The perfect hard-boiled egg has so many uses in a healthy kitchen!! This super easy and convenient high-protein snack can be enjoyed as-is or transformed into an endless variety of delicious meals (I love adding hard-boiled eggs to my avocado toast!) and snack ideas (avocado egg salad, anyone?!) and is perfect for meal prep.

This is why it’s essential to nail the basic cooking technique for your boiled eggs. Don’t worry; it’s super easy, and I will walk you through each step so we can get to the fun part of using our hard-boiled eggs to make loads of high-protein snacks (and meals!).

How to make hard-boiled eggs (that are easy to peel!)

If you’ve struggled with peeling hard-boiled eggs and constantly pulling off chunks of egg white, there are three things you need to know!

1. Remove the eggs from the fridge 15 minutes before cooking so they don’t crack once they hit the hot water.
2. Boil the water before dropping the eggs in. Do not add the eggs to cold water!
3. Add your cooked eggs to an ice bath immediately after cooking.

These three simple steps will guarantee perfectly cooked boiled eggs that are easy to peel every time!

Boil the eggs

Bring a small pot of water to a boil and gently drop the eggs into it, one at a time.

Set a timer and cook the eggs for 10 to 12 minutes for hard-boiled eggs. The longer you cook them, the more well done they will be (see image below!). If you would rather have a soft, jammy yolk, cook for 6-7 minutes. And, if you’d like your yolk to be soft but not jammy, cook for about 8 minutes.

Place eggs in the ice water

Using a slotted spoon, gently remove the eggs from the pot and immediately submerge them in the ice water bath to stop them from cooking. You want the water to be ice-cold, so if the ice melts, add some more!

Peel the eggs

To peel the eggs, gently tap the egg against the countertop to create cracks. Then, peel to remove the shell. Enjoy how easily the peels come off the eggs (it’s so satisfying!).

How long does it take to boil eggs?

This depends on how you like the texture of your eggs to be. Here’s the breakdown:

• 6 minutes: A soft, liquidy yolk and soft white. A true soft-boiled egg.
• 8 minutes: A jammy medium yolk in the center with cooked whites (my favorite!)
• 10 minutes: The early stages of a hard-boiled egg, but still a bit soft in the middle.
• 12 minutes: Hard-boiled, but the center of the egg is just under (the color of the yolk is slightly darker than a traditional hard-boiled egg).
• 14 minutes: An authentic, traditional hard-boiled egg cooked through the center with a firm white.

Hard Boiled Eggs Tips & Tricks

• Don’t use fresh eggs: Super-fresh eggs are harder to peel. For easy-to-peel hard-boiled eggs, it’s best to use eggs that are about a week to 10 days old.
• Allow the eggs to come to room temperature: Be sure to remove eggs from the fridge about 15 minutes before you begin to boil them.
• Don’t skip the ice water bath: This immediately stops the eggs from cooking, perfecting their texture. It also makes them easier to peel because it helps separate the egg membrane from the shell. Please leave them in the ice bath for at least 10 minutes before you try peeling them.

How to store hard-boiled eggs

You can store peeled or unpeeled hard-boiled eggs in the refrigerator for up to 5 days. If they are peeled, be sure to pop them in an airtight container to help them last the longest.

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Easy Peel Hard Boiled Eggs

Learn how to make perfectly cooked hard-boiled eggs that are easy to peel every time! Pro tip: it’s the cooking technique that makes all the difference! No more wrestling with your egg peel! I'll show you the exact steps to make the most beautiful and delicious hard-boiled eggs that are easy to peel.

Course snacks + starters

Cuisine American

Diet Gluten Free, Vegetarian

Cook Time 12 minutes minutes

Total Time 12 minutes minutes

Servings 8 eggs

Calories 72kcal

Author Dani Spies

Ingredients

• 1-8 large eggs

Instructions

• Remove the eggs from the fridge beforehand. It’s best they are at room temperature (or close to it) before cooking so they don’t crack.
  
• Bring a medium-sized pot of water to a boil. Be sure there’s enough water in the pot to cover the eggs by about an inch.
• While you’re waiting for the water to boil, prepare an ice water bath in a large bowl (ice cubes + cold water).
• Once the water is boiling, gently lower the eggs into the pot, one at a time.
• Set a timer and cook the eggs for 10 to 12 minutes. The longer you cook them the more well done they will be.
  
• Using a slotted spoon, gently remove the eggs from the pot and immediately submerge them in the ice water bath to stop them from cooking.
  
• To peel the eggs, gently tap the egg against the countertop to create cracks. Then, peel to remove the shell.
  

Video

Notes

Store hard-boiled eggs (with the peels on) in the fridge in an airtight container for up to 7 days. Store eggs that are peeled in an airtight container for up to 3 days.

Nutrition

Serving: 1egg | Calories: 72kcal | Carbohydrates: 0.4g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 186mg | Sodium: 71mg | Potassium: 69mg | Sugar: 0.2g | Vitamin A: 270IU | Calcium: 28mg | Iron: 1mg

© Clean & Delicious

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Does The Color of Your Sweet Potato Matter?

Absolutely, yes. The color matters most! While the cooking technique, of course, matters, it’s the color of your sweet potato that will determine the texture! Each variety—cream, purple, red, and orange—has its own unique flavor and texture, so let’s break down what each one is like after baking:

Cream (White-Fleshed) Sweet Potatoes

First up, we have cream or white-fleshed sweet potatoes. When these bake up, they have a drier, starchier texture, kind of like a regular potato. They’re not as sweet as some other varieties and have a mild, nutty flavor. They’re dense, so you get that satisfying, hearty bite, which is great if you like a less sugary taste in your sweet potatoes. I love this variety. It tastes similar to a biscuit when topped with butter and sea salt.

Purple Sweet Potatoes

Next are the beautiful purple sweet potatoes, often called Japanese sweet potatoes! These have a gorgeous, vibrant purple color inside, and the texture is also dry and dense when baked. Think of it almost like a crumbly, starchy potato that holds its shape really well. The flavor is mild and earthy—definitely not as sweet as the orange or red ones, so they’re perfect if you want something a little more savory.

Red Sweet Potatoes

The red sweet potatoes (sometimes called garnet or jewel) have a lovely, deep orange flesh inside. When baked, these are much softer and creamier than the cream and purple varieties. As a matter of fact, if you want a super creamy and sweet baked sweet potato, this is the variety I recommend. They’re super moist, with a sweet, rich flavor that can even get a little caramel-like around the edges as they bake. They’re perfect if you love that classic, sweet flavor we often think of when we think “sweet potato.”

Orange Sweet Potatoes

Finally, we have the classic orange sweet potatoes—the ones we usually see around Thanksgiving! When baked, they have a fluffy, almost creamy texture. They’re moist but not as dense and creamy as the red sweet potatoes. They’re naturally super sweet, which makes them great for recipes like sweet potato casseroles or pies, but they’re also fabulous for a simple side dish with a bit of butter and cinnamon.

So there you have it! Each type has its own flavor and texture that really shines when baked, and there are so many ways to use each one, depending on what kind of dish you’re making. Try them all and see which one is your favorite!

How To Bake The Perfect Sweet Potato in The Oven

This is more of a how-to than an actual recipe. Once you’ve mastered this tried-and-true method, you will never stop making (and eating!) baked sweet potatoes. They will become one of your go-to-eat-and-repeat meals, I promise!

Start by preheating the oven to 400°F. Set a wire rack on a parchment-lined baking sheet and spray the rack with cooking spray. If you don’t have a wire rack, don’t worry! Place the sweet potatoes directly on the parchment paper, which will still be delicious. However, I find that they cook more evenly using the wire rack because this allows the hot air to circulate all around the potatoes.

Next, rinse your sweet potatoes under cold water and scrub them well (they can be pretty dirty!). If you notice any blemishes or soft spots, cut them out with a pairing knife.

Once they’re all clean, thoroughly pat them dry with a paper towel. This is an important step. If you bake them while wet, they will not get the crispy exterior we all know and love.

Oh! That reminds me. Wrapping your potatoes in foil is unnecessary before baking – this outdated technique will create a soggy potato. Hooray for one less step.

Poke some holes in your potatoes with a fork to allow steam to escape so the insides become perfectly creamy and soft. Place the potatoes onto the prepared rack.

Bake for 45-60 minutes (depending on their size) or until the exteriors are lightly browned, puffed up, and soft inside when pierced with a fork.

Can you eat the skin of a sweet potato? Absolutely, you can (and should!) eat sweet potato skin! The skin is packed with fiber, vitamins, and antioxidants, which can help improve digestion, boost your immune system, and keep you feeling fuller longer.

Plus, the skin adds a nice texture and slightly earthy flavor to your dish. So, next time you cook sweet potatoes, keep the skin on for an extra nutrition boost!

Delicious Toppings for a Baked Sweet Potato

Here’s where you can have some fun with your sweet potato! After baking your sweet potato, you have so many topping options. Here are some of my favorites:

• Classic baked sweet potato: Top with a pat of butter, sea salt, and pepper. It’s simple and delicious enough to make you fall out of your chair.
  
• Loaded baked sweet potato: Add Greek yogurt, bacon, shredded cheese, and chopped scallions. #swoon
  
• Dessert baked sweet potato: Top with Greek yogurt, cinnamon, chopped walnuts, and honey.
  
• Breakfast sweet potato: Fill your sweet potato with scrambled eggs (I love adding cauliflower rice to my scrambled eggs!) and chopped avocado. It’s so good!
  
• Chili-stuffed sweet potato: Scoop your favorite chili right over your potato. Turkey chili and beef chili are packed with protein and make the best potato topper. Sometimes, I make the filling for my stuffed zucchini boats and spoon it on my baked potato.
  
• Chicken stuffed sweet potato: Add buffalo chicken bites or slow-cooker shredded chicken to your potato. This easy, protein-packed meal is perfect for meal prep and is so satisfying.

How to store baked potatoes

These perfectly baked sweet potatoes are great for meal prep! I love cooking four to six potatoes on the weekend to use as a head-start ingredient for a busy week. Here’s how to store and reheat them.

• To store: Place the cooked sweet potatoes in an airtight container or storage bag and store in the fridge for 4-6 days.
• To freeze: Once the sweet potatoes have cooled, place them in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: They can be easily reheated in the oven for 10-15 minutes at 400°F. You can also reheat them in the microwave, but be warned, the skin will not crisp up.

More Sweet Potato Recipes to Enjoy

• Mashed Sweet Potatoes with Greek Yogurt
• Roasted Sweet Potato Chunks
• Healthy Sweet Potato Casserole
• Sweet Potato & Black Bean Chili
• Baked Sweet Potato Fries
• Baked Sweet Potato Wedges

WATCH HOW TO BAKE A SWEET POTATO IN THE OVEN (VIDEO!)

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration.

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Whole Baked Sweet Potatoes

Learn how to bake a whole sweet potato in the oven perfectly every time. This easy-peasy method requires five minutes of prep time and cooks in under an hour. Oven-baked sweet potatoes are perfect for meal prep, can be a delicious side dish, and provide an excellent base for a healthy dinner!

Course how-to, side dish

Cuisine American

Diet Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 45 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 194kcal

Author Dani Spies

Ingredients

• 1-4 sweet potatoes
• optional: butter, sea salt, black pepper

Instructions

• Preheat the oven to 400°F. Set a wire rack on a parchment-lined baking sheet and spray the rack with cooking spray.
• Give your sweet potatoes a good scrub under cold water, then pat them dry.
  
• Place the potatoes on the prepared rack. Use a fork to poke holes in them. I like to poke 4-6 holes per potato which allows the steam to escape while they bake.
  
• Bake for 45-60 minutes (depending on their size) or until the exteriors are lightly browned, puffed up, and soft inside. A fork or knife should slide into the potato easily when it’s done.
  
• Slit each potato lengthwise and top with your favorite topiings. A pat of butter, sea salt, and fresh black pepper is a classis and so delish!
  

Video

Notes

These perfectly baked sweet potatoes are great for meal prep! Cook a batch at the beginning of the week, so you have sweet potatoes to heat up for lunch, dinner or use in various recipes! 

• • To store: Place the cooked sweet potatoes in an airtight container or storage bag and store in the fridge for 4-6 days.

• • To freeze: Once the sweet potatoes have cooled, place them in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

• • Reheating: They can be easily reheated in the oven for 10-15 minutes at 400°F. You can also reheat them in the microwave, but be warned, the skin will not crisp up.

Nutrition

Serving: 1potato | Calories: 194kcal | Carbohydrates: 45g | Protein: 4g | Fat: 0.1g | Saturated Fat: 0.04g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.003g | Sodium: 124mg | Potassium: 762mg | Fiber: 7g | Sugar: 9g | Vitamin A: 32063IU | Vitamin C: 5mg | Calcium: 68mg | Iron: 1mg

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Slow-cooker shredded chicken is the solution to all of your chicken needs! It’s an easy, healthy, hands-off recipe that is super versatile and perfect for meal prep! You can use shredded chicken breast to make various simple, nutritious meals throughout the week, including avocado chicken salad, a chicken burrito bowl, curry chicken salad, or shortcut chicken noodle soup.

HEALTHY EATING TIP! If you are working to develop healthy eating habits, it’s so important to prepare a handful of healthy head-start ingredients ahead of time that you can build on throughout the week.

Preparing delicious, nutritious ingredients like egg white muffins, sauteed broccoli, fluffy quinoa, shredded beef tips, and/or this easy shredded chicken can make eating well much easier — especially when you are tired or short on time.

Ingredients needed

Not only is this shredded chicken recipe quick to make (it only takes about 5 minutes of hands-on time), but you only need two main ingredients, plus seasonings! You probably have all of the seasonings in your pantry right now – here’s what you’ll need:

• Chicken breasts: This recipe calls for two pounds of chicken – this can be anywhere between three to five chicken breasts depending on their size.
• Seasonings: A simple blend of sea salt, black pepper, garlic powder, smoked paprika, onion powder, and Italian seasoning adds delicious flavor to the chicken.
• Chicken broth: Use low-sodium chicken broth to control the salt and to keep the chicken moist and juicy.

How to make this recipe

This recipe is so easy, you will use it over and over again! Here’s how it all comes together:

1. Prep: Place the chicken in the slow cooker in a single layer.
2. Add seasonings: Season the chicken with salt, pepper, garlic powder, smoked paprika, onion powder, and Italian seasoning.
3. Add broth: Pour chicken broth over the seasoned chicken. I like to flip the chicken down and then upright again before placing on the lid.
4. Cook: Place the lid on and cook on low for 6 hours, until the chicken easily shreds with a fork.

5. Shred: Using two forks, shred the chicken (this can be done on a cutting board or right in the slow cooker). 

Expert tips

• Similar-sized chicken breasts: It’s best to use chicken breasts that are similar in size so that they cook evenly and at the same rate.
• Placing the chicken: When placing the chicken in the base of your slow cooker, be sure it is lying flat and not piled on top of one another. For reference, I use a 7-quart slow cooker, and 4-5 breasts lay comfortably next to one another on the bottom of the slow cooker.
• Cooking on low: Your meat will turn out juicier if you cook on low for 5 to 6 hours. However, if you’re really in a hurry, you can cook on high for 3 to 4 hours.
• Food safety: It’s important to ensure that the chicken is cooked all the way through before eating. Use an internal meat thermometer to check that it reaches 165 degrees Fahrenheit. If you don’t have a thermometer, poke a knife into the thickest part of the breast and make sure the juices run clear.

Variations

• Chicken thighs: Try using chicken thighs! They have a bit more fat than breasts, so they tend to maintain more moisture once they are cooked. The chicken breasts are much leaner than the thighs.
• Change up the seasonings: I like the seasoning mix as written in this recipe, but you can use a variety of spices. Oregano, chili powder, or lemon pepper seasoning would all be delicious. Want a kick of heat? Try a dash or two of cayenne pepper.
• Add some sauce: Try my salsa chicken recipe for some Mexican shredded chicken flair or my slow cooker BBQ chicken for a saucy option!

Serving suggestions

This is a quick and easy recipe! It’s the perfect way to have some high-quality protein in your fridge, prepped and ready-to-go for easy-to-assemble meals throughout the week! Here are some ways that you can use it:

Use this shredded chicken for easy chicken salad, tacos, sandwiches, burritos, quesadillas, etc! It makes a great high-protein, head-start ingredient.

You can also pair it with whole grains like my Greek Quinoa Salad or build a low carb meal and pair it with cauliflower rice or green beans.

Storage recommendations

If you’re meal prepping this chicken to use later, once it’s all shredded, transfer it to an airtight container with the broth from the slow cooker. The broth will help to keep the chicken nice and moist throughout the week.

If you plan to serve it right away, simply shred the chicken and then add it back to the slow cooker to stay warm with the juices.

• Storing leftovers: Transfer to an airtight container with the broth and store in the fridge for up to 5 days.
• Freezing: Once completely cool, divide into portions, if you’d like to have smaller amounts to pull out for recipes, 1 to 2 cups is a good amount. Add each portion to a zip-top plastic bag, seal it and write the date on it. Store it in the freezer for up to 4 months. 
• Thaw: Thaw frozen chicken overnight in the fridge or in a bowl of cool water for about 30 minutes to 1 hour. 

More easy slow cooker recipes

• Slow Cooker Beef Tips
• Slow Cooker Pulled Pork
• Crockpot Shredded BBQ Chicken
• Buffalo Chicken Meatballs

SLOW COOKER SHREDDED CHICKEN RECIPE VIDEO

Thanks so much for reading! If you make this recipe, I would love you to give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Slow Cooker Shredded Chicken

Slow-cooker shredded chicken breast is an easy, healthy, head-start ingredient perfect for meal prep! Moist, perfectly seasoned, and easy to shred – this pulled chicken is tender and juicy. Make a big batch on the weekend to help you build high-protein, convenient, nourishing meals all week!

Course Main

Cuisine American

Diet Gluten Free, Low Fat

Prep Time 5 minutes minutes

Cook Time 6 hours hours

Total Time 6 hours hours 5 minutes minutes

Servings 6 servings

Calories 187kcal

Author Dani Spies

Ingredients

• 2 pounds chicken breasts 3-4 breasts
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• 1 tablespoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• 1 cup low-sodium chicken broth

Instructions

• Place the chicken in the slow cooker in a single layer. Season with salt, pepper, garlic powder, smoked paprika, onion powder and Italian seasoning.
  
• Pour chicken broth over the seasoned chicken. I like to flip the chicken downside and then upright again before placing on the lid. Place the lid on and cook on low for 6 hours, until the chicken shreds easily with a fork.
  
• Using two forks, shred the chicken (this can be done on a cutting board or right in the slow cooker).
  

Video

Notes

Transfer to an airtight container and store in the fridge for up to 5 days.

You can use this chicken for chicken salad, tacos, sandwiches, burritos, quesadillas, etc! It makes a great head start ingredient.

Nutrition

Calories: 187kcal | Carbohydrates: 2g | Protein: 33g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 97mg | Sodium: 576mg | Potassium: 629mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 217IU | Vitamin C: 2mg | Calcium: 19mg | Iron: 1mg

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Baked Meatballs made with ground beef and cauliflower rice are simply seasoned, tender, and delicious! The cauliflower rice is the perfect substitution for breadcrumbs – it’s such an easy way to sneak an extra vegetable in while keeping these meatballs low in carbohydrates and high in nutrient density.

This is the same meatball recipe I use in my meatball and veggie soup, so you may want to double the recipe and try that recipe next!

Cauliflower rice is one of my favorite ways to add extra vegetables to everything from quiches and smoothies to tacos and oatmeal. It’s so mild-tasting that no one will realize you’ve added it to the recipe. Try some of our other favorite cauliflower recipes like these cheesy scrambled eggs or this easy cauliflower fried rice!

With this easy meatball recipe, you can have a delicious dinner on the table in just about 35 minutes. Baking the meatballs means you don’t have to monitor a pan on the stovetop. It gives you time and space to get the rest of dinner done or do something else. These are fast, easy and just so tasty! You have to put these on the menu tonight!

Ingredients needed

This baked meatballs recipe requires very simple ingredients that you likely already have in your kitchen. Here’s everything you’ll need:

• Beef: I like to look for a grass-fed ground beef that is on the leaner side, so I usually opt for 90/10 lean ground beef. But any type of ground beef will work.
• Eggs: Two eggs help bind all of the ingredients and add moisture to the meatballs.
• Cauliflower rice: This recipe uses cauliflower rice in place of bread crumbs, so essentially, along with the eggs, it’s helping to hold the meatballs together.  
• Parsley: I really love the flavor that the fresh parsley adds to the meatballs, but if you’d rather use dried herbs, use one heaping tablespoon of dried parsley.
• Salt & black pepper: Sea salt and black pepper will help to enhance the flavor of the meatballs.
• Garlic powder: Adds delicious savory flavor.
• Onion powder: For a zesty, sharp onion flavor without actually having to use onions.
• Oregano: Gives these meatballs an authentic Italian flavor.

How to make this recipe

These baked meatballs are really simple to throw together. Mix the ingredients, roll them up and bake them for juicy perfection. They are so good, you will want to keep them in a regular rotation. Here’s how they come together:

1. Prep: Preheat oven to 400°F. Line a rimmed baking sheet (half sheet pan) with parchment paper and set aside.
2. Combine all ingredients: In a large mixing bowl, combine ground beef, eggs, cauliflower rice, cilantro, salt, pepper, garlic powder, onion powder, and oregano. Use your hands to gently combine everything together, being careful not to over-mix.
3. Form meatballs: Scoop a heaping tablespoon of the mixture into your palms, and roll into 1-2 inch meatballs (I usually get 35-40 meatballs). Place each meatball onto the lined baking sheet.

4. Bake: Place the baking sheet in the oven and bake the meatballs for 18-20 minutes.
5. Enjoy! Serve over zucchini noodles, spaghetti squash or your favorite pasta, topped with marinara sauce or fresh pesto.

Helpful tips

• Defrost cauliflower: If using frozen cauliflower rice, be sure to defrost it before adding it to the other ingredients.
• Room temperature eggs: I like to make sure that my eggs are at room temperature when I use them in recipes. This helps them to blend better!
• Use a light hand: Don’t over-mix or over handle the meat mixture. It can break it down and make it tough. It can also make the meatballs hard to form.
• Same size: Form the meatballs into similar-sized balls, as much as possible. This will ensure that they cook at the same rate. You can use a cookie scoop to help keep them uniform.
• Don’t over cook: Check your meatballs after 15 or so minutes. The internal temperature should be 165ºF when done. Over-cooking will dry them out and make them tough.

Ways to serve

Once your meatballs are ready you can use them in a variety of way! You can serve them in my meatball and veggie soup – such a delicious recipe, make a meatball sandwich, serve them over salad or with some pasta, or do what I love to do and serve them over oven-roasted spaghetti squash with some tomato sauce and parmesan cheese!

This would be great option for anyone who wants to create a healthy low-carb spin on traditional spaghetti and meatballs. If you are unfamiliar with spaghetti squash and how to work with it, here’s a tutorial with video.

Storage recommendations

Keep in mind that homemade meatballs freeze really well, so you can easily double or triple the recipe if you want to make extra! 

• Storing leftovers: Store leftover meatballs in an airtight container or even a ziplock bag and keep in the fridge for up to 5 days. Reheat in the microwave or you can even warm them up in sauce on the stovetop.
• Freeze: Once completely cool, place on a sheet pan and cover loosely with plastic wrap. Flash freeze for 2 hours. Transfer the partially frozen meatballs to a freezer-safe gallon ziplock bag. Freeze for up to 3 months. To enjoy, thaw overnight in the refrigerator or warm them straight from the freezer in the microwave at 50% power till heated through.

More healthy dinner recipes

• Ground Beef Skillet
• Buffalo Chicken Brown Rice Bowls
• Zucchini Taco Boats
• Ground Turkey Butternut Squash Chili

Oven Baked Meatballs Recipe Video

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Oven Baked Beef Meatballs with Cauliflower Rice

Easy Oven Baked Meatballs are an Italian-style meatball recipe made with cauliflower rice instead of bread crumbs. This is an easy, healthy low-carb recipe that bakes in the oven in just 20 minutes. Packed with protein and veggies, they are perfect for a busy weeknight meal or made in advance for meal prep!

Course DINNER

Cuisine American, Italian

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 33 minutes minutes

Servings 35 meatballs

Calories 37kcal

Author Dani Spies

Ingredients

• 2 pounds lean ground beef
• 2 eggs
• 1 cup cauliflower rice
• 1/3 cup parsley, chopped
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon garlic powder
• 2 teaspoons onion powder
• 1 teaspoon dried oregano

Instructions

• Preheat oven to 400°F. Line a rimmed baking sheet (half sheet pan) with parchment paper and set aside.
• In a large mixing bowl, combine ground beef, eggs, cauliflower rice, parsely, salt, pepper, garlic powder, onion powder, and oregano. Use your hands to gently combine everything together, being careful not to over-mix.
  
• Scoop a heaping tablespoon of the mixture into your palms, and roll into 1-2 inch meatballs (I usually get 35-40 meatballs). Place each meatball onto the lined baking sheet.
  
• Place the baking sheet in the oven and bake the meatballs for 18-20 minutes.
  
• Serve over zucchini noodles, spaghetti squash or your favorite pasta, topped with marinara sauce or fresh pesto.
  

Video

Notes

• Storing leftovers: Store leftover meatballs in an airtight container or even a ziplock bag and keep in the fridge for up to 5 days. Reheat in the microwave or you can even warm them up in sauce on the stovetop.
• Freeze: Once completely cool, place on a sheet pan and cover loosely with plastic wrap. Flash freeze for 2 hours. Transfer the partially frozen meatballs to a freezer safe gallon ziplock bag. Freeze for up to 3 months. To enjoy, thaw overnight in the refrigerator or warm them straight from the freezer in the microwave at 50% power till heated through.

Nutrition

Serving: 1meatball | Calories: 37kcal | Carbohydrates: 0.3g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 16mg | Sodium: 19mg | Potassium: 107mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 48IU | Vitamin C: 3mg | Calcium: 4mg | Iron: 1mg

© Clean & Delicious

The post Oven Baked Beef Meatballs with Cauliflower Rice appeared first on Clean & Delicious.

Pumpkin curry soup is a delightful, creamy, and dairy-free soup that captures the essence of fall in a bowl! My secret for keeping this recipe super easy (and convenient!) is to use canned pumpkin puree – but you can, of course, make your pumpkin puree from scratch if you’re feeling adventurous.

You would never know this is a quick-cooking soup as a blend of warm spices like curry powder, ginger, and cinnamon adds lots of depth and flavor while creamy canned coconut milk helps to thicken it up.

Finish with an extra drizzle of coconut milk and your choice of savory spiced nuts or crunchy pumpkin seeds – and you’ll have the perfect comforting bowl of soup to keep you warm in the cold weather months.

LOVE WARM COZY SOUP RECIPES? You may also want to try my Roasted Butternut Squash Apple Soup or Roasted Acorn Squash Soup With Coconut Milk! Each recipe is a puree of warm, cozy flavors and can be enjoyed as an easy and healthy lunch or dinner.

Make it a meal! Enjoy this comforting weeknight dinner with a simple green salad and/or with some skillet cornbread.

Ingredients You’ll Need

• Extra Virgin Olive Oil – is what I use to saute and soften my veggies. If you would like to keep this soup even lighter, you can skip the oil and saute your veggies in some veggie broth.
• Onion and Garlic – Add aromatic depth and savory notes to the recipe, creating a flavorful foundation.
• Seasonings (salt, pepper, curry powder, ginger, cinnamon) – Elevates the flavor of the soup while creating warmth and depth.
• Canned Pumpkin Puree – Provides a creamy texture and hearty pumpkin flavor, making it the star ingredient.
• Vegetable Broth – Adds liquid to blend the ingredients and bring it all together.
• Maple Syrup – Just a kiss adds a natural sweetness, which helps to round out the flavors in this soup.
• Canned Coconut Milk – Adds dairy-free creaminess and a subtle coconut essence to the soup that pairs well with the rest of the flavors.
• Garnish – Add toasted pumpkin seeds or nuts and a drizzle of coconut milk to enhance the look and the flavor of the soup. 

How To Make Dairy-Free Pumpkin Curry Soup

Saute the onions: Add the olive oil to a large pot. Turn the heat to medium and add the onions and salt when the oil is hot. Saute until soft and translucent for about 5 minutes.

Add veggies and spices: toss in the carrots, garlic, remaining salt, black pepper, curry powder, ginger, and cinnamon to the onions. Saute until all the veggies are coated with the spices or until the carrots are softened. This will take 8-10 minutes. If you notice the pot getting too dry, add a splash of broth or water to moisten. 

Simmer the soup: To the pot, add the canned pumpkin, broth, and maple syrup. Stir to combine, then turn the heat down to a simmer for 10-15 minutes. The soup will look thick – that’s ok! Once you blend it you will have the option to add extra broth if preferred.

Blend the soup: Turn the heat off. Carefully ladle the hot soup into a high-speed blender, only filling halfway. Pour in half of the coconut milk, then place the lid on slightly ajar and puree until smooth. Repeat with the remaining soup and coconut milk until it’s blended to your desired consistency. 

Serve and enjoy: While hot, ladle the soup into bowls. Garnish with a drizzle of coconut milk and a sprinkling of cracked black pepper and savory spiced toasted nuts or toasted pumpkin seeds (you can roast the seeds of any winter squash, really).

Cooking Tips

• When sautéing the onions and garlic in olive oil, stirring occasionally will prevent them from sticking to the pot and achieve a golden, caramelized texture.
• If the soup seems too thick for your liking, gradually add more vegetable broth or coconut milk when blending until you reach your desired consistency.
• When simmering the soup, keep the heat on low to allow the flavors to meld without the risk of scorching or burning.
• When blending, do NOT fill the blender more than halfway and slightly ajar the blender lid to allow the steam to escape.
• Instead of using a blender to puree the soup, you can use an immersion blender and pure the soup right in the pot. 
• Make sure you use plain canned pumpkin puree and not pumpkin pie filling, as that already contains sugar and spices. 

Variations

• If you prefer a spicier soup, add a pinch of red pepper flakes or a dash of hot sauce to the simmering pot for some heat.
• For added protein, consider stirring in some cooked chickpeas, lentils, or diced tofu during the last few minutes of simmering.
• Garnish your soup with fresh herbs like cilantro, parsley, or chives for a burst of freshness and color.
• Add a squeeze of fresh lime or lemon juice just before serving to brighten up the dish.
• Don’t have canned pumpkins? Canned sweet potatoes or butternut squash would also work!
• Ensure the curry powder you use is gluten-free if you have dietary restrictions, as some blends may contain wheat-based additives.

Storing & Freezing

Storage: To store leftovers, transfer them to an airtight container and refrigerate for up to 4-5 days. Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or coconut milk if needed to restore the desired consistency.

Freezing: Allow the soup to cool completely before transferring it to freezer-safe containers or resealable bags. Remember to leave some room for expansion. Stored in the freezer for up to 2-3 months. When ready to use, thaw in the refrigerator overnight and reheat on the stovetop or in the microwave, adjusting the consistency with additional broth or coconut milk as necessary.

More Recipes Using Canned Pumpkin

• Turkey Pumpkin Chili With Black Beans
• Mini Pumpkin Pies
• Pumpkin Chip Energy Bites
• Creamy Pumpkin Overnight Oats

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Pumpkin Curry Soup with Coconut Milk

Enjoy the cozy flavors of fall with this quick and easy Pumpkin Curry Soup With Coconut Milk. This creamy, dairy-free dish is made with canned pumpkin puree for ultimate convenience and is ready in just 30 minutes. Healthy comfort food at its best (and perfect for meal prep!).

Course DINNER, LUNCH, soup + stew + chili

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 153kcal

Author Dani Spies

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 large onion, chopped
• 2 carrots, peeled and chopped
• 2 cloves garlic, chopped
• 1 teaspoon sea salt
• 1/4 teaspoon black pepper
• 1 tablespoon curry powder
• 1/4 teaspoon ground ginger
• 1/4 teaspoon cinnamon
• 2-15 ounce ounce cans of pumpkin puree
• 2 cups low-sodium vegetable broth
• 1 tablespoon maple syrup
• 1/2 cup canned coconut milk, plus more for drizzling

Instructions

• Heat olive oil in a large pot over medium heat. Add the onions along with a pinch of salt and cook, stirring occasionally until the onions have softened and become translucent, about 5 minutes.
  
• Add the carrots, garlic, resining salt, black pepper, curry powder, ginger, and cinnamon, to the onions. Stir until all the veggies are coated with the spices and cook for 8-10 minutes or until the carrots have softened. *If the pot looks too dry, add a splash of broth or water.
  
• Stir in the canned pumpkin, broth, and maple syrup. Turn the heat to low and simmer for 10-15 minutes to allow all of the flavors to come together.
  
• Shut off the heat and carefully ladle to soup into a high-speed blender, filling the blender no more than halfway – I do this in 2 batches – and our in half of the coconut milk. Place the lid on, leaving it slightly ajar to allow steam to escape and puree until smooth. Repeat with the remaining soup. Alternatively, you can use a handheld immersion blender to puree the soup. 
  
• Serve with an extra drizzle of coconut milk over the top and some fresh black pepper. I also love to top this soup with my spiced toasted nuts to some pumpkin seeds.
  

Nutrition

Serving: 1.5cups | Calories: 153kcal | Carbohydrates: 20g | Protein: 2g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 721mg | Potassium: 203mg | Fiber: 2g | Sugar: 6g | Vitamin A: 5046IU | Vitamin C: 4mg | Calcium: 30mg | Iron: 1mg

© Clean & Delicious

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Today, we’re going to talk about my favorite low-carb side dish: cauliflower rice! Have you tried it, yet?

If not, it’s time to learn a couple of simple methods for how to make cauliflower rice and how to cook it. Cauliflower rice is really versatile: as a delicious side dish, as a substitute for rice with stir fries, etc., or turned into something completely surprising, such as tortillas or pizza crust.

I know, you can buy cauliflower rice from the store, but why do that when it’s SO easy to make your own, plus it’s super fresh that way!

Why you’ll love this recipe

• A healthy side: Filling, nutrient-rich, low in carbs, and low in calories, this cauliflower rice recipe is also gluten-free and keto-friendly!
• Flavorful: Cauliflower may be a bit bland for some, but we’ll show you how to season it with salt, pepper, and garlic powder (or any of your favorite spices).
• Easy to make: This delicious side is so easy to prep with a simple process and just a few ingredients. Less than 20 minutes from the kitchen to the table!

What you need

Cauliflower rice is the perfect low-carb side dish recipe to serve with a variety of main meals. You can also convert this uncooked cauliflower rice into lots of recipes, from pizza crusts to tortillas. It can even be added to soups, burrito bowls or salads. Here’s what you’ll need for a simple side dish:

• Cauliflower: Look for a firm unblemished white head with compact florets. The outer leaves should be green and fairly fresh looking. The larger the cauliflower, the more rice you’ll get.
• Oil: Just a bit of heart-healthy extra virgin olive oil or coconut oil is needed for sautéing. If you prefer, you can also cook the “rice” with a bit of butter and/or another oil of your choice. Avocado oil is another great option.
• Flavor makers: Keep this simple or add other flavorings like minced garlic, diced onion, fresh herbs and/or any favorite spices.
• Salt and pepper: Simple seasoning that enhances the flavor of the “rice”. You can add other seasonings that you like, too.

How to rice cauliflower

Prepare the cauliflower

Before you proceed with the methods below, prepare the cauliflower by:

• Wash the whole head and thoroughly dry it.
• Remove all the green parts and discard them.
• Cut the cauliflower in half and remove the core. 
• If you’re using a box grater, chop it into large chunks.
• If you’re using a food processor, chop it into small florets.

Box grater method

Grated cauliflower rice is fairly quick and easy, so if you don’t have a food processor, no problem. Just grate large chunks of cauliflower into rice using the medium-large sized holes (the side commonly used to grate cheese) of any hand-held or box grater.

This method is a little messier than using a food processor, but it’s also handy if you don’t have one or don’t feel like getting yours out. It also works well if you only need a small amount of cauliflower rice.

Food processor method

There are two easy ways for how to make cauliflower rice using a food processor. You can use a grater attachment or just toss chopped cauliflower right into the bowl of the processor. Either method works great! Here’s how:

• Grater attachment: Attach the grater attachment to your food processor. Feed the chopped small florets through the chute to grate into “rice”.
• No grater attachment: Fill the food processor container no more than halfway full with small cauliflower florets. Pulse back and forth until the cauliflower resembles grains of rice. You may need to stop to scrape down the sides once or twice. Work in batches, as needed.

Tips for success

A few tips and tricks for perfect riced cauliflower every time!

• Once you’ve riced the cauliflower, we recommend transferring it to a clean dish towel or paper towel, then press or squeeze to remove any excess moisture, which can make your dish soggy.
• When you see that most of the cauliflower in the food processor has the right texture, but there are still a few large pieces, stop. Remove the larger pieces, scrape the rice out of the processor into a large bowl, and put the large pieces into the next batch. Don’t over process the cauliflower into tiny bits or it will turn out like mush.
• When cooking the rice as a side dish, feel free to season it any way you like. Just like white rice, you can make a pilaf, season it with southwestern spices, or add pretty much whatever you like.
• If you’re using cauliflower rice in salads or as a soup mix-in, there’s no need to cook it first. When it’s being used as a side, in a pilaf, or as the base for a veggie bowl, it can benefit from a quick sauté in a pan.

Make ahead option

A whole head of cauliflower makes quite a bit of “rice”! The good news is you can freeze the raw cauliflower rice in labeled freezer bags. It will keep for up to six months. 

There’s no need to thaw frozen cauliflower rice before cooking it. However, you may need to add a bit more cooking time.

Storing & reheating leftovers

Cooked cauliflower rice will keep in the refrigerator for up to four days. To reheat, warm it up in a skillet or individual portions in the microwave.

More cauliflower recipes

Looking for more easy, healthy recipes made with cauliflower? Give these favs a try:

• Cauliflower Oatmeal
• Scrambled Eggs with Hidden Cauliflower Rice
• Roasted Cauliflower
• Cauliflower Salad
• Cauliflower Bagels

Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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How To Make Cauliflower Rice (with or without a food processor!)

Cauliflower rice is a great way to cut carbs and incorporate a nutritious vegetable into your menu. You'll love this simple side dish recipe!

Course side dish

Cuisine American

Diet Gluten Free, Low Calorie

Prep Time 10 minutes minutes

Cook Time 6 minutes minutes

Total Time 16 minutes minutes

Servings 4 servings

Calories 83kcal

Author Dani Spies

Ingredients

• 1 large head cauliflower cut into large or small chunks depending on ricing method
• 1 tablespoon extra virgin olive oil or coconut oil
• garlic powder and/or another seasoning to taste
• salt & pepper to taste

Instructions

• Wash the cauliflower then remove all the green leaves. Cut in half and remove the core.
  
• Grater Method: Cut the cauliflower into large chunks and then grate into rice using medium-sized holes
  
• Food Processor Method: Chop the cauliflower into small florets. You can use a grater attachment for your food processor or just toss it right into the container and pulse a few times until it resembles grains of rice.
  
• Sauté the "rice" in a large skillet over medium heat with oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired.
  

Video

Notes

Storing leftovers: Cooked cauliflower rice will keep in the refrigerator for up to four days. To reheat, warm it up in a skillet or individual portions in the microwave.

Freezing: You can freeze raw cauliflower rice in labeled freezer bags. It will keep for up to six months. There’s no need to thaw frozen cauliflower rice before cooking it. You may need to add a bit more cooking time.

Nutrition

Serving: 1cup | Calories: 83kcal | Carbohydrates: 10g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 3g | Sodium: 63mg | Potassium: 628mg | Fiber: 4g | Sugar: 4g | Vitamin C: 101mg | Calcium: 46mg | Iron: 1mg

© Clean & Delicious

The post How To Make Cauliflower Rice (with or without a food processor!) appeared first on Clean & Delicious.

What is a lion’s mane mushroom?

When I first noticed these in the grocery store, I was curious about this unique fungus too! Check out my lion’s mane mushroom informational post here to learn about everything from taste to health benefits. Here’s a quick summary of this mushroom variety:

• Lion’s mane mushrooms are large, white, shaggy mushrooms that resemble a lion’s mane as they grow. Other names include hedgehog mushroom, bearded tooth, and pom pom. These are native to North America, Europe and Asia.
• Where to buy it? These mushrooms are sometimes available at your local grocery store or farmer’s market. They are supposedly pretty easy to grow as well, and you can order a homegrown kit right on Amazon, if you want to grow them at home.
• Are they healthy? Yes, they are known for their ability to boost brain health. They are said to protect against Alzheimer’s disease and dementia, while also reducing mild symptoms of anxiety and depression. In addition, they may help to support focus, cognition, creativity, and productivity!
• What do they taste like? They have a mildly sweet, earthy flavor – a lot of people say they taste a lot like seafood or crab meat. 

Ingredients needed

This sautéed mushroom recipe is made with just 4 key ingredients. They are all inexpensive, easy to find and come together for the tastiest mushrooms!

You will need:

• Lion’s mane mushrooms. You’ll need about 8 ounces of mushrooms for this recipe.
• Butter or olive oil. For sautéing the mushrooms and giving them a wonderful buttery flavor.
• Soy sauce. For flavor. Use tamari or coconut aminos for a gluten-free or soy-free alternative.
• Sea salt. To really make the flavor pop.

How to make this recipe

As always, the full (printable) recipe is included below at the bottom of this post, but here is a brief overview of the process for how to cook lion’s mane mushrooms.

1. Clean and slice the mushrooms. Brush off any dirt or debris. Cut off bottoms of the mushrooms, then slice them into 1/4 to 1/2-inch pieces.
2. Sauté the mushrooms. In a dry, medium skillet over medium-high heat, cook the mushrooms for a couple of minutes on each side. The excess water will evaporate and mushrooms will reduce in size a bit. Add the butter and cook until browned, about 2 minutes. Flip and cook for another 2 minutes or until golden brown on each side.
3. Serve. Add soy sauce and salt, enjoy!

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10-Minute Lion’s Mane Mushroom Recipe

This delectable Lion's Mane Mushroom Recipe is a quick and easy side that takes less than 10 minutes to make and it pairs well with almost any meal from pasta to steak.

Course sides

Cuisine American

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2 servings

Calories 78kcal

Author Dani Spies

Ingredients

• 8 ounces lion’s mane mushrooms
• 1-2 tablespoons butter or extra virgin olive oil
• 1/2 tablespoon soy sauce
• Sea salt to taste

Instructions

• Cut off the bottoms of the mushrooms, then slice them into 1/4-1/2 inch pieces.
  
• In a dry, medium skillet over medium-high heat, cook the mushrooms for a couple of minutes on each side. The excess water will evaporate and mushrooms will reduce in size a bit.
  
• Add the butter and cook until browned, about 2 minutes. Flip and cook the mushrooms for another 2 minutes or until golden brown on each side.
  
• Add soy sauce and salt, enjoy!
  

Video

Notes

Once you get the mushrooms home you want to store them in some type of bag that lets the mushrooms breathe – a paper bag is a great option. 

They will last up to five days when stored this way in the fridge. Your veggie drawer is the perfect place to keep them. Cooked mushrooms are best eaten right away. However, if you do have leftovers, store them in an airtight container for a couple of days.

Nutrition

Serving: 1serving | Calories: 78kcal | Carbohydrates: 4g | Protein: 4g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 302mg | Potassium: 372mg | Fiber: 1g | Sugar: 2g | Vitamin A: 175IU | Vitamin C: 2mg | Calcium: 6mg | Iron: 1mg

© Clean & Delicious

The post 10-Minute Lion’s Mane Mushroom Recipe appeared first on Clean & Delicious.

Today, I am sharing my latest soup obsession, it’s a vegetable soup with meatballs (or a meatball soup with vegetables!). This soup is comfort food for the soul and very easy to make. Packed with protein and lots of veggies, my entire family begs me to make this recipe on a weekly basis, so I’m excited to share it with you.

This cabbage and meatball soup is filled with a variety of vegetables, tender meatballs, beef broth, and topped off with fresh lime juice for a little extra zing! It’s a grain-free recipe (I use cauliflower rice inside the meatballs) and perfect for all kinds of eating styles! Further, it’s also perfect for meal prep (the leftovers are fab!) or as a cozy family meal.

Why You’ll Love This Meatball Cabbage & Veggie Packed Soup

• It’s a hearty and delicious soup that’s perfect for a cold winter day.
• The homemade beef meatballs are juicy. tender and flavorful – no breadcrumbs needed!
• Packed with vegetables like cabbage, carrots, and zucchini.
• Finished off with a squeeze of fresh lime juice and fresh cilantro for extra flavor.
• It’s a crowd please, even your kids will be asking you for seconds! 

Equipment Needed To Make this Vegetable Soup

• Large Bowl
• Cutting Board
• Knife
• Dutch Oven Or Large Pot (this is my go-to pot for soup and chili)

Ingredients For Your Beef Meatball Vegetable Soup

For the Meatballs

• grass-fed ground beef (learn more below!)
• eggs
• cauliflower rice
• cilantro
• sea salt
• black pepper
• garlic powder
• onion powder
• dried oregano

For Your Vegetable Soup Base

• olive oil
• onion
• salt and pepper
• garlic
• diced tomatoes
• dried oregano
• beef broth
• carrots
• small head of cabbage
• zucchini
• salt and pepper
• fresh lime
• cilantro

How To Make This Cabbage & Meatball Vegetable Soup

• Add all the meatball ingredients to a large bowl and combine well. Roll into 1-2 inch meatballs and set aside. 

• Once that’s done, heat the olive oil in a large Dutch oven and add in the onion with a pinch of salt. Cook for 5-7 minutes or until the onions have softened and are translucent. Next, add in garlic, tomatoes, oregano, and another pinch of salt and pepper, and cook for another 4-5 minutes.

• Add in broth, bring to a boil and reduce back down to a simmer. Carefully add meatballs and simmer for 12-15 minutes. Next, add in carrots, cabbage, and zucchini and simmer for 30 minutes or until all the veggies are tender.

• Adjust seasonings and finish with fresh lime juice and a big handful of fresh chopped cilantro.

• Serve and enjoy!

Notes & Tips To Consider When Making This Soup

• Grass-Fed Ground Beef: If and when you can, I always recommend buying grass fed* and finished meat. This is an easy way to level up the quality of your ingredients. Not only is it delicious and better for the environment, but it is nutritionally superior to commercially farmed meats.

• Cauliflower rice: using cauliflower rice is an easy way to sneak in an extra veggie, and it helps to bind the meat without the use of breadcrumbs.

• Cilantro:  if you don’t like it (or have a partner who has an aversion to it) – you can sub fresh parsley or some fresh chopped mint.

• Mixing Your Meatballs: You want to mix your meatball mixture just until everything is incorporated and no more. If you mix too much, your meatballs will become tough.

• Sticky Meatballs:  I Like to keep a small bowl of water next to me because if you keep your hands damp, it will help keep the meatballs from sticking to your hands.

• Dutch Oven:  My enamel-coated dutch oven is my go-to post for soups and chilis. If you don’t have one, you can use a large stockpot. 

• Tomatoes: I used little grape tomatoes for this recipe, but a Roma tomato would also be a great option.

• Beef Broth: I used beef bone broth which is rich in collagen and protein and really adds some great body to the soup.  

*Why I Buy Grass-Fed Meat

The number one most important change anyone can make when it comes to healthy eating (in my opinion) is to focus on the quality of the food that we eat. This is a simple but powerful way to make to move towards your health, wellness, and weight loss goals without getting caught up in restriction and deprivation.

When it comes to meat, grass-fed beef is nutritionally superior to conventionally raised beef (plus it’s way tastier – and better for the environment!). It has 6x the amount of Omega 3 fatty acids (the healthy fats), it’s lower in Omega 6 fatty acids (which are the not-so-healthy fats), and has 3-5x the amount of CLA (conjugated linoleic acid). It’s also rich in vitamins A & E and has plenty of antioxidants.

The problem is that it can be tricky to find which is why I usually order my meat online (and have it delivered right to my house). Here are a few options if you’d like to consider that option for yourself:

Cotton Cattle Co. – A local New Jersey farm with superior quality in both taste and texture. They deliver to many states on the East Coast (NJ, NY, PA, CT, DE, MA, MD, VT, DC) and are my number-one choice if you live locally.

I recently met the farmer (Bryce – great guy!) and snagged a discount code for the #CDFam. You can save 10% off all their products using code C&D10 at check out.

Butcher Box – I’ve been using Butcher Box for years. They deliver nationally and offer monthly subscriptions that make accessing grass-fed meats super easy (and convenient). They currently offer free ground beef (for life) to first-time customers.

What to Serve With This Vegetable Soup

This soup is filling enough to serve on its own without any side dish. But, if you prefer to make it a part of the classic soup and sandwich or soup and salad duo, it pairs perfectly with my kale caesar salad or romaine lettuce salad. It’s also great alongside my portabella mushroom sandwich. 

If you’ve got a sweet tooth, my keto lemon mug cake is the perfect ending to this warm and cozy meal (and it’s a single serving dessert!).

How To Store Leftover Meatball Vegetable Soup

Store any leftovers in an airtight container in the fridge for up to five days, alternatively, you can freeze it for up to 3 months. 

To reheat, I recommend using the stovetop or microwave. Simply transfer to a pot or microwave-safe bowl, and warm until heated through.

Vegetable Meatball Soup FAQs

Can I use turkey, ground chicken, or pork to make my meatballs?

Sure! If you prefer to use ground turkey or chicken over beef, you can. I would avoid pork in this case as it may make your soup too greasy to enjoy.

Can I make this soup vegetarian?

Sure! If you prefer to keep it meatless, just skip the meatballs and add in extra veggies. If you want to use tofu or tempeh as your protein source – that would be a great option too. 

Can I add other root vegetables like parsnips and sweet potatoes?

Yes, you can! Parsnips, in particular, would be a good addition as they have an almost fennel-like flavor with a touch of sweetness that would pair well with the flavors of this soup!

Can I skip the cauliflower rice or substitute it with something else?

Yes, you can skip the cauliflower rice if you don’t have any. However, you’ll want to add some breadcrumbs or almond flour as a binder, though. Alternatively, you could use some cooked quinoa to help bind the meatballs.

This cabbage and meatball veggie-packed soup is truly one of our family’s favorites – the meatballs are flavorful and tender and the veggies just add an extra layer of flavor and texture – this truly is comfort food for the soul and you will find yourself coming back to it all winter long. I can’t wait for you to give it a try!

Thanks so much for reading! You can watch the video down below and if you make this recipe I would love for you to give it a ★ rating below.  And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Hearty Veggie Packed Beef Meatball Soup

Course DIET, DINNER, soup + stew + chili

Cuisine American

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 10 servings

Calories 324kcal

Author Dani Spies

Ingredients

Meatballs

• 2 pounds grass-fed gorund beef*
• 2 eggs
• 1 cup cauliflower rice
• 1/3 cup cilantro
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon garlic powder
• 2 teaspoons onion powder
• 1 teaspoon dried oregano

Soup Base

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 4 cloves garlic, chopped
• 1 cup diced tomatoes
• 1 teaspoon dried oregano
• 8 cups beef broth
• 4 carrots, peeled and sliced into rounds
• 1 small cabbage, cut into chunks (8-10 cups)
• 2 zucchini, cut into quarter moons

optional

• 1/4 cup fresh cilantro
• 1/2 lime, juiced

Instructions

Meatballs

• In a large bowl, combine ground beef, eggs, cauliflower rice, cilantro, salt, pepper, garlic powder, onion powder, and oregeno Add all meatball ingredients in a large bowl and combine well. 
  
• Scoop a heaping tablespoon of the mixture into your palms, and roll into 1-2 inch meatballs ( I get about 40 meatballs). Set aside.
  

Soup

• Heat olive oil in a large Dutch oven, add in onion with a pinch of salt, and cook for 5-7 minutes or until softened and translucent.   Add in garlic and tomatoes, oregano, and another pinch of salt and pepper and cook for another 4-5 minutes.
  
• Add in broth, bring to a boil and reduce back down to a simmer.  Carefully adding meatballs and simmer for 12-15 minutes.  Add in carrots, cabbage and zucchini and simmer for 30 minutes or until all the veggies are tender.
  
• Adjust seasonings and finish with fresh lime juice and a big handful of fresh chopped cilantro.
  

Nutrition

Serving: 2cups | Calories: 324kcal | Carbohydrates: 13g | Protein: 21g | Fat: 21g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 1062mg | Potassium: 805mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4373IU | Vitamin C: 47mg | Calcium: 102mg | Iron: 3mg

© Clean & Delicious

The post Hearty Veggie Packed Beef Meatball Soup appeared first on Clean & Delicious.

This one-pot, dutch oven recipe for ground turkey and butternut squash chili with black beans is perfect for a cold winter day. That will make you feel like you’re getting a hug from the inside out with each and every bite! If you find yourself craving warm and cozy comfort foods this time of the year, that are healthy and nourishing, this one-pot chili recipe is for you! 

It’s that time of year when we are all looking for healthy recipes to keep us feeling warm and full. This One-Pot Ground Turkey Butternut Squash Chili is just what you need! It’s easy, hearty, and delicious. This chili recipe also contains lots of warming spices like chili, cumin, paprika, and cinnamon which can help us feel warm and comforting when it’s cold outside. The best part about this dish? You only need one large stew pot or dutch oven to make it. You can totally do this in your kitchen at home!

As always, this is a super simple recipe to make and is fantastic for meal prep! You could easily double this recipe if you wanted to store some in the fridge or the freezer as a head start ingredient for a busy week!

Why’ll You’ll Love This Turkey Butternut Squash Chili Recipe

• Virtually no clean-up! This is a one-pot chili recipe that only requires the additional use of a knife, cutting board, and spatula! If you wanted to, you could just eat it out of the pot… just sayin’.
• The combination of warm cumin, paprika, and cinnamon really gives this chili recipe a cozy feel, perfect for chilly days.
• This chili is loaded with veggies, including nutrient-rich butternut squash and protein-packed black beans. It’s the perfect meal to keep you feeling full and satisfied!
• This chili makes a great freezer meal! Simply cook it, let it cool, and store it in an airtight container or freezer bag. When you’re ready to eat it, just thaw and reheat!

Equipment You’ll Need To Make This Easy Ground Turkey Chili Recipe.

• One large stew pot or dutch oven (this is my go-to pot for soup and chili)
• Knife
• Cutting Board
• Spatula 

Ingredients For Your Turkey Butternut Squash Chili With Black Beans

• extra virgin olive oil
• yellow onion
• bell pepper
• garlic
• ground turkey 
• butternut squash1 tablespoon chili powder
• ground cumin
• cinnamon
• smoked paprika
• sea salt
• black pepper
• diced fire roasted tomatoes
• low sodium chicken broth
• black beans
• garbanzo beans
• fresh spinach

How To Make This One-Pot Butternut Squash Chili With Ground Turkey

Heat extra virgin olive oil in a large pot ( I like to use my cast iron dutch oven) over medium heat.  Add in onion, pepper, and garlic along with a pinch of salt.  Cook for 6-8 minutes or until the veggies have softened and the onions are translucent.

Push the veggies to the side and add in the ground turkey.  Break the turkey up with a wooden spoon until it is in small crumbles and cook until the turkey is no longer pink in the middle.

Add in the butternut squash, chili powder, cumin, cinnamon, smoked paprika, salt, and pepper.  Give everything a big fat stir and then add in the tomatoes and chicken broth.  Turn up the heat and bring everything up to a boil.  Reduce the heat, add in the beans, and simmer for 30 minutes.

Once the squash is tender and all of the flavors have come together, stir in the chopped spinach, cook until wilted, and then serve and enjoy!

Notes & Suggestions

• Save your butternut squash seeds! You can roast them just the same way you would pumpkin seeds, so you don’t have to throw them away, and they are deeelicious – you can find my recipe here. 
• Don’t feel like going through all the trouble to prep your butternut squash? Buy pre-cut butternut squash from the grocery store, and you’re good to go!
•  If you are in the market for an enamel-coated dutch oven but don’t want to spend 300 dollars on a new pot- I highly recommend the Lodge enamel-coated dutch oven! This has become my go-to pot for soups and chili’s, and it’s 1/3rd the price of many other brands. You can check it out here. 
• The last step is optional, but I can never resist tossing in a big handful of chopped baby spinach right at the end. Not only is it beautiful and vibrant, but it’s such an easy and yummy way to work some extra green on to our plates.  If you don’t have any spinach, frozen kale works great too!

Addition Topping Ideas For Your Butternut Squash Chili

If you like to load your chili up with toppings, here are a few of my favorites:

• Shredded sharp cheddar cheese
• Plain Greek Yogurt
• Chopped green onions
• Diced avocado
• Sliced jalapeños

How to Store Leftover Turkey Butternut Squash Chili

When stored in an airtight container, this soup will happily last up to five days in the fridge and 3 months in the freezer.

To reheat, simply place it back in the pot and warm over medium-low heat on the stovetop. Add a little water or broth to thin if needed. 

What To Serve With Turkey, Black bean, Butternut Squash Chili

This chili is satisfying enough to be served as-is, but if you’re looking to round out the meal even more, here are a few of my favorite sides:

• Green Salad 
• Skillet Cornbread 

To finish it off, if you’re a dessert fan, my avocado brownies would be perfect!

Turkey Butternut Squash Chili FAQs

Can I use different ground meat instead of turkey in this chili recipe?

Yes! This recipe would also work with ground chicken, ground beef, or ground bison.

Can I make this butternut squash chili vegan?

Yes! If you want to make this recipe vegan, swap out the ground turkey for a vegan substitute like beyond meat and replace the chicken broth with vegetable broth. 

What other types of beans can I use?

You could easily swap out the black beans with pinto or kidney. If you’re looking for more of a southwestern chili feel, white cannellini would also be delicious! 

How do I make this recipe in my Instant Pot?

Follow all the same instructions through browning the turkey in your Instant Pot. Then, instead of cooking on the stovetop for 30 minutes, set your Instant Pot to manual high pressure for 5 minutes. Let it naturally release for another 15 minutes once it’s done cooking. 

Can I make this recipe in a slow cooker?

Yes! Simply follow all the same instructions, again up to the point after you brown the turkey but cook on low for about six hours or until the squash is tender.

I don’t have a Dutch oven- what can I use instead?

A large stew pot, crockpot, or instant pot would all work fine for this recipe – any of those options will give you delicious results! 

Can I make this chili without butternut squash?

Yes, absolutely! If you prefer to swap out the squash for another type of squash, like acorn, even sweet potatoes, or parsnips, they will work great. This recipe is easy to adapt, so feel free to experiment with other veggies and beans. 

Other Comforting Cold-Weather Recipes You Might Like

• Dairy-Free Broccoli Stem Soup
• Chicken And Kale Gumbo
• Cinnamon Spiked Lamb and Chickpea Chili
• Green Detox Soup
• 15 Minute Bok Choy Soup

Don’t Forget To Come Back and Let me Know How Your Butternut Squash Chilli Turned Out!

Print

Turkey Butternut Squash Chili

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 people

Calories 443kcal

Author Dani Spies

Ingredients

• 1 tbsp extra virgin olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 4 cloves garlic, chopped
• 2 pounds ground turkey
• 6 cups butternut sqaush, cut into bite sized pieces
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika
• 1 teaspoon cinnamon
• 28 ounces fire-roasted diced tomatoes
• 4 cups low sodium chicken broth
• 1 15-ounce can of black beans
• 1 15-ounce can of chickpeas
• 3 cups baby spinach

Instructions

• Heat olive oil in a large dutch oven over medium heat. Add onion, pepper, and garlic with a pinch of salt and cook for 5-7 minutes or until the onions are tender and translucent.
• Push all the veggies to the side and add in the ground turkey. Season with salt and pepper. Use a wooden spoon or spatula to break the turkey down into crumbles and cook until no longer pink.
• Add the butternut squash, chili powder, cumin, smoked paprika, cinnamon, salt and pepper. Stir everything together.
• Add in fire-roasted tomatoes and chicken broth. Bring everything to a boil and then reduce the heat and bring everything to a simmer.
• Add the beans to the pot, stir and partially cover the pot. Simmer for 30 minutes or until squash is tender.
• Finish with baby spinach. Adjust seasonings. Serve and enjoy!

Video

Notes

This is my go-to pot for soup + chili.

Nutrition

Serving: 2cups | Calories: 443kcal | Carbohydrates: 48g | Protein: 49g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 83mg | Sodium: 539mg | Potassium: 1541mg | Fiber: 12g | Sugar: 10g | Vitamin A: 18223IU | Vitamin C: 65mg | Calcium: 192mg | Iron: 7mg

© Clean & Delicious

The post Ground Turkey Butternut Squash Chili (One-Pot!) appeared first on Clean & Delicious.

After much trial and error, I have discovered the secret to making the most perfect, crispy oven-roasted potatoes—and it’s probably not what you think. My secret? Do not salt your potatoes until after they are cooked! I do this when I’m making sheet-pan roasted carrots and potatoes as well!

Here’s the deal. Salt pulls water from the potatoes, which can prevent them from getting super crispy while baking. But if you salt them after baking, you get a super crispy exterior and soft, pillowy interior — basically, everything we love about fries without all the oil and deep-frying.

Additionally, roasted potatoes are inexpensive to make and super satisfying. They can be served with just about anything, from hamburgers to eggs, grilled chicken, or fish! I especially love them with this garlic yogurt dipping sauce on the side!

Ingredients Needed:

Aside from being super delicious and a guaranteed crowd-pleaser, you’ll love that this recipe requires very minimal ingredients. Here’s what you’ll need:

• Baby potatoes – I recommend using Yukon gold potatoes for extra crispiness and wonderful flavor, but you could also use red potatoes (or really any potato you have on hand!)
• Avocado oil – We’re using 2 tablespoons of avocado oil to roast the potatoes to crispy perfection. Avocado oil has a hiogh smoke point and is great for high heat cooking.
• Seasonings – These potatoes are simply seasoned with sea salt, black pepper and garlic powder. But, be sure to read the recipe card to learn about how to make your roasted potatoes extra crispy!

How to Make Oven Roasted Potatoes

These are SO flavorful and super easy! Here’s the simple process (you’ll find the full, printable recipe in the recipe card).

1. Prep. Pre-heat oven to 425ºF. Rinse and scrub potatoes under cold water, pat dry. Cut the potatoes into quarters or in half, depending on their size.  
2. Season. Transfer the potatoes into a large bowl and season with avocado oil, pepper, garlic powder (don’t salt them yet!) and toss to coat. If desired, toss in a 6-8 unpeeled cloves of garlic and a few sprigs of fresh thyme or rosemary for even more flavor.
3. Roast. Arrange the potatoes, cut side down, on a rimmed baking sheet coated with cooking spray. Roast for 20 minutes or until the bottoms are brown and crispy. Turn the potatoes with a spatula and continue roasting for another 10-15 minutes, until crispy on the outside and creamy and soft on the inside.
4. Salt. Once the potatoes are done, finish them a good quality sea salt. This is my favorite everyday salt! Salting the potatoes at the end makes for extra crispy potatoes, so good!

Tips for Recipe Success

Here are some tips to make sure you serve up perfectly crispy potatoes every time!

• Give your potatoes space. Make sure that your potatoes are in one layer; if they’re overlapping on the pan, they will steam rather than roast and not become crispy.
• Bake potatoes in a hot oven. We’re baking these delicious gems at 425 degrees farenheit, so that they can really crisp up!
• Serve immediately. Oven roasted potatoes are best served hot out of the oven. As they cool, they will begin to soften. Any leftovers will stay fresh in the refrigerator for up to 3 to 5 days. See below for the best way to reheat your potatoes.

Flavor Variations

Yes, these crispy oven-roasted potatoes are delicious warm straight from the oven with just salt, pepper and garlic powder, but here are some ideas if you want to change up the flavor.

• Spicy. Add a kick of heat and season your potatoes with spices such as Cajun spice, a little cayenne pepper, smoked paprika, seasoned salt or even chili powder. 
• Taco seasoning. Make my homemade taco seasoning or use store-bought to give these potatoes bold, zesty flavor.
• Cheese. Sprinkle these potatoes with about 1/4 cup finely grated fresh parmesan cheese before roasting.
• Fresh herbs. Season your potatoes with about 2 tablespoons chopped fresh herbs such as parsley, dill, basil or a few sprigs of thyme or rosemary.
• Dried herbs. Italian seasoning is a blend of dried herbs that includes basil, oregano, rosemary and parsley. Use about 1/2 to 1 teaspoon in addition to the garlic powder or omit the garlic powder and just use the Italian seasoning. Feel free to use 1/4 to 1/2 teaspoon of any favorite dried herbs.

What to Serve with Roasted Potatoes

• Roasted potatoes are an easy, delicious side dish that complements just about any meat-filled main course. Serve them alongside beef roast, ham, pork tenderloin, turkey, roasted chicken, grilled steak or baked salmon!
• They’re great stuffed in a breakfast burrito or served for breakfast in place of traditional hash browns, alongside your favorite omlette.
• These potatoes are an amazing alternative to French fries and work well with any dishes you’d enjoy fries with.

How to Store Roasted Potatoes

Oven-roasted potatoes are best enjoyed immediately. Over time, they start to lose texture and flavor. If you do have leftovers, let them cool to room temperature and then store them in an airtight container in the fridge for 3 to 5 days.

How to Reheat Leftover Potatoes

To reheat leftover potatoes, re-bake the potatoes until they’re firm and crisp. Spread the potatoes on a baking sheet, drizzle them with a touch more oil, and bake them at 450 degrees for 5-6 minutes or until crispy. I wouldn’t recommend the microwave as it tends to make the potatoes even softer.

Alternatively, you can also reheat them on the stove top. Simply add them to a cast-iron skillet (or your favorite non-stick pan) with a kiss of olive oil, and cook until crispy and warmed through.

More sides you’re sure to love:

• Green Bean Almondine
• Wild Rice Stuffing
• Brussels Sprouts with Pancetta
• Dairy-Free Mashed Potatoes

If you make and enjoy this Oven Roasted Potatoes recipe, be sure to leave a comment and ★ rating below letting me know how they turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

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Oven Roasted Potatoes

Oven Roasted Potatoes are a kitchen staple and a go-to side dish. In this recipe, baby potatoes are perfectly seasoned and roasted until golden brown with crisp edges. These simple potatoes pair fabulously with a variety of meals and work well as a breakfast, lunch or dinner food.

Course sides

Cuisine American

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 6 servings

Calories 159kcal

Author Dani Spies

Ingredients

• 2 pounds baby potatoes I recommend Yukon Gold
• 2 tablespoon avocado oil
• 1/4 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• *optional: a handful of garlic cloves still in their skin, a few springs of fresh thyme and/or rosemary (or a 1/4-1/2 teaspoon dried herbs)

Instructions

• Pre-heat oven to 425ºF. Rinse and scrub potatoes under cold water, pat dry. Cut the potatoes into quarters or in half, depending on size. Transfer the potatoes into a large bowl and season with avocado oil, pepper, garlic powder and toss to coat (do not add the salt yet!). If desired, toss in 6-8 unpeeled cloves of garlic and a few sprigs of fresh thyme and/or rosemary.
  
• Arrange the potatoes, cut side down, on a rimmed baking sheet coated with cooking spray. Roast for 20 minutes or until the bottoms are brown and crispy. Turn the potatoes with a spatula and continue roasting for another 10-20 minutes (until crispy on the outside and creamy and soft on the inside).
  
• Sprinkle salt over the top, serve and enjoy!
  

Video

Notes

Leftover potatoes: These potatoes are best enjoyed immediately. Over time, they start to lose texture and flavor. If you do have leftovers, let them cool to room temperature and then store them in an airtight container in the fridge for 3 to 5 days.

Reheating potatoes: Re-bake the potatoes until they’re firm and crisp. Spread the potatoes on a baking sheet, drizzle them with a touch more oil, and bake them at 450 degrees for 5-6 minutes or until crispy. I wouldn’t recommend the microwave as it tends to make the potatoes even softer.

Nutrition

Serving: 0.5cup | Calories: 159kcal | Carbohydrates: 27g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 203mg | Potassium: 641mg | Fiber: 3g | Sugar: 1g | Vitamin A: 3IU | Vitamin C: 30mg | Calcium: 19mg | Iron: 1mg

© Clean & Delicious

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