If you want your healthy eating habits to stick, you’ve got to find fun and flavorful ways to work seasonal ingredients into your everyday staples. Trust me, this simple shift can be a total game-changer for staying consistent in the kitchen.

Take these sweet and delicious stovetop cinnamon apples, for example. Every fall, I can’t get enough apples—they’re crisp, cozy, and so versatile. But instead of just snacking on them raw, I love to sautee them, transforming them into something warm and comforting. These cinnamon apples are quick to make, naturally sweet, and fill the whole house with that cozy autumn aroma.

The best part? They’re endlessly versatile! You can:

• Stir them into a bowl of protein-packed egg white oats
• Spoon them over a Greek yogurt and granola bowl
• Pile them high on cottage cheese pancakes or protein-rich French toast
• Serve them with some baked chicken thighs for a sweet and savory meal
• Or simply enjoy them warm right out of the pan as a lighter dessert option

If you’re anything like me, you’re always looking for simple ways to turn everyday ingredients into something special—and these stovetop cinnamon apples do exactly that. I make them all year long, but they’re especially perfect in the fall when I’m craving something sweet and satisfying without diving into a heavy dessert.

One skillet, a handful of ingredients, and less than 15 minutes—that’s all it takes to whip up this cozy recipe.

Ingredients for Stovetop Cinnamon Apples

Don’t look away! The ingredient list is short – but oh so delicious!

Most of the ingredients in this recipe speak for themselves, but let’s take a minute to talk about the star of the show—the apples! The variety you choose really does make a difference. For the best results, stick with apples that are firm, crisp, and have a naturally sweet-tart flavor.

Here are a few of my favorites (feel free to mix and match!):

• Honeycrisp – juicy, crisp, and perfectly balanced between sweet and tart
• Fuji – firm and super sweet, holds up beautifully when cooked
• Pink Lady – tangy, crisp, and bright in flavor
• Granny Smith – tart, firm, and classic for cooking

These apples not only hold their shape on the stovetop, but their natural flavor pairs perfectly with warm cinnamon and a touch of sweetness. Avoid softer varieties like Red Delicious or McIntosh, which tend to get mushy when cooked.

How to Make Chopped Stovetop Cinnamon Apples

Alright, let’s do this! These stovetop, sauteed cinnamon apples come together so fast and taste so good, you’ll wonder how you ever lived without them.

Watch My Chopped Cinnamon Apples Video HERE!

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

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Quick Chopped Stovetop Cinnamon Apples

Perfect for topping oatmeal, yogurt, cottage cheese, and more! These quick chopped stovetop cinnamon apples are ready in just 15 minutes and are the perfect way to add seasonal fall flavors to your healthy, everyday staple meals.

Course snack

Cuisine American

Diet Gluten Free, Vegan

Prep Time 8 minutes minutes

Cook Time 12 minutes minutes

Total Time 20 minutes minutes

Servings 8 servings (makes 2 cups total)

Calories 91kcal

Author Dani Spies

Ingredients

• 4 cups (500 grams) chopped apples
• 3 tablespoons water
• 1.5 tablespoons butter
• 1.5 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/8 teaspoon sea salt

Instructions

• Chop apples into 1/2 inch cubes. You can cut them bigger if you'd like, but I like a smaller chop. What's most important is that they are fairly equal in size.
  
• Add the apples and 3 tablespoons of water into a 12-inch skillet. Cover and cook over medium-high heat for 4-5 minutes.
  
• Remove the lid and cook for another 3 minutes or until most of the water has evaporated and the apples have softened.
  
• Add the butter to the pan and toss with the apples until they are lightly coated. Cook for an additional 2 minutes.
  
• Add maple syrup, vanilla, cinnamon and salt. Stir until well combined. Cook for another 2-5 minutes, stirring often, until your apples are soft and tender.
  
• Serve and enjoy! I love these apples served over Greek yogurt with an extra sprinkle of cinnamon and a small handful of granola.
  

Video

Nutrition

Serving: 0.25cup | Calories: 91kcal | Carbohydrates: 19g | Protein: 0.3g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 6mg | Sodium: 55mg | Potassium: 137mg | Fiber: 3g | Sugar: 15g | Vitamin A: 130IU | Vitamin C: 5mg | Calcium: 15mg | Iron: 0.2mg

© Clean & Delicious

The post Quick Chopped Stovetop Cinnamon Apples appeared first on Clean & Delicious.

At almost 50, I’ve learned one of the simplest, most effective habits for feeling good in my body: pairing protein and fiber at most meals. It helps curb cravings, supports lean muscle, and keeps me feeling full and satisfied.

That’s exactly why this Tuna Chickpea Salad has earned a permanent spot in my weekly lunch rotation. Using Greek yogurt instead of mayo makes it lighter (and higher in protein!), while chickpeas add a hearty texture and a nice boost of fiber (side note: my Tuna and Hardboiled Egg Salad is another favroite for the same reasons, so save that one for another day!).

You can pile this on toast, tuck it into lettuce cups, roll it in a tortilla, or just enjoy it straight from the bowl. It’s versatile, protein-packed, and perfect for meal prep—make a batch at the start of the week and you’ve got grab-and-go lunches ready in minutes.

Coach’s Note: As a health, eating psychology, and weight loss coach, I remind women all the time: sustainable weight loss isn’t about restriction—it’s about creating meals (and a mindset!) that actually satisfy you. This salad checks all the boxes: balanced protein and fiber, steady energy, and long-lasting fullness. When you feel nourished, it’s so much easier to stop overeating and trust yourself around food.

Ingredients You’ll Need

To keep things simple, here’s a quick look at the basic ingredients you’ll need. It’s amazing how just a few everyday items can come together to make such a fresh, flavorful, and nourishing meal.

• Chickpeas: A fiber-rich base that adds heartiness and a mild, nutty flavor. Rinse and drain well to remove excess sodium and improve texture.
• Tuna: Opt for tuna packed in water for a lighter option, or in olive oil for extra richness. Draining it well helps keep the salad from becoming too wet.
• Greek yogurt: Adds creaminess and a protein boost without the heaviness of mayo.
• Mayonnaise: Just a small amount enhances the flavor and gives that classic tuna salad taste.
• Red onion: Brings a sharp bite and crunch. Dice it finely so it blends well, and soak in cold water for 5–10 minutes if you want to mellow the flavor.
• Celery: Classic for crunch and a subtle earthy flavor. Be sure to dice it finely for even bites.
• Capers: Add a tangy, briny punch that elevates the flavor.
• Lemon zest: Brightens everything up with citrusy freshness.
• Parsley: Adds a fresh, herby finish.
• Sea salt and black pepper: Season to taste. A pinch of flaky sea salt and a generous grind of black pepper brings it all together. Taste before adding too much, since capers and tuna already have salt.

How to Make Tuna Chickpea Salad

Grab a bowl and a fork, we’re making lunch happen! This chickpea tuna salad recipe is speedy, filling, and ready before you can even think about takeout.

Watch My Creamy Tuna Chickpea Salad Video Here!

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Creamy Tuna Chickpea Salad (Protein-Packed)

This creamy tuna and chickpea salad is light, delicious, and packed with over 25 grams of protein per serving—thanks to the canned tuna, Greek yogurt, and chickpeas. It’s the perfect throw-together lunch or easy meal prep idea that keeps you full and satisfied for hours!

Course Main, salad

Cuisine American

Diet Gluten Free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 295kcal

Author Dani Spies

Ingredients

• 1-15 ounce can chickpeas, drained and rinsed
• 2-5 ounce cans tuna, drained and rinsed
• 1/2 cup lowfat Greek yogurt
• 1 tablespoon mayoniasse
• 1/2 cup red onion, diced
• 1/2 cup celery, diced
• 1 tablespoon capers, roughly chopped
• 1-2 teaspoons lemon zest
• 2 tablespoons parsley, chopped
• sea salt and black pepper to taste

Instructions

• Add chickpeas to a large bowl and use a potato masher or the back of a fork to mash the chickpeas until some are broken down. I like to mash some while leaving others whole, this creates a great texture for the salad.
  
• To the same bowl, add in the tuna, Greek yogurt, mayonnaise, red onion, celery, capers, parsley, lemon zest, salt, and pepper.
  
• Mix until well combined, adjust seasonings, serve and enjoy!
  

Video

Notes

Store any leftovers in an airtight container in the fridge for up to 4 days.

Nutrition

Serving: 0.25recipe | Calories: 295kcal | Carbohydrates: 33g | Protein: 26g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 29mg | Sodium: 264mg | Potassium: 510mg | Fiber: 9g | Sugar: 7g | Vitamin A: 316IU | Vitamin C: 7mg | Calcium: 112mg | Iron: 4mg

© Clean & Delicious

The post Creamy Tuna Chickpea Salad (Protein-Packed!) appeared first on Clean & Delicious.

PROTEIN POWER TIP! I used to think that egg white muffins and cottage cheese scrambles were the only way to enjoy a high-protein breakfast! But I now know you can easily turn your breakfast favorites into nutritious high-protein meals with creativity! Protein french toast, protein banana bread, and cottage cheese pancakes are some of my good morning staples – and now I have these Greek yogurt pancakes to add to my rotation.

Ingredients you’ll need

You’ll be happy to know that these Greek yogurt pancakes only require a handful of everyday ingredients. Here’s all you’ll need:

• Oat Flour has a slightly sweet and nutty flavor and is a fantastic way to add fiber to your pancakes. You can make it from scratch (all you need are rolled oats) or buy it at the grocery store! I love the hearty texture it adds to this recipe.
  
• Whole Wheat Flour balances the oat flour by making the pancakes light yet filling. It adds a subtle nuttiness, and the extra fiber keeps you full longer—perfect for starting your day strong.
  
• Coconut Sugar is one of my go-to’s for natural sweetness. It has a lovely caramel-like flavor without spiking your blood sugar as much as refined sugar might.
  
• Greek Yogurt is the star of the show! Greek yogurt makes the pancakes rich and hearty! It also adds a good dose of protein to the recipe.
  
• Eggs (or Egg Whites) are essential for structure and fluffiness! They also help to add even more protein to the mix. Egg whites also work if you want to lighten things up or add more protein! Just remember, you need two egg whites for every egg!
  
• Almond Milk thins out the batter and gives it the perfect consistency. You can use any milk you prefer here (oat, cow, cashew, etc..). They would all work!
  
• Baking Powder + Salt, these pantry staples are the magic duo for fluffy pancakes! Baking powder helps them rise, and the salt balances the flavors.
  
• An Extra Touch of Sweetness: if you want to enhance the flavor even more, add a drizzle of honey or maple syrup to the batter. It’s optional but perfect for anyone who likes a sweeter pancake flavor.

How to make Greek yogurt pancakes

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Helpful tips

• Don’t flatten the pancakes: Do not use your spatula to press down on the tops of the pancakes as they are cooking. This will release the air pockets, and your pancakes will be less light and fluffy.
• Only flip once: When the edges begin to look set, and the bubbles in the batter start to burst, flip. Then, you can lift an edge and peek gently: look for a golden brown color! Flipping back and forth can result in flat pancakes.
• Keep warm: Place the cooked pancakes on a baking sheet in a 200-degree F oven to keep them warm while you wait for the rest of the batch to cook.
• Toppings: These are so good served with plenty of fresh fruit! I love to top mine with an assortment of berries, mango, and sliced banana. And don’t forget the maple syrup!

Topping Ideas

This is where you get to have some fun! I’ve listed some of my favorite pancake toppings for inspiration, but you can top them with whatever you love! The sky is the limit.

• Fresh Fruit: Strawberries, blueberries, or sliced bananas add natural sweetness and a pop of color.
  
• Maple Syrup: A classic choice that pairs perfectly with these pancakes.
  
• Nut Butter: A spoonful of almond or peanut butter adds healthy fats and even more protein.
  
• Yogurt Drizzle: Top with a dollop of Greek yogurt for extra creaminess.
  

Storage recommendations

Store any leftover yogurt pancakes in an airtight container or resealable bag in the refrigerator for up to 5 days or in the freezer for up to 3 months.

More healthy breakfast recipes

• Egg and Cottage Cheese Flatbread
• 5-Minute Cottage Cheese Bowl with Tropical Fruit
• Protein Pancakes with Pancake Mix
• Yogurt with Granola, Apples and Peanut Butter

WATCH MY ‘HOW TO MAKE GREEK YOGURT PANCAKES’ 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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Good Mornin’ Greek Yogurt Pancakes with Oat Flour

Start your day with a good mornin' when you make these high-protein Greek Yogurt Pancakes with Oat Flour (no protein powder needed!). Adding yogurt to your pancakes creates thick, fluffy, protein-packed pancakes (17 grams per serving!) that are healthy, delicious, and perfect for meal prep.

Course BREAKFAST

Cuisine American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Total Time 18 minutes minutes

Servings 3 servings

Calories 284kcal

Author Dani Spies

Ingredients

• 1/2 cup oat flour
• 1/2 cup whole wheat flour
• 2 tablespoons coconut sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/2 teaspoon cinnamon
• 1 cup low fat Greek yogurt
• 1 teaspoon vanilla extract
• 2 eggs (or 1/2 cup egg whites)
• 2-3 tablespoons almond milk

Instructions

• In a medium bowl, whisk together the oat flour, whole wheat flour, coconut sugar, baking powder, baking soda, salt, and cinnamon.
  
• Mix the Greek yogurt, vanilla extract, egg whites, and milk in a separate large bowl.
  
• Stir the dry ingredients into the wet ingredients until they are combined. Do not overmix or the pancakes will become dense.
  
• Heat a large nonstick pan or griddle over medium heat. Spray with nonstick cooking spray.
• Scoop 1/4 cup of batter and pour into the pan, forming small-medium-sized pancakes. Allow to cook until you see tiny bubbles forming on the top of the pancake; about two minutes.
• Gently flip and cook for another one to two minutes or until the pancakes are cooked through and golden brown.
  
• Serve with your favorite pancake toppings, and enjoy!
  

Video

Notes

Note: This recipe makes about 12 small pancakes which is 3 servings (4 pancakes per serving).

Store any leftover yogurt pancakes in an airtight container or resealable bag in the refrigerator for up to 5 days, or in the freezer for up to 3 months.

Nutrition

Serving: 4pancakes | Calories: 284kcal | Carbohydrates: 40g | Protein: 17g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 113mg | Sodium: 485mg | Potassium: 460mg | Fiber: 4g | Sugar: 9g | Vitamin A: 205IU | Vitamin C: 0.01mg | Calcium: 253mg | Iron: 2mg

© Clean & Delicious

The post Good Mornin’ Greek Yogurt Pancakes with Oat Flour appeared first on Clean & Delicious.

Since hiring a fitness coach last year, I have been on a mission to create high-protein versions of some of my favorite baked goods, and a high-protein banana bread was at the top of the list!

Adding protein-packed ingredients like Greek yogurt, eggs, egg whites, cottage cheese, and protein powder makes it easy to increase the protein content in recipes like pancakes, French toast, energy bites, oatmeal, and muffins. Because let’s be honest, a girl doesn’t always want to eat egg white muffins and tuna egg salad, lol!

Unlike traditional banana bread, which offers 3 grams of protein per serving, this healthy banana bread, packed with 14 grams per slice, keeps your blood sugar balanced and your appetite in check. Protein can also help support muscle maintenance, keep your hormones happy, and leave you feeling super satisfied after eating.

Let’s talk about the ingredients you’ll need

My protein banana bread recipe is filled with simple, wholesome ingredients. It bakes up light and moist and is, oh! so good. I love to enjoy it for a healthy snack or an addition to brunch or breakfast! Here’s everything you’ll need to make it:

• Oat flour is naturally gluten-free and packs more protein than traditional wheat flour. It’s super easy to make homemade oat flour (just blend up some rolled oats), or you can buy it at the store.
• Almond flour is naturally sweet, gluten-free, and offers 24 grams of protein per cup. It’s easy to make homemade almond flour, or you can save time by buying it at the store. This is my go-to almond flour for baking.
• Protein powder: I recommend whey protein(fast digesting) or casein protein (slow digesting) when baking to create the best texture, but plant-based protein can be used if preferred.
• Coconut sugar: A natural sweetener used in place of refined sugar.
• Baking staples: You’ll need baking soda and baking powder to ensure this bakes properly and has plenty of lift.
• Ground cinnamon adds a warm, cozy flavor to this recipe. Its ability to help regulate blood sugar is an added bonus!
• Bananas! The browner your bananas, the sweeter they will be! So choose super ripe bananas, mash them, and then measure 1 cup.
• Vanilla extract: As far as I’m concerned, all baked goods need some vanilla.
• Low-fat Greek yogurt adds moisture and another boost of protein. You can swap in vanilla or full-fat yogurt, which would be delightful.
• Whole eggs are super nutrient-dense and help to keep this banana bread nice and moist.
• Egg whites contain all of the protein inside an egg, so I’m adding them here to help keep the protein count high and the banana bread nice and light.
• Chocolate chips are sprinkled over the top! If needed, you can use dairy-free chocolate chips. Feel free to swap the chocolate chips for other banana bread mix-ins, like pecans, walnuts, or raisins.

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How to make banana bread with protein powder

Start the recipe by preheating the oven to 350°F (180°C) and lining a loaf pan with parchment paper or spraying it with cooking spray. (Be sure to watch the video below to learn the easiest way to line your loaf pan!)

Then, in a large mixing bowl, combine the dry ingredients: oat flour, almond flour, protein powder, coconut sugar, baking soda, baking powder, and cinnamon.

Next, whisk together the wet ingredients in a separate mixing bowl: Greek yogurt, mashed bananas, vanilla extract, egg, and egg whites.

Pour the dry ingredients into the wet ingredients and stir until just combined. Fold in chocolate chips.

Transfer the batter to the prepared loaf pan. Sprinkle with additional chocolate chips.

Bake for 35-45 minutes or until a toothpick inserted into the center comes out clean. Check at 25 minutes and cover with tin foil to prevent the top from browning too much.

Helpful tips

• You can use frozen bananas! Just be sure to thaw them completely and drain the excess liquid so the loaf doesn’t become too wet.
• After 25 minutes, check the bread. If it seems to be browning too much on top, cover it with tin foil and continue baking. I always do this step!
• To ensure that the banana bread is fully baked, insert a toothpick or a knife into the center of the loaf. The bread is ready if it comes out clean or with a few moist crumbs. If there’s still wet batter on the tester, bake for a few more minutes and check again.
• Let the bread cool for about 20 minutes before slicing so it isn’t too crumbly. It’s great served warm, at room temperature or even chilled. I love to drizzle it with almond butter or peanut butter!

PROTEIN BANANA BREAD RECIPE VIDEO

More healthy, high-protein breakfast recipes

• Green Breakfast Smoothie
• Healthy Vegetable Frittata
• French Toast
• Spinach Frittata
• Cottage Cheese Pancakes

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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Oh! So Good Banana Bread (with Protein Powder)

This homemade banana bread with protein powder is oh, so good and easy to make. Made with oat and almond flour, Greek yogurt, and protein powder, this protein-rich, blood-sugar-balancing banana bread packs 14 grams of protein per slice!

Course breads + muffins, BREAKFAST, snack

Cuisine American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 8 slices

Calories 425kcal

Author Dani Spies

Ingredients

• 1 cup (120 grams) oat flour
• 3/4 cup (72 grams) almond flour
• 1/2 cup (35 grams) protein powder
• 1/3 cup (55 grams) coconut sugar
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1 cup (265grams) mashed ripe bananas (2-3 bananas, dependng on their size)
• 1 teaspoon vanilla extract
• 1/2 cup (120 grams) low-fat Greek yogurt
• 1 egg
• 1/4 cup (60 grams) egg whites (or two egg whites)
• 1/3 cup chocolate chips, plus extra to sprinkle over the top!

Instructions

• Preheat oven to 350°F (180°C) and line a loaf pan with parchment or spray with cooking spray. See the video to learn the easiest way to line a loaf pan.
• In a large mixing bowl, combine the dry ingredients: oat flour, almond flour, protein powder, coconut sugar, baking soda, baking powder and cinnamon.
  
• Whisk together the wet ingredients in a separate mixing bowl; Greek yogurt, mashed bananas, vanilla extract, egg, and egg whites.
  
• Pour the dry ingredients into the wet ingredients and stir until just combined. Fold in chocolate chips.
  
• Pour the batter into prepared loaf pan. Sprinkle with additional chocolate chips.
  
• Bake for 35-45 minutes, or until a toothpick inserted into the center comes out mostly clean. Check at 25 minutes and cover with tin foil to help the top from browning too much.
  

Video

Notes

Leftovers can be stored in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 5 days. 

To freeze, let the bread cool completely. Slice, store the individual slices in a freezer-safe container or zip-top bag and freeze for 2-3 months.

While whey and casein protein powders create the best baking texture, you can swap a plant-based option if preferred.

Nutrition

Serving: 1slice | Calories: 425kcal | Carbohydrates: 47g | Protein: 25g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 47mg | Sodium: 216mg | Potassium: 331mg | Fiber: 5g | Sugar: 17g | Vitamin A: 114IU | Vitamin C: 3mg | Calcium: 165mg | Iron: 3mg

© Clean & Delicious

The post Oh! So Good Banana Bread (with Protein Powder) appeared first on Clean & Delicious.

Once I learned how to make a creamy turkey bolognese with cottage cheese, I just knew I had to try cottage cheese alfredo pasta sauce next! Thanks to the blender, this sauce is super quick and convenient (it takes just minutes!). One serving of this creamy pasta provides over 25 grams of protein and 8 grams of fiber—a combination that can help you feel satiated for hours.

Cottage cheese has slowly become my favorite protein-packed superfood! I just love adding it to all types of recipes, including protein-packed turkey lasagna, high-protein flatbread, pancakes, scrambled eggs, egg bakes, breakfast toast, and cottage cheese fruit bowls! It’s a great protein-rich staple ingredient for those on a health and wellness journey like myself, as it can help maintain muscle mass and support a healthy metabolism.

Healthy Cooking Tip: You can change up the pasta to create a meal everyone loves. My kids love this with traditional white pasta (see below!), while my hubby and I prefer whole grain or chickpea pasta for the extra nutrients. The key to sustainable, healthy eating is to stay flexible and find what works for you!

Ingredients You’ll Need

This cottage cheese Alfredo recipe uses just five key ingredients! And thanks to my handy-dandy blender this recipe could not be any easier or any faster to make. Here are some notes on the ingredients needed:

• Cottage cheese: Keeps this recipe light and protein-packed by adding a nice, rich, creamy texture without the need for heavy cream or butter. Look for the brand Good Culture! I think it’s the most delicious brand of cottage cheese on the market.
• Parmesan cheese: Nutty, salty, and delicious – just one ounce of Parmesan contributes 11 grams of protein (who knew?!).
• Seasonings: My go-to flavor trio is always garlic powder, sea salt, and black pepper. You don’t always need to get fancy to create lots of flavor.
• Milk or broth: When I first created this recipe, I used chicken broth to thin out the sauce (it’s delicious, and it works!). But I have come to prefer using milk, as it adds a richer, creamier texture. Ultimately, they both work, so use what you have or prefer.
• Whole grain linguine: You can use any pasta you love. I prefer whole grain or chickpea pasta for the extra protein and fiber, but you do you!
• Fresh basil: Optional – but it adds beautiful color and fresh flavor. You can swap in some dried basil as well.
• Garnish: Finish with a sprinkle of grated Parmesan cheese and red chili flakes (if you like things with a bit of spice).

Ingredient Tip: I usually opt for the 2% low-fat cottage cheese option (Good Culture is my favorite brand!) as it’s rich and creamy but not too heavy. If preferred, you can swap in non-fat or full-fat options. Remember, the higher the fat content, the creamier the alfredo sauce.

How to Make Cottage Cheese Alfredo

OK! Get ready, and don’t turn away—this creamy cottage cheese alfredo comes together quickly. Here’s all you do:

Add cottage cheese, parmesan cheese, milk, garlic, salt, and pepper to a high-speed blender or food processor and process until smooth to create a creamy sauce. Set aside.

In the meantime, boil a large pot of salted water. Add the pasta and cook until al dente, according to package directions. Note: Whole grain and chickpea pasta cooks faster than the package instructions, so keep an eye on them.

Drain the pasta and return the pasta to the hot pot over super-low heat on the stovetop. Keep the heat as low as it will go as you pour the creamy alfredo sauce over the pasta noodles.

Toss the sauce with the pasta and continue to cook over low heat, stirring as you go, until warmed through.

Transfer to a serving bowl and top with fresh basil, Parmesan cheese, and red chili flakes. This is, of course, optional but highly recommended.

Extra Tips & Storage Recommendations

• Bump it up: Turn this into a bigger meal by adding some roasted chicken or shrimp to your pasta. I also love adding some green veggies as well. Garlic broccoli and roasted asparagus are both delicious options.
• Storing leftover sauce: Store any leftover Alfredo sauce in an airtight container or jar in the refrigerator. It will stay good for up to 4 days. Give it a quick stir before serving.
• Reheating: Use low heat to rewarm this on the stovetop and stir often for best results.

COTTAGE CHEESE ALFREDO 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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Bangin’ Blender Alfredo with Cottage Cheese

Let's get dinner on the table fast! This protein-packed, creamy alfredo pasta sauce made with cottage cheese is a quick, no-cook recipe made right in the blender. It's a huge time saver and a healthy, delicious, weeknight-friendly meal that delivers over 25 grams of protein per serving.

Course sauce + seasoning + condiments

Cuisine American, Italian

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 6 servings (3 cups total)

Calories 413kcal

Author Dani Spies

Ingredients

• 2 cups low-fat cottage cheese, (I love Good Culture)
• 1 cup grated parmesan cheese
• 1 cup 2% milk
• 1 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 pound whole grain linguine (or any pasta you prefer)
• 1/3 cup fresh basil chopped
• grated Parmesan cheese and red chili flakes optional for serving

Instructions

• Add cottage cheese, parmesan cheese, milk, garlic, salt and pepper to a high speed blender or food processor and process until smooth to create a creamy sauce.
  
• Bring a large pot of salted water to a boil. Add the pasta and cook until al dente, according to package directions.*
  
• Drain the pasta and return the pasta to the hot pot over super-low heat on the stovetop. Keep the heat as low as it will go as you pour the creamy alfredo sauce over the pasta noodles.
  
• Toss the sauce with the pasta and continue to cook over low heat, stirring as you go, until warmed through.
  
• Transfer to a serving bowl and top with fresh basil, Parmesan cheese and red chili flakes, if desired. Enjoy!
  

Video

Notes

• • Cooking the pasta: Whole grain, chickpea, and lentil pasta options tend to cook faster than the package suggests. Watch them closely and drain once they are al dente (this can take as little as 4 minutes, depending on brand).
•  
  • Storing leftover sauce: Store any leftover Alfredo sauce in an airtight container or jar in the refrigerator. It will stay good for about 5 days. Give it a quick stir before serving.

• • Reheating: Use low heat to rewarm this on the stovetop and stir often for best results.

Nutrition

Serving: 1serving | Calories: 413kcal | Carbohydrates: 63g | Protein: 27g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 22mg | Sodium: 813mg | Potassium: 327mg | Fiber: 8g | Sugar: 4g | Vitamin A: 312IU | Vitamin C: 0.2mg | Calcium: 277mg | Iron: 3mg

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If you love chicken salad as much as I do, you must make this Creamy Cranberry-Walnut Chicken Salad. It’s a fun and flavorful play on a classic chicken salad that offers a delicious balance of sweet and savory flavors.

Simple, nutritious, high-protein lunch ideas are a must when you want to create healthy eating habits. I love that this chicken salad packs 25 grams of protein per serving (thanks to the chicken and Greek yogurt!) and takes just 10 minutes to make. It’s such a total win-win!

ARE YOU OBSESSED WITH CHICKEN SALAD? SAME! That’s why I have so many Clean & Delicious chicken salad recipes for you! Here are a few of my absolute favorites: Avocado Chicken Salad, Sonoma Chicken Salad, Waldorf Chicken Salad, and Chicken Tabouli Salad. I also make a delightful tuna salad, lol – in case you are wondering.

Ingredients needed

Simple and fresh, this chicken salad recipe is made with wholesome ingredients, many of which you may have on hand. Cook your shredded chicken beforehand, or purchase a rotisserie chicken for convenience. Here is everything you’ll need:

• Greek yogurt: To dress the salad, use plain Greek yogurt. This will keep the salad lower in fat and calories while adding an extra protein boost. I like 2% Greek yogurt – but no-fat and full-fat would also work.
• Mayonnaise: I love real mayo, and just two tablespoons combined with the Greek yogurt creates a great balance of flavor and nutritional balance.
• Lemon juice: Use freshly squeezed lemon juice to lift the flavors.
• Honey: Adds just a hint of sweetness and rounds out the flavors.
• Sea salt and black pepper: Always!
• Chicken breast: You’ll need 2 cups (340 grams) of either chopped or shredded chicken breast (skin and bones removed!). Canned chicken can work if needed!
• Dried cranberries: Adds a bit of chewy sweetness – creating a sweet and savory salad.
• Red onion: I love it for its color, texture, and balance. White onion or scallions would also work, so use what you have.
• Celery: Crunchy and refreshing.
• Walnuts: Many people opt for pecans, but I love the combination of walnuts and cranberries – they are a match made in heaven.
• For serving: Serve with your choice of lettuce leaves, sandwich bread, or crackers. Butter lettuce is my personal favorite.

How to make this recipe

Mix this cranberry chicken salad up in less than 10 minutes! There’s minimal chopping needed, so it is a really quick and easy recipe – promise.

Helpful tips

• Chicken: I like using my slow cooker shredded chicken breast for the chicken, but you can also use baked chicken breasts or shredded rotisserie chicken to save time.
• Mayo/Greek yogurt: Use as much or as little of the mayo and Greek yogurt as you’d like. Sometimes, I make this with all Greek yogurt or all mayo. All the varieties work, so choose which aligns with your personal health and wellness goals.
• Toast the nuts: For extra flavor, toast the walnuts. Add them to a pan and place over medium heat, stirring occasionally, for 2-5 minutes until they are slightly golden and fragrant. Remove from heat and allow them to cool before adding them to the salad.
• Chill in the fridge: Letting it chill for at least 30 minutes before serving will allow the flavors to meld and intensify – but have no doubt – it’s also delicious when eaten immediately.

Variations

One of my favorite things about cranberry-walnut chicken salad is how many ways you can change up the recipe to fit your preference! Here are some ideas:

• Fruit: Try something new by replacing the dried cranberries with chopped grapes or apples.
• Nuts: Walnuts are great, but pecans, almonds, or cashews would be good swaps.
• Greek yogurt: Full-fat yogurt will create a richer dressing, but low-fat or non-fat varieties work great too.
• Serving: There are so many different ways to serve chicken salad, from straight out of the bowl to spooning it onto a whole grain wrap or sandwich bread. It’s also really good on sliced cucumber!

WATCH MY CRANBERRY CHICKEN RECIPE VIDEO

More healthy lunch recipes

• Canned Salmon Salad
• Easy Broccoli and Chicken Quesadillas
• Buffalo Chicken Brown Rice Bowls
• Tuna Pasta Salad

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Creamy Cranberry-Walnut Chicken Salad

Creamy Cranberry-Walnut Chicken Salad will be your new favorite healthy, high-protein lunch! Layered with dried cranberries, red onion, celery, walnuts, Greek yogurt, and mayo, this quick and easy recipe is perfect for meal prep. Serve it with crackers, lettuce wraps, or piled on top of whole grain bread.

Course LUNCH, salad

Cuisine American

Diet Gluten Free, Low Fat

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 256kcal

Author Dani Spies

Ingredients

• 1/2 cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon lemon juice
• 2 teaspoons honey
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper
• 2 cups cooked chicken breast (340 grams or 12 ounces),  chopped or shredded
• 1/3 cup dried cranberries, roughly chopped
• 1/2 cup celery, finely chopped
• 1/3 cup diced red onion
• 2 tablespoons chopped walnuts, (optional, for extra crunch)
• lettuce leaves, for serving

Instructions

• Whisk together yogurt, mayo, lemon juice, honey, salt and pepper in a medium bowl.
  
• In a separate large bowl, combine chicken, cranberries, celery, red onion and chopped walnuts.
  
• Pour the dressing over the chicken mixture and gently toss to completely coat the chicken and other ingredients in dressing. Adjust seasonings, serve and enjoy.
  

Video

Notes

Store any leftover salad in the fridge in an airtight container for up to 4 days. Give it a good stir before serving again.

Nutrition

Serving: 1serving | Calories: 256kcal | Carbohydrates: 14g | Protein: 25g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 64mg | Sodium: 262mg | Potassium: 283mg | Fiber: 1g | Sugar: 11g | Vitamin A: 79IU | Vitamin C: 2mg | Calcium: 51mg | Iron: 1mg

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I love experimenting with alternative flour options like almond flour, coconut flour, and oat flour! It’s an easy way to increase the nutrient density of your baked goods while exploring new ingredients.

Oat flour is a nutritious, whole-grain flour that can be used in a variety of healthy baking recipes including pancakes, brownies, cookies, and bread (homemade banana bread, anyone?). It has a mildly sweet, nutty flavor. Plus, it’s naturally gluten-free when made with certified gluten-free oats.

Oats are also very easy to find and are SO versatile. Not only can use them to make baked oatmeal and easy no-bake energy balls but they can also be made into rich and creamy, plant-based milk.

While you can buy oatmeal at most grocery stores, it’s super easy (and way more affordable) to make at home – it literally takes just 1-minute – let me show you how!

What is oat flour?

Oat four is simply rolled oats that are blended into fine flour! The best part? Homemade oat flour requires only one ingredient; oats!

• Rolled oats are ideal. You can use old-fashioned rolled oats or quick oats. I always look for organic oats as I love to focus on high-quality ingredients. Be sure to choose certified gluten-free oats if you want to make gluten-free oat flour.

You can also make oat flour using whole oat groats or steel-cut oats. Because they are both harder in texture than rolled oats, they will need a little extra time in the blender! If possible, I recommend using a high-speed blender since they are more powerful.

Is Oat Flour Gluten Free?

While oats are naturally gluten-free, they may come in contact with gluten-containing grains such as wheat, rye, and barley at the farm, in storage, or during transportation. This is why it’s important to choose certified gluten-free oats if you want to ensure that your oats are gluten-free.

Is Oat Flour Healthy?

Oat flour is a healthy alternative to wheat flour because it contains a variety of nutrients! naturally gluten-free. Here are some of the health benefits:

1. Protein – I’m always looking for ways to increase my protein intake! And, oat flour offers 5-6 grams of plant-based protein per 1/2 cup serving (or 40 grams).
2. High in fiber – Oat flour contains both soluble and insoluble fiber, which can help us to feel fuller for longer!
3. Rich in vitamins and minerals – Nutrient density is important when eating a healthy diet! Oat flour contains iron, phosphorus, magnesium, and vitamin B6 (just to name a few!).
4. Gluten-free: Oat flour is naturally gluten-free as long as you use gluten-free oats. This makes it a great option for people with gluten sensitivities or celiac disease.
5. Affordable – The stress of eating healthy can be REAL! But oats are a simple, nutritious ingredient that is also very affordable. You can often find over 16 ounces of oats for around 3 dollars and they are even less expensive when bought in bulk.

What I love about making my own oat flour is that I always have oats in my pantry. So making healthy, homemade oat flour is never a problem! And since it’s so quick and easy to do, I rarely buy it pre-made.

How To Make Oat Flour at Home

Dare I even call this a recipe?! It’s just so easy! But hey, we all have to start somewhere. Here’s all you have to do.

1. Place your rolled oats into a blender or food processor.
2. Blend the oats until they are broken down. This will take about 30 seconds. At first, they will look like smaller pieces of oats. But you will know your oat flour is done when it is finely ground and looks like a fine powder.

How to Store: Transfer oat flour to a resealable, airtight container. Mason jars work really well! If you plan to make a lot of oat flour, I also really love these POP containers for storing sugar and flour.

How To Substitute for Oat Flour

Because oat flour is lighter in volume than traditional white or wheat flour it’s not a 1-to-1 swap. If you want to substitute oat flour for white or wheat flour you would need to increase the volume of flour used by about 1/3 cup of flour per cup. 

For example, if a recipe calls for 1 cup of white or wheat flour, you will swap in 1 and 1/3 cups of oat flour. It may take a little trial and error – if the batter or dough seems too stiff, add a little more liquid.

Oat Flour Recipes

Recipe: Healthy Spinach Pancakes

Made with oats, oat flour, and baby spinach these beautiful, bright green pancakes are both nutritious and delicious!

Recipe: Banana Bread with Chocolate Chips

Moist, tender a packed with banana flavor – this oat flour banana bread is easy to make and gluten-free. Enjoy it as a healthy breakfast, snack, or dessert!

Recipe: Black Bean Brownies

Seriously rich and delicious, these healthy brownies are made with a combination of oat flour and black beans! Say what?! Such a fun recipe to make and share.

Don’t stop with here! You can use oat flour in a variety of baking recipes to make them gluten-free and add more nutrient density to your recipes. Follow my step-by-step guide below.

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How To Make Oat Flour in 1 Minute

Learn how to make light and fluffy oat flour at home in 1-minute with this easy step-by-step guide. Oat flour is a healthy gluten-free flour alternative that has many versatile uses and applications. This simple one-ingredient recipe only requires rolled oats or quick oats. Here are the exact steps you need to follow to make (and cook with!) oat flour at home.

Course how-to

Cuisine American

Diet Gluten Free

Prep Time 1 minute minute

Total Time 1 minute minute

Servings 1 cup

Calories 307kcal

Author Dani Spies

Ingredients

• 1 cup rolled oats

Instructions

• Place the oats into the bowl of your blender or food processor.
  
• Blend the oats until they are ground into fine flour with a powder-like consistency. This will take no longer than 60 seconds.
  
• Transfer to an airtight container (I like to use a mason jar) and store in a cool dry place.
  

Notes

Storage: Transfer oat flour into an airtight container and store it in a cool, dry place like the pantry or fridge. Homemade oat flour will stay good for up to 6 months.

One cup of rolled oats will yield approximately 1 cup of oat flour.

Nutrition

Serving: 1cup | Calories: 307kcal | Carbohydrates: 55g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 5mg | Potassium: 293mg | Fiber: 8g | Sugar: 1g | Calcium: 42mg | Iron: 3mg

© Clean & Delicious

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I have found the key that the secret to healthy eating, is to make food that’s easy, delicious, and doable! And these 15-minute, healthy spinach oatmeal pancakes are just that! Starting the day with wholesome, good-for-you ingredients just sets the right tone for the day. And how cool is it that you can sneak nutrient-packed, baby spinach into your breakfast without having to drink a green smoothie (although, I do love a good green smoothie!)?

If you love oatmeal pancakes, you are going to love these spinach pancakes made with oats. All you need is a blender and a saute pan to get started! I have a hunch that you may already have most of the ingredients you need for this recipe in your fridge and pantry staples – so get ready to enjoy!

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Ingredients for Healthy Spinach Pancakes with Oats

Let’s take a quick look at the ingredients you’ll need to make these pancakes. I love that this is a healthy whole-food recipe that is made with simple, nutritious ingredients.

• Spinach – nutrient-dense, high in fiber, and loaded with vitamins and minerals this mild, leafy green is undetectable in these pancakes. You can’t taste it at all – but it does add a pop of color and plenty of health benefits.
• Almond milk – I always look for unsweetened vanilla almond milk (it’s my favorite). Sometimes, I even make it from scratch. But keep in mind, any milk you love or prefer will work.
• Greek yogurt – plain Greek yogurt is perfect. I usually use 2% but fat-free and full-fat yogurt would also work well. If you like things sweet, you can even opt for vanilla-flavored Greek yogurt.
• Eggs – You can use 1 whole egg or two egg whites.
• Vanilla extract – a delicious flavor booster.
• Oat flour – Did you know you can make homemade oat flour in just 1-minute? It’s super easy to do and creates a great base for these pancakes!
• Granulated sweetener – As I prefer to keep the sugars low, I love to use mink fruit to sweeten these healthy pancakes. But any granulated sugar will do the job. So as always, use what you have and use what you love.
• Cinnamon + sea salt: both add an extra layer of flavor to these spinach pancakes.
• Baking powder – this is the secret to making the pancakes light and fluffy! Don’t skip this one.
• Rolled oats – Adds texture (and fiber!) to these green pancakes.
• Walnuts – Packed with healthy fats, I love the texture that walnut add to these pancakes.

*Make sure to check the recipe card for full quantities and ingredients.

fun tip: if you want your kids to feel excited about eating green pancakes – call them monster pancakes or slime pancakes! This playful trick will excite them and they won’t even think to ask if there are vegetables in their breakfast.

Swaps & Substitutions

I like to keep all of my healthy recipes easy and flexible! Here are some simple swaps you can make

• Rolled Oats – Rolled oats are steamed for a shorter period of time and rolled into larger, thicker flakes. Quick oats are steamed for a longer period of time then rolled and cut into thinner, smaller flakes. You can swap quick oats for the rolled oats in this recipe but I don’t recommend subbing steel-cut oats as they are too hard and won’t soften.
• Spinach – Instead of using 1 cup of fresh baby spinach in these pancakes, you can sub in 1/3-1/2 cup of frozen spinach that has been defrosted. Just be sure to squeeze out as much water as you can before adding the spinach to your blender.
• Almond Milk – If you don’t have any on hand, you can certainly make your almond milk from scratch! But that’s a big ask, lol. Another option is to swap in any type of milk you love, prefer, or have in the fridge. They will all work.
• Greek yogurt – I love using an Organic, 2% plain Greek yogurt for most of my recipes – it’s creamy without being too rich and adds a good bit of protein to these pancakes. But you can certainly sub a full-fat or non-fat variety if that’s what you prefer (or have on hand!). If you want to keep these pancakes 100% plant-based, look for a plant-based yogurt variety.
• Egg Whites – Pre-separated egg whites are always in my fridge! I use them for scrambles, frittatas, quiche, oatmeal, and more! This recipe calls for 1/4 cup of egg whites which is equivalent to 2 egg whites. If prefer, you can swap in 1 whole egg. To keep the recipe 100% plant-based, skip the egg whites and the egg, and use a chia egg instead.
• Granulated Sweetener – I am a big fan of monk fruit. It’s a natural, zero-calorie sweetener that does not affect blood sugar like traditional sugar. But, technically this recipe will work with any type of granulated sugar you prefer or have on hand. Coconut sugar would be another great option.
• Stir-ins – I went with rolled oats and walnuts but this is flexible. You can try pecans, raisins, shredded coconut, or chocolate chips. Really, whatever stir-ins you love in your pancakes will work.

Pro-Tip: Instead of using 1 cup of fresh baby spinach in these pancakes, you can sub in 1/3-1/2 cup of frozen spinach that has been defrosted. Just be sure to squeeze out as much water as you can before adding the spinach to your blender.

How To Make Spinach Pancakes with Oats

This is a very simple recipe to make! I like to blend all the ingredients in a blender, instead of a bowl, so I can break the spinach down (nobody wants spinach leaves in their pancakes!). Here’s what you do:

1. Add spinach, almond milk, yogurt, egg whites, and vanilla into the blender and blend until you have a green liquid.
2. Next add the oat flour, granulated sweetener, cinnamon, salt, and baking powder. Blend again until you have pancake batter.
3. Stir in the rolled oats and walnuts and mix by hand. Alternatively, you can pour the batter into a bowl or spouted cup (like I do in the video below) before adding the stir-ins. This just makes things a bit easier once you get to cooking your pancakes.
4. Heat a 12-inch, non-stick skillet over medium heat and grease. Scoop one scant quarter cup of pancake batter into the pan and repeat. Don’t overcrowd the pan.
5. Cook for 2 minutes or until tiny bubbles form on the top sides of the pancake. Flip and cook for another 2 minutes or until set through and golden brown. Repeat until you have 12-14 pancakes.
6. Serve with your favorite pancake toppings (I love fresh berries, maple syrup, or a shmear of nut butter!)

Recipe FAQs | Questions & Answers

SPINACH PANCAKE WITH OATS RECIPE VIDEO

See for yourself how easy and doable these incredibly delicious and nutritious pancakes are to make! Use the video as a guide to prepare, cook and enjoy!

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15-Minute Healthy Spinach Pancakes with Oats

Course BREAKFAST, gluten free, pancakes

Cuisine American

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings (12 pancakes total)

Calories 256kcal

Author Dani Spies

Ingredients

• 1 cup baby spinach, (2 ounces)
• 1/2 cup unsweetend almond milk
• 1/2 cup plain Greek yogurt
• 1/4 cup egg whites, (2 egg whites or 1 whole egg)
• 1 teaspoon vanilla extract
• 1 cup oat flour
• 2 tablespoons monk fruit or preferred granulated sweetener
• 3/4 teaspoon cinnamon
• 3/4 teaspoon sea salt
• 1.5 teaspoons baking powder
• 1/2 cup rolled oats
• 1/3 cup walnuts

Instructions

• Combine baby spinach, almond milk, yogurt, egg whites, and vanilla in a blender, place on lid, and blend until liquified and well combined.
• Add in oat flour, sweetener, cinnamon, salt, and baking powder. Blend again until everything is combined. The batter may will look fairly thin but will thicken as is sits.
  
• Stir in rolled oats and chopped walnuts (or preferred stir-in). Let the batter rest for 10 minutes before making your pancakes as this will allow the rolled oats to soften and the batter to thicken.
  
• Heat a large non-stick saute pan over medium-low heat and coat it with a thin layer of non-aerosol cooking spray, butter, or coconut oil. Once the skillet is hot, drop a scant 1/4 cupful of batter into the pan (I like to keep the pancakes on the smaller side).
• Cook gently for 3 to 4 minutes on the first side, until the pancakes look dry around the edges and small bubbles form over the top.
• Flip, and cook on the other side for another 1 to 2 minutes. They will be golden on both sides and set through the center. Repeat with the remaining batter.
  

Nutrition

Serving: 4pancakes | Calories: 256kcal | Carbohydrates: 36g | Protein: 12g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 523mg | Potassium: 296mg | Fiber: 4g | Sugar: 2g | Vitamin A: 707IU | Vitamin C: 2mg | Calcium: 109mg | Iron: 2mg

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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

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Who doesn’t love the combination of fruit and chocolate? This classic combination had been around for years and for good reason!

I’ll dip just about any type of fruit I can get my hands on in dark chocolate! I love chocolate-covered strawberries, chocolate-covered pomegranates, and chocolate-covered kiwis – and my latest obsession is these chocolate-covered raspberry bites!

Ingredients

I like my recipes to be simple, healthy, approachable, and delicious – and these chocolate-covered raspberry bites are just that! All you need are 5 ingredients (most of which are pantry staples – so you may have them all on hand!).

• Fresh Raspberries: Sweet, tart and delicious – this beautiful fruit is loaded with antioxidants and loves to be paired with chocolate.
• Chia Seeds: Packed with fiber and healthy Omega-3 fatty acids, the chia seeds help to bind the mashed raspberries together.
• Dark Chocolate: Decadent and delicious, I love the richness of dark chocolate, but, as always, use whatever type of chocolate lights you up! Milk, white, semi-sweet – they will all work!
• Coconut Oil: A tiny drop of coconut is the secret to achieving a super-shiny chocolate coating. Without it, the melted chocolate will appear matte once dry.
• Sea Salt: Do yourself a favor and invest in beautiful, high-quality sea salt. Maldon is hands down my personal favorite. It’s a lovely finishing salt that I use for baked goods, salads, steak, and fish (just to name a few!).

How-To Make Chocolate-Covered Raspberry Bites

If you’re not already excited by the ingredients that make up this delicious raspberry dessert, I promise you will be excited by the simplicity of this recipe!

1. Mash raspberries using the back of a fork until they are broken down. The raspberries will look like raspberry jam or raspberry puree.
2. Add the chia seeds to the mashed raspberries and mix well. Let the raspberry-chia mixture rest on the counter for 5-10 minutes once combined. This will allow the chia seeds to absorb some of the moisture from the raspberries, which in turn, will thicken the puree.
3. Scoop up about 1 tablespoon of the raspberry chia mixture and drop in rounds on your prepared baking sheet (I like to use a quarter sheet pan lined with parchment paper).
4. Place the raspberry chia drop in the freezer for 45-60 minutes or until set through.
5. Dip frozen raspberry chia bites in melted chocolate and top with sea salt. Enjoy immediately or refreeze until ready to eat!
   

Pro Tip for Healthy Home Cooks

You can 100% use frozen raspberries in place of fresh raspberries! Just be sure that the frozen raspberries are defrosted before you mash them. If they seem very loose because they have a lot of liquid, add an extra teaspoon of chia seeds to help thicken the raspberry puree. See the video below for step-by-step instructions if you are a visual learner like me!

How-To Store Chocolate-Covered Raspberry Bites

Once the raspberry bites are set up, transfer them into an airtight container and store them in the freezer for up to 2 months. I recommend letting them sit on the counter for 1-2 minutes before biting into them – this allows them to soften just a bit!

Watch the video below for step-by-step instructions. Perfect if you are a visual learner (like me!)

Print

Chocolate-Covered Raspberry Bites

Servings 8

Calories 117kcal

Author Dani Spies

Ingredients

• 1 heaping cup raspberries, (6 ounces /170g)
• 1 tablespoon chia seeds
• 5 ounces dark chocolate, or whatever chocolate you prefer
• 1 teaspoon coconut oil
• pinch sea salt

Instructions

• Line a quarter sheet pan with parchment paper and set aside. In a small bowl, mash the raspberries with the back of a fork until they are broken down.
  
• Add in chia seeds and stir until well combined. Let this sit on the counter for 5-10 minutes to thicken.
  
• Scoop small plops of the raspberry-chia mixture onto the prepared baking sheet ( about 1 tablespoon per plop). You should end up with 8-10 pieces sending on their size.  Place in the freezer for one hour or until set through.
  
• Place the chocolate in a small bowl and melt in the microwave for 30-60 seconds, stirring after the first 30-seconds (all microwaves will vary, so watch carefully). Mix the coconut oil into the melted chocolate until well combined.
  
• Dip the frozen raspberry-chia bites into the chocolate until coated and place back on the prepared baking sheet. 
  
• Sprinkle a tiny bit of flaky sea salt over the wet chocolate. Repeat.
  
• Place the chocolate-dipped raspberry bites back into the freezer for an hour or until set through.  Enjoy!
  

Notes

Once frozen, transfer into an airtight container and store in the freezer for up to 3 months.

When ready to eat, allow the frozen raspberry bites to soften on the counter for 1-2 minutes.

Nutrition

Serving: 1drop | Calories: 117kcal | Carbohydrates: 9g | Protein: 2g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 1mg | Sodium: 4mg | Potassium: 133mg | Fiber: 2g | Sugar: 4g | Vitamin A: 8IU | Vitamin C: 0.1mg | Calcium: 22mg | Iron: 2mg

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