Cottage cheese is one of my favorite ways to sneak more protein into meals. It’s rich, creamy, and incredibly versatile — I use it in everything from Cottage Cheese Pancakes to Creamy Cottage Cheese Alfredo. In this lasagna, it replaces ricotta, adding a boost of protein while keeping the layers light and silky. Paired with lean ground turkey and spinach, it turns a classic into healthy comfort food that’s hearty, cheesy, and nourishing.

Another bonus? This lasagna tastes even better the next day, making it a go-to meal prep recipe. The lean turkey and cottage cheese keep it light, while the spinach sneaks in extra greens (and no one ever complains!). For more cozy dinners that double as meal prep, try my Ground Turkey Chili or Stuffed Bell Peppers — both are family favorites.

Pro Tip: Cottage cheese is an easy high-protein swap for ricotta in any lasagna. It cuts down on calories and fat while adding more protein — keeping you fuller, longer. Try it in baked pasta dishes or even use it to make high protien scrambled eggs for extra creaminess.

Key Ingredients in this Turkey Spinach Lasagna

Here’s what makes this spinach turkey lasagna with cottage cheese both healthy and delicious (see the full recipe card below for exact amounts):

Time Saving Tip! To keep this recipe quick and easy, I am using no-boil lasagna noodles. There is no need to cook them in advance, which is super convenient and fuss-free.

• Lean ground turkey – A lighter, high-protein alternative to beef. You can also swap in ground chicken.
• Cottage cheese – Adds creaminess and a protein boost (I prefer Good Culture’s low-fat option).
• Mozzarella + Parmesan – If possible, I highly recommend buying a block of mozzarella and shredding it yourself. Not only will it have better flavor, but it also melts beautifully; Parmesan adds a sharp, salty flavor.
• Baby spinach – Packs in extra nutrients without overpowering the lasagna – such an easy way to sneak in your greens. Frozen spinach works too—thaw and squeeze out liquid.
• Jarred marinara sauce – I always look for brands with less than 4 grams of sugar per serving. Michaels of Brooklyn is one of my favorites.
• Oven-ready noodles – a huge time-saver, as there is no need to pre-cook the noodles. Any brand will work, but I used this one when I tested this recipe.

How to make Healthy Lasagna with Cottage Cheese

Now comes the fun part—layering up your lasagna! It’s a simple process of building layers of sauce, noodles, a cheesy filling, and turkey until you’ve got a pan full of deliciousness, ready to bake. Don’t worry if it’s not perfectly neat; once it comes out of the oven all bubbly and golden, no one will care, and it’ll taste amazing!

Recipe Tips

• Drain excess liquid: If your turkey or spinach releases a lot of moisture while cooking, drain it off so your lasagna doesn’t turn out watery.
• Shred cheese fresh: Freshly grated mozzarella and parmesan melt creamier and give the lasagna a better texture.
• Rest before serving: It’s essential to let the lasagna sit for 15 minutes after baking. This helps it set so the slices hold together.
• Double the recipe: This lasagna freezes great! Bake one now and save the other for a quick future dinner. To reheat straight from frozen, cover with foil and bake for 40–50 minutes.

Healthy Turkey Spinach Lasagna with Cottage Cheese Video

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Healthy Turkey Spinach Lasagna with Cottage Cheese

Healthy Turkey Spinach Lasagna with Cottage Cheese is a hearty, protein-packed dinner the whole family will love. Made with lean ground turkey, spinach, and creamy cottage cheese, this easy baked lasagna is lighter than the traditional version but still rich, flavorful, and satisfying. Perfect for weeknight dinners, meal prep, or feeding a crowd.

Course DINNER, meal prep

Cuisine American, Italian

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Resting time 15 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 9 servings

Calories 386kcal

Author Dani Spies

Ingredients

• 1 tablespoon olive oil
• 6 cloves garlic, chopped
• 1 pound lean ground turkey
• 1.5 teaspoons Italian seasoning
• 1 teaspoon dried oregano
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 24 ounces low fat cottage cheese, (I love this one)
• 2 eggs
• 8 ounces part skim mozzarella cheese, shredded
• 4 ounces grated Parmesan cheese
• 5 ounces baby spinach
• 32 ounces marinara sauce (I love Michael's of Brooklyn)
• 9 ounces oven-ready lasagna noodles, (I used this exact brand)

Instructions

• Preheat the oven to 375℉ and adjust the oven rack to the middle position. 
• Spray a 9” x 13” baking dish with cooking spray and layer one cup of the marinarasauce into the bottom of the dish, spreading it evenly with the back of a spoon.
  
• Add olive oil to a large skillet and heat over medium heat. Toss in chopped garlic and saute for about a minute, stirring often.
• Add the ground turkey, Italian seasoning, oregano, salt, and pepper. Break up the meat as it cooks, cooking until lightly browned and cooked through. Stir in two cups of red sauce (you will have one remaining), and a half cup of water. Simmer for five minutes and then turn off the heat.
  
• In a large mixing bowl, combine cottage cheese, eggs, half of the mozzarella, half of the parmesan cheese, and baby spinach. Stir well.
  
• Place three sheets of lasagna noodles side by side, in your sauce lined pan. Top with ⅓ of the cottage cheese mixture, followed by ⅓ cup of the sauce, and three more lasagna sheets. Repeat this process two more times. 
  
• Top off with three last lasagna sheets, the remaining red sauce, and the remainder of the cheese.
  
• Cover with foil; bake for 35-40 minutes. Uncover and bake for an additional 8-10 minutes until cheese is melted through and lightly browned over the top. Garnish with fresh parsley and extra parmesan. Let it stand for about 15 minutes before cutting and serving. 
  

Video

Notes

Make Ahead Option: You can assemble the turkey spinach lasagna a day in advance! Layer everything in the baking dish, cover it tightly with foil, and refrigerate. When ready to serve, bake as directed, adding a few extra minutes if the dish is chilled straight from the fridge. This is perfect for busy weeknights or when you want dinner ready to go with minimal effort.

Nutrition

Serving: 1piece | Calories: 386kcal | Carbohydrates: 31g | Protein: 38g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 104mg | Sodium: 1324mg | Potassium: 731mg | Fiber: 3g | Sugar: 7g | Vitamin A: 2239IU | Vitamin C: 12mg | Calcium: 442mg | Iron: 2mg

© Clean & Delicious

The post Healthy Turkey Spinach Lasagna with Cottage Cheese appeared first on Clean & Delicious.

Ingredients you’ll need

This lemon orzo chicken soup recipe is filled with simple, healthy, everyday ingredients. Here’s a note on the key ingredients that make this soup shine:

Make it your own! Swaps & Variations:

• Make it vegetarian: This one is for all of my plant based friends! Swap the chicken for canned chickpeas or white beans and use vegetable broth instead of chicken broth.
• Use rice instead of orzo: Orzo is a tiny rice shaped pasta. But if you don’t east gluten, you can swap in some brown or white rice work. I suggest cooking it on the side and then add it to the bottom of the bowl before serving.
• Change the greens: Try baby kale or chopped Swiss chard in place of the spinach. Really andy light leafy green will be delicious.
• Go egg-free: I teetsed this recipe bother with and without the eggs in the broth. Persoanlly, I love the rich velvety texture the eggs create but the soup is equally delicious without them. If you skip the eggs, you get a bright lemony broth that is a but lighter but every bit as delicious.
• Flavor booster: While this soup is delightful just the way it is, my Italian heritage can’t resist Parmesan, lol. If you happen to have a Parmesan rind in the cheese drawer – toss it in – you wont be disappointed.

How to make lemon chicken soup with orzo

Start this recipe by heating olive oil in a large soup pot over medium heat. Add celery, carrots, onion, garlic, and a fat pinch of salt. Sauté for 8-10 minutes, or until the vegetables are fragrant and tender. Add the broth and bring to a simmer.

Next, stir in the orzo. Continue to simmer for 6-8 minutes, stirring periodically, until the orzo is al dente. Stir in the chicken and remove from the heat.

Whisk the eggs and lemon juice in a spouted cup or small bowl. Slowly whisk in a scoop of the soup mixture into the egg mixture, going very slowly to ensure the eggs don’t scramble. Next, SLOWLY add your warmed egg mixture back to the soup pot, stirring constantly, until smooth and creamy.

Finish by stirring in your spinach, salt, pepper, and dill, and adjust seasonings to taste. Serve and enjoy!

Serving suggestions

• This lemon chicken soup with orzo is plenty filling, so I like to keep it simple with a slice of crusty bread. Sourdough is my favorite with this dish.
• For a soup and salad combo, try my easy Greek salad, a healthy Caesar salad or mixed greens with my homemade creamy balsamic dressing.
  

How to store and freeze this soup

To store: Keep leftover soup in an airtight container in the fridge for up to 4–5 days. Reheat on the stove or in the microwave. If the orzo thickens the soup as it sits, just add a splash of broth to loosen it up.

To freeze: Let the soup cool completely, then transfer to a freezer-safe container. For best results, freeze without the orzo to avoid it getting mushy. Freeze for up to 2 months. When ready to eat, thaw in the fridge, reheat, and stir in freshly cooked orzo if needed.

WATCH & LEARN! LEMON CHICKEN SOUP WITH ORZO VIDEO

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Creamy Lemon Chicken Soup with Orzo

This light and easy lemon chicken orzo soup is bright, healthy, and ready in just 30 minutes! Layered with shredded chicken, fresh vegetables, lemon juice, and plenty of dill, this recipe utilizes a couple of eggs to create a light, creamy broth without using any cream or butter. It's packed with protein and perfect for a quick weeknight meal, as well as great for meal prep.

Course soup + stew + chili

Cuisine American

Diet Low Fat

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 332kcal

Author Dani Spies

Ingredients

• 1 tablespoon olive oil
• 1 cup celery diced (2 stalks)
• 1 cup carrots peeled and diced (1 large or two medium carrots)
• 1 cup yellow onion diced (half an onion)
• 2 fat garlic cloves chopped
• 8 cups low-sodium chicken broth
• 1 cup whole wheat orzo
• 3 cups shredded chicken breast I use rotisserie
• 2 eggs
• 1/2 cup fresh lemon juice about three lemons
• 2 cups baby spinach roughly chopped
• 2 tablespoons fresh dill chopped
• Salt and pepper to taste

Instructions

• Heat olive oil in a large soup pot (5.5 quarts) over medium heat. Add celery, carrots, onion, garlic, and a fat pinch of salt. Sauté for 8-10 minutes, or until the vegetables are fragrant and tender.
• Add the broth and bring to a simmer.
• Stir in the orzo. Continue to simmer for 6-8 minutes, stirring periodically, until the orzo is al dente.
• Stir in the chicken and remove from the heat.
• Whisk the eggs and lemon juice in a spouted cup or small bowl. Slowly whisk in a scoop of the soup mixture into the egg mixture, going very slowly to ensure the eggs don’t scramble.
• Next, SLOWLY add your warmed egg mixture back to the soup pot, stirring constantly, until smooth and creamy. Finish by stirring in your spinach, salt, pepper, and dill, and adjust seasonings to taste. Serve and enjoy!

Video

Nutrition

Serving: 1.5cups | Calories: 332kcal | Carbohydrates: 30g | Protein: 30g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 107mg | Sodium: 207mg | Potassium: 740mg | Fiber: 2g | Sugar: 4g | Vitamin A: 4697IU | Vitamin C: 15mg | Calcium: 68mg | Iron: 3mg

© Clean & Delicious

The post 30-Minute Lemon Chicken Soup with Orzo appeared first on Clean & Delicious.

Ingredients you’ll need

Gather these ingredients to whip up one of the most flavorful chicken salads you’ll ever try!

Let’s just chat about the ingredients that really make this chicken salad stand out!

• Cooked Chicken: creates the protein-packed base that makes this salad so hearty. If you want a shortcut, you can use rotisserie chicken or make it from scratch with my slow cooker shredded chicken.
• Greek yogurt: Keeps this salad light while sneaking in extra protein. I like to use low-fat Greek yogurt, but full-fat and no-fat also work. So always always; use what you have and love!
• Curry powder: Warm, aromatic spice that adds depth and wow to the simple salad.
• Raisins: may seem like an odd ingredient to add to the chicken salad, but the subtle, chewy pops of sweetness paired with the curry spices create a party in your mouth. So good!
• Cashews: add a crunchy, buttery texture that gives the salad a lovely texture — because let’s be honest, texture matters!
• Fresh herbs: Do not skip the herbs! They elevate the dish with a bright, fresh flavor with hardly any effort. My favorite is cilantro, but mint or parsley would work as well.

Easy substitutions

One of the best things about this curry chicken salad is how easy it is to change up! Swap in your favorite add-ins based on what you have on hand. Here are some options:

• Add fruit: Mix in chopped apples or grapes for extra crunch and sweetness.
• Different dried fruit: Swap raisins for golden raisins, chopped dates or dried cranberries.
• Nuts: If you’re out of cashews or want a different nutty crunch, use toasted almonds, pecans or walnuts.
• For the dressing: Feel free to change up the ratio of Greek yogurt and mayo. You can also use all Greek yogurt or all mayo.
• Swap lime juice with lemon juice or apple cider vinegar For a slightly different tang.

How to make curry chicken salad

This flavorful curry chicken salad is made in just three simple steps: chop, mix the dressing, and stir everything together!

Start by adding the cooked chicken, celery, onions, raisins, cashews, and fresh herbs to a medium bowl.

Then, in a small spouted cup or mason jar, combine Greek yogurt, garlic, mayonnaise, curry powder, lime juice, and salt to make the dressing.

Add the dressing to the bowl with the chicken and stir to completely combine.

Serve in a lettuce wrap, on a bed of greens, in a tortilla wrap or on your favorite bread or crackers.

Serving ideas

Here are some delicious and easy serving ideas for your curried chicken salad:

• Lettuce wraps: Spoon the salad into crisp romaine or butter lettuce leaves for a light, low-carb option.
• On toast or sandwich bread: Pile it onto toasted sourdough, whole grain bread, or a croissant for a filling lunch.
• With crackers or pita chips: Serve as a dip-style appetizer or snack.
• Stuffed in a pita or wrap: Add greens, sliced cucumber and tomato for a quick, portable meal.
• Over greens: Serve it on a bed of mixed greens or arugula for a fresh salad that has staying power.
• With grains: Spoon it over quinoa, farro, or brown rice for a heartier bowl-style meal

Watch + Learn: Curry Chicken Salad Video

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Curry Chicken Salad with Raisins & Greek Yogurt

This protein-packed curry chicken salad is layered with celery, onions, raisins, and creamy Greek yogurt. It's delicious, quick to make, and the perfect make-ahead lunch (hello, meal prep!). Serve as an open-face sandwich, pile it into a lettuce wrap, or pack it with some crackers for an outdoor picnic or casual backyard dinner.

Course Main, salad

Cuisine American

Diet Gluten Free

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4 servings

Calories 206kcal

Author Dani Spies

Ingredients

• 2 cups cooked chicken, diced
• 1 celery rib finely diced (1/4 cup)
• 1/4 cup red onion finely diced
• 2 tablespoons raisins
• ¼ cup roasted and salted cashews roughly chopped
• 2–4 tablespoons fresh chopped herbs (cilantro, mint or parsley)
• ½ cup plain low-fat Greek yogurt
• 1 tablespoon mayonnaise
• 1 clove garlic crushed
• 1.5 teaspoons curry powder can add more to taste
• 1 tablespoon lime juice
• 1/4 teaspoon sea salt

Instructions

• In a medium bowl combine cooked chicken, celery, onions, raisins, cashews and fresh herbs.
  
• In small spouted cup or mason jar, make the dressing by combining Greek yogurt, garlic, mayonnaise, curry powder, lime juice, and salt.
  
• Add the dressing to the bowl with the chicken and stir to completely combine.
  
• Serve in a lettuce wrap, on a bed of greens, in a tortilla wrap or on your favorite bread or crackers.
  

Notes

Store in an airtight container in the refrigerator for up to 5 days.

Nutrition

Serving: 0.25recipe | Calories: 206kcal | Carbohydrates: 11g | Protein: 21g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 51mg | Sodium: 271mg | Potassium: 432mg | Fiber: 1g | Sugar: 2g | Vitamin A: 108IU | Vitamin C: 4mg | Calcium: 52mg | Iron: 1mg

© Clean & Delicious

The post Curry Chicken Salad with Raisins & Greek Yogurt appeared first on Clean & Delicious.

Why You’ll Love This Recipe:

High in Protein – Thanks to lean ground turkey and cottage cheese, this sauce packs in the protein, helping you feel satisfied for hours.
Rich & Creamy Without Heavy Cream– The cottage cheese blends beautifully into the sauce for a creamy texture without the need for heavy cream. So delicious!
Easy & Quick – Ready in about 30 minutes, this meal is easy enough to make on a bus weeknight.
Great for Meal Prep – It tastes even better the next day and freezes well, so it’s an ideal recipe for your weekend meal prep.

Ingredients you’ll need

This turkey bolognese recipe uses simple, everyday ingredients you may already have. Here’s everything you’ll need to make it:

• Extra Virgin Olive Oil – For sautéing the onion and garlic. A little goes a long way!
  
• Onion & Garlic – These are flavor powerhouses! Sautéing them together builds a deep, rich base for the sauce.
  
• Crushed Red Pepper (Optional but Recommended!) – Adds a little kick to wake up all the flavors. If you like it mild, you can skip it!
  
• Lean Ground Turkey – I highly recommend using 93/7 ground turkey instead of the extra-lean (99% fat-free) version. The little bit of fat adds way more moisture and flavor! Want to mix things up? You can also use ground chicken, lean beef, or even ground bison.
  
• Parmesan Cheese – A little bit of nutty, sharp, cheesy goodness! Did you know that one ounce of Parmesan has 11 grams of protein?! It’s a small but mighty ingredient.
  
• Cottage Cheese – The secret ingredient! I like low-fat cottage cheese because it keeps things light, creamy, and protein-packed without being overly heavy. Blend it for a smooth sauce, or leave it as-is for little pockets of creamy goodness.
  
• Marinara Sauce – Rao’s Marinara Sauce is my absolute go-to when using a store-bought sauce! It’s made with high-quality ingredients, no added sugar, and has that homemade taste without any effort. But of course, you can use any marinara you love!
  
• Italian Seasoning – A must-have for that classic Italian flavor. If you don’t have any on hand, mix up some dried oregano, basil, and thyme.
  
• Salt & Pepper – Simple but essential! These two work together to intensify all the flavors in the sauce. This is my favorite everyday sea salt.
  
• Fresh Basil Leaves – The perfect finishing touch! Adds color, freshness, and a little pop of flavor right at the end.
  
• Pro Tip: Let the sauce simmer! Even just an extra 10 minutes of cooking time deepens the flavor and makes everything come together beautifully.

Recipe Tip: You can serve this turkey bolognese over various noodle options! Choose a lentil or chickpea pasta for even more protein and a good fiber boost. Or kick up the veggies and serve your pasta sauce over zucchini noodles (aka zoodles) or roasted spaghetti squash for a high-protein, low-carb dinner.

How to make turkey bolognese with cottage cheese

OK! Don’t blink because this recipe is quick and easy.

Start by heating olive oil over medium heat in a large sauté pan.

Then, add onion and sauté for about 5 minutes, until slightly translucent. Add garlic, crushed red pepper, and sauté for another 2-3 minutes.

Add ground turkey to the pan, along with a healthy pinch of salt and pepper. Break the turkey into crumbles while cooking for about 5-7 minutes or until lightly browned, opaque, and cooked through.

While the turkey is browning, combine the cottage cheese and marinara and blend until smooth. It will look a lot like vodka sauce.

Pour the cottage cheese sauce in with the turkey and season with Italian seasoning and parmesan cheese. Simmer for 5-10 minutes or until heated through.

Serve over pasta with fresh basil and some more grated cheese. Enjoy!

Storage recommendations

Turkey bolognese with cottage cheese makes a great leftover, so it’s great for meal prep!

• In the refrigerator: When completely cool, transfer the sauce to an airtight container and store it in the fridge for up to 4 days. 
  
• To reheat: Rewarm leftovers on the stove over low heat or in the microwave. You may need to add a small amount of broth, water, or milk to thin the sauce.

WATCH my Turkey Bolognese with Cottage Cheese Video HERE!

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

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Healthy Turkey Bolognese with Cottage Cheese

Healthy Turkey Bolognese Sauce with Cottage Cheese is a rich, creamy, protein-packed pasta sauce that is family-friendly and perfect for busy weeknights. It also makes excellent leftovers, so add this to your weekend meal prep menu! Serve over spaghetti squash, zucchini noodles, or lentil pasta for a delicious, nutrient-dense meal that delivers 26 grams of protein and plenty of fiber.

Course Main

Cuisine American, Italian

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 6 servings

Calories 192kcal

Author Dani Spies

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 small onion, diced (about 1 cup)
• 3 large cloves garlic, minced
• 1/4 teaspoon crushed red pepper
• 1 pound lean ground turkey
• 1/3 cup grated parmesan cheese + more for topping
• 1 cup low-fat cottage cheese
• 1 (24 oz) jar of marinara sauce, I like Rao’s
• 2 teaspoons Italian seasoning
• Salt and pepper to taste
• 1/4 cup Fresh basil leaves, chopped or torn

Instructions

• Heat olive oil over medium heat in a large sauté pan. Add onion and sauté for about 5 minutes, until slightly translucent.
  
• Add garlic and crushed red pepper, saute for another 2-3 minutes.
  
• Add ground turkey to pan, along with a healthy pinch of salt and pepper. Break the turkey down into crumbles while cooking for about 5-7 minutes or until lightly browned, opaque and cooked through.
  
• While the turkey is browning, combine the cottage cheese and marinara in a blender and blend until smooth.
  
• Pour the cottage cheese sauce in with the turkey and season with Italian seasoning and parmesan cheese. Simmer for 5-10 minutes or until heated through.
  
• Serve over pasta* with fresh basil and some more grated cheese. Enjoy!
  

Video

Notes

Turkey bolognese with cottage cheese stores well making it great for meal prep!

• • In the refrigerator: When completely cool, transfer the sauce to an airtight container and store in the fridge for up to 4 days. 

• • To reheat: Rewarm leftovers on the stove over low heat or in the microwave. You may need broth, water, or milk to thin the sauce.
  • You can serve this turkey bolognese over various noodle options! Choose a lentil or chickpea pasta for even more protein and a good fiber boost. Or kick up the veggies and serve your pasta sauce over zucchini noodles (aka zoodles) or roasted spaghetti squash for a high-protein, low-carb dinner.

Nutrition

Serving: 1cup | Calories: 192kcal | Carbohydrates: 10g | Protein: 26g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 48mg | Sodium: 829mg | Potassium: 638mg | Fiber: 2g | Sugar: 6g | Vitamin A: 663IU | Vitamin C: 9mg | Calcium: 108mg | Iron: 2mg

© Clean & Delicious

The post Creamy Turkey Bolognese with Cottage Cheese appeared first on Clean & Delicious.

If Caesar salad and pasta salad had a baby, it would be this delightful Chicken Caesar Pasta Salad! As always, I love looking for easy and fun ways to increase the protein and fiber of a recipe while lightening things up, and so that’s exactly what I did.

Instead of traditional croutons, I sprinkle in canned chickpeas! I also trade the mayo for Greek yogurt in my go-to Caesar salad dressing. For an additional boost of protein, and to elevate this salad to a main meal – I add plenty of shredded chicken as well.

If you have the time, I suggest making my slow cooker shredded chicken breast. Otherwise, rotisserie chicken is perfect for convenience.

What ingredients are needed

This lightened-up chicken Caesar pasta salad uses simple, healthy, everyday ingredients you may already have on hand.

• Pasta: I like short noodles like farfalle (bowtie) or rotini for this recipe. If preferred, you can use gluten-free pasta (like brown rice pasta) or sub in a lentil or chickpea pasta for even more protein and fiber.
• Chicken: Any type of cooked chicken breast will do the job! Enjoy it chopped or shredded.
• Romaine: Classic in Caesar salad; this provides a super fresh and crunchy texture.
• Cherry tomatoes: Cherry or grape tomatoes for sweet, juicy bursts of flavor and great color.
• Garbanzo beans: Adds a boost of plant-based protein and fiber.
• Parmesan cheese: An essential ingredient for any Caesar recipe to add a delicious rich, nutty taste.
• Salt & pepper: Brings out all of the incredible flavors!
• Dressing: The homemade Caesar dressing is a lighter version of the classic! Made in just 5 minutes with lemon, Dijon, garlic, anchovies, and Parmesan cheese, it gets an extra protein boost from Greek yogurt (no added oil or mayo required!).

How to make this salad

This recipe starts with making the Caesar salad dressing – super simple!

Drizzle the dressing over the top and toss until everything is well combined and coated with the dressing.

Top with a bit of extra Parmesan cheese and black pepper before serving. Enjoy!

Helpful tips

• Cheese: Use freshly grated parmesan cheese for the best flavor.
• Gluten-free pasta salad: Sub regular pasta with brown rice or gluten-free pasta, as desired.
• Vegetarian option: If you want to make this salad vegetarian-friendly, omit the anchovies in the dressing. Mix in 1-2 teaspoons of brine from a jar of capers to add back in the briny flavor. You can also omit the chicken and add some crispy baked tofu.
• Make ahead: To get a head start on this recipe, prepare the dressing, boil the pasta and prep the chicken up to a day before assembling the salad. Store everything separately in airtight containers in the refrigerator.

Ways to customize

• Roasted chickpeas: For extra crispy crunch, use my roasted chickpeas recipe in place of the regular garbanzo beans in the recipe.
• More vegetables: You can add even more veggie goodness! Shredded carrots, sliced cucumber, or sliced green onions would pair deliciously.
• Protein: Trade the chicken for salmon, steak or shrimp.

How to store leftovers

This chicken Caesar pasta salad is best served immediately after combining the dressing with the other ingredients to prevent the lettuce from wilting. 

Store the leftover salad in the fridge for up to 1-2 days. Any longer than that and the lettuce will start to become soggy.

WATCH MY CHICKEN CAESAR SALAD RECIPE VIDEO HERE

More healthy pasta salad recipes

• Italian Pasta Salad
• Healthy Greek Pasta Salad
• Tuna Pasta Salad
• Healthy Macaroni Salad

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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Chicken Caesar Pasta Salad (Lightened Up!)

My lightened-up version of Chicken Pasta Caesar Salad is so easy to make and absolutely addictive. Layered with romaine lettuce, bow-tie pasta, and shredded chicken, I swap in canned chickpeas (hello fiber!) for traditional croutons and use protein-packed Greek yogurt as the base for the dressing (no mayo needed). It's fresh, light, and so delicious!

Course Main, salad + dressing

Cuisine American

Diet Gluten Free

Prep Time 20 minutes minutes

Total Time 20 minutes minutes

Servings 6 servings

Calories 328kcal

Author Dani Spies

Ingredients

• 8 ounces dry farfalle pasta (You can sub a brown rice or gluten free option if needed)
• 2 cups rotisserie chicken breast, chopped or shredded, skin and bones removed
• 2 hearts of romaine lettuce, chopped into bite sized pieces
• 1.5 cups cherry tomatoes, cut into halves
• 1 cup garbanzo beans, drained and rinsed
• 1/4 cup Parmesan cheese, plus extra for serving
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper

Caesar Salad Dressing

• 1 clove garlic
• 2 anchovy filets
• 1/3 cup + 2 tablespoons low fat Greek yogurt
• 1/3 cup Parmesan cheese
• 2 teaspoons Dijon mustard
• 1/4 cup lemon juice
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper

Instructions

Caesar Salad Dressing

• Place the garlic, anchovy fillets, Greek yogurt, Parmesan cheese, Dijon mustard, and lemon juice into the mini food processor.
  
• Process the ingredients until smooth and creamy. If the dressing is too thick, you can add a little water or olive oil to thin it out. Blend again until you reach your desired consistency.
  

Chicken Ceasar Pasta Salad

• Bring a large pot of water to a boil. Stir in farfalle and cook until tender. Drain and rinse under cold water to cool. Set aside.
  
• In a large mixing bowl add the cooled pasta, chopped chicken, romaine lettuce, tomatoes and garbanzo beans.
  
• Drizzle the dressing over the top and toss until everything is well combined and coated with the dressing.
  
• Top with a little extra Parmesan cheese and black pepper before serving. Enjoy!
  

Video

Notes

This chicken caesar pasta salad is best served immediately after combining the dressing with the other ingredients, to avoid the lettuce from wilting. 

Store any leftover salad in the fridge for up to 1-2 days. Any longer than that and the lettuce will start to become soggy.

Nutrition

Serving: 1heaping cup | Calories: 328kcal | Carbohydrates: 39g | Protein: 28g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 48mg | Sodium: 564mg | Potassium: 399mg | Fiber: 4g | Sugar: 4g | Vitamin A: 318IU | Vitamin C: 13mg | Calcium: 175mg | Iron: 2mg

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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

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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

© Clean & Delicious

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Spicy Slow Cooker Beef Tips made in the slow cooker are the perfect ready-to-go ingredient to add to your weekly meal prep!

If you’re a woman (or man!) over 40 (or closer to 50, like myself), working on health, fitness, or weight loss goals, increasing your protein, veggies, and fiber intake is a really great way to do this! 

MEAL PREP TIP: I always have delicious, high-quality protein options prepped and ready for a busy week, and this slow cooker beef tip recipe is just that. My salsa chicken, slow cooker BBQ chicken, and slow cooker pulled pork are also perfect make-ahead protein options. I love using them for tacos and burrito bowls or simply served on top of a salad for an easy lunch or dinner.

If you follow me on Instagram, you may recognize this recipe. I make it every month, all year round—winter, spring, summer, and fall.

Every month, I get 2 pounds of grass-fed, sirloin beef tips in my Butcher Box order, and I make this recipe on repeat, it’s just that good!

Ingredients needed

This beef tip recipe requires just six simple ingredients, plus salt and pepper! They come together to create the most delicious shredded beef. Here’s everything you’ll need:

• Stew meat: Use 2 pounds of beef tips stew meat.
• Garlic and onion: For extra savoriness.
• Pickled jalapeños: Use mild or hot, depending on your preference.
• Ranch dressing: Moistens the meat while adding a delicious ranch taste. I am a big fan of the Primal Kitchen Ranch Dressing.
• Salsa: Gives the meat a bit of spiciness. Use mild salsa if you’re sensitive to spice.
• Salt and pepper: To enhance all of the flavors!

How to make this recipe

This slow cooker beef tip recipe is so easy to make! Brown the meat, add everything to the slow cooker, and after about 4 to 6 hours, dinner is done! Once the meat is cooked to perfection, you will see that it is tender, flavorful and so versatile.

You can use this in so many ways, but hands down, our favorite are to build a super simple taco – onions, cilantro, + tomato! So easy and so good.

1. Prep: Pat meat dry and season with salt and pepper.
2. Sear: Melt half the ghee in a heavy pot, like an enameled Dutch oven. Add the seasoned beef and brown on both sides. Remove and repeat with the remaining ghee and beef.

3. Add meat to crockpot: Transfer meat to a slow cooker and add garlic, onion, jalapeños, ranch and salsa.
4. Cook: Turn the heat on low and cook for 4-6 hours. Serve and enjoy!

Helpful tips

• Searing the meat: This isn’t a completely necessary step, and sometimes, when I’m in a hurry, I skip it and add the meat and all other ingredients to the slow cooker. The beef will still be delicious! It does add a layer of depth to the meat, so if you have the time, I recommend it.
• Work in batches: Sear the meat in batches and make sure you don’t overcrowd the pan. If there are too many pieces in the pot, they won’t brown!
• Peeling garlic: The easiest way to remove the skin from the garlic is to lay your knife over the top of a clove and give it a firm whack. The skins come right off!

Serving suggestions

Here are some great side dishes and ways to serve slow cooker beef tips:

• These would be great served with a simple side like brown rice, mashed potatoes, mashed sweet potato or oven roasted potatoes. Add a green vegetable too!
• Add the shredded beef to corn tortillas or taco shells with your favorite taco toppings.
• Stuff in baked potatoes, baked bell peppers or zucchini.
• Serve it over fresh greens and other salad ingredients for a major boost of protein.

Storage recommendations

Make this on Sunday and have shredded beef to use in tacos, salads, stuffed in sweet potatoes or in quesadillas!

• In the refrigerator: Transfer shredded beef to an airtight container and place in the fridge for up to about five days.
• Freezer: Add to a large freezer-safe bag or storage container and store in the freezer for up to about three months.

More healthy meal ideas

• Beef Meatballs with Cauliflower Rice
• Buffalo Chicken Brown Rice Bites
• Ground Taco Meat with Cauliflower Rice
• Mediterranean Chickpea Salad

WATCH MY SLOW COOKER BEEF TIPS 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 Beef Tips with Onion and Jalapeño

This makes a great head start protein for the week. Double it up if doing meal prep!

Course Main

Cuisine American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 10 minutes minutes

Calories

Author Dani Spies

Ingredients

• 2 pounds stew meat beef tips
• 5 cloves garlic peeled
• 1/2 onion sliced into quarter moons
• 1/4 cup pickled jalapeños
• 1/4 cup ranch dressing I used primal kitchen
• 1/2 cup salsa
• Salt and pepper to taste

Instructions

• Pat meat dry and season with salt and pepper.
  
• Heat olive oil or ghee in a heavy pot, like an enameled Dutch oven. Add the seasoned beef and brown on both sides, remove and repeat with more oil or ghee and beef.
  
• Transfer meat to a slow cooker and add garlic, onion, jalapeños, ranch and salsa.
  
• Cook on low for 4-6 hours. Serve and enjoy!
  

Video

Notes

Make this on Sunday and have shredded beef to use in tacos, salads, stuffed in sweet potatoes or in quesadillas!

• In the refrigerator: Transfer shredded beef to an airtight container and place in the fridge for up to about 5 days.
• Freezer: Add to a large freezer-safe bag or storage container and store in the freezer for up to about 3 months.

© Clean & Delicious

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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

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Looking for a new way to meal prep dinner (or lunch)? Add these chicken rice bowls to the rotation. I just love meal prepping – it’s perfect for busy weeks or nights when the kids have a ton of activities. It’s also a great way to avoid take-out and enjoy more nutritious, budget-friendly meals at home.

These buffalo chicken brown rice bowls just happen to be one of our favorite recipes to use for meal prep because they are so tasty and the leftovers reheat wonderfully. They include brown rice mixed with cauliflower rice to sneak in extra nutrients, green beans, cherry tomatoes, healthy buffalo chicken bites, and ranch dressing.

My family loves any recipe made with buffalo sauce! I’ve made everything from buffalo cauliflower and wings to buffalo chicken meatballs and chili. We can’t seem to get enough buffalo sauce-inspired meals in my home!

Ingredients needed

These easy & delicious buffalo chicken rice bowls are filled with plenty of veggies, rice, and buffalo chicken bites for tons of different flavors and textures. To make them you’ll need:

• Brown rice: Feel free to use short, medium, or long-grain brown rice. Just be sure not to use the quick-cooking variety.
• Cauliflower rice: For extra vegetable goodness, we’re adding cauliflower rice in with the brown rice towards the end of cooking.
• Scallions: Adds color and a bit of savory flavor to the rice.
• Veggies: The base vegetables in this bowl are steamed green beans combined with crushed garlic, cherry or grape tomatoes, avocado oil, and salt & pepper.
• Chicken tenders: For the bites, we’re cutting a little over a pound of raw chicken tenders into bite-sized chunks. Feel free to use boneless, skinless chicken breasts, but it will take a bit more cutting.
• Spices: A mix of smoked paprika, garlic powder, onion powder, sea salt, and black pepper adds a wonderfully bold, savory flavor.
• Oil: For cooking the chicken, I like to use avocado oil but olive oil would work as well.
• Buffalo sauce: The ingredient that really makes this recipe pop! I love the Primal Kitchen brand – but feel free to use what you love – mild, medium, or hot all work.
• Ranch dressing: We love to add a drizzle of ranch dressing just before serving these bowls. If I’m using store-bought dressing, I like Primal Kitchen brand, but this homemade buttermilk ranch dressing is really amazing too.

How to make this recipe

There are a few components to put these rice bowls together, but everything is fairly quick and easy to make. And once these are made you’ll have dinner for four nights! Here’s the simple method:

1. Make the rice: Add rice to boiling water in a pot. Reduce the heat just enough to maintain a steady boil. Boil, uncovered, for 30 minutes. Right before the rice is done cooking (3-5 minutes) add the cauliflower, stir, and cook until tender. Drain and return to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff with a fork, add in the chopped scallions, and set aside.

2. Steam the green beans: In a steamer basket over a pot with water, steam green beans for 5-7 minutes or until tender (but still crisp). Transfer them to a medium-sized bowl. Add in crushed garlic, tomatoes, and avocado oil. Season with salt and pepper.

3. Cook the buffalo chicken: Coat bite-sized pieces of chicken in the seasoning blend. Heat avocado oil (olive oil would work as well) in a large, non-stick skillet over medium-high heat. Carefully add the chicken to the pan and sauté for 3-4 minutes or until golden brown and then flip and cook for another 3-4 minutes or until cooked through. Turn the heat to low and stir in 1/2 cup of buffalo sauce. Gently toss the chicken in the sauce until all bites are lightly coated in the sauce. Turn off the heat.
4. Assemble the bowls: If meal prepping, use 4 containers with lids (these are the ones I am using) to evenly divide the rice mixture, buffalo chicken bites, and green beans amongst each container, layering them next to one another. When you’re ready to enjoy, drizzle ranch dressing over the top and dig in.

Healthy home-cook tips

• Heat level: The spices and sauce coating the chicken are intended to have some kick to it! However, pairing it with rice, green beans, and ranch dressing will help to cool it down. Be sure to buy mild buffalo sauce, if you’re sensitive to spice.
• Cutting the chicken: Cut your chicken into similar-sized pieces, so they cook at the same rate.
• Cook chicken batches: When cooking your chicken, make sure to keep the chicken bites in a single layer in the pan. Cook in batches as needed, so as not to overcrowd the chicken.
• For storage: I like to use the 3-cup Pyrex containers to prep and store these bowls.

Storage recommendations

Once completely cool, store these rice bowls in airtight containers, in the fridge, for up to 5 days. Don’t add the ranch dressing until just before enjoying.

More healthy meal prep recipes

• Chicken Burrito Bowls
• Egg White Muffins
• Healthy Breakfast Sandwiches
• Zucchini Taco Boats

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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Buffalo Chicken Brown Rice Bowls

Buffalo chicken brown rice bowls are a delicious, high-protein meal that is perfect for meal prep. Tender bite-sized pieces of chicken breast are pan-cooked and coated in tangy buffalo sauce and then layered with garlicky green beans and brown rice. Fun twist! I mix cauliflower rice into my brown rice for an extra boost of fiber and veggie power!

Course DINNER

Cuisine American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 4 servings

Calories 519kcal

Author Dani Spies

Ingredients

• 1 cup uncooked brown rice (short, medium or long grain brown rice will work, as long as it’s not a quick-cooking variety)
• 8 cups water
• 1.5 cups frozen cauliflower rice defrosted
• 1/3 cup thinly sliced scallions
• 1 pound green beans trimmed and cut into 1- inch pieces
• 1 cup baby tomatoes chopped
• 2 teaspoons avocado oil
• 2 cloves garlic crushed
• salt and pepper to taste
• 1.25 pounds chicken tenders cut into bite-sized chunks
• 1.5 teaspoon smoked paprika
• 1.5 teaspoons garlic powder
• 1 teaspoon onion powder
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1/2 cup buffalo wing sauce
• 1 tbsp avocado oil
• 1/4 cup Primal Kitchen Ranch Dressing

Instructions

Rice

• In a 3-4 quart pot, bring the water to a boil. Rinse the rice under cold water for up to one minute, removing any excess starch.
• Add the rice to the boiling water. Reduce the heat just enough to maintain a steady boil. Boil, uncovered, for 30 minutes. Right before the rice is done cooking (3-5 minutes) add the cauliflower rice to the pot and cook until tender.
• Drain in a fine mesh strainer and then return to the pot. Cover the pot and let the rice rest, off the heat, for 10 minutes. Fluff with a fork, add in the chopped scallions and set aside.
  

Green Beans

• Fill a medium pot with 1-2 inches of water and bring to a simmer. Put a steamer basket in the pot and place the green beans inside. Place a lid on the pot and steam for 5-7 minutes or until tender (but still crisp).
  
• Transfer the beans to a medium-sized bowl. Add in crushed garlic, tomatoes, and avocado oil. Season with salt and pepper.

Chicken

• Cut the chicken into bite-sized pieces, transfer into a bowl and season with smoked paprika, garlic powder, onion powder, salt and pepper. Toss that together making sure all of the chicken is lightly coated with the spices.
  
• Heat avocado oil in a large, non-stick skillet over medium-high heat. Carefully add the chicken to the pan, making sure it is in a single layer. Sauté for 3-4 minutes or until golden brown and then flip the chicken bites and cook for another 3-4 minutes or until cooked through.
• Turn the heat to low and stir in 1/2 cup of buffalo sauce (I am using Primal Kitchen). Gently toss the chicken in the sauce until all the chicken bites are lightly coated in buffalo sauce. Turn off the heat.
  

Build Your Bowl

• I like to use the 3-cup Pyrex containers to prep and store these bowl. Evenly divide the rice mixture, buffalo chicken bites, and green beans amongst 4 containers, layering them next to one and other.
• Drizzle 1 tbsp of ranch dressing over the top and enjoy! Or, place on a lid and store in the fridge for up to five days. Heat and enjoy when ready to eat. *Don’t add the ranch dressing until you are ready to eat.
  

Notes

Once completely cool, store these rice bowls in airtight containers, in the fridge, for up to 5 days. Don’t add the ranch dressing until just before enjoying.

Nutrition

Serving: 1serving | Calories: 519kcal | Carbohydrates: 52g | Protein: 38g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 7g | Trans Fat: 0.02g | Cholesterol: 95mg | Sodium: 1856mg | Potassium: 1236mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1595IU | Vitamin C: 52mg | Calcium: 115mg | Iron: 3mg

© Clean & Delicious

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My love for all things buffalo sauce runs deep! I’ve made everything from buffalo cauliflower and buffalo wings to buffalo chicken meatballs and buffalo chicken chili, and now we have delicious boneless buffalo chicken bites. These easy bites might just be my favorite way to enjoy the tangy, spicy flavor of buffalo sauce! We love to serve them with crisp celery sticks and blue cheese dressing (although my hubby prefers them with ranch dressing). 

Buffalo chicken bites are a great healthier, protein-packed appetizer to serve for game day, and pot lucks plus they work really well for meal prep (I love using them in these chicken brown rice bowls!). Zesty, hot, and stacked with original buffalo flavors, these have quickly become a family favorite in our home.

Ingredients needed

This recipe uses just a few simple ingredients, most of which you probably have in your kitchen right now. Here’s what you need:

• Chicken tenders: You’ll need to cut a little over a pound of chicken tenders into bite-sized chunks. You can use boneless, skinless chicken breasts as well, but it will take a bit more cutting.
• Spices: A blend of smoked paprika, garlic powder, onion powder, sea salt, and black pepper adds layers of flavor.
• Oil: For cooking the chicken, I like to use avocado oil but olive oil would work as well.
• Buffalo sauce: The star of the recipe! I love the Primal Kitchen brand – but feel free to use what you love – mild, medium, or hot all work.

How to make this recipe

Follow the instructions below and you’ll have a delicious, zesty protein to enjoy as an appetizer, snack, or main course. Here’s the simple process:

Please see the recipe card for the full, printable recipe with all of the details.

1. Cut and season the chicken: Cut the chicken into bite-sized pieces, transfer it into a bowl, and season with smoked paprika, garlic powder, onion powder, salt, and pepper. Toss that together making sure all of the chicken is lightly coated with the spices.
2. Cook the chicken: Heat avocado oil in a large, non-stick skillet over medium-high heat. Carefully add the chicken to the pan, making sure they are in a single layer. Sauté for 3-4 minutes or until golden brown and then flip the chicken bites and cook for another 3-4 minutes or until cooked through.

3. Add buffalo sauce: Turn the heat to low and stir in 1/2 cup of buffalo sauce. Gently toss the chicken in the sauce until all the chicken bites are lightly coated in buffalo sauce. Turn off the heat.
4. Serve: Pair with ranch dressing or blue cheese dressing and enjoy!

Expert tips

• Spiciness: The spices and sauce coating the chicken are intended to have some kick to it! Remember that dipping them in ranch or blue cheese will help to cool them down.
• Cutting the chicken: Cut your chicken tenders into fairly equal-sized pieces, as this will help them to cook at the same rate.
• Pan fry in batches: When cooking your chicken, make sure to keep the chicken bites in a single layer in the pan. Cook in batches as needed, so as not to overcrowd the chicken.
• For serving: A spicy snack is best when served with a cool dip to keep the heat level to a reasonable level. We love these bites dipped in buttermilk ranch dressing or blue cheese dressing. You can buy pre-prepared dressings at the store (we recommend Primal Kitchen brand), or make your own homemade version.

Storage recommendations

Leftovers should be stored in an airtight container in the fridge for up to 3 days. Reheat in the oven, in an air fryer, or in the skillet, and add a bit more buffalo sauce, as needed, to freshen these up.

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!

Print

Easy Buffalo Chicken Bites (No Breading!)

Tender, bite-sized pieces of seasoned chicken tenders are pan-cooked and tossed with a tangy buffalo sauce. A healthy, lighter alternative to traditional buffalo wings, these homemade chicken bites love to be served with carrots, celery, and blue cheese dressing. 

Course snacks + starters

Cuisine American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 201kcal

Author Dani Spies

Ingredients

• 1.25 pounds chicken tenders cut into bite-sized chunks
• 1.5 teaspoon smoked paprika
• 1.5 teaspoons garlic powder
• 1 teaspoon onion powder
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon avocado oil
• 1/2 cup buffalo sauce (I like Primal Kitchen brand)

Instructions

• Cut the chicken into bite-sized pieces, transfer into a bowl and season with smoked paprika, garlic powder, onion powder, salt and pepper. Toss that together making sure all of the chicken is lightly coated with the spices.
  
• Heat avocado oil in a large, non-stick skillet over medium-high heat. Carefully add the chicken to the pan, making sure they are in a single layer. Sauté for 3-4 minutes or until golden brown and then flip the chicken bites and cook for another 3-4 minutes or until cooked through.
  
• Turn the heat to low and stir in 1/2 cup of buffalo sauce. Gently toss the chicken in the sauce until all the chicken bites are lightly coated in buffalo sauce. Turn off the heat.
  
• Serve with ranch dressing or blue cheese dressing and enjoy!
  

Notes

Leftovers should be stored in an airtight container in the fridge for up to 3 days. Reheat in the oven, in an air fryer or in the skillet and add a bit more buffalo sauce, as needed, to freshen these up.

Nutrition

Serving: 1serving | Calories: 201kcal | Carbohydrates: 2g | Protein: 30g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 91mg | Sodium: 747mg | Potassium: 563mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 413IU | Vitamin C: 2mg | Calcium: 13mg | Iron: 1mg

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