Category: Articles

Chocolate Baked Oatmeal recipe (High protein + GF)

If you’re anything like me, planning meals in advance can save you so much stress during the week. That’s why I love making this chocolate baked oats recipe (originally from Lillie Eats and Tells) at the beginning of the week. It’s the perfect blend of taste and nutrition thanks to zucchini and mini chocolate chips and other healthy ingredients like gluten-free oats and chocolate protein powder.  And for the record, I know this will sound crazy, but I don’t even heat it up when I eat it!  I actually prefer it cold, straight out of the fridge with a splash of almond milk. 🤷🏻‍♀️

This post may include affiliate links for which I receive a small commission.  

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😍 Why You’ll Love Chocolate Baked Oats

  • High Protein Content: Thanks to the chocolate protein powder and egg whites, these baked oats offer a protein boost to keep you full and satisfied. 
  • Gluten-Free: Made with gluten-free oats, these baked oats are perfect for those with gluten sensitivities.
  • Satisfaction: You may think I drank the kool-aide with this one, but I really get satisfaction with these. Similar to that of chocolate, undercooked brownies. I know!
  • Simple Ingredients: This recipe uses ingredients easily found at your local grocery store.
  • Great for Meal Prep: Prepare this dish at the beginning of the week and enjoy individual portions throughout, stored in an airtight container.

🗒️ Ingredients

  • yellow summer squash or zucchini – this is where the bulk of the recipe comes from. Don’t worry, it won’t affect the flavor of the chocolate oats.  That’s what makes zucchini and squash such a home run for macro friendly baking!
  • liquid egg whites – you can separate whole eggs for this in a pinch.  I’ve also used half egg whites and half flax egg, just know that macros will change.  
  • almond milk – the original recipe calls for almond milk creamer, but I never have it on hand.  So I use almond milk to keep calories low and it turns out great.  
  • old fashioned oats- Use rolled oats for this to get the right texture. As with most oat recipes, you could sub in quick oats but don’t use steel cut!!
  • chocolate protein powder – I use the FASTer Way Hydrobeef protein powder. I love the way it tastes in my shakes, but it also bakes really well here too.  
  • jet black cocoa powder  – regular cocoa powder is fine too. 
  • vanilla extract 
  • baking powder
  • mini chocolate chips – these are key.  When you sprinkle them across the top they add a great texture and pop of real chocolate to each slice.  Use mini dark chocolate chips – not regular or large sized chips to keep it macro friendly.  
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💡Gluten-Free? Read This!

Ensure you’re using certified gluten-free oats, whether they be quick oats, rolled oats, or steel-cut oats. Gluten-free oats are processed in facilities free from gluten contamination, making them safe for those with celiac disease or gluten sensitivity.

I know this will sound crazy, but I don’t even heat it up when I eat it!  I actually prefer it cold, straight out of the fridge with a splash of almond milk.

👩‍🍳 How to Make My Chocolate Baked Oats

  1. Preheat Your Oven to 350°F (175°C).
  2. Prepare the Squash by using a box grater to finely grate it.  You can use a food processor to get a smoother texture. In fact, it was recommended in the original version of this recipe, but I just cannot dirty another appliance when cooking!  
  3. In a large mixing bowl, combine the squash, egg whites, oats, milk, chocolate protein powder, cocoa powder, vanilla extract, and baking powder.
  4. Mix Well until all ingredients are fully combined.
  5. Pour into a greased 9×9 baking dish. For good measure I also line it with foil or parchment paper to make clean up easy.  Trust me, it sticks to the pan! Top with mini chocolate chips.
  6. Bake for 45-50 minutes or until the center is set. The bottoms may appear moist but will firm up as they cool.
  7. Cool to room temperature before cutting into 4 pieces.

📓 Best served with

Enjoy your chocolate baked oats with a drizzle of peanut butter, a pinch of salt, or a few fresh berries. Add a dollop of almond butter or cashew butter for some healthy fats and a depth of flavor. Pair with a glass of oat milk or tea for a complete, delicious breakfast.

I top with a spray of Reddi Whip. Don’t judge!

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👝 How to Store Leftovers

Store leftovers in an airtight container covered with plastic wrap in the refrigerator. These oats can stay fresh for up to five days, making them perfect for meal prep. You can also freeze them for longer storage.

🧠 Common Questions

Can I use different types of milk?

Yes! Feel free to use any type of milk, such as unsweetened vanilla almond milk, soy milk, or coconut milk, depending on your preference.

What if I don’t have a food processor?

A high-speed blender can also work well for grating the squash. Alternatively, you can grate it manually using a box grater.

Can I make this vegan?

Yes! Replace egg whites with flax eggs to make the recipe vegan-friendly.

Is this recipe suitable for an air fryer?

You can try baking individual portions in a muffin tin using an air fryer, but adjust the bake time accordingly.

Chocolate Baked Oats (GF + high protein)

I meal prep this one just for me <3
Servings 4
Calories 254 kcal

Ingredients
  

  • 2 yellow summer squash or zucchini finely grated (520 g)
  • 1 cup liquid egg whites
  • 1 ⅓ cup old fashioned oats
  • ¼ cup Califia Farms almond milk creamer or just sub your favorite milk
  • 2 scoops FW chocolate hydrobeef protein
  • ¼ cup jet black cocoa powder
  • 2 tsp vanilla
  • 2 tsp baking powder
  • 2 Tbsp mini chocolate chips

Instructions
 

  • Pre-heat oven to 350 degrees.
  • In a large bowl, combine your squash (no need to drain), liquid egg whites, oats, creamer, protein powder, stevia, cocoa powder, vanilla, and baking powder. Mix well and pour into a greased 9×9 pan. Sprinkle the top with 2 Tbsp mini chocolate chips and bake for 45-50 minutes or until set. The bottoms will be wet but that’s ok! It gets better as it sits in the fridge.
  • Let them cool before cutting into 6 pieces.
  • Make sure to store in the refrigerator and enjoy!

Nutrition

Calories: 254kcalCarbohydrates: 32gProtein: 22gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 3mgSodium: 401mgPotassium: 475mgFiber: 6gSugar: 8gVitamin A: 704IUVitamin C: 18mgCalcium: 183mgIron: 3mg
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

Healthy holiday brussels sprouts with cranberries

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

😍 Why You’ll Love Perfect Roasted Brussels Sprouts

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

🗒️ Ingredients

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

👩‍🍳 How to Make My Perfect Roasted Brussels Sprouts

Step 1: Prep Your Sprouts

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

Step 2: Season the Sprouts

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

Step 3: Roast for Perfection

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

Step 4: Add Flavors

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

Step 5: The Finishing Touch

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

Step 6: Serve and Enjoy!

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

💡 Gluten-Free? Read This!

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

📓 Best Served With

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

For dessert you may like these festive cranberry bars 🙂

👝 How to Store Leftovers

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

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🔍 Nutrition Benefits

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

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

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

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

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

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

🧠 Common Questions

1. Can I make these ahead of time?

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

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

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

3. How can I add more sweetness?

Top with pomegranate seeds for color and pop of flavor.

Roasted Brussels Sprouts

Course Side Dish
Servings 4
Calories 152 kcal

Ingredients
  

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

Instructions
 

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

Nutrition

Calories: 152kcalCarbohydrates: 19gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 320mgPotassium: 472mgFiber: 5gSugar: 9gVitamin A: 859IUVitamin C: 96mgCalcium: 53mgIron: 2mg
Tried this recipe?Let us know how it was!

Easy Mini pepper appetizer

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

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😍 Why You’ll Love these Mini Sweet Pepper Appetizers

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

🗒️ Ingredients

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

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

👩‍🍳 How to Make My Mini Sweet Pepper Appetizers

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

📓 Best Served With

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

👝 How to Store Leftovers

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

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🧠 Common Questions

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

🔍 Macro Breakdown

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

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

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

Stuffed Mini Bell Peppers with Herbed Goat Cheese

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

Ingredients
  

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

Instructions
 

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

Nutrition

Calories: 62kcalCarbohydrates: 4gProtein: 4gFat: 4gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 8mgSodium: 66mgPotassium: 134mgFiber: 1gSugar: 3gVitamin A: 2023IUVitamin C: 73mgCalcium: 33mgIron: 1mg
Keyword low carb
Tried this recipe?Let us know how it was!

Pumpkin Pie Spice Baked Oatmeal Recipe (Gluten Free)

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

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

😍 Why You’ll Love Pumpkin Pie Oatmeal Bake

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

🗒️ Ingredients

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

💡 Gluten-Free? Read This!

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

👩‍🍳 How to Make My Pumpkin Pie Oatmeal Bake

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

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📓 Best Served With

This pumpkin oatmeal bake pairs wonderfully with:

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

👝 How to Store Leftovers

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

🧠 Common Questions

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

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

  • Can I substitute the sweetener?  

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

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

Pumpkin Spice Oatmeal Bake

Course Breakfast
Servings 4
Calories 245 kcal

Ingredients
  

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

Instructions
 

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

Nutrition

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

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. 

😍 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!

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

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!

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.  

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!

    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

    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!

    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

    😍 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

    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

    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.

    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)

    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

    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.

    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. 

    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.

    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

    How to cook lentils perfectly (recipe + tips)

    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.

    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