Tag: easy

Protein/

Yummy Avocado Chicken Salad Lettuce Wraps recipe

Looking for a healthy lunch that’s easy to make and packed with healthy fats? I love these avocado chicken salad lettuce wraps—they’re one of my go-to meals when I’m trying to keep things light but satisfying. They’re perfect for a quick dinner, lunch, or even something I whip up the night before (if I can resist eating it all and save some for the next day!). With minimal cooking and loads of flavor, this California avocado-inspired dish has definitely become one of my favorite lettuce wrap recipes. Give it a try!

If you’re a chicken salad fan, you may like my macro friendly waldorf chicken salad.

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I love cooking, but it seems like with 2 school aged children, we are always on the go. Here are some of my go-tos.

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😍 Why You’ll Love Avocado Chicken Salad Lettuce Wraps  

  • Minimal Cooking: Spend as little time as possible in the kitchen with this recipe. Whether you’re using a pre-cooked chicken breast or rotisserie chicken from the grocery store, or even Costco canned chicken you’ll have these wraps ready in no time.  
  • Handful of Ingredients: You only need a few staples like Greek yogurt, black pepper, and lemon juice, paired with fresh produce like ripe avocados, celery, and romaine lettuce.  
  • Healthy and Low-Calorie: Packed with healthy fats from the avocado, these wraps are perfect for anyone tracking a calorie diet or aiming to keep things light.  
  • Refreshing on a Hot Summer Day: Skip heavy meals! These wraps are light, fresh, and exactly what you need to cool down.  
  • Customizable: Whether you prefer lime juice over lemon juice, or like to throw in extras like green onions or red onion, there’s plenty of room to make them your own.  

🗒️ Ingredients + Substitutions  

To make these simple lettuce wraps, here’s what you’ll need from the grocery store:

  • chicken breast, cooked and shredded. If you’re short on time, use a rotisserie chicken for convenience! Canned Kirkland chicken breast is also a good option. 
  • avocado, mashed. Use a fresh avocado or hass avocados for the creamiest flavor. I also use Kirkland avocado mash cups when I have them.
  • Greek yogurt. Swap with lite sour cream if needed. 
  • mustard. Dijon mustard works well for a punchier flavor
  • lemon juice. Lime juice works too  
  • celery stalk, chopped  
  • Salt and black pepper, to taste  
  • Romaine lettuce leaves (or use butter lettuce, bibb lettuce, or lettuce cups for variety)  

Optional add-ins for extra crunch and flavor:

  • Green onions  
  • Red onion, finely diced  
  • Large avocados for garnish  

💡 Gluten-Free? Read This!  

This delicious recipe is naturally gluten-free, thanks to the use of lettuce leaves rather than bread or wraps. Butter lettuce or bibb lettuce makes a crunchy and pliable replacement for traditional tortillas, while Romaine lettuce provides a crisp texture that’s perfect for these chicken wraps.  

👩‍🍳 How to Make My Avocado Chicken Salad Lettuce Wraps  

Follow these simple steps to assemble this healthy lunch in no time:

Cook and Shred the Chicken  

If you’re starting from scratch, cook the chicken in a large skillet over medium heat until done. Alternatively, shred leftover chicken from last night, or grab a rotisserie chicken for a quick option.  

Mix the Chicken Salad Mixture  

Using a large bowl (or mixing bowl), combine shredded chicken, mashed ripe avocado, Greek yogurt, mustard, and lemon juice. Add the chopped celery, then season with salt and black pepper to taste. Mix until well combined.  

Prepare the Lettuce Cups  

Wash and dry your Romaine lettuce (or butter lettuce) leaves, ensuring they’re clean and crisp.  

Serve and Enjoy  

Spoon the chicken salad mixture into your lettuce cups or wraps, and serve immediately. Garnish with diced red onion, green onions, or even a sprinkle of Vitamin C-packed lemon zest if desired.  

This good way to utilize leftover chicken also makes a great source of high protein, perfect for those on the go!  

📓 Best Served With  

These avocado wraps pair beautifully with light and refreshing sides. Try these combos:

  • A simple salad drizzled with a vinaigrette.
  • A side of fresh fruits to add natural sweetness.  
  • Sparkling water with a splash of lime juice.

👝 How to Store Leftovers  

Got extras? Store any leftover chicken salad mixture in an airtight container and refrigerate. It keeps well for 3-4 days, making it a great lunch idea for the week ahead. Pro tip: Keep the mixture separate from the lettuce leaves for maximum freshness when assembling your wraps later!  

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Melanie Marcus FASTer Way to Fat Loss Coach

🧠 Common Questions  

Q1. Can I use a food processor for the chicken salad mixture?  

Absolutely! If you prefer a finer texture, blend the ingredients in a food processor before stirring in chopped celery.  

Q2. Can I make these wraps ahead of time?  

Yes, but for best results, assemble the wraps just before serving. Store the salad mix separately from the bibb lettuce, and your wraps will stay fresh.  

Q3. Are there vegetarian substitutes?  

For a vegetarian twist, swap the chicken breast with chickpeas or tofu crumbles.  

💪🏼 Tracking Macros? Check This Out  

With this avocado chicken salad lettuce wrap, you’re tapping into the trifecta of balanced nutrition—healthy fats, high protein, and low carbs. At just 230kcal per serving, it’s packed with 27g of protein, 11g of fat, and only 7g of carbohydrates. While we love carbs in the FASTer Way, when we’re carb cycling, high fat and protein is the way to go.

If you try this recipe, and I hope you do! – Let me know in the comments below!

Avocado Chicken Salad Lettuce Wraps

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Servings 2
Calories 230 kcal

Ingredients
  

  • 8 oz chicken breast cooked and shredded
  • 1/2 avocado mashed
  • 1 tablespoon Greek yogurt unsweetened
  • 1 tablespoon mustard
  • 1 tablespoon lemon juice
  • 1 celery stalk chopped
  • Salt and pepper to taste
  • 4 large Romaine lettuce leaves

Instructions
 

  • In a medium-sized bowl, combine the shredded chicken, mashed avocado, Greek yogurt, mustard, and lemon juice.
  • Mix well until all ingredients are thoroughly combined.
  • Add the chopped celery and season with salt and pepper to taste.
  • Stir everything together and serve the mixture inside the Romaine lettuce leaves for a fresh, low-carb wrap. Enjoy!

Nutrition

Calories: 230kcalCarbohydrates: 7gProtein: 27gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 73mgSodium: 226mgPotassium: 836mgFiber: 5gSugar: 2gVitamin A: 5000IUVitamin C: 12mgCalcium: 44mgIron: 1mg
Tried this recipe?Let us know how it was!
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Turkey Sausage Scramble Recipe with 28g Protein

Need a tasty, protein-packed breakfast to kickstart your day? This turkey sausage breakfast scramble has you covered delivering 28g protein per serving! It’s loaded with turkey sausage, eggs, fresh bell peppers, and creamy avocado—basically, everything you need for a satisfying and healthy start. Whether you’re tracking macros, tryin to stay low carb or counting Weight Watchers points, this is an easy, balanced meal, this dish is super customizable and totally hits the spot.

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😍 Why You’ll Love This Turkey Sausage Breakfast Scramble  

  1. High in Protein – Packed with turkey sausage and eggs, it’s the perfect breakfast to fuel your body and keep you energized throughout the day.
  2. Easy to Customize – Add your favorite veggies, swap ingredients, or adjust portion sizes to fit your needs.
  3. Meal Prep Friendly – Make it ahead of time and enjoy a healthy, stress-free breakfast on busy mornings. Did you know you can freeze scrambled eggs?
  4. Weight Watchers Approved – With its balanced whole food ingredients, this recipe fits into nearly every healthy eating plan.
  5. Bursting with Flavor -The savory turkey sausage and creamy avocado make every bite something to enjoy.

Bonus: it’s great for meal prep, so busy mornings are no problem.

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🗒️ Ingredients + Substitutions  

large eggs: Eggs are the main protein base. You can substitute with liquid egg whites for a lower-fat option, or use a mix of eggs and egg whites to balance flavor and nutrition. Plant-based egg alternatives like JUST Egg can also work for a vegan version.

lean turkey sausage, crumbled: This adds protein and savory flavor. You can swap it with breakfast turkey sausage, chicken sausage, or plant-based sausage for a vegetarian option.

diced bell peppers: Bell peppers add color, crunch, and nutrients. Feel free to use any color or replace them with diced sweet potatoes, green onions, or even zucchini for variety.

coconut oil: Coconut oil provides a rich flavor, but for a lighter option, use olive oil or nonstick spray. Butter or ghee can add a creamy texture if preferred.

Optional toppings: Toppings like cheddar cheese, onion powder, or hot sauce boost flavor. For dairy-free options, try nutritional yeast or plant-based cheese. Other toppings like salsa or fresh herbs can brighten it up too!

💡 Gluten-Free? Read This!  

This turkey sausage breakfast scramble is naturally gluten-free but always check your turkey sausage label for ingredients like citric acid. Some food products may include additives!  

👩‍🍳 How to Make My Turkey Sausage Scramble  

Heat Coconut Oil in a Skillet  

Use a large skillet over medium heat. Add crumbled turkey sausage and cook until the internal temperature reaches 165°F. Remove and set aside.  

Sauté Bell Peppers  

Sauté diced bell peppers in the same skillet for 2-3 minutes until softened.  

Scramble Eggs  

Whisk whole eggs in a medium bowl, pour eggs into the skillet, and stir occasionally to create fluffy scrambled eggs.  

Combine and Season  

Add the turkey sausage crumble back into the skillet and mix everything together. Season with salt, black pepper, or onion powder.  

Top with Avocado and Cilantro  

Fold in diced avocado and sprinkle fresh cilantro for a finishing touch. Tons of flavor in every bite!  

📓 Best Served With  

  • Low Carb Option: Pair with a spring mix or roasted veggies like sweet potatoes.  
  • Balanced Macro Option: Add a slice of sourdough bread, hash browns, or fresh fruit like berries or melon.  
  • For Variety: Incorporate into sausage breakfast burritos or a breakfast casserole for meal prep!  

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Melanie Marcus FASTer Way to Fat Loss Coach

👝 How to Store Leftovers  

  • Store the turkey sausage breakfast scramble in an airtight container in the fridge for up to 3 days.  
  • Reheat on a skillet over medium heat or try using an air fryer for even heating.  

🧠 Common Questions  

Can I use liquid egg whites instead of whole eggs?  

Yes! Liquid egg whites are a perfect way to reduce the fat and calorie content while maintaining the grams of protein.   

Is this recipe Weight Watchers-friendly?  

Absolutely! Use the WW app to track specific ingredients like lean ground turkey, veggies, and eggs.  

I struggle breaking my fast with 30g protein, any other suggestions

Chocolate Baked Oatmeal

Check out these 30 ideas for meals made with cottage cheese.

💪🏼 Tracking Macros? Check This Out  

  • Protein: ~25 g protein per serving, thanks to lean turkey sausage and whole eggs.  
  • Fat: Adjust with olive oil, cooking spray, or liquid egg whites for lower g fat options.  
  • Carbs: Minimal carbs—pair with veggies like black beans or sweet potatoes for added fiber.  

Avocado and Turkey Sausage Scramble

A quick, protein-packed turkey sausage scramble with eggs, veggies, and avocado that's perfect for a healthy start or easy meal prep.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 4
Calories 316 kcal

Ingredients
  

  • 8 eggs large
  • 4 oz lean turkey sausage crumbled
  • 1 avocado diced
  • 1/2 cup bell pepper diced
  • 1 tbsp coconut oil
  • 1 tbsp fresh cilantro chopped (optional)
  • salt and pepper to taste
  • 1 cup egg whites

Instructions
 

  • In a skillet, heat the coconut oil over medium heat.
  • Add the crumbled turkey sausage and cook until browned and fully cooked, about 5-7 minutes.
  • Remove the sausage from the skillet and set it aside.
  • In the same skillet, sauté the diced bell pepper for 2-3 minutes until slightly softened.
  • Whisk the eggs in a bowl, then pour them into the skillet, stirring occasionally to scramble.
  • Once the eggs are almost set, add the cooked turkey sausage back into the skillet and mix everything together.
  • Season with salt and pepper to taste.
  • Finally, remove from heat and gently fold in the diced avocado and chopped cilantro before serving.

Nutrition

Calories: 316kcalCarbohydrates: 7gProtein: 28gFat: 22gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 349mgSodium: 398mgPotassium: 578mgFiber: 4gSugar: 2gVitamin A: 1160IUVitamin C: 30mgCalcium: 66mgIron: 2mg
Keyword eggs, low carb, protein
Tried this recipe?Let us know how it was!

About Me

I’m Melanie.

I’m a chef, registered dietitian, foodie, wife and mom.
If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

Melanie Marcus Selfie
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Easy meatballs without the mess (baked + lean beef)

crop person preparing delicious spaghetti with meatballs in kitchen

I may be alone on this, but I’m not a fan of saucey meatballs. So when I saw a recipe for sauce stuffed meatballs from Kat Ashmore, I was intrigued, and pleasantly surprised because they capture the flavors of Italian-American meatballs without the mess. And of course I had to see if I could lean them up just a little bit. So here they are, Easy Messless Meatballs with all the saucy, hearty flavor you love, minus the splatter—which is my favorite part. I also love that my kids and hubby love them too. With simple ingredients and a food processor both prep and cleanup are both effortless.  You’re welcome!

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😍 Why You’ll Love my Easy Messless Meatballs  

  • Mess-Free Cooking: No frying or splattering oil—just bake these perfect round balls on a parchment-lined baking sheet.  
  • Simple Ingredients: Using staples like parmesan cheese, ground beef, and fresh parsley keeps this recipe easy yet flavorful.  
  • Family Approved: These meatballs are packed with enough savoriness to please even the pickiest eater, from kids to meat eaters.  
  • Perfect for Meal Prep: Store leftovers or freeze extras in a freezer bag for a hearty meal later in the week.  
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🗒️ Ingredients + Substitutions  

Here’s what you’ll need to make these delicious meatballs with rich Italian seasoning and robust flavor.  

Parmesan Cheese: Swap it out for Pecorino Romano or nutritional yeast for a dairy-free option.  

Small Onion: Try shallots for a milder flavor or onion powder if you’re short on time.  If I’m making for Andy, I just leave the onion out.  

Garlic: Garlic powder or roasted garlic paste will work in a pinch.  Often, I will use frozen garlic cubes.

Stale Sourdough: Any type of stale bread or plain oats can make a great alternative. Gluten-free bread crumbs are a solid option as well. 

Fresh Parsley: Use fresh basil, or even dried parsley if fresh herbs aren’t available.  

Eggs: Substitute with flaxseed or chia seed mixed with water (1 tablespoon of seeds + 2.5 tablespoons of water per egg) for a plant-based binder.  

Rao’s Tomato Sauce: Is Rao’s addictive, or is it just me? It tastes great and no guilt here for not making my own. Any marinara or pasta sauce of your choice should work fine. Homemade tomato sauce is also a fantastic substitute.  

Ground Beef (99% Lean): Consider ground turkey, chicken, or a meat-free alternative like plant-based ground “meat.”  I’ve made these with a combo of lean ground beef and bison and they were delicious.

Dried Oregano: Italian seasoning or herbes de Provence can provide a similar flavor profile.  

Kosher Salt: Sea salt or table salt will do the job—just adjust the quantity accordingly.  

Cracked Black Pepper: Pre-ground pepper will work, though freshly ground enhances the flavor best.  

Optional Add-ins  

  • Red pepper flakes or cayenne pepper for a spicy kick  
  • Nutritional yeast for a plant-based take  
  • Substitute ground meat for plant-based options like Impossible Burger or Beyond Meat  

💡 Gluten-Free? Read This!  

If you’re steering clear of gluten, it’s easy to adapt this recipe. Replace the sourdough or bread crumbs with gluten-free options like gluten free bread, oat flour, canned lentils, or crushed gluten-free crackers. The rest of the ingredients—like fresh herbs, garlic powder, and onion powder—deliver bold flavor without compromise.  

Gluten has been bothering me lately, but if I use my own homemade sourdough in this recipe, I seem to tolerate it well. May be worth a shot.

👩🏻‍🍳 How to Make My Easy Messless Meatballs  

Preheat the Oven: Set to 450°F to achieve thorough browning. Line a large skillet or baking sheet with parchment paper.  

Prep the Binder: Using a food processor, combine parmesan cheese, bread crumbs, garlic, onion, parsley, eggs, and tomato sauce. Blend until the mixture is smooth with small flecks throughout.  

Mix the Meat: Add the processed mixture to a large mixing bowl with ground beef, dried oregano, Kosher salt, and black pepper. Gently incorporate until evenly combined, forming the meat mixture.

Shape the Meatballs: Use a small ice cream scoop to measure portions. Roll lightly in your hands to form round balls and place them onto the prepared sheet pan. Add a drizzle of little oil (like olive oil) on top for extra fat flavor.  

Bake: Bake for 15-20 minutes or until the meatballs are golden brown and just cooked through. For larger meatballs, allow a few further minutes of cooking time.  

Serve: Pair with additional sauce or enjoy as is for the perfect no-mess dinner.  

Jump to Recipe

📓 Best Served With  

These meatballs are incredibly versatile and work with almost any hearty meal. Here are some pairing ideas to try next time!  

  • Classic spaghetti squash or pasta with marinara sauce.  
  • Meatball subs topped with mozzarella cheese.  
  • Serve over creamy polenta or alongside a fresh salad.  
  • Enjoy them solo with a small bowl of red sauce for dipping.  

👝 How to Store Leftovers  

To keep your messless meatballs fresh, follow these tips:  

Refrigerator: Place cooled meatballs in an airtight container and store for up to 4 days.  

Freezer: Freeze them in a freezer bag for up to 3 months. Reheat in the oven for that just-baked texture.  

Next Day Tip: Warm leftovers in beef broth to keep them juicy!  

🧠 Common Questions  

Can I Make These Vegetarian?  

Absolutely! Try swapping ground beef with canned lentils, meatless alternatives like an Impossible Burger, and use flax egg and nutritional yeast instead of eggs and cheese. 

What Size Should I Make the Meatballs?  

I recommend using a small ice cream scoop for uniform sizing. This ensures even cooking and perfect round balls every time!  

How Can I Add More Flavor?  

Boost the flavors of Italian-American meatballs by adding soy sauce, tomato paste, or sautéed onion to the meat mixture. You can also experiment with fresh herbs or a pinch of cayenne pepper for a twist.  

Join my next 6 week challenge!

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

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Melanie Marcus FASTer Way to Fat Loss Coach

💪🏻 Tracking Macros? Check This Out  

If you are tracking macros, these messless meatballs are on point. With 99% lean ground beef, fresh parsley, and whole food ingredients, they’re lower in fat without sacrificing flavor. Pair them with spaghetti squash for a well-rounded, macro-friendly meal. Check the nutritional information below to plan your plate accordingly.  

I personally love having these on my low carb days but the macros stack up well for regular macro days too!

If you try these – and I hope you do – you have to let me know what you think! Leave a comment below or DM me on social!

Messless Meatballs

Print Recipe Pin Recipe
Prep Time 10 minutes
Course Main Course
Servings 8
Calories 216 kcal

Ingredients
  

  • ½ cup parmesan cheese diced
  • 1 small onion roughly chopped
  • 4 cloves garlic
  • 1 cup stale sourdough or breadcrumbs
  • ¼ cup fresh parsley
  • 2 large eggs
  • ⅓ cup Raos tomato sauce
  • 2 lb. ground beef 99% lean
  • ½ teaspoon dried oregano
  • 2 teaspoons Kosher salt
  • ½ teaspoon cracked pepper

Instructions
 

  • Preheat oven to 450 degrees F.
  • In a food processor, combine the cheese, bread, onion, garlic, parsley, egg, and sauce. Blend for 30 seconds, scraping the sides as needed.
  • In a large bowl, combine ground beef, oregano, salt and pepper.
  • Add the cheese/breadcrumb/sauce mixture and gently but thoroughly combine.
  • Using a small ice cream scoop, measure out the meatballs and roll gently in hands to shape into a ball. Place onto prepared sheet pan. Drizzle tops lightly with oil.
  • Bake for 15-20 minutes, or until browned and just cooked through.
  • Serve with or without additional sauce.

Nutrition

Calories: 216kcalCarbohydrates: 5gProtein: 29gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.4gCholesterol: 115mgSodium: 843mgPotassium: 486mgFiber: 1gSugar: 1gVitamin A: 313IUVitamin C: 5mgCalcium: 104mgIron: 3mg
Tried this recipe?Let us know how it was!
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Gingerbread Cookies (GF + Vegan)

These Easy Gluten-Free Gingerbread Cookies are my go-to for the holiday season because they are so simple to make … and it doesn’t hurt that they are absolutely delicious. Whether you’re turning them into festive gingerbread men, a gingerbread house, or just classic gingerbread squares, this recipe is worth a try. And the bonus? It’s gluten-free and vegan-friendly, making it the perfect treat for literally everyone. Personally I love that they have a little crunch, so I take care to cut scraps into small squares for a bite sized treat 🙂

This blog may include affiliate links from which I receive a small commission.  

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  • Perfect Texture: These cookies have a great crunch and hold their shape for decorating.  
  • Diet-Friendly: Made with a gluten-free flour blend, vegan butter, and mashed banana, this recipe is perfect for those with dietary restrictions.  
  • Festively Delicious: Packed with gingerbread spice, ground ginger, and a hint of blackstrap molasses, these cookies taste like classic gingerbread cookies.  
  • Fun for the Family: Roll out the dough, grab your cookie cutters, and get decorating with your favorite royal icing. It’s a fun activity for the entire family!  
Jump to Recipe

🗒️ Ingredients + Substitutions  

Gather these ingredients to create baking magic with options for substitutions!  

  • Gluten-Free Flour Blend (like Bob’s Red Mill): all-purpose flour can be used
  • Sugar or Coconut Sugar for a deeper flavor.  
  • Ground Ginger and 1 tsp Ground Cinnamon for that signature gingerbread spice. Add a pinch of ground cloves if desired!  
  • Vegan Butter or Coconut Oil, softened.  
  • Blackstrap Molasses: Essential for that rich gingerbread flavor! Golden syrup or maple syrup could work too.  
  • Mashed Banana: Acts as a binder; you can substitute with applesauce if needed.  
  • Sea Salt to balance the flavors.  

💡 Gluten-Free? Read This!  

When it comes to gluten-free baking, preparation is key for the best results.  

  • Use a high-quality gluten-free flour blend (like Bob’s Red Mill) that contains xanthan gum or add it separately (1 tsp per 2 cups of flour). This acts as a leavening agent to give your dough structure.  
  • Look for fine-ground flours like oat flour, rice flour, or almond meal for smoother results.  
  • Measure accurately using a measuring cup and avoid packing the flour.  

👩‍🍳 How to Make My Easy Gluten-Free Gingerbread Cookies  

Prep Steps  

  • Measure out all the dry ingredients to keep your baking organized.  
  • Have your tools ready, including a large bowl, medium bowl, rolling pin, and cookie cutters.  

Make the Dough  

Mix the Dry Ingredients  

    • In a large mixing bowl, whisk 1 ¾ cup gluten-free flour blend, 1 tsp ground ginger, 1 tsp cinnamon, and ½ tsp sea salt.  

    Cream the Wet Ingredients  

      • Using a stand mixer or medium bowl, beat together ½ cup softened vegan butter and ¾ cup sugar until fluffy.  Be sure to push down the batter from the sides of the bowl half way through.  
      • Add ¼ cup blackstrap molasses and ⅓ cup mashed banana, blending until smooth.  

      Combine Wet and Dry  

        • Slowly add the dry ingredients to the wet mixture. Mix until a sticky dough forms. Wrap the gingerbread dough tightly with plastic wrap and chill in the fridge for 30 minutes.  

        Roll, Cut, and Bake  

        1. Remove the gingerbread cookie dough from the fridge and roll it out on a lightly floured surface to ¼ inch thick. Use scraps to re-roll and cut shapes until all dough is used.  
        2. Transfer to Prepared Baking Sheets lined with parchment paper. Chill again while preheating the oven to 350°F.  
        3. Bake for 12–14 minutes, or until slightly puffy. Cool on a cooling rack for at least 15 minutes before decorating.  

        📓 Best Served With  

        Pair these cookies with a steaming cup of hot cocoa, a pumpkin spice latte, or even mulled wine for cozy holiday vibes. They’re also perfect for building a gingerbread house or sharing as gifts with friends.  

        👝 How to Store Leftovers  

        Keep your baked cookies fresh by storing them in an airtight container at room temperature for up to 2 weeks. They can also be frozen for up to a month. Feel free to store leftover dough scraps the same way for your next baking session!  

        Join my next 6 week challenge!

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

        Start Today
        Melanie Marcus FASTer Way to Fat Loss Coach

        🧠 Common Questions  

        Can I make these ahead of time?  

        Absolutely! Prepare the dough in advance and wrap it in plastic wrap. It will keep in the fridge for 2-3 days or up to 3 months in the freezer.  

        Can I use almond or oat flour instead of a gluten-free flour blend?  

        For best results, stick with a gluten-free blend. 

        How can I decorate these cookies?  

        Use royal icing made with meringue powder and powdered sugar for intricate details. For simpler decoration, drizzle with melted chocolate or top with coconut shreds and sprinkles.  I kept it easy by using pre made icing from Harris Teeter.

        💪🏼 Tracking Macros? Check This Out  

        This recipe is proof that treats can be enjoyed while staying mindful. This recipe is made with whole food ingredients, it displaces a bit of sugar and fat by using bananas and it’s still super fun.  Each cookie has approximately 120 calories, and the added benefit of using dairy-free butter and coconut sugar makes them lighter than their traditional counterparts. These check the box for a better for you treat day.  

        If you make this recipe – AND I HOPE YOU DO –  Share your creations on Instagram using #missnutritiouseats, I’d love to see what you made! Check out the full recipe card below for all the details.  

        Happy baking 🎅🏼🍪!

        Gingerbread Cookies (Vegan + GF)

        Print Recipe Pin Recipe
        Course Dessert
        Servings 12
        Calories 197 kcal

        Ingredients
          

        • 1 ¾ cup Gluten-Free Flour Blend like Bob’s Red Mill
        • ¾ cup Sugar
        • 1 tsp Ground Ginger
        • 1 tsp Ground Cinnamon
        • ½ cup Vegan Butter softened
        • ¼ cup Molasses
        • ⅓ cup Mashed Banana
        • ½ tsp Sea Salt

        Instructions
         

        • In a large mixing bowl, whisk 1 ¾ cup gluten-free flour blend, 1 tsp ground ginger, 1 tsp cinnamon, and ½ tsp sea salt.
        • Using a stand mixer or medium bowl, beat together ½ cup softened vegan butter and ¾ cup sugar until fluffy.
        • Add ¼ cup blackstrap molasses and ⅓ cup mashed banana, blending until smooth.
        • Slowly add the dry ingredients to the wet mixture. Mix until a sticky dough forms. Wrap the dough tightly with plastic wrap and chill in the fridge for 30 minutes.
        • Remove the gingerbread cookie dough from the fridge and roll it out on a lightly floured surface to ¼ inch thick. Use scraps to re-roll and cut shapes until all dough is used.
        • Transfer to Prepared Baking Sheets lined with parchment paper or cookie sheets. Chill again while preheating the oven to 350°F.
        • Bake for 12–14 minutes, or until slightly puffy. Cool on a cooling rack for at least 15 minutes before decorating.

        Nutrition

        Calories: 197kcalCarbohydrates: 32gProtein: 2gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 158mgPotassium: 130mgFiber: 2gSugar: 19gVitamin A: 5IUVitamin C: 1mgCalcium: 29mgIron: 1mg
        Tried this recipe?Let us know how it was!
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        Pumpkin Pie Smoothie Recipe (High Protein + GF)

        Is your pumpkin spice latte messing with your diet? If you’ve got this Starbucks seasonal favorite on repeat, it may be! Instead, try this tasty, high-protein pumpkin treat. I promise, you’ll get your fix! It’s just as indulgent as a slice of pumpkin pie but loaded with health perks. This  Pumpkin Pie Protein Smoothie is the perfect way to satisfy those fall cravings while keeping up with your macros and protein needs.  

        Table of contents

        Jump to Recipe

        It’s got it all—a creamy texture, cozy spices, and simple ingredients your taste buds will adore. Plus, it’s gluten-free and packed with vitamins and minerals like vitamin A, vitamin C, and some healthy fats.

        😍 Why You’ll Love the Pumpkin Pie Protein Smoothie  

        • High in Protein: With a scoop of your favorite vanilla protein powder (plant-based or whey), this smoothie is a fantastic way to meet your daily protein goals. 
        • Immune-Boosting Ingredients: Pumpkin and warm spices like cinnamon and nutmeg are packed with antioxidants to support your immune system during cold-weather months.  
        • Simple and Flexible Ingredients: Perfect for using pantry staples like canned pumpkin (or leftover pumpkin purée) and unsweetened almond milk or oat milk.  
        • Fall in a Glass: The pumpkin spice flavor combined with natural sweetness from pumpkin and spices will give you all the cozy, fall vibes without artificial flavors or gellan gum.  
        • Fast and Easy: You’ll need just five minutes, a high-speed blender, and eight simple ingredients!  
        Jump to Recipe

        🗒️ Ingredients  & substituions

        Here’s what you’ll need to create this pumpkin pie protein smoothie masterpiece:  

        • 1 scoop vanilla protein powder—Plant-based protein powder or whey works great! I use the FW Vanilla Grass Fed protein for this.  It’s got 20g protein per scoop.   
        • 1/2 cup canned pumpkin (not pumpkin pie filling)—Ensure it’s pure pumpkin purée for that natural sweetness and health benefits. I feel like Libby’s has the best flavor. I’ve tried others that seem too bitter, or watery.
        • 1/2 cup unsweetened almond milk (or any non-dairy milk like oat milk, coconut milk, or cashew milk—your choice!)  I use Kirkland brand with just 30 calories per cup.  
        • 1/4 tsp ground cinnamon  
        • 1/4 tsp ground nutmeg  
        • 1/4 tsp ground ginger  
        • 1 tsp vanilla extract—To amplify that pumpkin spice flavor.  
        • Ice cubes (optional)—For a thicker, frostier smoothie.  

        Optional Add-ins  

        • Dash of pumpkin pie spice for extra pumpkin shake flavor.  
        • Frozen banana for creaminess and natural sweetness.  
        • Chia seeds or flax seed meal for healthy fats and fiber.  
        • Greek yogurt for even more protein and a tangy twist.  
        • Peanut butter or almond butter to add richness and essential amino acids.
        • Granola for that pumpkin pie crust texture! 

        💡 Gluten-Free? Read This!  

        This recipe is completely gluten-free if you ensure your protein powder is certified gluten-free and you skip add-ins like granola that may have gluten. Always check the packaging for cross-contamination warnings when purchasing your ingredients.  

        👩‍🍳 How to Make My Pumpkin Pie Protein Smoothie  

        Making this healthy, pumpkin-packed smoothie is super simple. Here’s the step-by-step guide to get it just right every time:

        1. Gather Your Ingredients: Start by gathering everything listed above (including optional add-ins if you’d like).  
        2. Blend: Add the vanilla protein powder, canned pumpkin, almond milk (or milk of choice), cinnamon, nutmeg, ginger, and vanilla extract into a high-powered blender. Blend on high until smooth and creamy.  
        3. Adjust Thickness: For a thicker consistency, toss in a few ice cubes and blend again. If it’s too thick, add a splash of almond milk.  
        4. Serve: Pour into your favorite glass or serving container (bonus points if it’s autumn-themed!) and sprinkle with a dash of pumpkin pie spice for garnish.  
        5. Enjoy: Sip, savor, and fall in love with your new favorite fall drink!  

        📓 Best Served With  

        Pair your pumpkin pie protein smoothie with these great options for an extra-special treat:

        • A slice of warm whole grain toast topped with almond butter and chia seeds.  
        • Pumpkin spice energy bites or cranberry bars for a double hit of fall flavors.  
        • A tall glass of water for post-workout hydration.  

        👝 How to Store Leftovers  

        Though this pumpkin shake is best enjoyed fresh, you can store leftovers in an airtight container in the fridge for up to 24 hours. If you prefer, freeze the smoothie in silicone ice cube trays. When you’re ready to enjoy, just re-blend the frozen cubes with a splash of almond milk for the same creamy texture.  

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        🧠 Common Questions  

        Can I make this smoothie dairy-free?  

        Absolutely! Use non-dairy milk like almond milk, cashew milk, oat milk, or coconut milk, and opt for a plant-based protein powder to keep it dairy-free and vegan.  

        What’s the nutritional value?  

        This pumpkin protein smoothie is packed with grams of protein, healthy fats, and essential vitamins like vitamin A, vitamin C, and vitamin D. It’s a perfect breakfast or meal replacement option for anyone looking to up their general nutrition advice game.  

        Is canned pumpkin the same as pumpkin pie filling?  

        No! Pumpkin pie filling is sweetened and pre-spiced, while canned pumpkin (or pumpkin purée) has no added sugar or artificial flavors. Opt for pure pumpkin for this recipe.  

        Can I use leftover pumpkin purée?  

        Definitely! This recipe is a great way to use up leftover pumpkin puree.  I’m usually making my kids pumpkin parfaits, with vanilla yogurt, so I usually have a can in the fridge.

        🍂 Fall in Love with This Pumpkin Pie Protein Smoothie  

        If you’re a fan of smoothies, pumpkin spice lattes, or all things pumpkin, this is the perfect breakfast or pre-workout boost for you. Packed with protein, healthy ingredients, and warm spice blend vibes, this pumpkin protein shake is sure to become a fall staple in your daily diet.  

        If you try this smoothie – and I hope you do – leave a rating and let me know what you think!  

        Pumpkin Pie Smoothie

        Print Recipe Pin Recipe
        Prep Time 5 minutes
        Course Breakfast, Drinks, Snack
        Servings 1
        Calories 164 kcal

        Ingredients
          

        • 1 scoop vanilla protein powder 20g protein
        • 1/2 cup canned pumpkin not pumpkin pie filling
        • 1/2 cup unsweetened almond milk or milk of choice
        • 1/4 tsp ground cinnamon
        • 1/4 tsp ground nutmeg
        • 1/4 tsp ground ginger
        • 1 tsp vanilla extract
        • Ice cubes optional, for thickness

        Instructions
         

        • In a blender, combine the protein powder, canned pumpkin, almond milk, cinnamon, nutmeg, ginger, and vanilla extract.
        • Blend until smooth.
        • If you’d like a thicker consistency, add ice cubes and blend again.
        • Pour into a glass and enjoy.

        Nutrition

        Calories: 164kcalCarbohydrates: 12gProtein: 22gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 169mgPotassium: 269mgFiber: 4gSugar: 5gVitamin A: 19067IUVitamin C: 5mgCalcium: 189mgIron: 2mg
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        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.  

        Table of contents

        Jump to Recipe

        😍 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.  
        Jump to Recipe

        💡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
        Print Recipe Pin Recipe
        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

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        Pumpkin Pie Spice Baked Oatmeal Recipe (Gluten Free)

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

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

        Table of contents

        😍 Why You’ll Love Pumpkin Pie Oatmeal Bake

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

        🗒️ Ingredients

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

        💡 Gluten-Free? Read This!

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

        👩‍🍳 How to Make My Pumpkin Pie Oatmeal Bake

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

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        📓 Best Served With

        This pumpkin oatmeal bake pairs wonderfully with:

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

        👝 How to Store Leftovers

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

        🧠 Common Questions

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

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

        • Can I substitute the sweetener?  

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

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

        Pumpkin Spice Oatmeal Bake

        Print Recipe Pin Recipe
        Course Breakfast
        Servings 4
        Calories 245 kcal

        Ingredients
          

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

        Instructions
         

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

        Nutrition

        Calories: 245kcalCarbohydrates: 37gProtein: 10gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 164mgSodium: 351mgPotassium: 403mgFiber: 6gSugar: 16gVitamin A: 16775IUVitamin C: 4mgCalcium: 195mgIron: 3mg
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        Creamy Garlic Parmesan Chicken (low carb + instant pot)

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

        Table of contents

        Jump to Recipe

        😍 Why You’ll Love this Garlic Parmesan Chicken

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

        🗒️ Ingredients

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

        👩🏻‍🍳 How to Make My Creamy Garlic Parmesan Chicken

        Instant Pot Method

        1. Sauté Function Activation:

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

        1. Prepare the Chicken:

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

        1. Pressure Cooking:

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

        1. Quick Release:

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

        1. Creating the Creamy Sauce:

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

        📓 Best served with

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

        👝 How to Store Leftovers

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

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

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

        🧠 Common Questions

        Can I use chicken thighs?

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

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

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

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

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

        ​Can this recipe really fit into a healthy diet?  

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

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        🍎 Nutritional Information

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

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

        This recipe makes 4 servings.  

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

        Creamy Garlic Parmesan Chicken

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

        Equipment

        • 1 instant pot

        Ingredients
          

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

        Instructions
         

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

        Nutrition

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

        Sheet pan lemon and garlic shrimp with asparagus

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

        Jump to Recipe

        Table of contents

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

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

        📒 Ingredients

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

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

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

        🧠 Common Questions

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

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

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

        👝 How to store leftovers

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

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

        Sheetpan Shrimp and Asparagus

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

        Ingredients
          

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

        Instructions
         

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

        Nutrition

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

        About Me

        I’m Melanie.

        I’m a chef, registered dietitian, foodie, wife and mom.
        If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

        Melanie Marcus Selfie
        Articles/

        Greek inspired turkey meatballs (with lentils!)

        meatballs on baking tray

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

        Table of contents

        Jump to Recipe

        Ingredients and substitutions

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

        Cooking Instructions

        Jump to Recipe

        Step 1:

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

        Step 2:

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

        Step 3:

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

        Step 4:

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

        Serving Suggestions

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

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

        Unique Elements

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

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

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

        Mediterranean Turkey Lentil Meatballs

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

        Ingredients
          

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

        Instructions
         

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

        Nutrition

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