Meal Prep Recipes « Clean & Delicious

High Protein Overnight Oats with Protein Powder

Dani Spies — Mon, 27 Jan 2025 18:53:21 +0000

Get a double dose of protein when you start your day with High-Protein Overnight Oats with Protein Powder! Layered with rolled oats, Greek yogurt, unsweetened almond milk, chia seeds, and protein powder, this healthy breakfast delivers 22 grams of protein per serving. Plus, it’s customizable and can be prepped ahead for busy mornings, making healthy eating simpler than ever!

If you need a super easy way to boost your protein intake at breakfast, high-protein overnight oats are the ticket! By adding a scoop of protein powder to your favorite overnight oatmeal recipe (which already has protein-rich Greek yogurt), you quickly get an easy, healthy, make-ahead breakfast that offers a double boost of protein, packs in over 20 grams of protein per serving, and delivers 6 grams of fiber!

Oh! And did I mention they are creamy, dreamy, delicious, and so flexible? The flavor variations are endless… you can make pumpkin spice overnight oats, protein-packed strawberry overnight oats, or double chocolate overnight oats, just to name a few! You can even make overnight oats with cottage cheese – but I’ll save that for another day.

And, bonus! There’s absolutely no cooking required. Just stir everything together the night before, and then you’ll have a protein-rich, ready-to-go meal in the morning – with no cooking required!

Why add protein powder to your oats? While I always recommend whole foods first, protein powder can be an easy and convenient way to supplement your protein intake (ladies over 40 – I’m looking at you!).

Even with the best intentions, sometimes life gets busy! Having protein powder on hand means you can meet your protein needs without cooking or preparing a whole meal. Sometimes, little hacks like this are all it takes to keep you aligned with your healthy eating goals.

Whether you add protein powder to a smoothie, mix it into protein banana bread, or whip up some protein pancakes, it’s a quick, easy, and convenient way to boost your total protein intake.

Ingredients you’ll need

This protein overnight oats recipe is easy to make with just 7 simple, wholesome ingredients. Here’s everything you’ll need:

Rolled oats: Old-fashioned rolled oats are the best option for this recipe. They will have the best chewy texture. Quick oats work in a pinch but will have a softer, mushier consistency. Steel-cut oats are not a good option because they will stay too hard.
Milk: I always use unsweetened almond milk, but you can use any milk that you prefer. Oat milk, cow’s milk, cashew milk—they all work.
Greek yogurt: This is our first layer of protein! Greek yogurt is a protein powerhouse, that adds a delicious creamy texture as well!
Protein powder: I love using vanilla whey protein powder (this is one of my favorites!) for my overnight oats, but a plant-based option would also work.
Chia seeds: Thickens the mixture and create a creamy, pudding-like texture. They also provide healthy fats, extra fiber, and a bit more protein.
Cinnamon: The best way to add warmth and flavor to all things oatmeal!
Maple syrup: A natural sweetener that adds a nutty sweetness to oatmeal. Depending on how sweet you like your oats, you can add more or less.

Fun & Delicious Flavor Variations:

You can easily customize protein overnight oats to make them your own! Here are some different flavor varieties to try:

Banana peanut butter: Mix 15 grams of dried peanut butter powder with 1-2 tablespoons of water until it is thick and creamy. Mix this into the prepared oats before refrigerating. Top with sliced bananas and a drizzle of peanut butter.
Double chocolate: Swap the vanilla protein powder for chocolate. Top with a dollop of Greek yogurt and a sprinkle of low-sugar chocolate chips.
Strawberry almond: Mix one tablespoon of almond butter into the oats before refrigerating. Top with chopped strawberries and sliced almonds.
Blueberry coconut: Stir in two tablespoons of blueberries right before serving. Top with extra blueberries and a sprinkle of unsweetened coconut flakes.
Pumpkin: Stir 1/4 cup pumpkin puree and 1/2 teaspoon pumpkin pie spice into the oats mixture. Top with a dollop of Greek yogurt, chopped pecans, and cinnamon. (*Optional: Stir in a tablespoon of maple syrup!).

How to make protein overnight oats

OK! Don’t blink, because overnight protein oats are so quick and easy to make!

Add your almond milk, Greek yogurt, protein powder, chia seeds, and cinnamon to a small jar with a lid. Mason jars work perfectly for this! Stir until everything is well combined, then top with the lid.

Leave in the refrigerator overnight or for a minimum of four hours. Enjoy straight from the fridge as is or with extra toppings!

Helpful tips

Topping suggestions: Get creative and try topping your oats with your favorite toppings! Berries, banana slices, chopped apples or peaches, peanut butter, almond butter, nuts, dried fruits, and/or Stove-top granola. The options are endless!
Prefer warm oatmeal? Feel free to warm it up before serving! Transfer your oats to a bowl and heat them in the microwave for 30 seconds to a minute or two, depending on how warm you want them. Once heated, stir and add a bit more milk, as needed. Then pile on your toppings.
Gluten-free oats: All of the ingredients in this recipe are naturally gluten-free; however, to ensure your oats are not cross-contaminated, look for an oatmeal brand labeled certified gluten-free – I like this one!

Storage recommendations

Protein overnight oats, made in an airtight container or mason jars, will last up to five days in the refrigerator. Add your toppings when you are ready to eat them to ensure they last longer. When you’re ready to enjoy them, stir the mixture and add an extra splash of milk if needed.

You can also freeze overnight oats in a freezer-safe container. To thaw them, place them in the fridge the night before you want to eat them.

More high-protein breakfast recipes using protein powder

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!

High Protein Overnight Oats with Protein Powder

Get a double dose of protein when you start your day with High-Protein Overnight Oats with Protein Powder! Layered with rolled oats, Greek yogurt, unsweetened almond milk, chia seeds, and protein powder, this healthy breakfast delivers 22 grams of protein per serving. Plus, it's customizable and can be prepped ahead for busy mornings, making healthy eating simpler than ever!

Course BREAKFAST

Cuisine American

Diet Gluten Free, Low Fat, Vegan

Prep Time 5

Total Time 8 5

Servings serving

Calories 313kcal

Author Dani Spies

Ingredients

1/2 cup old-fashioned rolled oats
1/2 cup unsweeteend almond milk
1/4 cup low-fat Greek yogurt
1/2 scoop vanilla protein powder, (about 15 grams, depending on the brand)
1-2 teaspoons chia seeds, (the more you add, the thicker your oats will be)
1/2 teaspoon cinnamon
1-3 teaspoons maple syrup, or sweetener of choice (optional)

Instructions

Place oats, almond milk, Greek yogurt, protein powder, chia seeds, and cinnamon in a small jar with a cover (mason jars are perfect). Stir until well combined and place on the lid.
Leave in the refrigerator overnight or for a minimum of four hours. Enjoy straight from the fridge as is or with extra toppings!
Topping Suggestions: berries, banana slices, chopped apples or peaches, peanut butter, almond butter, nuts, dried fruits, granola. See Notes for flavor options!

Notes

Storage: Protein overnight oats can be stored in the fridge for up to 5 days, making them ideal for breakfast meal prep.

Try one of these fun flavor options:

Double Chocolate: Swap the vanilla protein powder for chocolate. Top with a dollop of Greek yogurt and a sprinkle of low-sugar chocolate chips.
Banana Peanut Butter: Mix 15 grams of dried peanut butter powder with 1-2 tablespoons of water until it is thick and creamy. Mix this into the prepared oats before refrigerating. Top with sliced bananas and a drizzle of peanut butter.
Strawberry Almond: Mix one tablespoon of almond butter into the oats before refrigerating. Top with chopped strawberries and sliced almonds.
Blueberry Coconut: Stir in two tablespoons of blueberries right before serving. Top with extra blueberries and a sprinkle of unsweetened coconut flakes.
Pumpkin: Stir 1/4 cup pumpkin puree and 1/2 teaspoon pumpkin pie spice into the oats mixture. Top with a dollop of Greek yogurt, chopped pecans, and cinnamon. (*Optional: Stir in a tablespoon of maple syrup!).

* Please note the nutrition label does not include any toppings, just the base ingredients and my add-ins.

Nutrition

The post High Protein Overnight Oats with Protein Powder appeared first on Clean & Delicious.

Easy Peasy Oven Baked Whole Sweet Potato

Dani Spies — Thu, 07 Nov 2024 17:28:11 +0000

Grab your sheet pan and get ready because I’m showing you how to make creamy and delicious oven-baked whole sweet potatoes every time! This easy-peasy recipe requires five minutes of prep time and cooks in under an hour. They are perfect for meal prep, can be enjoyed as a simple side dish, and provide an excellent base for a healthy dinner.

Oh.em.gee! Why do I sometimes forget that simple foods like a perfectly baked sweet potato are often the most delicious? Seriously. Oven-baked sweet potatoes are a recipe every healthy home cook needs to know (roasted sweet potato wedges are also a must-make, but let’s stay focused!).

I’ve tested baked sweet potatoes every way until Sunday and have discovered that the color of your sweet potato (they come in cream, purple, red, and orange!) will determine its texture. Some sweet potatoes are nutty and dry, while others are sweet, creamy, and dreamy (more on that in a bit!).

Not only are sweet potatoes insanely delicious they are so freakin’ nutritious. They’re fiber-rich, loaded with vitamin A, and packed with nutrients. Adding them to your diet is a brilliant way to naturally curb a sweet tooth. And did I mention they are perfect for meal prep?! You can use them as the base for so many delicious toppings. I love them topped with my shredded BBQ chicken for a savory meal, or go sweet and top them with cottage cheese, cinnamon, and honey!

All this to say, you must learn this easy-peasy, foolproof method for baked sweet potatoes ASAP!!

Are you also obsessed with sweet potatoes? You’ll have to bookmark these sweet potato recipes for later: healthy sweet potato casserole, baked sweet potato fries, and sweet potato chili. They are all family favorites in our house and swoon-worthy!

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

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.

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

Cook Time 45

Total Time 50

Servings 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

The post Easy Peasy Oven Baked Whole Sweet Potato appeared first on Clean & Delicious.

Blueberry Lemon Overnight Oats

Dani Spies — Sat, 24 Jun 2023 22:50:01 +0000

Start your day with these healthy and delicious Blueberry Lemon Overnight Oats! It’s the perfect make-ahead breakfast filled with rolled oats, protein-rich Greek yogurt, chia seeds, a touch of real maple syrup, fresh (or frozen!) blueberries, and zingy lemon zest. Stir it up and let it sit in the fridge overnight and then enjoy a grab-n-go breakfast in the morning.

Learn how to make these healthy, easy Blueberry Lemon Overnight Oats in just minutes! Just like my Peanut Butter Banana Overnight Oats, this is a simple, make-ahead breakfast that is perfect for meal prep and makes for a quick and filling breakfast.

The best thing about overnight oats is that the flavor options are endless! This is a fun, summer flavor combo as the fresh blueberries and bright lemon are light and refreshing. And should you have leftover blueberries, you can use them to make my Blueberry Lemon Oatmeal Muffin Cups – another delicious and nutritious, easy oatmeal recipe!

Health benefits of rolled oats

Packed with Fiber: Rolled oats are an excellent source of dietary fiber, both soluble and insoluble. This fiber promotes healthy digestion and can help you to feel fueled and satisfied for hours after your meal.
Nutrient-Rich: Rolled oats are a rich source of various essential nutrients including manganese, phosphorus, magnesium, copper, iron, zinc, and B vitamins.
Sustained Energy: Oats are a complex carbohydrate that provides a steady release of energy throughout the day, making them a great choice for a balanced breakfast. They help keep your blood sugar levels stable and can prevent energy crashes or cravings later in the day.
Versatile and Customizable: Rolled oats are incredibly versatile and can be enjoyed in so many different ways. You can enjoy them as a bowl of oatmeal, in smoothies, overnight oats, muffins, energy balls, and/or bars. So many different options!

Ingredients needed

This lemon blueberry overnight oats recipe is filled with healthy, nutrient-rich ingredients. Here’s everything you’ll need for a hearty, satisfying, delicious breakfast:

Oats: For the best chewy texture, we recommend using old–fashioned rolled oats. Quick oats can work but will result in a softer, mushier texture. Do not use steel-cut oats, as they are too hard to be used for this recipe.
Milk: I like to use unsweetened almond milk (sometimes I even make homemade almond milk!). Oat milk is another great option, but really any type of milk you enjoy will work.
Greek yogurt: For a creamy texture and an extra boost of protein. To make this recipe vegan and dairy free, you can use a plant-based yogurt.
Chia seeds: Packed with fiber, these little nutritious seeds will help to make your overnight oats thick and creamy.
Maple syrup: To naturally sweeten the oats. Feel free to substitute with another preferred sweetener.
Blueberries: Fresh or frozen work! However, if you’re using frozen berries, let them thaw slightly so that you’re able to mash them with a fork.
Lemon zest: Be sure not to zest the pith (that’s the white layer between the zest and the lemon!) as it’s bitter. You just want the fresh, bright lemon favor that lives in the oils of the lemon zest.

How to make blueberry overnight oats

This overnight oats recipe could not be easier! Simply stir together the ingredients, soak in the fridge and in several hours dig in! Here’s how easy it is:

Combine ingredients: In a mason jar or bowl, mix the oats, milk, Greek yogurt, chia seeds, maple syrup, mashed blueberries, and lemon zest until everything is well incorporated. Feel free to add any other mix-ins that you’d like.
Let soak in the fridge: Cover the jar or bowl and place in the fridge for a minimum of 3 hours and preferably overnight until your oats are cold and creamy.
Enjoy: Before serving you can add an extra dollop of Greek yogurt, more fresh blueberries and lemon zest, if you’d like.

Storage recommendations: Overnight oats will keep fresh in the fridge for up to about 4 to 5 days. Give them a good stir and add a splash of almond milk, if they’ve been sitting for a couple of days.

Expert tips

We recommend mashing the blueberries with a fork before adding them to the mixture. This will help to release all of that delicious berry flavor. However, if preferred, you can simply toss them in without mashing.
The recipe is naturally gluten-free, however, oats can get cross-contaminated in factories. To ensure your oats are gluten-free, be sure the package is labeled certified gluten-free.
To make this recipe vegan and dairy-free, simply use dairy-free yogurt and plant-based milk.
Meal prepping for the week? This recipe makes one serving of oatmeal, but you can easily double or even quadruple the recipe to enjoy a ready-to-go breakfast for several days.

Recipe variations

Overnight oats are super versatile! Here are some ideas for changing up the flavor:

Toppings: We love to add extra blueberries and a dollop of Greek yogurt to these oats. Other options are unsweetened coconut flakes, chopped nuts, a drizzle of peanut butter or almond butter, and/or granola.
Fruit: Swap the blueberries and lemon for strawberries and peanut butter and try these protein-packed strawberry overnight oats. You can also change it up and mix in some bananas, raspberries, blackberries, cherries, mango, and/or peaches.
Yogurt: We typically use plain Greek yogurt when making overnight oats, but vanilla or berry-flavored yogurt would add a different flavor. Just be sure to look for lower-sugar varieties.
Baked oatmeal: If you’re looking for a cozy warm oatmeal recipe, give this banana-baked oatmeal a try. It’s still super easy to make and great for meal prep!

I think you’re going to love the blueberry lemon overnight oats. They’re easy and delicious! If you make them, let me know how they turned out! I’d love to hear what you think in the comments below.

Blueberry Lemon Overnight Oats

Start your day with delicious Blueberry Lemon Overnight Oats! It's the perfect make-ahead breakfast filled with hearty oats, protein-rich Greek yogurt, nutritious chia seeds, a touch of sweet maple syrup, fresh blueberries and zingy lemon zest.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 10

Refrigeration time 3

Total Time 3 10

Servings serving

Calories 304kcal

Author Dani Spies

Ingredients

1/2 cup rolled oats
1/2 cup unsweetened almond milk or whatever milk you prefer
1/4 cup plain Greek yogurt
1 teaspoon chia seeds
1 tablespoon maple syrup
1/3 cup blueberries mashed with the back of a fork
1/2 teaspoon lemon zest

Instructions

Combine all ingredients in a small airtight container. Add in your favorite mix-ins, pop on the lid, and leave in the fridge for at least 3 hours. Enjoy!
Before serving, top with an extra dollop of Greek yogurt, extra blueberries and lemon zest, if you’d like.

Notes

Overnight oats will keep fresh in the fridge for up to about 4 to 5 days. Give them a good stir and add a splash of almond milk, if they’ve been sitting for a couple of days.

Nutrition

The post Blueberry Lemon Overnight Oats appeared first on Clean & Delicious.

15-Minute Mediterranean Chickpea Salad

Dani Spies — Fri, 01 Jul 2022 15:17:10 +0000

15-Minute Mediterranean chickpea salad is a light, bright, and beautiful salad that is easy to make. Chickpeas are combined with crunchy cucumbers, sweet bell pepper, red onion, Kalamata olives, creamy avocado, salty feta cheese, and fresh herbs, all tossed in a light vinaigrette. Perfect for meal prep, lunch, or dinner!

Chickpeas are the heart of this easy Mediterranean salad — they add a hearty texture, plant-based protein, and plenty of fiber to keep you full and satisfied. I grew up eating chickpea salad just like this! It was one of the very first recipes I learned to make because it’s easy, budget-friendly, and super satisfying. You can enjoy it as a side dish or as the main meal when you want something light.

I also use chickpeas in lots of other ways throughout the week. They’re one of my favorite ways to boost both protein and fiber in everyday meals. For example, I’ll toss them into tuna salad for a little extra texture and staying power (if you haven’t tried my Tuna Chickpea Salad, it’s a reader favorite!). Or, I’ll roast them in the oven until crispy and sprinkle them over a healthy Caesar salad for a crunchy, protein-rich twist on croutons.

Pro Tip: If you’re making it ahead, store the dressing separately and toss it in just before serving — it keeps the veggies crisp and the flavors bright.

Mediterranean Chickpea Salad Ingredients

Chickpeas are inexpensive, filling, and a staple in my pantry, which makes this salad one of my favorite back-pocket recipes when I want something quick, fresh, and nourishing.

Chickpeas: I’m a big fan of canned chickpeas. They’re easy and convenient; all you have to do is rinse and drain them before using. If preferred, you can of course soak dried chickpeas as well.
Vegetables: As a health + weight loss coach, I always encourage my clients (and myself) to eat more veggies. This salad is an easy way to do just that. Cucumbers, red onions, bell peppers, and avocado create bright, beautiful, refreshing flavors.
Cheese: I’m using feta cheese. Be sure to buy your feta cheese in a block form when you can. The flavor and texture are superior to pre-crumbled feta cheese because there is no need for stabilizers or anti-caking agents.
Herbs: Fresh mint and basil really elevate the flavors in this Mediterranean salad. If you don’t have fresh herbs, add a tablespoon of dried oregano instead.
Dressing: I’m keeping it classic with a simple Greek salad dressing.

This Mediterranean Chickpea Salad comes together in minutes, holds up beautifully for meal prep, and is perfect for weekday lunches, picnics, or as a side with grilled chicken or fish.

How To Make My Chickpea Salad

Quick, easy, and delicious—here’s all you have to do.

1. Make your salad dressing.
2. Chop the vegetables (see the video below for my favorite cutting techniques).
3. Toss in the chickpeas with the dressing, mix, and enjoy.

Easy, peasy, lemon squeezy! I love a recipe that takes so little effort but still delivers so much flavor.

How to serve chickpea salad to make a healty meal

As-is. If you want a light meal, enjoy this salad as is. It makes a lovely lunch paired with a piece of fresh fruit when you want a smaller meal.
Over greens. I also love serving this over a big green salad. Arugula with lemon and extra-virgin olive oil makes a lovely base and offers another way to enjoy more veggies in your day.
Side dish. Enjoy this salad alongside some grilled chicken or crispy cast-iron salmon. But don’t stop there! It’s the perfect side dish for any protein dish.
Add more protein. I’ll often mix in some chopped hard-boiled eggs (I have mastered perfectly cooked, easy-to-peel eggs), canned tuna, or salmon right into this salad. It’s such an easy way to boost the protein and turn it from a light side dish into a hearty, satisfying meal.

Let’s make it together! Mediterranean Chickpea Salad video:

Looking for even more ideas to add to your summer salad arsenal? Check out my Easy + Yummy Salad Recipe e-book, which contains 15 of my personal favorite salad recipes.

Quick Mediterranean Chickpea Salad with Feta

Mediterranean chickpea salad is a light, bright, and beautiful salad that is easy to make. Chickpeas are combined with cucumbers, bell pepper, red onion, olives, avocado, feta, and fresh herbs for a salad that is hearty enough for a lovely lunch and also perfect for a dinner side dish.

Course salad, side dish

Cuisine Mediterranean

Diet Diabetic, Gluten Free, Low Fat, Vegan

Prep Time 15

Total Time 15

Servings servings

Calories 169kcal

Author Dani Spies

Ingredients

2-15 ounce cans of chickpeas, drained and rinsed
1 English cucumber, chopped into bite-sized pieces
1/2 red onion, finely diced
2 cups yellow and orange bell peppers, diced
1/2 cup Kalamata olives, sliced in half
1/2 cup feta cheese, crumbled
1 avocado, chopped
1/4 cup fresh chopped herbs, (I used mint and basil)
salt and pepper to taste

Salad Dressing

1/4 cup extra virgin olive oil
1/4 cup lemon juice
1/2 teaspoon Dijon mustard
1 clove garlic, crushed
1/2 teaspoon sea salt
1/4 teaspoon black pepper

Instructions

Salad Dressing

In a small spouted cup or mason jar, combine extra virgin olive oil, lemon juice, dijon mustard, garlic, salt, and pepper. Whisk until well combined.

Mediterranean Chickpea Salad

Drain and rinse the chickpeas before placing into a large bowl. Add on the cucumber, red onion, bell peppers, kalamata olives, feta cheese, avocado, mint and basil. Set aside.
Drizzle the dressing over the salad and gently toss until all the beans and veggies are coated in the seasoning. Adjust seasonings and enjoy!

Video

Notes

Avocado – choose one that is just ripe, not too soft. If not eating this salad right away, leave out the avocado and add it right before serving.
Meal prep + storage: Store this salad in an airtight container and refrigerate for up to 5 days. I really love these round glass storage containers for storing salads like this. I use them weekly.
Fresh herbs—if you don’t want to be bothered with chopping, sub in 1 tablespoon of dried herbs (oregano, basil, or mint would all work well).

Nutrition

The post 15-Minute Mediterranean Chickpea Salad appeared first on Clean & Delicious.

Oven Baked Barbecue Chicken Breast (Boneless)

Dani Spies — Sat, 20 Feb 2021 15:42:54 +0000

Tender and juicy baked barbecue chicken breast is the perfect head-start ingredient to add to your weekend meal prep. I love having it on hand to make easy weekday meals like sammies, salads, and quesadillas. It’s also delicious served with your favorite sides.

*Sponsored by FoodSaver

Making meal prep easy is one of my superpowers and I have just found a way to make it even easier (and more efficient) by using the FoodSaver VS3000 Vacuum Sealer.

This unit creates a very strong airtight seal that helps to lock in flavor and freshness while protecting your food from freezer burn or unwanted fridge flavors.

Plus, I was able to marinate my chicken in just 12 minutes using the FoodSaver Preserve and Marinate Containers.

Should I Marinate My Chicken?

When it comes to baked barbecue chicken, I highly recommend marinating the chicken breasts first. Otherwise, you will just have barbecue sauce brushed on the outside of a bland chicken breast (not very exciting).

I like a simple but flavorful marinade made of avocado oil, lemon juice, fresh garlic, smoked paprika, chili powder, salt and pepper.

Whisk everything together and then place the chicken breasts in the FoodSaver Preserve and Marinate Containers and remove the clear plastic reservoir from the handheld sealer to begin marinating your protein. And when I say quick, I mean quick! This unit allows me to marinate meat, fish and veggies in just twelve minutes. Huge time saver!

If you don’t own the FoodSaver VS3000 yet, you can purchase one here! Otherwise, simply place the chicken in an airtight container and marinate in the fridge for 6-12 hours.

How To Bake Barbecue Chicken

Once the chicken is infused with all of the yummy marinade flavors, place on a rimmed baking sheet lined with parchment paper and brush both sides of the chicken with your favorite barbecue sauce. If you have the time, I highly recommend making it from scratch. So easy and so good!

Pop the chicken into a 400 ºF oven for twenty minutes, flipping the chicken at the ten and fifteen minute mark. I like to brush extra barbecue sauce on the chicken breast each time I flip them. This adds lots of flavor and keeps the chicken nice and juicy.

Once the chicken is cooked, it will be tender and juicy! Remember, we need the internal temperature of the chicken to reach 165º F for it to be safe to eat, so I recommend removing the chicken from the oven at 160º F. The residual heat of the chicken will continue to cook the chicken once it is out of the oven without running the risk of overcooking. Pro-tip ;).

How To Store Baked Chicken Breasts?

Vacuum sealing will take your food preservation to a whole new level!

The FoodSaver VS3000 Vacuum Sealer allows you to seal and preserve food in two ways. You can use the vacuum seal bags for long term storage or use the containers for short term storage in the fridge.

I vacuum sealed my chicken in FoodSaver bags which help to keep food fresh up to 5x longer compared to ordinary storage methods.

Easy Weekday Meal Ideas:

Once you have your baked barbecue chicken cooked, stored and ready to enjoy, there are endless ways to use it during the week. Here are a handful of my favorite ways to use this chicken throughout the week:

Stuffed Sweet Potato: Bake up a couple of sweet potatoes and top with fresh chopped radishes and cilantro (or any other toppings you love!).

Crunchy BBQ Chicken Wrap: Layer baby spinach, crunchy coleslaw, and slice bbq chicken on top of your favorite tortilla. Roll and enjoy!

BBQ Chicken Quesadilla: Add your chicken to a simple quesadilla. Cheese + tortilla + chicken is all you need!

Big Fat Salad: Make your favorite salad, slice up your chicken and add it to the top. So simple and so delicious.

Okay my friends! Now that you know how to make tender and juicy baked barbecue chicken breast, it’s time to cook! Add this recipe to your weekend meal prep and enjoy it all throughout the week.

And if you want to learn how to improve your meal prep game by learning more about food and flavor preservation, I highly recommend the FoodSaver VS3000 Multi-Use Vacuum Sealing & Preservation System.

Baked Barbeque Chicken Breast

Tender and juicy baked barbeque chicken breast are the perefct headstart ingredient to add to your weekend meal prep. I love keeping them on hand for easy salads, sandwiches, quesadillas and burrito bowls.

Course DIET, gluten free, low carb + keto, meat + chicken, recipes, whole 30

Cuisine American

Prep Time 5

Cook Time 20

Total Time 37

Servings

Calories 296kcal

Author Dani Spies

Ingredients

2 pounds boneless chicken breast
1/4 cup avocado oil
1/4 cup fresh lemon juice
1 teaspoon smoked paprika
1 teaspoon chili powder
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1/2 cup barbeque sauce (stire bought or homemade)

Instructions

Preheat oven to 400º F and line a rimmed baking sheet with parchement paper.
Place chicken between two pieces of plastic wrap or parchment paper and gently pound out the thicker side of the chicken until the breast is even in thickness.
Combine all ingredients, except for chicken in a large bowl and whisk well.
Place chicken in the FoodSaver Preserve & Marinate Containers and pour the marinade over the top. Use the handheld sealer to marinate the chicken in just 12 minutes.*
Place marinated chicken on a rimmed baking sheet lined with parchment paper and brush both sides with bbq sauce.
Bake for ten minutes, remove from oven, flip and brush with more barbeque sauce. Bake for another five, flip again and brush with more barbeque sauce and cook for another five minutes. Total cook time will be twenty minutes or until the internal temperature reaches 160º F (the chicken will reach 165 as it cools – which is the safe temperature for cooked chicken).
Once the chicken is cool, I vacuum seal it in the FoodSaver vacuum seal bags (you can also store the chicken in FoodSaver Preserve & Marinate Containers.
Store in the fridge for up to one week and in the freezer for months.

Video

Notes

*If you do not own the FoodSaver, be sure to marinate the chicken for at least 6 hours and up to 12 hours.

Nutrition

The post Oven Baked Barbecue Chicken Breast (Boneless) appeared first on Clean & Delicious.

Simple Kale Salad

Dani Spies — Fri, 15 Jan 2021 18:25:53 +0000

This simple kale salad is a combination of fresh, vibrant, greens massaged with extra virgin olive oil, garlic, salt and lemon juice. An easy, healthy side dish that pairs perfectly with chicken, fish and beef.

My Go-To Salad

I love to serve a green veggie with my meals, some of my favorite options include roasted broccoli, roasted asparagus and this super easy kale salad.

Leafy greens are the #1 food missing from the American Diet and they contain so many nutrient-dense vitamins, minerals and antioxidants that our bodies love! So finding easy ways (like this!) to work them onto your menu is key.

I always keep prepped greens on hand so I can make easy salads just like this one. In our house, this simple kale salad as an everyday option. Make it super easy for yourself by prepping the kale on the weekend and then store it in an airtight container in the fridge. When you’re ready to serve it – simply add olive oil, salt, garlic and lemon – massage and dig in!

Enjoy as-is, or kick it up a notch with favorite salad toppings.

Everyday Kale Salad Ingredients

This easy, vibrant kale salad is made with just 5 simple ingredients and packed with delicious flavors. Here’s what you’ll need to make it:

Kale – the star of this nourishing salad!
Extra virgin olive oil – use the very best evoo you can find. The rich, fruity flavor really makes this salad and helps to tenderize the kale leaves.
Salt & garlic – both add tons of flavor.
Lemon juice – gives the salad a light, bright taste that pairs well with pretty much anything you want to serve with or add to the salad.

How To Prepare Kale For Salads

It’s easy to get kale ready for salads, but here are a few important steps to follow. However, you can skip this process if you buy a bag of prepared kale to save on prep time.

Wash the kale. I like to rinse the leaves under cold water but you can also soak them in a bowl of cold water.
Next, I pull the leaves up and away from the stem. Each leaf of kale has a hard stem that runs down the middle so you’ll want to pull out the stems. This is the easiest way to remove the stems! Be sure to watch the video below if you are a visual person, like me.
Roll and slice. Stack a few leaves on top of one and other, roll into a tight cigar and slice into thin ribbons.
Dry the leaves. Once the leaves are washed and cut, I like to run them through the salad spinner to ensure they are nice and dry.

Now your kale is ready to be made into a salad. If you’d like, you can store the prepped kale in an airtight container in the fridge. It will last up to five days this way and makes for easy weekday salads,

how to massage kale for salads

Kale is naturally a bit tough when it’s raw, especially curly kale. Massaging kale sounds weird, but it helps to make the kale leaves more tender and more enjoyable to eat.

Once the kale is prepped, transfer it to a large bowl. You’ll need a little oil and salt to tenderize and soften the kale. For this simple recipe, you can go ahead and add in the garlic and lemon juice too. I typically massage my kale with extra virgin olive oil because it has the best flavor (in my opinion).

Once the kale is coated in oil, work the leaves with your fingers by pinching and squeezing the kale for a couple of minutes or until the leaves are soft and pliable.

kale salad variations

This easy kale salad makes a great base salad for adding any ingredients that you happen to have on hand. Here are some tasty options:

Fruit – Mix in diced pear, apple, dried cranberries, or pomegranate seeds.
Protein – Top with sliced grilled chicken or salmon to make this salad a main course.
Nuts – Pecans, almonds, walnuts or pine nuts add delicious flavor and a nice crunch.
Cheese – Goat cheese, feta cheese, blue cheese or shaved parmesan are tasty additions.

Is Kale Salad Healthy?

YES! Kale is low in calories, low in carbohydrates and high in fiber. Plus, this powerhouse of a green contains antioxidants, calcium and Vitamins B, C and K. Kale also contains iron, potassium, phosphorous, folate and iron.

General rule of thumb… if something is leafy and green, it’s pretty safe to assume it has health benefits, lol!

Make this simple kale salad your new best friend and you’ll never forget to eat your greens again! you’ll never look at kale the same way again!

More healthy salad recipes to try

If you make this delicious kale salad, be sure to leave a comment and star rating below letting me know how it turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

Simple Kale Salad

This easy kale salad is an easy way to work rich, leafy greens into your everyday diet! Enjoy it as-is or add some of your favorite salad toppings. Enjoy!

Course salad, sides

Cuisine American

Prep Time 10

Total Time 10

Servings servings

Calories 87kcal

Author Dani Spies

Ingredients

1 bunch kale, I prefer Lacinato kale
1 tablespoon extra virgin olive oil
1/8th teaspoon sea salt
1 clove crushed garlic
1 teaspoon lemon juice

Instructions

Rinse kale under cold water. Remove stems, roll leaves, and slice into thin ribbons.
Place kale ribbons into a salad spinner to remove any excess water. This is important if you want your dressing to adhere to the kale leaves.
Transfer the kale to a large bowl and drizzle with olive oil, then add salt, garlic and lemon juice.
Gently massage all the ingredients into the kale using your hands. If the kale is very tender, you can simply toss with tongs (no massage required!).
Enjoy as-is or add your favorite salad toppings.

Video

Notes

Save your kale stems! Chop them into little bits and saute with some olive oil, garlic, salt and pepper until tender. They are delicious tossed into scrambled eggs or with your favorite whole grains.

Nutrition

The post Simple Kale Salad appeared first on Clean & Delicious.

Quick Banana Peanut Butter Protein Pancakes

Dani Spies — Fri, 01 Jan 2021 14:58:00 +0000

These quick banana peanut butter protein pancakes are made with rolled oats, creamy peanut butter, ripe bananas, and egg whites (no protein powder needed!). Simply blend everything in your blender and cook delicious, hearty pancakes right on the stovetop in just 5 minutes. Top with a dollop of Greek yogurt (for an extra boost of protein!) and enjoy an easy, healthy breakfast recipe that your whole family will love.

Protein-packed pancakes without protein powder

Enjoying a high-protein breakfast has become a daily habit in my life! Whether I’m enjoying my eggwhite muffins, fluffy cottage cheese pancakes, or these quick banana peanut butter protein pancakes; I find incorporating protein in my first meal of the day, really helps me to feel satisfied and satiated all morning long.

I love that these banana protein pancakes are packed with 21 grams of protein per serving and are made right in the blender! I usually cook mine into one big pancake (this is my go-to pan!) as the written recipe is perfect for one serving but can easily be scaled up to serve more.

Keep reading and I’ll show you exactly how I make them!

Ingredients

These peanut butter protein pancakes are really just a bowl of oatmeal in pancake form. We’re using oatmeal, egg whites, peanut butter, and bananas. Everything that I would add into a bowl of oats, but made into a pancake. It’s funny how you can take the same exact ingredients, cook them up a little bit differently, and end up with a completely different meal. So fun – here’s what you’ll need:

Egg whites – help to bind the pancakes and are our main source of protein.
Rolled oats – create the base of these pancakes and are packed with high-quality carbohydrates and plenty of fiber. Use certified gluten-free oats as needed.
Baking powder – A bit of baking powder will help these pancakes get nice and fluffy.
Peanut butter – I recommend using an all-natural peanut butter – think just peanuts and perhaps some salt. If you are feeling adventurous, you can also make your peanut butter (or almond butter!) from scratch.
Cinnamon – adds a lovely warm and cozy flavor to these pancakes.
Banana – adds natural sweetness and delicious banana flavor to these pancakes. Be sure to use a nice ripe banana for the best results.

How to make banana peanut butter protein pancakes

As I mentioned, I like to make this protein pancake recipe into one big pancake, but you could certainly make smaller pancakes if you prefer. Here’s a quick rundown of how to make these protein pancakes:

Blend ingredients – Combine oats, baking powder, egg whites, peanut butter, 1/4 banana, and cinnamon in a blender and blend until you have a thick but pourable batter. You may have to blend, then scrape the sides, and blend again.
Cook pancakes – Spray an 8-inch, non-stick pan with cooking spray and heat over medium-low heat. Pour the pancake batter into the pan – it will fit perfectly!
Add mix-ins – Once the pancake sets up, sprinkle in the remaining chopped banana (or any other stir-in you prefer!).
Flip and enjoy! Once the pancake firms and sets, about two minutes, flip and cook for another minute or until cooked through. Enjoy with your favorite toppings!

PRO TIP: Make these pancakes in an 8-inch non-stick skillet to create the perfect single-serve protein pancake. This is my favorite way to cook them as it’s super easy and makes the most delicious pancake!

Combine all of the ingredients in a blender.

Blend until you have a thick but pourable batter.

Cook over medium heat for 2 minutes or until set through.

Flip the pancake and cook for another 2 minutes or until golden brown and cooked through.

Topping ideas

These peanut butter protein pancakes are absolutely delicious with nothing on them, but it can be super fun to add some toppings. My personal favorite toppings are Greek yogurt, extra bananas + walnuts but there are truly SO many tasty ways to top them. Here’s some inspiration to get you started!

Maple syrup or honey
Homemade Nutella
Jam (my chia strawberry jam is delish)!
Peanut butter or almond butter
Chocolate chips
Fresh fruit – strawberries, blueberries, raspberries, blackberries, banana slices
Shredded coconut
Nuts – walnuts, pecans, almonds
Cinnamon
Fried egg

Cooking Tips

Fresh baking powder. Be sure that your baking powder is fresh! It loses potency over time. When I open a new can, I always write the date on the lid with a sharpie. Discard the opened can after 6 months.
Egg white substitute. I love using egg whites in this recipe because they add lots of protein and keep the pancakes light and fluffy. If you prefer, you can use two whole eggs instead or two flax or chia eggs for a plant-based alternative.
Sweetener. This recipe is sweetened by the banana. If you want to add a bit of extra sweetener, try adding a couple of teaspoons of maple syrup or honey to the batter. For a sugar-free option, you can try stevia or monk fruit.

Storing leftover peanut butter banana protein pancakes

These protein pancakes are great for meal prep to have on hand for busy mornings. I like to make a few batches on Sunday and then we’re set for the week!

Storing leftovers. Place any leftover pancakes in an airtight container, layering a piece of parchment paper between each pancake, and store in the fridge for up to about 5 days. Any longer than 5 days and you can freeze them.
Freezing. Do the same as above and pop them in the freezer instead of the fridge. Frozen pancakes stay fresh for up to three months.
Reheating. You can reheat pancakes in a toaster, toaster oven, or microwave.

Looking for more healthy breakfast recipes?

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If you make these peanut butter protein pancakes, be sure to leave a comment and star rating below letting me know how they turned out. Your feedback is so helpful for me and our Clean & Delicious community (thank you!).

Quick Banana Peanut Butter Protein Pancakes

These peanut butter protein pancakes are made with oats, peanut butter, banana bits, and egg whites (no protein powder needed!). Simply blend everything in your blender and cook delicious, hearty pancakes right on the stovetop in just 5 minutes. This an easy, healthy breakfast recipe that your whole family will love.

Course BREAKFAST, DIET, pancakes

Cuisine American, gluten free, kids, vegetarian

Prep Time 2

Cook Time 3

Total Time 5

Servings serving

Calories 316kcal

Author Dani Spies

Ingredients

1/2 cup egg whites*
1/3 cup organic rolled oats
1/4 teaspoon baking powder
1 tablespoon natural peanut butter
1/2 tsp cinnamon
1/2 banana, quartered and chopped

Instructions

Combine oats, baking powder, egg whites, peanut butter, 1/4 banana, and cinnamon in a blender and mix until you have a batter.
Coat a non-stick pan with cooking spray and heat over a medium heat. Pour pancake patter into the pan (the batter may be a little runny around the edges, so using a rubber spatula, gently pull the runny edges towards the center of the pancake).
Sprinkle in remaining chopped banana (or any other stir-in you prefer!).
Once the pancakes firm and set up (this will take two minutes) flip and cook for another minute or until cooked through. Enjoy!
I love to serve these pancakes topped with a dollop of Greek yogurt and a few extra slices of banana.

Video

Notes

I love using egg whites in this recipe because it adds lots of protein and keeps the pancakes light and fluffy. If you prefer, you can swap two whole eggs in their place or use two flax or chia eggs for a plant based alternative.

This recipe is sweetened by the banana. If you want to add a bit of extra sweetener, try adding a couple teaspoons of maple syrup to the batter.

Nutrition

The post Quick Banana Peanut Butter Protein Pancakes appeared first on Clean & Delicious.

10 Healthy Freezer Staples

Dani Spies — Fri, 07 Feb 2020 15:50:07 +0000

As much as I love using fresh, whole foods to build my meals on a daily basis; sometimes I need to lean on my freezer as a backup. I will show you the 10 healthy freezer staples I keep on hand and how I use them to create simple, delicious, nutritious meals when I’m in a pinch and/or short on time.

Watch what I buy and how I use them

After sharing my 10 healthy fridge staples a few weeks back, I had a lot of requests for freezer and pantry (coming soon!) staples as well. So I am excited to share the freezer version of that video, highlighting the foods I keep on hand and how I use them.

Keeping simple staples on hand makes healthy eating so much easier for myself and my family. I stick to some of our favorite ingredients and then reach for them all week long to make super simple, delicious, nutritious meals. Watch to see some of my favorites.

Be sure to scroll down to see the list of my 10 go-to ingredients. It’s amazing how many meals and snacks can be made when you have these ingredients on hand.

[ytp_video source=”_Wv9HyiJhCw”]

10 Healthy Staples I have In My Freezer:

Frozen fruit: mango, pineapple, avocado, bananas, blueberries, strawberries + raspberries
Frozen rice: brown, jasmine + a rice medley that I usually buy at Trader Joe’s
Frozen tortillas and/or English muffins
Soup or chili: always cook once and eat (at least twice), often this looks like lentil soup, turkey chili, or minestrone soup
Sweet treat or grab-n-go breakfast: peanut butter oat bars, chocolate chip cookies, or breakfast sandwiches
Grass-fed meat, organic chicken, heritage breed pork: all from Butcher Box
Salmon + Scallops: again, from Butcher Box
Frozen veggie burgers: Dr. Praegar’s are my fave
Frozen veggie dumplings: from Trader Joe’s, my kids are obsessed
Truffle flatbread: from Trader Joe’s, not super clean – but SO good
Frozen peas + edamame: kids love frozen peas as a snack and edamame is great in lunch boxes

And one last thing I can’t believe I forgot to include in the video is frozen yogurt. I like to buy organic, lower-sugar tubes of yogurt (I’m a big fan of Siggi’s) and leave them in the freezer as a cold and creamy sweet treat for the kids. Like an ice pop, but less sugar.

10 Healthy Meals Using My Freezer Staples

I have a lot of go-to meals and snacks that I make using my freezer staples, so be sure to watch the video above for more ideas! But here is a list of some of the go-to meals and snacks we turn to, using our freezer staples.

Strawberry banana smoothie
Berry Hemp Smoothie
Rice + black beans (mix frozen rice with canned black beans + season with salt, pepper + garlic powder)
Veggie dumplings with edamame
Veggie Chili or Lentil Soup
Mushroom flatbread served with raw veggies
Sprouted toast English muffin with nut butter and berries (or bananas)
Shredded bbq chicken + slow cooker pulled pork
Easy baked salmon

That’s just a handful of the recipes I turn to when I need something easy and/or if I’m in a pinch. All of these options are delicious and they certainly beat the alternative of grabbing fast food or ordering a pizza.

How I Organize My Freezer

The photo above gives you a little peek and most certainly provides a more thorough walkthrough in the video, but here is the general idea.

The top drawer is my smoothie drawer. This is where I keep all of my frozen fruits (berries, mango, avocado, etc.) and my frozen rice. They don’t necessarily go together, but that’s how I can fit it all in my freezer.

So top drawer is rice and smoothies, lol.

The center drawer has a combination of grab and go options like flat bread, veggie burgers, leftover soups and oat bars (or any other sweet treat I may have whipped up). Energy balls are great for the freezer.

The bottom left is all of my frozen meats and the bottom right is frozen veggies + seafood.

That’s the general idea, but again, for more clarity be sure to watch the video.

10 Healthy Fridge Staples

Dani Spies — Fri, 03 Jan 2020 19:13:17 +0000

An important key to making healthy eating sustainable is to keep things simple! I always stock my fridge with a base of staple ingredients that my family and me really enjoy and then use these foods over and over again. I’ll show you how I use these 10 healthy fridge staples to create delicious and nutritious meals and snacks throughout the week.

Watch what I buy and how I use them

Be sure to scroll down to see the list of my 10 go-to ingredients. It’s amazing how many meals and snacks can be made when you have these ingredients on hand.

10 Healthy Staples I Have In My Fridge

Crudite (broccoli, carrots, celery, fennel, cauliflower and radishes)
Leafy Greens (kale and baby spinach)
Eggs (fresh and hard boiled)
Sprouted Breads + Tortillas
Nut Butters (almond, peanut, cashew, etc.)
Greek Yogurt
Hummus (store bought or homemade)
Berries (whatever looks good or is on sale)
Roasted Chicken (homemade or store bought)
Milk (almond, oat, and/or cows)

You will (almost) always find these foods in my fridge. I would say 80% of the meals we each week include at least one of these ingredients. There are just SO many ways to use them, especially if you are pairing them with pantry and freezer staples (which I will share soon!).

10 HEALTHY MEALS USING MY FRIDGE STAPLES

I have a lot of go-to meals and snacks that I make on a weekly basis. Be sure to watch the video above for lots of my ideas!! But here is a list of some of the meals and snacks I make most often using my healthy fridge staples.

Kale salad (lemon + olive oil + garlic + salt = so easy and delish!)
Chicken salad (i also love making chicken salad with avocado or with grapes and pecans)
Egg salad (can also be made with avocado)
Green smoothies (this one is my personal favorite)
Yogurt with berries (also great with nuts and/or almond butter)
Banana + peanut butter bites (add a chocolate chip on top and pop in microwave for 15 seconds – TO DIE FOR!)
Easy quesadillas (so many ways to make them! broccoli and chicken is a household favorite)
Sprouted toast with nut butter and berries (or bananas)
Oatmeal topped with bananas and peanut butter
Kicked up can of soup (simply add leafy greens to your favorite can of soup)

It really can be just that easy and I say, ‘LET IT!’. The easier you can make food choices the more sustainable healthy eating it becomes. However, be sure not to sacrifice flavor! It’s super important that you are finding and enjoying food combos that YOU enjoy. Let my ideas serve as inspiration and then find ways to make it work for you.

10 Fridge Staples + Meal Prep

I’m always tweaking my approach to meal prep. This year I have really been enjoying using my 10 healthy fridge staples as a base and then adding 2-3 meals to the menu for the week.

I don’t always make them all in the same day (as a matter of fact, I usually don’t) but having this base makes it easier to streamline other meal ideas.

A few of our favorite family meals include:

So I will choose a couple of these meals to add to the weekly menu (I’m always changing it up) and boom! simple, delicious, nutritious meal times becomes 100% doable.

Who Remembers #Six2Start?

Last year I introduced an approach to meal prep that I called #six2start. The idea was to choose 6 foods/ingredients to prep for the week to make healthy eating easier. I built the menu like this: 2 veggies, 2 proteins, 1 healthy carb + a smart start or sweet treat! While this approach is still super effective, I’ve moved away from it a bit simply because I find what I am doing now to be easier.

But for those of you who enjoyed the #six2start approach, be sure to go back and watch the series from last year. All the tips and recipes are still super valuable, so allow yourself to be inspired.

#SIX2START MENUS

The post 10 Healthy Fridge Staples appeared first on Clean & Delicious.

Baked Egg White Muffins with Cottage Cheese

Dani Spies — Fri, 06 Sep 2019 14:43:34 +0000

Easy Baked Egg White Muffins get an extra protein boost from adding creamy cottage cheese. These healthy, high-protein muffins are layered with veggies like spinach, bell pepper, and tomatoes and taste like mini-frittata. Add them to your meal prep and make them ahead for an easy grab-and-go breakfast that packs in 18 grams of protein per serving.

Egg white muffins are delicious, nutritious, and the perfect addition to your healthy breakfast meal prep.

I love taking time to meal prep on the weekends, and egg muffins and/or cottage cheese egg bakes almost always make it onto the menu. They’re easy to make and convenient, with endless flavor possibilities (

This recipe for egg muffins packs in protein, too! The egg whites are blended with cottage cheese to create a light, fluffy breakfast cup that can be stuffed with just about any filling you would add to an omelet or frittata.

I kept my egg cups vegetarian and stirred in some of my favorite veggies – spinach, peppers, and tomatoes, but any vegetables would be delicious! And if you wanted to add some even bigger flavors (and some more protein) try chopping up some ham, chicken sausage, bacon or Canadian bacon.

Ingredients in Egg White Muffins:

Not only are these egg cups delicious, but they’re also made with super simple ingredients and are easy to customize. Here’s what you’ll need to make them:

Veggies – Because I want this recipe to be filling and nutritious, I like to add plenty of fresh vegetables like spinach, bell peppers, and cherry tomatoes. Feel free to use any favorite veggies or what you have available in your kitchen. Just be sure to keep the ratio of add-ins about the same.
Egg whites – You will need 2 cups of egg whites for this recipe. I like to buy mine pre-separated in a carton. If you plan to separate the eggs yourself, you will need somewhere between 8 to 10 eggs per cup of egg whites, so about 18 eggs total for this recipe.
Cottage cheese – The addition of cottage cheese makes these egg muffins super fluffy and really boosts the protein.
Salt, pepper, garlic powder – For delicious flavor!

How to Make Egg Muffins

This recipe is so simple to whip up and only takes about 15 minutes of hands-on time. Here’s the simple process:

For full, printable instructions, reference the recipe card at the bottom of the post.

Prep. It is SUPER important to generously coat your muffin pan with nonstick cooking spray. Egg white muffins really love to stick to the pan, so you have to add a thick layer of the spray between the eggs and the pan. Preheat the oven to 300ºF.
Mix-ins. Chop and combine your mix-ins in a medium to large bowl, and then divide them among the muffin cavities.
Blend egg whites. Combine the egg whites, cottage cheese, salt, pepper and garlic powder in a blender until light and frothy. Pour this mixture over the veggies in the muffin cups.
Bake. Place the pan in the oven and bake for about 25 minutes and until the egg muffins have fluffed up and are cooked through.
Serve. Allow the egg cups to cool and then you can pop them out of the pan and enjoy immediately or refrigerate or freeze for later. If you want to be extra fancy, try topping them with some diced tomato and avocado (guacamole is also delish!). So easy and so good!

Should I Eat Whole Eggs or Egg Whites?

Let’s start by saying there is no right or wrong decision here. Eggs are not better than egg whites, and egg whites are not better than eggs. They offer different nutrients and macronutrients.

Egg whites are high in protein while being super low in fat, cholesterol, and calories. Mixing them with veggies is a great way to pack a protein-rich breakfast while sneaking in some super nutrient-dense vegetables. I personally love the egg white and cottage cheese muffins when I am coming back from a big workout. This allows me to bump up my protein but keep dietary fat on the lower side.

Whole eggs, on the other hand, offer protein and healthy fats while packing in plenty of other nutrients. Vitamin A, D, E, K, a range of B vitamins, and folate, are just a handful of the goodness found in a whole egg. Many believe that whole eggs are one of the most nutritious foods on the planet.

If you can get your hands on pastured eggs, they are even better (and more delicious!).

If you want to use whole eggs for this recipe, you would substitute six whole eggs for one cup of egg whites. Or you can try my recipe for grab-n-go egg bites with cottage cheese. A 50/50 split of eggs and egg whites is also a delicious option.

Customize These Egg Muffins

Feel free to mix and match veggies and add other ingredients in these healthy egg cups. Here are some options we suggest:

Add meat – Try mixing in cooked bacon, Canadian bacon, ham, breakfast sausage, chicken or chorizo.
Make it cheesy – Feel free to add some shredded Monterey Jack, Swiss, mozzarella, parmesan, cheddar, pepper jack, crumbled goat cheese or feta.
Different veggies – Swap out the veggies in the recipe for whatever vegetables you love or have in the fridge. Mushrooms, onions, kale, broccoli, artichokes, sun-dried tomatoes and/or sweet potato are all great choices.

How to Store & Reheat Egg White Muffins

To store:

In the fridge. These egg muffins keep in the fridge for up to 5 days. Simply allow them to cool completely to room temperature, then transfer to an airtight container and place them in the refrigerator.
In the freezer. If you want to freeze your egg cups, simply place them in a freezer-safe bag or container after they’ve cooled completely. They should stay good frozen for up to 3 months.

To reheat:

These are easy to reheat in the microwave! They are also delicious cold and at room temperature, so you have options.

From the fridge. To reheat from the refrigerator, place the egg cups on a microwave-safe plate and microwave for 20-30 seconds.
From frozen. If they are frozen, I recommend reheating them for 45-60 seconds.

More Healthy Breakfast Meal Prep Ideas

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, Pinterest, Instagram and FaceBook for more healthy food inspiration!

Baked Egg White Muffins with Cottage Cheese

Delicious low carb Egg White Muffins are packed with protein and get a boost of veggies from spinach, bell pepper and tomatoes. You’ll love that these healthy, make-ahead egg muffins are an easy, tasty grab-and-go option for busy mornings.

Course BREAKFAST, eggs, KITCHEN BASICS, meal prep

Cuisine American, gluten free, low carb + keto, Mediterranean, nut free, vegetarian

Prep Time 15

Cook Time 25

Total Time 40

Servings muffins

Calories 34kcal

Author Dani Spies

Ingredients

1 cup baby spinach chopped
1/2 cup diced bell peppers
1/2 cup baby tomatoes diced
2 cups egg whites
1/2 cup cottage cheese
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder

US Customary – Metric

Instructions

Pre-heat oven to 300ºF. Coat a 12-cup muffin tray with cooking spray. Combine all prepared veggies in a medium mixing bowl and then evenly divide the veggie mixture among the 12 muffin cups.
Combine egg whites, cottage cheese, salt, pepper and garlic powder in a blender and blend until light and frothy.
Pour the egg mixture over the veggies, again, doing your best to divide the eggs as evenly as possible among all 12 muffin cups.
Place tray in the oven and bake for 25 minutes or until the eggs have fluffed up and are cooked through.
Cool before removing from the pan. They should pop out easily if you greased your pan really well. Serve immediately or pop into the fridge or freezer. To re-heat, microwave the muffins for 45-60 seconds or until thawed. Enjoy!

Video

Notes

*You can replace the egg whites with 12 whole eggs, if you prefer. Or try 6 whole eggs and one cup of egg whites.

**Try topping your muffins with some tomato and avocado. If you like spicy, try a bit of Sriracha mixed with Greek yogurt.

Nutrition

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