Author: Melanie

Articles/

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 round of the FASTer Way

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

Start Today
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
Articles/

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).  

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

    🍎 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.  

    👯‍♀️ 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!
    Articles/

    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.

    Table of contents

    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
    Articles/

    How to cook lentils perfectly (recipe + tips)

    seeds and nuts in ecological sacks

    I find that lentils can either be a kitchen staple for clients, or they shy away from them because they don’t know how to prepare them.  The reality is, dry lentils are versatile, nutritious, and easy to prepare. They offer rich texture and earthy flavors which are a great addition to most ground meat recipes, but a staple for vegetarian recipes.  If you use black beans in your recipes, you can often substitute lentils instead.  

    Whether you’re new to cooking lentils or looking to refine your technique, this guide will provide you with essential tips and recipes for various types of lentils.

    Table of contents

    Why are lentils so healthy?

    Lentils are small round legumes that come in many different colors, shapes, and sizes. They are a great source of plant-based protein, making them an excellent meat alternative for vegetarians and vegans. With their high dietary fiber content, lentils aid in digestion and promote a feeling of fullness, supporting weight management. They are also packed with essential vitamins and minerals such as folate, iron, phosphorus, and potassium.

    Nutritional Benefits of Lentils

    • High in Plant-Based Protein: Ideal for vegetarians and vegans.
    • Rich in Dietary Fiber: Promotes digestion and fullness.
    • Low in Fat: Provides steady energy without blood sugar spikes.
    • Packed with Vitamins and Minerals: Essential for overall health.
    • Antioxidants: Help reduce inflammation.  

    Macros

    A half-cup (about 100 grams) of cooked brown lentils typically contains the following macronutrients:

    • Calories: 115-120 kcal
    • Protein: 9 grams
    • Carbohydrates: 20 grams
      • Fiber: 8 grams
    • Fat: 0.4 grams

    These values can vary slightly depending on cooking method and specific type of lentils.

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

    Cooking Tips for Lentils

    Rinse Lentils: Always rinse lentils under cold water to remove dirt, small rocks or debris. Look for small stones or rocks and remove them.

    Soak Them: Letting them sit for even just 30 minutes (or overnight) will reduce cooking time by at least 15 minutes.  

    Sauté for Flavor: Sauté onions, garlic, bay leaves and spices in olive oil before adding lentils and water for enhanced flavor. 

    Water Ratio: Use plenty of water, a ratio of 3 cups of water for every 1 cup of lentils. Adjust as needed for different types of lentils.  In culinary school we removed excess water afterwards in a colander.  

    Salt Timing: Add a pinch of salt towards the end of cooking to ensure the lentils are tender but not mushy.

    Tender but Firm: For salads or cold dishes, cook lentils just until al dente to maintain a firm texture.

    Quick Cooking: For a faster cooking process, consider soaking lentils for a few hours or overnight.  You’ll notice that they plump up and absorb a lot of water which will help reduce the cooking time.  

    Free lentils tricolor image

    Types of Lentils and How to Cook Them

    Red Lentils (Masoor Dal)

    Other Names: Orange Lentils

    • Cooking Time: 15-20 minutes
    • Texture: Soft and creamy
    • Flavor: Mild and slightly sweet
    • Best For: Soups, stews, and Indian cuisine
    • Instructions:
    1. Rinse 1 cup of red lentils under cold water.
    2. In a large pot, sauté onions, garlic, and your favorite spices in olive oil.
    3. Add the lentils, 3 cups of water, and bring to a boil.
    4. Reduce heat and simmer for 15-20 minutes until tender.
    5. Add salt towards the end of cooking.

    Brown Lentils

    Other Names: The most common type of lentils

    • Cooking Time: 20-30 minutes
    • Texture: Soft but holds shape
    • Flavor: Earthy and mild
    • Best For: Soups, stews, and veggie burgers
    • Instructions:
    1. Rinse 1 cup of brown lentils under cold water.
    2. Sauté onions, garlic, and spices in olive oil in a large pot.
    3. Add the lentils, 3 cups of water or vegetable broth, and bring to a boil.
    4. Reduce heat and simmer for 25-30 minutes until tender.
    5. Add salt towards the end of cooking.

    Green Lentils

    Other Names: French Lentils, Le Puy, Lentils de Puy and French green lentils

    • Cooking Time: 30-40 minutes
    • Texture: Firm and peppery flavor
    • Flavor: Earthy and robust
    • Best For: Salads, side dishes, and soups
    • Instructions:
    1. Rinse 1 cup of green lentils under cold water.
    2. Sauté onions, garlic, and spices in olive oil in a large pot.
    3. Add the lentils, 3 cups of water or vegetable stock, and a bay leaf.
    4. Bring to a boil, then reduce heat and simmer for 30-40 minutes until tender.
    5. Add salt towards the end of cooking.

    Black Lentils

    Other Names: Black Beluga Lentils

    • Cooking Time: 25-30 minutes
    • Texture: Firm and holds shape
    • Flavor: Rich and earthy
    • Best For: Salads, side dishes, and lentil salad
    • Instructions:
    1. Rinse 1 cup of black lentils under cold water.
    2. Sauté onions, garlic, and spices in olive oil in a large pot.
    3. Add the lentils, 3 cups of water or vegetable broth, and bring to a boil.
    4. Reduce heat and simmer for 25-30 minutes until tender.
    5. Add salt towards the end of cooking.

    Using an Instant Pot or Pressure Cooker

    For faster cooking, you can use an instant pot or pressure cooker. Follow the same steps but reduce the water to 2 cups for every 1 cup of lentils. Cook on high pressure for half the time specified for each type.

    Storing Cooked Lentils

    Store cooked lentils in an airtight container in the refrigerator for up to a week. They make excellent additions to salads, soups, and meal prep.

    Favorite Lentil Recipes

    • Red Lentil Soup with fresh herbs and lemon juice
    • Brown Lentil Stew with hearty vegetables
    • French Green Lentil Salad with fresh herbs and olive oil
    • Black Lentil Salad with roasted vegetables and a tangy dressing
    • Greek Inspired Turkey Meatballs (with lentils!)

    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/

    Greek inspired turkey meatballs (with lentils!)

    meatballs on baking tray

    If you’re looking to change up your turkey meatball game, or if you just love mediterranean flavors.  This recipe is it.  This recipe combines lean ground turkey with the hearty goodness of lentils and the tangy taste of feta.  They’re a great way to meal prep a hearty meal when served with pasts or a lighter lunch when served over salad or along side fresh cut vegetables and hummus.  

    Table of contents

    Jump to Recipe

    Ingredients and substitutions

    • lean ground turkey – I use the leanest ground turkey I can find.  This allows me to balance the fat I add back in from the feta.
    • brown lentils (cooked and cooled) – Using a cup of lentils not only adds plant based fiber and protein, but it also adds moisture which turkey meatballs (especially when you use extra lean turkey) needs. I prefer to use dry lentils for this recipe.  I soak them for 20 minutes.  Then drain and boil for about 20 minutes until cooked through. You could use canned lentils, just be sure to rinse and drain them really well.  Cooked green lentils would be fine too.  Just be careful with red lentils because they cook quickly and could make your meatballs mushy.  They are simply delicious in this red lentil soup recipe though!
    • Feta cheese – use what you love.  My favorite is Trader Joe’s Sheep’s Milk Feta and it happens to come in 2, 5oz bars which makes measuring for this recipe very easy. You could also use crumbled cow’s milk feta.  
    • egg – one egg is all you need, you could use two eggs whites.  I don’t recommend a flax egg for this one! This is when you combine flax seed and warm water to form a thick mixture to form a binder.  
    • gluten-free bread crumbs – I’ve tested this recipe with both gluten free and regular bread crumbs. Either way, I recommend using plain.   
    • chopped arugula – I usually use a ton of fresh parsley, but I was out when this recipe came to life.  So I used fresh arugula and it was delicious.  You could use dill, parsley or a combo of all three!
    • salt – It’s pretty standard to use 1 tsp per pound of meat.  I like to use kosher salt or my favorite Seasonello, Italian seasoning salt.  
    • black pepper – 1/4 – 1/2 tsp of red chili flakes would be a nice addition!
    • optional  ingredients – lemon zest  or chopped green onions for extra flavor.

    Cooking Instructions

    Jump to Recipe

    Step 1:

    Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

    Step 2:

    In a large bowl, mix ground turkey with 1 cup of cooked brown lentils with feta, egg, gluten-free breadcrumbs, chopped arugula, salt, and black pepper. You could use a food processor to pulse the mixture until well combined but I just mix everything together with my hands.  

    Step 3:

    Form the lentil mixture into 1-inch meatballs with your hands or an ice cream scoop.  Place them on a prepared 9×13 baking pan.  

    Step 4:

    Bake the meatballs for about 40 minutes or until they are golden brown and cooked through to an internal temperature of 165°F.  Store in an airtight container in the refrigerator for 5 days.  

    Serving Suggestions

    These Greek-inspired turkey meatballs are versatile and can be served in a variety of ways:

    • Over Greek Yogurt Sauce: Serve the meatballs over a bed of zesty Greek yogurt sauce, accompanied by fresh arugula salad tossed in a light lemon vinaigrette.
    • With Pita Bread: Pair the meatballs with warm pita bread, hummus, and a side of roasted vegetables for a heartier meal.
    • In Pasta Dishes: Add the meatballs to your favorite pasta dish or grain bowl for an extra protein boost.
    • Low Carb Option: Serve the meatballs over sautéed spaghetti squash for a low-carb alternative.
    Jump to Recipe

    Unique Elements

    What sets this recipe apart are the unique elements that blend traditional Greek flavors with a modern twist:

    • Protein Boost:  Talk about high protein.  Five of these meatballs provide 39g protein and 9 grams of fiber!  
    • Healthy Lentils: The addition of lentils, whether brown, red, or green, not only adds a hearty texture but also boosts the nutritional value of the meatballs. The added fiber will also help maintain blood sugar if you enjoy these with pasta.
    • Chopped Arugula: Incorporating arugula into the meatballs introduces a peppery flavor that complements the richness of the ground turkey and feta.
    • Pulse in Food Processor: Using a food processor to mix the ingredients ensures a well-combined mixture, making it easier to form consistent meatballs.
    • Versatile Serving Options: From pita bread to Greek yogurt sauce, these meatballs can be adapted to suit various dishes and preferences.

    This is such a delicious recipe, I hope you make it.  And if you do, please let me know! You may also like our original family favorite meatball recipe.

    Mediterranean Turkey Lentil Meatballs

    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 45 minutes
    Total Time 50 minutes
    Cuisine Mediterranean
    Servings 7
    Calories 360 kcal

    Ingredients
      

    • 2 pounds 98% lean ground turkey
    • 1 cup lentils cooked
    • 1/4 cup gluten free breadcrumbs
    • 1 each egg
    • 2 oz feta cheese
    • 1 cup arugula chopped
    • 1.5 tsp salt
    • 1/2 tsp pepper
    • 2 cloves garlic mashed
    • .5 tsp garlic powder

    Instructions
     

    • Combine all ingredients in a large bowl.
    • Use a small cookie scoop to portion out meatballs. I usually slightly overfill a 1 oz scoop and get about 35 meatballs.

    Nutrition

    Serving: 5meatballsCalories: 360kcalCarbohydrates: 20gProtein: 35gFat: 16gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gTrans Fat: 0.1gCholesterol: 114mgSodium: 822mgPotassium: 569mgFiber: 9gSugar: 1gVitamin A: 260IUVitamin C: 2mgCalcium: 150mgIron: 4mg
    Keyword lentil
    Tried this recipe?Let us know how it was!

    Articles/

    Gluten & Dairy Free Cranberry Coconut Bars Recipe

    Autumn is nearly upon us, and what better way to celebrate than with a treat that can double as an afternoon snack or just something to enjoy with a cup of tea? These would also be cute to serve at holiday parties wrapped in parchment paper. They’re just the thing you need when you’re craving something sweet but still want to stick to your gluten free diet. The first time I made these I was plesantly surprised with the flavor and texture.  They’re a softer version of a granola bar and remind me of my moms famous chocolate almond oaties.  (THE BEST cookie ever!) Also good are these 3 ingredient banana cookies that can double as breakfast. You’re welcome!

    These are the perfect treat to add to your cookie platter to accomodate your GF guests this holiday season.  They can also be made in one bowl with a spatula.  No need to pull out your mixer and paddle attachment. Careful… these may easily become your favorite dessert for this time of year.  

    Table of contents

    Jump to Recipe

    Ingredients and substitutions:

    • almond milk or milk of choice.  Coconut milk would be a great option.
    • brown sugar – You could use coconut sugar or any other dry sugar like white sugar.  If you use maple syrup, agave or honey the mixture may become too wet.  
    • ground flax seed – chia seeds work well here too. The flax helps to bind the recipe, similar to eggs. Check out this flax egg recipe for heart healthy or vegan cooking.
    • coconut oil – any neutral oil will work for this.  Avocado oil, safflower oil or vegetable oil all work well.   
    • vanilla extract
    • very ripe bananas – pumpkin puree would be good here, but make sure you like pumpkin flavor!
    • dried cranberries – cranberries without added sugar are TART, so be ware of what you buy and what you have on hand. In this case, I like that they balance the sweetness from the coconut.
    • rolled oats – you can use instant oats instead.  I do not recommend using steel cut oats, they will be too firm.  
    • unsweetened coconut flakes
    • cinnamon
    • gluten-free flour blend – I like the King Arthur gf flour blend.  It can be used as a 1:1 substitute for your AP flour.  If you don’t have an intolerance, you can use regular flour.
    • kosher salt or sea salt 

    Optional mix ins:  walnuts, orange zest, white chocolate chips, dark chocolate chips, mini marshmallows or raisins.  

    Why You’ll Love These Cranberry Bars

    These bars are the perfect balance of sweet and tart, thanks to the dried cranberries and the subtle sweetness of coconut. I like to cut them into 16 squares so I can have two (which is a full serving) or just one as a quick snack to limit macros.

    Jump to Recipe

    Step-by-Step Instructions

    Step 1: Prep Your Baking Pan and Oven

    Preheat your oven to 350°F (175°C). Line an 8×8 inch baking pan with parchment paper, leaving an overhang for easy removal later.

    Step 2: Prepare Flax Seed Mixture

    In a small bowl, mix 2 tablespoons of ground flax seed with 6 tablespoons of water. Set aside for 5 minutes to thicken.

    Step 3: Combine Wet Ingredients

    In a large bowl, mash the very ripe bananas with a fork. Add the melted coconut oil, almond milk, brown sugar, and vanilla extract. Mix well until all the ingredients are combined.

    Step 4: Mix Dry Ingredients

    In a separate bowl, combine the gluten-free flour blend, baking powder, cinnamon, and kosher salt.

    Step 5: Combine Wet and Dry Ingredients

    Gradually add the dry ingredients to the wet ingredients, mixing until just combined.

    Step 6: Fold in Oats, Coconut, and Cranberries

    Fold in the unsweetened coconut, dried cranberries, and rolled oats. The batter should be thick and well mixed.

    Step 7: Bake

    Spread the batter evenly into the prepared baking pan. Bake for 30-40 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

    Step 8: Cool and Slice

    Allow the bars to cool in the pan for 10 minutes, then transfer them to a wire rack to cool completely. Once cooled, slice into bars and enjoy!

    Optional:

    For an extra touch, drizzle with melted white chocolate and then wrap in parchment with bakers twine.

    Tips for the Perfect Cranberry Coconut Bars

    Use High-Quality Ingredients

    For the best results, use high-quality, certified gluten-free ingredients, especially if you have gluten intolerances!  King Arthur and Bob’s Red Mill both have a variety of options.  

    Customize Your Bars

    Feel free to add in some orange zest or fresh cranberries for extra flavor. 

    Storage

    Store your gluten-free cranberry coconut bars in an airtight container at room temperature for up to a week. Once cooled, I place them in a gallon zip lock bag and then freeze for up to 3 months for quick lunch additions or snacks.

    Tips for Macros

    This recipe makes 8 servings. I prefer to cut them into 16 squares, so I can enjoy half quickly.

    With 29g carb, 13g fat and 3g each protein and fiber these are satisfying, nutrient dense and made of whole foods to fuel your activity!

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

    If you loved this recipe, be sure to check out my other gluten-free baking recipes (like my gluten free blondies) and sign up for our newsletter to get new recipes delivered straight to your inbox.

    Happy baking!

    Cranberry Bar – Gluten Free

    Print Recipe Pin Recipe
    Prep Time 10 minutes
    Cook Time 40 minutes
    Total Time 50 minutes
    Course Dessert
    Cuisine American
    Servings 8
    Calories 240 kcal

    Ingredients
      

    • 1/4 cup coconut milk or milk of choice
    • 1/2 cup brown sugar
    • 1 tbsp ground flax seed
    • 1/4 cup coconut oil melted
    • 1 tsp vanilla extract
    • 2 each rips bananas
    • 1/3 cup cranberries dried
    • 1.5 cups rolled oats
    • 1/2 cup unsweetened coconut
    • 1/2 tsp cinnamon
    • 1/4 cup gluten free flour mix
    • 1/2 tsp baking powder
    • 1/8 tsp kosher salt

    Instructions
     

    • Preheat oven to 350F. Line 8 inch square pan with parchment and set aside.
    • Peel and mash bananas in large bowl. Add sugar, flax, milk, oil and vanilla. Whisk together.
    • In another bowl, mix your dry ingredients. Add the wet mixture to the dry mixture and stir well. Pour batter into pan and smooth out with a spoon or hands and press it down firmly.
    • Bake at 350°F for 40 minutes until the edges begin to golden and it is slightly firm to touch. Allow to cool in pan for 10 minutes before transferring to a wire rack and cooling completely. Slice into 8-16 bars.

    Nutrition

    Serving: 8gCalories: 240kcalCarbohydrates: 29gProtein: 3gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 71mgPotassium: 134mgFiber: 3gSugar: 15gVitamin A: 3IUVitamin C: 1mgCalcium: 43mgIron: 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/

    16:8 Intermittent Fasting:  results from real clients

    Free salad and detox water

    Intermittent fasting has become a diet buzz word in recent years – and for good reason. This eating schedule not only promotes weight loss but also offers health benefits, including improved metabolic health, better control over food cravings, and enhanced mental clarity. But as with most diet and nutrition approaches, there is more than one way to do it.  Keep scrolling down to learn about the different types of intermittent fasting, the specific methods used by my clients, and the AMAZING results they’ve achieved. 

    Table of contents

    What is Intermittent Fasting?

    I like to think of Intermittent fasting (IF) as an eating schedule.  It is an approach to eating that alternates between periods of eating and fasting. Unlike traditional diets that focus on what to eat, IF emphasizes when you eat. This eating window can vary based on the chosen intermittent fasting plan. The 16/8 method is one of the most popular types of intermittent fasting, where you fast for 16 hours and limit your food intake to an 8-hour window every day.  

    Benefits of Intermittent Fasting

    • Weight Loss: One of the primary goals of IF is weight loss through calorie restriction. By limiting the time window for eating, you naturally consume fewer calories, which leads to fat loss and improved body composition.
    • Improved Insulin Sensitivity and Blood Sugar Levels: Fasting periods can help lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
    • Enhanced Metabolic Health: Switching between fed and fasted states can activate a metabolic switch in your body, promoting better metabolic health and efficient fat burning.
    • Reduced Inflammation: IF has been shown to lower chronic inflammation, thereby reducing the risk of cardiovascular disease and other health conditions.
    • Mental Clarity and Focus: Many people report better mental clarity and focus during fasting periods, which may be linked to stabilized blood glucose levels and reduced calorie intake.

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

    Success Stories from Real Clients

    1. The Busy Businessman

    My 53-year-old male client, a husband and father of two, lives on the road for most of the year. Despite his hectic schedule, he found his groove with the 16/8 intermittent fasting method. By dedicating 30 minutes daily to workouts and focusing on lean proteins and healthy fats, he has lost 30 pounds. The best part? His energy levels and stamina have skyrocketed, making those business trips less exhausting. He enjoys black coffee and electrolyte water during his fasting period, helping him maintain focus and mental clarity throughout the day.

    2. The Stay-at-Home Mom

    Another client of mine, a 38-year-old stay-at-home mom experienced incredible changes by incorporating intermittent fasting schedule into her routine. Over three months, she lost 10 pounds and 18 inches, significantly improving her body composition. More importantly, her strength and energy levels have soared. She now lifts heavier weights and feels more in control of her food cravings and eating habits, plus we’ve also increased  her macros (and calories) to fuel her new exercise routine.  Her secret? She sticks to whole grains, healthy fats, and lean proteins during her 8-hour eating window, ensuring she gets the nutrients she needs for sustained energy.

    How to Get Started with Intermittent Fasting

    1. Choose Your Intermittent Fasting Plan

    There are different types of intermittent fasting to suit various lifestyles and goals. Learn which type is right for you.  

    2. Plan Your Eating Window

    Decide on an 8-hour eating window that works best for you. For instance, if you prefer to have dinner with your family, you might choose an eating schedule from 12 PM to 8 PM. This will allow you to enjoy meals with loved ones without feeling restricted.

    3. Focus on Nutrient-Dense Foods

    During your eating periods, prioritize lean proteins, healthy fats, and whole grains. Avoid junk food and sugary snacks, as they can spike your blood sugar levels and lead to weight gain.

    4. Stay Hydrated

    Drink plenty of water, black coffee, green tea, and unsweetened tea during your fasting periods. These beverages can help curb hunger and keep you hydrated.

    5. Listen to Your Body

    Intermittent fasting is not a one-size-fits-all solution. Pay attention to how your body responds and adjust your eating window and food intake as needed. If you experience any adverse side effects such as headaches, , consult a nutrition expert or healthcare provider.

    6. Combine with Physical Activity

    Incorporate physical activity, such as strength training or cardio workouts, into your routine. Exercise can enhance the benefits of intermittent fasting, promoting fat loss and improving overall health.  Our FASTer Way workouts are 30 minutes and done.  One of my favorite parts of the program.  

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

    What if I can’t fast?

    Here’s the thing. Intermittent fasting can be modified to meet your needs. For example, if you are pregnant or have a condition where a longer fast isn’t appropriate, we scale back as needed. I find that most clients find success with at least a 12:12 fast. But if you have questions, just ask!

    Overall, intermittent fasting can be a game-changer for those looking to lose weight, improve their metabolic health, and achieve a better body composition. The success stories of my clients highlight the practical benefits and positive effects this diet plan can have on different aspects of life, from energy levels to mental clarity.

    Ready to see similar results? Start your intermittent fasting routine today and feel the difference. For personalized guidance and a tailored intermittent fasting protocol, reach out to me. Let’s make your health and wellness goals a reality!

    Join the Community:

    Follow me social media for more tips, success stories, and updates on intermittent fasting.

    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