Author: Melanie

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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.

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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
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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!

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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!

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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.

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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

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 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!

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
Recipe/

Healthier Recipe for chewy Gluten-Free Blondies

No butter, no eggs, xanthan gum

Full disclosure.  This recipe is still a treat, AND it has a good amount of sugar in it.  That said, these have a lot of redeeming qualities like protein, fiber and healthy fats because we’re using almond butter, almond flour and white beans  to keep it vegan if that’s a concern for you. I know, I said beans.  But stick with me, no one will know they are in there.  

So… if you’re craving a sweet treat but want to keep it healthy-ish these healthier blondies will satisfy your sweet tooth while keeping your macros on track. These blondies are vegan, vegetarian, and gluten-free, making them perfect for anyone with dietary restrictions or preferences. Plus, they’re made from simple ingredients that you probably already have in your pantry.

Table of contents

Jump to Recipe

Ingredients

Here’s what you’ll need to make these delicious and healthier blondies:

  • 1 can white beans, drained and rinsed very well
  • 1 tsp baking powder
  • 1/4 tsp each of salt and baking soda
  • 3/4 cup granulated sugar (you can also use coconut sugar, or light brown sugar for a distinct taste)
  • 1/2 cup almond flour or almond meal
  • 1/4 cup mashed banana
  • 1/4 cup nut butter (like almond butter or peanut butter)
  • 1/4 cup chocolate chips (or butterscotch chips if you prefer)
  • 1 tsp vanilla extract
Jump to Recipe

Instructions

Follow these steps for the best results:

Preheat Your Oven

  1. Preheat your oven to 350 degrees Fahrenheit. Grease an 8×8 baking pan or line it with parchment paper to prevent sticking.

Blend Ingredients

  1. In a good food processor, blend all the ingredients (except the chocolate chips) until very smooth. If you don’t have a food processor, an electric mixer and a large mixing bowl will work too.  Just ensure to blend the beans very well.

Incorporate Chocolate Chips

  1. Mix the chocolate chips into the blondie batter using a wooden spoon. You can also add some chocolate chips on top for extra gooeyness.

Bake

  1. Scoop the batter into the prepared baking pan.  I used a square baking tin. Bake for 30 minutes. The blondies will look a little undercooked when you take them out, but they will firm up as they cool to a golden brown once they reach room temperature.

Cool Down

  1. Allow the blondies to cool in the baking pan.  Once cooled, you can cut them into squares. Store the blondies in an airtight container to keep them fresh.

Additional Tips

Gluten-Free Options

 For those avoiding gluten, ensure all your dry ingredients, like almond flour, are certified gluten-free. Bob’s Red Mill and other high-quality brands offer great options.  These are made with naturally gluten-free ingredients, but you’ll want to be sure they’re certified if you have celiac disease.

Sweetener Alternatives

If you’re looking to reduce the sugar content, consider substituting granulated sugar with monk fruit sugar. It’s a natural sugar substitute that can be exchanged 1:1 for regular sugar in baking.  It’s a little pricey though, but worth it if you need to keep refined sugars down.  

I don’t recommend maple syrup or honey for this recipe because the blondies won’t firm up as needed with it.  The structure of the solid sugar is what helps create the soft but stable final texture.  

Oil Substitutes

   In this recipes we’re using mashed banana instead of melted butter, vegan butter, or even coconut oil.

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

Why you’ll love these Healthier Blondies?

Nutritional Benefits

 Using ingredients like white beans and almond flour not only makes these treats gluten-free but also boosts their protein and fiber content.

Versatility

 Whether you’re a seasoned baker or it’s your first time, this easy recipe allows for plenty of customization. Add in butterscotch chips, semi-sweet chocolate chips, walnuts, or even white chocolate chips for different variations.

Storage

This gluten free blondie recipe stores very well.  Once they’re cut, place them in an airtight container and keep in the freezer for snacks as needed.  This helps with portion control and is a good idea to keep the high quality of these bars!

If you try these gluten free blondies- and I hope you do – tag me on social media and use the hashtag #MissNutritiousEats so I can see your creations!

Making these almond flour blondies is not just easy; it’s a really tasty way to enjoy a dessert bar without compromising your dietary needs. 

Gluten Free Blondies

Print Recipe Pin Recipe
Course Dessert, Snack
Servings 30
Calories 52 kcal

Ingredients
  

  • 1 can white beans drained and rinsed very well
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 3/4 cup granulated sugar you can also use coconut sugar, or light brown sugar for a distinct taste
  • 1/2 cup almond flour
  • 1/4 cup mashed banana
  • 1/4 cup nut butter like almond butter or peanut butter
  • 1/4 cup chocolate chips or butterscotch chips if you prefer
  • 1 tsp vanilla extract
  • 1/4 tsp salt

Instructions
 

  • Preheat your oven to 350 degrees Fahrenheit. Grease an 8×8 baking pan or line it with parchment paper to prevent sticking.
  • In a good food processor, blend all the ingredients (except the chocolate chips) until very smooth. If you don’t have a food processor, an electric mixer and a large mixing bowl will work too. Just ensure to blend the beans very well.
  • Mix the chocolate chips into the blondie batter using a wooden spoon. You can also add some chocolate chips on top for extra gooeyness.
  • Scoop the batter into the prepared baking pan. I used a square baking tin. Bake for 30 minutes. The blondies will look a little undercooked when you take them out, but they will firm up as they cool to a golden brown once they reach room temperature.
  • Allow the blondies to cool in the baking pan. Once cooled, you can cut them into squares. Store the blondies in an airtight container to keep them fresh.

Nutrition

Calories: 52kcalCarbohydrates: 7gProtein: 1gFat: 3gSaturated Fat: 0.4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 1gSodium: 43mgPotassium: 27mgFiber: 0.5gSugar: 6gVitamin A: 1IUVitamin C: 0.2mgCalcium: 20mgIron: 0.2mg
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
Recipe/

Ultimate no-bake brownie batter energy bites

Craving something sweet but want to stick to your health goals? Meet your new favorite snack—Brownie Batter Energy Bites. Packed with wholesome ingredients like medjool dates, almond butter, and cocoa powder, these little bites are a delicious and nutritious way to satisfy your chocolate cravings without refined sugar. Perfect as an afternoon snack or a mid-day energy boost, they’re easy to make and even easier to love. I came across these brownie bites in the Dole.com recipe center and have been making them regularly to satisfy my after dinner chocolate craving.  

Don’t you just love when you find a treat that works with your health goals?

Why Brownie Batter Energy Bites?

These chocolate brownie energy balls are a fantastic alternative to traditional sweets. They offer the rich, fudgy decadent brownie flavor you adore without sacrificing your commitment to healthy eating. Plus, with ingredients like gluten-free oat flour and walnuts, you’re not only treating your taste buds but also nurturing your mind with healthy fats. 

Health Benefits

  • Healthy Fats: Thanks to almond butter and walnuts, these bites help to keep your energy level steady throughout the day.
  • Natural Sweetness: Medjool dates and maple syrup provide a natural sweetness, avoiding sugar alcohols.
  • Fiber and Protein: The inclusion of oats and walnuts makes these bites a balanced source of macros which help maintain energy levels.
  • Vegan
  • Gluten Free
  • Low Sodium

Ingredients You’ll Need

  • 1 cup pitted dates
  • 1 Banana, peeled
  • ½ cup gluten free oat flour
  • ⅓ cup chopped walnuts
  • ⅓ cup unsweetened cocoa powder
  • 3 tablespoons almond butter
  • 2 tablespoons maple syrup
  • ⅛ teaspoon coarse sea salt

Step-by-Step Preparation

  1. Blend the Base: Start by lining a rimmed baking pan with parchment paper. Pulse the pitted dates in a food processor until small pieces remain. Add the banana, oat flour, walnuts, cocoa powder, almond butter, and maple syrup. Pulse until smooth, occasionally scraping down the bowl. Transfer the mixture to a medium bowl and freeze for 20 minutes until firm.
  2. Shape the Bites: Using two small spoons, scoop the mixture into 16 (1¾-inch) mounds on the prepared pan. Roll into balls and sprinkle with sea salt. Refrigerate for 1 hour or until firm. 

Creative Variations

Feel free to experiment with this recipe! Swap out almond butter for cashew butter or try adding a tablespoon of chia seeds for an extra nutritional boost. For a touch of indulgence, consider mixing in dark chocolate chips or rolling the energy balls in coconut flakes for a bit of texture. If you want to add richness with a boost of energy, try adding 1 tsp espresso powder to your coco powder before the dough forms.  

I tend to make these with a mini cookie scoop at half size, so I can have more than one as a tasty treat.

Storage Tips

Store your brownie batter energy bites in an airtight container or stasher bags to keep them fresh. These energy bites freeze well too, making them perfect for batch prep and quick go snacks throughout the week.

Let me know if you try this healthy treat!  I hope you do.  

Brownie Batter Energy Bites

Print Recipe Pin Recipe
Prep Time 20 minutes
Cool Time 1 hour
Total Time 1 hour 20 minutes
Course Dessert
Cuisine American
Servings 16
Calories 92 kcal

Ingredients
  

  • 1 cup pitted dates
  • 1 Banana peeled
  • ½ cup gluten free oat flour
  • ⅓ cup chopped walnuts
  • ⅓ cup unsweetened cocoa powder
  • 3 tablespoons almond butter
  • 2 tablespoons maple syrup
  • ⅛ teaspoon coarse sea salt

Instructions
 

  •  Line a rimmed baking pan with parchment paper. Pulse dates in a food processor until small pieces remain. Add banana, flour, walnuts, cocoa powder, almond butter and syrup; pulse until smooth, scraping down bowl occasionally. Transfer date mixture to a medium bowl; freeze 20 minutes or until firm. Makes about 2 cups.
  • Using 2 small spoons, drop date mixture into 16 (1¾-inch) mounds on prepared pan; roll mounds into balls. Sprinkle balls with salt; refrigerate 1 hour or until firm. Makes 16 energy bites.

Notes

I like to make these half size so I can have more than one bite size brownie as a snack.
 
Store in the freezer for a cool treat!

Nutrition

Serving: 1BiteCalories: 92kcalCarbohydrates: 15gProtein: 2gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 20mgPotassium: 170mgFiber: 2gSugar: 9gVitamin A: 19IUVitamin C: 1mgCalcium: 26mgIron: 1mg
Keyword gluten free, vegan, vegetarian
Tried this recipe?Let us know how it was!
Articles/

The Absolute Best Zucchini Lasagna Recipe (low carb)

green vegetables

I can’t remember a summer where we didn’t have zucchini lasagna on the menu. Whether it was a big family gathering at the lake, or a quiet dinner on the back porch, this veggie-packed twist on traditional lasagna is a summer comfort food not to be missed.  Trust me :). It’a a staple summer zucchini recipe.

Table of contents

Jump to Recipe

It’s hard to resist layers of gooey cheese and rich meat sauce but summer months aren’t conducive for such a heavy dish. So if you’re looking to keep things on the lighter side, this simple zucchini lasagna recipe is a great option. It combines fresh garden zucchini with extra lean ground turkey for a low-carb take on traditional lasagna. The best part, is that I don’t have to spend hours in the kitchen.  Basically just brown some turkey to make a bolognese sauce of sorts and then layer up with slices of zucchini and layers of cheese.  It’s perfection.

Ingredients and substitutions:

  • Zucchini:  You just wouldn’t have this dish without it!  Though you could substitute yellow squash.  
  • Extra lean ground turkey:  Certainly use ground chicken, ground beef or any other ground meat that you have on hand.  
  • Rao’s marinara sauce:  I insist on Rao’s if you want a delicious outcome with the least effort. Feel free to substitute with your favorite tomato sauce.
  • Mozzarella cheese:  I use part skim mozzarella cheese
  • Pesto:  You could omit, but I think this is the secret ingredient.  I love using Costco’s Basil Pesto.  It’s the best tasting pre-made pesto I’ve tried.  
  • Olive oil: In a pinch you could use another neutral oil.  
  • Salt and pepper to taste
  • Fresh basil leaves for garnish 
  • Optional:  red pepper flakes, italian seasoning, other fresh herbs of choice
Jump to Recipe

Instructions:

  1. Prepare the Zucchini:Start by washing your zucchinis. Using a mandoline slicer or a sharp knife, slice them into thin strips, about 1/4-1/2 inch thick. Take care to remove large seeded areas.  
  2. Preheat the Oven:Preheat your oven to 350°F.
  3. Cook the Ground Turkey:Heat olive oil in a large skillet over medium heat. Add the ground turkey and cook until browned, breaking it apart with a spatula. Once cooked, stir in the tomato sauce. Let the sauce simmer for a few minutes. If you prefer a richer flavor, you can mix in a bit of tomato paste. 
  4. Assemble the Lasagna:Start by spreading a thin layer of tomato sauce at the bottom of the dish. Place a single layer of zucchini slices on top. Be sure the zucchini strips are close together but not overlapping too much. Sprinkle a layer of mozzarella cheese and half of the pesto.  Repeat the layers, ending with a layer of zucchini and a sprinkle of mozzarella cheese on top.
  5. Bake the Lasagna:Cover the baking dish with aluminum foil to prevent the top from browning too quickly. Bake for 30 minutes. After 30 minutes, remove the foil and bake for an additional 15-20 minutes, or until the top is golden brown and bubbly.
  6. Let it Rest:Allow the lasagna to rest for about 10 minutes before serving. This helps the layers set and makes it easier to cut into squares without a watery mess.
  7. Garnish and Serve:Garnish with fresh basil leaves and a sprinkle of additional Parmesan cheese if desired. Serve warm and enjoy!
Jump to Recipe

Tips for Perfect Zucchini Lasagna:

  • Preventing Watery Lasagna: To avoid excess moisture, ensure you have removed as much water as possible from the zucchini slices before assembling the lasagna. If you have any extra liquid on the bottom of the pan, you can drain it off before serving.
  • Storing Leftovers: Store any leftover zucchini lasagna in an airtight container in the refrigerator for up to 3 days. It’s even better the next day, as the flavors have more time to meld together. It also freezes really well so it’s a great way to meal prep for another night.
  • Adjusting for Dietary Needs: This recipe is a low-carb zucchini lasagna, but you can customize it with different kinds of cheese or add extra veggies to suit your taste preferences. For a different twist, try incorporating some cooked ground chicken or Italian sausage.
  • ​Easy Clean Up:  I highly recommend cooking this off on a baking sheet to prevent drips and spills in the oven.

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FASTer Way Friends

Make this recipe on a Sunday for meal prep to take you through both low carb and regular macro days.  Serve with whole grain or chickpea pasta noodles to get your carbs in.  Or serve with Miracle noodles for lower carbs.  With only 9g carbs this qualifies as a keto lasagna for sure.  

This zucchini lasagna is not only a healthier alternative to traditional lasagna but also a versatile and satisfying dish that will earn rave reviews from your family. Enjoy this comforting meal without the extra carbs, and savor the fresh flavors of garden zucchini and lean ground turkey.

Zucchini Lasagna

This is a family favorite that can fit into any meal plan.
Print Recipe
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Main Course
Cuisine American, Italian
Servings 6
Calories 368 kcal

Equipment

  • 9×14 baking pan

Ingredients
  

  • 1 jar Raos tomato sauce
  • 1 zucchini large
  • 12 oz mozzarella cheese shredded
  • 16 oz extra lean ground turkey
  • 2 tsp olive oil
  • Salt and pepper to taste
  • 1/4 cup basil pesto

Instructions
 

  • Cut zucchini into 1/4 inch planks
  • Cook ground turkey with olive oil until cooked through. Season with salt and pepper to taste.
  • Add tomato sauce and cook until heated through
  • Layer tomato mixture, cheese, pesto and zucchini in pan, ending with cheese.
  • Bake at 350F for 50 minutes, uncovering for last 5 minutes to get color on top.

Notes

Zucchini lasagna is one of those recipes that I look forward to all year long.  I enjoy with miracle noodle on low carb days or some brown rice pasta on regular macro days.  The best part is that I can throw it together, it freezes well and my whole family loves it.  
 
 

Nutrition

Calories: 368kcalCarbohydrates: 9gProtein: 29gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 102mgSodium: 1044mgPotassium: 626mgFiber: 2gSugar: 6gVitamin A: 1203IUVitamin C: 14mgCalcium: 340mgIron: 2mg
Keyword easy, kid friendly, summer
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/

True or False:  Going to bed hungry is good for weight loss

person lying on bed covering white blanket

My husband casually told me one day that the key to weight loss is just eating less, and going to bed hungry.  And as a dietitian… I thought to myself…there is nothing that could be more wrong.  

The Case for Going to Bed Hungry

Reduced Caloric Intake

One of the primary arguments for going to bed hungry is that it can help reduce your total caloric intake. Consuming fewer calories than you burn is a fundamental aspect of weight loss. By skipping a late-night snack or a big meal before bed, you’re more likely to create a calorie deficit that can lead to weight loss. That said, there’s no guarantee that you won’t up your food intake the next date to make up for it.  

Improved Insulin Sensitivity

Fasting overnight can lead to better insulin sensitivity, which is crucial for weight management. Improved insulin response helps regulate blood sugar levels and reduces the risk of insulin resistance, a condition that can lead to weight gain and other health problems like diabetes and cardiovascular disease. 

Keep in min that practicing a fasting schedule and going to bed hungry are two very different things.  

Fat Burning

Going to bed on an empty stomach may prompt your body to burn stored fat for energy, leading to fat loss. This is similar to the principles of intermittent fasting, which involves alternating between periods of eating and fasting to promote weight loss and improve overall health.

Losing weight does not have to be a painful struggle. It takes work, but you don’t have to be miserable doing it.

Melanie Marcus MA RD

The Case Against Going to Bed Hungry

Poor Sleep Quality

Going to bed hungry can lead to poor sleep quality, which is associated with weight gain and difficulty losing weight. Lack of sleep can disrupt your body’s circadian rhythm, leading to sleep disorders like insomnia and sleep apnea. Sleep deprivation affects appetite hormones, increasing levels of the hunger hormone ghrelin and decreasing levels of leptin, the hormone responsible for feelings of fullness. The solution may be a 200 calorie bedtime snack, a combo of protein and carbohydrate to take the edge off.  There’s nothing worse than not getting enough sleep!

Increased Cravings

We’ve all been there. Standing in front of the pantry, looking for something to eat. Instead of choosing nutritious food, we go for ice cream or potato chips, giving into our cravings. When your calorie intake is much lower than needed (like when you skip a meal), you can fall into a situation where your cravings get the best of you when it’s time to choose a meal. All too often junk food is more accessible and requires little to no cooking, making it an appealing option when we want to eat something – NOW.

Slowed Metabolism

Prolonged periods of hunger can slow down your metabolism, making weight loss more challenging in the long term. (Don’t worry, this doesn’t happen if you are intermittent fasting properly.) Your body may enter a state of “starvation mode,” conserving energy and burning fewer calories to protect against perceived famine conditions.

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Practical Tips for Managing Hunger Before Bed

If you’re trying to lose weight but find yourself feeling hungry before bed, here are some practical tips to help you manage your hunger and still get a good night’s sleep:

Balanced Meals

Focus on consuming balanced and filling meals throughout the day to avoid extreme feelings of hunger before bed. Include lean meats, whole grains, and plenty of fruits and vegetables at each meal. If you want to dial it in, you can work with a dietitian to set your unique calorie and nutrient needs to meet your health goals. 

Protein and Fiber

Include protein and fiber in your evening meal to promote satiety and reduce the likelihood of feeling hungry later. Foods like lean meats, beans, and vegetables are excellent choices.

Healthy Snacks

Opt for a light, healthy snack if you’re genuinely hungry before bed. A small portion of nuts or Greek yogurt can satisfy your hunger without adding too many extra calories.

Stay Hydrated

Sometimes thirst can be mistaken for hunger. Aim to drink a glass of water if you feel hunger pangs. Staying hydrated is essential for maintaining energy levels and overall health.

1
Lightened up Sleepy Girl Mocktail
Check out this recipe

Mindful Eating

Practice mindful eating to savor your meals and become more attuned to your body’s hunger and fullness cues. This can help manage nighttime hunger and prevent overeating.

Regular Sleep Schedule

Establish a regular sleep schedule and prioritize sleep quality to reduce the likelihood of cravings and overeating the next day. Quality sleep helps regulate appetite hormones and supports healthy weight management.

So overall, going to bed hungry may help reduce caloric intake and improve insulin sensitivity, it can also lead to poor sleep quality, increased cravings, and a slowed metabolism. The best way to achieve weight loss is through a combination of balanced meals, regular physical activity, and quality sleep. By managing your hunger before bed with healthy snacks and mindful eating, you can support your weight loss goals without compromising your sleep quality.

If you’re unsure about the best approach for your nutritional needs, consider checking out my program. We can chat through some strategies to meet your overall health goals. Here are a few other articles that may interest you:

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
Protein/

How to make gluten free salmon cakes (recipe)

When I shared this quick throw together recipe on my stories- ya’ll loved it!  It was born out of using up salmon that I cooked up from the weekend that needed new life.  But you can use canned and it will come out equally as good!  (This salmon salad is also delicious!) So if you’re looking for a delicious and easy weeknight dinner that’s both healthy and satisfying, these salmon cakes that happen to be gluten free are the perfect answer.

I like to make these because it’s one of the ways my husband actually enjoys eating salmon.  He loves crab cakes, and these are very similar.  

Table of contents

Jump to Recipe

Ingredients and substitutions

Before we get started, let’s gather all the ingredients:

  • salmon: Use what you have.  Wild-caught salmon like sockeye salmon or leftover Atlantic salmon work just as well as a couple of cans of salmon.
  • olive oil: Any neutral oil will do.  
  • onion: yellow or white onion works well. You can use pre chopped or even frozen.  
  • red bell pepper:  Any bell pepper works for this one.  I recommend yellow or orange.  Green bell peppers may be bitter.
  • garlic cloves:  Use fresh, frozen or jarred.  I like frozen for this one.
  • almond flour:  You could use regular breadcrumbs or gluten free breadcrumbs instead.
  • eggs: Egg whites could be used.  I do not recommend flax eggs for this purpose.
  • mayonnaise: Sour cream could be used in a pinch.
  • Dijon mustard:
  • parsley: fresh or dried will work, feel free to use green onions or chives if you have them.
  • dill: fresh or dried will work.  
  • Kosher salt and black pepper to taste
Jump to Recipe

Step-by-Step Guide to Making Gluten-Free Salmon Cakes

Follow these simple steps to make the best gluten-free salmon cakes:

1. Prepare the Salmon Mixture

In a large mixing bowl, combine the flaked salmon, diced onion, red bell pepper, minced garlic, almond flour, beaten eggs, mayonnaise, Dijon mustard, parsley, dill, salt, and pepper. Mix until well combined.

I find that using my alligator chopper really helps to make this meal come together very quickly.

Tip: If the mixture feels too wet to form into patties, add a little bit of almond flour to help bind it together.

2. Form the Patties

Form the salmon mixture into 8 patties, depending on your desired size. These easy salmon patties should hold together well but may need a gentle touch.

3. Cook the Salmon Cakes

Heat 3 tablespoons of olive oil in a large skillet (I like using my cast-iron skillet) over medium heat. Once the oil is hot, add the salmon patties in batches. Cook each patty for about 4-5 minutes on each side, or until they turn a beautiful golden brown and are cooked through.

Alternative cooking methods:

  • Air Fryer: Preheat your air fryer to 375°F. Place the patties on a parchment-lined baking sheet and air fry for 3-4 minutes on each side.
  • Oven: Bake the salmon cakes on a parchment paper-lined baking sheet at 375°F for 15-20 minutes, flipping halfway through.

4. Serve and Enjoy

Serve your gluten-free salmon cakes with a dollop of tartar sauce or a squeeze of fresh lemon juice. These healthy salmon patties pair really well with a summer corn salad, mixed greens salad, or coleslaw.

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Storage and Meal Prep Tips

  • Leftovers: Store any leftover salmon cakes in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or oven for the best flavor and texture.
  • Freezing: Freeze uncooked patties on a parchment-lined baking sheet. Once frozen, transfer them to a bpa-free freezer bag. They can be cooked directly from frozen; just add a few extra minutes to the cooking time.

Why You’ll Love This Recipe

  • Healthy and Nutritious: Packed with omega-3 fatty acids, these patties are a great addition to a gluten-free diet.
  • Versatile: This recipe can be made with wild salmon, canned salmon, or even farm-raised salmon. Just choose your favorite kind of salmon for the best results.
  • Easy: With minimal prep time and cooking time, these salmon cakes are perfect for an easy weeknight dinner or meal prep sessions.

FASTer Way Clients

Savet this recipe for a low carb or regular macro night. It’s higher in healthy fats and protein to help you meet your macro goals easily.

Whether you’re aiming to impress, or just trying to get a weeknight meal on the table, these salmon cakes are a surefire way to elevate your dinner table. 

Ready to get started? Follow my easy recipe card below and don’t forget to rate the recipe with a star rating!

Note: Some links in this blog may be affiliate links. I earn a small commission if you make a purchase through them, at no extra cost to you.

Salmon Cakes

If you like crab cakes, this one is for you!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4
Calories 436 kcal

Ingredients
  

  • 16 oz cooked salmon
  • 3 tablespoons olive oil
  • 1 medium onion finely diced
  • 1 red bell pepper finely diced
  • 1 to 2 garlic cloves minced
  • ½ cup almond flour
  • 2 large eggs beaten
  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • ⅓ cup fresh parsley finely chopped
  • Kosher salt and black pepper to taste

Instructions
 

  • In a large mixing bowl, combine the flaked salmon, diced onion, red bell pepper, minced garlic, almond flour, beaten eggs, mayonnaise, Dijon mustard, parsley, dill, salt, and pepper. Mix until well combined.
  • Form the salmon mixture into 8 patties, depending on your desired size. These easy salmon patties should hold together well but may need a gentle touch.
  • Heat 3 tablespoons of olive oil in a large skillet (I like using my cast-iron skillet) over medium heat. Once the oil is hot, add the salmon patties in batches. Cook each patty for about 4-5 minutes on each side, or until they turn a beautiful golden brown and are cooked through.

Nutrition

Serving: 2pattiesCalories: 436kcalCarbohydrates: 8gProtein: 29gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gTrans Fat: 0.02gCholesterol: 147mgSodium: 172mgPotassium: 727mgFiber: 3gSugar: 3gVitamin A: 1525IUVitamin C: 47mgCalcium: 75mgIron: 2mg
Keyword low carb
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/

How to eat bread for weight loss, according to a dietitian

human holding a bread

Carbs are a supercharged topic in weight loss, so many of my clients have avoided it for years for fear of gaining weight. But the truth is, bread can be part of a healthy eating plan, especially if you want it to be. Whether you’re a mom trying to lose a few pounds, a bread lover who can’t imagine life without it, or simply someone curious about the healthiest ways to enjoy carbs, this one is for you.  

Table of contents

Why do I encourage eating bread?  

Mostly because if you are trying to live a healthy lifestyle, all foods fit.  It is all about moderation and the long game. (plus your body really does need carbs to fuel your brain as well as your muscles during physical activity).

Bread can be part of a healthy diet, especially when choosing whole grain options. It provides valuable nutrients and can contribute to a feeling of fullness, which can support weight management.

– Melanie Marcus, Registered Dietitian

Bread’s Nutritional Benefits

Bread delivers carbohydrates, a primary source of energy for the human body and the brain! Bread offers other important nutrients like fiber, B vitamins, and essential amino acids too. However, not all types offer the same nutritional value and some may be ultra-processed bread, which should be avoided. The key is choosing the right type of bread and eating it in moderation, which is totally possible!

Personally, I would much rather eat a real bagel just once a year than have sub par bagels frequently.  I’d also rather have a slice of homemade sourdough bread than any other white bread hands down.  

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On The GO

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

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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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Understanding Bread Types

Whole Grain vs. White Bread

Whole-Grain Bread and whole-wheat bread are your best choices for weight loss. These varieties offer higher fiber content, which helps with digestion and keeps you feeling full longer. They’re heartier and more flavor IMO. On the other hand, white bread is made from refined grains or white flour that strip away essential nutrients and fiber, leading to blood sugar spikes and crashes.

Low-Calorie Bread vs. Regular Bread

You may think low-calorie bread can be a good option if you’re looking to reduce calorie intake, but this bread is way more processed.  And personally, I don’t recommend it as a general rule. It has fewer calories, so isn’t quite as satisfying and when you take a look at the ingredients list- it’s usually filled with difficult to pronounce ingredients and often little natural fiber or vitamins. One of the main principles in the FASTer Way to Fat Loss (FW or FASTer Way) is Whole Food Nutrition to fuel our body properly for fat loss. 

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Melanie Marcus FASTer Way to Fat Loss Coach

Specific Types of Bread for Weight Loss

The grocery store bread aisle can be overwhelming, here are a few of my favorites.

  • Sourdough Bread: Naturally fermented, offering better gut health benefits due to its lower glycemic index.
  • Ezekiel Bread: Made from sprouted grains, providing more protein and fiber than regular bread.
  • Dave’s Killer Bread: High in fiber and protein while using organic ingredients and minimal added sugar.
  • Joseph’s Whole Wheat Pita: Just half a pita is 90 calories and has great amount of both fiber and protein. I keep these in my freezer for a quick lunch with turkey on most work days. And thanks to their higher fiber content, I can usually make them work into a low carb day.

Is Gluten-Free Bread Better for You?

This depends on your individual dietary needs and health conditions. If you have celiac disease or gluten intolerance, gluten-free bread is essential as it prevents adverse reactions and long-term health issues associated with gluten consumption. However, if you don’t have gluten sensitivities, the benefits of gluten-free bread are less clear. While some gluten-free breads offer excellent nutritional profiles, others may lack essential nutrients like fiber, vitamins, and minerals. Additionally, some commercially available gluten-free breads are high in sugar and additives, which can detract from their potential health benefits. Ultimately, the best choice is a bread that aligns with your specific health requirements and dietary preferences, which means looking for a gluten-free option that is rich in nutrients and low in unnecessary additives. 

Tips for Choosing the Best Bread

The type of bread you choose matters. Whole grain varieties offer more fiber, which helps with digestion and can help you feel full longer, supporting your weight loss goals.

  1. Check the Ingredient List: Look for bread where the first ingredient is whole grain or whole wheat flour.
  2. Avoid Added Sugars and Preservatives: Opt for breads with minimal added sugar and no high fructose corn syrup.
  3. Look for High Fiber Content: Choose breads with at least 3 grams of fiber per slice.
  4. Consider Portions: Even the healthiest breads should be eaten in moderation. Stick to one or two slices per meal.
  5. Timing Matters: Consuming bread in the morning can provide sustained energy throughout the day, avoiding late-night carb loading that can lead to weight gain. Which is why I like intermittent fasting.

Incorporating Bread into Your Day

Breakfast Options

  • Whole Grain Toast with Avocado or Poached Egg: A great way to start your morning with healthy fats and protein.
  • Sourdough Toast with Cottage Cheese and Tomato:  A combo that will keep you energy level high no matter what time you break your fast.
  • Peanut Butter on Whole Wheat Bread with Mashed Raspberries: Add some fruit for a nutrient-packed breakfast.

Lunch and Dinner

  • Open-Faced Sandwiches: Use whole grain or sourdough bread topped with lean proteins and plenty of vegetables.
  • Healthy Side: Pair a slice of crusty bread with veggie-rich dishes like cauliflower bake or ratatouille.

Snacks

  • English Muffins with a healthy spread like almond butter or hummus.

How to have the most control over your bread intake

If you are counting macros or just don’t want to consume too much bread, this tip is for you and it is so simple.  Don’t buy pre sliced bread. Instead, choose a sprouted-grain bread, or any kind of bread you prefer, I love a crusty multigrain bread called Harvest Loaf that I get at my local Harris Teeter.  Then slice it to meet your needs.  You can slice thinner pieces for paninis or toasts, or a heartier slice of bread to dip into soup.  You simply have more control than whatever the store pre-slices for you, with the benefit of having the flavor that you really like.  

Never eat bread alone. Always have it with a protein and healthy fat to keep you from going back for another slice.

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How much is too much bread?

Let’s start by saying, a healthy diet and lifestyle is all about balance.  I find the best way for my clients to start incorporating foods such as bread and pasta into their diet is by becoming more aware of portions and tracking food with an app like My Fitness Pal or FASTer Way to Fat Loss. When you become a client I help set your carbohydrate goals for each day and then work with you to tweak your intake to help lose body fat while including foods that you enjoy eating.  Usually by week three clients are feeling confident in food choices and tracking them easily while losing visceral fat!  

When it comes to weight loss, portion control is key. Enjoying a slice or two of high-quality, whole grain bread can fit into a balanced diet, but be mindful of your portions and overall daily calorie intake.

– Melanie Marcus, RD

Unpopular Opinion:

Eating bread during weight loss doesn’t mean giving up your favorite carb entirely. By making smart choices and incorporating bread into a balanced diet, you can enjoy its benefits without derailing your weight loss goals. Always consult with your health care provider or a registered dietitian to tailor a plan that suits your specific needs.

For more personalized advice and to start your weight loss plan, consider sending me an email to chat through you’re specific concerns.   Learn more and take the first step towards a healthier you!

By following these guidelines, you can confidently enjoy bread as part of a nutritious and satisfying diet. Remember, the key is to make informed choices and maintain balance in your diet and lifestyle.

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