Author: Melanie

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Healthy holiday brussels sprouts with cranberries

Need an addictive side dish this holiday season? This Brussels sprouts recipe uses a combo of simple ingredients to turn this mini cabbage into your favorite vegetable. Just try it, trust me! You will be so happy you have this recipe in your back pocket.  

Table of contents

😍 Why You’ll Love Perfect Roasted Brussels Sprouts

If you’re looking for a simple yet delicious way to elevate your veggie game, this recipe is a must-try! With crispy edges, a golden-brown caramelized outside, and a tender inside, these little bites of goodness will become a family favorite. Tossed in olive oil, seasoned and roasted to crispy perfection, they’re a perfect side dish for any meal. Ready in under 30 minutes, they’re as easy to make as they are addictive!

🗒️ Ingredients

  • Brussels sprouts, trimmed and halved – I will make these any time of year, but if you can find them still on the stalk, grab them!  
  • olive oil – no need for extra virgin olive oil since we’re going to cook it.  Save your EVOO for drizzling.
  • sea salt
  • black pepper
  • dried cranberries – pomegranate seeds can be used too.  To limit added sugars look for unsweetened dried cranberries.   
  • pecans – use walnuts or even pine nuts if that is what you have on hand.  
  • balsamic glaze (optional) – use your homemade balsamic reduction if you’ve got it!

👩‍🍳 How to Make My Perfect Roasted Brussels Sprouts

Step 1: Prep Your Sprouts

Start by grabbing some fresh Brussels sprouts from your grocery store or farmer’s market. Trim the ends and halve the larger sprouts to ensure even cooking. Rinse them under cold water and pat dry with a paper towel.

Step 2: Season the Sprouts

In a large bowl, toss the halved Brussels sprouts with olive oil, sea salt, and freshly ground black pepper. This simple combination enhances the natural sweetness of the Brussels sprouts and reduces their bitter taste.

Step 3: Roast for Perfection

Preheat the oven to the ideal oven temperature of 400°F (200°C). Line a half sheet pan or large baking sheet with parchment paper for easy cleanup. Spread the Brussels sprouts in a single layer, cut sides down, to promote even cooking and achieve that perfect balance of crispiness and tenderness. Roast for 20-25 minutes of cook time, flipping halfway through. The goal is to achieve a golden brown finish.

Step 4: Add Flavors

While the Brussels sprouts are still warm, sprinkle dried cranberries and chopped pecans over the top. The cranberries add a touch of natural sweetness, while the pecans contribute a delightful crunch.

Step 5: The Finishing Touch

Drizzle with tangy balsamic glaze for an extra layer of flavor. If you prefer a more savory taste, consider adding crispy bacon bits or a sprinkle of parmesan cheese for a next-level dish.

Step 6: Serve and Enjoy!

Transfer your roasted Brussels sprouts to a serving platter or bowl. This flavorful side dish pairs well with roast meat, green beans, or your favorite main courses. It’s the perfect recipe to bring to a holiday party or Christmas dinner.

💡 Gluten-Free? Read This!

If you’re following a gluten-free diet, know that brussels sprouts and all other green vegetables are naturally gluten free! And this recipe contains naturally gluten-free ingredients. Just ensure your balsamic glaze and any additional toppings like bacon bits or parmesan cheese are labeled gluten-free to maintain the integrity of the dish.

📓 Best Served With

Perfect Roasted Brussels Sprouts pair marvelously with roast lamb, turkey or chicken. Serve with roasted carrots for a classic meal. The will complement any holiday spread, especially if you serve with my baked kale salad.

For dessert you may like these festive cranberry bars 🙂

👝 How to Store Leftovers

If you have leftovers, store them in an airtight container in the fridge. They can be reheated easily on the stove top or air fryer for a quick weeknight dinner side.

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🔍 Nutrition Benefits

High in Fiber: Brussels sprouts provide 4g of fiber per cup, aiding digestion and promoting satiety.

Rich in Vitamins: They are an excellent source of vitamin C (120% DV) and vitamin K (200% DV), supporting immune and bone health.

Good Protein Source: With 3g of protein per cup, Brussels sprouts contribute to muscle repair and should be a go to for plant forward eaters.

Packed with Antioxidants: Contain glucosinolates and flavonoids that fight inflammation and may reduce cancer risk.

Mineral-Rich: Provide essential minerals like folate, potassium, manganese, and iron for optimal body function.

Low in Carbs: With only 8g of carbs per cup, they’re ideal for low-carb diets and blood sugar control.

🧠 Common Questions

1. Can I make these ahead of time?

Yes, you can prep the ingredients in advance and roast when needed. Perfect for Thanksgiving dinner?

2. What if I don’t have balsamic glaze?

No problem! Mix a bit of maple syrup or a little honey with a splash of lemon juice or apple cider vinegar for a tangy finish.

3. How can I add more sweetness?

Top with pomegranate seeds for color and pop of flavor.

Roasted Brussels Sprouts

Print Recipe Pin Recipe
Course Side Dish
Servings 4
Calories 152 kcal

Ingredients
  

  • 1 lb Brussels sprouts trimmed and halved
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 cup dried cranberries
  • 1/4 cup pecans roughly chopped
  • 1 tbsp balsamic glaze optional

Instructions
 

  • Preheat the oven to 400°F and line a baking sheet with parchment paper.
  • In a large mixing bowl, toss the halved Brussels sprouts with olive oil, salt, and black pepper until they’re well-coated.
  • Spread the Brussels sprouts in an even layer on the baking sheet and roast for 20-25 minutes, flipping halfway through, until they’re golden brown and crispy.
  • Remove from the oven, and while they’re still warm, sprinkle cranberries and pecans over the top.
  • Drizzle with balsamic glaze if desired, toss gently, and serve warm.

Nutrition

Calories: 152kcalCarbohydrates: 19gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 320mgPotassium: 472mgFiber: 5gSugar: 9gVitamin A: 859IUVitamin C: 96mgCalcium: 53mgIron: 2mg
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​

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Easy Mini pepper appetizer

When I need to throw together a quick appetizer that will be a hit at almost any gathering – this is it. These Mini Sweet Pepper Appetizers have limited ingredients and don’t need too much prep time.  Plus they are low-carb, gluten free and the perfect vessel for creamy goat cheese.  This is a recipe that you want to have in your back pocket.  

Table of contents

Jump to Recipe

😍 Why You’ll Love these Mini Sweet Pepper Appetizers

They’re the perfect appetizer for any occasion, be it a super bowl party, baby shower, or your next game day gathering. The combination of creamy cheese filling, healthy sweet peppers, and fresh herbs creates a tasty appetizer that’s both satisfying and nutritious. Plus, they’re packed with vitamin C and other nutrients, making them a healthy snack option.

🗒️ Ingredients

  • mini bell peppers – you can make this work with regular sized bell peppers too. You’ll just need to cut the peppers smaller.  
  • goat cheese – in this recipe we’re using goat cheese instead of cold cream cheese.  
  • Greek yogurt – I use plain fat free or 5% Fage depending what I have on hand.  Just note the macros will change if you choose to use a fuller fat version.  
  • 2 tbsp fresh chives, finely chopped
  • 2 tbsp fresh parsley, finely chopped
  • garlic – fresh garlic adds a zing of flavor.  You could use 1/2 tsp garlic powder in a pinch.
  • lemon zest
  • Salt and black pepper to taste
  • Optional:  drizzle of sweet honey or hot honey on top!  Chopped green onions or fresh thyme would also be nice.  
Jump to Recipe

💡 Gluten-Free? Read This!

This recipe is naturally gluten-free, which makes it a great choice for those with dietary restrictions. Just ensure all ingredients, especially seasonings, are certified gluten-free if needed.

👩‍🍳 How to Make My Mini Sweet Pepper Appetizers

  1. Prepare Ingredients: Preheat your oven to 400°F. Using a mixing bowl, combine the goat cheese, Greek yogurt, chives, parsley, garlic, lemon zest, salt, and pepper. Stir until you achieve a smooth mixture.
  2. Stuff the Peppers: Carefully spoon or pipe the creamy cheese mixture into each raw mini pepper half. Use a baking sheet lined with parchment paper to hold the pepper halves.
  3. Bake: Place the baking sheet in the oven and bake for 10-12 minutes, or until the mini bell peppers are tender and the cheesy goodness on top turns slightly golden.
  4. Finishing Touch: If desired, drizzle a little olive oil or honey over the top of the stuffed peppers before serving.  Top with a little bit of hot sauce for a spicier take!

📓 Best Served With

These flavorful appetizers pair well with a variety of dips and main dishes. Consider serving them alongside jalapeño poppers for a spicy food option or with a selection of healthy snacks like a hummus board with whole grain pita and sliced veggies for crunch.  

👝 How to Store Leftovers

To store leftover mini sweet peppers, use an airtight container and refrigerate them for up to 3 days. For best results, allow the peppers to cool completely before wrapping them in plastic wrap. They can also be reheated in the oven to maintain their melted cheese texture.

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🧠 Common Questions

  • Can I use different kinds of cheese? Absolutely! Feel free to experiment with cream cheese or Bourson.  These will offer great flavor but macros will increase! 
  • Can they be made in advance? Yes, you can prepare the cheese mixture and stuff the peppers a few hours ahead. Store them wrapped in plastic wrap in the fridge and bake just before serving.
  • Are there variations to try? You can add taco meat or ground beef to the cream cheese stuffed mini peppers for a more filling appetizer. Sprinkle a touch of chili powder or red pepper flakes for extra heat.

🔍 Macro Breakdown

This dish is a great macro-friendly choice with a balanced nutritional profile. At 62 calories per serving, it’s awesome for anyone watching their weight or sticking to a calorie-restricted diet.

The 4g of protein is perfect for muscle repair and post-workout recovery. Plus, it has healthy fats that help with cell function and keep you feeling full.

The 4g carbs and 1g fiber give you steady energy and help with digestion. It’s also loaded with essential vitamins A and C, which boost your immune system and support good vision.

Stuffed Mini Bell Peppers with Herbed Goat Cheese

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Appetizer
Servings 10
Calories 62 kcal

Ingredients
  

  • 20 mini bell peppers halved and deseeded
  • 6 oz goat cheese
  • 2 tbsp Greek yogurt fat free plain, to add creaminess
  • 2 tbsp fresh chives finely chopped
  • 2 tbsp fresh parsley finely chopped
  • 1 clove garlic fresh, minced
  • Zest of 1 lemon
  • Salt and black pepper to taste
  • Optional drizzle of honey on top

Instructions
 

  • Preheat the oven to 400°F.
  • In a mixing bowl, combine the goat cheese, Greek yogurt, chives, parsley, garlic, lemon zest, salt, and pepper, stirring until smooth and well-mixed.
  • Spoon or pipe the herbed cheese mixture into each halved mini bell pepper.
  • Arrange the stuffed peppers on a parchment-lined baking sheet, and bake for 10-12 minutes, until the peppers are tender and the cheese is slightly golden on top.
  • For an optional touch, drizzle a bit of honey over the peppers before serving. Enjoy!

Nutrition

Calories: 62kcalCarbohydrates: 4gProtein: 4gFat: 4gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 8mgSodium: 66mgPotassium: 134mgFiber: 1gSugar: 3gVitamin A: 2023IUVitamin C: 73mgCalcium: 33mgIron: 1mg
Keyword low carb
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Recipe/

Buffalo Chicken Dip Recipe (Healthier + Easy) 🐔🔥

I’ve been thinking that game day needs a healthy twist in the Marcus house. I just wanted something higher protein, lower fat and not full of empty calories. And I wanted something that we would all eat. So when Primal Kitchen sent us a sampler box complete with dressings, dips and buffalo sauce, a healthier buffalo chicken dip was an obvious choice. I tweaked the recipe they have on their website to trim down the fat even more and guess what?  No one noticed :). I recommend you try this healthier buffalo chicken dip recipe if you need a crowd favorite or something for this years  Super Bowl party. Using simple ingredients, this dip offers all the creamy texture and bold flavors you love, without the guilt. Yay!

Table of contents

Jump to Recipe

😍 Why You’ll Love This Healthier Buffalo Chicken Dip

This dip is packed with flavor from rotisserie chicken, buffalo sauce, and a blend of cheeses. It’s a lighter version that keeps that classic taste while sneaking in healthier ingredients like low-fat cream cheese. You’ll love how easy it is to make too – a great option for last-minute gatherings.

🗒️ Ingredients

Here’s what you’ll need to whip up this delicious dip:

  • rotisserie chicken breast, shredded
  • low-fat cream cheese, softened to room temperature
  • Primal Kitchen Mayo
  • Primal Kitchen Original Buffalo Sauce (1 bottle)
  • Avocado Oil Spray
  • 1 stalk green onion, chopped
  • ¼ cup blue cheese crumbles
Jump to Recipe

💡 Gluten-Free? Read This!

This dip is naturally gluten-free when served with options like celery sticks, carrot sticks, or gluten-free tortilla chips. 

👩‍🍳 How to Make My Healthier Buffalo Chicken Dip

  1. Preheat Your Oven to 350°F.
  2. Shred the Chicken using your hands or a food processor. (I like to do this in my stand mixer). Place the shredded chicken in a large mixing bowl.  
  3. Mix the Ingredients by adding the softened cream cheese and mixing well. Pour the buffalo sauce and mayo over the mixture, and mix until thoroughly combined.
  4. Prepare the Baking Dish by lightly greasing it with avocado oil spray. Scoop the mixture into the dish.
  5. Bake for 20 Minutes or until the dip is golden and bubbly.
  6. Top with Blue Cheese Crumbles and Green Onions for extra flavor and a pop of color.

📓 Best Served With

This dip pairs well with an assortment of your usual veggies like celery sticks and carrot sticks, or snacks like pretzels, pita chips, or tortilla chips. For a milder flavor, try serving with mini bell peppers or red bell peppers. You can also go the sweet and savory route and serve with diced pineapple for a fresh bite.

👝 How to Store Leftovers

Store any leftover healthy buffalo chicken dip in an airtight container. It will stay fresh in the fridge for 3-4 days. Simply reheat the leftover dip in a microwave-safe dish or a slow cooker for the best results.

🧠 Common Questions

Can I use canned chicken?  

Yes, canned chicken is a convenient substitute. Just make sure to drain it well before using.

Can I make this in a crock pot?  

Absolutely! Combine all ingredients in a crock pot and cook on medium heat for 2-3 hours, stirring occasionally.

What about adding extra cheese?  

Feel free to experiment with different cheeses like cheddar cheese, mozzarella, or pepper jack for more flavor. Just remember this will increase the fat macros quickly.

What’s the benefit of using Primal Kitchen Buffalo sauce?

Quality Fats: Primal Kitchen uses high-quality, minimally processed fats like avocado oil, which is rich in monounsaturated fats and tend to be less inflammatory than seed oils (e.g., canola or soybean oil) that are more common in processed foods.

Whether you’re hosting a super bowl party or just in the mood for a delicious, lighter version of a classic recipe, this healthier buffalo chicken dip is sure to be a hit. 

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Melanie Marcus FASTer Way to Fat Loss Coach

👩‍🍳 Why Is This Recipe Macro Friendly?

This healthy buffalo chicken dip recipe is great for anyone watching their macros! It strikes a perfect balance of protein, fats, and carbs, making it fit for different diets. Lean chicken breast gives you plenty of protein for muscle building and repair. Plus, using low-fat dairy or dairy-free options keeps the saturated fats down, so you can enjoy that creamy texture and rich flavor without worrying about heart health. Don’t forget the fresh veggies for dipping—they add fiber and vitamins, keeping the carbs light and wholesome. You can enjoy this tasty snack without sacrificing your dietary goals!

Plus, I made the portion size “reasonable”.  The original recipe called for 10 portions, but we all know buffalo dip is hard to resist!  So let’s just be realistic 🙂

Buffalo Chicken Dip

Print Recipe Pin Recipe
Course Appetizer
Cuisine American
Servings 8
Calories 370 kcal

Ingredients
  

  • 12 oz rotisserie chicken breast shredded
  • 4 oz. low-fat cream cheese softened to room temperature
  • ¼ cup Primal Kitchen Mayo
  • 8.5 oz Primal Kitchen Original Buffalo Sauce (1 bottle)
  • Primal Kitchen Avocado Oil Spray
  • 1 stalk green onion chopped
  • 1/4 cup blue cheese crumbles

Instructions
 

  • Preheat your oven to 350°F.
  • Using your hands, remove all of the meat from the rotisserie chicken and shred into small pieces. Place chicken meat in a stand mixer.
  • Add softened cream cheese and mix.
  • Pour Primal Kitchen Buffalo Sauce over the mixture and add Primal Kitchen Mayo. Mix until thoroughly combined.
  • Scoop the mixture into an oven-safe baking dish lightly greased with oil spray.
  • Bake for 20 minutes or until golden and bubbly. Top with blue cheese crumbles and green onions, if desired
  • Serve with an assortment of celery and carrot sticks, pretzels, or potato chips. Enjoy!

Notes

If you go with light mayo and fat free cream cheese you’ll bring macros down to 282 calories, 20g carb, 14g fat and 21g protein.  

Nutrition

Calories: 370kcalCarbohydrates: 19gProtein: 21gFat: 25g
Keyword chicken
Tried this recipe?Let us know how it was!
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Pumpkin Pie Spice Baked Oatmeal Recipe (Gluten Free)

This recipe is for the pumpkin spice fans out there.  It checks the box for warm spices, quick breakfast and macro friendly. Now that I think about it, it’s kinda custardy like pumpkin pie. This Pumpkin Pie Oatmeal Bake is a hearty, baked oatmeal treat that’s absolutely one of my favorite breakfasts. Packed with nutrients and easy to prepare, this oatmeal bake is a great way to start your day right. 

You may also like my GF pumpkin muffins or the pumpkin spiced Dole whip too. LMK if you try them!

Table of contents

😍 Why You’ll Love Pumpkin Pie Oatmeal Bake

  • Healthy Breakfast Staple: Packed with protein and fiber, it’s a good source of protein with 10g per serving and keeps you full longer.
  • Meal Prep Friendly: Prepare it ahead of time and have individual portions ready for those hectic mornings.
  • Fall Flavors Galore: The pumpkin spice flavor will remind you of a cozy pumpkin spice latte.
  • Simple Ingredients: Uses basic ingredients you probably already have in your pantry.
  • Versatile and Delicious: Customize with your favorite things like chocolate chips, almond butter, or a dollop of Greek yogurt. I won’t lie, sometimes I just have it as my after dinner treat.  

🗒️ Ingredients

  • rolled oats – you can use quick oats as well.  Though, I think rolled provide a better texture.  
  • pumpkin puree- don’t use pumpkin pie filling.  While tasty, it is sweetened pumpkin with extra calories and added sugar which we’re trying to avoid!
  • large eggs – you can substitute up to 2 eggs for flax eggs and still get that custardy texture.  
  • almond milk – or milk of choice.  Using cow’s milk will add protein.
  • pure maple syrup – coconut sugar is a good alternative
  • vanilla extract
  • pumpkin pie spice – if you don’t have it, use equal parts cinnamon and nutmeg.
  • baking powder
  • salt
  • walnuts or pecans (optional)
  • raisins or dried cranberries (optional)
  • Optional toppings for serving, like a drizzle of maple syrup or peanut butter

💡 Gluten-Free? Read This!

To make this recipe gluten-free, simply substitute the rolled oats for certified gluten-free oats or quick oats. You’ll get the same flavor and best texture with these alternatives!

👩‍🍳 How to Make My Pumpkin Pie Oatmeal Bake

  1. Prepare the Baking Dish: Preheat your oven to 350°F (175°C) and grease a 9×9-inch baking dish with cooking spray.
  2. Mix Wet Ingredients: In a large bowl, whisk together the pumpkin purée, eggs, almond milk, pure maple syrup, and vanilla extract until smooth.
  3. Combine Dry Ingredients: In a separate bowl, mix the rolled oats, pumpkin pie spice, baking powder, and salt.
  4. Combine and Pour: Combine the wet ingredients and dry ingredients, stirring until well mixed. If using, fold in the nuts and dried fruit.
  5. Bake: Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes until the center is set and the edges are golden brown.
  6. Serve: Allow to cool slightly before cutting into squares. Serve warm with a drizzle of maple syrup or a dollop of Greek yogurt.

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📓 Best Served With

This pumpkin oatmeal bake pairs wonderfully with:

  • A warm cup of coffee or English Breakfast tea
  • Fresh fruit like berries or apple slices
  • Your favorite nut butter or almond butter spread on top

👝 How to Store Leftovers

Store leftovers in an airtight container in the refrigerator for 3-4 days.  To enjoy the next morning, reheat in a toaster oven or microwave.

🧠 Common Questions

  • Can I use steel-cut oats instead of old-fashioned oats?  

  Absolutely! Steel-cut oats will add a nice chewy texture, but ensure to adjust the baking time slightly.

  • Can I substitute the sweetener?  

  Yes! Feel free to use honey, brown sugar, or coconut sugar instead of pure maple syrup. Monk fruit crystals would make this a sugar free option.

If you try this recipe, and I hope you do! Leave a comment below or tag me on social @miss_nutritious_eats!

Pumpkin Spice Oatmeal Bake

Print Recipe Pin Recipe
Course Breakfast
Servings 4
Calories 245 kcal

Ingredients
  

  • 1 cup rolled oats
  • 1 can pumpkin puree 15 oz
  • 4 large eggs
  • 1 cup almond milk
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup chopped walnuts or pecans optional
  • 1/2 cup raisins or dried cranberries optional

Instructions
 

  • Preheat your oven to 350°F (175°C) and grease a 9×9-inch baking dish.
  • In a large bowl, whisk together the pumpkin puree, eggs, almond milk, maple syrup, and vanilla extract until smooth.
  • In a separate bowl, mix the rolled oats, cinnamon, nutmeg, baking powder, and salt. Combine the wet and dry ingredients, stirring until well mixed. If using, fold in the nuts and dried fruit.
  • Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes, or until the center is set and the edges are golden.
  • Let cool slightly before cutting into squares and serve warm!

Nutrition

Calories: 245kcalCarbohydrates: 37gProtein: 10gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 164mgSodium: 351mgPotassium: 403mgFiber: 6gSugar: 16gVitamin A: 16775IUVitamin C: 4mgCalcium: 195mgIron: 3mg
Tried this recipe?Let us know how it was!
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Quick Oven Baked Chicken Parmesan Recipe

I’m on a constant quest for an easy chicken dinner that will please my whole family.  And by that I mean, I want my husband to like it, I’d like my kids to at least try it and ideally it willI meet my macros (low in fat and higher in protein).  So, if you’re looking for that too, this oven-baked chicken parmesan is the perfect option. 

Table of contents

😍 Why You’ll Love my baked chicken parm

While it tastes great and is a major crowd pleaser, what I love most is that all the chicken can be cooked at the same time, in one pan in the oven making it a quick weeknight dinner. Say goodbye to air frying or pan frying in batches and say hello to crispy chicken cutlets.  The best part is you can stop there for sandwiches or picky kids or top with tomato sauce and shredded cheese for an easy chicken parmesan .  It’s the classic Italian dish without the extra effort and mess of frying. ❤️

🗒️ Ingredients

  • boneless skinless chicken breasts – I usually take one pound of boneless, skinless chicken breast and butterfly each breast making two thinner pieces.  
  • eggs – this is for making and egg wash before dredging in the breadcrumb mixture.
  • Kosher salt – I like Diamond Crystal.  
  • black pepper – go with fresh cracked black pepper
  • Panko bread crumbs – Instead of using Italian bread crumbs we’re making our own by adding dried spices and cheese.  
  • dried oregano
  • garlic powder
  • parmesan cheese
  • cooking spray – you can use an olive oil cooking spray 
  • mozzarella cheese – I suggest grating your own or last night I even used the mini mozzarella pearls from Trader Joe’s and they came out great!  
  • marinara sauce – If you have homemade pasta sauce definitely use it, if not, I usually have Rao’s on hand.  

👩‍🍳 How to Make My baked chicken parm

Step 1: Prepare Your Chicken

Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.

Step 2: Season and Coat

In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.

Step 3: Set Up for Easy Cleanup

Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.

Step 4: Baking Time

Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.

Step 5: Add Sauce and Cheese

Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

Step 6: Serve and Enjoy

Garnish your chicken parmigiana with fresh parsley and serve alongside pasta or a simple salad. This particular recipe is also a great option for picky eaters who might not enjoy traditional Italian food.

💡Gluten-Free? Read This!

Just swap out your panko breadcrumbs for gluten free breadcrumbs and you’re set! 

📓 Best served with

Serve with nutrient-dense, lower-calorie sides that complement its flavors without adding unnecessary calories. Here are some healthier side options:

1. Vegetable-based sides

Steamed or roasted vegetables: Broccoli, zucchini, asparagus, or green beans provide fiber and vitamins with minimal calories.

Zoodles (zucchini noodles): A low-carb alternative to traditional pasta.

Cauliflower rice: A grain-free, low-calorie option that absorbs flavors well.

2. Salads

Mixed greens salad: Toss leafy greens like spinach or arugula with a light vinaigrette.

3. Whole grains or grain alternatives

Whole wheat pasta: If you prefer pasta, opt for whole grain versions for more fiber and nutrients.

Spaghetti squash: A great low-calorie substitute for traditional spaghetti.

👝 How to Store Leftovers

1. Cool It Down

Let the Chicken Parmesan cool to room temperature (about 30 minutes) before storing it. Avoid placing hot food directly in the fridge to prevent moisture buildup, which can make it soggy.

2. Use Airtight Containers

Place the Chicken Parmesan in an airtight container to prevent air exposure, which can cause the food to dry out or develop freezer burn. Separate the chicken from the sauce, if possible, to maintain crispness.

3. Refrigeration (Short-term Storage)

Store in the fridge for up to 3-4 days.

Reheat by placing it in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. This helps the chicken stay crispy. You can also use a microwave for quicker reheating, but the texture may be softer.

Join my next 6 week challenge!

Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

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Melanie Marcus FASTer Way to Fat Loss Coach

🧠 Common Questions

1. How do I get the chicken crispy?

Pat the chicken dry before breading and use panko breadcrumbs instead of regular breadcrumbs for extra crunch (or a combo of both). 

2. How do I prevent soggy Chicken Parmesan?

Keep the sauce and chicken separate until serving if possible. When assembling, only lightly coat the top of the chicken with sauce to avoid the breading becoming soggy. Broiling the dish at the end for 1-2 minutes can help crisp up the top layer.

3. What’s the best cheese to use for Chicken Parmesan?

Mozzarella, Parmesan, and Provolone are commonly used. Mozzarella provides a melty texture, Parmesan adds a sharp flavor, and Provolone is a mild, creamy option. You can also use part-skim mozzarella for a lighter version.

4. Can I make Chicken Parmesan ahead of time?

Yes. You can bread and fry the chicken in advance, then store it in the fridge for up to a day before assembling and baking. However, add the sauce and cheese right before baking to keep the chicken crispy.

5. What’s the best way to reheat Chicken Parmesan?

Tip: Reheat in the oven at 350°F (175°C) to maintain crispness, or use a microwave for a faster option. If reheating in the microwave, place a damp paper towel over the dish to prevent the chicken from drying out.

6. Can I make a gluten-free version of Chicken Parmesan?

Yes. Substitute the breadcrumbs with gluten-free breadcrumbs and use gluten-free flour for dredging the chicken. 

7. What can I substitute for chicken?

Eggplant or tofu are great alternatives. For eggplant, slice, salt, and pat dry before breading and baking. For tofu, press it to remove excess moisture, then bread and bake as you would with chicken.

Baked Chicken Parm

Print Recipe Pin Recipe
Course Main Course
Cuisine Italian
Servings 4
Calories 316 kcal

Equipment

  • large sheet pan
  • baking rack

Ingredients
  

  • 1 pound boneless skinless chicken breasts sliced in half to make 8
  • 1/2 tsp Kosher salt
  • ¼ teaspoon fresh cracked black pepper
  • 1 cup Panko bread crumbs
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • 1/4 cup grated Parmesan Cheese
  • cooking spray
  • 1 cup mozzarella cheese grated
  • 1 cup marinara sauce

Instructions
 

  • Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.
  • In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.
  • Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.
  • Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.
  • Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

Nutrition

Calories: 316kcalCarbohydrates: 16gProtein: 35gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 100mgSodium: 1108mgPotassium: 673mgFiber: 2gSugar: 3gVitamin A: 548IUVitamin C: 6mgCalcium: 243mgIron: 2mg
Tried this recipe?Let us know how it was!
Recipe/

Chicken & Vegetable Stew (slow cooker, low fat)

Chicken and vegetable stew

There’s nothing quite like a steaming bowl of chicken and vegetable stew to warm you up on a chilly night. And it gets even better when cooking time is completely hands off.  ❤ This slow cooker chicken stew recipe is the perfect blend of hearty ingredients and comforting flavors, making it a healthy dinner that the whole family will love.

Table of contents

Jump to Recipe

📝 Ingredients You’ll Need

Here’s what you need to whip up this tasty stew:

  • boneless, skinless chicken breasts, diced
  • mixed vegetables (carrots, celery, bell peppers, zucchini) – you can use frozen vegetables if that’s what you have!
  • diced tomatoes (with juice)
  • low-sodium chicken broth – you can 100% use cold water to make this dish if stock isn’t available.  
  • garlic, minced
  • dried thyme – we’re using dried herbs for this recipe.  Fresh herbs would also work well, you may want to tie them together or put in a sachet to easily pick them out.  
  • dried oregano
  • bay leaf
  • Salt and black pepper to taste
  • Fresh parsley for garnish (optional)
Jump to Recipe

👩‍🍳 How to Make my Chicken & vegetable Stew

Creating this healthy chicken stew is simple, thanks to the magic of the slow cooker. Follow these step-by-step instructions for the best results:

  1. Prep your ingredients – Dice the boneless, skinless chicken breasts and chop your fresh veggies. 
  2. Combine everything – In your slow cooker, combine the raw chicken, mixed vegetables, diced tomatoes, and chicken broth. Add the minced garlic, dried thyme, oregano, bay leaf, salt, and black pepper.
  3. Stir it up – Mix everything together to ensure the chicken and vegetables are well-coated with the seasonings.
  4. Cook it slow – Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.
  5. Final touches – Remove the bay leaf before serving. Garnish with fresh parsley if desired.
  6. Serve & Enjoy – Pair with a side of warm bread for a complete meal. 
Jump to Recipe

🍳 Alternative Cooking Instructions Without a Slow Cooker

If you don’t have a slow cooker, making this creamy chicken stew on the stovetop is just as simple… it just takes a bit more hands on time.  Here’s how:

  1. Preparation: Begin by chopping your vegetables and cutting the chicken into bite-sized pieces.
  2. Sauté: In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Add the chicken pieces and cook until they are browned on all sides. Remove the chicken from the pot and set aside.
  3. Cook Vegetables: In the same pot, add a bit more olive oil if needed. Add the mixed vegetables minced garlic, dried thyme, oregano, bay leaf, salt, and black pepper.
  4. Combine Ingredients: Return the chicken to the pot and chicken broth and tomatoes.
  5. Simmer: Bring the stew to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 45 minutes to an hour. Stir occasionally to prevent sticking.
  6. Thicken Stew: If you prefer a thicker consistency, mix a tablespoon of cornstarch with two tablespoons of cold water, then stir it into the stew until it thickens.
  7. Adjust Taste: Taste your stew and adjust the seasoning with salt and pepper. 

🍽️ Serving Suggestions

For a satisfying and hearty bowl of stew, serve your chicken and vegetable stew with some crusty bread.  Feel free to add frozen peas, diced red potatoes, sweet potatoes or green beans during the last hour of cooking for a bit of extra flavor and texture.  

📦 Storing Leftovers

If you find yourself with leftover chicken stew, store it in a freezer-safe container for up to three days in the fridge or three months in the freezer. Reheat slowly over medium heat to enjoy again.

🌿 Nutrition Information

Here’s the nutritional breakdown for this crockpot chicken stew recipe.  Note how low the fat is.  That’s because we’re taking advantage of the slow cooker and can avoid adding extra oil.  If you have the macros at the end you can always add a drizzle of extra virgin olive oil for flavor.  

  • Servings: 4
  • Serving Size: 1.5 cups
  • Calories: 285
  • Fat: 6g
  • Protein: 34g
  • Carbohydrates: 27g
  • Fiber: 8g

💡 Tips for the Best Stew

For added creaminess, experiment with different types of potatoes like russet potatoes or Yukon golds for a heartier texture. If you prefer a thicker stew, create a flour mixture or a cornstarch slurry to stir in at the end.  

Fresh rosemary would be a nice addition if you’re adding potatoes.  

This easy chicken stew is a great way to enjoy delicious slow cooker meals all year round.

Chicken and vegetable stew

Chicken & Vegetable Stew (slow cooker)

Print Recipe Pin Recipe
Course Main Course
Servings 4
Calories 285 kcal

Equipment

  • 1 Slow Cooker

Ingredients
  

  • 1 lb boneless skinless chicken breasts, diced
  • 4 cups mixed vegetables carrots, celery, onion, bell peppers, zucchini
  • 1 can 15 oz diced tomatoes (with juice)
  • 2 cups low-sodium chicken broth
  • 2 cloves garlic minced
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 bay leaf
  • Salt and pepper to taste
  • Fresh parsley for garnish optional

Instructions
 

  • In the slow cooker, combine the diced chicken, mixed vegetables, diced tomatoes, and chicken broth.
  • Add the minced garlic, dried thyme, oregano, bay leaf, salt, and pepper.
  • Stir everything together to ensure the chicken and vegetables are well-coated with the seasonings.
  • Cover and cook on low for 6-8 hours or on high for 3-4 hours until the chicken is cooked through and the vegetables are tender.
  • Remove the bay leaf before serving. Garnish with fresh parsley if desired.

Nutrition

Calories: 285kcalCarbohydrates: 27gProtein: 34gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 68mgSodium: 183mgPotassium: 930mgFiber: 8gSugar: 0.4gVitamin A: 9262IUVitamin C: 20mgCalcium: 74mgIron: 4mg
Tried this recipe?Let us know how it was!

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
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Creamy Garlic Parmesan Chicken (low carb + instant pot)

Need a quicker than quick and delicious meal that will satisfy your entire family? This garlic parmesan chicken is just the thing you need. It’s an easy chicken dinner and packed with flavor – this recipe belongs in your weeknight dinner rotation.  And if you don’t have an instant pot, I’ve got you covered with instructions for stovetop and oven method.  

Table of contents

Jump to Recipe

😍 Why You’ll Love this Garlic Parmesan Chicken

This dish brings a twist to classic French cuisine, crafted for today’s busy family. Imagine tender chicken smothered in a creamy garlic sauce made with rich cream and Parmesan cheese—delicious, right? Plus, it’s a win for low-carb fans with just 6g of carbs per serving! If you’re looking for quick and satisfying low-carb recipes this egg roll in a bowl and cabbage pizzas may also interest you!

🗒️ Ingredients

  • boneless, skinless chicken breasts
  • chicken broth or chicken stock or veggie broth works too!
  • heavy cream
  • Parmesan cheese
  • garlic, minced (for that authentic garlic flavor) I like to use frozen cubes and garlic powder will work too, if that’s all you have!
  • Italian seasoning (a mixture of spices for added depth)
  • Salt and pepper, to taste
  • spinach (fresh or frozen)
  • olive oil
  • Fresh parsley
Jump to Recipe

👩🏻‍🍳 How to Make My Creamy Garlic Parmesan Chicken

Instant Pot Method

  1. Sauté Function Activation:

 Set your Instant Pot to sauté mode. Add a little olive oil and minced garlic cloves, allowing them to sauté for about 1 minute until fragrant. Be careful not to burn the garlic.

  1. Prepare the Chicken:

 Season the boneless skinless chicken breasts with salt, pepper, and Italian seasoning. Add them to the bottom of the pot, searing each side for about 2-3 minutes until golden brown.

  1. Pressure Cooking:

 Pour in the chicken broth, ensuring you scrape up any brown bits from the bottom of the pot with a wooden spoon. This prevents a burn notice. Close the lid, set the valve to sealing, and cook on high pressure for 10 minutes.

  1. Quick Release:

   Carefully execute a quick pressure release. Remove the cooked chicken and set it aside.

  1. Creating the Creamy Sauce:

 Stir in the heavy cream and Parmesan cheese until the mixture is smooth. Add in the spinach and return the chicken to the pot, cooking for an additional 2-3 minutes until heated through.

📓 Best served with

  Serve this creamy garlic chicken over zucchini noodles or alongside a side salad for a complete meal. And there’s no denying it would also go really well with creamy mashed potatoes.  

👝 How to Store Leftovers

Refrigeration: Once chicken has cooled and has come to room temperature, store any leftovers in an airtight container. It can be kept in the refrigerator for up to 3-4 days. Make sure to place the container at the back of the fridge where it’s coldest.

Freezing: For longer storage, you can freeze the creamy garlic chicken. Place the chicken and sauce in freezer-safe containers or resealable plastic bags, removing as much air as possible. Label with the date and freeze for up to 2 months.

Reheating: To reheat, thaw the frozen chicken overnight in the refrigerator. Warm it in a skillet over medium heat or in an oven set to 350°F (175°C) until thoroughly heated. Avoid reheating in the microwave, as it can cause the chicken to become rubbery and the sauce to separate.

🧠 Common Questions

Can I use chicken thighs?

Chicken thighs and breasts are both excellent sources of lean protein, but they have their differences when it comes to calories and fat content! For instance, a 3-ounce skinless chicken breast packs in about 140 calories, with just 3 grams of total fat and a mere 1 gram of saturated fat. On the flip side, the same serving of dark meat without the skin offers 170 calories, 9 grams of total fat, and 3 grams of saturated fat. While the difference may seem small, it can really add up depending on your portion size. So, whether you prefer the light and lean breast or the rich, flavorful thigh, being mindful of these differences can help you make the best choice for your meal!

You can use chicken thighs for this recipe, just keep in mind cook time will be slightly longer especially if you use bone in vs boneless chicken thighs.

​What if I don’t have an instant pot or pressure cooker?

If you don’t have an Instant Pot, don’t worry! You can still enjoy this creamy garlic chicken using a stovetop and an oven, cooking time will just be a bit longer. Here’s how:

  1. Preheat the Oven: Begin by preheating your oven to 375°F (190°C).
  2. Sear the Chicken: In a large oven-safe skillet, heat a tablespoon of olive oil over medium-high heat. Season your chicken breasts with salt and pepper, then sear them in the skillet for about 2-3 minutes on each side until golden brown. Remove the chicken and set it aside.
  3. Prepare the Sauce: In the same skillet, reduce the heat to medium and add a bit more olive oil if needed. Sauté minced garlic for about 1 minute until fragrant. Pour in the chicken broth and heavy cream, stirring to combine. Bring the mixture to a gentle simmer.
  4. Add Ingredients: Stir in the Parmesan cheese until the sauce is smooth. Add the spinach and return the chicken pieces to the skillet in a single layer.
  5. Bake: Transfer the skillet to the preheated oven. Bake for approximately 20-25 minutes until the chicken is cooked through and the sauce has slightly thickened. The internal temperature of the chicken should reach 165°F (74°C).
  6. Serve: Once done, remove from the oven and let it rest for a few minutes before serving. 

​Can this recipe really fit into a healthy diet?  

​Yes!  Let me explain.  While this recipe seems high in fat, it’s also high in protein and very satisfying.  I don’t recommend a high fat meal like this every day, but when we focus on low carb days, the majority of calories need to come from fat to gain the benefits of carb cycling.  (We talk about this more in my weight loss program called The FASTer Way).  

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🍎 Nutritional Information

For those counting macros, here’s what you can expect from each serving (1 chicken breast in sauce):

  • Calories: 250
  • Fat: 30g
  • Protein: 40g
  • Carbohydrates: 6g
  • Fiber: 1g

This recipe makes 4 servings.  

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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.

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Intermittent Fasting Quiz

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

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👯‍♀️ Get social!

I love sharing great recipes and hearing from you! Snap a picture of your creamy garlic chicken, share it on social media, and tag me, @miss_nutritious_eats. 

Creamy Garlic Parmesan Chicken

Print Recipe Pin Recipe
Course Main Course
Cuisine Italian
Servings 4
Calories 473 kcal

Equipment

  • 1 instant pot

Ingredients
  

  • 4 boneless skinless chicken breasts
  • 1 cup chicken broth
  • 1 cup heavy cream
  • 1 cup Parmesan cheese grated
  • 4 cloves garlic minced
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
  • 2 cups spinach fresh (1 cup frozen)
  • 1 tablespoon olive oil
  • Fresh parsley for garnish

Instructions
 

  • For the Instant Pot, set it to sauté mode, adding olive oil and minced garlic; sauté for about 1 minute until fragrant.
  • Season the chicken breasts with salt, pepper, and Italian seasoning, then add them to the pot and sear on both sides for about 2-3 minutes.
  • Pour in the chicken broth, close the lid, and set the valve to sealing.
  • Cook on high pressure for 10 minutes, then carefully release the pressure.
  • Remove the chicken and set aside, stirring in the heavy cream and Parmesan cheese into the pot until smooth.
  • Add the spinach and return the chicken to the pot, cooking for an additional 2-3 minutes until heated through.

Nutrition

Calories: 473kcalCarbohydrates: 5gProtein: 36gFat: 35gSaturated Fat: 19gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 158mgSodium: 779mgPotassium: 612mgFiber: 1gSugar: 2gVitamin A: 2520IUVitamin C: 7mgCalcium: 372mgIron: 1mg
Keyword gluten free, low carb
Tried this recipe?Let us know how it was!
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Sheet pan lemon and garlic shrimp with asparagus

Looking for an easy sheet pan dinner that’s both delicious and perfect for busy weeknights? How about one that’s high in protein and lower in calories too?  This Sheet Pan Lemon Garlic Shrimp and Asparagus recipe has you covered. It’s a great way to make a complete meal with minimal effort and maximum flavor. 

Jump to Recipe

Table of contents

😍 Why you’ll love my sheet pan asparagus & shrimp

You will 100% love this sheetpan asparagus and shrimp recipe because it’s super quick to prepare, making it perfect for busy weeknights. It’s also high in protein, ensuring a satisfying meal without the fuss. Using a single sheetpan means minimal cleanup which noone will argue is a major bonus!

📒 Ingredients

  • Large shrimp, peeled and deveined – I usually get frozen shrimp from Trader Joe’s or Costco and defrost what we need as needed.
  • fresh asparagus, trimmed
  • olive oil – regular olive oil is good for this. No need to do extra virgin olive oil.
  • garlic – I often use frozen cubes
  • lemon
  • paprika
  • Salt and black pepper
  • Fresh parsley

👩🏻‍🍳 How to make my sheet pan asparagus & shrimp

  1. Prepare the Shrimp and Asparagus: Preheat your oven to 400°F (200°C). On a prepared sheet pan lined with parchment paper or non-stick spray, place asparagus and shrimp in separate halves of the pan. Trim ends of asparagus spears to remove any tough ends.
  2. Season the Ingredients: In a large bowl, mix together olive oil, minced garlic, fresh lemon juice, lemon zest, paprika, kosher salt, and black pepper. Add the shrimp and asparagus to the bowl and toss until well-coated. For marinated shrimp, you can leave the mixture to sit and absorb flavors for a few minutes of prep time.
  3. Arrange on the Sheet Pan: Spread everything into a single layer on your large sheet pan for even cooking. For best results, make sure the asparagus and shrimp aren’t overcrowded. If needed, use a second half of another pan.
  4. Bake: Cook in the preheated oven for about 10-12 minutes. Keep an eye on the shrimp as they cook; you’re looking for them to be pink and cooked through while the asparagus remains tender but still crunchy.
  5. Garnish and Serve: Remove from the oven and garnish with fresh parsley, lemon slices, and a sprinkle of parmesan cheese. Serve alongside a side of brown rice or coconut rice for a complete meal.

🧠 Common Questions

Does Shrimp Sizes Matter? The size of your shrimp can affect cooking time, so adjust accordingly. Fresh shrimp works best, but frozen shrimp is a good alternative—just make sure to thaw and pat dry with paper towels before using.  I usually buy frozen shrimp from Costco or Trader Joe’s.  

Do I have to use fresh ingredients? Fresh asparagus and fresh lemon juice will enhance the flavors of this dish, making it a perfect asparagus dinner.

What other seasonings can I use? Add a kick to your dish with red pepper flakes, onion powder, or garlic powder. The best part of this easy way to cook is how customizable it is!

👝 How to store leftovers

Storage and Meal Prep: This is an easy meal for meal prep. Save leftovers in airtight containers for lunch or as lighter meals throughout the week.

Keep this easy recipe in your back pocket for quick weeknight dinners.  Shrimp cook so quickly, you’ll be making this sheet pan recipe more than you think!

Sheetpan Shrimp and Asparagus

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 2
Calories 314 kcal

Ingredients
  

  • 1 lb large shrimp peeled and deveined
  • 1 bunch fresh asparagus trimmed
  • 2 tablespoons olive oil
  • 4 cloves garlic minced
  • 1 lemon zested and juiced
  • 1 teaspoon paprika
  • Salt and black pepper to taste
  • Fresh parsley chopped (for garnish)

Instructions
 

  • Preheat your oven to 400°F (200°C). On a prepared sheet pan lined with parchment paper or non-stick spray, place asparagus and shrimp in separate halves of the pan. Trim ends of asparagus spears to remove any tough ends.
  • In a large bowl, mix together olive oil, minced garlic, fresh lemon juice, lemon zest, paprika, kosher salt, and black pepper. Add the shrimp and asparagus to the bowl and toss until well-coated. For marinated shrimp, you can leave the mixture to sit and absorb flavors for a few minutes of prep time.
  • Spread everything into a single layer on your large sheet pan for even cooking. For best results, make sure the asparagus and shrimp aren’t overcrowded. If needed, use a second half of another pan.
  • Cook in the preheated oven for about 10-12 minutes. Keep an eye on the shrimp as they cook; you’re looking for them to be pink and cooked through while the asparagus remains tender but still crunchy.
  • Remove from the oven and garnish with fresh parsley, lemon slices, and a sprinkle of parmesan cheese. Serve alongside a side of brown rice or coconut rice for a complete meal.

Nutrition

Calories: 314kcalCarbohydrates: 10gProtein: 32gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gTrans Fat: 0.02gCholesterol: 286mgSodium: 1287mgPotassium: 394mgFiber: 2gSugar: 2gVitamin A: 974IUVitamin C: 31mgCalcium: 152mgIron: 1mg
Tried this recipe?Let us know how it was!

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/

Gluten free muffin recipe with Libby’s pumpkin puree

All I need is one cool day to open a can of pumpkin and start cooking with comforting flavors like pumpkin spice. And this is THE BEST pumpkin muffin recipe.  Thank you Kathleen Ashmore, recipe developer!!!  My family loves these – plus they are gluten-free and no one knows any better! I think it’s because they’re not a super dense muffin like a lot of other gluten free options. They’re the perfect blend of fluffy texture and rich pumpkin flavor. With simple ingredients and a straightforward baking process, I’m sure this recipe will quickly become a family favorite.

Table of contents

Ingredients

To make these easy pumpkin muffins, you will need:

Jump to Recipe
  • almond flour 
  • gluten-free all-purpose baking flour – I tend to use the Bob’s Red Mill gluten free 1:1 flour.
  • ground ginger
  • ground cinnamon
  • ground nutmeg
  • kosher salt
  • baking powder
  • baking soda
  • large eggs
  • coconut sugar 
  • pumpkin puree (pure pumpkin like libbys pumpkin, not pumpkin pie filling)
  • neutral oil (like coconut oil or vegetable oil)
  • Demerara sugar for sprinkling the muffin tops at the end.  You could also use brown sugar for the same effect.  

Instructions

Step-by-Step Baking Instructions

  1. Preheat the Oven:

   Preheat your oven to 425 degrees F. Prepare a standard 12-cup muffin pan by spraying the cups with non-stick baking spray or by using muffin liners.

  1. Mix Dry Ingredients:

   In a large mixing bowl or the bowl of a stand mixer, briefly whisk together all dry ingredients, including the almond flour, gluten-free all-purpose flour, ground ginger, ground cinnamon, ground nutmeg, kosher salt, baking powder, and baking soda.

  1. Combine Sugar and Wet Ingredients:

   Add the pumpkin puree, neutral oil, and coconut sugar to the dry ingredients. Mix to combine until no streaks of flour are visible. This will create a smooth pumpkin mixture.

  1. Add Eggs:

   Add the large eggs to the mixture and whisk for 10 seconds more to combine.

  1. Fill the Muffin Cups:

   Using an ice cream scoop, transfer the muffin batter evenly into the prepared muffin tin.

  1. Top Each Muffin:

   Distribute Demerara sugar evenly over the top of each muffin for a delightful crunch.

  1. Baking Time:

   Bake the muffins at 425 degrees F for 5 minutes, then turn the heat down to 350 degrees F and bake for an additional 15-20 minutes, until a cake tester comes out just clean.

  1. Cooling:

   Cool the muffins in the pan for 10 minutes before transferring them to a wire rack to cool completely.

Tips and Variations

  • Mini Muffins:

  If you prefer mini muffins, simply adjust the baking time. Check for doneness after 10-12 minutes at 350 degrees F.

  • Add-Ins:

  For an extra treat, consider adding chocolate chips or chopped walnuts to the muffin batter before baking.

  • Toppings:

  A streusel topping or a cream cheese swirl can add an extra layer of flavor to these muffins. 

Storage

Store your muffins in an airtight container to keep them fresh. They can also be frozen for up to three months.

Seriously, these are the best pumpkin muffins.   Perfect for the fall season and are sure to become a family favorite. 

Nutrition

One muffin comes in at just under 189 calories, 27g Carb, 9g Fat, 4g Protein and 3g Fiber. For a muffin as delicious as this one, that is very macro balanced!

Pumpkin Muffins (GF)

Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast, Snack
Cuisine American
Servings 12
Calories 189 kcal

Ingredients
  

  • ½ cup almond flour
  • 1 ½ cup GF all purpose baking flour
  • 1 teaspoon ground ginger
  • 1 ½ teaspoons ground cinnamon
  • ¼ teaspoon ground nutmeg
  • 1 teaspoon kosher salt
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 3 large eggs room temperature
  • 1 cup coconut sugar
  • 15 oz. pumpkin puree
  • ¼ cup neutral oil
  • Demerara sugar for sprinkling if desired

Instructions
 

  • Preheat the oven to 425 degrees F.
  • Spray the cups of a standard 12 cup muffin tin with non-stick baking spray or use muffin liners.
  • In the bowl of a stand mixer, or using a large bowl and whisk, briefly whisk together all dry ingredients.
  • Add to the bowl the pumpkin, oil, and coconut sugar and mix to combine so there are no flour streaks visible.
  • Add the eggs and whisk for 10 seconds more to combine.
  • Transfer the batter evenly into the muffin cups. I like to use an ice cream scoop for this.
  • Distribute the Demerara sugar evenly over the tops of the muffins.
  • Bake for 5 minutes before turning the heat down to 350F and baking 15-20 minutes more until a cake tester comes out just clean.
  • Cool for 10 minutes in the pan before transferring to a rack to cool completely.

Nutrition

Serving: 1gCalories: 189kcalCarbohydrates: 27gProtein: 4gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 41mgSodium: 399mgPotassium: 92mgFiber: 3gSugar: 11gVitamin A: 5575IUVitamin C: 1mgCalcium: 77mgIron: 2mg
Keyword dairy free, gluten free
Tried this recipe?Let us know how it was!

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/

Why the Microplane is the Best Tool for Your Kitchen

When it comes to culinary tools, there’s one tool that stands out in my kitchen—the Microplane. Whether you’re a home cook or a professional chef, the Microplane grater is a must. Known for its ultra-sharp blades and ease of use, this versatile tool can make tedious tasks quick and painless – think ginger, garlic, and citrus zest.

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The Importance of Having the Right Tool ⚙️

When cooking, having the right tool for the job makes everything smoother. It can make preparation faster, easier, and more enjoyable. That’s why, if you’re building your kitchen kit, a Microplane should be at the top of your list. 

The Versatility of the Microplane 🍋 🧀 🍝

One of the outstanding features of the Microplane is its versatility. From grating fresh ginger to zesting citrus fruits, this tool handles it all with precision and ease.

Fresh Ginger

Grating fresh ginger can be a daunting task with a traditional grater due to its fibrous roots.  IYKYK.  The Microplane’s sharp teeth efficiently grate ginger fibers, providing a perfect combination of pulp and juicy shavings that blend seamlessly into your dishes. Unlike ceramic ginger graters that require more maintenance, the Microplane’s stainless steel design ensures durability and easy cleaning.

Hard Cheese

Whether Parmesan or Pecorino Romano, it creates a fluffy pile of cheese that’s easy to measure and incorporate into your favorite pasta, salads, and more. Its fine grater surface ensures consistent results, adding a professional touch to your meals.

Garlic

Forget about cumbersome garlic presses—the Microplane grates garlic without juicing the garlic. It produces a fine paste that’s perfect for sauces and dressings, making meal prep quicker and more efficient.

Citrus Zest

Transform your desserts and cocktails with vibrant citrus flavors. The Microplane expertly removes the fragrant outer layer of lemons and oranges without the bitter pith. Its rasp-style graters and paddle graters with removable blades offer tailored options for different grating needs.

Other Uses

You can even use it to finely grate garlic or shallots, transforming them into a paste that blends into dressings, marinades, or sauces without the need for extensive chopping. It’s also a handy tool for grating spices like nutmeg or cinnamon. Some chefs even use a Microplane to create delicate chocolate shavings for garnishing desserts or coffee beverages.

I’ve even used it to grate carrots in a pinch!

Ease of Use and Maintenance 🧽

Praised by America’s Test Kitchen for its ease of cleaning and long-lasting durability, the Microplane is a low-maintenance tool. Its snap-on cover ensures safe storage and prolongs the blade’s sharpness.

Step-by-Step Instructions for Using a Microplane

  1. Start with a clean tool:  Rinse the Microplane under hot water to dislodge any debris, and dry it completely.
  2. Choose the item you wish to grate: Citrus fruits, hard cheeses, fresh ginger, garlic, or whole spices like nutmeg.
  3. Hold the Microplane handle securely with one hand, ensuring the blade is angled away from your body.  Position a bowl or cutting board beneath the grater to collect the shavings.
  4. Grating Technique:  Place the ingredient at the top of the Microplane.  Move it back and forth across the blade, applying light, even pressure.  Rotate the ingredient if needed to ensure even grating, especially for round ingredients like citrus.
  5. Collection:  Allow the fine shavings or zest to fall directly onto a bowl or a plate for easy gathering.  Tap the Microplane lightly against the edge of the bowl to release any stubborn bits.
  6. Post-Grating Safety:  Upon finishing, ensure the Microplane is secure on a stable surface before releasing your grip.  Refrain from using fingers to remove remaining pieces from the sharp blades.
  7. Cleaning the Microplane:  Immediately rinse the Microplane under warm water to remove residue.  Use a soft-bristled brush to gently scrub along the blade if necessary.  Alternatively, place the Microplane on the top rack of the dishwasher for a thorough clean.  Dry the Microplane completely before storing it, as moisture can diminish the sharpness of the blades and lead to oxidation.

FAQ  📓 ✏️ 🔍

When it comes to choosing a high-quality Microplane, a few brands stand out. The original Microplane brand itself is probably the industry leader, thanks to it’s precision-engineered blades and ergonomic designs. Other brands include OXO, known for its user-friendly designs and comfortable grips, and KitchenAid, which combines durability with versatility.

How Much Does a Microplane Cost? 💵

The cost of a Microplane can vary depending on several factors, including the brand, model, and specific features. On average, a standard Microplane grater can range from $8 and up. I’m usually of the mind that you get what you pay for.  But I have an $8 microplane from culinary school that is still doing a great job for me.  So it’s really a low investment tool that every cook should have.  

Is a Microplane Difficult to Clean? Can It Go in the Dishwasher?

Cleaning a Microplane grater can be relatively straightforward, though its fine, sharp blades require some care. Most Microplane graters are designed to be easy to clean by simply rinsing them under warm water immediately after use to prevent food particles from drying and sticking. Many models are dishwasher safe; however, it is often recommended to place them on the top rack to avoid potential damage and preserve the sharpness of the blades. For the best results, hand-washing your Microplane with a gentle brush can help maintain its quality and performance over time. Always refer to the manufacturer’s care instructions for specific guidance on cleaning and maintenance.

Does It Take Up a Lot of Room?

Microplane graters are generally designed to be slim and compact, making them easy to handle and store in any kitchen setting. This is why I’m such a fan! Their streamlined shape ensures they do not occupy much space in a kitchen drawer or cabinet. Some models even come with a protective cover or a hole for hanging, allowing them to be stored on a utensil rack or wall-mounted for added convenience. I usually keep mine in a a drawer or standing upright with other tools in a jar for easy access during cooking.  

Are There Other Kitchen Tools That Can Be Used to Grate Ginger?

Yes, there are several kitchen tools that can effectively grate ginger if a Microplane is not available. 

One such tool is a traditional box grater, which often includes a fine grating side suitable for breaking down ginger’s fibrous texture. 

Standard Box Grater

Alternatively, a ceramic ginger grater is specifically designed for this purpose, featuring small, sharp teeth that efficiently shred ginger into a smooth paste while capturing the juice. These are usually round with an outer collection trough to hold juice.  

A small paring knife can also be used carefully to mince ginger into fine pieces if no grating tool is accessible. 

For those with a food processor, using a shredding attachment can quickly and easily process ginger in larger batches. I’ve had my Kitchen Aide for some time and use it weekly for items like zucchini or making energy bites.

Kitchen Aide Food Processor

Each of these options can be convenient depending on the specific preparation needs and volume of ginger required.

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