Tag: easy

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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

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😍 Why You’ll Love this Garlic Parmesan Chicken

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

🗒️ Ingredients

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

👩🏻‍🍳 How to Make My Creamy Garlic Parmesan Chicken

Instant Pot Method

  1. Sauté Function Activation:

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

  1. Prepare the Chicken:

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

  1. Pressure Cooking:

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

  1. Quick Release:

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

  1. Creating the Creamy Sauce:

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

📓 Best served with

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

👝 How to Store Leftovers

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

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

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

    🧠 Common Questions

    Can I use chicken thighs?

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

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

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

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

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

    ​Can this recipe really fit into a healthy diet?  

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

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

    🍎 Nutritional Information

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

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

    This recipe makes 4 servings.  

    👯‍♀️ Get social!

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

    Creamy Garlic Parmesan Chicken

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

    Equipment

    • 1 instant pot

    Ingredients
      

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

    Instructions
     

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

    Nutrition

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

    meatballs on baking tray

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

    Table of contents

    Jump to Recipe

    Ingredients and substitutions

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

    Cooking Instructions

    Jump to Recipe

    Step 1:

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

    Step 2:

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

    Step 3:

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

    Step 4:

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

    Serving Suggestions

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

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

    Unique Elements

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

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

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

    Mediterranean Turkey Lentil Meatballs

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

    Ingredients
      

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

    Instructions
     

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

    Nutrition

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

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    Gluten & Dairy Free Cranberry Coconut Bars Recipe

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

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

    Table of contents

    Jump to Recipe

    Ingredients and substitutions:

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

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

    Why You’ll Love These Cranberry Bars

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

    Jump to Recipe

    Step-by-Step Instructions

    Step 1: Prep Your Baking Pan and Oven

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

    Step 2: Prepare Flax Seed Mixture

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

    Step 3: Combine Wet Ingredients

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

    Step 4: Mix Dry Ingredients

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

    Step 5: Combine Wet and Dry Ingredients

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

    Step 6: Fold in Oats, Coconut, and Cranberries

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

    Step 7: Bake

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

    Step 8: Cool and Slice

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

    Optional:

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

    Tips for the Perfect Cranberry Coconut Bars

    Use High-Quality Ingredients

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

    Customize Your Bars

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

    Storage

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

    Tips for Macros

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

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

    Join my next round of the FASTer Way

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

    Start Today
    Melanie Marcus FASTer Way to Fat Loss Coach

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

    Happy baking!

    Cranberry Bar – Gluten Free

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

    Ingredients
      

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

    Instructions
     

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

    Nutrition

    Serving: 8gCalories: 240kcalCarbohydrates: 29gProtein: 3gFat: 13gSaturated Fat: 10gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 71mgPotassium: 134mgFiber: 3gSugar: 15gVitamin A: 3IUVitamin C: 1mgCalcium: 43mgIron: 1mg
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie
    Recipe/

    Healthier Recipe for chewy Gluten-Free Blondies

    No butter, no eggs, xanthan gum

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

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

    Table of contents

    Jump to Recipe

    Ingredients

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

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

    Instructions

    Follow these steps for the best results:

    Preheat Your Oven

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

    Blend Ingredients

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

    Incorporate Chocolate Chips

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

    Bake

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

    Cool Down

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

    Additional Tips

    Gluten-Free Options

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

    Sweetener Alternatives

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

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

    Oil Substitutes

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

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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 serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Articles/

    The Absolute Best Zucchini Lasagna Recipe (low carb)

    green vegetables

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

    Table of contents

    Jump to Recipe

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

    Ingredients and substitutions:

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

    Instructions:

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

    Tips for Perfect Zucchini Lasagna:

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

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    FASTer Way Friends

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

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

    Zucchini Lasagna

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

    Equipment

    • 9×14 baking pan

    Ingredients
      

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

    Instructions
     

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

    Notes

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

    Nutrition

    Calories: 368kcalCarbohydrates: 9gProtein: 29gFat: 25gSaturated Fat: 10gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 102mgSodium: 1044mgPotassium: 626mgFiber: 2gSugar: 6gVitamin A: 1203IUVitamin C: 14mgCalcium: 340mgIron: 2mg
    Keyword easy, kid friendly, summer
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie
    Protein/

    How to make gluten free salmon cakes (recipe)

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

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

    Table of contents

    Jump to Recipe

    Ingredients and substitutions

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

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

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

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

    1. Prepare the Salmon Mixture

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

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

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

    2. Form the Patties

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

    3. Cook the Salmon Cakes

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

    Alternative cooking methods:

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

    4. Serve and Enjoy

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

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    Storage and Meal Prep Tips

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

    Why You’ll Love This Recipe

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

    FASTer Way Clients

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

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

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

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

    Salmon Cakes

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

    Ingredients
      

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

    Instructions
     

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

    Nutrition

    Serving: 2pattiesCalories: 436kcalCarbohydrates: 8gProtein: 29gFat: 32gSaturated Fat: 5gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gTrans Fat: 0.02gCholesterol: 147mgSodium: 172mgPotassium: 727mgFiber: 3gSugar: 3gVitamin A: 1525IUVitamin C: 47mgCalcium: 75mgIron: 2mg
    Keyword low carb
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie
    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 serves YOU and your family 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 serves YOU and your family well, then you’ve come to the right place!

    Melanie Marcus Selfie
    Articles/

    30 High-Protein Meals Made with Cottage Cheese

    green onion knife and salad placed on table

    This post is dedicated to my co-worker who is OBSESSED with cottage cheese. Literally any recipe- he’s shamelessly adding it to boost his protein intake.  But I can’t blame him. It’s a whole food.  It tastes great and it’s incredibly versatile and an excellent ingredient to support weight loss.  So Scott – this one is for you!  

    Cottage cheese is an excellent source of protein, and according to the American Dairy Association it packs about 12 grams per 1/2 cup serving.1 Not only does it boast high protein content, but its creamy texture makes it a versatile ingredient for a variety of meals. Whether you’re a fan of the taste of cottage cheese or looking for ways to sneak more protein into your diet, these recipes are great additions to your meal plan. Here, I’ve compiled the best cottage cheese recipes that are gluten-free and perfect for breakfast, lunch, dinner, and snacks, each designed to deliver at least 30 grams of protein.

    1/4 cup (2 oz) cottage
    1/4 cup (2 oz) cottage by U.S. Department of Agriculture

    Table of contents

    Breakfast:

    Cottage Cheese Breakfast Bowls: Start your day with these bowls combining cottage cheese, fresh berries, a scoop of protein powder, and a touch of honey. Blend in a food processor for a creamy texture similar to Greek yogurt.

    High-Protein Pancakes: Mix cottage cheese with oats, eggs, and a scoop of your favorite protein powder. Cook on medium heat for pancakes that are a healthy breakfast option and a good source of calcium.

    Savory Cottage Cheese Bowl: For those who prefer savory recipes, this bowl mixes cottage cheese with avocado, cherry tomatoes, and olive oil. It’s a great way to incorporate healthy fats and important nutrients into your morning routine.  

    Cottage Cheese Toast: Upgrade your toast with a spread of cottage cheese, topped with sliced bell peppers and a sprinkle of cheddar cheese. Place under the broiler for a few minutes until the cheese melts for added deliciousness.

    High-Protein Omelette: Whip up an omelette by adding 1/2 cup of cottage cheese into the egg mixture. Throw in fresh veggies and cooked chicken for extra protein and flavor.

    Cottage Cheese Cake Overnight Oats: Combine 1/2 cup of cottage cheese with 1/2 cup rolled oats.  Mix in a touch of vanilla, and 1/2 a mashed banana and let sit overnight.  Top with fresh raspberries.  It’s one of the best ways to have cake for breakfast!  Add stevia as needed for sweetness.  

    Lunch:

    Cottage Cheese Alfredo Sauce: A healthier version of the classic alfredo made with cottage cheese, parmesan cheese, garlic and fresh herbs blended until smooth. Serve over your favorite gluten free pasta for a nutritious lunch.

    Cottage Cheese and Quinoa Salad: A filling salad that combines the protein power of quinoa and cottage cheese with fresh greens and a lemon olive oil dressing.

    Stuffed Bell Peppers: Mix cottage cheese, cooked lean ground turkey, and quinoa for a filling, then stuff into bell peppers. Bake in the oven until the peppers are tender.

    Cottage Cheese Tacos: Replace traditional taco meat with a blend of cottage cheese, taco seasoning, and black beans, served in lettuce wraps for a low-carb option.

    Savory Cottage Cheese Dip: Blend cottage cheese until smooth, then mix with diced tomatoes, green onions, and a touch of garlic for a dip that goes well with tortilla chips or fresh veggies.

    Cottage Cheese Egg Salad: For a refreshing twist, mix chopped boiled eggs with cottage cheese, mustard, and herbs for a high-protein egg salad.

    Dinner:

    Cottage Cheese Lasagna: Substituting ricotta with cottage cheese is a great way to boost the protein content in this classic dish. Layer with cooked pasta, your favorite sauce, and plenty of vegetables. I’ve done it several times with my baked ziti recipe!

    Cottage Cheese Pizza: Swap out mozzarella for cottage cheese on your pizza for an unusual but tasty twist. Add toppings like cooked chicken breast, spinach, and bell peppers for added nutrients.

    Cottage Cheese Stuffed Chicken: Stuff chicken breasts with a mixture of cottage cheese, spinach, and sun-dried tomatoes, then bake until juicy and tender.

    Creamy Cottage Cheese Vodka Sauce: Make a quick cottage cheese Vodka sauce to create a creamy, satisfying pasta dish paired with grilled chicken.  Zip cottage cheese with your favorite jarred marinara sauce and then heat and serve!  

    You can easily replace the ricotta in this recipe with cottage cheese.

    Cottage Cheese Burrito Bowl: Mix cottage cheese with rice, beans, and fajita vegetables for a hearty and nutritious meal.

    Cottage Cheese Bolognese: Replace half the meat in your traditional Bolognese sauce with cottage cheese for a lighter, yet still protein-rich sauce.

    Snacks:

    Cottage Cheese Ice Cream: Combine cottage cheese with coconut milk and your choice of sweetener, then freeze for a healthy alternative to traditional ice cream. Check out my recipe here!

    Cottage Cheese Energy Balls: Blend cottage cheese with oats, chia seeds, protein powder, and a bit of honey, then roll into balls and refrigerate—a perfect pre-workout snack.

    Cottage Cheese and Fruit Parfait: Layer cottage cheese with fresh fruits, a drizzle of honey, and some granola for a quick and easy snack.

    Cottage Cheese Dip for Fresh Veggies: Blend cottage cheese until smooth, then season with your favorite spice mix.  I like the Trader Joe’s Ranch seasoning for a kid friendly dip that pairs well with any type of fresh vegetables.

    Cottage Cheese Caprese Bites: A simple snack of a slice of tomato, topped with a scoop of cottage cheese, basil leaf, and a drizzle of balsamic glaze. Don’t forget the flaky sea salt!

    Cottage Cheese on Toast: Just scoop your cottage cheese onto your favorite gluten free bread or seed cracker. Top withe diced tomato, chive and everything but the bagel seasoning.

    Additional Meal Ideas:

    Protein-Packed Smoothies: Blend cottage cheese with fresh or frozen fruit, almond milk, and a scoop of protein powder for an easy way to increase your protein intake.

    Cottage Cheese-Stuffed Avocado: Halve an avocado and fill with cottage cheese, topped with salsa and a squeeze of lime, for a balance of creamy and tangy flavors.

    Cottage Cheese Frittata: Beat eggs with cottage cheese, pour into a baking dish, and add your choice of vegetables and cheese. Bake until set for a high-protein, easy meal prep option.

    Cottage Cheese Meatballs: Combine cottage cheese with ground meat, breadcrumbs (gluten-free options available), and spices. Basically use in place of your liquid or eggs. Bake and serve with your favorite sauce.

    Savory Cottage Cheese Crepes: Fill crepes with cottage cheese mixed with herbs and shredded chicken for a delightful lunch or dinner option.

    Cottage Cheese and Berry Compote: A simple dessert or snack, layer cottage cheese with a homemade berry compote for a burst of flavor.

    Incorporating cottage cheese into your meals is not only an easy way to boost your protein intake but also enhances the flavor and texture of dishes. From the creamy sauce of a lasagna to the sweet satisfaction of cheesecake, cottage cheese proves to be a great ingredient for anyone looking to maintain a healthy, high-protein diet. 

    Benefits of eating cottage cheese

    It’s a good source of high-quality protein.  With about 12 grams of protein per half-cup serving, cottage cheese is an excellent source of casein protein. 

    It’s a source of bone-strengthening minerals: Cottage cheese is packed with calcium, phosphorus, and magnesium, which are vital for strong, healthy bones. 

    Can be low in fat: Available in low-fat and nonfat varieties, cottage cheese is an excellent option for those looking to reduce their fat intake without sacrificing taste or nutritional value.

    Gut Health Benefits: When produced with live and active cultures, cottage cheese can offer probiotics similar to yogurt, promoting a healthy gut microbiome. 

    Macros

    This is a list of ideas. You will need to play with the amounts you use to fit your macro goals. Feel free to DM or email me with questions!

    References

    1.  https://www.americandairy.com/health-wellness/benefits-of-dairy/cottage-cheese/

    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