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

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

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

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

Related: Hearty Italian Sausage Egg Bake

Ham And Egg Muffins

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

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

Main Ingredients

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

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

Recommended For This Recipe

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

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Ham And Egg Muffins – Step By Step

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

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

Tips For Success

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

Related: Make Ahead Freezer Breakfast Sandwiches

Variations and Ingredient Substitutions

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

Serving Suggestions

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

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

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Ham And Egg Muffins (Made With Leftover Ham)

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

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 181kcal

Equipment

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

Ingredients

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

Instructions

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

Nutrition

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

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

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

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

Related: Sour Cream Egg Salad Recipe

Egg Salad With Peas

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

Noteworthy Ingredients

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

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

Egg Salad With Peas – Step By Step

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

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

Tips & Variations

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

Recommended For This Recipe

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

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Serving Suggestions

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

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

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

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Egg Salad With Peas | Simple Spring Recipe

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

Course brunch, Lunch

Cuisine American

Prep Time 15 minutes minutes

Servings 2

Calories 210kcal

Equipment

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

Ingredients

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

Instructions

Start with hard-boiled eggs.

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

For The Sauce

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

For The Salad

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

Optional Garnish

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

Nutrition

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

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

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

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

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

Related: One Pan Italian Sausage Rice

Flavored White Rice Recipe

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

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

Glass Baking Dish Set

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

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Main Ingredients

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

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

Instructions

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

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

Tips & Variations

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

Related: Savory Pumpkin Rice Recipe

How To Store Leftover Rice

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

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

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Butter & Lemon Flavored White Rice Recipe

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

Course Side Dish

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 358kcal

Equipment

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

Ingredients

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

Instructions

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

Nutrition

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

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

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

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

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

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

Italian Sausage Rice Recipe

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

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

Related: Homemade Italian Sausage Recipe

Main Ingredients

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

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

Related: Savory Pumpkin Rice With Parmesan

How to Make Italian Sausage Rice

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

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

Recommended For This Recipe

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

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Recipe Variations & Helpful Tips

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

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

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Italian Sausage Rice Recipe | Easy One Pan Meal

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

Course Main

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4

Calories 590kcal

Equipment

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

Ingredients

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

Instructions

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

Nutrition

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

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

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

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

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

Creamy Chickpea Salad Recipe

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

Related: Orzo Salad With Chicken & Edamame

Main Ingredients

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

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

Recommended For This Recipe

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

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How to Make Creamy Chickpea Salad

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

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

Related: Chickpea Salad With Red Wine Vinaigrette

Helpful Tips & Substitutions

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

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

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Creamy Chickpea Salad Recipe

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

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 280kcal

Equipment

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

Ingredients

Salad

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

Instructions

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

Nutrition

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

Ultimately, the desire to save money led me to create a meal plan on a budget, and I quickly learned that with the right approach, you can prepare delicious, affordable meals while sticking to a realistic grocery budget. Having an arsenal of easy and frugal recipes like my cheesy bean dip (three ingredients), cabbage and beef, and a one-pan sausage and rice helps keep you on track, along with a simple strategy which I’ll share below!

You can apply these tips to any healthy lifestyle, including low-carb, high-protein, dairy, and gluten-free. Create stress-free, budget-friendly meals that make your week easier and wallet happier! 

Preparing three meals a day, whether for your family or just yourself, can feel overwhelming, and sticking to a budget can make it even more challenging. Many people assume meal planning is only for families, but cooking for one person comes with its own set of hurdles. In this post, I’m sharing practical tips and strategies to help you create a meal plan on a budget that works for any lifestyle.

Meal planning is simply knowing what meals you will have throughout the week. It’s not the same as meal prepping, which is preparing complete meals. Meal prepping requires much more time because you cook meals for the whole week. In my opinion, meal planning gives you a little more flexibility. You still know what you’ll eat all week, but you don’t have to dedicate an entire Sunday afternoon to preparing meals. In this post, I’m sharing my tips for meal planning on a budget and for pulling it together as quickly and stress-free as possible.

Related: 25 Ways to Save on Groceries Each Month

Meal Plan On A Budget

You’ll notice that I work backwards. Creating a meal plan on a budget means saving money every step of the way, and that starts with setting a budget, using things you already have, and scouring sales ads. Only then can you plan out your meals.

If you’re a family with young kids, your meal plan will look different than mine. For us, breakfast usually consists of scrambled eggs with cottage cheese and fruit. It takes five minutes. There’s no planning there, but I make sure those items are on my grocery list. All that to say, you don’t have to have a grand plan for every single meal. Sometimes, it’s simply having the ingredients to quickly assemble your go-to meals.

Related: How to Grocery Shop for One Person

1. Set A Budget

• First and foremost, you need to know how much money you have to work with. Depending on how many people you have to feed, your weekly food budget can be drastically different than mine, which is why this post gives you the tools you need to meal plan on a budget rather than giving you a set meal plan.

2. Shop Your Kitchen

• Once you’ve set a budget, shop your entire kitchen. Look for items in the pantry, refrigerator, and freezer near expiration. If you’ve had leftover chili in the freezer for three months, it’s time to eat it, and that’s one less meal for the week you need to plan. After you do this, you will have a list of ingredients and meals to use first. Remember, wasting food is throwing money in the trash, and we don’t do that here!

A simple Pantry + Perishables Inventory List, like the one below, makes this and keeping inventory easy!

3. Shop Sales

• You want to do this before you create a meal list. If a great deal catches your eye, plan some meals around that. Try to find deals on items you can pair with some of the ingredients from above that you already have. For example, if you already have two bags of frozen broccoli and some rice, all you need is a protein. You could make beef and broccoli over rice if ground beef is on sale. If chicken breast is on sale, you could make a broccoli, chicken, and rice casserole. Combining ingredients you already have with items on sale is a great place to start when creating a meal plan on a budget.

4. Write Your Meal Plan

• Now it’s time to write your meal plan. This step is the most difficult for people. One day, I was talking to my daughter, and she said, “Some people can’t think of things like you, Mom.” I’ve never forgotten that. My brain never shuts off when it comes to food and recipes, but if you struggle to come up with ideas for meals, there are millions of ideas on the Internet. I recommend doing specific searches on Google. For example, if a rice bowl sounds good, you can search for “rice bowl” + chicken, which will only return rice bowls with chicken. Without the quotation marks, you will get results for anything with a bowl, rice, and chicken.
• Using a pad like this, write down the recipes you want to make on one side and the ingredients you need on the other, crossing off ingredients you already have. When doing this, combine as many ingredients as possible into one meal. For example, if chicken breast is on sale this week, you can use it in many different ways, like my chicken congee, high-protein pasta salad, or 4-ingredient chicken salad. Rice bowls are a great meal prep because the variations are endless. I make a batch of my oven-baked rice every week.

5. Time To Shop

• You now have a plan and a list, but there are additional ways to save on groceries. I share 25 tips in this post. If you’re usually tempted by other things at the grocery store, consider having your groceries delivered. Additional fees may apply, but they may save you money if you know you’ll be tempted to buy other items. My two favorite services are Instacart and Amazon Fresh.

Note. With Instacart, I pay for an annual membership, which provides free delivery on orders of $35 or more. Amazon Fresh does not charge surcharges but does have a delivery fee.

Related: 18 Realistic Ways To Save Money Every Month

Meal Plan On A Budget – Extra Tips

Avoid Unique Ingredients

• Avoid using unique ingredients that will only be used for one meal. For example, if you find a recipe for chicken curry that calls for unique spices, buy a jar of curry sauce instead. Remember that recipes are guides, not rules, and many ingredients can be substituted or omitted. I wouldn’t go out and buy a five-dollar seasoning for one recipe. I would find a way to work around it. This also helps you repurpose existing ingredients.

Stock Up On Essentials

• Having a variety of seasonings and condiments on hand helps you pull meals together quickly and adapt them easily. For example, suppose you meal prep my broiled chicken thighs. You can completely change the flavor profile by switching up the seasonings you use and the condiments you serve with it. Slowly stock up on seasonings and condiments when they’re on sale. You should be fully stocked within a few weeks, and these ingredients will last a while.

Canned Protein

• Most people think of the meat or seafood department when choosing a main protein, but canned tuna and salmon are healthy and affordable protein options. Tuna salad with rice crackers is one of my favorite high-protein, five-minute lunches, and I always make my high-protein tuna pasta salad for meal prep!

Cook Once, Eat Twice

• At the beginning of your meal plan journey, you can freeze ingredients like cooked protein, rice, and raw and cooked veggies. You’ll have a freezer stocked with ready-to-go ingredients within a few weeks. I always double my broiled chicken thigh recipe and my one-pan sausage recipe (shown below) so I can freeze them into serving-size portions in my favorite freezer containers. one-cup portions. You can use these ingredients to prepare quick, easy meals.

I hope this post has provided helpful ideas for creating a meal plan on a budget. If you have any suggestions, please share them in the comments below!

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

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

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

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

Sausage Egg Bake

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

Related: Hearty Veggie Egg Bake Recipe

Main Ingredients

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

Recommended For This Recipe

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

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Sausage Egg Bake Instructions

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

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

Related: Ham & Eggs Breakfast Muffins

Tips For Success + Variations

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

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

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Sausage Egg Bake With Savory Italian Sausage

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

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Resting Time 10 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 435kcal

Equipment

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

Ingredients

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

Instructions

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

Nutrition

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

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

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

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

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

Related: Food Prepping To Save Time & Money

Freezer Breakfast Sandwiches

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

Related: High Protein am & Cheese Breakfast Muffins

How to Make Freezer Breakfast Sandwiches

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

Ingredients

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

Instructions

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

How To Store & Reheat

To Refrigerate & Reheat

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

To Freeze & Reheat

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

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

Tips & Variations

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

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

Related: Loaded Veggie Egg Bake

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

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Make Ahead Freezer Breakfast Sandwiches For Meal Prep

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

Prep Time 20 minutes minutes

Cook Time 15 minutes minutes

Total Time 35 minutes minutes

Servings 12

Calories 689kcal

Equipment

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

Ingredients

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

Instructions

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

Notes

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

Nutrition

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

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

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

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

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

Veggie Egg Bake Recipe

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

Related: Sausage Egg Bake Recipe

Main Ingredients

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

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

How To Make Veggie Egg Bake

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

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

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

Helpful Tips

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

Related: Ham & Cheese Breakfast Muffins

Suggestions & Variations

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

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

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Veggie Egg Bake: A Hearty Breakfast Casserole

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

Course Breakfast

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 180kcal

Equipment

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

Ingredients

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

Instructions

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

Nutrition

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

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

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

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

Leftover Pulled Pork Bowl

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

Related: Smoky Cheese Dip With Shredded Beef

Simple Ingredients

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

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

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

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

Related: Savory Cottage Cheese Bowl Ideas

Pulled Pork Bowl: Step-By-Step

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

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

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Notes & Variations

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

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Pork Bowl: Easy Recipe Using Leftover Pulled Pork

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

Course Breakfast

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Calories 453kcal

Equipment

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

Ingredients

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

Instructions

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

Nutrition

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

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

Unlike many creamy pasta salad recipes that rely heavily on mayonnaise, this one achieves its creaminess through a smooth and incredibly delicious cottage cheese sauce. It’s a high-protein pasta salad that fills you up and keeps you full for hours!

It’s affordable and one of my favorite pantry recipes, and if you’re into high-protein recipes, check out my tips for how to cook with cottage cheese (it can be finicky) and my collection of savory cottage cheese bowls!

Growing up, we didn’t have much. My mom died when I was very young, and my dad raised three young girls on his own. Our meals were simple and predictable, but they were always delicious. He was a great cook, and I loved his tuna casserole. This isn’t a casserole, but it always reminds me of him.

Packed with lean tuna, beans, eggs, and chickpea pasta, it’s a protein-packed salad that keeps you satisfied for hours. Serve it as a cold pasta salad in the summer for BBQs and picnics, add it to your healthy meal plans, pack it for a high-protein cold lunch that doesn’t need to be reheated, or prep it ahead for a meal-prep tuna pasta salad to enjoy all week.

Easy Tuna Pasta Salad

Since eating a diet high in protein has helped me beat my menopause weight, I made some adjustments to increase the fiber and protein content in this dish. You’ll only use 8 ounces of dry pasta, but we bulk it up with veggies, tuna, and a killer sauce. This is an excellent example of high-volume, high-protein, lower-calorie eating. The extra protein is satiating and helps to stabilize blood sugar spikes.

Related: High Protein Southwest Chicken Salad

Main Ingredients

Using staples most of us already have, this easy tuna pasta salad is one of my favorite pantry recipes.

• Pasta. Protein pasta alone adds forty grams of protein! Use whatever brand you like.
• Tuna. I use albacore tuna in water. Tuna and oil can be a little heavy and high in calories.
• Eggs. I adore tuna pasta salad with eggs, and they add extra protein to the dish.
• Beans. Cannellini beans are creamy and buttery, adding additional protein.
• Peas. The pop of sweetness is delicious in this salad, but you can leave them out if you’re not a fan.

The cottage cheese sauce is truly the star of this recipe, and it couldn’t be easier to prepare. Add the cottage cheese, mayonnaise, red wine vinegar, Dijon, and seasonings to a small food processor. Blend until smooth before mixing it with the pasta and the remaining ingredients!

Note. You’ll notice that I don’t include a salt measurement. This is because cottage cheese is inherently salty. Depending on the brand of tuna you use, it can also contain a significant amount of sodium. I recommend waiting until the very end to taste and adjust the salt!

How To Make Easy Tuna Pasta Salad

• Let your multitasking skills shine as you make this recipe! Once the water is boiling for the pasta, proceed to the sauce. By the time you’re done with the sauce, the pasta should be done, and it’s really just a matter of mixing everything and adjusting the ingredients to your taste!
• When cooking pasta for pasta salad, cook it thoroughly. You don’t want it to be al dente. Have you ever eaten leftover pasta salad and found the pasta to be a bit undercooked or brittle? That’s because pasta will firm up as it cools. This is a rare instance where you actually don’t want to start with al dente pasta.

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Recipe Tips + Variations

• Store in a covered container for up to four days. I don’t recommend freezing pasta salad.
• For additional texture and fiber, adding celery, bell peppers, and red onion would be delicious!
• We used Barilla Protein+ (Plus) Rotini, which adds 10 grams of protein per serving plus fiber.
• I used dried herbs to make this recipe user-friendly, but fresh herbs would be delicious. 
• A generous squeeze of lemon would brighten up the whole dish, and I would’ve added it if I had it.

I recommend waiting until the dish is completely done before adding salt. Cottage cheese is inherently salty, and so is tuna. Wait until you’ve mixed everything before adding salt. If you’re making this in advance, wait until just before serving to salt, as the flavors will develop and change in the refrigerator.

Related: Hearty Sausage Egg Bake (perfect for meal prep)

Products + Equipment Used in This Recipe

• An egg chopper quickly chops the eggs and is great for prepping other veggies.
• This large mixing bowl makes mixing the salad much easier.
• I use my Ninja food chopper/blender several times a week. It’s perfect for making the sauce!
• A large, flexible spatula is a kitchen essential, and it’s ideal for gently mixing salads.
• I love serving this in a large, wooden serving bowl. It’s so pretty!
• These bowls are great if you transport the salad from here and want a disposable option.

How To Make This Budget-Friendly

• Stock up on pantry ingredients when they’re on sale to save money later. Shopping sales are one of the easiest ways to save money on groceries.
• Don’t be a brand snob, especially when cooking with an ingredient. For example, I love Good Culture cottage cheese, but it’s pricey. For cooking, I buy the big containers of Daisy when they go on sale. 
• If you don’t have eggs or beans, don’t make an extra trip to the store. They’re there for added protein, but the recipe would be just as good without them. Recipes are guides, not rules. 

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

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Easy Tuna Pasta Salad

Easy tuna pasta salad is creamy, tangy, addicitve! Add it to your collection of high protein meals, cottage cheese recipes, cold work lunches!

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 366kcal

Equipment

• Albacore Wild Tuna
• Protein Pasta
• Glass Mixing Bowl With Lid
• Vegetable Chopper
• Ninja Food Processor Set
• Avocado Mayonnaise
• Cannellini Beans
• Silicone Spatula

Ingredients

• 8 ounces dry protein pasta
• 2 5-ounce cans albacore tuna in water
• 1 15.5-ounce can Cannellini beans, drained
• 4 large hard-boiled eggs
• 2 scallions, thinly sliced
• 1 cup frozen peas
• 1 cup whole milk cottage cheese
• 1/2 cup mayonnaise (we use Duke's)
• 2-4 tbsp red wine vinegar
• 2 tsp Dijon mustard
• 1 tsp dried dill
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp black pepper
• Salt to taste

Instructions

For The Sauce

• Add the cottage cheese, mayonnaise, Dijon, 2 tablespoons of vinegar, and seasonings to a small food processor or blender.
• Blend until completely smooth, scraping down the sides as needed.
• Transfer the sauce into a big bowl. 

For The Pasta

• Cook the pasta according to the package directions (see tip below). While the pasta cooks, you can move on to the other things.

For The Salad

• Add both cans of tuna to the bowl with the sauce, making sure to add the juice.
• Break up any big chunks of tuna with a fork.
• Rinse the peas under hot water, drain well, and add them to the bowl.
• Rinse and drain the beans and add them to the bowl.
• Chop the hard-boiled eggs and add them to the bowl.
• Add the scallions and mix well.
• Once the pasta is fully cooked, rinse it with cold water to stop the cooking and drain well.
• Add the pasta and gently stir everything together until well combined.
• Taste and adjust the salt, pepper, and vinegar. (see notes)

Notes

I like a lot of red wine vinegar in mine. The acid helps cut through the richness of the dressing while adding a vinegary kick! If you don't love vinegar as much as I do, start with two tablespoons and add more to taste.

Nutrition

Calories: 366kcal | Carbohydrates: 28g | Protein: 19g | Fat: 22g | Saturated Fat: 4g | Trans Fat: 0.03g | Cholesterol: 138mg | Sodium: 333mg | Potassium: 174mg | Fiber: 7g | Sugar: 6g | Vitamin A: 471IU | Vitamin C: 11mg | Calcium: 90mg | Iron: 5mg

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

Fire-roasted salsa, smoked paprika, oregano, and sharp cheddar cheese give this a delicious Southwest twist. Perfect for busy nights when you need dinner on the table quickly, this is loaded with flavor from savory beef, smoky fire-roasted salsa, and hearty seasonings like smoked paprika and oregano!

Add this to your collection of budget-friendly meals. For more affordable recipes, you might like my smoky beef cheese dip, which uses leftover beef, and my easy sausage rice, which is totally delicious and versatile!

Some of the best recipes happen when you least expect them to. The day I made this, I had planned to make an egg roll in a bowl, but I didn’t have several of the ingredients I needed. After rummaging around in my pantry, I found two jars of salsa, and this cabbage and ground beef skillet is now on regular rotation in our house! The only thing I regret is not adding a can of black beans as well. Next time I will!

It’s high in protein, and the coleslaw mix adds fiber and volume. Why do we care about volume? High-volume, lower-calorie ingredients, such as coleslaw, help stretch a dish while adding very few calories. This is one of the reasons why a bag of coleslaw is always in my refrigerator. I love adding it to chicken salad. Not only does it add a delightful crunch, but it also stretches to feed more people!

Cabbage And Ground Beef

This is a one-pan recipe, so you’ll want to start with a large, nonstick skillet. The ground beef and seasonings are cooked in a bit of olive oil before adding the red onion. When the meat is crispy (see note below), add the salsa and coleslaw. Cook for a few more minutes, and all that’s left to do is melt some cheese on top.

This recipe couldn’t be more straightforward. I like to garnish with scallions and a little crushed red pepper, but feel free to add your favorite hot sauce, Sriracha, fresh cilantro, sour cream, or any other ingredient you prefer.

Pro tip. Level up ground beef by making what we call crispy beef in my house! Once the beef is cooked through, you’ll have that pale, dull-looking ground beef. You want to keep cooking it. If there is some extra fat from the beef in the pan, don’t drain it. If you’re using lean ground beef, add a little olive oil, and keep cooking it until you can visibly see brown, caramelized, crispy bits all over the beef. This adds amazing flavor and texture! 

Ingredient Notes

Simple meals like cabbage and ground beef have minimal ingredients, and can be bland, but they can also be awesome if you’re intentional about the ingredients you choose. 

• Fire-roasted salsa adds a delightful smokiness and a big pop of flavor. It’s a great shortcut!
• Smoked paprika and earthy oregano add even more flavor, giving the dish a southwestern vibe.
• I always recommend shredding cheese yourself. It tastes better and doesn’t contain cellulose and starch, which are typically found in preshredded products. Additionally, a good, sharp cheddar will add more flavor than a mild one.

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Helpful Tips & Variations

• This cabbage and ground beef skillet recipe cooks quickly, so I recommend having everything ready to make the cooking process less stressful. The fancy French term for this is “Mise en place,” meaning “everything in its place”.
• When cooking the cabbage, I turn the heat up and almost stir-fry the mixture for three to four minutes. The higher heat cooks off any moisture the cabbage releases. We like ours to be tender but not mushy.
• We like to serve cabbage and ground beef as it is for a high-protein, low-carb meal. It’s also delicious served over rice or with a can of black beans added, which is a cheap way to stretch the meal and add additional protein and fiber.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. I do not recommend freezing this, as the cabbage’s texture will suffer.
• Make this even more budget-friendly by stocking up on ingredients you use most frequently when they’re at their lowest prices. I already had two jars of salsa and plenty of cheddar cheese for this recipe because I bought extra when they were BOGO at Publix. 

If you’ve tried my cabbage and ground beef skillet or any recipe on my site, please leave a comment below!

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Cabbage And Ground Beef Skillet

Cabbage and ground beef skillet is an easy, one-pot meal that's low-calorie, high-fiber, and high-protein. It's loaded with flavor from savory beef, smoky fire-roasted salsa, and hearty seasonings like smoked paprika and oregano!

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 329kcal

Equipment

• Large Non-Stick Skillet + Lid
• Handheld Cheese Grater
• Fire Roasted Salsa
• Smoked Paprika
• Redmond Real Salt
• Oregano

Ingredients

• 2 8-ounce bags of coleslaw
• 1 pound ground beef (I used lean)
• 1/2 small red onion, thinly sliced (approximately 1/2 cup)
• 2 scallions, thinly sliced (tops only)
• 1 cup fire-roasted salsa
• 1 cup shredded sharp cheddar cheese
• 1 tablespoon olive oil
• 1/2 teaspoon Redmond real salt
• 1/4 teaspoon oregano
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon crushed red pepper flakes, optional

Instructions

• Place a large, nonstick skillet on the stove at medium-high heat.
• Add olive oil, ground beef, and seasoning when the pan is hot.
• When there is no more visible pink in the beef, add the red onion.
• Cook the beef and onion mixture until the beef is browned.
• Add the salsa, stir well, and cook for about one minute.
• Add the coleslaw to the pan and stir well to combine.
• Cook for 3 to 5 minutes, depending on how you like your cabbage.
• Taste and adjust the salt.
• Sprinkle the cheese over the top, cover the pan, and turn off the heat.
• The residual heat will melt the cheese in two or three minutes.
• Garnish with the scallions and serve.

Nutrition

Calories: 329kcal | Carbohydrates: 7g | Protein: 32g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.4g | Cholesterol: 99mg | Sodium: 981mg | Potassium: 626mg | Fiber: 2g | Sugar: 3g | Vitamin A: 756IU | Vitamin C: 4mg | Calcium: 239mg | Iron: 3mg

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

I’m feeling all the fall recipes right now, like cinnamon apples cooked quickly on the stovetop, a quick apple and granola parfait, and easy fall yogurt bowls. If you’re looking for savory pumpkin recipes, we can’t get enough of these sausage balls with pumpkin and parmesan cheese! 

Thanks to the addition of Greek yogurt and protein powder, it’s a healthy pumpkin dessert that tastes like indulgence. Perfect for serving with apples, graham crackers, or gingersnaps, this healthy fall recipe works as both a quick snack and an easy appetizer or dessert for your holiday table!

I don’t hate pumpkin, but I also don’t love it. I make a few of my favorite pumpkin recipes every year, and this high-protein pumpkin dip recipe is one of my favorites. It’s a high-protein, healthy snack that hits the spot when you’re craving a comforting, autumn meal with little effort.

Using vanilla protein powder provides protein and flavor, while also helping to thicken the dip. Protein powder is a controversial ingredient, but if you’re trying to meet specific protein goals, it’s helpful to have it on hand. It took me a long time to find a brand I like, and if you don’t like what you’re using, you won’t want anything you make with it. I highly recommend Levels protein powder for its super clean ingredients and taste!

Pumpkin Dip Recipe

From start to finish, you can have this on the table in about 15 minutes! It’s creamy, delicious, and perfect when you’re craving fall flavors. It’s also not too “pumpkiny”. The pumpkin flavor is subtle and not overwhelming.

With only a few simple ingredients, this dip is one you can feel good about eating. Add this one to your collection of healthy fall recipes or Thanksgiving menu ideas. I’ve served this as an appetizer and a dessert. It’s very versatile!

Ingredients You’ll Need

The ingredients for this pumpkin dip recipe are simple, and you probably already have most of them in your pantry!

• Greek yogurt. I use plain Skyr, which is similar to Greek yogurt but with a little more protein. 
• Canned pumpkin purée. Ensure you use 100% pumpkin purée, not pumpkin pie filling.
• Vanilla protein powder. This adds over 30 grams of protein and a hint of vanilla flavor. 
• Jazz it up. Vanilla extract, pumpkin pie spice, monkfruit, and a pinch of salt to bring out the flavors.

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Step-By-Step Instructions

This is so easy to make that I can hardly call it a recipe, but there are a few things to note. 

1. Add all of the ingredients to a bowl.
2. Using a fork, slowly mix until the ingredients are combined.
3. You want to start slow so the dry ingredients don’t go everywhere.
4. Once the dry ingredients are worked in, continue mixing with a whisk.
5. Whisk the mixture until it’s smooth and creamy.
6. Taste and adjust. Add more pumpkin, spices, vanilla, and sweetness to your liking.

Pro tip. I prefer this served immediately. If you chill it, it will thicken slightly in the refrigerator. 

Pumpkin Dip Recipe – Tips & Variations

• You can prepare this pumpkin dip recipe the day before and wait to add the garnish until just before serving.
• Use full-fat dairy products for ultimate creaminess. Low-fat dairy contains more water and less fat, resulting in a less creamy texture compared to full-fat options. It will still be delicious – just not as rich and creamy.
• When using protein powder, the scoop size may vary between brands. I measured one scoop of Levels protein powder on my kitchen scale, and it was 32 grams. The amount of protein in the recipe will vary depending on the products you use.
• Some types of cinnamon have impressive health benefits, while others don’t. Ceylon cinnamon has potent antioxidant properties, and some studies have shown that it can help with insulin sensitivity. 
• Add toasted pecans or crushed ginger snaps for a crunchy topping. For additional sweetness, swirl your favorite store-bought or homemade caramel sauce on top. For a boozy pumpkin pie dip, add a shot of your favorite bourbon into the bowl while mixing.

Serving Suggestions  & Storage

• We love this pumpkin dip with ginger snaps, but it’s also delicious with apple or pear slices. If you can’t find ginger snaps, vanilla wafers, or graham crackers are great alternatives.
• Try serving this creamy pumpkin dip recipe with pumpkin bread for an even more decadent treat. Pumpkin on pumpkin!
• For individual servings, layer it in small glasses with crushed ginger snaps or toasted pecans, and top with a little whipped cream.
• For a healthy and delicious snack on the go, divide this into small milk prep containers with a bag of your favorite dippers on the side.
• Transfer to a covered container and keep in the refrigerator for up to three days. I do not recommend freezing, as the taste and texture would suffer.

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

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Pumpkin Dip Recipe | 10-Minute High Protein Treat

Whip up this easy pumpkin dip recipe in under 15 minutes for a creamy, protein-packed fall treat that everyone will love.e!

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 159kcal

Equipment

• Levels Protein Powder
• Organic Pumpkin Puree
• Ceylon Cinnamon
• Vanilla Extract
• REDMOND Real Sea Salt
• Monkfruit Allulose Sweetener
• Glass Mixing Bowl With Lid
• Wire whisk

Ingredients

• 1/2 cup plain Greek yogurt
• 1/2 cup canned pumpkin purée
• 1.5 scoops of vanilla protein powder
• 1/4 teaspoon of vanilla extract
• 1/2 - 1 teaspoon pumpkin pie spice
• 1/4 teaspoon cinnamon powder
• 1/2 teaspoon powdered monkfruit
• Small pinch of sea salt

Instructions

• Add all of the ingredients to a bowl.
• Using a fork, slowly mix until the ingredients are combined.
• Start slow so the dry ingredients don't go everywhere.
• Once the dry ingredients are worked in, continue mixing with a whisk.
• Whisk the mixture until it's smooth and creamy.
• Taste and adjust.
• Add more pumpkin, spices, vanilla, and sweetness to your liking.
• Serve this immediately or place it in the refrigerator for 30 minutes if you prefer it chilled.

Nutrition

Calories: 159kcal | Carbohydrates: 12g | Protein: 28g | Fat: 2g | Cholesterol: 68mg | Sodium: 103mg | Potassium: 355mg | Fiber: 2g | Sugar: 6g

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

I honestly can’t think of a bad time to make this! It’s one of my go-to recipes during the holidays (it’s so good with Easter ham), and I can’t think of a more perfect football food than beer bread! The guys love it! Homemade bread is also part of my weekly meal prep. Use it for sandwiches or an easy side with dinner. We love it alongside my easy beef goulash or 2-ingredient crockpot shredded beef.

Beer bread is the perfect recipe for those who don’t love baking. With one bowl and just a few ingredients, you can have a warm, delicious loaf of homemade bread on the table in about an hour and a half (most of that time is baking and cooling). However, the beer you choose matters. The best beer for beer bread is one with low IBUs, which we’ll discuss more below.

As someone who doesn’t enjoy baking, I was genuinely shocked by how easy and delicious it was the first time I made it. The beer gives the bread a yeasty, malty flavor, and a touch of sweetness rounds it out. It’s also versatile. Add cheddar for a cheesy beer bread, honey for added sweetness, or try a different beer.

Easy Beer Bread + The Best Beer To Use

When choosing the best beer for beer bread, technically, any beer can be used. However, a beer with a high IBU can be bitter, while one that is too light may lack flavor. Here are some of my favorites.

• Dos Perros has an IBU score of just 11%. It’s a rich and malty beer with a subtle sweetness.
• Killian’s Irish Red has an IBU score of 14. It has a smooth finish and toasty malt flavor.
• Newcastle Brown Ale has an IBU of just 4.7%. It’s an English brown ale with a nutty aroma and taste.

In the fall, I enjoy trying out seasonal beers. Schlafly Pumpkin Ale has an IBU score of 16 and notes of caramel, ginger, cinnamon, and nutmeg. It makes an absolutely delicious beer bread that tastes like fall!

What Does IBU Mean In Beer?

• IBU stands for International Bitterness Units. The lower the number, the less bitter the beer. Something like a hoppy IPA, which is very high on the IBU scale, will yield a bitter-tasting bread. For the best-tasting beer bread, I recommend using a beer with an IBU of 20 or less. 

Main Ingredients

The ingredients in beer bread are simple, and you probably have most of them on hand.

• I use all-purpose flour, but we’ll discuss alternatives below.
• Baking powder helps the bread rise, while sea salt enhances its flavor.
• Sugar adds a subtle sweetness, and salted butter for an irresistible buttery top.
• Beer. I typically use a low-IBU beer with caramel and malty notes, but any beer will technically work.

Tip. If you follow a gluten-free diet, you can substitute the all-purpose flour with gluten-free flour. However, the only one I’ve tried this recipe with is King Arthur, Measure for Measure Certified Gluten-Free Flour. You can also use self-rising flour. If you do, you’ll want to omit the baking powder and salt from the recipe.

Step-By-Step Instructions

You can have this prepped before the oven is preheated. The hardest part is waiting for it to bake and cool

1. Preheat the oven to 350°F and spray a loaf pan with nonstick spray.
2. Sift the flour into a mixing bowl. Add the baking powder, sugar**, and salt.
3. Slowly pour in the beer, and whisk until just combined. Don’t overmix.
4. Spoon the batter into the prepared pan, and drizzle the melted butter over the top.
5. Bake for approximately one hour. See notes below.
6. Allow the loaf to rest for at least 30 minutes before slicing.

The sugar in this recipe is optional, but I love the sweetness it adds. The recipe works just fine without it.

Cook’s note: To check for doneness, insert a toothpick or knife into the center of the bread. When it comes out clean, it’s done. However, the most foolproof way to check if the bread is done is to use an instant-read thermometer. Insert the thermometer into the center of the bread, ensuring it does not touch the bottom of the pan. When the temperature reads 190°F, the bread is perfectly cooked. Always let it rest before slicing.

Serving Suggestions + Tips

• My favorite way to eat it is to warm it up and slather it with salted butter.
• Serve with soup, stew, or chili, or cube it and make beer-bread croutons.
• Slice it up and make the most amazing grilled cheese sandwich ever!
• If you don’t have sugar, you can replace it with 1/4 cup of honey or omit it altogether.
• For cheesy beer bread, add one cup of shredded cheese to the dry mix before adding the beer.
• Stir in any fresh herbs you’d like into the batter. My favorites are rosemary and chives!
• For garlicky beer bread, fresh, roasted, or garlic powder all work well here.
• Resist the urge to slice into the bread immediately and allow it to rest for at least 20 minutes.
• Sifting the flour is crucial for a lighter, fluffier loaf of bread.
• Adding butter to the bread before baking results in a buttery, crunchy top, as shown in the photos. If you want a softer top, add the butter only in the last 15 minutes of cooking.

If you’ve tried my easy beer bread recipe, please leave a comment below!

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Best Beer for Beer Bread + Easy 5-Ingredient Recipe

Learn which beer works best for beer bread and make a loaf of fresh, homemade quick bread perfect for mealtime, snacks, and meal prep!

Course Bread

Cuisine American

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Rest Time 30 minutes minutes

Total Time 1 hour hour 30 minutes minutes

Servings 8 Slices

Calories 234kcal

Equipment

• Organic All Purpose Flour
• 3 Cup Flour Sifter
• Glass Mixing Bowl With Lid
• Bread Loaf Pan
• Instant Read Thermometer
• Sea Salt
• Baking Powder

Ingredients

• 3 cups all-purpose flour
• 1 tablespoon baking powder
• 2 tablespoons sugar, optional
• 3/4 teaspoon salt
• 1 12-ounce can beer
• 1/4 cup melted butter

Instructions

• Preheat the oven to 375°F
• Lightly grease a 9x5" loaf pan with butter or non-stick cooking spray.
• In a large bowl, sift the flour, baking powder, sugar, and salt.
• Pour in the beer and stir until just combined. Don’t overmix.
• Spoon the batter into a loaf pan and gently smooth the top.
• Drizzle the melted butter over the top.
• Bake for approximately 45-50 minutes or until the top is a deep, golden brown and a knife inserted into the middle comes out clean or with a few moist crumbs.
• Remove the bread from the oven and let it rest for 30 minutes before slicing.

Nutrition

Calories: 234kcal | Carbohydrates: 39g | Protein: 5g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 424mg | Potassium: 52mg | Fiber: 1g | Sugar: 3g | Vitamin A: 177IU | Calcium: 97mg | Iron: 2mg

Serve them with my easy pumpkin dip and sausage egg bake for a fall brunch or as a high-protein snack. Speaking of snacks, these don’t last long in our house! If you prefer sausage balls without Bisquick, this one’s for you. They’re low-carb, gluten-free, and dairy-free with a simple swap.

If you followed my savvy grocery shopping tips, this is an incredibly cheap appetizer. I got both the sausage and the pumpkin when they were buy one, get one free!

It’s no secret that I’m a fan of savory foods, and these simple sausage balls with pumpkin and Parmesan might be my favorite new pumpkin recipe – and yours! 

Sausage and pumpkin make a perfect flavor combination, and judging by the number of pasta recipes that combine these ingredients, the Internet agrees. Sausage is highly underrated as a shortcut ingredient. It packs a huge punch of flavor, eliminating the need for numerous other ingredients. And because of its intensely savory flavor, it does a great job of offsetting the tanginess of the pumpkin, which is what most people don’t like about pumpkin. Almond flour and Parmesan cheese serve as binders, also providing richness and flavor.

Simple Sausage Balls

If you’re trying to hit specific protein goals, these are essentially little balls of protein lol! Since they’re mostly sausage, each sausage ball delivers approximately 6 grams of protein, depending on the brand of sausage you use. And if you’re like me and prefer sausage balls without Bisquick, this recipe is for you! 

Related: Easy Stovetop Cooked Apples

Main Ingredients

Four simple ingredients are all you need, with a few optional to pump up the flavor.

• Sausage. Any type of pork sausage, including breakfast sausage or Italian sausage, will work. 
• Pumpkin. You’ll want to use canned pumpkin purée for this and not pumpkin pie filling. 
• Almond flour. I love using almond flour in savory dishes. It’s quite literally ground almonds, so it adds a richness and a fattiness that works well in this recipe. 
• Parmesan cheese. It adds a savory, salty flavor to these simple sausage balls and also works as a binder. Freshly grated Parmesan works best. If you can’t have dairy, swap this out with your favorite dairy-free Parmesan cheese.

Optional seasonings. You can make this with the four ingredients listed above, and it’s fantastic. The sausage and Parmesan add plenty of salt, and depending on the sausage you’re using, you may already have a bit of kick from the pepper in the sausage. However, I like to add a touch of smoked paprika, garlic powder, onion powder, and black pepper. These aren’t necessary, but recommended.

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Sausage Balls With Pumpkin & Parmesan

This recipe takes ten minutes to prepare, and you can clean the kitchen while they bake.

1. After preheating the oven, add the sausage, almond flour, Parmesan cheese, egg, and pumpkin purée to a large bowl. If you’re using additional seasonings, feel free to add them as well.
2. Gently combine the mixture with your fingertips, being careful not to press down into it and compact the meat. See my tips below on why this is important. Once the mixture is thoroughly combined and you can no longer see any almond flour or streaks of pumpkin, it’s ready to roll. 
3. Line a large baking sheet with parchment paper. Form the meat mixture into walnut-sized balls, trying not to compact it too tightly. I use a medium-sized cookie scoop to do this, releasing the mixture directly onto the cookie sheet. This method ensures each sausage ball is the same size, which is necessary for even cooking. Continue this process until you’ve used all of the meat mixture.
4. Bake at 325°F on convection for approximately 20 minutes or until the internal temperature reaches 160°F. If you don’t have a convection oven, bake for 25 minutes or until the internal temperature reaches 160°F. Cooking on convection is essentially a giant air fryer, which helps the sausage balls get a golden brown exterior, but they’ll come out perfectly fine without it.

Garnish with extra Parmesan and chopped chives, and enjoy immediately, or hold off on the garnish, refrigerate, and garnish just before serving. For dipping, a cool and creamy sour cream mustard sauce is perfect! 

Related: Fall-Inspired High-Protein Yogurt Bowl

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Recipe Tips & Variations

• Some brands of pumpkin purée contain more moisture than others. To ensure your pumpkin sausage balls don’t fall apart, pay attention to the consistency as you roll them. If they seem too wet, add a little more almond flour. 
• Overworking and overcompacting the meat can result in a tough and dense meatball. Using your fingertips, a light touch, and a lifting and folding method ensures the mixture itself isn’t overly compacted when mixing.
• You can prepare these 24 hours in advance of baking. Prepare the entire recipe as instructed, but don’t bake it. After placing the sausage balls on the baking sheet, cover them with aluminum foil or plastic wrap and refrigerate until ready to cook.
• Use any ground sausage you like. To lighten the dish up a bit, consider using chicken sausage. My homemade Italian chicken sausage would be perfect! 
• Since Parmesan cheese acts as a binder, I don’t recommend swapping it for a soft cheese like cheddar or mozzarella. However, any finely grated hard cheese will work. I’ve used pecorino and manchego with great results!
• Enjoy as an appetizer for breakfast, Thanksgiving, and Christmas or a high-protein snack, especially if you’re a pumpkin lover.

If you’ve tried my Simple Sausage Balls or any recipe on my site, please leave a comment below!

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Print

Simple Pumpkin Parmesan Sausage Balls

Simple sausage balls with pumpkin and Parmesan are savory, low-carb, and gluten-free! Say hello to your new favorite fall appetizer!

Course Appetizer

Cuisine American

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6

Calories 420kcal

Equipment

• Pumpkin Puree
• Finely Ground Almond Flour
• Grated Parmesan Cheese
• Large baking sheet
• Parchment paper

Ingredients

• 16 ounces mild Italian sausage
• 1 cup almond flour
• 1/2 cup pumpkin puree
• 1/2 cup grated parmesan cheese
• 1 large egg

Instructions

• Preheat the oven to 350°F.
• Add all of the ingredients to a large bowl.
• If using the additional seasonings, you can go ahead and them them too.
• Gently and thoroughly combine the ingredients.
• Line a large baking sheet with parchment paper.
• Roll or scoop the meat mixture into balls and place on the baking sheet.
• Bake for 20 minutes or until golden brown and cooked through. ** see notes

Notes

This makes 24 sausage balls. The nutritional amounts are for six servings, each consisting of four balls.

Nutrition

Calories: 420kcal | Carbohydrates: 7g | Protein: 18g | Fat: 36g | Saturated Fat: 11g | Trans Fat: 0.003g | Cholesterol: 92mg | Sodium: 710mg | Potassium: 259mg | Fiber: 3g | Sugar: 1g | Vitamin A: 3289IU | Iron: 2mg