Dairy Free Recipes « Clean & Delicious

Quick Chopped Stovetop Cinnamon Apples

Dani Spies — Thu, 28 Aug 2025 17:49:17 +0000

Whip up these chopped stovetop cinnamon apples in just 15 minutes! Sweet, cozy, and so versatile—perfect on oatmeal, yogurt, pancakes, or straight from the pan. This easy sautéed apple recipe is a healthy way to bring warm fall flavors into your everyday meals (and yes, they’re meal-prep friendly too!).

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.

Add the chopped apples and a few tabelspoon of water into a large non-stick skillet.

Top with a lid and cook over medium-high heat for about five minutes.

Uncover and cook a wee bit longer, until the apples are tender and the water has mostly evaporated.

Add the butter and toss to coat the apples, then cook for a couple more minutes.

Stir in the maple syrup, vanilla, cinnamon, and salt. Cook, stirring often, until the apples are tender and oozing with flavor!

Serve and enjoy—try them over Greek yogurt with a dash of cinnamon and some granola for added crunch!

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!

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

Cook Time 12

Total Time 20

Servings 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

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

Sheet Pan Roasted Carrots and Baby Potatoes

Dani Spies — Thu, 26 Jun 2025 19:58:16 +0000

These Sheet Pan Roasted Carrots and Baby Potatoes are the kind of simple, feel-good side dish that works just as beautifully on a holiday table as it does on a busy weeknight. Roasted with olive oil, garlic, and herbs, the veggies become perfectly tender on the inside and golden and caramelized on the edges—packed with so much flavor with hardly any effort! Just toss everything on a sheet pan and let the oven do the work. It’s an easy, no-fuss side you’ll want to make again and again.

I can’t resist an easy vegetable side dish that is special enough for your Thanksgiving table but simple enough for a weeknight meal. And these Sheet Pan Roasted Carrots and Baby Potatoes check all the boxes! They are quick to make, super nutritious, budget-friendly, and, of course, delicious!

I take my veggie side dishes very seriously! Whether I’m creating a healthy alternative to green bean casserole, maple cinnamon roasted kabocha squash, or these roasted sheet-pan carrots and potatoes, I always test my recipes in a few different ways.

I’ve found it’s often little tiny tweaks that can make a recipe go from good to great and turn someone into a lifelong vegetable fan! So let me share the secret to perfecting this recipe… It’s all about how you cut your veggies!

The carrots tend to cook a little faster than the potatoes, so you want to cut the carrots slightly larger than the potatoes. I prefer to cut the potatoes into thick coins instead of slicing them in half. This ensures they all cook at the same rate, which results in perfectly tender vegetables that are golden brown on the edges.

Ingredients You’ll Need

To make things even easier, I’ve included a quick visual of the simple ingredients you’ll need. It’s surprising to see how little it takes to pull together a flavorful, healthy, homemade side dish.

Carrots: I like to look for nice thick carrots ot make this recipe. Remember, you want them to be slightly bigger than your potatoes, so slice them on a slight angle and keep them nice and chunky.
Baby potatoes: I tested this recipe with both red and yellow baby potatoes. The good news? They were both delicious, so use what you can find. Be sure to slice them into thick coins, rather than cutting them in half. This allows the carrots and potatoes to cook at the same speed, ensuring they have nice, crispy, golden edges.
Olive oil: A little goes a long way – you need just enough to create a light coating on your vegetables.
Sea salt: If you’ve ever made my crispy oven-roasted potatoes (which are SO good!), you know that I never salt my potatoes before cooking them. Salt pulls the water out of your vegetables, causing them to steam instead of roast when cooking. If you want crispy, golden edges, hold off on the salt before roasting and then generously season your carrots and potatoes with a good-quality sea salt once they are done cooking. Trust me on this one!
Fresh thyme: I love, love, love fresh thyme… it brings an earthy, herby touch that screams fall holiday table! You can leave the sprigs whole or strip off the leaves before adding. If fresh thyme is not available, simply swap some dried ground thyme.

HEALTHY EATING TIP from your favorite health coach
Did you know that incorporating root vegetables (like carrots and potatoes) into your diet is an easy and effective way to curb a sweet tooth naturally? It’s true! These naturally sweet and starchy veggies are rich in complex carbohydrates and fiber. This helps keep your blood sugar stable and satisfy those cravings in a gentle, nourishing way. It’s one of my favorite clean-eating tricks!

How to Make Roasted Carrots and Baby Potatoes

Alright, let’s do this! Blink and you might miss it—this recipe comes together in no time and will have everyone excited to eat their veggies.

Toss the carrots and potatoes in a bowl with olive oil, pepper, and thyme—notice, no salt just yet!

Spread the vegetables in a single layer on a baking sheet, making sure they don’t overlap. Bake for 30 minutes until tender and golden. There’s no need to toss unless you want to.

Sprinkle with sea salt, plate them up, and serve.

Ways to Serve Roasted Vegetables

There are so many ways to enjoy your sheet pan carrots and baby potatoes. Our family loves them with Grilled chicken and a light green salad for an easy weeknight meal. And they are also delicious with breakfast! Whenever I have leftovers, I’ll add them to a healthy breakfast frittata or pair them with a high-protein egg and cottage cheese scramble.

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!

Sheet Pan Roasted Carrots and Baby Potatoes

Sheet Pan Roasted Carrots and Baby Potatoes are the weeknight hero you didn’t know you needed! With just one pan, a handful of budget-friendly ingredients, and minimal prep, you’ve got a healthy, colorful side that’s bursting with flavor. It’s simple enough for busy nights, yet tasty enough to earn a spot on your holiday table!

Course side dish

Cuisine American

Diet Gluten Free, Vegan

Prep Time 15

Cook Time 30

Total Time 45

Servings

Calories 165kcal

Author Dani Spies

Ingredients

1 pound carrots 2-4 carrots, depending on their size
1 pound baby potatoes sliced into thick coins
1 tablespoon olive oil
1/4 teaspoon black pepper
A few sprigs of fresh thyme
1/2 teaspoon sea salt

Instructions

Preheat oven to 400°F and move the rack to the middle position.
Add the carrots and potatoes to a prep bowl and toss with olive oil, pepper, and thyme sprigs (do not add salt).
Transfer the veggies to the baking sheet and spread them out in an even layer, ensuring they don’t touch or overlap.
Bake for 30 minutes or until tender and golden brown on the bottom. You can toss them after 20 minutes, but I prefer to leave them as is to ensure a golden brown color on the bottom.
Note: Cooking times may vary depending on the cut size and your oven. Check them after 20 minutes, especially if you’ve got smaller pieces.
Sprinkle the veggies with sea salt, transfer to a serving dish, and enjoy!

Video

Nutrition

The post Sheet Pan Roasted Carrots and Baby Potatoes appeared first on Clean & Delicious.

Cinnamon-Spiced Roasted Kabocha Squash w/ Maple Butter

Dani Spies — Fri, 30 May 2025 23:42:34 +0000

Cinnamon-spiced roasted kabocha squash is a quick and delicious sheet pan side dish that’s not butternut squash, lol! Bite-sized chunks of kabocha are tossed with olive oil, cinnamon, and salt and roasted until caramelized and tender. Finished with a drizzle of rosemary maple butter, this nutrient-dense veggie side is perfect for holiday meals and easy enough for a busy weeknight.

If a pumpkin and a sweet potato had a baby, it would be kabocha squash (aka Japanese pumpkin)! It has a naturally sweet and nutty flavor, but the texture is slightly denser and drier than that of other winter squash varieties. So while everyone else is roasting up butternut squash during the fall and holiday season, I’ll be over here whipping up my cinnamon-spiced kabocha squash.

Not only is it insanely delicious (and lower in carbohydrate than most other winter squash varieties) but it’s also one of the easiest to work with. Why, you ask? Because the skin gets super soft and tender once cooked, it’s completely edible – meaning there’s no peeling required! #yourwelcome

Sometimes I’ll roast my kabocha squash chunks with curry powder, and my husband often requests this velvety, nourishing kabocha soup — but when I want something extra special, I go straight for this recipe! Is it the cinnamon that makes me swoon? Or is it the drizzle of rosemary maple butter right at the end? I think it’s probably both… but you’ll have to decide for yourself.

Trust me when I tell you that this simple side dish deserves a spot on your holiday table, but it’s also easy enough for a Tuesday night.

Ingredients You’ll Need

If you’re like me and you like a visual before you jump into a recipe, here it is! Most of these ingredients you probably have on hand. Just make sure ot grab fresh rosemary and your kabocha next time you pop into the grocery store.

Prepping Your Kabocha

After testing multiple ways of cutting into a kabocha squash, I have discovered the two most important steps to make this process as easy as possible.

Pop the squash in the microwave for 2–3 minutes to soften the skin slightly. This will make cutting much easier because you won’t have to wrestle with a hard exterior.
You must use a high-quality, sharp chef’s knife for cutting. This isn’t the time to reach for a dull, whimpy knife. You need something strong and reliable. This 7-inch chef’s knife is my go-to whenever I’m working with Kabocha. You want to use something like this, trust me!

Slice it in half from top to bottom or horizontally and scoop out the seeds with a spoon.

Then Ilike to cut it into wedges before chopping it into these fun bite-sized chunks.

Toss those playful chunks with avocado oil, cinnamon, and salt – and pop them into the oven.

Roast them until tender and golden brown (no need to flip!)

This is the secret sauce my friend! Combine the butter and maple syrup in a small bowl and microwave for 20–30 seconds, or until melted. Stir in the freshly chopped rosemary and then right before serving…

Drizzle the maple butter over the top and finish with a generous pinch of flaky sea salt (Maldon is my go-to choice for flaky sea salt). Holy cow!! Sit back and swoon because it’s just SO good.

Ways to Serve Your Squash

This winter squash is a beautiful side dish on any holiday table! But when I’m looking for a quick, no-brainer healthy dinner for my family, I pair it with cast-iron chicken thighs. It’s the perfect cozy combo.

If I’m lucky enough to have leftovers, I eat them for breakfast right alongside scrambled eggs with hidden cauliflower rice. Kabocha and eggs are the perfect combo, and this veggie, fiber, and protein-packed breakfast is to-die-for.

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!

Cinnamon-Spiced Roasted Kabocha Squash w/ Maple Butter

Cinnamon-spiced roasted kabocha squash is a quick and delicious sheetpan side dish that's not butternut squash, lol! Bite-sized chunks of kabocha are tossed with olive oil, cinnamon, and salt and roasted until caramelized and tender. Finished with a drizzle of rosemary maple butter, this nutrient-dense veggie side is perfect for holiday meals and easy enough for a busy weeknight.

Course side dish

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 10

Cook Time 25

Servings servings

Calories 129kcal

Author Dani Spies

Ingredients

3-3.5 pound Kabocha squash seeded and cut into 1-inch cubes (about 8-10 cups chopped)
1 tablespoon avocado oil
1 heaping teaspoon cinnamon
1/2 teaspoon sea salt plus more for finishing
2 tablespoons butter
2 tablespoons maple syrup
2 teaspoons fresh chopped rosemary

Instructions

Preheat your oven to 425°F and adjust the rack to the center position. On a rimmed baking sheet, toss the squash with olive oil, cinnamon, and salt until evenly coated. Spread the squash out in a single layer, leaving a little space between each piece—this helps them brown and roast evenly on all sides.
Roast for 25 minutes (no need to flip!) or until the bottoms are golden brown and the squash is fork tender.
While the squash is cooling, add the butter and maple syrup into a small bowl and pop into the microwave for 20-30 seconds or until melted. Stir in the fresh chopped rosemary.
Transfer the roasted squash to a serving dish and drizzle with maple butter. Top with a fat pinch of sea salt and enjoy!

Video

Notes

Storing Leftovers

To store leftovers: Let the squash cool completely, then transfer it to an airtight container and refrigerate for up to 4 days. Reheat in the oven or air fryer to bring back some of that roasted texture.

Nutrition

The post Cinnamon-Spiced Roasted Kabocha Squash w/ Maple Butter appeared first on Clean & Delicious.

30-Minute Lemon Chicken Soup with Orzo

Dani Spies — Fri, 25 Apr 2025 14:54:18 +0000

This light and easy lemon chicken orzo soup is bright, healthy, and ready in just 30 minutes! Made with shredded chicken, fresh vegetables, plenty of dill, and a squeeze of lemon, it gets its creamy, silky broth from a couple of eggs — no cream or butter needed. Packed with protein and perfect for meal prep, this cozy soup is ideal for a quick weeknight dinner or a nourishing lunch.

This lemon chicken orzo soup is everything you want in a fresh, cozy, protein-packed meal it’s light yet hearty, simple yet full of fresh flavor, and nourishing without feeling heavy. It’s like my classic chicken noodle soup got a glow up; and tastes like sunshine and cozy hug both jumped right into a bowl. The orzo adds the perfect tender bite, while the eggs create a silky broth that feels rich and satisfying, all without any cream or butter.

Featured Review

This is a really easy recipe that tastes fresh and bright and you can taste the love. My picky husband really enjoyed the creaminess from the eggs. Would be really tasty with brown rice too. Definitely putting this one in the rotation.
Stephanie

Add your review

I love making this on those in-between days when it’s not quite winter anymore, but still too chilly to fully embrace salads and smoothies. It’s the kind of soup that feels both nourishing and energizing with a burst of brightness. Oh, and did I mention that its also insanely delicious!? Yep! It’s SO good.

Ingredients you’ll need

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

Make it your own! Swaps & Variations:

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

How to make lemon chicken soup with orzo

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

Sauté the veggies.

Pour in the broth.

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

Stir in the orzo.

Stir in the chicken.

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

Slowly add the soup to the whisked egg.

Add the egg mixture back to the soup pot and stir until creamy.

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

Serving suggestions

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

How to store and freeze this soup

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

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

WATCH & LEARN! LEMON CHICKEN SOUP WITH ORZO VIDEO

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!

Creamy Lemon Chicken Soup with Orzo

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

Course soup + stew + chili

Cuisine American

Diet Low Fat

Prep Time 5

Cook Time 25

Total Time 30

Servings servings

Calories 332kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Nutrition

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

Super Quick Avocado Toast with Hard Boiled Egg

Dani Spies — Wed, 26 Feb 2025 22:16:18 +0000

Topping your avocado toast with a hard-boiled egg is a quick, easy, and convenient way to give this healthy breakfast an extra pop of protein! Make your eggs in advance and enjoy a simple, nutritious, two-minute, no-cook meal that packs 15 grams of protein without the fuss!

Who doesn’t love avocado toast? It’s at the top of the list when I want a quick, healthy, and delicious breakfast (my cottage cheese breakfast toast is another fan favorite!). But, if you are like me and trying to add more protein to your breakfast, avocado toast just isn’t enough. This is why I love making my avocado toast topped with hard-boiled eggs!

Of course, you can also top your avocado toast with scrambled, poached, or an over-easy egg, but nothing beats the ease and convenience of hard-boiled eggs. You can make them in advance and adjust the cooking time depending on how hard or soft you like the yolks (you can use my step-by-step guide for easy-to-peel hard-boiled eggs here). Personally, I love a jammy yolk—but that’s just me!

Adding an egg to your avocado toast creates a more balanced breakfast (or grab-and-go snack) packed with protein, healthy fats, and fiber—the perfect meal to support healthy eating habits.

Ingredients you’ll need

You only need a few simple ingredients to create this well-balanced breakfast toast!

Toasted Bread: I love to use sourdough bread when making avocado toast. It provides a crispy, tangy base with a chewy texture that complements the toppings. I also love sprouted bread as well.
Ripe Avocado: The star of the show! This adds a rich, creamy texture and is packed with healthy fats, fiber, and essential nutrients. A ripe avocado should be slightly soft when gently pressed but not mushy. If your avocado is too firm, let it ripen at room temperature for a day or two.
Fresh Lemon Juice: A small squeeze brightens up the avocado with a hint of acidity while helping prevent browning.
Hard-boiled eggs: A great source of protein and nutrients, making this meal more filling and balanced. If you want even more protein, skip the yolks and add a few extra egg whites.
Everything Bagel Seasoning: A flavorful blend of sesame seeds, garlic, onion, and poppy seeds that adds the most satisfying crispy crunch and depth of flavor.
Sea Salt: Enhances the natural flavors of the avocado and eggs while bringing out the seasoning blend. This is my favorite brand.
Extra-Virgin Olive Oil: While optional, a drizzle over the top adds richness and boosts heart-healthy fats.

Variations

Avocado toast is so versatile! There are so many ways to change up the flavor profile while still enjoying this healthy breakfast toast. Here is some inspiration.

Seasonings: Try different seasonings to change things up! If you’d like to add some heat, sprinkle with red pepper flakes. For some smokiness, sprinkle a pinch of smoked paprika over the top. It’s also delicious with a sprinkle of sesame seeds or crumbled seaweed over the top.
Toppings: Add extra toppings for different textures and flavors! Want more greens? Top your toast with microgreens, arugula, or fresh herbs. Try adding crumbled feta or goat cheese for a tangy twist. Or, drizzle hot honey or balsamic glaze on top for a sweet-savory contrast.
Add Vegetables: Sliced or cherry tomatoes, pickled red onion, baby spinach, sliced radish, or cucumbers can boost flavor, texture, and nutrition.

How to make avocado toast with hard-boiled egg

Make easy-to-peel hard-boiled eggs. You definitely want to do this in advance! This is the beauty of hard-boiled eggs. They can hang out in the fridge, ready to go when you are. Plus, they are such an easy and convenient source of protein. If you need a reminder on how to do this, follow my no-fail hard-boiled eggs guide (it won’t let you down!).

Mash the Avocado: Scoop the avocado into a small bowl, mash, and season.

Add to Toast: Spread the mashed avocado over the toast and top with egg slices! Add some seasoning and enjoy.

Easy ways to add more protein to avocado toast:

This breakfast, as it stands, delivers 15 grams of protein, which is amazing. However, I try to start my day with a bit more protein, so here are some easy ways to bump the protein in your avocado toast.

Add a couple of extra hard-boiled egg whites, but skip the yolks. Egg whites are pure protein, so it is easy to bump up your protein without adding more fat.
Sliced turkey is another excellent option. It’s quick, convenient, delicious, and protein-packed.
Serve some turkey bacon on the side. Lower in fat and higher in protein than traditional bacon, it’s the perfect pairing for avocado toast.
I make my chicken and apple sausage patties with ground chicken. They’re easy to make, delicious, and protein-packed.
Sprinkle on some seeds. Hemp, chia, and pumpkin seeds are all excellent plant-based protein options.

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!

Avocado Toast with Hard Boiled Egg

Topping your avocado toast with a hard-boiled egg is a quick, easy, and delicious way to give this healthy breakfast an extra pop of protein! You could opt for poached or fried eggs, but hard-boiled eggs are just so quick and convenient. Make your eggs in advance and enjoy a simple, nutritious, two-minute, no-cook meal that packs 15 grams of protein without the fuss!

Course BREAKFAST, snack

Cuisine American

Diet Vegetarian

Prep Time 10

Total Time 10

Servings serving

Calories 412kcal

Author Dani Spies

Ingredients

1 slice (38 grams) toasted sourdough bread* see notes
1/2 medium (60 grams) ripe avocado
Small squeeze of fresh lemon juice
1 hard-boiled egg** see notes
Sprinkle of Everything Bagel Seasoning
Sea salt, to taste
Optional: Drizzle extra-virgin olive oil

Instructions

Scoop avocado in a small bowl. Using the back of a fork, mash the avocado until smooth but still a bit chunky—season with sea salt and lemon juice.
Spread the mashed avocado over the top of the toast.
Cut the hard-boiled eggs into round slices and then layer them on the mashed avocado.
Finish with a sprinkle of everything bagel seasoning and a drizzle of extra virgin olive oil, if desired. Enjoy!

Notes

*I find sourdough and sprouted grain bread to have the best texture for avocado toast as they are nice and hearty. But you can, of course, use any bread you love or prefer.

**Make your hard-boiled eggs in advance if you want to keep this meal quick and convenient. See my fail-proof guide for how to make easy-to-peel hard-boiled eggs here.

Nutrition

The post Super Quick Avocado Toast with Hard Boiled Egg appeared first on Clean & Delicious.

Homemade Protein Hot Chocolate (with Protein Powder!)

Dani Spies — Fri, 10 Jan 2025 08:57:42 +0000

This homemade, high-protein hot chocolate recipe is a cozy treat made right on the stovetop using just three simple ingredients: milk, cocoa powder, and protein powder! The result? A rich, creamy, and delicious hot chocolate that’s naturally sugar-free and packs in 17 grams of protein per serving. Healthy hot chocolate in just 5 minutes? Yes, please!!

I am obsessed with this quick, easy, healthy protein hot chocolate! It’s such an easy way to level up your hot cocoa game! Packed with 17 grams of protein and 6 grams of fiber, this sugar-free hot cocoa recipe will be your new best friend. You can enjoy this recipe with a healthy breakfast, as a sweet treat, or as a satisfying way to end your day. It’s the perfect way to enjoy hot chocolate, hit your protein goals, and stay on track with your health and/or weight loss goals. #winning!

If there is anything I have learned on my journey with healthy eating, it’s that trying to eliminate all the foods I enjoy is not a good strategy. Instead of trying to remove or eliminate my favorite foods, which can lead to overeating or binge eating in the long run, I now experiment with making them healthier, lighter, and more nutrient-dense (without sacrificing any flavor!).

I stopped focusing only on calories and began focusing on quality. This makes healthy eating way more fun, which makes hitting your health, fitness, and weight loss goals much more doable!

Here’s what you’ll need to make protein hot chocolate

The best part about this recipe is its simplicity! All you need is three main ingredients (and a few optional flavor boosters!) – lets take a look:

Milk: I am using an unsweeteend almond milk for this recipe. I love the brand Malk as it’s rich, creamy, and packs in 3 grams of fiber (total bonus!).
Chocolate protein powder: The is the star of the show! Personally, I love the flavor and texture of whey protein powder but you can use any type of protein powder that you enjoy. (see sugestions below!).
Cocoa powder: Provides deep, rich chocolate flavor. So good!
Vanilla extract: Did you kow that vanilla makes chcolaet taste more chocolatey?! It’s true. Don’t skip the vanilla!
Sea salt: Balances the sweetness and adds a punch of flavor.
Sweetener: This is optional. If you want to keep the recipe sugar-free, I suggest using a monk fruit sweetener. Otherwise, you can use maple syrup or honey. They all work.
Optional add-ons: I love this topped with a dollop fresh whipped cream and some cocoa powder or shaved chocolate!

Which protein powder is best?

When it comes to choosing a protein powder, it’s all about finding what works best for your body and your lifestyle. Let’s break down the main differences between whey, beef isolate, and plant-based protein powders and why you might choose one over the other.

1. Whey Protein

Whey protein is derived from milk and is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s quickly absorbed and great for post-workout recovery. Personally, I think it has the best flavor and texture, however, it’s not suitable if you’re dairy-free or lactose-intolerant.

2. Beef Isolate Protein

Beef isolate is made from beef, but it’s not like eating a steak—it’s processed to remove fat and carbs, leaving a concentrated protein powder. It’s also a complete protein and is a great option if you’re avoiding dairy or soy. It’s less common than whey or plant-based powders, but it’s and excellent option for anyone who can’t tolerate dairy.

3. Plant-Based Protein

Plant-based protein powders are made from ingredients like peas, rice, hemp, or a blend of plants. They’re ideal for vegans, vegetarians, or anyone sensitive to dairy or animal products. While they’re not always complete proteins on their own, many brands mix plant sources to ensure you’re getting all the essential amino acids. Some find they can be a bit gentler on digestion.

Which protein powder should you choose?

Whey: If you’re not dairy-sensitive and want a fast-digesting, muscle-building protein that tastes great!
Beef Isolate:A great chocie is you want to avoid dairy, while still enjoying a delicious protein powder
Plant-Based: If you’re vegan, vegetarian, or prefer a more sustainable, dairy-free option.

The key is to listen to your body and choose the one that aligns with your dietary needs and preferences. Each type has its own benefits, so it’s just a matter of finding the right fit for you!

How to make this recipe

Heat the ingredients: In a small saucepan, add milk and heat over a medium low heat. As the milk is heating, whisk in the protein powder, cocoa powder, vanilla extract and sea salt. Continue to whisk until all the ingredients have blended into the milk and the cocoa mixture is smooth and creamy.
Serve: Once the milk is hot (you want it just below a boil), pour into your favorite mug and enjoy as is or with your favorite toppings.

Helpful tips

What is the best milk to use? I love to use an unsweetened vanilla almond milk and I’m a big fan of the brand MALK. It has simple ingredients, a rich creamy flavor and 1 cup offers 3 grams of fiber which is not the norm for most almond milks. However, you can use any plant based milk you love or you can even use cow’s milk, which I’ll often use when making this recipe for my kids.
Whisk constantly: Keep the mixture smooth by whisking continuously as it heats to prevent clumps or scorching.
Use medium-low heat: Avoid high heat, as it can cause the protein powder to clump or the milk to scald.
Don’t boil: Heat the hot chocolate until it’s steamy and warm, but don’t let it boil, as this can affect the texture and taste.
Customize the sweetness: Taste as you go and adjust the sweetener to suit your preference. If adding extra sweetener, I suggest monk fruit or stevia for a sugar-free option. Honey and maple syrup also work well – but ultimately, you can use any type of sweetener you prefer.

WATCH MY PROTEIN HOT CHCOLATE RECIPE VIDEO HERE!

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!

Homemade Protein Hot Chocolate (with Protein Powder!)

This homemade, high-protein hot chocolate recipe is a cozy treat made right on the stovetop using just three simple ingredients: milk, cocoa powder, and protein powder! The result? A rich, creamy, and delicious hot chocolate that's naturally sugar-free and packs 15 grams of protein per serving. Healthy hot chocolate in just 5 minutes? Yes, please!!

Course DESSERT, drinks, snack

Cuisine American

Diet Gluten Free

Prep Time 5

Cook Time 10

Total Time 15

Servings serving

Calories 166kcal

Author Dani Spies

Ingredients

1.5 cups milk of choice I like to use unsweetened vanilla almond milk
1/2 scoop 15-18g chocolate protein powder see notes
1 tablespoon cocoa powder
1/4 teaspoon vanilla extract
A pinch of sea salt
Optional: 1 tablespoon sweetener of choice see notes
Topping suggestions: fresh whipped cream and shaved chocolate

Instructions

In a small saucepan, add milk and heat over a medium low heat. As the milk is heating, whisk in the protein powder, cocoa powder, vanilla extract and sea salt. Continue to whisk until all the ingredients have blended into the milk and the cocoa mixture is smooth and creamy.
Once the milk is hot (you want it just below a boil), pour into your favorite mug and enjoy as is or with your favorite toppings.

Video

Notes

Notes: I like to use whey protein as it has a rich and creamy flavor and texture. But any protein powder can be substituted based on your dietary needs and preferences. If adding extra sweetener, I suggest monk fruit or stevia for a sugar-free option. Honey and maple syrup also work well – but ultimately, you can use any type of sweetener you prefer.

Nutrition

The post Homemade Protein Hot Chocolate (with Protein Powder!) appeared first on Clean & Delicious.

Easy Peel Hard Boiled Eggs (Perfect every time!)

Dani Spies — Thu, 02 Jan 2025 18:08:28 +0000

Learn how to make perfectly cooked hard-boiled eggs that are easy to peel every time. Whether you like them soft and jammy, well-done, or somewhere in the middle, I’ve got you covered! I’ll show how long to cook them paired with my fail-proof cooking technique so you can enjoy effortless, easy-peel, boiled eggs any day. Plus, I’ll share delicious ideas for enjoying this high-protein snack. So good!

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

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

Why You Need Hard-Boiled Eggs in Your Fridge

Hard-boiled eggs are one of the most delicious, convenient, and natural ways to increase your protein intake (something I have been working to do since I turned 50 this year!). A hard-boiled egg will never disappoint you for breakfast, lunch, or dinner. Here are just a few of the reasons that I love them:

Perfect Protein Powerhouse: Hard-boiled eggs are a quick, protein-packed (7 grams per egg) snack that will keep you feeling satisfied and energized throughout your day. Whether you’re on the go or need a quick bite, they’re a convenient and nutrient-dense option.
Meal Prep Magic: They’re a meal prep superstar! You can easily add them to salads, bowls, or avocado toast to elevate your meals without spending extra time in the kitchen.
Budget-Friendly Goodness: Eggs are one of the most affordable high-quality protein sources. Having hard-boiled eggs ready to go helps you save money while staying nourished.
Versatile and Delicious: Hard-boiled eggs are incredibly versatile. Slice them into soups, mash them for egg salad, or enjoy them plain with a sprinkle of salt, pepper, or even hot sauce—so many ways to keep things interesting!
Health in a Shell: Packed with vitamins and minerals like B12, selenium, and choline, hard-boiled eggs are a simple way to support brain health, metabolism, and overall wellness.

So grab a dozen eggs and get boiling—your future self will thank you!

Here’s what you’ll need

Believe it or not, all you need is eggs and a pot of boiling water. You will also need a bowl of ice water to help cool your eggs after they cook. It doesn’t get easier than that! I love to use pastured eggs, as I think they taste the best, but the method will work for any egg you choose (white, brown, organic, etc.).

Eggs: I always use large eggs when I am cooking or baking!
Cold water and ice: Once cooked, this helps cool down the eggs, making them easier to peel, and you can peel them sooner.

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

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

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

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

Boil the eggs

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

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

Place eggs in the ice water

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

Peel the eggs

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

How long does it take to boil eggs?

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

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

Hard Boiled Eggs Tips & Tricks

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

How to store hard-boiled eggs

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

How To Eat Hard-Boiled Eggs!

As promised, there are so many ways to turn your hard-boiled eggs into high-protein snacks and meals! Here are TEN of my tried and true go-to favorites:

Topped with sea salt and pepper: I love using fun salts like spicy sea salt or truffle sea salt, but a classic is also delish!
Scoop out the yolks and add some hummus! You can choose a traditional hummus, carrot hummus, or even lentil hummus. It’s super delicious and packs a protein punch.
Whip up a Classic Egg Salad: Mayo, celery, salt, and pepper – so simple and so good.
Macaroni Salad with Hard-Boiled Eggs: An easy and delicious way to add protein to your pasta salad.
Who says oatmeal has to be sweet?! Try my Savory Breakfast Oatmeal with Boiled Eggs for a scrumptious, protein-packed meal.
Buffalo Deviled Eggs make a fun snack with a spicy kick!
I love a classic tuna salad, but Tuna Salad with Boiled Eggs is my absolute favorite.
Avocado Egg Salad is a delicious option if you want to skip the mayo!
Add them on top of avocado toast with a sprinkle of everything bagel seasoning.
Make my healthy Potato Salad with Greek Yogurt and Hard-Boiled Eggs. Everyone always wants the recipe!

WATCH MY PERFECT HARD-BOILED EGGS 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!

Easy Peel Hard Boiled Eggs

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

Course snacks + starters

Cuisine American

Diet Gluten Free, Vegetarian

Cook Time 12

Total Time 12

Servings eggs

Calories 72kcal

Author Dani Spies

Ingredients

1-8 large eggs

Instructions

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

Video

Notes

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

Nutrition

The post Easy Peel Hard Boiled Eggs (Perfect every time!) 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.

Slow Cooker Shredded Chicken Breast

Dani Spies — Fri, 12 Apr 2024 00:14:59 +0000

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

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

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

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

Ingredients needed

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

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

How to make this recipe

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

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

Add seasoning over the chicken and pour in chicken broth.

Cook chicken breasts on low for 6 hours.

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

Use a fork to shred the chicken.

Enjoy shredded in any favorite recipe or paired with sides!

What’s the best way to shred chicken?

The quickest and easiest way to shred chicken is by using two forks on a cutting board. However, you can also use a hand mixer on low, or if you have a lot of chicken to shred, use a stand mixer on low or pulse it in a food processor.

Expert tips

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

Variations

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

Serving suggestions

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

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

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

Storage recommendations

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

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

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

More easy slow cooker recipes

SLOW COOKER SHREDDED CHICKEN RECIPE VIDEO

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Slow Cooker Shredded Chicken

Course Main

Cuisine American

Diet Gluten Free, Low Fat

Prep Time 5

Cook Time 6

Total Time 6 5

Servings servings

Calories 187kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Notes

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

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

Nutrition

The post Slow Cooker Shredded Chicken Breast appeared first on Clean & Delicious.

Ridiculously Easy Protein Pancakes with Pancake Mix

Dani Spies — Fri, 05 Apr 2024 15:18:31 +0000

I’m slightly obsessed with these ridiculously easy Protein-Packed Pancakes! Made with store-bought pancake mix, protein powder, cinnamon, baking soda, and egg whites, they are light, fluffy, and crazy delicious. Add them to your weekend meal prep and enjoy a simple, healthy breakfast all week long.

If you love pancakes for breakfast but want to enjoy a healthier option, these Super Easy Protein Pancakes made with just five ingredients are the perfect solution! They’re also great for anyone who wants a high-protein breakfast meal prep idea that is sweet, not savory (sometimes, I just can’t do another egg muffin, lol)!

I have spent the last year working with a fitness coach, and one of the daily habits I am committed to is getting a baseline of 30 grams of protein onto my plate for each meal (I even found a way to sneak protein into my banana bread, lol!).

If you follow me on Instagram, you know these pancakes have become a staple in my weekly routine. I call them my semi-homemade protein pancakes because I use a store-bought pancake mix as the base. I usually prepare five days’ worth of these pancakes during my meal prep, so I have them ready for a busy week. Let me show you how I do it!

How to meal prep protein pancakes

Think about your future self and how much time you can save if you prepare some protein pancake jars ahead of time. Here’s all you have to do (you’ve got this!):

Storage container: I like to use fat, short 16-ounce mason jars. They are great for prepping the dry ingredients for these protein pancakes and also work really well for overnight oats.
Pancake mix: Add 1/3 cup (or 40 grams) of pancake mix to each jar.
Extra add-ins: For flavor, add 1/4 tsp cinnamon. To make the pancakes light and fluffy, add 1/8 tsp baking soda. I also added 2-3 grams of fiber powder, which is optional (more details are below!).
Protein powder: Add half a scoop (2.5 tablespoons or 13 grams) of vanilla protein powder.
Store: Repeat this with however many jars you want to prep for the week; for me, that’s usually 5 or 6. Pop on the lid, and store them in a cool, dry place.
To prepare: Grab one of the pre-prepped pancake jars, mix in the liquid egg whites, and cook in an 8-inch skillet until golden brown on both sides.

Ingredients needed

This protein pancake recipe requires just five key ingredients plus one extra that I like to stir in for extra fiber. They couldn’t be easier to whip up, and they packed with nearly 25 grams of protein for just one pancake. Here is a note on all of the ingredients needed:

Pancake mix: I always use the Simple Mills Almond Flour Pancake Mix (which is also gluten-free). It creates a soft, light, fluffy pancake, but I bet you could use just about any pancake mix you prefer or have on hand—I tend to think they would all work.
Protein powder: Vanilla protein powder helps to boost the protein content and tastes great. I like the taste and texture of whey protein, but you can use a plant-based option if you prefer. This a super convenient way to bump up the protein content of tons of traditional breakfast options (high-protein overnight oats are the perfect example!).
Baking soda: Don’t skip this step! It’s the secret to creating a super fluffy pancake.
Cinnamon: Ground cinnamon always! It adds the most delicious, cozy, warm flavor.
Fiber powder: It’s optional but I like to add NOW acacia fiber powder for plenty of fiber and a filling breakfast.
Liquid egg whites: This is all the liquid you need! Egg whites help to boost the protein even more and keep the pancakes nice and light!

How to make this recipe

OK! Get ready and don’t blink – these super easy protein pancakes come together in a flash. You’ll notice I like to cook mine into one big pancake, but you can certainly make smaller pancakes if you prefer a stack.

Whisk all ingredients until fully combined – this can also be done right in the mason jar.

Pour the pancake batter into an 8-inch skillet that has been heated over medium heat and coated with cooking spray.

Allow the batter to cook for 2 minutes, then flip and cook for another 2 minutes or until golden brown and set through.

Don’t forget your toppings! My favorite way to finish these protein pancakes is topped with nut butter or PBFit (lower fat with higher protein option!) and some fresh berries. Maple syrup would also be delicious.

Helpful tips

Let’s make sure your pancakes turn out just right! Here are a few friendly tips to keep in mind.

One serving: This recipe makes one big pancake, which is one serving. You can also make them smaller if you prefer a stack of pancakes. Each serving is loaded with protein, very filling, and has a good balance of carbs, protein, and healthy fats. If you like numbers, here’s the breakdown per serving: 278 calories,
What type of pan: Use any nonstick pan or nonstick griddle. I like to use a smaller 8-inch pan, so that one pancake ideally takes up the entire surface area.
When to flip: The pancakes are ready to flip when the edges are set and you see little bubbles on the surface of the pancakes. This is about 2 minutes per side.
Keep warm: If you’re making multiple pancakes for your family, to keep cooked pancakes warm until you have them all ready, place cooked pancakes in a 200ºF oven to keep them warm.

Variations

Use a different pancake mix: Follow the same measurements, and this recipe should work fine with other pancake mixes. However, I’ve only used the Simple Mills almond flour pancake mix, so I can’t for sure.
Toppings: Yes, please! Add fresh fruit, a dollop of yogurt, nut butter, chocolate chips, chopped nuts, and/or a drizzle of maple syrup. There are so many options!
Flavorings: Add some grated nutmeg or fresh lemon zest to change up the flavor! Vanilla or almond extract would also be a delicious way to add an extra flavor boost.

How to store leftovers

Aside from prepping jars of pancake mix, you can also prep cooked pancakes because they store wonderfully. Quadruple the batch and you’ll have pancakes to enjoy all week long! These make a great grab-and-go breakfast for those busy mornings. Here is how you can store (or freeze) them:

In the refrigerator: When the pancakes have cooled, place them in an airtight container or zip-top bag and store them in your fridge for up to about 4 days.
In the freezer: Place the leftover pancakes in an airtight zip-top bag and label it with the date. They will keep for up to 3 months in the freezer. No need to thaw before reheating!
Reheat: When you’re ready to eat a pancake, pop it in the microwave for about 45 seconds or rewarm in a toaster oven.

More healthy pancake recipes

WATCH MY EASY PROTEIN PANCAKES RECIPE VIDEO HERE!

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!

Ridiculously Easy Protein Pancakes with Pancake Mix

I'm slightly obsessed with these Super Easy Protein Pancakes! Made with just five ingredients (store-bought pancake mix, protein powder, cinnamon, baking soda, and egg whites), they are light, fluffy, and packed with protein and fiber. Meal prep the pancake base ahead and have an easy, healthy breakfast recipe ready for a busy week.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Low Calorie

Prep Time 5

Cook Time 5

Total Time 10

Servings serving

Calories 255kcal

Author Dani Spies

Ingredients

1/3 cup (40 grams) Simple Mills almond flour pancake mix
2.5 tablespoons (13 grams) vanilla protein powder
1/8 teaspoon baking soda
dash of cinnamon
1 teaspoon (2 grams) NOW acacia fiber powder (optional)
1/3 cup (90 grams) liquid egg whites

Instructions

Whisk all of the ingredients to fully combine in a large bowl.
Pour into an 8-inch nonstick pan. Cook for 2 minutes on each side.
Top with any favorite toppings! I love to top my pancake with PBFit or natural peanut butter and fresh berries.

Video

Notes

Storage tips:

- In the refrigerator: When the pancakes have cooled, place them in an airtight container or zip-top bag and store them in your fridge for up to about 4 days.

- In the freezer: Place the leftover pancakes in an airtight zip-top bag and label it with the date. They will keep for up to 3 months in the freezer. No need to thaw before reheating!

- Reheat: When you’re ready to eat a pancake, pop it in the microwave for about 45 seconds or rewarm it in a toaster oven.

Nutrition

The post Ridiculously Easy Protein Pancakes with Pancake Mix appeared first on Clean & Delicious.