopause was weight gain. Healthy eating, walking, and working out were not yielding results, but as soon as I started incorporating 100+ grams of protein into my daily diet, the numbers on the scale began to decrease rapidly. That was nearly two years ago, and the weight has not returned. I gave my body what it needed, and it responded quickly, bringing me to my next point.

Health and wellness are not one-size-fits-all. What works for me may not work for you. This isn’t medical advice. I’m sharing my journey with protein and how it helped me feel my best, in hopes that it will help you. Be sure to scroll all the way to the end for your free high-protein grocery list PDF!

Benefits Of Protein For Women

Let’s understand why it’s necessary. Protein is a vital macronutrient essential for maintaining overall health. The body needs protein to build muscle, repair tissue, boost metabolism, control appetite, and more.

You don’t have to be a woman going through menopause to appreciate this post. The benefits of a high-protein diet apply to everyone. Athletes, bodybuilders, anyone struggling with their weight, older adults, people recovering from illness or injury, pregnant and breastfeeding women, vegetarians, and vegans can benefit from increasing their protein intake.

Lastly, I have numerous high-protein recipes on the site. Some of my favorites are my cottage cheese bowls, homemade Italian chicken sausage, and high-protein chicken salad recipes!

Benefits Of Eating Protein

• Protein Builds Muscle Mass. Protein is the building block of muscle growth and repair. As women age, they tend to lose muscle mass, particularly after menopause. Incorporating protein, along with strength training, can help.
• Eating Protein Keeps You Full. Protein triggers hunger-related hormones that signal your brain that you’re full while decreasing the hormone that stimulates hunger. It also takes longer to digest carbohydrates, slowing gastric emptying. This means that food stays in your stomach longer, prolonging the feeling of fullness. Below is a list of my go-to high-protein foods.
• Protein Gives You Energy. Carbohydrates can give you an instant surge of energy, but they can also give you a “crash” where you’ll feel tired and hungry. Protein helps stabilize blood sugar by slowing digestion, leading to more steady, sustained energy.
• Eating Protein Burns Fat. Digesting protein requires more energy than carbohydrates or fats. During digestion, protein burns 20 to 30% of its calories compared to 5 to 10% for carbohydrates and 0 to 3% for fats. Eating more protein literally means you’re burning more calories.

How Much Protein Do You Really Need?

• Many online tools can help you calculate your needs, but the recommended amount for basic survival is 0.36 grams of protein per pound of body weight. The recommended amount of protein for muscle gain, which is my goal during perimenopause and beyond, is 0.73–1.0 grams of protein per pound of body weight. I aim for one gram of protein per pound of body weight, which is straightforward math. Below, you’ll find a simple food plan for consuming 100 grams of protein per day, along with some protein-rich food ideas.

What Are The Best Sources Of Protein?

The best protein sources are the ones you will actually eat! Read that again.

We won’t know the benefits of protein if we aren’t actually getting it, and I have found that the easier it is, the more likely we are to stick to it. I’m sharing my favorites below—the foods I always have on hand. I focus on easy protein sources that are either ready-to-eat or require minimal effort.

On The Go Protein Options

Here are some of my favorite high-protein snacks. Sometimes, you need something you can grab and run out the door!

• Righteous Felon Meat Sticks – the best, period!
• Protein Bars – I love TRUBAR. They’re high in protein and fiber.
• Nuts. I snack on almonds, walnuts, or cashews every day. 
• Cheese. I cut my favorite cheeses into cubes for quick snacks!

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Clean Protein Powder

Protein powder is one of the easiest options for easy, high-protein meals. You can add it to smoothies and yogurt bowls, make your own protein drinks, mix it into oatmeal, and even add it to baked goods like muffins and pancakes. Some have questionable ingredients and taste awful. This is my favorite brand, because it tastes great and has a short and sweet list of ingredients. 

Greek Yogurt

Protein isn’t the only benefit of Greek yogurt. It’s a fantastic source of probiotics, provided you purchase a high-quality product. A six-ounce serving offers between 15 and 18 grams of protein. Regular yogurt has very little protein. Choose Greek yogurt or skyr for the highest protein content and good gut benefits. Greek yogurt can be used in yogurt parfaits, smoothies, sauces, dressings, and baking, like two-ingredient bagels and flatbread. 

Cottage Cheese

Next is everyone’s favorite ingredient, including mine. I love it so much that I’ve dedicated a whole blog post to my favorite savory cottage cheese bowls and another one to how to cook with it. It’s delicious, creamy, and versatile. Make cottage cheese toast, use it in chicken salad, dressings, breakfast bowls, sauces, and pasta salad. I use cottage cheese in many recipes as a lazy way to get protein.

Canned Meat

Canned meats, such as tuna, salmon, sardines, and anchovies, are, indeed, excellent sources of protein. Furthermore, they’re portable and convenient! This brand of tuna is our go-to, and we use it to make endless recipes with canned tuna, like my mayo-free tuna salad and high-protein tuna pasta salad. The protein amount will vary from brand to brand, but most tuna gives you around 20 grams per 3 ounces.

Beans For Protein

Not only are beans a great source of protein, but they’re also high in fiber and nutrients. They’re incredibly versatile. You can eat them raw in salads or cooked in soups, one-pan meals, and casseroles. I always have a variety of beans, like cannellini beans, kidney beans, and lentils, in my pantry. My Italian cannellini bean salad takes ten minutes to make and is DE-lish!

Cheese

Cheese is an excellent source of protein, and with endless choices, you won’t get bored. Parmesan cheese is my all-time favorite. Just one ounce provides 10 grams of protein! Here are some popular varieties and their protein amounts.

• Parmesan: 1 oz = 10 grams of protein
• Cheddar: 1 oz = 7 grams of protein
• Gouda: 1 oz = 7 grams of protein
• Mozzarella: 1 oz = 7 grams of protein
• Provolone: 1 oz = 7 grams of protein
• Blue Cheese: 1 oz = 6 grams of protein
• Feta: 1 oz = 4 grams of protein
• Ricotta: 1/2 cup = 4 grams of protein

Peas and Edamame

I’m never without a bag of peas or edamame in my freezer. They are both fantastic protein and fiber sources—one cup of peas provides 8 grams of protein, and one cup of edamame provides 17 grams. You can eat them on their own as a snack, add them to salads, or incorporate them into soups, curries, rice bowls, and cottage cheese dishes. We love them in this shrimp rice bowl, and my husband’s favorite is the orzo pasta salad.

Toppings

The nutritional benefits of garnishes and toppings should not be overlooked. A few tablespoons of hemp seeds sprinkled on a salad add 10 grams of protein. When mixed into your macaroni and cheese, nutritional yeast adds 8 grams of protein and a significant amount of B vitamins. Add cottage cheese or Greek yogurt to sauces, and sprinkle store-bought high-protein granola over oatmeal and yogurt bowls.

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What Are Some High-Protein Snacks?

Now that I’ve shared the benefits of protein, let’s explore some easy ways to incorporate it into your diet. Add these to your high-protein grocery list and start incorporating a few options into your daily routine. Below, I’ve provided a sample day of eating to get 100 grams of protein with little effort.

• Greek yogurt
• Cottage cheese cups
• Hard-boiled eggs or egg bites (like Starbucks)
• Roasted chickpeas
• String cheese or cheese cubes
• Protein bars (these are my favorite) and protein shakes
• Mixed nuts and seeds (almonds, peanuts, pumpkin seeds)
• Nut butter packets (peanut, almond)
• Roasted chickpeas
• Edamame (I always have a bag of shelled edamame in my freezer!)
• Tuna and salmon (canned or portable packets)
• Beef or turkey jerky (or plant-based jerky)
• Hummus with veggie sticks or crackers
• High-protein milk (like Fairlife)
• Overnight oats or chia pudding
• Sugar-free peanut butter powder

15 Sources Of Protein For Vegetarians

• Lentils and chickpeas
• Beans (black beans, kidney beans, etc.)
• Tofu or tempeh
• Edamame (roasted edamame is perfect for portable snacks)
• Quinoa, amaranth, or spelt
• Cottage cheese (typically not made with rennet)
• Oats + oat milk protein powder
• Milk (fortified plant-based)
• Eggs (if lacto-ovo vegetarian)
• Nuts and seeds (almonds, Pumpkin seeds, etc…)
• Nut butter + peanut butter powder
• Green peas + pea protein
• Chia seeds, flaxseeds, or hemp seeds
• Greek yogurt (vegetarian, not vegan)
• Plant-based protein bars

How Can I Get 100 Grams of Protein a Day?

Here’s an idea of what a full day of high-protein eating might look like with minimal effort, so you can easily reap the benefits.

Breakfast: Greek Yogurt Protein Bowl

• 1 cup plain Greek yogurt (20 grams of protein
• 1 scoop vanilla protein powder (22 grams of protein)
• 1/4 cup high-fiber granola (8 grams of protein)
• Total protein = 50 grams
• ** For additional flavor, texture, fiber, and nutrients, add hemp or chia seeds, fruit, and/or almond butter

Snack: Protein Bar

• I love TRUBAR! They average 12 grams of protein and just as much fiber!
• Total protein = 12 grams

Lunch: Tuna Salad

• 1 5.2-ounce can of tuna (22 grams of protein)
• 3 tbsp Greek yogurt (4 grams of protein)
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• salt and pepper to taste
• Serve on 2 pieces of crispbread (3 grams of protein per piece)
• Total protein = 32 grams
• ** Add veggies for volume and fiber.

Snack: Cottage Cheese + Fruit or Veggies

• 1/2 cup cottage cheese (14 grams of protein)
• Total protein = 14 grams
• ** Enjoy with your favorite fruit or veggies.

Dinner: Rotisserie Chicken with Roasted Veggies

• 6 ounces of rotisserie chicken (42 grams of protein)
• Total protein = 42 grams (possibly more, depending on sides)
• ** Serve with any grain and veggies you like.

Daily Total = 150 grams of protein (remove what you don’t need or want)

I hope this post helped you understand the benefits of protein and some easy ways to incorporate it into your diet. Please share your tips and experiences in the comment section below. I’d love to hear!

High Protein Grocery List – FREE Printable PDF

I created this free printable grocery list of high-protein foods, including animal-based, plant-based, and vegan protein options, along with quick, no-cook protein snack ideas. Click here for your free printable. 

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I love adding a drizzle of peanut butter, but often swap it with my easy pumpkin sauce, especially when I’m craving fall flavors. Use any granola you like, or even nuts. It checks all the boxes, especially if you’re looking for a quick apple crisp without oats that doesn’t sacrifice on flavor or texture!

Similar to my apple yogurt parfait, Greek yogurt adds protein, and granola gives fiber and healthy fats. It’s also low in sugar and gluten-free. If you’re looking for easy recipes that use apples, this one is for you!

Admittedly, this is more of an idea than a recipe. Traditional apple crisp usually involves making a streusel topping with oats, butter, and spices, spreading it over fresh apples before baking. It’s absolutely delicious and one of my all-time favorite apple desserts, but it takes a considerable amount of time. This healthier twist offers similar flavors in less than 20 minutes! 

In addition to being easy and healthy, this simple apple crisp is easily adaptable to a dairy-free, gluten-free, and high-protein diet. See my tips below for nearly doubling the protein, along with ingredient substitutions. Swap the fruit, yogurt, and toppings with products that work best for you.

Healthy Apple Crisp

Since the base of this recipe is my easy-cooked apples, feel free to double or triple that recipe. They will last several days in the refrigerator, and can be used to make overnight oats with apples, spooned over pancakes or French toast, or stirred into yogurt. I have several ideas on how to use them in that blog post.

This recipe uses no additional sugar. Once the apples are cooked, their natural sweetness is enhanced. Combined with our favorite granola, which is slightly sweetened, we didn’t feel the need to add more. Having said that, feel free to drizzle with honey, maple syrup, or sweetened yogurt before adding it to the dish.

Related: High Protein Pumpkin Spice Oatmeal

Step-By-Step Instructions

From start to finish, you can have my healthy apple crisp ready to enjoy in under 20 minutes!

1. Start by cooking your apples. My recipe can be found above.
2. Add one cup of the cooked apples to the bottom of the serving dish.
3. Top with 1/2 cup of your favorite plain or flavored Greek yogurt.
4. Sprinkle on 1/4 cup of your store-bought or homemade granola for crunch.
5. Drizzle with one tablespoon of 100% peanut butter to balance the flavors.
6. Sprinkle with a tiny pinch of sea salt to enhance the sweetness

Pro tip. To pump up the protein in this recipe, you can mix a scoop of your favorite vanilla protein powder into the yogurt before adding it to the bowl. This literally doubles the amount of protein in the dish. I LOVE Levels Protein (and have no affiliation with the company). It’s just good, clean protein powder that tastes great and has amazing ingredients!

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Ingredient Notes

• Good-quality Greek yogurt makes this apple crisp even healthier. It adds protein and good bacteria that are beneficial for your gut. Depending on the brand, Greek yogurt can add up to an extra 24 grams of protein!
• Granola adds crunch, and some brands like this one offer a decent amount of both protein and fiber. The granola you choose can completely change the flavor profile of the dish. Pumpkin spice granola would be perfect for the fall season, while a cranberry spice granola gives all the Christmas vibes!
• If you don’t have granola, any nuts or seeds will work as a substitute. Toasted pecans and walnuts are among my favorites, as are hemp seeds and pumpkin seeds in the fall. Chia and/or flax seeds provide even more crunch, protein, and fiber.

If you’ve tried my healthy apple crisp or any recipe on my site, please leave a comment below!

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Healthy Apple Crisp Recipe With Granola

Indulge in a Healthy Apple Crisp recipe that is quick, gluten-free, and packed with cinnamon, apples, peanut butter, and crunchy granola!

Course Breakfast, Dessert

Cuisine American

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 1

Calories 352kcal

Equipment

• Small Non-Stick Skillet
• Vanilla Keto Granola
• Ceylon Cinnamon
• Redmond Real Salt

Ingredients

• 1 cup cooked cinnamon apples
• 3/4 cup plain Greek yogurt
• 1/4 cup granola store-bought or homemade
• 1 tablespoon drippy peanut butter
• Tiny pinch of cinnamon and sea salt

Instructions

• Prepare the apples as instructed in the post.
• Add apples to a serving dish.
• Top with the yogurt and granola.
• Drizzle with peanut butter.
• Sprinkle with cinnamon and salt.

Notes

To pump up the protein in this recipe, you can mix a scoop of your favorite vanilla protein powder into the yogurt before adding it to the bowl.

Nutrition

Calories: 352kcal | Carbohydrates: 45g | Protein: 22g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 58mg | Potassium: 435mg | Fiber: 6g | Sugar: 25g | Vitamin A: 74IU | Vitamin C: 8mg | Calcium: 192mg | Iron: 1mg

Vanilla protein powder adds flavor and sweetness, while also helping to thicken the oats. Toasted pecans add texture and healthy fats, and a generous sprinkling of cinnamon brings all the fall vibes. However, they’re optional and can be swapped with hemp seeds or pumpkin seeds if you have an allergy. Add this to your collection of fall recipes, comfort food, and easy high-protein meals! 

If you’re looking for healthier pumpkin recipes, this pumpkin spice oatmeal is loaded with protein, fiber, healthy fats, vitamins, and minerals. Oatmeal is a blank canvas and one of the most versatile foods. Top it with fruit, granola, and a drizzle of nut butter – the sky’s the limit. When the weather starts to cool down and I’m craving all of the fall recipes, this is on repeat! 

This may be triggering to oatmeal lovers, but a big bowl of oatmeal without protein and healthy fats is a big bowl of let’s see how high we can spike our blood sugar. Don’t get me wrong, I love a warm and creamy bowl of oats, but I make a few simple tweaks to make them more blood sugar-friendly. This is one of my favorite pumpkin recipes, and you can even prep it ahead for busy mornings.

Related: Easy Pumpkin Dip Recipe

Pumpkin Spice Oatmeal 

This can be ready to eat in about 15 minutes, or prepare it the day before for overnight oats as part of your weekly meal prep. To make these gluten-free, be sure you’re using gluten-free rolled oats.

I used my homemade pumpkin sauce for this recipe, which can be found here. It takes less than 10 minutes to make, and you’ll have extra to slather on toast, make yogurt parfaits, or drizzle over cheesecake for a quick and easy pumpkin dessert!

Quick Version 

1. Add the oats, pumpkin sauce, spices, and almond milk to a small nonstick pan.
2. Place the pan on the stove over medium heat, and bring to a simmer.
3. Turn it down to medium-low and cook for eight minutes, stirring frequently.
4. After eight minutes, the oats should be significantly thicker.
5. Add additional almond milk or water as needed to thin it out.
6. Remove the pan from the heat, add the protein powder, and mix until well combined.
7. Adjust the sweetness and spices to your liking. 
8. Transfer the oats to a serving bowl and garnish as desired. I like to swirl a little extra pumpkin spice sauce into the top and then add a generous sprinkling of toasted pecans and a little more cinnamon!

Pro tip. Toasting your nuts not only helps release their oils, enhancing their flavors, but also adds a warm, toasted flavor and makes them crunchy.

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Pumpkin Overnight Oats 

1. Add all of the ingredients except the garnishes to a bowl with a lid.
2. I do this in large batches, so I have enough to last several days. 
3. Whisk the ingredients until well combined.
4. Cover and refrigerate for at least 8 hours, preferably overnight. 
5. The next morning, stir well and adjust the sweetness and consistency as needed. 
6. Divide the mixture between your serving vessels (I LOVE these), and garnish as desired.

Related: One Pan Pumpkin Rice

Need To Know

• If you’d like to double or triple this recipe, the recipe card below includes a slider to adjust the serving size. It will automatically adjust the ingredient measurements for you.
• Most of the sweetness in this pumpkin spice oatmeal comes from the vanilla protein powder. Add additional sweetener if desired. If you don’t like the protein powder you’re using, you won’t want any recipes you make with it. I love this one for its exceptional taste and super clean ingredients. They have tons of flavors!
• The directions on the package say to cook the oats for 8 minutes, but I prefer mine slightly undercooked to prevent them from becoming mushy. If you like creamy, thicker oats, cook them for a few more minutes, adding additional liquid as needed.
• I also prefer my oats on the looser side, not too thick, so I typically add more almond milk after I take it off the heat. Depending on your preferred consistency, you may need more or less liquid.

That’s it, friends! I hope you enjoy this higher-protein pumpkin spice oatmeal recipe! 

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Pumpkin Spice Oatmeal: Cozy High Protein Breakfast

Enjoy the cozy, warm flavors of fall with this easy Pumpkin Spice Oatmeal, a quick and delicious, high-protein breakfast!

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 1

Calories 500kcal

Equipment

• Organic Extra Thick Rolled Oats
• Vanilla Protein Powder
• Pumpkin Pie Spice
• Ceylon Cinnamon
• Redmond Real Salt
• Overnight Oats Jars + Lids

Ingredients

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk (or any milk)
• 1 scoop vanilla protein powder
• 1/4 cup pumpkin spice sauce
• 1/2 teaspoon pumpkin pie spice
• 1/4 teaspoon Ceylon cinnamon
• Tiny pinch of salt
• 1/4 cup toasted pecans for garnish, optional

Instructions

• Add the oats, pumpkin sauce, spices, and almond milk to a small nonstick pan.
• Place the pan on the stove over medium heat.
• Stir well and and bring to a simmer.
• Turn it down to medium-low.
• Cook for eight minutes, stirring frequently.
• Add additional almond milk or water as needed.
• Remove the pan from the heat.
• Add the protein powder, and mix until well combined.
• Taste, and adjust the sweetness and spices to your liking.
• Let cool slightly and garnish with pecans, if desired.

Notes

For Pumpkin Overnight Oats 

1. Add all of the ingredients except the garnishes to a bowl with a lid.
2. I do this in large batches, so I have enough to last several days. 
3. Whisk the ingredients until well combined.
4. Cover and refrigerate for at least 8 hours, preferably overnight. 
5. The next morning, stir well and adjust the sweetness and consistency as needed. 
6. Divide the mixture between your desired containers, and garnish as desired.

Nutrition

Calories: 500kcal | Carbohydrates: 44g | Protein: 28g | Fat: 26g | Saturated Fat: 3g | Cholesterol: 62mg | Sodium: 245mg | Potassium: 516mg | Fiber: 9g | Sugar: 5g | Vitamin A: 9550IU | Vitamin C: 3mg | Calcium: 367mg | Iron: 3mg

It’s a quick and easy recipe that transforms leftover pumpkin purée into something utterly delicious. Lightly sweet and spiced, use it to make café-style pumpkin coffee at home, spread on toast, and stir into oatmeal.

It’s low in sugar, making it perfect for healthy pumpkin desserts and snacks, such as my five-minute pumpkin pie dip, which should definitely be part of your Thanksgiving menu. Serve with dippers like graham crackers and pear or apple slices as an easy holiday appetizer or dessert. Add this pumpkin sauce to your collection of fall food ideas and low-carb recipes. Make a batch as part of your weekly meal prep.

When the temps start to drop, and fall is in the air, we’re all scrambling to find new pumpkin recipes and make old favorites. From pumpkin bread and muffins to pumpkin pie, cookies, and even pumpkin soup, the list of ways to use pumpkin is endless—and this pumpkin spice sauce is one of the best!

Pumpkin is incredibly nutritious, providing vitamins, minerals, and fiber. And since it’s as versatile as it is healthy, it’s an ingredient I use year-round in both sweet and savory dishes. It’s delicious in pumpkin chili, soups, stews, and even pumpkin curry. Its tangy, earthy flavor works beautifully in savory recipes.

Pumpkin Spice Sauce

Due to the pumpkin’s texture, this sauce will not be completely smooth. We combine pumpkin purée with almond milk to thin it out, along with spices and a sweetener. Cooking it for 8 to 10 minutes adds depth of flavor and reduces the canned pumpkin flavor.

It’s not meant to be a pumpkin syrup and will not drizzle in the same way. For a thinner consistency, add a little more almond milk. Even better, add it to a blender and blend on low until it’s smooth and thinned out. 

Related: Savory Pumpkin Rice

Main Ingredients

• Pumpkin purée. This is my favorite brand. Use what you like, as long as it’s pumpkin puree and not pumpkin pie filling.
• Sweetener. To keep this low in sugar, I prefer to use a blend of allulose + monk fruit sweetener. Use what you like and adjust the amount to your taste.
• Spices. A little pumpkin pie spice and extra cinnamon pump up the flavor, along with a small amount of vanilla extract.

Pro tip. You will notice butter in the photo above, but it is not included in the directions. It’s an optional ingredient, but I love finishing the sauce with a tablespoon of salted butter to add richness and a buttery flavor. I typically do this when I’m specifically making the pumpkin sauce to drizzle over muffins, baked oatmeal, or pumpkin bread.

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Pumpkin Spice Sauce: Step-By-Step

You’ll be shocked at how easy this pumpkin spice sauce recipe is! If you’d like to make a larger batch, remember that you can adjust the serving size by using the slider in the recipe card below. It will automatically calculate the ingredients so you don’t have to.

1. Place a small nonstick skillet on the stove over medium heat.
2. Add all of the ingredients.
3. Bring to a simmer, constantly whisking.
4. Once you see some bubbles form, turn the heat down to low.
5. Gently cook for 5 minutes or until the sauce has slightly thickened.
6. Remove the pan from the stove, and let it rest for 5 minutes.
7. The sauce will slightly thicken as it cools.

And now you have the most delicious, sweet, buttery pumpkin pie sauce that you can use in so many ways!

Related: High-Protein Pumpkin Dip

Expert Tips

• I prefer a strong cinnamon flavor in this pumpkin spice sauce. Adjust the amount of seasonings to your taste, and don’t forget a small pinch of salt. It brings out the other flavors.
• This will thicken as it cools and get even thicker in the refrigerator, so don’t worry if the sauce looks a little too thin while it’s still in the pan.
• Once it cools, it will keep in the refrigerator for about two weeks. This makes a very thoughtful gift, especially for someone who loves pumpkin!

Ways To Use Pumpkin Spice Sauce

• Stir a little bit into your coffee or make a homemade pumpkin spice latte at home.
• Drizzle it over store-bought cheesecake, and voilà, you have an easy pumpkin pie cheesecake.
• Make overnight pumpkin oatmeal by adding some before or after it sits in the fridge.
• The sweetness pairs well with savory dishes. A little stirred into curries or chili adds a subtle sweetness that both dishes benefit from.

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

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Pumpkin Spice Sauce for Cozy Autumn Recipes

Enjoy the flavors of autumn with homemade pumpkin spice sauce. Low sugar, versatile, and perfect for your fall recipes!

Course Sauce

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Cooling Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 30kcal

Equipment

• Organic Pumpkin Puree
• Ceylon Cinnamon
• Pumpkin Pie Spice
• Vanilla Extract
• Almond Milk
• Small Nontoxic Frying Pan
• Real Sea Salt

Ingredients

• 1 cup pumpkin purée
• 2/3 cup almond milk
• 2 tablespoon allulose + monk fruit
• 1 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• Small pinch of salt

Instructions

• Place a small nonstick skillet on the stove over medium heat.
• Add all of the ingredients.
• Bring to a simmer, constantly whisking.
• Once you see some bubbles form, turn the sauce down to low.
• Gently cook for 5 minutes, whisking often.
• Remove the pan from the stove, and let it rest for 5 minutes.
• The sauce will slightly thicken as it cools.

Notes

If you’d like to make a larger batch, adjust the serving size by using the slider in the recipe card below. It will automatically calculate the ingredient amounts for you.

Nutrition

Calories: 30kcal | Carbohydrates: 11g | Protein: 1g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Sodium: 58mg | Potassium: 131mg | Fiber: 2g | Sugar: 2g | Vitamin A: 9534IU | Vitamin C: 3mg | Calcium: 72mg | Iron: 1mg

Packed with flavor, this rich and creamy egg salad is perfect for anyone seeking a healthier, low-calorie option. Ideal for quick lunches at home or on the go, egg salad is on regular rotation in our house. With the holidays right around the corner, I’ll be leaning into easy recipes like this. Be sure to add this one to your repertoire!

If you missed it (and love pickles), my dill pickle egg salad recipe is so good you’ll want to double the recipe!

While I love classic egg salad, it’s fun to experiment with different flavors and textures. This one is for all the mayo haters out there, as well as anyone looking to lower their calorie intake. Did you know that for each tablespoon of mayonnaise you add, you’re adding 100 to 120 extra calories? Many people, like my sister, who loves mayonnaise, are adding hundreds of extra calories without even realizing it!

This easy egg salad, made without mayo, is lower in calories without sacrificing flavor! Egg salad lasts several days in the fridge and is always part of my weekly ingredient prep menu.

Egg Salad Without Mayo

The surprising ingredient is sour cream. It works beautifully as a substitute for mayonnaise. Sour cream has a neutral flavor that complements the other ingredients well. If you love sour cream as much as we do, you’ll love my sour cream sauce. We make a lot of egg salad in this house, and this one is one of our favorites. We didn’t miss the mayonnaise at all!

Related: High-Protein Tuna Salad

Main Ingredients

Except for the capers, you probably have most of the ingredients on hand!

• Sour cream. This is the star of the show, so it matters what you use. In the absence of mayonnaise, we need the additional fat of full-fat sour cream. I love Fage and Daisy 4% milkfat.  If you’re concerned about calories, full-fat sour cream has significantly fewer calories than mayonnaise.
• Hard-boiled eggs. Obviously. Use your favorite method for making them. I posted mine on Instagram if you’d like to watch it.
• Sauce ingredients. Every great egg salad recipe starts with a killer sauce! Without the mayo, this egg salad benefits from warm, earthy spices like cumin and paprika. Combined with creamy sour cream, additional seasoning, scallions, and capers, it is utter perfection.
• Capers. Little salt bombs of joy! In place of lemon juice or vinegar, capers add a briny, acidic flavor to the sauce that helps cut through the richness of the egg yolks and sour cream. Get them here.

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How To Make Egg Salad Without Mayo

1. Add the sour cream, seasonings, Dijon, scallions, and capers to a medium-sized mixing bowl.
2. Stir well and add additional caper juice to thin out the sauce, if needed. * see notes
3. Add the eggs and gently fold them in. I use a small spatula to avoid breaking them up too much.
4. Taste the salad and adjust the salt and pepper. (The capers & juice provided enough for us)

Serve with crackers for dipping, eat it straight up, or enjoy it with lettuce cups for a lighter, gluten-free option.

Tips For Success

• Caper juice is needed to thin out the sauce, but it’s very salty. I added three teaspoons, but you may like it with one teaspoon. Add a little at a time until it tastes to your liking.
• Sour cream is the main ingredient in this egg salad without mayo, but if you don’t have it, you could use Greek yogurt, mayonnaise, cottage cheese, or any combination of the three. 
• It’s crucial to use full-fat sour cream for this recipe. Without mayonnaise, it provides the extra fat the recipe needs. If you’re concerned about calories, sour cream is much lower in calories than mayonnaise.
• I’ve tried every method imaginable for making hard-boiled eggs easier to peel. After trying all of them, I’ve found one thing to be consistently true. Fresh eggs do not peel as well as older eggs. Use the oldest eggs in your refrigerator to ensure easier peeling.

Related: Cherry Tomato Pasta Salad

Ingredients Swaps

• If you like mayonnaise in your egg salad, then by all means, cut back on some of the sour cream and add a little mayonnaise! The reason there are millions of egg salad recipes online is that it’s versatile.
• If you don’t have capers, Kalamata or green olives can be used as a substitute. And if you don’t like capers or olives, a little lemon juice or vinegar would also work well. My first choice would be red wine vinegar, and my second would be apple cider vinegar; however, it’s a matter of personal preference. Recipes are guides and not rules.

How Long Is Egg Salad Without Mayo Last?

• Once you peel hard-boiled eggs, it shortens their shelf life. Egg salad is best enjoyed within three days for optimal flavor. It will start to separate as it sits, and the longer it sits, the greater the separation will become. You can technically eat it for up to five days, but the quality starts to decline after three.

Is This Budget-Friendly?

• Egg salad is one of our favorite budget-friendly meal options. The total cost of this recipe was $3.83, which includes the cost of seasonings. That averages out to $1.92 per serving, and you can lower the price by using cheaper ingredients (I buy the good eggs).
• You can stretch this to serve more people, making it even more affordable. Add high-volume, low-cost filler ingredients, such as vegetables, to make it more filling.  

If you’ve tried my egg salad without mayo or any recipe on my site, please leave a comment below!

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Egg Salad Without Mayo

Egg salad without mayo is a light twist on a classic egg salad recipe. Add this to your budget-friendly meals and high-protein recipes!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 278kcal

Equipment

• Sweet Paprika
• Redmond Real Salt
• Small Flexible Spatulas
• Ground Cumin
• Glass Mixing Bowl With Lid
• Garlic Powder
• Onion Powder

Ingredients

• 5 hard-boiled eggs
• 1/3 cup full fat sour cream
• 1 teaspoon Dijon mustard
• 1 scallions thinly sliced
• 2 - 3 teaspoons capers drained + juice
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon black pepper
• Optional: extra scallion tops for garnish

Instructions

• Add the sour cream, seasonings, Dijon, scallions, and capers to a mixing bowl.
• Stir well and add a teaspoon of caper juice to thin out the sauce. * see notes
• Chop the eggs to your desired size and add to the sauce.
• Using a flexible spatula and gently fold the eggs in until well combined.
• Taste the salad and adjust the salt and pepper.

  (the capers and caper juice added enough salt for us)

Notes

Caper juice is needed to thin out the sauce, but it’s very salty. I added three teaspoons, but you may like it with one teaspoon. Add a little a time until it tastes good to you.

Nutrition

Calories: 278kcal | Carbohydrates: 5g | Protein: 17g | Fat: 21g | Saturated Fat: 8g | Cholesterol: 489mg | Sodium: 252mg | Fiber: 1g | Sugar: 3g

Use them in my yogurt parfait recipe, an easy twist on apple crisp, or a high-protein Greek yogurt bowl! Serve them at Thanksgiving or Christmas as part of your holiday brunch or dinner, and watch them disappear!

I’ve never been much of a fruit girl. It’s not that I don’t like it. I just don’t go out of my way to eat it and prefer veggies. Stovetop-cooked apples, however, are one of the few fruit dishes I look forward to making, especially when the weather starts to cool down, and I’m craving all the fall comfort food! 

Simple cooked apples are nothing new. There are hundreds, if not thousands, of recipes on the Internet. What makes mine different is that you only need 4 ingredients and can make it in about 10 minutes. We’re not even turning on the oven, which is especially helpful during the holidays when you’re in the thick of cooking a big Thanksgiving or Christmas meal and your stove can’t hold any more.

Apples, butter or ghee, cinnamon, and a touch of salt are all you need. They can be stirred into oatmeal, yogurt bowls, or parfaits, like this one with apples and granola. The variations are endless!

Stovetop Cooked Apples

If you love baked apples but don’t want to turn on your oven, this simple cooked apple recipe is for you. They’re incredibly versatile and can be used in both sweet and savory dishes. Double the recipe as part of your healthy meal prep, and enjoy these simple cooked apples all week long. Sauteed apples are high in fiber and nutritious, making them a healthy choice that tastes like a treat. They’re dairy-free, gluten-free, and vegetarian. 

Cinnamon Apples Ingredients

Four simple ingredients and a few minutes are all you need for these stovetop cooked apples. Exact amounts are listed in the recipe card below.

• Apples. I see a lot of opinions online about which type of apples is best for cooking and baking. While some apples do work better than others for some recipes, the beauty of this recipe is that any apples will work. For this recipe, use what you’ve got and what you like.
• Cinnamon. You can certainly make these with just apples and butter, but a little cinnamon adds warmth and depth of flavor. I love using Ceylon cinnamon for its deep flavor and added nutritional benefits.
• Ghee or butter. I use salted ghee (clarified butter) or butter, depending on what I have on hand. Both will work.
• Sea salt. Just a touch brings out the apples’ sweetness. 

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How To Make Cooked Apples On The Stovetop

My favorite thing about this recipe, aside from its deliciousness, is how easy it is to make!

1. Start by dicing the apples and removing the cores. I prefer to leave the peel on because that’s where a lot of the fiber and nutrition live, but feel free to peel them. If I were making these for small children, I would peel them.
2. Once you’ve prepped your apples, place an 8- to 10-inch nonstick skillet on the stove over medium-high heat. Add the apples, cinnamon, ghee butter, and salt. 
3. After about a minute, you should hear the apples sizzling. Give them a good stir to incorporate the butter and cinnamon. 
4. Turn the heat down to medium-low and let the apples cook for 3 to 4 minutes, depending on how soft you like them. You’ll be surprised how quickly they get soft.
5. Remove them from the pan, let them cool, and enjoy!

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Tips + Serving + Storage

• If you want your apples to be a little sweeter, a drizzle of honey or maple syrup added to the pan will do the trick. If you’re watching your sugar, add a drop or two of liquid Stevia —my personal preference.
• For a quick dessert, there’s nothing not to love about warm, comforting cooked apples and vanilla ice cream—it’s cool, creamy, and deliciously sweet. For added texture, top with toasted nuts or granola. 
• If you love apple crisp but don’t want to bother making it, my quick version is perfect for a busy morning or as a healthier dessert!
• Once the apples have cooled, store them in a covered container in the refrigerator for up to 5 days. I do not recommend freezing these, as cooked or raw apples tend to deteriorate after freezing and thawing.

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If you’ve tried my stovetop cooked apples recipe or any recipe on my site, please leave a comment below!

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Stovetop Cooked Apples | Easy 10-Minute Recipe

Stovetop cooked apples take ten minutes to make and taste like Fall. They can be used in a variety of ways, from desserts to savory dishes.

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 74kcal

Equipment

• Ceramic Nonstick Pan
• Ceylon Cinnamon
• Salted Ghee Butter
• Redmond Real Salt

Ingredients

• 2 apples
• 1 tbsp ghee or butter
• 1 tsp cinnamon
• Pinch of sea salt

Instructions

• Core and dice the apples.
• Place a medium-sized non-stick pan on the stove.
• Turn the heat on to medium-high.
• Add the apples, butter, salt, and cinnamon to the pan.
• When you hear the apples start to sizzle, turn the heat down to medium-low.
• Constantly stir to incorporate the butter and cinnamon.
• Cook for 3 to 4 minutes or until the apples are cooked to your desired tenderness.
• Transfer the apples to a bowl to stop the cooking and enjoy!

Nutrition

Calories: 74kcal | Carbohydrates: 13g | Protein: 0.3g | Fat: 3g | Saturated Fat: 2g | Sodium: 23mg | Potassium: 100mg | Fiber: 2g | Sugar: 9g

Made with ripe tomatoes and plenty of them, protein-packed pasta, a zesty vinaigrette, and mozzarella pearls, this cherry tomato pasta salad will leave you feeling satisfied without weighing you down. This recipe is easy to prepare, keeps well for several days, and will be your new favorite summer salad!

It’s very similar to a Caprese pasta salad, and if you have fresh basil, I would definitely add some. For a heartier meal, try my high-protein tuna pasta salad. It’s one of the most popular recipes on the blog, and it’s one of my favorites for meal prep!

Like so many of my other favorite recipes, the salad started as a mistake. I wanted to make my bacon and tomato pasta salad, but I didn’t have any bacon. I decided to make it anyway, and I had already prepared a vinaigrette as part of my weekly ingredient prep. The result was a light and fresh pasta salad that I immediately knew I would be making again and again!

With summer heat already upon us, it’s nice to have some lighter recipes on hand, and simple tomato pasta salad is perfect! Heavy, mayonnaise-based salads tend to go downhill quickly at outdoor gatherings. This is one you can enjoy safely without stressing about anything spoiling too quickly, even longer if you leave out the mozzarella.

Cherry Tomato Pasta Salad

Why We Love It

• Simple. Just a few ingredients are all you need, and most of them you probably already have.
• Fresh. It’s fresh, bright, and bursting with flavor- a perfect summer salad!
• Flavorful. Speaking of flavor, we’re using a zesty vinaigrette as the dressing.
• Healthy. This is good-for-you food, providing protein, fiber, healthy fats, and vitamins!

Ingredients You’ll Need

The ingredients in this easy pasta and tomato salad recipe are simple. I provide swaps under “variations and ingredient substitutions” below.

• Pasta. I used Banza shells for this recipe. The small shells are the perfect size for catching the tomatoes and dressing. Chickpea pasta is a great way to add both protein and fiber to your diet. However, it’s an acquired taste. (see my notes below) I recommend making this with your favorite pasta – whatever kind that is! 
• Tomatoes. You can’t have a cherry tomato pasta salad without the main ingredient! I suggest using a variety of cherry tomatoes, as each has a different flavor profile, ranging from tangy to sweet. Using a variety adds a wonderful flavor to the dish. Here in Nashville, we have access to local farmers’ markets and stands throughout the summer. If you live in an area where they are not available, most grocery stores sell tomato medleys. For that matter, any tomato will work. I’ve even chopped up larger ones.
• Mozzarella pearls. Sometimes called bocconcini or ciliegine, mozzarella pearls are tiny balls of cheese about the size of a marble. They add a delicious creaminess and chewiness as well as protein! They also soak up the vinaigrette, essentially turning them into little marinated mozzarella balls.
• White onion. A small amount of very thinly sliced white onion adds a subtle onion flavor, as well as a hint of crunch.
• Curly parsley. A generous amount of curly parsley adds a grassy, floral flavor to the dish.
• Seasonings. A generous amount of oregano adds an earthy, savory flavor. Salt brings out the flavor, and a tiny bit of smoked paprika gives that little something in the background that you can’t quite put your finger on, but you know you like it! Salt to taste. (see notes)
• Vinaigrette. A simple red wine vinaigrette brings the salad together while keeping it fresh and vibrant. I recommend using a good-quality olive oil. It matters, especially when making a recipe that has a limited number of ingredients. You will taste the olive oil!

I don’t have any measurements for salt because it’s a personal preference. Millions of people follow low-sodium diets, while others are more sensitive to salt than I am, my husband being one of them. Depending on the cheese you use, you may need more or less salt. My suggestion is to mix the salad in its entirety and add salt to taste, a little at a time.

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How to Make Pasta Salad With Cherry Tomatoes

This pasta salad with cherry tomatoes can be prepared in under 30 minutes and requires minimal effort. As always, detailed instructions are included in the recipe card below.

1. Start by making the vinaigrette. This allows some time for the flavors to blend together.
2. Add the dressing ingredients to a large bowl and whisk well.
3. Add the onions and mozzarella pearls to the dressing and stir well to combine.
4. Start your pasta water, and when it comes to a boil, add your pasta. (see notes below)
5. Cook the pasta according to the package instructions. (see notes below)
6. While the pasta is cooking, you have time to prep the veggies if you haven’t already.
7. Quarter the tomatoes and add them to the bowl with the dressing.
8. Chop the parsley and add it to the bowl.
9. When the pasta is done cooking, rinse it well with cold water to stop the cooking and drain it well.
10. Add the pasta to the bowl with the vinaigrette, tomatoes, and parsley.
11. Using a big spatula, gently mix the ingredients until well combined.
12. Taste and adjust the salt and pepper to your liking.
13. Enjoy immediately or chill in the refrigerator for 30 minutes to an hour before serving.

Should I Cut Cherry Tomatoes For Pasta Salad?

• I bit into a rotten cherry tomato in my 20s, and it scarred me for life. So, the short answer to that question is yes lol! Seriously, though, sometimes tomatoes can look okay from the outside but not be OK on the inside. For that reason, I always cut cherry tomatoes when I’m adding them to a salad raw. Additionally, it encourages their juices to come out, and then the salad, the juice becomes part of the dressing. 

What Is The Secret To A Good Pasta Salad?

There are as many different opinions on this as there are things that could go wrong when making a pasta salad, but pasta salad variations in my life.

• Start with properly cooked pasta. If the pasta is overcooked or undercooked, the salad is already ruined.
• Do NOT cook pasta al dente for pasta salad. Cook it thoroughly, or it gets too firm as it sits in the fridge.
• Pasta salad is a blank canvas. Get creative and add a variety of flavors and textures. Crunch veggies, creamy cheese, chewy protein, and even a crispy topping can all add to the deliciousness!
• It can be creamy or a vinaigrette, but a flavorful dressing is the finishing touch, and it needs to pack a flavor punch! The pasta will mellow out the flavors, so don’t be afraid to really jazz up the dressing. Additionally, as the salad sits in the fridge, the pasta absorbs some of the dressing, so I like to make extra for either mixing in or drizzling over the top before serving, if needed. 
• Salt the pasta water, but not like the sea. The pasta absorbs the water, so too much salt is too much. You can add so much that the pasta itself becomes too salty, and the amount of salt I see people adding to the pasta water on the internet is absurd. I typically add about a tablespoon of kosher salt, which adds a very subtle salt flavor to the pasta.
• Speaking of salt, it brings out flavor, so if your salad tastes bland, add a little salt, stir to combine, and continue adjusting the amount until it tastes how you want it. Only add a little at a time to prevent oversalting.

Should I Rinse Pasta For Pasta Salad?

• This is something people vehemently disagree on, but I recommend rinsing the pasta. It is true that not rinsing it leaves the starch and helps the dressing stick, but I’ve also never had an issue with dressing sticking to the pasta. I prefer rinsing the excess starch off, and the cold water stops the cooking process, ensuring you don’t wind up with overcooked noodles.

Helpful Tips

• Bean pasta can be a little finicky. If you overcook it, it can fall apart. If you undercook it, it becomes hard and crumbly.
• When I make a pasta salad, I like everything to be the same size. You get a little of everything, and one bite makes it taste better.
• The dressing makes ALL the difference, so be sure to taste it and adjust the ingredients to suit your tastes. I also make extra in case anyone wants to drizzle more on top when it’s served.
• The cherry tomatoes you choose for this pasta salad will make a big difference in the flavor. You don’t necessarily need to visit your local farmers’ market, but you definitely want to ensure they’re ripe and fresh. Using a variety adds a more complex flavor.

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Variations and Ingredient Substitutions

• If I’m being honest, I prefer regular pasta, but protein pasta helps me hit my protein and fiber goals. As I mentioned above, it can be finicky, so it’s crucial to cook it properly. Pasta made from beans can be cumbly and break apart if over- or undercooked. If you don’t care about the extra fiber and protein, any pasta will work and is what I recommend.
• If you haven’t tried my tomato vinaigrette yet, this dressing is very similar, except I add grated tomato right to the dressing! I think it would be delicious in this salad as an alternative to the red wine vinaigrette, although very tomatoey.
• As written, this recipe is gluten-free, but it can easily be adapted to be dairy-free using your favorite cheese alternative. For a plant-based pasta salad, omit the mozzarella.
• Sometimes, I tear up a rotisserie chicken into the salad for additional protein and flavor. It makes the salad more hearty and gives it a wonderful savoriness, making it the perfect light dinner for summer or a meal prep option for lunch during the week. 
• If you don’t want to make a homemade vinaigrette, consider adding some homemade ranch for the ultimate ranch pasta salad with tomatoes!
• The parsley in this recipe adds an earthy quality without competing with the other ingredients, but I’ve also added fresh basil, oregano, and thyme, and they are all delicious!
• Swap the mozzarella with feta, a salty, creamy cheese that adds tons of flavor. Goat cheese would add a tangy, slightly acidic bite, while Havarti provides a creamy, mild, and buttery flavor.

How To Store

• Store the salad in a covered container in the refrigerator for up to five days. If you decide to add chicken, I recommend consuming it within 3 to 4 days max!

If you’ve tried my cherry tomato pasta salad recipe or any recipe on my site, please leave a comment below!

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More Recipes You May Like

• One Pan Italian Sausage Rice Recipe
• Sour Cream Sauce For Tacos & Burritos
• White Rice & Eggs | Simple Comfort Food
• 10-Minute Tangy Tomato Dressing Recipe
• Foolproof Butter & Lemon Baked Rice Recipe
• Beef Goulash Recipe | Easy Pasta Dish

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Cherry Tomato Pasta Salad | Easy Summer Meal

Cherry tomato pasta salad is the ultimate summer dish. It’s light, fresh, and perfect for all your barbecues, picnics, and gatherings!

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 5

Calories 251kcal

Equipment

• Mixing bowl
• Nakiri Knife
• Smoked Paprika
• Good Olive Oil
• Oregano
• Stainless Steel Colander
• Protein Pasta

Ingredients

Salad

• 4 ounces or 115 grams miniature shell pasta
• 1 pint cherry tomatoes, one and a half cups, quartered
• 1/4 white onion, very thinly sliced
• 4 ounces mozzarella pearls

Dressing

• 1/4 cup good quality olive oil
• 2 tablespoons red wine vinegar
• 1/2 teaspoon oregano
• 1/8 teaspoon smoked paprika
• 1/4 teaspoon black pepper
• 1/4 cup fresh parsley
• 1 garlic clove, grated

Instructions

• Start by making the vinaigrette.
• Add the dressing ingredients to a large bowl. Whisk to combine.
• Add the onions and mozzarella pearls and stir to combine.
• Start your pasta water, and when it comes to a boil, add your pasta. (see notes below)
• Cook the pasta according to the package instructions. (see notes below)
• Quarter the tomatoes and add them to the bowl with the dressing.
• Chop the parsley and add it to the bowl.
• When the pasta is done, rinse it with cold water and drain it well.
• Add the pasta to the bowl with the vinaigrette, tomatoes, and parsley.
• Using a big spatula, gently mix the ingredients until well combined.
• Taste and adjust the salt and pepper to your liking.
• Enjoy immediately or chill in the refrigerator for 30 minutes before serving.

Notes

• Do NOT cook pasta al dente for pasta salad. Cook it thoroughly, or it gets too firm as it sits in the fridge.
• Bean pasta can be a little finicky, and every brand is different, so it can be tricky if you're using one for the first time. 
• Salt the pasta water, but not like the sea. The pasta absorbs the water, so too much salt is too much. You can add so much that the pasta itself becomes too salty, and the amount of salt I see people adding to the pasta water on the internet is absurd. I typically add about a tablespoon of kosher salt, which adds a very subtle salt flavor to the pasta.
• I recommend rinsing the pasta. It is true that not rinsing it leaves the starch and helps the dressing stick, but I’ve also never had an issue with dressing sticking to the pasta. I prefer rinsing the excess starch off, and the cold water stops the cooking process, ensuring you don’t wind up with overcooked noodles.

Nutrition

Calories: 251kcal | Carbohydrates: 18g | Protein: 11g | Fat: 17g | Saturated Fat: 3g | Cholesterol: 8mg | Sodium: 53mg | Potassium: 241mg | Fiber: 4g | Sugar: 5g

Serve it with crusty bread as an easy appetizer, scoop it into lettuce cups for a quick low-carb meal, or toss the whole dish with orzo for an easy seafood pasta salad. There are so many ways to enjoy it!

If you have any leftover, I personally love using it to make a quick shrimp rice bowl for lunch!

This Greek shrimp salad can be on the table in about 15 minutes. It’s perfect for last-minute guests or an easy appetizer, especially during the holidays. Everyone loves this, and trust me, it will be the first to go! Cooked shrimp makes it even easier. In fact, this recipe is why there’s always a bag in my freezer. Serve it with homemade bread and good-quality olive oil as an appetizer or main dish. I’ll give you some ideas below!

My grandma Abruzzi was Sicilian, and I spent countless hours with her in the kitchen. Her food was simple and flavorful, and she always let the ingredients shine. She didn’t overcomplicate her food, and this simple shrimp salad is one she made over and over. I adore Greek flavors, much like the Italian flavors I grew up with. Good-quality olive oil, garlic, red wine vinegar, and oregano come together to create a flavorful yet straightforward dressing that allows the shrimp’s flavor to shine through.

Greek Shrimp Salad

This salad comes together in about 15 minutes, thanks to the use of pre-cooked shrimp, which is always in my freezer. There’s a stigma surrounding the use of pre-cooked and pre-chopped ingredients, and I want to normalize making things easier in the kitchen. Could I poach shrimp? Sure, I could. It takes less than 15 minutes. But sometimes, I don’t want to. Having cooked protein in your freezer allows you to quickly and easily put together delicious dishes like this.

Related: Simple Chickpea Salad With Greek Dressing

Ingredients You’ll Need

Except for the shrimp, most of the ingredients in my Greek shrimp salad are simple and probably already in your pantry!

• Shrimp. I use cooked shrimp to keep the salad simple. To ensure you get the freshest shrimp, I recommend purchasing them from a local market or a supermarket with a well-stocked seafood department. I almost always get mine from Whole Foods. They are always fresh and perfectly cooked.
• Olive oil. Quality ingredients matter in this salad. I don’t recommend three-dollar olive oil. The olive oil is the bulk of the dressing, and you will most definitely taste it. You also don’t need the most expensive olive oil. Cobram Estate Extra Virgin Olive Oil is delicious and one of my favorites!
• Red wine vinegar. The shrimp is tossed in a simple red wine vinaigrette with lemon, garlic, and parsley. A hint of smoked paprika is the secret ingredient, adding a subtle smokiness that’s simply delish!

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How to Make Greek Shrimp Salad

This recipe comes together quickly. Once you’ve made the dressing, all that’s left to do is prepare the shrimp.

• Depending on how you plan to serve the salad, you can chop the shrimp into small pieces or leave them whole for a more impressive presentation. I prefer a rough chop, meaning I don’t try to make it perfect. This allows the dressing to soak in a little better than if we left the shrimp whole.
• I usually serve this immediately, but it’s also delicious chilled. If you prefer it that way, cover the bowl and refrigerate it for 30 to 60 minutes. Before serving, stir it one more time, taste, and adjust the salt as needed, then transfer it to your serving dish.

Related: Shrimp Rice Bowl With Ranch Dressing

Tips & Variations

• I love the salad’s simplicity, but I’ve also added olives, capers, and veggies. Thinly sliced celery, bell peppers, or fresh fennel are all delish!
• This is perfect as a light dinner. Serve it as a filling for lettuce cups or over fresh greens. Drizzle any extra dressing over the top.
• For shrimp rice bowls, pair the salad with cooked rice and your choice of fresh or cooked veggies. If you need more dressing, use the same ingredients to make more.
• If you love a good shrimp sandwich, spoon the salad into toasted brioche rolls with greens for crunch and color. The dressing soaks into the rolls, and it’s absolutely delicious!
• For an easy Greek-inspired shrimp pasta salad, make some extra dressing, toss the entire salad with your favorite cooked pasta, the dressing, and extra parsley, and enjoy!
• You can keep this Greek shrimp salad in the refrigerator for up to three days. For optimal texture, I recommend consuming it within two days.

If you’ve tried my Greek Shrimp Salad recipe or any recipe on my site, please leave a comment below!

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Greek Shrimp Salad: Simple Ingredients, Big Flavor

Try this Greek shrimp salad for a delicious, quick meal. Ready in just 15 minutes, it is perfect as an appetizer or main dish!

Course Salad

Cuisine American

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 325kcal

Equipment

• Smoked Spanish Paprika
• Organic Red Wine Vinegar
• Cobram Estate Olive Oil
• Mini Ginger & Garlic Grater
• Mini Silicone Spatulas
• REDMOND Real Sea Salt

Ingredients

• 1 pound large, cooked shrimp
• 1/2 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 2 teaspoons lemon juice
• 1 large garlic clove, grated
• 1/4 cup chopped Italian parsley, loosely packed
• 3/4 teaspoon Redmond sea salt
• 1/2 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon smoked paprika

Instructions

• Add the olive oil, vinegar, lemon, garlic, seasonings, and parsley to a bowl.
• Using a whisk, stir well to combine the ingredients.
• Add the seasonings and mix again. Set the dressing aside.
• To prep the shrimp, remove the tails, roughly chop them.
• Add the shrimp to the dressing.
• Stir well with a spatula to coat the shrimp with the dressing.
• Taste and adjust the salt.
• Serve immediately or allow it to chill for an hour.

Nutrition

Calories: 325kcal | Carbohydrates: 2g | Protein: 16g | Fat: 28g | Saturated Fat: 4g | Cholesterol: 143mg | Sodium: 1086mg | Fiber: 0.4g

A simple combination of mushrooms, butter, olive oil, garlic, and thyme is roasted to perfection in the oven. This is a perfect side dish recipe all year long, but I especially love it in the fall. Add this to your list of Thanksgiving menu or fall recipes and enjoy!

A simple side dish with minimal ingredients and little prep? Yes, please! This healthy mushroom recipe with garlic and thyme takes approximately 30 minutes, with most of the time spent on hands-off cooking.

Whether you’re searching for side dishes for holiday meals or quick weeknight recipes, we all need an arsenal of easy side dishes. One of my favorite things about this recipe is that once the mushrooms are in the oven, you have time to assemble the rest of your meal!

Mushrooms are hearty and meaty. Roasting them at a high temperature intensifies their rich, savory flavor. I added thyme and garlic to the mushrooms, but the beauty of this recipe is that you can leave them out or swap them with your favorite herbs and spices.

Healthy Mushroom Recipe

Healthy means something different to everyone. To me, it means using ingredients that I can pronounce and eating foods in their whole form. What does that mean? Rice is rice, a mushroom is a mushroom, and butter is butter. I limit my consumption of food that comes in packages with a long list of mystery ingredients. Additionally, we also limit sugar because my husband is pre-diabetic.

Don’t let the simplicity of this recipe fool you. Mushrooms are full of fiber, potassium, and antioxidants. Grass-fed butter contains healthy omega-3s and vitamins A, D, E, and K2. You might be surprised to learn that fresh herbs are nutritional powerhouses. Thyme is antimicrobial, anti-inflammatory, and a great source of vitamins A, C, and copper. This is a side dish you can feel good about serving your family!

Related: Easy Crockpot Shredded Beef

Main Ingredients

For this healthy mushroom recipe, you only need mushrooms, butter, olive oil, and salt. Thyme, garlic, and pepper are optional but recommended.

• Mushrooms. Today, I used white button mushrooms, but any mushroom works for this recipe, although the cooking time may vary by a few minutes.
• Butter. High-quality, salted butter adds a rich, buttery flavor that complements mushrooms well and aids in browning.
• Extra-virgin olive oil. A little good-quality olive oil adds flavor and helps keep the butter from burning. If you’ve ever wondered why chefs add butter and olive oil to a hot skillet, it’s because butter burns quickly at high heat, so adding olive oil helps prevent that. 
• Thyme. Because thyme and mushrooms go together like peanut butter and jelly! I add a little dry thyme to the butter mixture and garnish with fresh thyme because it’s so darn pretty, and mushrooms aren’t the most aesthetically pleasing dish. 

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How to Make

This recipe for healthy mushrooms is mostly hands-off. Regardless of the cooking method, fresh mushrooms always require a bit of preparation. 

1. Preheat your oven to 450°F on convection, if available.
2. Prep your mushrooms. Some people leave the stems on, but I prefer to remove them.
3. Spread your mushrooms out on a large baking sheet, ensuring they are not crowded.
4. Add the olive oil and butter to a small bowl. Microwave on defrost until the butter is just melted.
5. Add the dry seasonings and minced garlic to the butter, stirring until well combined.
6. Drizzle the butter mixture over the mushrooms and toss well, ensuring they are all well coated.
7. After coating the mushrooms with the butter mixture, turn them over so that the cut side is down.
8. Place the pan in the oven and cook for 20 – 25 minutes, stirring at the 15-minute mark.
9. When the mushrooms are golden brown, remove them from the oven.
10. Transfer the mushrooms to a serving bowl and garnish with a few sprigs of fresh thyme, if desired.

Pro tip. Turning the mushrooms cut side down helps the liquid drain onto the pan and evaporate quickly, rather than filling the mushroom cap with liquid. If you skip this step, the mushrooms will take longer to brown.

Related: One Pan Italian Sausage & Rice

Helpful Tips + Variations

• All ovens cook differently. My mushrooms were nicely browned at the 25-minute mark. 
• Mushrooms shrink a lot during the cooking process, so depending on how many people you’re serving, you will need to cook more than you think. These were three pounds of mushrooms that looked like this after roasting!
• Don’t crowd the mushrooms on your baking sheet, or they will steam instead of browning. If necessary, use two baking sheets. I adore my extra-large high-sided baking sheets.  
• The salt will concentrate in flavor since these mushrooms are cooking down by at least half their volume, so use the salt sparingly initially. You can always add more at the end. 
• Spice up the mushrooms by adding a little cayenne or crushed red pepper.  Freshly grated Parmesan and Italian parsley sprinkled over just before serving will add a big pop of flavor and color.

If you’ve tried my healthy mushroom recipe, please let me know in the comments below!

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Healthy Mushroom Recipe With Garlic & Thyme

This healthy mushroom recipe is easy to make and loaded with nutrition and heart-healthy fats. Enjoy it as a delicious side dish or main course!

Course Side Dish

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 6

Calories 122kcal

Equipment

• Baking Sheet
• Ghee Butter
• Redmond Real Salt
• Kitchen Gloves
• Extra Virgin Olive Oil
• Dry Thyme

Ingredients

• 3 pounds white button mushrooms
• 3 tablespoons butter (I use salted butter)
• 3 garlic cloves, minced
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 1/4 teaspoon crushed red pepper
• 1/2 teaspoon sea salt (I use Redmond Real Salt)
• Fresh thyme for garnish optional

Instructions

• Preheat your oven to 450° (on convection if you have it)
• Clean the mushrooms by wiping them with a paper towel or a quick rinse.
• Spread the mushrooms out on a baking sheet, making sure not to crowd them.
• Add the olive oil and butter to a small bowl and microwave until the butter is melted.
• Add the dry seasonings and minced garlic to the butter, stirring to combine.
• Drizzle the butter mixture over the mushrooms and toss well.
• Turn most of the mushrooms with the cut side down so the liquid can drain off.
• Place the pan in the oven and cook for 20 – 25 minutes, stirring at the 15-minute mark.
• When the mushrooms are golden brown, remove them from the oven.
• Transfer the mushrooms to a serving bowl and garnish with a few sprigs of fresh thyme, if desired.

Nutrition

Calories: 122kcal | Carbohydrates: 8g | Protein: 7g | Fat: 9g | Saturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 252mg | Potassium: 727mg | Fiber: 2g | Sugar: 5g | Vitamin A: 206IU | Vitamin C: 5mg | Calcium: 12mg | Iron: 1mg

This is endlessly customizable—swap the apple for berries or pears, or add your favorite nuts and seeds.  When the weather starts to cool down, and we’re all craving fall food, this one hits the spot – along with my easy pumpkin dip. If you prefer cooked cinnamon apples, I have a recipe for that, too!

I’m shooting this yogurt parfait recipe on the first day of fall, and even though it’s still 80° here in Nashville, I’m feeling all the fall feels. When I posted my high-protein yogurt bowl recipe, several of you asked about fiber, and that couldn’t have come at a better time. Recently, I’ve been trying to increase my fiber intake, and this recipe delivers on taste, texture, protein, and fiber.

The truth is, I’ve never prioritized fiber until recently. My cholesterol levels have been increasing every year, and while several factors may contribute to this, such as menopause and low vitamin D levels, not getting enough fiber could also be a contributing factor. This yogurt parfait recipe, featuring apples and granola, delivers 48 grams of protein and 18 grams of fiber. 

Yogurt Parfait Recipe

I love it when a small amount of food delivers a massive amount of nutrition, and this yogurt parfait recipe does precisely that. You’re getting probiotics, protein, vitamins, fiber, and healthy fats in a meal that tastes like a treat. Swap the fruit, protein powder, or granola to change it up a bit from week to week. From start to finish, you have this ready to eat in 10 minutes.

You can also prep this ahead of time for your weekly meal prep. I triple the recipe, mix the yogurt and protein powder base, and keep it in the refrigerator for up to four days. When you’re ready to make a parfait, add the apples and granola, and enjoy!

Ingredients You’ll Need

You’ll only need a few ingredients for this yogurt parfait recipe, and it’s easy to customize with what you’ve got on hand!

• Skyr yogurt. Skyr is an Icelandic-style yogurt with a slightly higher protein content than regular Greek yogurt and is rich in probiotics. Use your favorite Skyr or Greek yogurt. One cup of Skyr provides approximately 22 grams of protein!
• Vanilla protein powder. I use this brand because of its exceptionally clean ingredients and delicious flavor. I tried countless brands of protein powder before finding Levels. I had virtually given up on it, but then tonsil cancer happened, and it’s one of the things that helped me get the nutrients I needed daily. 
• Apple. One small apple provides approximately 3 grams of fiber, essential nutrients, and antioxidants. I left the apple raw because I wanted a lot of texture in this parfait, but feel free to cook it like I did in this recipe.
• High-fiber granola. Use what you like, but if you prioritize fiber, compare labels and choose one that suits your needs. I love this one for its clean ingredient list, great taste, high fiber, and healthy fats. Just a half cup in this parfait adds 12 grams of fiber! 
• Cinnamon.  Ceylon cinnamon, to be exact. The list of health benefits is extensive, especially when using the correct type of cinnamon.
• Sea salt. Salt can make sweet foods taste sweeter. I love unrefined sea salt, which has natural electrolytes and minerals. You only need a tiny pinch!

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How to Make This Yogurt Parfait Recipe

This takes 10 minutes to make and can be eaten right away, or pop a lid on it and take it to work. I suggest leaving the granola off and adding it to the top just before eating so it stays crunchy.

1. Gather all of the ingredients. Once you dice the apple, it will brown quickly, so it helps to have everything ready to assemble.
2. To make the yogurt mixture, add the yogurt and protein powder to a bowl. Whisk until smooth and set aside.
3. Dice your apple, leaving the peel on or not. I leave it on because the skin contains many nutrients, including most of the fiber.
4. Layer the yogurt base, apples, and granola however you like, sprinkling each layer of apples with a bit of cinnamon and the tiniest pinch of salt. The salt is optional, but it brings out the sweetness of the apples. 

Tips & Swaps

• When you first start mixing the yogurt and protein powder mixture, it will be dry. Resist the urge to add liquid, trust the process, and keep mixing. It will become smooth and creamy within a minute or so. Different brands of protein powder can be much drier than others, so you may need just a touch of water to smooth it out. 
• For the granola layer, you can use any high-fiber granola or cereal of your choice. Adding extra nuts, coconut flakes, and hemp seeds would provide additional texture, protein, and fiber.
• You can use any protein powder you prefer or omit it. Even without the protein powder, the yogurt provides a decent amount of protein, and the apple and granola provide fiber.

If you’ve tried my yogurt parfait recipe or any other on my site, please leave a comment below!

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Yogurt Parfait Recipe With Apples & Granola

This yogurt parfait recipe is packed with flavors and amazing textures. It’s packed with protein and fiber to keep you satisfied for hours!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 541kcal

Equipment

• Vanilla Protein Powder
• Apple Cutter
• Ceylon Cinnamon
• Vanilla Extract
• Mixing Bowl Set With Lids

Ingredients

• 3/4 cup plain Skyr or Greek yogurt
• 1 scoop vanilla protein powder
• 1 small apple
• 1/2 cup high-fiber granola
• 1/2 teaspoon cinnamon
• Pinch sea salt

Instructions

• Gather all of the ingredients.
• Add the yogurt and protein powder to a bowl.
• Whisk until smooth and set aside.
• Dice the apple. Peel if desired.
• To assemble the yogurt parfait.
• Layer the yogurt base, apples, granola however you like, sprinkling each layer of apples with a little cinnamon and the tiniest pinch of salt.

Nutrition

Calories: 541kcal | Carbohydrates: 77g | Protein: 42g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 71mg | Sodium: 148mg | Potassium: 322mg | Fiber: 9g | Sugar: 37g | Calcium: 393mg | Iron: 2mg

What makes a healthy tuna salad recipe? The most significant change in this dish is replacing mayonnaise with avocado, which adds a delightful creaminess and a boatload of nutrition!

My favorite way to eat this is like a dip with crunchy salty crackers, but it’s delicious as a sandwich, wrap, on top of greens, or straight up with a spoon. 

If you’re a mayonnaise hater, avocado is the perfect substitute. It is a superfood and mimics the rich, creamy fattiness of mayonnaise while adding a boatload of nutrition. In this recipe, I like to leave it in small chunks, but feel free to mash it up. It’s delicious either way!

While avocados are very healthy, they are high in calories due to their high content of heart-healthy fats. If using a larger avocado, I suggest only using half and saving the rest for later. I’ve tested every possible way of storing leftover avocado, and the truth is, none of them are 100% capable of keeping the brown away. This method works best for me.

1. Save the half of the avocado that still has the pit.
2. Place it in a small baggie with about a tablespoon of lemon or lime juice.
3. Suck all of the air out of the bag.
4. Place in the refrigerator and use within 24 hours.

This method works because exposure to air is what starts the browning process. Sucking the air out of the bag removes the air, and the acidity from the lemon or lime further helps to slow down the browning process. I like to use lemon or lime instead of vinegar because they usually wind up in whatever I make with the avocado, and nothing is going to waste!

Healthy Tuna Salad Recipe

Why We Love It

• Quick. From start to finish, you can have this ready to eat in 10 minutes.
• Nutritious. This recipe is packed with vitamins, healthy fats, potassium, protein, and fiber.
• Versatile. Enjoy this as it is, as a dip, rice bowl (shown above), salad, or sandwich.
• No mayonnaise. If you hate mayonnaise, avocado should be your new BFF. 

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 albacore tuna packed in water. It has more texture, and I like to control the fat. When you use tuna packed in oil, the quality of the oil is questionable. See below.
• Shallots. If onions and garlic had a baby, it would be a shallot baby. A little minced shallot adds a subtle onion and garlic flavor and a little crunch.
• Olive oil. A touch of good quality olive oil adds flavor and healthy fats!
• Lime juice. The acidity helps cut through the dish’s richness and brighten it up.
• Parsley—it’s not just for color! Italian parsley has a fresh, herbal flavor with subtle peppery notes.
• Salt and pepper to taste. Salt will help bring out the flavors.

Pro tip. Olive oil is healthy for you, but the health benefits vary significantly from brand to brand. Some olive oil is a blend of cheap oils, while others have been sitting in a hot warehouse for months and sometimes years. Choose your olive oil wisely if you’re consuming it for the health benefits. This is my all-time favorite brand. I buy it at Sprouts, but I included the link for those who can’t find it locally.

If you want this to be a creamy salad, mash the avocado and/or add some avocado oil mayonnaise. I’ve tried several different brands and love this one. Avocado mayonnaise adds additional heart-healthy fats, zero added cholesterol, and very little saturated fat.

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How to Make This Healthy Tuna Salad Recipe

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.
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, pouring the liquid off each time and slightly twisting the can to ensure I’ve pressed it on all sides. This may sound overkill, but 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!

Ingredient & Equipment Suggestions

• Low Mercury Tuna
• Albacore Wild Tuna
• Good Olive Oil
• Avocado Oil Mayonnaise
• Mixing bowl
• Serving Bowl
• Small Strainer

Helpful Tips

• As mentioned above, you must drain the tuna well, or your salad will be watery.
• Make sure you’re using a ripe avocado. Unripe avocado will not give the same creaminess. 
• If the brand of tuna you use contains salt, you many not need more.

Variations

• 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 is delicious in this recipe.
• Capers and your favorite olives are perfect for a briny, salty bite.
• Load it up with veggies! Tomatoes, celery, red onion, cucumber, or all of the above would be good.

Storage 

• I do not recommend prepping this in advance. As mentioned above, despite countless efforts to prevent leftover avocado from going brown, the texture and color go downhill quickly.
• However, if you want to make this ahead, mix everything, leaving out the avocado and adding it just before serving.

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More Recipes You May Like

• 10-Minute Tangy Tomato Dressing Recipe
• Foolproof Butter & Lemon Baked Rice Recipe
• Easy Oven Roasted Broccoli Recipe
• Homemade Basil Pesto Recipe | Plus 25 Ways To Use It

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Healthy Tuna Salad Recipe With Avocado

This Healthy Tuna Salad Recipe can be made in 10 minutes and is the most delicious combination of flavors and textures!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 446kcal

Equipment

• Low Mercury Tuna
• Albacore Wild Tuna
• Good Olive Oil
• Avocado Oil Mayonnaise
• Mixing bowl
• 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 | Sodium: 17mg | Fiber: 13g | Sugar: 1g

The older I get, the more important it is to prioritize protein and fiber-rich foods. Making little swaps like adding edamame and swapping regular orzo for protein orzo helps us meet our goals without sacrificing a thing. This is a versatile recipe. Add what you like to help you meet yours!

Consider adding this to your healthy weekly meal prep rotation, especially in the summer when you need more cold lunch ideas. If you’d love pasta salad, be sure to check out my high-protein tuna pasta salad and my favorite dish for summer tomatoes: cherry tomato pasta salad!

With temps pushing 90+ here in Nashville, light summer salads have been on repeat. For this recipe, a zesty vinaigrette replaces a creamy dressing, making this dish bright, fresh, and perfect for outdoor gatherings. Add this high-protein pasta salad to your summer menu rotation, and pack it into meal prep containers for easy work lunches that don’t need reheating!

Spending an hour or so once a week to prep the ingredients you use the most will save you time and stress in the kitchen. It also helps to prevent food waste. If your ingredients are prepped and ready to go, they’re less likely to be forgotten about or go unused. This salad was done in the time it took the pasta to cook because I used ingredients that I had already prepped!

High Protein Pasta Salad

One of the easiest ways to add protein to any pasta salad recipe is to start with protein-packed pasta. We love adding Banza protein rice to the recipe. It resembles orzo once cooked and delivers 49 grams of protein. You can easily increase that number by adding more chicken, like my easy roasted chicken thighs!

Related: Creamy Chickpea Salad Recipe

Ingredients You’ll Need

As with my tuna pasta salad, I selected protein-rich ingredients along with plenty of veggies for added texture and nutrition.

• Edamame. I used frozen and shelled edamame. Run under hot water to defrost.
• Orzo. To pump up the protein, I use Banza chickpea pasta.
• Chicken. My broiled chicken thighs are perfect for this recipe! Any cooked chicken works.
• Bell peppers. They add color, sweetness, and crunch.
• Sun-dried tomatoes. Add a sweet-tart flavor and a bit of chewiness. These are great!
• Scallions. Add a pop of freshness and crunch with a mild onion flavor.
• Fresh basil. Fresh herbs brighten up the salad and add depth of flavor.
• Red wine vinaigrette. A zesty dressing brings the salad together.

Recommended For This Recipes

Sun-dried tomatoes ripened in the sun, julienne cut, and packed in 100% olive oil, an Italian kitchen staple perfect for pasta, pizza, sandwiches, salads, charcuterie, appetizers, and more!

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How to Make High-Protein Pasta Salad

This can be ready to enjoy in about 30 minutes! As always, detailed instructions are included in the recipe card below.

1. Cook the pasta according to the package instructions. (see note below)
2. Mix the dressing in the bottom of a big bowl. I love this one with a lid for mixing.
3. Prep the veggies and dice the chicken if you haven’t already. I love this chopper!
4. When the pasta is done, rinse with cold water and drain well.
5. Add the pasta, chicken, veggies, and basil to the bowl with the dressing.
6. Toss the salad until well coated, then taste and adjust the salt and pepper.

Helpful Tips & Variations

• Store in an airtight container in the fridge for up to three days.
• You may need to add more dressing after it’s been in the fridge, as it’ll absorb it.
• This recipe is dairy-free, but I highly recommend trying it with crumbled feta on top.
• You could turn this into a quinoa salad by substituting cooked quinoa for orzo.
• One of the easiest ways to change the whole salad is to change the dressing.
• Don’t like bell peppers or edamame? Any veggie will work. It’s a very versatile recipe.

How To Make This More Budget-Friendly

• Stock up on ingredients you use the most when they’re on sale to avoid paying full price when you run out. When my favorite products go on BOGO sale at Publix, I buy enough to last several weeks. Shopping sales is the easiest way to save money on groceries.
• Use what you have. Recipes are guides, not rules. Bell peppers (or any veggies) can be swapped for whatever you have on hand. If you don’t have chicken, you can swap it with canned tuna or leave it out if you don’t care about the extra protein!

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High Protein Pasta Salad With Orzo & Chicken

This high protein pasta salad with homemade Greek vinaigrette is packed with flavor and texture and perfect for weekly meal prep!

Course Salad

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 591kcal

Equipment

• Banaza Protein Pasta
• Sun-Dried Tomatoes
• Good Olive Oil
• Aleppo Pepper
• Stainless Steel Colander
• Glass Mixing Bowl
• Vegetable Chopper

Ingredients

Salad Ingredients

• 1 8-ounce package Banza rice pasta
• 2 cups cooked chicken diced small
• 1 cup frozen shelled edamame
• 1/2 cup diced red bell pepper
• 1/2 cup diced yellow bell pepper
• 1/4 cup sun-dried tomatoes, chopped
• 2 scallions, thinly sliced
• 5 large basil leaves. thinly sliced

Vinaigrette Ingredients

• 1/3 cup extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tbsp lemon juice
• 1 small garlic cloved grated
• 2 tsp Dijon mustard
• 1/2 tsp dried oregano
• 1/2 tsp Monkfruit (or any sweetener)
• 1/2 tsp Aleppo pepper (or black pepper)
• 1/2 tsp sea salt

Instructions

• Cook the pasta according to the directions on the package. 
• Mix the dressing in the bottom of a big bowl.
• If you haven’t already, prep the veggies and dice the chicken.
• When the pasta is done, rinse well with cold water and drain well.
• Add the pasta, chicken, veggies, and basil to the bowl with the dressing.
• Gently toss to coat the ingredients, taste, and adjust the salt pepper.

Nutrition

Calories: 591kcal | Carbohydrates: 48g | Protein: 44g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 0.02g | Cholesterol: 112mg | Sodium: 501mg | Potassium: 800mg | Fiber: 12g | Sugar: 10g | Vitamin A: 775IU | Vitamin C: 63mg | Calcium: 108mg | Iron: 9mg

Weekly food prep is one of my biggest tips for making quick and easy meals, and the best way to meal prep chicken thighs is in the oven—under the broiler. Broiling chicken thighs is quick, locks in the natural juices, and gives the thighs a beautiful golden brown color. It’s a healthier alternative to frying because it requires very little fat and yields juicy, succulent meat every time!

Meal prep is fine, but I don’t love eating the same thing all week long. I prefer food prep or a combination of the two because it allows for more flexibility and is less complicated. Instead of planning exact meals, chop your veggies and cook your favorite proteins and grains. Once those ingredients are prepped, they’re ready to be turned into quick meals throughout the week, saving time and stress in the kitchen.

The Best Way To Meal Prep Chicken Is Under The Broiler

• This method requires minimal effort and delivers maximum flavor.
• It takes less than 30 minutes from start to finish.
• Cooking them in the oven allows you to cook several pounds at once.
• You can easily change the seasonings to work with your meal prep menu.
• They come out perfect every time. It’s hard to mess them up!

Chicken Thighs Are Superior

• They’re quick, easy to prepare, and versatile.
• Chicken thighs are very forgiving and reheat beautifully.
• Just 3 ounces deliver 23 grams of protein!
• They’re more budget-friendly than chicken breast.
• These are low-carb, keto, gluten-free, Paleo, and Whole 30 compliant.

Ingredients You’ll Need

This recipe is so simple that it feels silly to have a whole section dedicated to ingredients, but I’ll leave it here for consistency.

• Boneless skinless chicken thighs. I use this brand.
• Olive oil. You could also use avocado oil or anything with a high smoke point.
• Sea salt, garlic powder, and onion powder,
• Aleppo pepper adds mild heat, earthiness, and a little tang. I love it! If you don’t have Aleppo pepper, black pepper is perfectly fine. I would only add 1/2 teaspoon.

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How to Make Meal Prep Chicken

This is self-explanatory, but after making these more times than I can count, I can share a few tips for success.

1. Preheat the broiler before you start anything. It will take some time to heat up.
2. Prepare your baking sheet by lightly spraying it with nonstick cooking spray.
3. Add the chicken thighs to a large stainless steel bowl.
4. Drizzle the thighs with the olive oil, and add the salt and pepper.
5. Rub the olive oil and seasonings into the chicken until evenly coated.
6. Lay the chicken thighs in a single layer on the baking sheet without crowding them.
7. Place the pan in the oven on the second rack down from the broiler. (about 8″ under the broiler)
8. Cook for 12 to 15 minutes or until it registers 165°F on an instant thermometer. *see tips below
9. Once the chicken thighs have cooled, transfer them to a covered container and store them in the refrigerator.

Pro tip. If handling raw chicken bothers you or you don’t want it under your nails, grab a box of food-safe kitchen gloves and thank me later. I am never without them. One box will last a long time!

Serving Suggestions

These are delicious, eaten hot or cold, so the way you can use them is endless. Here are some of our favorites!

• Make a salad with your favorite toppings, and drizzle with blue cheese dressing or honey mustard.
• Warm up the thighs and serve with roasted vegetables, oven-baked rice, and an easy sauce.
• Add them to rice bowls like my high-protein chicken bowls.
• Mix some chicken with homemade ranch and add it to wraps with lettuce, tomatoes, and onions.
• Combine chicken, broth, frozen veggies, and seasonings for a quick and easy soup.
• Make easy pizzas with pita bread, mozzarella cheese, chicken, and homemade pesto.
• Season the chicken with Southwest seasonings, make tacos, and serve it with my sour cream sauce.
• For a low-carb meal, shred the chicken, make lettuce wraps, and serve with your favorite toppings.
• Chop it up and make fried rice using day-old rice, frozen mixed veggies, soy sauce, garlic, ginger, a little sesame oil, and eggs for extra protein.

Variations

This is where you can really get creative. Before you cook the chicken thighs, you can season them however you want. The best way to meal prep chicken is how YOU like it, so have fun with the seasoning and get creative. Since I make several pounds at once, I usually do one more basic pan like the recipe above and another heavily seasoned with whatever I’m feeling that day. Here are some ideas.

• Add Za’atar seasoning and Aleppo pepper for Mediterranean vibes.
• Southwest flavors: garlic powder, onion powder, roasted cumin, chili powder, and smoked paprika.
• Italian: Italian seasoning, garlic powder, onion powder, and a little crushed shredded pepper for heat.
• I love Greek flavors and make this one the most. I add more good-quality olive oil, garlic powder, onion powder, dried Greek oregano, dried marjoram, dried basil, dried parsley, and salt.

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Storage

• Store in the refrigerator for up to three days.
• Freeze into meal-size portions for up to three months.
• Defrost in the refrigerator overnight, in a skillet over gentle heat with a bit of broth, or in the oven at 300°F with a little broth for 10 to 15 minutes.

Pro tip. If you decide to freeze them, it’s easier to chop or shred the meat before freezing, and it’s ready to be added to whatever dish you make. If you’re making a soup or a stew, add it frozen!

Helpful Tips

• All ovens are different, so check the chicken after about six minutes. You should see some color, but it shouldn’t be too brown. If it’s getting too brown too soon, move the pan down a rack or two. If you like more color, move the pan closer to the broiler in the last few minutes of cooking.
• The size of chicken thighs varies greatly. As you can see in the pictures of mine above, some are much smaller than others. You may have to adjust the cooking time based on the size of your chicken thighs. This is why having an instant thermometer is so important. Not only are they cheap, but it’s the only way to know when your chicken is cooked to a safe temperature.
• Ensure your oven is fully preheated before adding the chicken for the most accurate cooking.
• Cook enough for the week and then some. One of the reasons this is the best way to meal prep chicken is because this recipe is easily doubled or tripled. These freeze well, so make two big pans and freeze half. Your future self will thank you!
• Don’t waste those pan juices! The day I make this, I use some for dinner and find a way to use those juices. For example, they make a delicious pan sauce, curry, or soup.

Questions About This Recipe

Bone in chicken thighs are cheaper. Can I use them?

• Yes, but you must adjust the cooking time, and I don’t recommend broiling. I would bake them at 425°F and check the internal temperature after 30 minutes.

Can I make these in the air fryer?

• Absolutely, and I do often. If you only need to cook a small amount, then an air fryer works great. I cook mine at 400°F for 12 minutes, flipping them halfway. Again, an instant-read thermometer is essential since all air fryers cook differently.

Why are my chicken thighs rubbery?

• This is usually a result of undercooking. Undercooked dark poultry meat has an unpleasant texture and can be chewy or rubbery. Be sure to cook it until it registers 165°F on an instant-read thermometer. When cooking chicken breast, I take it out of the oven at 160°F. The residual heat brings it up to 165°F and keeps it from being overcooked. White meat is inherently dry, and overcooking it even makes it even dryer, but this is not the case with dark meat.

Is the chicken dry when you reheat it?

• Chicken thighs are very forgiving, especially when reheating the meat. I always recommend reheating them over gentle, slow heat. To reheat in the microwave, cover the thighs with a wet paper towel and reheat them on defrost. To reheat in a skillet, add the meat in a single layer with just enough broth to cover the bottom of the pan but not go up the sides of the meat. Cover and cook over medium-low heat for about five minutes or until warm. To reheat it in the oven, follow the skillet steps, but place the meat in a small covered baking dish and cook at 300°F for 10 to 15 minutes or until warmed through.

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Serve This With

• 10-Minute Tangy Tomato Dressing Recipe
• Foolproof Butter & Lemon Baked Rice Recipe
• Easy Oven Roasted Broccoli Recipe
• Homemade Basil Pesto Recipe | Plus 25 Ways To Use It

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Best Way To Meal Prep Chicken For Quick Meals

The best way to meal prep chicken thighs is in the oven—broiled. You can do several pounds at once and use them all week long!

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Equipment

• Large Baking Sheets
• Instant Read Thermometer
• Aleppo Pepper
• Real Sea Salt
• Organic Cold Pressed Olive Oil

Ingredients

• 2.5 pounds boneless, skinless chicken thighs
• 2 tbsp olive oil
• 1 teaspoon sea salt
• 1 teaspoon Aleppo pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder

Instructions

• Preheat the oven to broil.
• Prepare your baking sheet by lightly spraying it with nonstick cooking spray.
• Add the chicken thighs to a large stainless steel bowl.
• Drizzle the thighs with the olive oil, and add the seasonings.
• Rub the olive oil and seasonings into the chicken until evenly coated.
• Place the thighs in a single layer on the baking sheet without crowding them.
• Place the pan in the oven on the second rack down from the broiler.
• Cook for 12 to 15 minutes or until it registers 165°F on an instant thermometer.
• Once the chicken thighs have cooled, transfer them to a covered container and store them in the refrigerator.

Notes

• Ensure your oven is fully preheated before adding the chicken for the most accurate cooking.
• All ovens are different, so check the chicken after about six minutes. You should see some color, but it shouldn’t be too brown. If they’re getting too brown too soon, move them down a rack or two. If you like more color, move them closer to the broiler in the last few minutes of cooking.
• If handling raw chicken bothers you or you don’t want it under your nails, grab a box of food-safe kitchen gloves and thank me later. I am never without them. A box will last a long time and is super affordable!
• If you don't have Aleppo pepper, black pepper is perfectly fine. I would only add 1/2 teaspoon.

Leftover rice is mixed with salted butter, then topped with fried eggs and optional ingredients such as sesame oil, dark soy sauce, and scallions. It’s a savory, budget-friendly meal that you can make in about five minutes.

And if you love rice as much as we do, you might like my pumpkin rice, one-pan sausage rice, and oven-baked rice, which is foolproof and perfect for anyone who struggles with making rice!

Eggs are a solid source of protein and nutrients, and they aren’t just for breakfast. White rice and eggs is one of my go-to dishes when I don’t feel like cooking but still want something that feels like comfort food. It’s a perfect meal for one person and can be enjoyed any time of the day.

Warm rice is mixed with salted butter, then topped with over-easy eggs for an easy meal that hits the spot every time. You can keep it simple or jazz it up. Some popular add-ins are gochujang, spam, and kimchi. I often serve chicken sausage on the side for additional protein.

Since the yolk becomes a sauce, it’s a main component of the dish, so we recommend over-easy or sunny-side-up eggs. Having said that, scrambled eggs, jammy eggs, and even soy marinated eggs are all delicious!

White Rice And Eggs

Ingredient prep lets you make meals like this in minutes. My baked rice is part of my weekly prep and perfect for this dish. Cooked veggies, such as oven-roasted broccoli or roasted mushrooms, are ideal for adding volume and nutrition. Spending an hour or so prepping the ingredients you use most can make preparing meals much easier throughout the week. Read about my process here.

Related: Foolproof Baked Rice Recipe

Main Ingredients

You only need the three ingredients listed below, but I’ve listed a few optional ingredients that I like to add.

• Rice – This is an excellent use for leftover rice, but any rice will work.
• Salted Butter – Salted butter mixed into the hot rice adds richness and flavor.
• Eggs – I recommend good-quality, pasture-raised eggs. They’re healthier and taste better.

Optional Ingredients

• Dark soy sauce has an intense flavor and a thicker consistency.
• For a subtle heat and depth of flavor, Aleppo pepper is my go-to.
• Toasted sesame oil adds delightful flavor and nuttiness. A little goes a long way, fyi. 
• Like sesame oil, toasted sesame seeds add a deep, nutty flavor plus a little crunch.
• Scallion tops add a mild onion flavor, color, and crunch!

I’ve recently started adding some of my kimchi mayonnaise on the side and love the creaminess it adds (and it’s good for your gut!)

I’m completely obsessed with Aleppo pepper and use it in place of black pepper in many of my recipes. It has a little more complexity, with an earthy, tangy, smoky flavor profile and mild heat.

How to Make White Rice And Eggs

This recipe comes together in just a few minutes and is so easy that I can hardly even call it a recipe.

1. In a small bowl, mix the soy sauce and sesame oil. Set aside.
2. Heat up some leftover rice in the microwave for 40 to 60 seconds.
3. When the rice is hot, stir in the salted butter and set aside.
4. Cook your eggs however you like. I add a bit of spray ghee to a pan and cook them over easy.
5. When the eggs are cooked to your liking, place them on top of the rice.
6. Drizzle with the sauce, and sprinkle on the scallions, sesame seeds, and Aleppo pepper flakes.

Note: To ensure the white part of the egg is cooked, my little trick is to add a tablespoon of water to the pan and cover it. The water creates steam, which helps the whites cook quickly, leaving the yolk runny. If you prefer crispy edges around your eggs, omit the water and cook them uncovered over medium-high heat until the edges are crisp and the whites are set.

Related: 5-Minute Kimchi Mayonnaise Recipe

Recipe Variations + Helpful Tips

As I mentioned earlier, the beauty of this dish lies in its simplicity, but it’s also fun to jazz it up. Here are some ideas and helpful tips!

• Add your favorite chicken sausage on the side for an extra protein boost. Spam is popular too.
• Drizzle your favorite hot sauce for a kick of heat. We love Trader Joe’s garlic jalapeno sauce.
• For the toppings, crumbled seaweed sheets, roasted sesame sheets, kimchi, sriracha, chili crisp, or sliced avocado are all delicious.
• To make rice from scratch, try my foolproof baked rice, or use a rice cooker.
• Crack the eggs into a small dish before adding them to the pan. It’s easier to get any shells out that way.
• To make this even more budget-friendly, shop sales and stock up on your most-used ingredients when they’re at their lowest prices. We have more tips here: 25 Ways to Save Money on Groceries

If you try my white rice and eggs, I’d love it if you would leave a comment below!

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White Rice And Eggs: Savory and Budget-Friendly Meal

Transform leftover rice into a satisfying meal with white rice and eggs. A quick and savory breakfast that's delicious and easy to customize!

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 521kcal

Equipment

• Perfect Egg Pan
• Rice Cooker
• Dark Soy Sauce
• Low Sodium Soy Sauce
• Aleppo Pepper
• Ghee Butter
• Toasted Sesame Oil

Ingredients

• 1 cup cooked rice
• 2 eggs
• 1 tbsp salted butter
• 2 tsp dark soy sauce
• 2 tbsp sliced scallions
• 1 tsp toasted sesame oil
• 2 tsp toasted sesame seeds
• 1/2 tsp Aleppo pepper flakes
• Additional butter or ghee for cooking the eggs

Instructions

For The Sauce

• In a small bowl, whisk together the sesame oil and soy sauces. Set aside.

For The Rice

• Add the rice to a bowl and microwave for about 60 seconds or until hot.
• If making rice from scratch, follow the directions on the package.

For The Eggs

• Place a small, nonstick pan over medium heat. 
• When the pan is hot, add a little spray ghee or butter.
• Crack two eggs into a separate dish, and then add them to the pan.
• Cook the egg until it's done to your likng.

To Assemble The Bowl

• Spread the rice on the bottom of the bowl.
• Place the butter on top of the hot rice.
• If using scallions, add some under or on top of the eggs - or both.
• Place the cooked eggs on top of the rice and butter.
• Drizzle on the soy and sesame oil.
• If desired, sprinkle with scallions, sesame seeds, and Aleppo pepper flakes.

Notes

The nutrition amounts below are calculated with butter added to the rice and a little more used to cook the eggs. To save about 150 calories, you could omit the butter altogether and use your favorite nonstick cooking spray to cook the eggs, if necessary.

Nutrition

Calories: 521kcal | Carbohydrates: 48g | Protein: 18g | Fat: 28g | Saturated Fat: 14g | Trans Fat: 0.5g | Cholesterol: 370mg | Sodium: 906mg | Potassium: 277mg | Fiber: 2g | Sugar: 1g | Calcium: 122mg | Iron: 3mg

Tomato season is here, and I’ll be gorging on their ripe, juicy goodness for the foreseeable future. Except for a good old-fashioned tomato sandwich, this Tangy Tomato Dressing is my new favorite way to use them!

I had the idea for a tomato dressing after seeing videos of pan con tomate, which translates to “bread with tomato.” It’s a Spanish dish of grated tomato on toasted bread with good olive oil drizzled over the top and a little salt. It’s absolute perfection! However, by adding some vinegar and a few other ingredients, a simple bowl of grated tomatoes quickly became our new favorite salad dressing.

There are many benefits to making your own salad dressings. Most store-bought options contain unhealthy or unwanted ingredients, and I’ve never found one I love. When you make your own, you’re in control of what goes in it and can add as much or as little of each ingredient as you like. Most homemade salad dressings can be whipped up in less than 10 minutes with the pantry ingredients you already have.

Tangy Tomato Dressing Recipe

Why We Love It

• So fresh. It tastes like summer in a bowl!
• Quick and easy. It takes 15 minutes to prep + minimal ingredients.
• Delish. Drizzle over greens and grilled protein, or use in pasta and salads.
• Versatile. Easily customized with your favorite herbs and seasonings.
• Diet-friendly. It’s dairy-free, gluten-free, low-carb, and vegetarian.

Ingredients in Tomato Dressing

Because this recipe is so simple, using high-quality ingredients, such as the juiciest, ripest summer tomatoes and good olive oil is important.

• Tomatoes. They’re the star of this tangy tomato salad dressing, and we want their flavor to shine. Homegrown tomatoes have a completely different flavor from mass-produced options at the grocery store. Choose the freshest, ripest tomatoes if you cannot access locally grown tomatoes.
• Shallot. They add a subtle sweetness with a hint of onion and garlic. A small clove of fresh garlic would be a suitable substitute.
• Red wine vinegar. A little acid helps to brighten up the flavors. Red wine vinegar is my go-to, but white wine vinegar would work well too. It’s a matter of preference, and I grew up with red wine vinegar. My Italian mother would set it out with almost every meal. It was our “table vinegar” and what I use the most in my kitchen.
• Extra-virgin olive oil. Use good-quality olive oil, not cooking olive oil. I also recommend tasting the olive oil on its own, as no two brands and varieties taste the same. The brand I used is herbaceous and peppery!
• Seasonings. The tiniest amount of Aleppo pepper, oregano, and smoked paprika adds depth of flavor and complexity to the dressing.
• Italian parsley. It gives the dressing a fresh, herbaceous kick. You can also use basil instead—or both!

Best Type of Tomatoes

I used Cherokee purple tomatoes for this tangy tomato dressing, which have a slightly sweet and smoky flavor. The type of tomato you choose will affect the taste of the dressing. Heirloom tomatoes are the most flavorful, and summer is the best time to take advantage of their juicy, sun-ripened goodness!

• Beefsteak tomatoes would work well because they are big, juicy, and have thick flesh.
• Brandywines are sweeter and have an intense homegrown taste when allowed to ripen fully.
• Plum tomatoes have more meat and fewer seeds but a thin skin, so be careful when grating them.
• Carolina Gold Tomatoes would give you a gorgeous dressing, both in color and flavor. They are sweet and low in acid.

Cherokee purple tomatoes have a slightly sweet and smoky flavor, so I added smoked paprika to bring out the smokiness and a little oregano for an earthy, floral taste. 

How to Make Tangy Tomato Vinaigrette

The beauty of this dressing (other than its deliciousness) is that you have it ready to go in about ten minutes!

1. Place a box grater inside a large bowl.
2. Grate the shallot on the small side of the grater.
3. Grate the tomatoes on the larger side of the grater. 
4. Grate down to the skin. Discard the skins.
5. Add the seasonings, olive oil, vinegar, and parsley. Whisk well.
6. Taste and adjust the seasoning.
7. You can devour this immediately, but letting it hang out at room temperature for 15 minutes allows the flavors to develop.

Pro tip. When grating the tomatoes, use a flat hand and gently press the inside flesh against the grater. I highly recommend a box grater for this. Once you’ve set it down inside the bowl, the sturdy base will keep it in place so you can hold the top of it with one hand and grate the tomato with the other. I used this one with a rubber base, making it very stable!

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Serving Suggestions

This tangy tomato dressing is bursting with flavors and is delicious on everything from greens to seafood!

• Drizzle it over delicate greens with parmesan for a simple, summery salad.
• Serve it over grilled fish, shrimp, or chicken.
• Spoon it into the bottom of a plate with seared scallops or fish on top.
• It livens up roasted vegetables, omelets, or frittatas.
• You could also use this as the sauce for a fresh pasta salad or panzanella salad (Italian bread salad).

Products + Equipment Used in This Recipe

• Box grater – a kitchen essential!
• Big glass or stainless steel – this collects the juices with zero mess.
• A large whisk makes quick work of whisking everything together.
• My favorite brands of olive oil, red wine vinegar, and smoked paprika.
• Storage jar – a clear, wide-mouth jar is perfect for presentation and serving or giving this as a gift!

Helpful Tips + Variations + Storage

• This is best enjoyed the day it’s made, but can be refrigerated for up to two days.
• Add vinegar a little at a time. It’s easier to add more than it is to fix it once you’ve added too much.
• The tomatoes I used were very sweet. If your tomatoes are acidic, add a pinch of sugar to balance the acidity.
• Salt wakes up the flavor in almost any dish! Before you add more sugar or vinegar, add a pinch of salt.
• What do you do if you add too much of something? Add more grated tomato, taste, and adjust!
• If you don’t have red wine vinegar, my next choice would be white vinegar.
• If you don’t have olive oil, use a neutral oil like avocado or grapeseed.
• A good box grater is a kitchen essential and the perfect tool for grating tomatoes. I used this one for this recipe.

If you’ve tried my tangy tomato dressing recipe or any recipe on my site, please leave a comment below!

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More Recipes You May Like

• 10-Minute Tangy Tomato Dressing Recipe
• Foolproof Butter & Lemon Baked Rice Recipe
• Easy Oven Roasted Broccoli Recipe
• Homemade Basil Pesto Recipe | Plus 25 Ways To Use It

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Tangy Tomato Salad Dressing

Tangy Tomato Dressing is slightly sweet, smoky, tangy, and addictive. You'll want to drizzle it on everything, not just salads!

Course Condiment

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 132kcal

Ingredients

• 1 large, ripe tomato
• 1 small shallot
• 2 tablespoons chopped Italian parsley
• 2 tablespoons red wine vinegar
• 1/4 cup extra virgin olive oil
• 1/4 teaspoon sea salt
• 1/8 teaspoon Aleppo pepper
• 1/8 teaspoon dried oregano
• 1/8 teaspoon smoked paprika
• pinch of sugar, optional (see notes)

Instructions

• Place a box grater inside a large bowl.
• Grate the shallot on the small side of the grater.
• Grate the tomatoes on the larger side of the grater.
• Grate down to the skin. Discard the skins.
• Add the seasonings, olive oil, vinegar, and parsley.
• Whisk well. Taste and adjust the seasoning.
• Let is rest at room temperature for 15 minutes allows the flavors to develop.

Notes

This is best eaten fresh but can be refrigerated for up to 2 days.

If your tomatoes are acidic, you may need a pinch of sugar to balance that out. If they're already sweet like mine were, you may not need to add any sweetener.

Adjust the acid, salt, and seasonings to your taste, but only add a pinch at a time. You can always add more, but it's more difficult to fix once you've added too much.

Serve with greens, drizzled over grilled fish, chicken, or veggies, or sop it up with crusty bread and enjoy!

Nutrition

Calories: 132kcal | Carbohydrates: 2g | Protein: 1g | Fat: 14g | Saturated Fat: 2g | Sodium: 151mg | Potassium: 111mg | Fiber: 1g | Sugar: 1g

Homemade ranch dressing mix is so easy to make that I can hardly even call it a recipe. It’s better for you, and you can control the ingredients. If you’re still buying those store-bought packets, here’s your sign to immediately stop and make your own! This homemade ranch dressing mix is more of a seasoning and can be used for more than just salads. 

I’ll be the first to admit that using a store-bought package of ranch seasoning is quick and easy. But what if I told you that this recipe only takes about 10 minutes and will last for months? Have you ever examined the ingredients on one of those dry ranch dressing packets? They could be better. We can do better.

I’m obsessed with scallions, and my sister recently introduced me to freeze-dried scallions. These differ from dried scallions that taste like cardboard at most grocery and spice stores. Freeze-dried scallions are harder to find but worth the effort. They taste exactly like scallions. You can use dried chives if you can’t find freeze-dried scallions or don’t want to.

My homemade ranch dressing mix does not have buttermilk powder, and that’s intentional. I wanted to create a recipe using ingredients that most of us already have. Instead, I use Greek yogurt when I use the dry seasoning to make ranch dressing or dip. Greek yogurt adds the tang that usually comes from buttermilk, and it’s much better for you. Greek yogurt is full of protein!

Homemade Ranch Dressing Mix

Why We Love It

• Healthier. Unlike the store-bought stuff, there are no mysterious ingredients in this.
• Customizable. Follow the recipe for a classic ranch, or add your twist to jazz it up!
• Quick. You can have this ready in about 10 minutes, and it lasts months!
• It’s versatile. You can use the seasoning mix on so many things!

Ingredients You’ll Need

Most of the ingredients you’ll need for this recipe are probably already in your spice cabinet. For substitutions, check out the tips and variations section below. As always, the recipe card below provides exact measurements.

• Dried parsley
• Dried scallions or chives
• Garlic powder
• Onion powder
• Dill weed
• Sugar
• Black pepper

You’ll notice that the dry seasoning recipe contains zero salt. One of my biggest pet peeves is how salty seasoning blends can be, so I leave the salt out. I like a lot of flavor, so leaving the salt out of the dry mix allows you to use as much as you want without the dressing being too salty. 

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How To Make Homemade Ranch Dressing Mix

You can whip this up in minutes! I prefer to run mine through a small food processor, which requires an extra bowl to wash, but it’s worth it.

1. Add all of the ingredients to a bowl and whisk to combine.
2. It’s optional, but I recommend pulsing the ingredients in a small food processor. It gives the mix a finer texture and helps prevent settling. If you choose to do this, skip the first step and add everything right into the base of the food processor!

(That might be the easiest recipe I’ve ever written – ha!)

How To Use Dry Ranch Seasoning

Always shake the mix well before using, especially if you skip the food processor step above. I use these approximate amounts for a small batch of dressing or dip. The amount you use will vary based on how much of the seasoning you prefer.

• To make ranch salad dressing:
  • Add equal parts of mayonnaise and Greek yogurt to a bowl. (equal parts – 1/2 cup each)
  • Sprinkle in as much of the ranch dressing mix as you want. (one and a half tablespoons)
  • Add lemon juice to thin it out. (one tablespoon)
  • I like a touch of Dijon mustard. (one or two teaspoons)
  • Add milk of choice to thin it out. (two tablespoons of half-and-half)
  • Mix well, taste, and add salt to taste, a small pinch at a time. 
  • Refrigerate for at least an hour to let the flavors combine.
  • Taste and adjust the salt one last time after it’s been in the fridge.

I like adding a half teaspoon of Worcestershire sauce and red wine vinegar for an extra layer of flavor. A tiny amount of both gives the dressing a more complex and delicious taste. 

• To make a homemade ranch dip:
  • Follow the exact directions above, but omit the lemon juice and milk. Since dip is thicker than dressing, you don’t need the extra liquid.

How To Use Homemade Ranch Dressing Mix

Since my mix does not contain buttermilk powder, it is more of a seasoning blend than a dressing mix. Here are some of my favorite ways to use it.

• Sprinkle it on potatoes before roasting for the best ranch potatoes ever.
• Mix into ground beef for the most amazing ranch burgers.
• Add to softened butter for ranch-flavored compound butter.
• Make a bacon and ranch cheese ball or mini cheeseballs!
• Add it to your favorite Mississippi pot roast recipe.
• Sprinkle it on popcorn.

You can easily double or triple this recipe. Store it in a glass container in a cool, dry place away from heat and humidity.

Helpful Tips

• Two tablespoons of the dry mix replace one store-bought packet.
• Remember that both the dressing and dip will thicken in the refrigerator.
• The flavor will change once you let the dressing rest, so I suggest tasting it again for any necessary adjustments.

Variations

• If you like spicy food, add a dash of cayenne.
• Love cheese? Add some Parmesan cheese.
• Try adding some ome lemon juice to brighten it up.
• Add any combination of your favorite fresh herbs to make a herby ranch dressing.

Pro tip. Homemade food and gifts are the best, and I think a homemade ranch dressing mix is perfect! Make a big batch, add it to pretty little jars, a ribbon, and a label, and you have a delicious and thoughtful gift. My daughter loves receiving things like this for a teacher appreciation gift!

Equipment Used In This Recipe

• Measuring spoons—I suggest this shape over round. They fit into narrow spice jars better.
• Mixing bowl—I recommend mixing bowls with lids. SO functional.
• Small food processor—I own this set and it’s my favorite kitchen appliance!
• Spice jar—for a pretty way to store this recipe and all your other favorite spice blends.
• Salad dressing jar—I love keeping dressings in a pretty jar so they’re ready to go right onto the table.
• Long-tasting spoons—optional but highly recommended! I use my tasting spoons all the time.

If you’ve tried my homemade ranch dressing mix or any recipe on my site, please leave a comment below!

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More Recipes You May Like

• Savory Cottage Cheese Bowls
• Shrimp Rice Bowl With Ranch
• 4-Ingredient Chicken Salad With Ranch
• Easy Meal Prep Chicken Thighs
• Low Carb Gluten Free Sausage Balls

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Homemade Ranch Dressing Mix

Homemade ranch dressing mix is quick and easy, has better ingredients, and you can use it for much more than just salad dressing!

Course Condiment

Prep Time 15 minutes minutes

Resting Time 3 hours hours

Total Time 15 minutes minutes

Servings 0.5 cup

Ingredients

• 3 tablespoons dried parsley
• 2 tablespoons freeze-dried scallions (or dried chives)
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 - 2 teaspoons dried dill weed
• 1/2 teaspoon sugar (or sweetener of choice)
• 1/4 teaspoon freshly ground black pepper

Instructions

• Add all of the ingredients to a bowl.
• Whisk well to combine.
• Taste and adjust the salt.
• I recommend letting it chill in the refrigerator for at least an hour before serving.