Author: Melanie

Articles/

Creamy Cauliflower Oatmeal (High protein and fiber)

I am fully aware that Cauliflower Oatmeal sounds crazy. But hear me out! As a registered dietitian, I’m always looking for ways to bump up nutrients and keep meals substantially large. This recipe does exactly that! It’s a true game-changer for your morning or break fast routine. Seriously, it’s incredibly filling and surprisingly tasty. Trust.  

Table of contents

😍 Why You’ll Love This Cauliflower Oatmeal

You’re going to be amazed by this High-Protein Cauliflower Oatmeal. It takes traditional oatmeal to a whole new level by adding volume and nutrients without a ton of extra calories. 

This recipe is for you if:  

  • You are trying to eat lower carb meals
  • You love oatmeal, but a single portion isn’t enough for you
  • You need to lower your cholesterol by including more fiber
  • You have trouble eating enough veggies
  • You just like BIG meals!

The hidden cauliflower rice blends in well, creating a surprisingly creamy texture that makes a simple bowl of oats feel incredibly substantial. It’s an easy way to sneak in a serving of vegetables first thing in the morning.

This recipe is perfect for anyone looking to decrease their carbs (while still getting some healthy ones in), especially since the most important meal of the day should set you up for success. Adding egg whites and a scoop of protein powder supports muscle maintenance and keeps hunger at bay. The total time to prepare this is just a few minutes, making it a perfect breakfast for busy mornings.

Fast, Fresh & Fat-Loss Friendly! 🚀🥑

Kickstart your health journey with these 3 FREE guides—perfect for intermittent fasting, weight loss on the go, and jumpstarting fat loss. Grab yours and make healthy eating easier than ever! 💪

On The GO

Chilled iced coffee in a Starbucks cup on a wooden table creating a refreshing vibe.

I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.

Get the guide

Jumpstart Fat Loss

A woman pinches her tricep skin to evaluate body fat in a fitness context.

If your new year’s resolution isn’t delivering results, this fat loss guide is for you. Start feeling the difference right away 🙂

Download the Guide

Intermittent Fasting Quiz

A woman holding a pitcher of water and a glass in a sunny outdoor setting.

Research suggests intermittent fasting can be an effective way to maintain and achieve a healthy weight. But is it right for you?

Take the Quiz

🗒️ Ingredients + Substitutions

This recipe is simple and flexible. Here’s what you’ll need:

  • Rolled Oats: Old-fashioned rolled oats provide the best texture. Quick oats can work too.
  • Water: You’ll need a 1/2 cup of water.
  • Egg Whites: These add a significant protein boost and create a fluffy texture. You could also use 1 whole egg, but this will deliver more fats.
  • Frozen Cauliflower Rice: Pre-riced frozen cauliflower is the easiest option, found at any grocery store. No need for a food processor! If you have a head of cauliflower, you can make your own riced cauliflower, just be sure to cook it well before adding to oats.
  • Cinnamon: For a touch of warmth and flavor.
  • Protein Powder: This is optional but highly recommended for making sweet oats that are also packed with protein. Vanilla or unflavored whey, casein, or a plant-based blend works well.  I like to use the FASTer Way Vanilla Protein.

Substitutions:

  • Milk: Instead of water, feel free to use almond milk, coconut milk, or any other milk for a creamier base.
  • Sweeteners: If you like your oats sweeter, a drizzle of maple syrup or a sprinkle of coconut sugar are great options.
  • Seeds: To add healthy fats and fiber, mix in a tablespoon of chia seeds or flax seeds.
  • Flavor: A splash of vanilla extract can enhance the flavor, especially if you’re not using a flavored protein powder.
  • Savory oats:  Instead of adding cinnamon, add salt and pepper, top with spinach, mushrooms and parmesan cheese.  It’s seriously one of my favorite breakfasts.  

💡 Gluten-Free? Read This!

To make this cauliflower oatmeal recipe gluten-free, the only ingredient you need to worry about is the oats. While oats are naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination.

To ensure your meal is completely gluten-free, simply purchase oats that are explicitly labeled “certified gluten-free.” These are widely available and guarantee that your healthy breakfast meets your dietary needs without any hidden gluten.

👩🏻🍳 How to Make My Cauliflower Oatmeal

This recipe is designed for the microwave, making it a quick and convenient option.

  1. Combine the rolled oats and 1/2 cup water in a large, microwave-safe bowl. Microwave on high for 2 minutes. Using a larger bowl prevents it from boiling over.
  2. Remove the bowl and stir in the egg whites and frozen cauliflower rice.
  3. Microwave for an additional 2 minutes. Stir everything together again.
  4. Microwave for a final 1-2 minutes, or until the egg whites are fully cooked and the oatmeal is thick and creamy. Cooking time may vary slightly depending on your microwave.
  5. If using, stir in your favorite protein powder until it’s well combined. Add a pinch of salt to bring out the flavors.
  6. Dust with cinnamon and add your favorite toppings.

For a stovetop version, you can combine the oats, water, and cauliflower rice in a medium saucepan or small saucepan. Cook over medium heat until the oats are soft. Then, stir in the egg whites and continue cooking until they are done. Remove from heat to stir in the protein powder.

📓 Best Served With

The best part about this bowl of oats is dressing it up with your favorite toppings! Here are some great options:

  • A spoonful of peanut butter or almond butter for healthy fats.
  • Fresh berries or sliced banana.
  • A sprinkle of cacao nibs or chocolate chips for a touch of indulgence.
  • A handful of nuts or seeds for extra crunch.
  • A drizzle of maple syrup for added sweetness.

Break Through

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Nourish Hormones

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

👝 How to Store Leftovers

This meal is super filling.  There have been days where I eat half around 11 with berries, and then finish the rest around 1-2pm for lunch.  

It’s probably best enjoyed fresh, but you can store leftovers. Place any remaining oatmeal in an airtight container and refrigerate for up to two days. The texture may become denser upon chilling.

To reheat, simply add a splash of hot water or almond milk and microwave until warm, stirring halfway through. This recipe is also a great base for overnight oats; just combine the ingredients (except the egg whites) and let them sit in the fridge overnight for a ready-to-go breakfast.

🧠 Common Questions

Can you taste the cauliflower?
Honestly, no! The cauliflower rice has a very mild flavor that is completely masked by the oats, cinnamon, and any protein powder or toppings you add. It primarily adds volume and nutrients without affecting the taste of your sweet oats. It’s the perfect hidden cauliflower trick.

Can I use fresh cauliflower?
Yes, you can use a fresh head of cauliflower. Simply pulse cauliflower florets in a food processor until they reach a rice-like consistency. You may need to add a little extra cooking time to soften it.

Why add egg whites?
Egg whites are a fantastic source of lean protein. They make the oatmeal incredibly fluffy and satisfying, turning a carb-heavy breakfast into a balanced meal. It’s a great way to stay full longer.

💪🏻 Tracking Macros? Check This Out

Here is the nutritional breakdown for one serving of this cauliflower oatmeal, made without optional protein powder or toppings. Please note that adding protein powder, nut butters, or other toppings will change these values. 

  • Calories: 298kcal
  • Carbohydrates: 45g
  • Protein: 25g
  • Fat: 4g
  • Saturated Fat: 1g
  • Polyunsaturated Fat: 1g
  • Monounsaturated Fat: 1g
  • Sodium: 306mg
  • Potassium: 1304mg
  • Fiber: 11g
  • Sugar: 7g
  • Vitamin A: 1IU
  • Vitamin C: 154mg
  • Calcium: 109mg
  • Iron: 3mg

Cauliflower Oatmeal

This massive bowl of oats delivers protein, fiber and healthy carbs!
Print Recipe
Cook Time 10 minutes
Total Time 10 minutes
Servings: 1
Course: Breakfast
Cuisine: American
Calories: 298
Ingredients Equipment Method Nutrition

Ingredients
  

  • 1/2 cup rolled oats
  • 1/2 cup water
  • 1/2 cup egg whites
  • 1 bag cauliflower rice frozen
  • 1/4 tsp cinnamon
  • 1 scoop protein powder optional

Equipment

  • microwave

Method
 

  1. Combine oats and water to microwave safe bowl. Microwave for 2 minutes.
  2. Add egg whites and stir. Then microwave for 2 additional minutes.
  3. Stir again, and microwave for additional 1-2 minutes. Add protein powder if using and mix well.
  4. Dust with cinnamon and enjoy.

Nutrition

Calories: 298kcalCarbohydrates: 45gProtein: 25gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 306mgPotassium: 1304mgFiber: 11gSugar: 7gVitamin A: 1IUVitamin C: 154mgCalcium: 109mgIron: 3mg

Tried this recipe?

Let us know how it was!
Articles/

I’m a Dietitian, and This Is the First Thing I Tell Moms Who Battle Cravings

Colorful glazed donuts in a box on a marble background, perfect treat for sweet tooth.

If there’s one habit that’s made the biggest difference in how I manage food cravings both as a mom and a registered dietitian, it’s what I call the 10-minute Pause and Pivot. Every time you feel that intense urge for a candy bar, a salty snack like potato chips, or even ice cream, give yourself a 10-minute window before acting. Step out of the kitchen, grab your water bottle, or take a quick walk. This gives your rational brain time to assess whether it’s a true hunger signal or a reaction to a particular food cue. Sometimes, that intense desire for high-calorie foods or sugary foods will fade, especially if it’s triggered by emotional states or ongoing stress rather than actual need.

If you’ve battled with food cravings in the past month, you’re not alone. For many of us, the late afternoon can bring on cravings for specific foods, be it sweet food, junk food, or even savory foods like fast food. Navigating these cravings isn’t about willpower; it’s about understanding all the important factors at play. Taking this important first step to reflect, rather than react, helps you regain control of your food choices and overall food intake.

Outsmart Hormonal Weight Gain

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Hormone Recipe Guide

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

Table of contents

Cravings 101: It’s Not Just Hunger

The etiology of food craving is complex—there are many types of food cravings, and they don’t always mean you’re physically hungry. Genuine hunger is our body’s natural way of saying it needs energy, and it usually comes on gradually. Your digestive tract sends signals to your brain, making you think about eating, but you could satisfy that need with lots of different foods.

In contrast, food cravings often involve an intense urge for a specific type of food, ususally ultra-processed foods, milk chocolate, or even non-food items in rare cases (especially among pregnant women or in certain health conditions). These cravings are frequently for high-calorie foods: think chocolate-containing foods, sweet tooth treats, savory snacks, or salty foods. The brain’s reward system is activated by these foods, releasing dopamine, a possible mechanism similar to addictive substances, as shown by both animal studies and experimental studies. Previous research and scientific evidence suggest that stress hormone fluctuations, ongoing stress, and chronic stress can make these cravings more frequent and harder to resist.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

Key triggers for food cravings include:

  • Lack of sleep and sleep deprivation:  which messes with appetite-suppressing hormones
  • Nutritional deficiencies and not following a balanced diet
  • Blood sugar spikes and crashes, especially after eating too much sugar or missing meals
  • Emotional states such as chronic stress, anxiety, or boredom
  • Physical symptoms like fatigue or changes in the menstrual cycle
  • Environmental cues—seeing a candy bar or smelling fast food

Important factors like physical activity, a healthy diet, and enough sleep help keep cravings for unhealthy foods in check and may reduce the risk of weight gain, heart disease, or blood pressure problems related to poor food choices.

Is It Physical or Emotional Hunger?

A good idea before acting on a craving is to figure out if it’s physical hunger or emotional hunger. Physical hunger builds gradually and can often be satisfied by a smaller portion or a wider range of foods, think air-popped popcorn, healthy snacks, or meals rich in healthy fats. Typically, it’s been several hours of sleep and activity since your last meal, and your body is asking for fuel.

Emotional hunger, though, comes on suddenly and powerfully.  It’s an intense desire for a particular type of food or specific foods, not just any option. Maybe you’re craving ice cream after a long, stressful day, or longing for potato chips while dealing with chronic stress. This is the kind of craving that often leads to eating more ultra-processed foods, sweet tooth treats, or unhealthy foods, despite not being physically hungry. There’s a strong link between emotional states and food cravings according to scientific evidence, with emotional eating even tied to mental health conditions like anxiety, depression, and even eating disorders.

When a craving hits, ask yourself: “Is this about my body’s need for energy, or does it have a mental cause tied to ongoing stress or emotional states?” This mindful pause is an important first step—an act proven in therapy methods to break the automatic loop and support positive changes.

Get my exact step-by-step blueprint to stop cravings

If you are struggling with those mid-afternoon sugar cravings or late-night snack attacks, this guide is for you. It explains the ins and outs to understanding and conquering your cravings for good. Download my complete blueprint to stop cravings and take back control. No guilt, no deprivation, just real solutions that work

Download Now

Daily Habits to Keep Cravings at Bay

Creating consistent daily habits is a great way to support a healthy lifestyle and manage food cravings before they become overwhelming:

  1. Eat Protein at Every Meal: Protein is not only filling, but helps control blood sugar responses and keeps appetite-suppressing hormones balanced. Aim to fill your plate with lean meats, tofu, Greek yogurt, or a smaller portion of dark chocolate sometimes for its health benefits.
  2. Don’t Skip Meals: Skipping meals leads to drops in blood sugar and intense cravings later—often for sugary foods or savory snacks with fewer calories but less nutrition. Try eating every 3–5 hours to avoid blood sugar spikes and crashes.
  3. Stay Hydrated: Sometimes we confuse a craving for sweet food or salty snacks with needing a drink. Carrying a water bottle is a great way to prevent unnecessary snacking and maintain optimal health.
  4. Prioritize Sleep: Aim for enough sleep—typically 7–9 hours of sleep nightly. Sleep deprivation disrupts hormones related to hunger, increasing cravings for fatty foods, high-calorie foods, or even non-food items in some rare cases. Lack of sleep is linked to weight gain and greater food intake, especially of the most frequently craved foods.
  5. Prep for Success: Decision fatigue late in the day can make us reach for junk food, fast food, or the nearest candy bar. Prepping healthy snacks and meals, or even keeping air-popped popcorn or nuts in an airtight container, is a great option for supporting better food choices.

Your Mindset Matters: Smart Strategies for Real Life

Willpower isn’t limitless, especially in the presence of strong food cues or ongoing stress. Instead, support yourself with smarter mindset shifts and action plans:

Mindset Shifts:

  • Replace “I can’t” with “I’m choosing”: Instead of thinking “I can’t have that candy bar,” reframe it: “I’m choosing a balanced diet or a healthier snack because I want to feel good, avoid blood sugar spikes, and enjoy weight loss or better health benefits.”
  • Get Curious, Not Critical: Cravings and hunger signals aren’t failures. They are feedback—maybe from nutritional deficiencies, chronic stress, hours of sleep missed, or other medical conditions. Understanding your triggers helps you make positive changes, whether you’re addressing a mental health condition, stress hormone surges, or simply a habit of grabbing unhealthy foods when tired.

In-the-Moment Strategies:

  • Pause and Pivot: The next time you have an intense desire or intense urge for a particular food, try the 10-minute Pause and Pivot. Brush your teeth, call a friend, or go for a walk. By delaying, you weaken the craving’s hold. This can be especially effective for those struggling with emotional eating, substance abuse histories, or health problem management.
  • Have a “Go-To” Swap: If you still want something after waiting, choose a smaller portion of dark chocolate, a handful of nuts, or air-popped popcorn to satisfy your craving with fewer calories and healthier fats. Opt for healthy snacks instead of ultra-processed foods. This strategy naturally promotes a healthy lifestyle and helps maintain a steady body weight.

Supportive Swaps for Your Biggest Cravings

Let’s get practical. Below are some supportive swaps for the most frequently craved foods and types of food:

  • For a Sweet Tooth: Swap out sugary foods, candies, and junk food for Greek yogurt with berries or a square of dark chocolate. If you need sweetness, try fresh fruit. If you’re craving a chocolate-containing food, opt for a small amount of dark over milk chocolate.
  • For Salty & Crunchy: If you want salty foods or savory foods, try crunchy vegetables with guacamole, air-popped popcorn, or roasted chickpeas. These deliver a similar effect as potato chips or fast food sides, but with more healthy fats and fewer calories.
  • For Carbs & Bread: If bread is your go-to, swap white bread and ultra-processed foods with whole grain breads or chickpea pasta. For breakfast, a high-protein granola is a great way to keep blood sugar responses in check.

Eating a balanced diet and making smart swaps is not only important for physical health—but may also support mental health and lower the risk of weight gain, blood pressure, or even heart attacks and heart disease. Ongoing research and experimental studies continue to show how little changes have a big impact.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

You Don’t Have to Do It Alone

If you’re dealing with chronic stress, looking to make positive changes, or have questions about specific type of food cravings, know that support is out there. Consulting a registered dietitian or internal medicine physician for individual health problem advice is always a good idea—especially where exclusion criteria, eating disorder history, or medical conditions may be a concern.

If you’re ready for guidance, tools, and therapy methods that address both the physical and mental cause of food cravings, my 21-Day Reset is here. Together, we’ll tackle food cravings—from the causes laid out in previous research to real-world solutions for moms, pregnant women, or anyone wanting to lead a healthier, happier life.

Let’s build a healthy lifestyle that supports your body, mind, and taste buds—so you can enjoy your favorite foods, prevent blood sugar spikes, and keep your energy high, all while modeling great food choices for your family.

References:

  1. Poelman, M. P., et al. (2016). Food cravings, food addiction, and a dopamine-resistant (DRD2 A1) receptor polymorphism in Asian American college students. Journal of Psychoactive Drugs, 48(4), 278-286. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5022562/
  2. Yau, Y. H. C., & Potenza, M. N. (2023). The association of emotional eating with overweight/obesity, depression, anxiety/stress, and dietary patterns: a review of the current clinical evidence. Nutrients, 15(5), 1173. https://www.mdpi.com/2072-6643/15/5/1173
  3. Meule, A., & Richard, A. (2017). It is not how much you crave but what you do with it that counts: behavioural responses to food craving during weight management. European Journal of Clinical Nutrition, 71(4), 543-548. https://www.nature.com/articles/ejcn2016235
Recipe/

Fall Harvest Chicken Salad (25g Pro + 5g Fiber)

As the air gets crisp and the leaves start to turn, my kitchen starts shifting towards cozy, autumn flavors. IMO, this Fall Harvest Chicken Salad is the autumn season on a plate. It’s a hearty, colorful, and delicious meal that brings together roasted butternut squash, sweet apples, and juicy chicken in a perfect combo of textures and tastes.

This isn’t just another one of those simple fall salads; it’s a completely balanced and, satisfying meal that both nourishing and delicious. Whether you need an impressive main course or a change up in your meal prep option for the week, this harvest chicken salad recipe is it. It celebrates all the best flavors of autumn without the complicated steps or hard-to-find ingredients.

Table of contents

Jump to Recipe

😍 Why You’ll Love Fall Harvest Chicken Salad

This is more than just a great salad; it’s a versatile and flavorful dish you’ll make again and again. The best part is how it balances so many different flavors—sweet, savory, and tangy—all in one large bowl. You get the earthiness from the sage and butternut squash, a sweet crunch from crisp apples, and a savory finish from the perfectly cooked chicken. It’s the perfect salad for anyone who loves favorite fall flavors.

It’s also an incredibly hearty salad that works well as a main course for dinner but is just as good packed for lunch. Plus, it’s a great option for using up leftovers, especially after a big meal like Thanksgiving dinner. This delicious meal truly captures the essence of the season.

🗒️ Ingredients + Substitutions

One of the best things about this fall harvest chicken salad is its flexibility. The simple ingredients are easy to find, and you can make swaps based on what you have on hand.

  • Chicken: The recipe calls for boneless chicken thighs, which result in incredibly juicy chicken but you can easily substitute chicken breasts, chicken cutlets, or even chicken tenders. For a super quick version, use leftover rotisserie chicken or even leftover turkey from your Thanksgiving dinner spread.
  • Butternut Squash: Roasted butternut squash is a star here, but other fall squashes or even sweet potatoes would be a delicious substitute.
  • Apple: I love using a sweet apple like a Pink Lady or Honeycrisp for a crunchy apple texture. If you prefer a little bit of tartness, Granny Smith apples provide a nice tangy flavor.
  • Greens: Baby spinach is great because it wilts nicely, but crunchy kale is another fantastic choice. Just be sure to massage the kale with a little olive oil or lemon juice to soften it.
  • Onion: Red onion adds a sharp, vibrant bite. For a milder flavor, you could use shallots or sliced green onions.
  • Nuts & Berries: The recipe uses walnuts and dried cranberries, but feel free to swap in crunchy pecans or pumpkin seeds. For a pop of color and flavor, pomegranate arils are a wonderful addition.
  • Cheese: While not in the original recipe, a sprinkle of creamy goat cheese or crumbles of blue cheese would elevate the different flavors even further.
  • Oil: The recipe uses avocado oil for its high smoke point, but olive oil works perfectly well, especially for the dressing.
  • Seasonings: Sage, cinnamon, and nutmeg are classic fall spices. You can also add a pinch of garlic powder or onion powder for extra savory notes.

For the salad dressing, go with a simple balsamic vinaigrette. You can whip one up with olive oil, balsamic vinegar, a little bit of maple syrup for sweetness, and a spoonful of dijon mustard for tang. Some people also like a creamy dressing made with plain greek yogurt, lemon juice, and a touch of maple syrup.

On The GO

Chilled iced coffee in a Starbucks cup on a wooden table creating a refreshing vibe.

I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.

Get the guide

Jumpstart Fat Loss

A woman pinches her tricep skin to evaluate body fat in a fitness context.

If your new year’s resolution isn’t delivering results, this fat loss guide is for you. Start feeling the difference right away 🙂

Download the Guide

Intermittent Fasting Quiz

A woman holding a pitcher of water and a glass in a sunny outdoor setting.

Research suggests intermittent fasting can be an effective way to maintain and achieve a healthy weight. But is it right for you?

Take the Quiz

💡 Gluten-Free? Read This!

Good news! This autumn chicken salad recipe is naturally gluten-free. All the ingredients, from the chicken and vegetables to the nuts and cranberries, are free from gluten. Just be sure to double-check the labels on your spices and any pre-made salad dressing you might use to ensure they don’t contain any hidden gluten additives.

👩🏻🍳 How to Make My Fall Harvest Chicken Salad

Making this dish is easy peasy! Here’s the best way to bring it all together for the best flavor.

  1. Prep Your Ingredients: Start by cutting the chicken thighs into bite-sized pieces and seasoning them with kosher salt and black pepper. Peel and dice the butternut squash, dice a fresh apple, and slice the red onion. Having everything ready makes the cooking process smooth.
  2. Cook the Chicken: Heat 1 tablespoon of avocado oil in a large skillet over medium heat. Add the chicken and cook until it’s golden brown and cooked through, which usually takes about 6-8 minutes. Once done, remove it from the skillet and set it aside.
  3. Sauté the Veggies: Add the remaining tablespoon of oil to the same skillet. Add the diced butternut squash and cook for about 5 minutes, stirring occasionally, until it starts to soften. Then, add the diced apple, sliced red onion, and minced garlic. Cook for another 3-4 minutes until the onion softens and the garlic is fragrant. For even cooking, you could also roast the butternut squash on a baking sheet lined with parchment paper.
  4. Season and Combine: Sprinkle the sage, cinnamon, nutmeg, salt, and pepper over the vegetables and stir to coat everything. Return the juicy chicken to the skillet and mix it all together.
  5. Wilt the Spinach: Add the baby spinach to the skillet and stir for about a minute until it just starts to wilt. The residual heat will do most of the work. You don’t want to overcook it.
  6. Garnish and Serve: Remove the skillet from the heat. Transfer the mixture to a large salad bowl or large mixing bowl. Top your creation with dried cranberries, chopped walnuts, and freshly chopped parsley. Your Fall Harvest Chicken Salad is ready to serve!

📓 Best Served With

This Fall Harvest Salad is a complete meal on its own, making it a perfect main course. However, if you want to serve it as a side dish or part of a larger spread, it pairs beautifully with a crusty piece of bread to sop up any remaining dressing.

For the dressing, my favorite is a simple balsamic vinaigrette. Just whisk together olive oil, balsamic vinegar, a dash of dijon mustard, and a touch of maple syrup in a small bowl. You could also use apple cider vinegar in place of balsamic for a different kind of tang. For a creamier option, try a dressing made with plain greek yogurt. Whatever you choose, it’s best to dress the salad right before serving.

👝 How to Store Leftovers

This salad is fantastic for meal prep! To store leftovers, allow the salad to cool completely and then place it in an airtight container in the refrigerator for up to 3-4 days.

If you plan to meal prep this salad, the best way to keep it fresh is to store the components separately. Keep the chicken and veggie mixture in one container and the fresh greens, cranberries, and walnuts in another. You can also pre-make your salad dressing and store it in a mason jar. When you’re ready to eat, simply combine everything in a medium bowl. This prevents the greens from getting soggy and keeps the nuts crunchy.

🧠 Common Questions

Can I use a different type of chicken?
Yes! Chicken breasts, chicken cutlets, tenders, or even rotisserie chicken work great. This is also a perfect recipe for using up leftover turkey.

I don’t have butternut squash. What can I use instead?
Sweet potatoes are a great substitute and offer a similar sweet, earthy flavor. Other winter squashes like delicata or acorn squash would also work well.

Can I make this salad ahead of time?
Absolutely. It’s a great meal prep salad. Just follow the storage tips above to keep everything fresh and crisp until you’re ready to enjoy your delicious meal.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

💪🏻 Tracking Macros? Check this out

This hearty salad is a macro-tracker’s dream, perfectly balanced with lean protein, complex carbohydrates from butternut squash, and healthy fats from walnuts and avocado oil. Each serving clocks in at 502 calories, with 31g of carbohydrates, 25g of protein, and 32g of fat, plus a solid 5g of fiber.

The substantial 25g of protein efficiently supports muscle maintenance and growth, while the 31g of carbs provide sustained energy without a sugar spike. The 32g of healthy fats contribute to satiety and overall well-being, and the 5g of fiber aids digestion and keeps you feeling full longer. This makes it an ideal choice for anyone meticulously managing their intake, ensuring you hit your targets with delicious, nutrient-dense food. Enjoy your favorite fall flavors while staying perfectly on track with your health and fitness goals.

You’ll find a printable recipe card for this Fall Harvest Chicken Salad at the end of this post, making it even easier to prep and fit into your macro plan. Savor the sweet greens and vibrant flavors of this fantastic autumn dish!

Harvest Chicken Salad

Print Recipe Pin Recipe
Servings: 5
Course: Main Course
Calories: 502
Ingredients Method Nutrition

Ingredients
  

  • 1.5 lbs boneless chicken thighs cut into bite-sized pieces
  • 2 tbsp avocado oil divided
  • 1 medium butternut squash peeled and diced (about 3 cups)
  • 1 large apple cored and diced
  • 1/2 red onion sliced
  • 3 cloves garlic minced
  • 1 tsp dried sage
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • Salt and pepper to taste
  • 2 cups baby spinach
  • 1/4 cup dried cranberries
  • 1/4 cup chopped walnuts
  • 2 tbsp fresh parsley chopped

Method
 

  1. Season chicken pieces with salt and pepper.
  2. Heat 1 tbsp oil in a large skillet over medium-high heat.
  3. Add chicken and cook until golden brown and cooked through, about 6-8 minutes.
  4. Remove chicken and set aside. Add remaining oil to skillet.
  5. Add butternut squash and cook for 5 minutes, stirring occasionally.
  6. Add apple, onion, and garlic, cook for 3-4 minutes until onion softens.
  7. Season with sage, cinnamon, nutmeg, salt, and pepper.
  8. Return chicken to skillet and stir to combine.
  9. Add spinach and cook until wilted, about 1 minute.
  10. Remove from heat and top with cranberries, walnuts, and fresh parsley.

Nutrition

Calories: 502kcalCarbohydrates: 31gProtein: 25gFat: 32gSaturated Fat: 7gPolyunsaturated Fat: 8gMonounsaturated Fat: 14gTrans Fat: 0.1gCholesterol: 133mgSodium: 123mgPotassium: 975mgFiber: 5gSugar: 12gVitamin A: 17334IUVitamin C: 40mgCalcium: 114mgIron: 3mg

Tried this recipe?

Let us know how it was!
Articles/

Foods That Lower Cortisol: Complete Nutrition Guide

Colorful quinoa salad with fresh vegetables creates a healthy, balanced meal.

I’m going to assume you’re here because you know that your adrenal glands work tirelessly behind the scenes, producing cortisol, blah blah blah. And that you know you need to make changes to your diet in order to get cortisol back into into it’s normal swing. Read on to find out exactly what to do.

Table of contents

Cortisol is the primary stress hormone that helps your body navigate everything from morning meetings to emergency situations. While this body’s stress response serves important biological functions, chronic stress and consistently high cortisol levels can wreak havoc on your overall health, contributing to weight gain, mental health challenges, and a bunch of other health issues. If you want to know more about that, check out this article.  

The good news? Your plate isn’t just for dinner. It’s your secret weapon against stress! Certain foods can help keep your cortisol levels in check, while others send them into overdrive. Want to boss your stress management? Learn which bites calm the chaos and which ones crank up the pressure. A balanced diet might just be the MVP of your hormonal harmony! Let’s dig in.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

Understanding Cortisol’s Impact on Your Body

Cortisol plays important roles throughout your body, from regulating blood sugar levels to supporting immune function. However, when cortisol production becomes chronically elevated due to ongoing stressful situations, it can trigger a domino effect of health problems.

High levels of this stress hormone contribute to insulin resistance, making weight loss more challenging while promoting fat storage around the midsection. The connection between cortisol and cardiovascular disease is particularly concerning, as elevated levels can lead to high blood pressure and increased heart disease risk.

Your mental health suffers too. Excessive cortisol secretion disrupts mood regulation, cognitive function, and sleep cycles, creating a vicious cycle where poor sleep further elevates cortisol levels. Some people even develop “cortisol face”—puffiness and changes in facial appearance linked to sustained high cortisol.

Foods That Naturally Lower Cortisol Levels

The best way to support healthy levels of cortisol is through nutrient-dense foods that nourish your nervous system and combat oxidative stress. Here are the powerhouse foods that can help lower cortisol levels:

Fatty Fish and Omega-3 Rich Foods

Fatty fish like salmon, mackerel, and sardines provide essential fatty acids that directly support brain health and help regulate cortisol response. The omega-3s in these fish play a key role in reducing inflammation and supporting the digestive system.

Chia seeds and flax seeds offer plant-based alternatives, delivering omega-3s along with fiber that supports gut health. A healthy gut microbiome is crucial for managing cortisol, as your gut bacteria directly influence your body’s stress response.

Magnesium-Rich Foods for Nervous System Support

Magnesium deficiency is surprisingly common and can worsen your cortisol response. Leafy greens like spinach and kale, pumpkin seeds, and sweet potatoes provide this essential mineral that helps calm your nervous system and support energy levels.

Dark leafy greens also deliver B vitamins, particularly vitamin B complex nutrients that are essential for stress management. These vitamins help your body process stress more effectively and maintain healthy levels of neurotransmitters.

Antioxidant Powerhouses

Dark chocolate (with at least 70% cacao) contains compounds that can lower stress levels and improve mood—though moderation is key. Citrus fruits provide vitamin C, which helps combat free radicals created during stress and supports immune system function.

Berries deserve special mention for their ability to fight oxidative stress while providing natural sweetness that satisfies cravings without spiking blood sugar levels.

Herbal Teas and Calming Beverages

Green tea contains L-theanine, an amino acid that promotes relaxation without drowsiness. Herbal teas like chamomile and passionflower have been used for centuries to support sleep cycles and reduce stress.

Replace that extra morning cup of coffee with green tea—while moderate caffeine can be beneficial, excessive amounts from multiple cups or energy drinks can elevate cortisol unnecessarily.

Whole Foods and Complex Carbohydrates

Whole grains like oats, quinoa, and brown rice help stabilize blood sugar levels and provide sustained energy. Unlike refined carbohydrates, these complex carbs don’t cause the dramatic spikes and crashes that can trigger cortisol production.

Protein-rich foods including legumes, eggs, and lean meats provide essential amino acids for neurotransmitter production and help maintain steady energy throughout the day.

Creamy Cauliflower Oatmeal (High protein and fiber)

No Comments
<div class="swp_social_panel swp_horizontal_panel swp_flat_fresh swp_default_custom_color_outlines swp_other_custom_color swp_individual_custom_color scale-100 scale-full_width" data-min-width="1100" data-float-color="#ffffff" data-float="none" data-float-mobile="none" data-transition="slide"…
Read More

Fall Harvest Chicken Salad (25g Pro + 5g Fiber)

1 Comment
<div class="swp_social_panel swp_horizontal_panel swp_flat_fresh swp_default_custom_color_outlines swp_other_custom_color swp_individual_custom_color scale-100 scale-full_width" data-min-width="1100" data-float-color="#ffffff" data-float="none" data-float-mobile="none" data-transition="slide"…
Read More
Colorful quinoa salad with fresh vegetables creates a healthy, balanced meal.

Foods That Lower Cortisol: Complete Nutrition Guide

3 Comments
<div class="swp_social_panel swp_horizontal_panel swp_flat_fresh swp_default_custom_color_outlines swp_other_custom_color swp_individual_custom_color scale-100 scale-full_width" data-min-width="1100" data-float-color="#ffffff" data-float="none" data-float-mobile="none" data-transition="slide"…
Read More
belly, body, calories, diet, exercise, fat, female, fit, fitness, girl, health, lose, loss, measure, shape, slim, tape, waist, weight, woman, diet, diet, diet, diet, fat, fat, fat, fat, fat, fitness, weight

The #1 Reason You’re Not Losing Belly Fat (It’s Not Your Diet)

3 Comments
<div class="swp_social_panel swp_horizontal_panel swp_flat_fresh swp_default_custom_color_outlines swp_other_custom_color swp_individual_custom_color scale-100 scale-full_width" data-min-width="1100" data-float-color="#ffffff" data-float="none" data-float-mobile="none" data-transition="slide"…
Read More

Sweet, Savory, Simple: Honey Garlic Chicken & Zucchini Bowls

1 Comment
<div class="swp_social_panel swp_horizontal_panel swp_flat_fresh swp_default_custom_color_outlines swp_other_custom_color swp_individual_custom_color scale-100 scale-full_width" data-min-width="1100" data-float-color="#ffffff" data-float="none" data-float-mobile="none" data-transition="slide"…
Read More

Foods That Can Increase Cortisol Levels

Just as certain foods can lower cortisol levels, others can trigger unwanted increases in this stress hormone. Being aware of these culprits helps you make informed choices:

Processed and High-Sugar Foods

Sugary foods and refined carbohydrates cause rapid spikes in blood sugar levels, forcing your body into a stress response. Fast food and ultra-processed items often combine high sugar with inflammatory ingredients, creating a perfect storm for elevated cortisol.

Comfort foods like cookies, pastries, and candy might provide short term emotional relief, but they ultimately worsen your cortisol response and can contribute to chronic disease risk.

Excessive Caffeine

While moderate caffeine consumption can be part of a healthy lifestyle, excessive amounts—especially from energy drinks or multiple cups of coffee—can overstimulate your adrenal system and disrupt circadian rhythms.

Alcohol and Processed Foods

Regular alcohol consumption can interfere with sleep cycles and contribute to poor sleep, which in turn elevates morning cortisol levels. Ultra-processed foods often contain additives and preservatives that can trigger inflammation and stress responses in the body.

On The GO

Chilled iced coffee in a Starbucks cup on a wooden table creating a refreshing vibe.

I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.

Get the guide

Jumpstart Fat Loss

A woman pinches her tricep skin to evaluate body fat in a fitness context.

If your new year’s resolution isn’t delivering results, this fat loss guide is for you. Start feeling the difference right away 🙂

Download the Guide

Intermittent Fasting Quiz

A woman holding a pitcher of water and a glass in a sunny outdoor setting.

Research suggests intermittent fasting can be an effective way to maintain and achieve a healthy weight. But is it right for you?

Take the Quiz

Building Your Cortisol-Friendly Meal Plan

Creating a meal plan that supports healthy cortisol levels doesn’t have to be complicated. The Mediterranean diet serves as an excellent framework, emphasizing whole foods, healthy fats, and anti-inflammatory ingredients.

Start Your Day Right

Begin with protein-rich foods and healthy fats to stabilize blood sugar levels. Try scrambled eggs with spinach cooked in olive oil, or steel-cut oats topped with chia seeds and berries. These combinations provide sustained energy without triggering cortisol spikes.

Focus on Nutrient Density

Every meal should include nutrient-dense foods that support your body’s stress response. Combine leafy greens with fatty fish, add pumpkin seeds to salads, and include sweet potatoes as a complex carbohydrate source.

Time Your Meals Strategically

Eating regular meals helps maintain stable blood sugar levels and prevents the stress response that comes with dramatic energy dips. Avoid skipping meals, which can trigger cortisol release as your body perceives food scarcity as a stressor.

Your digestive system and cortisol levels are intimately connected. Chronic stress can damage gut health, while an unhealthy gut can worsen your cortisol response—creating a cycle that’s important to address.

Focus on foods that support a healthy gut microbiome: fermented vegetables, kefir, yogurt with live cultures, and plenty of fiber from whole foods. These choices help maintain the beneficial gut bacteria that support both immune function and mood regulation.

While food plays a crucial role in managing cortisol, it works best as part of comprehensive lifestyle changes. Ensuring enough sleep, regular physical activity, and stress-reduction techniques amplify the benefits of your healthy diet.

Start your 6 week cortisol reset Today

Poor sleep can undo much of the progress you make through nutrition, so prioritize sleep hygiene alongside your dietary improvements. Your circadian rhythms depend on consistent sleep patterns to regulate cortisol naturally.

If you suspect you have persistently high cortisol levels, consider consulting with a registered dietitian or healthcare provider. They can help you identify specific triggers and create a personalized approach that addresses your unique needs and health issues.

Some people benefit from targeted supplements, particularly if they have magnesium deficiency or vitamin D insufficiency. However, these decisions are best made with professional guidance to avoid unwanted side effects.

Understanding how foods impact cortisol empowers you to make choices that support your overall health rather than working against it. The negative effects of chronic stress and elevated cortisol don’t have to be your reality when you have the right nutritional tools.

Remember that changes don’t happen overnight, but consistent choices add up to significant improvements in your energy levels, mood regulation, and overall well-being. Start with small, sustainable changes—perhaps replacing one sugary snack with dark chocolate and nuts, or swapping your afternoon coffee for green tea.

Your journey toward better stress management through nutrition is exactly that—a journey. Be patient with yourself as you discover which foods make you feel your best and support your body’s natural ability to maintain healthy cortisol levels.

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

The #1 Reason You’re Not Losing Belly Fat (It’s Not Your Diet)

belly, body, calories, diet, exercise, fat, female, fit, fitness, girl, health, lose, loss, measure, shape, slim, tape, waist, weight, woman, diet, diet, diet, diet, fat, fat, fat, fat, fat, fitness, weight

Have you ever felt like you’re doing everything right? Eating well and exercising consistently but the scale just won’t budge? Maybe you’ve even tried extreme measures too. I’ve heard it from new clients too.  Unexplained weight gain, low energy and feeling kinda hopeless. It can be incredibly frustrating. But here’s the thing, the reason might not be what you’re doing, but rather what your body is feeling. The culprit could be cortisol, (your body’s primary stress hormone) and its complex relationship with weight loss.

Understanding how this hormone works is the first step toward managing it and achieving your health goals. And if there’s one thing I want you to remember, it’s not just about lower cortisol levels, it’s about healthy cortisol levels throughout the day – because we need it for overall health!

Table of contents

What Exactly Is Cortisol?

I know healthcare provider get this question all the time.  Cortisol is a steroid hormone produced by your adrenal glands, which sit on top of your kidneys. It’s best known as the “stress hormone” because its levels rise when you’re under pressure, triggering your “fight-or-flight” response. This reaction is a survival mechanism that prepares your body for perceived threats.

When cortisol is released, it affects several bodily functions:

  • Increases Heart Rate and Blood Pressure: It gets your heart pumping faster to deliver oxygen to your muscles.
  • Boosts Energy: It floods your body with glucose (sugar) for a quick energy source. It gives you that “high alert” feeling.
  • Slows Non-Essential Functions: It temporarily puts the brakes on processes like digestion and your immune response to focus on the immediate danger.

In short bursts, cortisol is beneficial. The thing is, problems start to creep in when stress becomes a regular thing (or chronic), leading to consistently high cortisol levels.

Think of it this way: our bodies follow a natural cortisol rhythm to help us get through the day. You’ve probably heard of melatonin and how it supports sleep, right? Well, cortisol works in the opposite way. It’s typically highest in the morning, helping us wake up and start the day after a good night’s sleep. As the day goes on, cortisol levels naturally drop. By evening, melatonin kicks in, helping us feel calm and ready for sleep.

But when this rhythm gets disrupted, cortisol can stay high in the evening, leaving us feeling “tired but wired.” It competes with melatonin, making it hard to relax and fall asleep. This can lead to hours of tossing and turning, wishing for rest. High cortisol doesn’t just impact sleep, this is just one example of how it can throw your body off balance.

When you feel stressed, or are in stressful situations, your brain sends out an alarm that sets off a chain reaction in your body called the HPA axis. First, a part of your brain called the hypothalamus sounds the alarm and tells another part, the pituitary gland, to get ready. The pituitary then sends a message through your blood to your adrenal glands, which sit right on top of your kidneys. The adrenal glands release cortisol, the main stress hormone. Cortisol gives you quick energy, sharpens your focus, and puts things like digestion on hold so you can deal with the challenge in front of you—kind of like flipping your body into “survival mode.” Once there’s enough cortisol in your system, it tells your brain to quiet the alarm, so your body can calm down and return to normal.

Outsmart Hormonal Weight Gain

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Hormone Recipe Guide

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

How High Cortisol Leads to Weight Gain

When your body is in a constant state of “fight-or-flight,” it can disrupt your metabolism and lead to weight gain, particularly around the abdomen. We actually have more cortisol receptors there. Chronic stress keeps cortisol levels elevated, which can have a domino effect on your health.

High cortisol can contribute to:

  • Increased Appetite: Cortisol can ramp up your cravings for sugary, fatty, and salty foods, as your body thinks it needs extra fuel to fight off a threat.
  • Fat Storage: It encourages your body to store visceral fat—the deep abdominal fat that surrounds your organs. This type of fat is particularly dangerous and is linked to a higher risk of health problems.
  • Health Complications: Beyond weight gain, consistently high cortisol is associated with heart disease, digestive issues like irritable bowel syndrome (IBS), and mental health challenges such as anxiety and depression.

Recent research continues to highlight these connections. The American Psychological Association has noted that long-term stress can lead to behaviors that contribute to weight gain, such as overeating and decreased physical activity, all driven by the hormonal response orchestrated by cortisol.

What Causes High Cortisol Levels?

Many things can cause chronically high cortisol levels, and it’s not always the big, life-changing events. Often, it’s the constant, everyday pressures.  It’s the small, steady drip of stress that leave the biggest mark.

Common root causes include:

  • Chronic Stress: This can stem from work pressure, overstimulation from your environment, financial worries, or relationship difficulties.
  • Lack of Sleep: Not getting enough quality sleep signals to your body that something is wrong, prompting a cortisol release to keep you alert.
  • Poor Diet: Diets high in processed foods, sugar, and unhealthy fats can cause inflammation and stress the body, elevating cortisol.
  • Underlying Health Issues: Conditions like thyroid issues or adrenal fatigue (a state of burnout from prolonged stress) can also disrupt cortisol production.

Symptoms of chronically high cortisol can be subtle at first. You might notice persistent fatigue, irritability, frequent headaches, difficulty concentrating, and trouble sleeping. Recognizing these signs is crucial for taking proactive steps.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

Practical Ways to Manage Your Cortisol Levels

The good news is that you can take control of your cortisol levels through simple, sustainable lifestyle changes. It’s about creating an environment where your body feels safe and balanced, rather than constantly under threat. Here are a few tips to get you started.  If you want a full 6-week plan, just let me know!

1. Adopt a Cortisol-Friendly Diet

What you eat has a direct impact on your stress hormones. Shifting your diet can help lower inflammation and stabilize blood sugar, which in turn helps manage cortisol. When I start working with a new client, we talk through ways to create a balanced diet and move towards a whole food strategy.  

A Mediterranean-style diet, for example, is an excellent framework. Focus on incorporating whole foods that either come from the ground or have a mother:

  • Whole Grains: Foods like oats, quinoa, and brown rice provide a steady release of energy without spiking blood sugar.
  • Leafy Greens: Spinach, kale, and other greens are packed with magnesium, a mineral that helps relax the body and mind.
  • Healthy Fats: Sources like avocados, olive oil, nuts, and chia seeds have anti-inflammatory properties that can help counteract the effects of stress.
  • Lean Protein: Including fish, poultry, beans, and lentils in your meals helps keep you full and satisfied, reducing cravings for unhealthy foods.

2. Make Physical Activity a Daily Habit

Regular exercise is one of the most effective ways to manage stress and lower cortisol. Physical activity helps burn off nervous energy and releases endorphins, which are natural mood elevators.  This is where it can get a little tricky though.  I’ve had clients who present with elevated cortisol, who want to decrease body fat, but they are actually over exercising (which is a stressor) and actually triggering their high cortisol!  This is why it’s so important to work with a health professional to ensure you’re not overdoing it.  Within my program, we are going to be able to check cortisol levels (salivary cortisol) with a home test starting this FALL!  No more guessing!  

But back to physical activity, find an activity you genuinely enjoy, whether it’s a brisk walk, a bike ride, dancing, or strength training. It’s the best way to stick to it.  The key is consistency. Aim for at least 30 minutes of moderate activity most days of the week. Be mindful not to overdo it, as excessively intense workouts can sometimes act as a stressor and raise cortisol levels.

3. Practice Mindfulness and Deep Breathing

Mindfulness techniques can help calm your nervous system and pull you out of a “fight-or-flight” state. Deep breathing exercises are particularly powerful because you can do them anywhere, anytime.

Try this simple technique:

  1. Sit or lie down in a comfortable position.
  2. Inhale slowly through your nose for a count of four.
  3. Hold your breath for a count of four.
  4. Exhale slowly through your mouth for a count of six.
  5. Repeat for a few minutes until you feel more relaxed.

4. Prioritize Quality Sleep

Sleep is when your body repairs itself and resets its hormonal balance. A lack of sleep is a major stressor that can send cortisol levels soaring.

To improve your sleep hygiene:

  • Stick to a Schedule: Go to bed and wake up around the same time every day, even on weekends.
  • Create a Relaxing Routine: Wind down before bed with a warm bath, reading a book, or listening to calming music.
  • Optimize Your Environment: Keep your bedroom dark, quiet, and cool.
  • Avoid Screens: The blue light from phones and computers can interfere with melatonin production, the hormone that regulates sleep.

Your Path to a Healthier Balance

Cortisol and weight loss are more connected than you might think, proving that health isn’t just about healthy diet and exercise, it’s about managing stress too. Stress can throw your body out of balance, but by understanding how cortisol works and making intentional lifestyle shifts, you can reduce stress, restore balance, and finally achieve the results you’ve been chasing.

The best part? It starts with small, doable changes. Pick one focus for this week. Maybe it’s adding more leafy greens to your meals or spending just five minutes a day on deep breathing. These tiny tweaks can create big shifts, helping you feel better, stress less, and move closer to your goals. Ready to get started? Let’s do this!

If you’ve stuck around this long, here are a few other gems you might enjoy:

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

Sweet, Savory, Simple: Honey Garlic Chicken & Zucchini Bowls

If there’s one vegetable that’s always on our dinner table during the warm months, it’s zucchini. My absolute favorite summer squash! I love finding new ways to feature it in family meals, especially when my kids actually cheer when they see it in the skillet. Have you seen that TikTokers are even turning it into apple pie? That’s how I know this recipe is something special. Whether it’s a crazy-busy weeknight or just a craving for an easy dinner with big flavor, this dish comes to the rescue and wins over even the pickiest eaters in my house.

Table of contents

Jump to Recipe

😍 Why You’ll Love Honey Garlic Chicken & Zucchini Bowls

  • Family-Friendly: My own kids, Jules and Max, love this one.  So you know it’ll likely be a hit with your entire family.
  • Super fast and fuss-free: It comes together in about 15-20 minutes, making it perfect for busy weeknights.
  • It’s both healthy and hearty: Tender chicken, crisp tender zucchini, and a variety of veggies bring color and nutrition to every bowl.
  • It is super versatile: Use chicken breasts, boneless chicken thighs, or even ground chicken! Swap in whatever veggies you have—think green beans, red peppers, or even red onion.
  • This One-Pan Wonder: Easy cleanup with just your favorite skillet!

Outsmart Hormonal Weight Gain

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Hormone Recipe Guide

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

🗒️ Ingredients + Substitutions

You only need simple ingredients for this easy recipe (and plenty of delicious options for swaps):

  • 1 lb boneless skinless chicken thighs, cut into bite-sized pieces (try chicken breasts, ground chicken, or even white meat if you prefer)
  • 2 tbsp coconut aminos (swap with gluten-free soy sauce if needed)
  • 1 tbsp honey (go bold with hot honey sauce, or sub in maple syrup for a new flavor)
  • 2 cloves garlic, minced (I often use 4–6 cloves garlic for max flavor)
  • 1 tbsp olive oil or avocado oil
  • 2 medium zucchini, halved and sliced (or yellow summer squash for extra color)
  • 1 cup cooked brown rice, cauliflower rice, or white rice
  • Green onions and sesame seeds for topping

Optional add-ins/toppings:

  • Red pepper flakes, chipotle chili powder, or hot sauce for a spicy kick
  • Red bell pepper, green beans, or a variety of veggies you love
  • Parmesan cheese, blue cheese, chunks of avocado, or ranch dressing for a flavor twist

💡Gluten-Free? Read This!

The entire recipe is naturally gluten-free if you stick to coconut aminos. If you use soy sauce, just make sure it’s the gluten-free kind—always double check those labels! Storing leftovers in an airtight container also keeps cross-contamination at bay, so you can feel confident about your easy meal.

👩🍳 How to Make My Honey Garlic Chicken & Zucchini Bowls

1. Marinate the Chicken:  

In a small bowl, whisk together coconut aminos (or soy sauce), honey, and garlic. Add those chicken pieces and toss until coated. Let it sit for 10–15 minutes for maximum flavor. Season with black pepper, sea salt, and a pinch of onion powder or garlic powder.

2. Cook the Chicken:  

Heat up the olive oil in a large skillet over medium-high heat. Add the marinated chicken (save the extra marinade for later) and cook for 5-6 minutes, until golden brown and cooked through. I like watching the seasoned chicken develop those crispy chicken edges we all crave!

3. Add the Veggies & Sauce:  

Toss in the sliced zucchini and any leftover marinade. Cook over medium heat for about 4-5 minutes, until the zucchini is tender yet crisp and the honey garlic sauce has thickened. Feeling adventurous? A splash of sesame oil or rice vinegar adds even more flavor.

4. Build Your Bowls:  

Layer brown rice, white rice, or cauliflower rice in bowls, top with the chicken and tender zucchini, and finish with green onions and sesame seeds. Add a sprinkle of red pepper flakes, a drizzle of hot sauce, or buffalo sauce for that extra spicy kick.

📓 Best served with

These bowls are super flexible! We love serving them with roasted green beans, a fresh side salad, or on a sheet pan with extra red onion and bell peppers for an easy sheet pan dinner. Chunks of avocado, a handful of your favorite photos of recipes, or even a sprinkle of blue cheese make great add-ons. Sometimes, Jules and Max ask for ranch dressing on the side—it’s all about what makes your whole family happy!

👝 How to Store Leftovers

Leftovers never last long in my house, but when they do, just pack them in an airtight container and store in the fridge for up to 3 days. The flavors actually get better the next day as that delicious sauce soaks into the rice. To reheat, use medium heat—perfect for meal prep or a quick lunch.

🧠 Common Questions

Can I prep this ahead for meal prep?  

Absolutely! Marinate and cook the chicken ahead, then store everything (chicken, rice, and veggies) in separate airtight containers for easy meal assembly all week.

Can I turn this into a sheet pan hot honey garlic chicken?  

Yes! Try my easy sheet pan hot honey garlic chicken—just arrange everything on one side of the baking sheet for easy cleanup and big flavor.

I want to swap out the honey—what’s a good substitute?  

Maple syrup works great, or try hot honey for those who like a little heat.

How spicy is this?  

It’s mild as written, but you can easily amp up the heat with hot sauce, red pepper flakes, or chipotle chili powder for that matter-of-minutes spicy kick!

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

💪🏼 Tracking Macros? Check this out

Each bowl delivers balanced nutrition from lean protein (thanks to your choice of chicken breasts, boneless chicken thighs, or ground chicken), fiber-rich veggies, and customizable carbs. Serve with brown rice, white rice, or cauliflower rice based on your goals. The recipe card below includes daily values, so you can track your favorite easy weeknight dinner with confidence. No more guessing!

If counting macros ever feels overwhelming or you’re stuck not seeing progress, you’re not alone. My weight loss program was designed specifically for busy people who want a simple, supportive approach to reaching their goals without feeling restricted or frustrated. If you’d like more guidance, resources, or a plan that fits right into your real life, I’d love for you to explore what the program has to offer. You deserve to make this journey a little easier (and a lot more delicious)!

Garlic Dijon Chicken

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 4
Course: Main Course
Calories: 340
Ingredients Method Nutrition

Ingredients
  

  • 1.5 lbs boneless skinless chicken thighs
  • 2 tbsp Dijon mustard
  • 1 tbsp olive oil
  • 2 cloves garlic minced
  • 1 tbsp fresh lemon juice
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 red bell pepper chopped
  • 1 zucchini sliced
  • 1 cup broccoli florets
  • 2 cups cooked wild rice or brown rice

Method
 

  1. Preheat oven to 400°F. In a bowl, whisk together Dijon mustard, olive oil, garlic, lemon juice, thyme, rosemary, salt, and pepper.
  2. Place chicken in a baking dish and brush evenly with the mixture.
  3. Add chopped vegetables around the chicken, drizzle with a little olive oil, and season lightly.
  4. Bake for 25–30 minutes or until chicken reaches 165°F and vegetables are tender.
  5. Serve warm over cooked wild rice for a flavorful, anti-inflammatory meal.

Nutrition

Calories: 340kcalCarbohydrates: 24gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 109mgSodium: 586mgPotassium: 1000mgFiber: 4gSugar: 4gVitamin A: 1241IUVitamin C: 71mgCalcium: 45mgIron: 2mg

Tried this recipe?

Let us know how it was!
Articles/

Easy Lemon herb salmon cakes (26g pro + GF)

When I first started making these Lemon Herb Salmon Cakes, I was searching for something quick, healthy, and—most importantly—something my two kids, Jules and Max, would actually eat without a fuss. One hectic weeknight, we experimented with what we had on hand which was canned salmon, some fresh herbs from the garden, and almond flour. I was totally surprised when Jules actually got excited about shaping the patties while Max was in charge of squeezing the lemon (mostly onto the counter). Now, these salmon cakes aren’t just a nutritious, high-protein choice, they’re a staple in our family, always greeted with grins and lots of second helpings. If you’re looking for an easy dinner solution that brings everyone to the table, this recipe might just become a new favorite in your home too.

Table of contents

😍 Why You’ll Love Lemon Herb Salmon Cakes  

  1. Quick and Easy – This easy salmon patties recipe comes together in less than 20 minutes, perfect for busy weeknights or last-minute meal prep.  
  2. Super Nutritious – Packed with omega-3 fatty acids, fresh herbs, and wholesome ingredients, these salmon cakes are a great way to nourish your body while hitting your health goals.  
  3. Customizable – Whether you’re a fan of tartar sauce, greek yogurt, or a zesty lemon dill sauce, this recipe pairs well with a variety of toppings.  
  4. Kid-Friendly – Transforming pantry staples like canned salmon into golden brown patties is a surefire way to turn picky eaters into seafood lovers.  

Outsmart Hormonal Weight Gain

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Hormone Recipe Guide

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

🗒️ Ingredients + Substitutions  

Here’s what you need to make these tender, flaky Lemon Herb Salmon Cakes. Don’t have everything? No problem—substitutions are simple!  

  • Canned Salmon (14 oz): The hero of this salmon cake recipe. Opt for wild-caught if you can for better flavor and quality. Fresh salmon cakes can be made with chopped salmon if you prefer.  
  • Egg (1, large): Acts as the binder for the patty mixture.  
  • Almond Flour (¼ cup): Keeps the cakes gluten-free, but oat flour or panko bread crumbs work well too.  
  • Dijon Mustard (1 tbsp): A major flavor booster. Try a teaspoon of Worcestershire sauce for a bolder twist.  
  • Fresh Lemon Juice (1 tbsp) + Lemon Zest (1 tsp): Adds a refreshing touch to balance the richness of the salmon mixture.  
  • Parsley (2 tbsp, chopped): Fresh parsley shines here, but dried works in a pinch. Swap with fresh dill for a unique variation.  
  • Garlic Powder (¼ tsp): Adds subtle depth. For garlic lovers, minced garlic is an excellent upgrade.  
  • Sea Salt + Black Pepper, to taste: Don’t skimp here—seasoning is key!  

If you love experimenting with bold flavors, try adding a dash of Old Bay seasoning, a sprinkle of celery seed, or chopped red pepper for good measure.  

💡 Gluten-Free? Read This!  

Good news—this recipe is naturally gluten-free thanks to almond flour. If almond flour isn’t handy, look for certified gluten-free oat flour or use panko bread crumbs if serving guests without dietary restrictions.  

For even more control, consider making these salmon cakes in the air fryer on parchment paper. Many air fryer models make it easier to crisp these patties without needing breadcrumbs.  

👩🍳 How to Make My Lemon Herb Salmon Cakes  

Creating these easy salmon cakes is surprisingly simple. Just follow these steps for perfect patties every time!  

Instructions  

  1. Mix the Ingredients: Start by combining the canned salmon (flaked), egg, almond flour, Dijon mustard, lemon juice, lemon zest, parsley, garlic powder, and seasonings in a large mixing bowl.  
  2. Form the Patties: Using your hands, form the salmon mixture into 4-5 1-inch-thick patties. If the patty mixture feels too wet, chill it briefly or add an extra tablespoon of almond flour.  
  3. Cook the Patties: Heat olive oil in a large nonstick skillet over medium heat. Cook the patties for 3–4 minutes per side, or until golden brown and crisp on the edges. Flip carefully using a spatula to keep the patties intact.  
  4. Optional Garnishes: Serve immediately, topping with tartar sauce, sour cream, or a dollop of greek yogurt for a creamy finish.  

Pro tip: For batch cooking or longer storage, arrange patties on a foil-lined baking sheet, freeze them in a single layer, then transfer to a freezer bag. Reheat gently in the air fryer or large skillet for best results.  

📓 Best Served With  

These versatile salmon cakes are the perfect centerpiece for several healthy, satisfying meals. Here are a few serving ideas to elevate your experience.  

  • On a Salad: Serve these patties warm or chilled on top of a crisp green salad with lemon dill sauce.  
  • With Favorite Vegetables: Pair with roasted veggies, like red bell pepper or asparagus, for a colorful, well-rounded plate.  
  • Low-Carb Options: Opt for cauliflower rice, a refreshing cucumber salad, or serve as a salmon burger with lettuce wraps instead of buns.  
  • Traditional Sides: Enjoy with coleslaw or mashed potatoes for an approach similar to crab cakes.  

👝 How to Store Leftovers  

Planning for leftovers? Here’s how to keep your salmon cakes fresh and flavorful.  

  1. Refrigerate in an airtight container for up to three days. For extra freshness, place a sheet of parchment paper between patties to avoid sticking.  
  2. Freeze: Allow patties to cool completely, then arrange them on a prepared baking sheet and freeze in a single layer. Once frozen, transfer them to a freezer bag for up to two months.  
  3. Reheat: Place leftover salmon patties on a parchment-lined baking sheet or large skillet. Heat at 350°F for about 10 minutes or until warmed through.  

🧠 Common Questions  

1. Can I make these with fresh salmon instead of canned?  

Absolutely! Cook and flake fresh salmon filet or raw salmon beforehand for a fresher take on the original recipe.  If you’re partial to fresh salmon, check out my suggestions for eating salmon cold.

2. Can I bake these instead of frying?  

Yes! Bake in a preheated oven at 400°F on a prepared baking sheet for 12-15 minutes or until golden brown, flipping halfway through.  

3. Are these salmon cakes keto-friendly?  

Yes—swap almond flour for another low-carb option like crushed pork rinds if needed.  

Other recipes you may like

Shrimp + Mango Lettuce Wraps
Check out this recipe
Garlic Butter Shrimp with Zucchini Noodles
Low carb + high protein
Check out this recipe
Chicken + Shrimp Stir Fry
Check out this recipe

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

💪🏼 Tracking Macros? Check This Out  

Each patty in this easy salmon cakes recipe is packed with protein, healthy fats, and minimal carbs, making it ideal for those following the FASTer Way or other macro-based nutrition plans.  

  • Serving Size: 1 patty  
  • Macros: Approx. 140 calories, 4g carbs, 7g fat, 14g protein per patty  
  • Pro Tip: Pair with avocado, veggies, or add tartar sauce for extra flavor without derailing your daily values. If logging macros, use an immersion blender to test additional ingredients like mayonnaise or alternative binders for an even better fit next time.  

Make this your go-to salmon cake recipe! It’s an easy dinner that’s both crowd-pleasing and packed with health benefits. Try it tonight and explore more with your favorite vegetables or refreshing touch like hot sauce for an added kick!

Lemon Herb Salmon Cakes

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 8 minutes
Servings: 4
Course: Main Course
Calories: 197
Ingredients Method Nutrition

Ingredients
  

  • 1  14 oz can wild-caught salmon, drained and flaked
  • 1 egg
  • ¼ cup almond flour
  • 1 tbsp Dijon mustard
  • 1 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 2 tbsp chopped fresh parsley
  • ¼ tsp garlic powder
  • Sea salt + black pepper to taste
  • 1 tbsp olive or avocado oil for cooking

Method
 

  1. In a medium bowl, mix together all ingredients (except oil) until well combined.
  2. Form into 4–5 small patties. Heat oil in a nonstick skillet over medium heat.
  3. Cook patties for 3–4 minutes per side, until golden and heated through.
  4. Serve with a side salad, roasted veggies, or cauliflower rice.
  5. Optional: Top with a dollop of dairy-free tzatziki or avocado.

Nutrition

Calories: 197kcalCarbohydrates: 2gProtein: 26gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 123mgSodium: 436mgPotassium: 369mgFiber: 1gSugar: 0.5gVitamin A: 296IUVitamin C: 5mgCalcium: 308mgIron: 1mg

Tried this recipe?

Let us know how it was!
Protein/

Korean-Inspired Ground Beef Bowls  

The other night, after a long day of work, I was craving something delicious but didn’t really have any time or energy to spend in the kitchen. That’s when this Korean-inspired ground beef bowl recipe came in. It’s incredibly satisfying, quick to make, and packed with bold flavors.

Great for busy weeknights, meal prep, or even a quick lunch, this ground beef dish hits all the marks. Whether you’re a longtime fan of Asian flavors or just starting to explore its amazing ingredients, you’ll love how it effortlessly blends savory, sweet, and tangy tastes. Plus, it’s endlessly customizable.  It actually works for my whole family as an easy dinner.

Table of contents

Jump to Recipe

😍 Why You’ll Love Korean Beef Bowls

  • Ready in under 30 minutes, with minimal prep
  • Bursting with that classic Korean BBQ flavor
  • Adaptable for different dietary preferences or picky eaters
  • Amazing for meal prep or next-day lunches
  • Always a crowd-pleaser with both kids and adults

🗒️ Ingredients + Substitutions

Here’s everything you’ll need, plus easy swaps to fit your needs:

Lean Ground Beef (90/10 or leaner): Prefer poultry or plant-based? Ground turkey or a vegan alternative work too.

Jasmine Rice or White Rice: Try brown rice or cauliflower rice for a lighter alternative.

Garlic + Fresh Ginger: Thinking about shortcuts? Ginger paste or pre-minced garlic work in a pinch.

Coconut Aminos: The go-to for gluten-free soy sauce lovers, though traditional or low-sodium soy sauce fits just fine.

Rice Vinegar: Apple cider vinegar is a good backup if you don’t have rice vinegar on hand.

Toasted Sesame Oil: Adds warmth and nutty depth.

Honey: Swap for brown sugar or maple syrup as needed.

Red Pepper Flakes: Optional, for a touch of heat—customize to your spice-loving heart’s content!

Vegetables: Add color and crunch with shredded carrots, baby spinach, bell peppers, mushrooms, or a handful of greens.

Toppings: Top it your way—green onions, sesame seeds, spicy mayo, pickled onions, or cucumber salad are great options.

If you’re looking for ways to use these Asian pantry ingredients, try this egg roll in a bowl recipe. Or this easy fried rice for one is a good one too.

Tip: Whip up a big batch of sauce ahead of time for lightning-fast dinners all week.

💡 Gluten-Free? Read This!

You’re absolutely in the clear with a couple easy tweaks. Use coconut aminos or a certified gluten-free soy sauce. Double-check bottled condiments as well, but otherwise this recipe is naturally friendly for gluten-free eaters.

👩🍳 How to Make My Korean Beef Bowls

  1. Cook the Beef:  Heat sesame oil in a skillet over medium-high heat. Sauté garlic and ginger until fragrant. Add ground beef, break it up, and brown until fully cooked—drain extra fat if needed.
  2. Sauce It Up:  Lower the heat and stir in coconut aminos, honey, rice vinegar, and red pepper flakes. Simmer for a few minutes until the sauce thickens and glazes the beef.
  3. Prep Your Veggies + Rice:  While the beef cooks, steam or sauté your veggies, or keep them raw for crunch. Cook your rice (or use quick microwave packets for ultimate speed!).
  4. Assemble:  Add rice to your bowls, pile on the beef, arrange veggies, and sprinkle on your favorite toppings. A fried egg or a drizzle of spicy mayo turns it into a restaurant-worthy meal.

Elevate your bowl: Gochujang (Korean chili paste), sriracha or your favorite spicy sauce add the perfect finish.

📓 Best served with

Enhance your bowl with:

  • Crunchy cucumbers or a Korean cucumber salad (It’s a great time to try that viral spicy cucumber salad thats been all over tik tok)
  • Pickled onions or kimchi for tang
  • Lettuce wraps for a low-carb touch
  • A side of roasted veggies or steamed edamame
  • Creamy spicy mayo or kewpie mayo for richness

👝 How to Store Leftovers

Place leftovers in an airtight container and refrigerate for up to 4 days. For best results, store rice, beef, and veggies separately, which is my seceret to keep  everything fresh! When reheating, add a splash of water to keep the beef juicy.

Want to freeze? The beef mixture freezes perfectly for up to 3 months. Make fresh rice and veggies when you’re ready to enjoy.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

🧠 Common Questions

Which rice is best?  

Short-grain jasmine or sticky rice truly soak up that flavor-packed sauce, but brown rice and cauliflower rice are tasty substitutions.

Is it really gluten-free?  

It can be! Use coconut aminos or gluten-free soy sauce, and check your toppings for hidden gluten.

Can I make it vegetarian?  

Definitely—choose your favorite plant-based ground protein, and pile in extra veggies.

What toppings should I try?  

Green onions, sesame seeds, sriracha or spicy mayo, pickled onions, crunchy bell peppers, or even a squeeze of lime.

How should I re-heat this? 

I suggest using a small pan on the stove top.  Add your leftovers with a little water and heat over medium high heat and cover for just about a minute.  Then stir with a wooden spoon until everything is heated through.  

Outsmart Hormonal Weight Gain

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Hormone Recipe Guide

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

💪🏼 Tracking Macros? Check this out

These bowls are naturally protein-packed and easy to customize for your nutrition goals. Swap in cauliflower rice for a lighter carb option, add more veggies for fiber, or toss a fried egg on top for bonus protein. Want help planning balanced meals or getting more nutrition tips? Check out the FASTer Way coaching program for macro-friendly recipes, easy meal plans, and expert support. There is even an option to get a completely customized mealplan when you sign up.  I’m so excited about that feature.  

Healthy eating and bold flavors really can go hand in hand. Especially with weeknight-friendly recipes like these Korean Beef Bowls.

Korean Inspired Beef Bowl

Full flavor, perfect for meal prep
Print Recipe Pin Recipe
Servings: 4
Course: Main Course
Calories: 377
Ingredients Method Nutrition

Ingredients
  

  • 1 lb lean ground beef 90/10 or leaner
  • 2 cups cooked jasmine rice or white rice
  • 2 cups shredded carrots
  • 2 cups baby spinach
  • 2 tsp sesame oil
  • 2 cloves garlic minced
  • 1 tbsp grated fresh ginger or ½ tsp ground
  • 3 tbsp low-sodium soy sauce
  • 1 tbsp honey
  • 1 tbsp rice vinegar
  • Pinch red pepper flakes optional
  • Green onions + sesame seeds for garnish

Method
 

  1. Heat the sesame oil in a large skillet over medium heat.
  2. Add the garlic and ginger and sauté for 1 minute until fragrant.
  3. Add the ground beef and cook until browned, breaking it up with a spoon as it cooks. Drain excess fat if needed.
  4. Stir in the coconut aminos, honey, rice vinegar, and red pepper flakes.
  5. Let the mixture simmer for 2–3 minutes until slightly thickened.
  6. While the beef finishes, steam or sauté the carrots and spinach, or leave raw for added texture.
  7. To assemble, divide the rice into bowls, top with ground beef and veggies, then garnish with green onions and sesame seeds.

Nutrition

Calories: 377kcalCarbohydrates: 35gProtein: 27gFat: 14gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 74mgSodium: 564mgPotassium: 738mgFiber: 3gSugar: 8gVitamin A: 12099IUVitamin C: 9mgCalcium: 65mgIron: 4mg

Tried this recipe?

Let us know how it was!
Articles/

Shrimp and Mango Lettuce Wraps (27g pro + 5g fiber)

Shrimp + Mango Lettuce Wraps

Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 5 minutes
Servings: 2
Course: Main Course
Calories: 301
Ingredients Method Nutrition

Ingredients
  

  • 8 oz cooked shrimp peeled and deveined
  • 1/2 cup diced mango
  • 1/4 cup diced red bell pepper
  • 1/4 cup shredded carrots
  • 2 tbsp chopped cilantro
  • Juice of 1 lime
  • 1 tsp low-sodium soy sauce
  • 6 large butter lettuce leaves
  • 1/2 avocado optional, if you have macros!

Method
 

  1. In a medium bowl, combine the cooked shrimp, diced mango, bell pepper, carrots, and cilantro.
  2. Squeeze fresh lime juice over the mixture and drizzle with soy sauces, tossing gently to coat everything evenly.
  3. Lay out the lettuce leaves and spoon the shrimp mixture into each one. Top with a slice or two of avocado and serve immediately as fresh, handheld wraps.

Nutrition

Calories: 301kcalCarbohydrates: 47gProtein: 27gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gTrans Fat: 0.01gCholesterol: 183mgSodium: 239mgPotassium: 508mgFiber: 5gSugar: 33gVitamin A: 10999IUVitamin C: 36mgCalcium: 127mgIron: 4mg

Tried this recipe?

Let us know how it was!

If you’re experiencing the same heat we are in North Carolina, I know that cooking is the last thing you want to do. But, I bet you’re still craving something fresh and downright delicious. Here’s what you do, go to Publix and ask them to steam it for you. Then get it on ice and make these Shrimp & Mango Lettuce Wraps. 

This combination of juicy shrimp and sweet mango comes together quickly whether you’re looking for a light lunch or a crowd-pleasing appetizer for family get-togethers, this recipe has you covered. 

Jump to Recipe

Table of contents

Jump to Recipe

Break Through

This guide walks you through how unknowingly, hormones may be in the way of your fat loss goals.

Get Answers

Nourish Hormones

If you’re ready to eat to support your hormones, this guide is for you!

Get the Guide

Workout with Me

Try one of the custom workouts that my clients and I do daily! Just 30 minutes for results.

Workout with Me

😍 Why You’ll Love Shrimp & Mango Lettuce Wraps  

  • Burst of Flavor: The combination of fresh mango, lime juice, and chili powder compliments the shrimp’s natural sweetness with a tangy, slightly spicy kick.  
  • Healthy and Light: Made with crisp lettuce leaves as the base, these wraps are naturally gluten-free and loaded with whole food ingredients.  
  • Versatile Meal: Perfect as a quick lunch, a party appetizer, or even a guilt-free dinner for the family.  
  • Kid-Friendly: The tropical mango salsa brings a touch of sweetness. You can absolutely omit the pepper to get the kids on board.  

This recipe checks all the boxes for a lean, low carb, flavorful, and family-friendly dish.  

Jump to Recipe

🗒️ Ingredients + Substitutions  

For the Shrimp  

Shrimp: Fresh or frozen shrimp works great. Pat shrimp dry with a paper towel before cooking for the best texture. Substitute chicken or tofu for a meat-free option. Personally, I love going to Publix to have them steam the exact amount of shrimp I need for dinner.  It’s a complimentary service.  

Olive Oil: A few tablespoons to cook the shrimp and keep them juicy. Avocado oil works well too.

Soy Sauce: Adds a savory umami flavor. For a gluten-free alternative, use tamari. Garlic Powder: Enhances the shrimp’s savory profile. Minced fresh garlic can be used if preferred.  

Chili Powder & Chili Flakes: For a spicy shrimp kick! Adjust based on your heat tolerance.  

For the Mango Salsa  

Fresh Mango: The star ingredient! Ripe mango offers natural sweetness and a gorgeous pop of color. If you’ve never cut a mango, check out this tutorial. 

Red Onion: Its subtle sharpness balances the sweetness of the mango. Shallots can be a milder substitute.  

Green Onions: Add freshness and a mild bite.  

Lime Juice: Brightens the salsa by adding zesty acidity. Lemon juice also works in a pinch.  

Pinch of Salt: Brings all the flavors together.

Avocado: Optional, but adds creaminess.

For the Wraps  

Crisp Lettuce Leaves: Look for butter lettuce or romaine lettuce for a nice crunch. Use cabbage leaves for a sturdier base.  

Sour Cream (Optional): For a creamy topping. Substitute with Greek yogurt for a tangier flavor.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

💡 Gluten-Free? Read This!  

This recipe is naturally gluten-free when you use tamari instead of soy sauce. Double-check store-bought sauces and spices to ensure they’re certified gluten-free. By swapping a few items, you can prepare Shrimp & Mango Lettuce Wraps at home without any dietary concerns!  

👩🍳 How to Make My Shrimp & Mango Lettuce Wraps  

Step 1: Prep the Shrimp  

  1. Start by patting the shrimp dry using a paper towel; this helps achieve that perfect sear.  
  2. Combine shrimp, chili powder, garlic powder, soy sauce, and a pinch of salt in a medium bowl. Toss until evenly coated.  

Step 2: Cook the Shrimp  

  1. Heat olive oil in a hot skillet over medium-high heat.  
  2. Add the shrimp in a single layer and cook for 2-3 minutes per side until they turn a vibrant pink and achieve a slight char. Set aside.  

Step 3: Make the Mango Salsa  

  1. Dice fresh mango and red onion, and chop green onions finely.  
  2. Combine mango, onion, lime juice, and a pinch of salt in a small bowl. Add optional avocado for a creamy twist!  

Step 4: Assemble the Wraps  

  1. Lay out crisp lettuce leaves on a serving plate.  
  2. Place a spoonful of mango salsa in each leaf, top with 2-3 shrimp, and finish with a drizzle of sour cream or a squeeze of lime wedge.  

📓 Best Served With  

Pair these Shrimp & Mango Lettuce Wraps with a bowl of fresh salsa and some crunchy tortilla chips for a fun, family-style meal. They also shine when served alongside grilled veggies or a refreshing cucumber salad.  

👝 How to Store Leftovers  

Leftovers are easy to store and reassemble later! Keep the cooked shrimp in an airtight container in the refrigerator for up to 3 days. The mango salsa can be stored separately using plastic wrap to cover the bowl or another airtight container. When ready to eat, simply layer the ingredients in fresh lettuce leaves for a quick meal.  

🧠 Common Questions  

Can I make this ahead of time?  

Yes! Cook the shrimp and prepare the salsa ahead. Store separately until you’re ready to serve for ultimate freshness.  

What lettuce works best?  

Butter lettuce or romaine lettuce are recommended for their sturdiness and crunch.  

How do I adjust the spice level?  

Reduce the chili powder and chili flakes for a milder flavor, or add extra for those who enjoy medium heat or hotter dishes!  

💪🏼 Tracking Macros? Check This Out  

For those mindful of macros:

  • Protein: Shrimp is an excellent source of lean protein to keep you full.  
  • Carbs: The fresh mango and salsa provide healthy carbohydrates.  
  • Fats: Add avocado or top with a dollop of sour cream for healthy fats.  

This recipe ensures a balanced combination of macronutrients to fuel your day. ANd if you’re a wrap lover, this chicken wrap should be next on your list.  

Your next light lunch or flavorful snack awaits! Try these Shrimp & Mango Lettuce Wraps, and watch how your family falls in love with the vibrant flavors and delightful crunch. It’s proof that eating healthy can be both delicious and satisfying!  

Articles/

Thai Inspired chicken and rice bowl (25g protein)

Let’s be real—between school drop-offs, sports practices, and trying to eat something other than your kids’ leftovers, dinner can feel like just one more thing on your never-ending to-do list. That’s exactly why I love this recipe. Packed with rich flavors, simple ingredients, and plenty of nutritional benefits, this Thai-inspired chicken and rice bowl checks all the boxes. It’s quick, family-friendly, and perfect whether you’re a FASTer Way client looking for a low-carb win or a busy mom just trying to get something healthy on the table without a ton of fuss.

I come back to this one again and again because it’s so easy to make your own. Need more protein to hit your macros? Pile on some extra chicken breasts or thighs—or try tofu for a plant-based twist. Want to keep it low-carb? Swap the jasmine rice for cauliflower rice or even rice noodles for a change-up. However you spin it, this dish will keep you nourished, satisfied, and feeling like you’ve got at least one meal totally handled.

Table of contents

Jump to Recipe

😍 Why You’ll Love This Thai Chicken Bowl Recipe  

Here’s why this bowl will be on repeat in your kitchen (trust me, it’s a keeper):

Fits your goals—whatever the day: Whether you’re having a regular macro day or keeping things low-carb, this recipe flexes with you. Swap in jasmine rice, cauliflower rice, or even rice noodles depending on what your body needs.

Meal prep made easy: This one comes together fast, holds up beautifully in the fridge, and tastes just as good the next day. Perfect for busy weeks when you need something reliable and nourishing on hand.

Big, bold flavor: With coconut aminos, fresh ginger, and sautéed red bell peppers, this bowl brings serious flavor—like takeout vibes without the mystery ingredients.

Protein-packed: With 25 grams of protein per serving, it’s ideal for staying full, supporting muscle tone, and fueling your busy day.

Family-approved: My favorite part? Even picky eaters love it. The Thai-inspired flavors are mild enough for kids but satisfying enough for adults. Win-win.

Jump to Recipe

🗒️ Ingredients + Substitutions  

Here’s what you’ll need:

  • 1 lb ground chicken (or use ground turkey if you prefer).  I analyzed this one using 93% lean poultry.
  • Avocado oil for cooking.  
  • Garlic, minced, and fresh ginger, grated, for that extra flavor.  I usually use the Dorot frozen garlic to keep it extra simple.  
  • Red bell pepper and shredded carrots for fresh vegetables that are colorful and nutritious.  
  • 2 cups cooked jasmine rice (use cauliflower rice, brown rice, or even your rice cooker for variations).  
  • Coconut aminos for a soy-free, gluten-free alternative (swap with tamari or soy sauce if preferred).  
  • Lime juice, bringing zesty freshness to the dish.  
  • Almond butter for a creamy touch (can sub with peanut butter for added richness).  
  • Optional heat from sriracha or chili garlic sauce.  
  • Garnishes like green onions, cilantro, and sesame seeds to tie it all together beautifully.

Ingredient tips:

  • Can’t find coconut aminos? Head to Trader Joe’s or your local grocery store.
  • Add thai peanut sauce or a sprinkle of red pepper flakes for extra spice!
  • Swap white rice for brown rice or even coconut rice for a fun twist.

On The GO

Chilled iced coffee in a Starbucks cup on a wooden table creating a refreshing vibe.

I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.

Get the guide

Jumpstart Fat Loss

A woman pinches her tricep skin to evaluate body fat in a fitness context.

If your new year’s resolution isn’t delivering results, this fat loss guide is for you. Start feeling the difference right away 🙂

Download the Guide

Intermittent Fasting Quiz

A woman holding a pitcher of water and a glass in a sunny outdoor setting.

Research suggests intermittent fasting can be an effective way to maintain and achieve a healthy weight. But is it right for you?

Take the Quiz

💡 Gluten-Free? Read This!

This dish is naturally gluten-free when you use coconut aminos instead of soy sauce and check your almond butter for any sneaky additives. It’s a great option for anyone looking for a cleaner, allergy-friendly meal.

👩‍🍳 How to Make My Thai-Inspired Chicken and Rice Bowl  

Easy to make and ready in no time, here’s how to whip up this dish:

  1. Heat avocado oil in a large skillet over medium heat.  
  2. Add the ground chicken, season it with sea salt, and cook until it’s beautifully golden brown and fully cooked (check the internal temperature for 165°F).  
  3. Toss in the garlic, ginger, red bell peppers, and shredded carrots. Sauté the veggies until they soften and absorb those delicious flavors.  
  4. Whisk together the sauce in a large bowl using coconut aminos, lime squeezes, almond butter, and optional sriracha for heat.  
  5. Pour the sauce into the skillet and stir everything together, letting it simmer for 2–3 minutes for that layer of rich, marinated goodness.  
  6. Serve over your choice of rice or noodles, garnishing with green onions, cilantro, and sesame seeds.  

📓 Best Served With  

Pair this flavorful thai chicken recipe with:

  • A side of napa cabbage drizzled with thai peanut sauce.  
  • Light, zesty salads topped with fresh basil or thai basil.  
  • A refreshing glass of lime juice infused sparkling water.  

👝 How to Store Leftovers  

This dish is perfect for meal prep! Follow these tips to keep it tasting amazing:

  • Store in an airtight container in the fridge for up to 4 days.  
  • For maximum freshness, keep the rice and chicken mixture separate.  
  • To reheat, pop it in the microwave or a skillet over medium-low heat until warmed through.

Pro Tip: Create a double batch this first time so you can enjoy it throughout the entire week!

🧠 Common Questions  

Q1. Can I make this with chicken thighs?  

Yes! Swap in diced chicken thighs or even sliced chicken breasts for that juicy chicken texture!  

Q2. Can I use a different protein?  

Absolutely. Try ground beef for a heartier dish or tofu for a vegetarian twist.  

Q3. Is there an Instant Pot option?  

Yes! Cook the chicken and veggies on high pressure for 5 minutes, followed by a quick release. Mix the sauce and stir everything together for those rich, thai flavors.

Join my new 21 DAY reset!

Tired of endless diets and no results? This reset is for you if you want to gain energy, cut the cravings, build strength, decrease bloat and feel amazing going into the holiday season!

Start Today

💪🏼 Tracking Macros? Check This Out  

Here’s why this recipe is a great recipe for your macros:

  • Calories: 382kcal  
  • Carbs: 33g  
  • Protein: 25g  
  • Fat: 17g  

Spicy Thai-Inspired Chicken Rice Bowls

Print Recipe Pin Recipe
Servings: 4
Calories: 382
Ingredients Method Nutrition

Ingredients
  

  • 1 lb extra lean ground chicken or extra lean ground turkey
  • 1 tbsp avocado oil
  • 3 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • ½ red bell pepper thinly sliced
  • 1 cup shredded carrots
  • 2 cups cooked jasmine rice or cauliflower rice for low-carb
  • ¼ cup coconut aminos or gluten-free tamari
  • 1 tbsp lime juice
  • 1 tbsp almond butter
  • 1 tsp sriracha optional
  • ¼ tsp sea salt
  • ½ cup chopped green onions
  • ¼ cup chopped cilantro optional
  • 1 tbsp sesame seeds optional

Method
 

  1. Heat avocado oil in a large skillet over medium heat. Add ground chicken, season with sea salt, and cook until browned, breaking it up with a spoon—about 6–7 minutes.
  2. Add garlic, ginger, red bell pepper, and shredded carrots. Sauté for another 3–4 minutes until veggies soften.
  3. In a small bowl, whisk together coconut aminos, lime juice, almond butter, and sriracha.
  4. Pour sauce into the skillet and stir to coat everything well. Let simmer for 2–3 minutes.
  5. Serve over cooked rice.
  6. Top with green onions, cilantro, and sesame seeds if desired.

Nutrition

Calories: 382kcalCarbohydrates: 33gProtein: 25gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 84mgSodium: 616mgPotassium: 504mgFiber: 3gSugar: 3gVitamin A: 6090IUVitamin C: 26mgCalcium: 91mgIron: 2mg

Tried this recipe?

Let us know how it was!