Tag: Kid Friendly

Protein/

Addictive Mint Chocolate Chip Protein Shake 

chocolate, mint, ice cream

Mint chocolate chip is my favorite ice cream flavor – but it has to be the green kind 😉.  I will however, make an exception for this smoothie. I found a sugar free version of Torani Mint Chocolate Chip syrup while walking through Home Goods and decided to take a chance. I usually have a protein shake (in ice cream form with extra ice and a frozen banana), so I thought I could experiment with this syrup.  And let me tell you – it hits the spot.  The mint isn’t too overpowering and it 1000% tastes like green mint chocolate chip ice cream. Plus my husband refused to share it with me after assuming it wasn’t healthy. So you’re welcome. This is your new guilt-free way to satisfy your sweet tooth —the Mint Chocolate Chip Smoothie! Packed with 20g of protein, this indulgent yet healthy smoothie feels like dessert in a glass PLUS it will support your health goals, especially weight loss. Whether you crave a post-workout recovery snack or a night time TV treat, this recipe checks all the boxes.  

As I write this, we could totally make it a green smoothie by adding a handful of baby spinach.  …for the green mint chocolate chip sticklers out there.  

Table of contents

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😍 Why You’ll Love my Mint Chocolate Chip Smoothie  

  • It tastes like mint chocolate chip ice cream without the added sugars.  
  • It’s perfect for weight loss, thanks to its high protein content and satisfying nature.   
  • The creamy texture will remind you of a shamrock shake but without the guilt—ideal for a St. Patrick’s Day treat or any single day!  
  • With potential to add healthy ingredients like fresh mint leaves, cacao nibs, and almond milk to nourish your body. 
  • There’s zero compromise on flavor while keeping it low in added sugars.  
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🗒️ Ingredients + Substitutions  

Here’s everything you need to whip up your Mint Chocolate Chip Smoothie. Substitute freely depending on dietary needs or preferences!  

  • FASTer Way Vanilla Protein Powder 🌟 (Swap for chocolate protein powder or vegan protein powder as needed.)  
  • Unsweetened Almond Milk (Or use coconut milk for a richer taste, just note calories will need to be adjusted).  
  • Sugar-Free Mint Chocolate Chip Syrup (I use Torani) (Peppermint extract will work, but adjust for sweetness.).  
  • Xanthan Gum (For a thicker, ice-cream-like consistency.).  
  • Vanilla Extract (Adds incredible flavor, but optional.).  
  • Sea Salt (A pinch enhances those chocolatey notes!).  
  • Ice (Essential for that frosty, creamy texture.).  
  • Mini Chocolate Chips or Cacao Nibs (Go for dark chocolate chips for extra nutrition.).  

💡 Gluten-Free? Read This!  

Great news for gluten-free folks—this recipe is naturally gluten-free, provided all your ingredients (like the protein powder or artificial flavors) are certified gluten-free. Always check labels when you’re at the grocery store!  

👩‍🍳 How to Make My Mint Chocolate Chip Smoothie  

1️⃣ Add all ingredients (except the chocolate chips) into a blender. Pro tip? Toss in a frozen banana to create an even creamier texture if it fits your daily diet.  

2️⃣ Blend on high until smooth. Adjust the mix with more ice or almond milk depending on how thick you like your shake.  

3️⃣ Sprinkle in your mini chocolate chips or cacao nibs, and blend lightly for a chocolate chip protein smoothie effect.  

4️⃣ Pour into your favorite glass, garnish with fresh mint leaves, and enjoy!  

📓 Best Served With  

Turn this smoothie into a meal or a snack by pairing it with a slice of whole-grain toast, and nut butter for added healthy fats or sprinkle in chia seeds or flax seeds for additional omega-3s.

👝 How to Store Leftovers  

If you can’t finish it all, pour any leftovers into an airtight container and store in the fridge for up to one day. Alternatively, pour it into popsicle molds and freeze for a fun, healthy snack!  

🧠 Common Questions  

Can I make this vegan?  

Absolutely! Substitute the whey protein with a vegan protein powder and swap coconut milk or almond milk for any plant-based option you love.  

Is this better than a mint chocolate chip milkshake?  

Yes! You get the same indulgent, delicious flavor as a classic milkshake but with extra protein, fewer calories, and better nutrition facts to fit into your daily macros.  

Can I drink this every day?  

Totally! Incorporate it into your daily diet for an amazing post-workout snack or an easy way to curb your sweet tooth.

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💪🏼 Tracking Macros? Check This Out  

This smoothie packs a protein punch with 20g of protein while keeping your sugar intake low. Here’s a breakdown to fit it into your nutrition plan:

  • Protein – 21 g protein From the FASTer Way Vanilla Protein Powder.  
  • Carbs – Balanced with unsweetened almond milk and frozen banana.  If it’s a low carb day, omit the banana and replace with ice cubes for thickness.
  • Fats – Enhanced by dark chocolate chips or nut butter as garnish.  

This chocolate mint protein shake not only zaps your sweet tooth but also supports weight loss with clean energy and healthy ingredients.  

Top view of mint chocolate ice cream with cocoa and mint leaves.

Mint Chocolate Chip Shake (Protein)

Print Recipe Pin Recipe
Prep Time 5 minutes
Course Dessert, Snack
Cuisine American
Servings 1
Calories 197 kcal

Equipment

  • blender

Ingredients
  

  • 1 scoop Vanilla Protein Powder 20g protein
  • 1 each banana frozen
  • 2 tbsp mint chocolate chip syrup sugar free
  • 1 cup unsweetened almond milk
  • 1/4 tsp xanthan gum
  • 1/4 tsp sea salt
  • 1/2 tsp vanilla extract
  • 1/2 cup ice to thicken
  • 1/2 tbsp mini chocolate chips

Instructions
 

  • Add everything to blender except chocolate and blend until smooth.
  • Top with mini chocolate chips and enjoy.

Nutrition

Calories: 197kcalCarbohydrates: 13gProtein: 21gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 63mgSodium: 1016mgPotassium: 132mgFiber: 2gSugar: 7gVitamin A: 17IUVitamin C: 0.1mgCalcium: 467mgIron: 0.1mg
Keyword Shake
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Quick Oven Baked Chicken Parmesan Recipe

I’m on a constant quest for an easy chicken dinner that will please my whole family.  And by that I mean, I want my husband to like it, I’d like my kids to at least try it and ideally it willI meet my macros (low in fat and higher in protein).  So, if you’re looking for that too, this oven-baked chicken parmesan is the perfect option. 

Table of contents

😍 Why You’ll Love my baked chicken parm

While it tastes great and is a major crowd pleaser, what I love most is that all the chicken can be cooked at the same time, in one pan in the oven making it a quick weeknight dinner. Say goodbye to air frying or pan frying in batches and say hello to crispy chicken cutlets.  The best part is you can stop there for sandwiches or picky kids or top with tomato sauce and shredded cheese for an easy chicken parmesan .  It’s the classic Italian dish without the extra effort and mess of frying. ❤️

🗒️ Ingredients

  • boneless skinless chicken breasts – I usually take one pound of boneless, skinless chicken breast and butterfly each breast making two thinner pieces.  
  • eggs – this is for making and egg wash before dredging in the breadcrumb mixture.
  • Kosher salt – I like Diamond Crystal.  
  • black pepper – go with fresh cracked black pepper
  • Panko bread crumbs – Instead of using Italian bread crumbs we’re making our own by adding dried spices and cheese.  
  • dried oregano
  • garlic powder
  • parmesan cheese
  • cooking spray – you can use an olive oil cooking spray 
  • mozzarella cheese – I suggest grating your own or last night I even used the mini mozzarella pearls from Trader Joe’s and they came out great!  
  • marinara sauce – If you have homemade pasta sauce definitely use it, if not, I usually have Rao’s on hand.  

👩‍🍳 How to Make My baked chicken parm

Step 1: Prepare Your Chicken

Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.

Step 2: Season and Coat

In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.

Step 3: Set Up for Easy Cleanup

Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.

Step 4: Baking Time

Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.

Step 5: Add Sauce and Cheese

Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

Step 6: Serve and Enjoy

Garnish your chicken parmigiana with fresh parsley and serve alongside pasta or a simple salad. This particular recipe is also a great option for picky eaters who might not enjoy traditional Italian food.

💡Gluten-Free? Read This!

Just swap out your panko breadcrumbs for gluten free breadcrumbs and you’re set! 

📓 Best served with

Serve with nutrient-dense, lower-calorie sides that complement its flavors without adding unnecessary calories. Here are some healthier side options:

1. Vegetable-based sides

Steamed or roasted vegetables: Broccoli, zucchini, asparagus, or green beans provide fiber and vitamins with minimal calories.

Zoodles (zucchini noodles): A low-carb alternative to traditional pasta.

Cauliflower rice: A grain-free, low-calorie option that absorbs flavors well.

2. Salads

Mixed greens salad: Toss leafy greens like spinach or arugula with a light vinaigrette.

3. Whole grains or grain alternatives

Whole wheat pasta: If you prefer pasta, opt for whole grain versions for more fiber and nutrients.

Spaghetti squash: A great low-calorie substitute for traditional spaghetti.

👝 How to Store Leftovers

1. Cool It Down

Let the Chicken Parmesan cool to room temperature (about 30 minutes) before storing it. Avoid placing hot food directly in the fridge to prevent moisture buildup, which can make it soggy.

2. Use Airtight Containers

Place the Chicken Parmesan in an airtight container to prevent air exposure, which can cause the food to dry out or develop freezer burn. Separate the chicken from the sauce, if possible, to maintain crispness.

3. Refrigeration (Short-term Storage)

Store in the fridge for up to 3-4 days.

Reheat by placing it in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. This helps the chicken stay crispy. You can also use a microwave for quicker reheating, but the texture may be softer.

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🧠 Common Questions

1. How do I get the chicken crispy?

Pat the chicken dry before breading and use panko breadcrumbs instead of regular breadcrumbs for extra crunch (or a combo of both). 

2. How do I prevent soggy Chicken Parmesan?

Keep the sauce and chicken separate until serving if possible. When assembling, only lightly coat the top of the chicken with sauce to avoid the breading becoming soggy. Broiling the dish at the end for 1-2 minutes can help crisp up the top layer.

3. What’s the best cheese to use for Chicken Parmesan?

Mozzarella, Parmesan, and Provolone are commonly used. Mozzarella provides a melty texture, Parmesan adds a sharp flavor, and Provolone is a mild, creamy option. You can also use part-skim mozzarella for a lighter version.

4. Can I make Chicken Parmesan ahead of time?

Yes. You can bread and fry the chicken in advance, then store it in the fridge for up to a day before assembling and baking. However, add the sauce and cheese right before baking to keep the chicken crispy.

5. What’s the best way to reheat Chicken Parmesan?

Tip: Reheat in the oven at 350°F (175°C) to maintain crispness, or use a microwave for a faster option. If reheating in the microwave, place a damp paper towel over the dish to prevent the chicken from drying out.

6. Can I make a gluten-free version of Chicken Parmesan?

Yes. Substitute the breadcrumbs with gluten-free breadcrumbs and use gluten-free flour for dredging the chicken. 

7. What can I substitute for chicken?

Eggplant or tofu are great alternatives. For eggplant, slice, salt, and pat dry before breading and baking. For tofu, press it to remove excess moisture, then bread and bake as you would with chicken.

Baked Chicken Parm

Print Recipe Pin Recipe
Course Main Course
Cuisine Italian
Servings 4
Calories 316 kcal

Equipment

  • large sheet pan
  • baking rack

Ingredients
  

  • 1 pound boneless skinless chicken breasts sliced in half to make 8
  • 1/2 tsp Kosher salt
  • ¼ teaspoon fresh cracked black pepper
  • 1 cup Panko bread crumbs
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder
  • 1/4 cup grated Parmesan Cheese
  • cooking spray
  • 1 cup mozzarella cheese grated
  • 1 cup marinara sauce

Instructions
 

  • Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.
  • In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.
  • Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.
  • Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.
  • Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

Nutrition

Calories: 316kcalCarbohydrates: 16gProtein: 35gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 100mgSodium: 1108mgPotassium: 673mgFiber: 2gSugar: 3gVitamin A: 548IUVitamin C: 6mgCalcium: 243mgIron: 2mg
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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
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👩🏻‍🍳 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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    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
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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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    Gluten & Dairy Free Cranberry Coconut Bars Recipe

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

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

    Table of contents

    Jump to Recipe

    Ingredients and substitutions:

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

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

    Why You’ll Love These Cranberry Bars

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

    Jump to Recipe

    Step-by-Step Instructions

    Step 1: Prep Your Baking Pan and Oven

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

    Step 2: Prepare Flax Seed Mixture

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

    Step 3: Combine Wet Ingredients

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

    Step 4: Mix Dry Ingredients

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

    Step 5: Combine Wet and Dry Ingredients

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

    Step 6: Fold in Oats, Coconut, and Cranberries

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

    Step 7: Bake

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

    Step 8: Cool and Slice

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

    Optional:

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

    Tips for the Perfect Cranberry Coconut Bars

    Use High-Quality Ingredients

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

    Customize Your Bars

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

    Storage

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

    Tips for Macros

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

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

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    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
    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/

    Kid-friendly + Easy baked Turkey Meatball recipe

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

    Jump to Recipe

    Kid appeal

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

    Ingredients You’ll Need:

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

    About the turkey

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

    The secret ingredient – Locatelli Romano

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

    ​Don’t skimp on the parsley

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

    A Few ‘Great Ways’ To Serve These Meatballs:

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

    Instructions for Making Mom’s Turkey Meatballs:

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

    Protein Options

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

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

    Macros and Nutrition

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

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

    Carb: 1g

    Protein: 14g

    Fat: 2g

    Other Family Favorite recipes to try

    1
    Three Cheese Baked Ziti with Meat and Hidden Mushrooms
    Check out this recipe
    2
    close up photo of farfalle
    Creamy Ricotta Pasta with Veggies and Pine nuts
    Check out this recipe
    3
    salmon on top on lemon slices.
    Why I eat leftover salmon straight from the fridge
    Check out this recipe

    Follow me on IG for more daily inspo in my stories: @miss_nutritious_eats

    Mom’s Turkey Meatballs

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

    Equipment

    • 1 Sheetpan
    • 1 baking dish 9×13

    Ingredients
      

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

    Instructions
     

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

    Nutrition

    Calories: 78kcalCarbohydrates: 1gProtein: 14gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 0.5gTrans Fat: 0.01gCholesterol: 39mgSodium: 57mgPotassium: 188mgFiber: 0.1gSugar: 0.2gVitamin A: 190IUVitamin C: 3mgCalcium: 22mgIron: 1mg
    Tried this recipe?Let us know how it was!

    About Me

    I’m Melanie.

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

    Melanie Marcus Selfie
    Articles/

    The Best Super Yummy Chicken Dinner Recipe ideas

    Chicken marinating in plastic bag

    What is better than a go-to chicken recipe that’s a crowd pleaser and macro friendly? I went ahead and pulled together an array of super yummy recipes catered to women looking to feed their families healthy, macro-friendly chicken dinners. These are recipes that I make on re-peat at home. Whether you’re a busy bee seeking quick meals or a picky eater aiming to indulge without the guilt, these chicken breast-centered dishes are delicious and nourishing.

    Table of contents

    Why Choose Chicken Breasts?

    Chicken breasts are a wonderful source of lean protein and are incredibly versatile. If you’re tracking macros, you know lean chicken breast is a great way to hit your protein macro goals without added fat. They can be baked, grilled, pan-seared, or slow-cooked into a variety of dishes that won’t derail your health goals. Plus, using simple ingredients, you can transform this humble poultry cut into a culinary delight that everyone at the table will love.

    If you want to know more about how tracking macros can help you reach your health goal, check out this article.

    The Only Thing Better Than Quick Chicken Recipes? Healthy Ones!

    ​Here’s a roundup of a few of my go-to’s

    4
    Baked Chicken Breasts
    skinnytaste.com
    Baked Chicken Breasts
    Perfect, juicy Baked Chicken Breasts topped with crispy panko-parmesan crumbs are flavorful and delicious!
    Check out this recipe
    5
    Yogurt Curry Chicken Skewers
    This recipes reminds me of the chicken, salad and rice plates that I would get in New York. Even easier to make!
    Check out this recipe
    6
    Everything Bagel Chicken Roll-Ups
    dole.com
    Everything Bagel Chicken Roll-Ups
    4 Servings per container
    Check out this recipe
    7
    Chicken Fried Rice
    ohsnapmacros.com
    Chicken Fried Rice
    This Chicken fried rice Recipe is packed with chicken, veggies and basmati rice. This Macro Friendly dish is full of flavors and great for meal prep.
    Check out this recipe
    8
    easy pulled chicken
    BBQ Pulled Chicken
    This one couldn't be easier. Set it and forget it.
    Check out this recipe
    9
    Macro Friendly Caprese Chicken
    julieledbetter.com
    Macro Friendly Caprese Chicken
    Cook this delicious and macro-friendly caprese chicken! Believe it or not, with just four main ingredients and 30 minutes, you can make this super delicious, and incredibly healthy caprese chicken. With mozzarella, tomato, and fresh basil, it tastes just like an authentic, Italian pizza but you won’
    Check out this recipe
    10
    Herby Mediterranean Grilled Chicken Tenderloins
    lillieeatsandtells.com
    Herby Mediterranean Grilled Chicken Tenderloins
    This Herby Mediterranean Grilled Chicken Tenderloin recipe is a great go-to for your favorite recipes that call for grilled chicken!
    Check out this recipe
    11
    Sweet Potato Chipotle Rotisserie Chicken Skillet
    lillieeatsandtells.com
    Sweet Potato Chipotle Rotisserie Chicken Skillet
    With this sweet potato chipotle rotisserie chicken skillet recipe, your macros will be covered and you’ll still get all the comfort you need.
    Check out this recipe
    12
    Chicken Parmesan Rolls (Pizzeria Style Chicken Rolls)
    skinnytaste.com
    Chicken Parmesan Rolls (Pizzeria Style Chicken Rolls)
    These protein packed Chicken Parmesan Rolls (also know as chicken rolls) are wrapped in my homemade pizza dough with marinara and mozzarella.
    Check out this recipe
    13
    No-Dairy Chicken Alfredo
    dole.com
    No-Dairy Chicken Alfredo
    6 Servings per container
    Check out this recipe

    Which will you choose?

    Healthy dinners don’t have to be synonymous with bland or boring. With these super yummy recipes featuring chicken breasts, you can satisfy every member of the family, including the picky eater at your table. They offer a quick recipe solution when you’re short on time but still want to ensure a nutritious meal.

    And remember, while chicken dinners are fabulous, the only thing that might top off your meal perfectly is a scoop of ice cream for dessert (we all need a little treat now and then, after all)!

    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