Category: Recipe

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

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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
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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.

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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 supports your health goals while feeding the rest of your family (including the kiddoes) 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.

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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
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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!
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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 supports your health goals while feeding the rest of your family (including the kiddoes) 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

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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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie
Recipe/

Check out this healthy -ish protein rich Egg Salad Recipe

I polled you all in my stories and was interested to learn that 100% of you ate egg salad!  All different kinds of ways too – some simply mashed with avocado, others mash eggs with a bit of mayo, whether for breakfast or for lunch, you all love your egg salad.  And I do too.  

What’s not to love, it holds well, tastes great, and is protein rich – fitting into many eating patterns including low carb, diabetic, keto and of course, for those of us carb cycling in the FASTer Way.  I think there’s a misconception though: That egg salad is unhealthy because most creamy salads are loaded with fat. And lets be honest, a lot of time they are!  But with a few thoughtful swaps, and measurements (don’t eyeball the mayo!) you can create an easy egg salad recipe that has great flavor and will keep you on your health journey.

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Why Choose Egg Salad?

Egg salad is an excellent source of protein, thanks to the egg whites and Greek yogurt. It’s also packed with essential vitamins and minerals like B vitamins, vitamin D, and selenium. By substituting mayonnaise with plain Greek yogurt, you reduce the fat content while still achieving that creamy texture we all love. Plus, using lots of fresh herbs and crunchy veggies adds fiber and antioxidants, and most importantly flavor.  

Ingredients and substitutions:

  • Hard-boiled eggs – This is really the star of the show, I think you could substitute with possibly chickpeas or extra firm tofu but would like to test that for you first. What makes this a great no-cook recipe is that you can either boil your own eggs, or purchase them pre-boiled at nearly every grocery store.
  • Plain Greek yogurt – I love full fat Greek yogurt, but use whatever you have. Sour cream, cottage cheese or simply more mayo works here too.  
  • Mayo – I kept this in to hold onto that traditional egg salad flavor.  A little mayo goes a long way for extra flavor and a little creaminess! You can use any of the yogurt substitutions if you want to omit.  
  • Dijon mustard – You can sub any mustard you have on hand, even yellow mustard 
  • Parsley, fresh dill, or chives – if you don’t have fresh use a teaspoon of dried herbs.  
  • Red onion – green onions or fresh chives would work well too.  If you don’t have red onion all together, you can use celery to get a similar crunch.  
  • Capers – these are optional but add a great brininess and pop of bright flavor.
  • Black pepper and kosher salt to taste – sea salt is fine too, I just prefer kosher!
Jump to Recipe
three brown eggs in bowl

Instructions:

  1. Boil Eggs:
  • Place eggs in a large bowl.
  • Fill the bowl with hot water until the eggs are covered.
  • Bring the water to a rolling boil, then reduce the heat and simmer for about 10 minutes to achieve perfect hard-boiled eggs.
  • For an easier method, you can use an Instant Pot or air fryer to make hard-boiled eggs.
  1. Cool the Eggs:
  • Transfer the boiled eggs to an ice bath (a bowl filled with cold water and ice) to cool them quickly.
  • Once cooled, peel the eggs and chop them into small pieces.
  1. Mix the Ingredients:
  • In a separate bowl, combine the chopped eggs, Greek yogurt, Dijon mustard, red onion, and fresh herbs.
  • If using, add capers.
  • Season with fresh cracked black pepper and sea salt to taste.
  1. Serve and Enjoy:
  • Serve your delicious egg salad in romaine lettuce cups for a low-carb option or on slices of whole-grain bread for a more traditional egg salad sandwich.
  • For a nice crunch, add some fresh celery or bell pepper pieces.
  • Store any leftovers in an airtight container in the refrigerator.

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Health Benefits

High Protein Content

Our healthy egg salad recipe is rich in protein, aiding in muscle repair and growth. The combination of eggs and Greek yogurt provides a complete protein source, making it an excellent choice for those looking to increase their protein intake.

Essential Vitamins and Minerals

Eggs are loaded with B vitamins, vitamin D, and selenium, all of which are crucial for maintaining overall health and well-being. These nutrients support energy production, immune function, and bone health.

Heart-Healthy Option

By using Dijon mustard and capers, you add depth of flavor without the need for additional salt. 

Fresh Herbs and Veggies

Incorporating fresh parsley, dill, chives, and crunchy veggies like celery and bell pepper adds fiber and antioxidants. These components promote digestive health and provide a bright, fresh flavor.

how to hard boil eggs pin

Different Ways to Enjoy Egg Salad

Egg salad is incredibly versatile and can be enjoyed in various ways:

  • Lettuce Wraps: Serve in romaine lettuce cups for a low-carb meal.
  • Whole Grain Bread: Create a classic healthy egg salad sandwich using slices of whole-grain bread and a dash of hot sauce.
  • Avocado Toast: Top your favorite avocado toast with a scoop of egg salad for added protein and flavor.

Meal Prep Made Easy

Egg salad is a great way to use up leftover hard-boiled eggs from Easter time or any meal prep session. Store your egg salad in an airtight container in the refrigerator, and it will stay fresh for up to three days. This makes it a convenient option for healthy lunches throughout the week.

With its high protein content and essential vitamins it’s a dish that aligns perfectly with a health-conscious lifestyle. Plus, the variety of ways to serve it ensures that you’ll never get bored.

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Egg Salad Recipe

Quick and classic egg salad. High in protein too!
Print Recipe
Course Main Course, Salad
Cuisine American
Servings 3
Calories 234 kcal

Ingredients
  

  • 6 hard-boiled eggs chopped
  • 2 tbsp plain Greek yogurt I use full fat
  • 2 tbsp mayo
  • 1 tbsp Dijon mustard
  • 2 tbsp parsley dill, or chives
  • 1/4 cup red onion finely chopped
  • 2 tbsp capers optional
  • Fresh cracked black pepper and sea salt optional

Instructions
 

  • Combine all ingredients in bowl.
  • Let sit in fridge 20 minutes before serving.

Nutrition

Calories: 234kcalCarbohydrates: 3gProtein: 14gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 6gTrans Fat: 0.02gCholesterol: 377mgSodium: 244mgPotassium: 184mgFiber: 1gSugar: 2gVitamin A: 755IUVitamin C: 5mgCalcium: 72mgIron: 1mg
Keyword no cook, quick
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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie
FWTFL/

Hands off air fryer pork tenderloin recipe

Aren’t most recipes made in the air fryer hands off?  That’s what I love so much about it. I was making this recipe last week when my husband walked in the house and commented how good it smelled.  Trust me, it is super delicious and packs a lot of flavor and uses simple ingredients without requiring a lot of attention which means you can focus on what else needs to get on the dinner table.  

It may just be the best way to make pork tenderloin.  

Jump to Recipe

Table of contents

Ingredients You’ll Need

  • Lean pork tenderloin – Trim the silver skin from the tenderloin if there is any.  This marinade would work equally well with boneless pork chops or bone-in chops.  Just note the nutrition will be slightly higher in fat.  
  • Apple cider vinegar – Adds a tangy flavor that helps tenderize the meat.
  • Mustard – Ground mustard, (grainy mustard) works great here but you can use whatever you have on hand.
  • Garlic – I prefer to use fresh or frozen but garlic powder or even jarred will work.
  • Maple syrup – Balances the tanginess with a touch of sweetness. Brown sugar could be used in a pinch.  
  • Kosher salt – Tenderizes and brings out the flavor.
  • Rosemary – Fresh or dried, it adds an aromatic touch.

​Optional:  If you love onion, feel free to slice some, or even add onion powder if you have it. If you love the bite of black pepper, you can season with that as you like as well.  These ingredients, don’t add extra calories, so you can play around with the flavors that you like.  

Olive oil really isn’t necessary for this because we’re air frying.  

Step-by-Step Cooking Instructions

Step 1: Prepare the Pork

Start by trimming any excess fat or silver skin from your pork tenderloin. This ensures even cooking and prevents unwanted calories from fat.

Step 2: Marinate the Pork

In a small bowl, mix together apple cider vinegar, mustard, garlic, maple syrup, kosher salt and rosemary. Place the pork in a resealable bag or container and pour the marinade over it. Seal and refrigerate for at least 20 minutes or overnight for best results.

Step 3: Preheat the Air Fryer

Preheat your air fryer to 400 degrees F. You really want to be sure it’s preheated to get a proper cook.

Step 4: Cook the Pork

Remove the pork from the marinade and pat it dry with a paper towel. Place it in the air fryer basket in a single layer. Air fry the pork at 400 degrees F for about 20 minutes, or until the internal temperature reaches 145 degrees F. Use an instant-read thermometer to check the center of the meat for accurate cooking.

Step 5: Rest the Meat

Once cooked, remove the pork tenderloin from the air fryer and let it rest for 5-10 minutes. This helps the juices redistribute, ensuring a juicy, delicious pork chop every single time.

Serving Suggestions

  • Roasted or air-fried vegetables – Sweet potatoes, green beans, or cauliflower rice are great options.
  • Fresh green salad – A light vinaigrette complements the flavors beautifully.
  • Quinoa or wild rice pilaf – Compliment your protein with whole grain carbs to round out the meal.
  • Savory apple chutney – Or even apple sauce complements the pork’s flavors with a touch of sweetness.

One of my favorite sides this summer has been this celery salad – the kids even love it.  They also like to have pork with tater tots or sweet potato.  

Tips for the Best Pork Tenderloin

  • Use a meat thermometer – Ensuring the pork reaches the correct internal temperature is key to food safety. This may just be my most used piece of kitchen equipment!
  • Don’t skip the marinade – It’s one of my favorite ways to infuse the pork with flavor. Just 15 minutes is all it takes!
  • Preheat the air fryer – A preheated air fryer ensures even cooking.
  • Rest the meat – This step guarantees a clean plate every time.

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Nutrition and Macros

You may think pork is a no-no if you’re trying to keep calories low, but in reality, pork tenderloin is a lean cut of meat, meaning it has a low fat content and is lower in calories compared to other cuts of pork. This makes it an ideal choice for those who are trying to maintain a healthy diet. In fact, a 3-ounce serving of pork tenderloin contains only about 120 calories and 2.5 grams of fat.

It’s also high in protein, which can help keep you feeling fuller for longer periods of time and can aid in building and repairing muscle. And if you’re doing the FASTer Way with me, you know hitting your protein goals helps reduce cravings and prevent overeating.

It’s also a good source of essential vitamins and minerals such as iron, zinc, and B vitamins. These nutrients are important for maintaining overall health and can be lacking in certain restrictive diets.

This easy recipe is perfect for busy weeknights and will become one of your favorite air fryer recipes. If you try this recipe, and I hope you do, let me know!  

For more delicious recipes like my quick air fried donut holes, make sure to join my mailing list.  

Rosemary Garlic Pork Tenderloin

Print Recipe Pin Recipe
Course Main Course
Cuisine American
Servings 6
Calories 180 kcal

Ingredients
  

  • 2 pounds lean pork tenderloin
  • 1.5 tbsp apple cider vinegar
  • 2 tbsp grainy mustard
  • 4 cloves garlic
  • 2.5 tsp maple syrup
  • 2 tsp kosher salt
  • 2 tsp dried rosemary

Instructions
 

  • Mix together marinade ingredients and submerge pork for at least 15 minutes or overnight in fridge.
  • Pull pork out about 30 min before cooking.
  • Place in preheated air frier (400F) for about 20 minutes or until thermometer reads 145F.

Nutrition

Serving: 5ozCalories: 180kcalCarbohydrates: 3gProtein: 32gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.03gCholesterol: 98mgSodium: 911mgPotassium: 629mgFiber: 0.3gSugar: 2gVitamin A: 5IUVitamin C: 1mgCalcium: 19mgIron: 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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

Melanie Marcus Selfie
Articles/

DIY pineapple foot scrub that really works

sliced pineapple

I go through a lot of whole, fresh, pineapple. More than most.  So I got to thinking, besides throwing them in a composter, what else can be done?  So today, we’re talking recipes, but not the kind you eat! This recipe is for your feet, and you really only need 3 ingredients.

Table of contents

Are you tired of dealing with rough skin on the soles of your feet? Say goodbye to dry, achy feet with this refreshing and effective DIY pineapple foot scrub. This deep exfoliating foot scrub uses the natural enzymes found in fresh pineapple, combined with the gentle exfoliating power of sugar and the moisturizing benefits of coconut oil. Follow my step-by-step guide to create your own luxurious foot scrub at home.

Cut pineapple on board with body scrub in jar

Ingredients You’ll Need

  • Fresh Pineapple (1/2 cup, finely chopped)
  • Granulated Sugar (1 cup)
  • Coconut Oil (1/4 cup)

Optional:

  • A few drops of peppermint essential oil
  • A few drops of vitamin E oil

Why These Ingredients Work

Pineapple (Ananas Sativus)

Pineapple contains bromelain, an enzyme that helps break down dead skin cells, making it an excellent natural exfoliant. It also has citric acid and vitamin C, which are great for brightening and refreshing your skin.

Sugar

The sugar acts as a physical exfoliant, gently removing rough and dry skin from your feet. It’s a simple yet effective way to achieve smoothness – and a much healthier way to include sugar into your daily routine!

Coconut Oil (Cocos Nucifera)

Coconut oil is rich in fatty acids and vitamin E, which moisturize and soften the skin. It forms a protective barrier, keeping your feet hydrated for longer.

Peppermint Essential Oil

A few drops of peppermint oil can add a refreshing scent and a cooling sensation that helps soothe achy feet.

Vitamin E Oil

Vitamin E is known for its skin-nourishing and antioxidant properties, making it a perfect addition to your foot scrub.

Step-by-Step Instructions

Step 1

Start by cutting a few slices of fresh pineapple and finely chopping them. You’ll need about 1/2 cup in total. If you don’t know how to cut a pineapple – check out this guide.

Step 2

In a mixing bowl, combine the chopped pineapple with 1 cup of granulated sugar.

Step 3

Slowly add 1/4 cup of coconut oil to the mixture, stirring until well combined.

Step 4

Adjust the consistency by adding more sugar for a thicker scrub or more oil for a smoother texture.

Step 5

Once the scrub reaches your desired consistency, transfer it to an airtight container for storage.

Step 6

To use, apply a generous amount of foot scrub to your wet feet, massaging in circular motions for a few minutes. Focus on the rough skin areas like the soles of your feet.  

Step 7

Rinse with warm water and pat your feet dry. For best results, follow up with a moisturizer.

Benefits of Using Pineapple Foot Scrub

  • Exfoliation: The fruit enzymes in pineapple help break down dead skin cells, while the sugar provides a physical exfoliation.
  • Moisturization: The combination of coconut oil and pineapple helps to moisturize and soften the skin, leaving it feeling smooth and hydrated.
  • Improved Texture: Regular use can improve the overall appearance and texture of your feet.
  • Refreshing: The addition of peppermint essential oil gives a refreshing cooling sensation for achy feet.

    Tips for Best Results

    • Use the scrub 2-3 times a week for optimal results.
    • For a more intense exfoliation, use a pumice stone after applying the scrub.
    • Store the scrub in the fridge to keep it fresh.

    Pineapple Recipes

    For some other really cool ways to use pineapple in recipes you can eat check out:

    1
    pineapple pancakes
    Pineapple Pancakes
    Check out this recipe
    2
    Alcohol Free Winter Sangria
    Tangy wine-like sangria
    Check out this recipe

    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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Recipe/

    Step-By-Step Guide to make 3-ingredient banana ice cream

    If you’re craving a creamy, guilt-free dessert that satisfies your sweet tooth, I have the recipe for you! This 3-ingredient banana ice cream comes together quickly and the best part is – you don’t need an ice cream maker!  With simple ingredients such as frozen bananas, a little milk, and your favorite flavorings, you’ll be serving this banana ice cream in minutes. 

    Jump to Recipe

    I’ve even made this with just bananas as a first food for my kids during the summer.  

    Possible bonus, you’re kids will love it.  Shhhh, don’t tell them that it’s a healthier dessert.  

    Table of contents

    banana on white knit bag

    Ingredients and substitutions

    Frozen Bananas

    Large whole bananas.  Overripe bananas work best.  Do not use room temperature bananas, the consistency will not have the texture of ice cream.  

    Dairy of Choice

    Options include cream, regular milk, coconut milk, coconut cream or almond milk. If you’re on the cottage cheese train, you can use that here too!   Or check out this recipe for cottage cheese ice cream. Greek yogurt can also be substituted if necessary.

    Flavoring Agent

    1-2 teaspoons; choose from cocoa powder, vanilla extract, or peanut butter

    Equipment needed

    All you need for this is a high speed blender or food processor to get that creamy soft serve consistency.  Vitamix blenders are a perfect tool to use if you have one.  A regular blender can work as well, you just may need to scrape side the sides a few times as you blend.  

    Preparation Steps

    Jump to Recipe

    Step 1: Slice and Freeze the Bananas

    1. Slice the Bananas:  Start by peeling the bananas and slicing them into coins. Place the banana slices in a single layer on a baking sheet lined with parchment paper or a silicone mat.
    2. Freeze Until Firm:  Freeze the banana slices until they are firm, which usually takes about 1-3 hours. If you find that you’ll be making this one on the fly, keep a stash of ripe large bananas in the freezer.  Just peel them first and freeze them at least overnight, or until you’re ready to use them.  

    Step 2: Blend the Ingredients

    1. Add to Blender:  Once the banana slices are frozen, add them to a food processor or a high-powered blender. 
    2. Add Dairy and Flavoring Agent:  Pour in your chosen dairy (such as coconut milk) and add your preferred flavoring agent (like a teaspoon of vanilla extract or a dollop of peanut butter).
    3. Blend Until Smooth:  Pulse the mixture until the ingredients are combined. Then blend continuously until you achieve a smooth, creamy texture. You may need to scrape down the sides of the blender a few times to ensure everything is evenly mixed. This should only take a few minutes.  

    Step 3: Enjoy or Store

    1. Serve Immediately: For a soft-serve consistency, enjoy your banana ice cream right away.
    2. Store for Later:  If you prefer a harder ice cream, transfer the mixture to a freezer-safe container and freeze for an additional 1-2 hours until it reaches your desired consistency.
    Chocolate. Original public domain image

    Flavor options for homemade banana ice cream:

    • Chocolate ice cream:  Add 2T cacao powder
    • Almond chocolate chip ice cream:  Make the basic recipe and then swirl in 2T almond butter and chocolate chips.  
    • Mint chocolate chip ice cream:  Add 1/4 cup fresh mint leaves to the banana mixture before blending.  Fold in chocolate chips before serving.  
    • Peanut butter swirl ice cream: Swirl in unsweetened creamy peanut butter before serving.
    • Vanilla ice cream:  Add a teaspoon of vanilla extract

    Enhance any flavor by topping with a pinch of salt.  Flakey sea salt works best to give you a pop of flavor with each bite.  Let me know if you try these.  I’m excited to know which flavor combinations are your favorite.  

    Serving Suggestions

    Elevate your banana ice cream with these tasty additions:

    • Sprinkle chopped nuts or dark chocolate chips for extra crunch.
    • Drizzle honey or maple syrup for added sweetness.
    • Add fresh banana slices and a sprinkle of coconut flakes for a summery treat.

    FAQ

    How does it compare to real ice cream?   

    While banana ice cream may not have the exact same texture and taste as traditional ice cream, it is a healthier alternative.  That said, if you use a few tablespoons of heavy cream or half and half, you will get a more traditional ice cream consistency and mouthfeel. 

    Caloric Content

    A typical serving of traditional ice cream can range from 200 to 300 calories or more, depending on the flavor and brand. In comparison, a serving of frozen blended banana usually contains around 100 calories, making it a lighter option.

    Fat and Sugar Content

    Traditional ice cream is rich in saturated fats and added sugars, contributing to higher cholesterol levels and increased risk of heart disease. On the other hand, frozen blended banana is fat-free and contains natural sugars, which offer a healthy energy boost without the crash.

    Nutritional Benefits

    Bananas are packed with beneficial nutrients such as potassium, vitamin C, and dietary fiber. These nutrients support heart health, boost the immune system, and aid in digestion. Traditional ice cream lacks these natural vitamins and minerals, instead often containing artificial additives and less nutritional value.

    One serving of this dessert is just 125 calories, 2g protein, 1g fat, 31g carbs. Totally doable. Especially if you’re being mindful of macros, as we are in the FASTer Way.

    Dietary Restrictions

    For those with dietary restrictions, frozen blended banana is a versatile choice. It’s naturally vegan, gluten-free, and suitable for individuals with lactose intolerance, whereas traditional ice cream usually contains dairy and gluten, limiting its accessibility.

    By choosing frozen blended banana over traditional ice cream, you can enjoy a delightful dessert that’s not only delicious but also aligns with a healthier lifestyle.

    How do I know if my bananas are ripe?  

    Bananas have several stages of ripeness.  For this recipe I recommend using yellow bananas that have some brown spots, or bananas that are entirely brown will offer the most sweetness.  Do not use green bananas for this homemade ice cream.  

    Tips

    Store for another day by pouring into an airtight container.  Smooth out into one layer and top with plastic wrap.  Push wrap down to the top layer of the ice cream so ice crystals don’t form.  Pop on the lid and store in the freezer.  

    Creating this 3-ingredient banana ice cream is as easy as it is delicious. Whether you’re indulging in a soft-serve treat or enjoying a scoop of firmer ice cream, you’ll find this dessert to be a healthier alternative to traditional ice cream.

    Banana Ice Cream

    Save this healthy dessert for literally anytime you're in the mood for a sweet treat!
    Print Recipe
    8 minutes
    Total Time 8 minutes
    Course Dessert
    Cuisine American
    Servings 2
    Calories 125 kcal

    Equipment

    • 1 high power blender food processor

    Ingredients
      

    • 2 large bananas frozen
    • 1/4 cup almond milk or milk of choice
    • Vanilla or cocoa powder

    Instructions
     

    • Freeze bananas, if not already frozen.
    • Add bananas and milk to the base of your Vitamix or food processor and blend on high until creamy and smooth. Add milk 1T at a time if more is needed to get the blender going.
    • Add flavoring agent of choice!

    Nutrition

    Serving: 2gCalories: 125kcalCarbohydrates: 31gProtein: 2gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gSodium: 42mgPotassium: 487mgFiber: 4gSugar: 17gVitamin A: 87IUVitamin C: 12mgCalcium: 44mgIron: 0.4mg
    Keyword dairy free, gluten free, healthy
    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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Articles/

    Low-carb & delicious Cheesy Cabbage Pizza recipe

    Pizzas portioned out on plate

    Who says pizza can’t be both delicious and healthy? Last night, I decided to put a creative spin on pizza by using cabbage as the crust.  

    Cabbage as a pizza base may sound unusual, but these thick slices of low-carb deliciousness are not only satisfying but also packed with vitamin C, aiding weight loss (because they’re low calorie) and supporting immune systems thanks to their prebiotic fiber. Plus, it aligns perfectly with a whole foods approach to nutrition that I teach in my weight loss program – The FASTer Way to Fat Loss. The fact is, this unique take on pizza is perfect for your next week’s menu rotation—especially if you’re looking to keep things tasty and nutrient-rich.  Did I mention cabbage is likely the most affordable vegetable at the market?  

    Jump to Recipe

    Table of contents

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    Ingredients:

    • Thick slices of green cabbage or red cabbage (I’ve tried both and they’re great)
    • 1/4 cup marinara sauce or tomato sauce per slice(Recommended brand: Rao’s)
    • 1/2 oz shredded mozzarella cheese per slice
    • Toppings of choice (we like turkey pepperoni)
    • Olive oil spray
    • Salt and pepper, to taste
    • Optional toppings: green onions, cherry tomatoes, garlic powder, fresh basil, mushrooms, pineapple and left over ham.  Sky’s the limit!  
    Jump to Recipe
    image of cabbage pizzas on sheet pan

    Step-By-Step Guide:

    Preparing Your Cabbage Base:

    1. Preheat your oven to 400 degrees Fahrenheit and prepare your baking tray.
    2. Cut your red cabbage into 3/4 inch slice rounds that will form the bases of your pizza.
    3. Lay them on a baking sheet and spray each slice with olive oil.
    4. Season with salt and pepper to infuse the slices with flavor.
    5. Roast in the oven until they reach a delectable golden brown, about 20 minutes.

    Adding the Toppings:

    1. Once the first roast is done, carefully flip over each cabbage steaks.
    2. Spoon 1/4 cup of the marinara sauce over each round, creating a tomato mixture that mirrors traditional pizza.
    3. Sprinkle each with 1/2 oz of finely shredded mozzarella cheese.
    4. Add the turkey pepperoni or any other bite-sized pieces of your preferred toppings.
    5. Optional: For a burst of fresh taste, add green onions, cherry tomatoes, and a sprinkle of garlic powder or oregano.
    6. Return to the oven and bake at medium heat for another 10-15 minutes or until the cheese bubbles into melted perfection.

    Serving:

    1. Garnish with fresh basil leaves.
    2. Serve hot.
    Pizzas portioned out on plate

    Why Cabbage Pizza?

    The beauty of this cabbage pizza lies in its simplicity. With only three core ingredients, it takes the hassle out of dinner prep. Cabbage is a powerhouse vegetable, making these pizzas ideal for those on a keto diet, low carb or even carb-cycling, providing essential nutrients with minimal g fat.  

    Because we’re baking the cabbage rather than frying, it retains much of its nutritional value. And thanks to cabbage’s flexibility, it pairs beautifully with nearly any topping. 

    If you’re in meal prep mode, these pizzas are convenient to reheat and can make great quick lunches throughout the week. Plus, for anyone interested in weight management without compromising on taste, swapping your traditional pizza base with cabbage might just be the tip you’ve been looking for.

    Social media platforms like TikTok have sparked a trend for innovative, health-focused recipes, and this cabbage pizza is sure to join the ranks as a great recipe for low carb meals.

    Remember, when it comes to cooking, the joy is in the experiment. Swap ingredients, try new toppings, and find what works best for you and your dietary needs.

    How they fit into macros

    One 3/4 inch pizza with 1/4 cup marinara and 1/2 oz mozzarella cheese provides:

    107 Calories

    8g Carbohydrate

    3g Fiber

    6g Fat

    6g Protein

    Log your toppings individually to customize for your macros!

    Pizzas portioned out on plate

    Cabbage Pizza

    3 ingredients and simple. Need I say more?
    Print Recipe Pin Recipe
    Cook Time 4 minutes
    Course Main Course
    Servings 4
    Calories 107 kcal

    Equipment

    • 1 Sheetpan lined

    Ingredients
      

    • 1 head cabbage sliced into 3/4 inch pieces
    • 1 cup marinara sauce
    • 2 oz mozzarella cheese shredded

    Instructions
     

    • Lay cabbage slices onto sheet pan. Spray both sides with olive oil spray. Season with salt and pepper to taste.
    • Bake at 400F for 20 minutes.
    • Flip cabbage and layer with sauce, cheese and toppings.
    • Cook for another 10-15 minutes until cheese is bubbly and melted.

    Nutrition

    Calories: 107kcalCarbohydrates: 8gProtein: 6gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gCholesterol: 11mgSodium: 420mgPotassium: 579mgFiber: 3gSugar: 10gVitamin A: 583IUVitamin C: 87mgCalcium: 171mgIron: 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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Articles/

    Kid-friendly + Easy baked Turkey Meatball recipe

    If you know me, you know I love my mom’s turkey meatballs.  They’re actually called kotlety, which is Polish for “meatball”.  They’re just downright comforting and very simple to make.  I love them with sauce, sliced cold onto a sandwich or just straight out of the fridge for a quick snack.  IYKYK.  So, honestly, I’m sharing this recipe more for myself, my brother and my sister so all of my nieces and nephew can enjoy and remember these as fondly as I do.  Thanks Mom!

    Jump to Recipe

    Kid appeal

    The best part? This turkey meatball recipe is baked and can be a delicious dinner staple for every age—from younger children with little fingers to picky eaters who only eat one food – this is a strong contender. The flavorful meatballs are a mixture of ground turkey, breadcrumbs, and the secret ingredient, Locatelli Romano, making them perfect for a childhood food and well into adulthood. 

    Ingredients You’ll Need:

    • 3 pounds lean ground turkey
    • 1/3 cup breadcrumbs
    • 1/4 cup grated Locatelli Romano cheese
    • 3/4 cup finely chopped parsley
    • 1/4 cup milk
    • 1 clove garlic
    • 1 large egg
    • Salt and pepper to taste

    About the turkey

    I’ve tried this recipe with 85%, 92% and 99% lean ground turkey.  I am always happier with the texture and flavor when I use 85 or 92% lean ground turkey.  Not to mention when I use 99% only, they need much less bake time, and could be done in about 30 minutes.  So while I love a good lean protein option, this one should be saved for low carb day.  I recommend going with 85% lean ground turkey.  

    The secret ingredient – Locatelli Romano

    We’ve tried making this dish with parmesan cheese in a pinch, and it is simply not the same.  Locatelli Romano cheese has a deep, sharp and salty flavor that literally makes this recipe.  Don’t try to substitute it!  Buy a large chunk and grate with a box grater or microplane when you need it for this recipe.  

    ​Don’t skimp on the parsley

    Let me tell you why.  This recipe has a lot of umami rich ingredients.  With turkey and egg and cheese, it needs the brightness from the parsley and while 3/4 cup chopped seems like a lot (I sometimes add more) and it’s really what makes it such a great recipe.  

    A Few ‘Great Ways’ To Serve These Meatballs:

    • Over your favorite pasta with marinara sauce for a quick meal.
    • Paired with sweet potato fries or brown rice and broccoli for a well-balanced plate.
    • Smothered in Rao’s marinara or any tomato sauce you love served on a whole grain roll.
    • Stored in an airtight container, they make for fantastic meal prep options for a quick meal the next day.

    Instructions for Making Mom’s Turkey Meatballs:

    Jump to Recipe
    1. Preheat your oven to 375 degrees F and line a baking sheet with non-stick parchment sheets or parchment paper for fast cleanup.
    2. In a large mixing bowl, combine all ingredients.  Integrating a food processor might seem like an easy way, but some things are best done the traditional way, ensuring the turkey mixture retains its texture.
    3. Into the turkey mixture go the grated Locatelli Romano, breadcrumbs, fresh parsley, and milk. Using a wooden spoon, mix until you’ve got a consistent meatball mixture.
    4. Crack in the egg, and crushed garlic followed by a sprinkle of salt and pepper. Mix until combined.
    5. Time to shape these simple turkey meatballs! With clean hands or a set of scoopers, form the turkey mixture into perfect balls. For consistent sizes, use a small cookie scoop—it also makes the prep time fly by while keeping my hands clean!
    6. Place the meatballs on the prepared baking sheet ensuring they’re spread out evenly. 
    7. Bake the meatballs in the preheated oven until golden and cooked through, with an internal temperature of 165 degrees F—this usually takes 50 minutes.

    Protein Options

    For those who like to tinker in the kitchen, here are different ways to modify this new recipe:

    • Swap ground turkey for ground chicken or lean ground beef.
    • Turn them into paleo turkey meatballs by using almond flour instead of breadcrumbs.
    • Hide additional nutrients like finely diced red onion or grated sweet potatoes into the mix for hidden vegetables.
    • Make a double batch of these baked meatballs and store extras in the freezer for an even quicker family meal next time. For other batch cooking ideas, check out this article.

    Macros and Nutrition

    I broke out the serving for these to one meatball so you can create a serving of 2, 3, 4 or more meatballs to meet your individual macro needs.

    When made with 85% lean turkey, one meatball has:

    Carb: 1g

    Protein: 14g

    Fat: 2g

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    Mom’s Turkey Meatballs

    Print Recipe Pin Recipe
    Prep Time 5 minutes
    Cook Time 50 minutes
    Course Main Course
    Servings 24
    Calories 78 kcal

    Equipment

    • 1 Sheetpan
    • 1 baking dish 9×13

    Ingredients
      

    • 3 pounds ground turkey 85% lean
    • 1/3 cup bread crumbs
    • 1/4 cup Locatelli Romano cheese grated
    • 3/4 cup parsley chopped
    • 1/4 cup milk
    • 1 clove garlic I use Dorot
    • 1 egg
    • salt and pepper to taste

    Instructions
     

    • Gently combine all ingredient in a large bowl.
    • Use a small ice cream scoop to form into even balls. (about 24)
    • Bake at 375 F for 1 hour.

    Nutrition

    Calories: 78kcalCarbohydrates: 1gProtein: 14gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.5gTrans Fat: 0.01gCholesterol: 39mgSodium: 57mgPotassium: 188mgFiber: 0.1gSugar: 0.2gVitamin A: 190IUVitamin C: 3mgCalcium: 22mgIron: 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 supports your health goals while feeding the rest of your family (including the kiddoes) well, then you’ve come to the right place!

    Melanie Marcus Selfie