Everything You’ll Need

Use all your favorite pizza toppings to make this healthy pizza bowl recipe! Here’s what I like to use, but feel free to swap in ingredients that you like best:

Key Ingredients

• Cottage Cheese is the base for these high-protein pizza bowls! I tried this recipe with full-fat, non-fat, and low-fat cottage cheese (FYI, I love the brand Good Culture ). I enjoyed the low-fat variety best as it was thick and creamy but not too rich. I noticed that other variations blend the cottage cheese beforehand to smooth out the curds. This is always an option, but I never do it because I love the texture the curds add to the pizza bowl.
• Marinara Sauce gets blended in with the cottage cheese. I always opt for store-bought marinara because it’s quick and convenient. While there are a handful of great brands to choose from, Cucina Antiqua is one of my favorites because it’s made with good-quality ingredients while being lower in sugar than most store-bought marinara options (you would be surprised at how much sugar some store-bought marinara can have!)

How to Make a Cottage Cheese Pizza Bowl

Start by combining cottage cheese, Parmesan, half of the marinara sauce, and seasonings. Stir in half of the toppings as well.

Put everything into an oven-safe bowl (I use this one) and then layer on the remaining marinara sauce before sprinkling the cheese over the top.

Finish with the rest of your pizza toppings and seasonings! I also love a sprinkle of red pepper flakes for some heat.

Now, you can either bake your cottage cheese pizza bowl in the oven or pop it in the microwave for lunch or dinner in a flash!

How to Store Leftover Pizza Bowls

• Refrigeration: Allow the pizza bowls to cool completely before storing. Place a top on the container or cover tightly with plastic wrap and refrigerate for up to 3-4 days.
  
• Reheating: Reheat in the microwave for about 1-2 minutes or in the oven at 350°F until the cheese is melted and bubbly again (about 20 minutes).

More Cottage Cheese Recipes to Try

• Cottage Cheese Scrambled Eggs
• Cottage Cheese Breakfast Toast
• Egg White Muffins with Cottage Cheese
• 5-Minute Cottage Cheese Bowl with Tropical Fruit

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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High Protein Cottage Cheese Pizza Bowls (27g!)

Cottage cheese pizza bowls are a healthy, high-protein lunch or dinner idea that delivers 20 grams of protein per serving. These cheesy pizza bowls have gone viral on TikTok (you will soon see why!) and are a low-calorie alternative to pizza night. They're quick, easy, delicious, and perfect for meal prep.

Course Main

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 10 minutes minutes

Servings 2 servings

Calories 230kcal

Author Dani Spies

Ingredients

• 1.5 cups low-fat cottage cheese, I love this brand
• 1/3 cup low sugar marinara sauce (divided), I used this one
• 2 tablespoons Parmesan cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon Italian seasoning
• 1/4 cup chopped black olives, divided
• 1/4 cup diced bell pepper, divided
• 1/4 cup diced onion, divided
• 1/4 cup shredded mozzarella cheese
• pinch red pepper flakes

Instructions

• Combine cottage cheese, parmesan, 1/4 cup marinara sauce, garlic powder, and Italian seasoning. Stir in half of the black olives, chopped bell pepper, and chopped onions.
  
• Divide the mixture amongst two oven-safe containers (I use this one). Top each container with one tablespoon of marinara sauce and sprinkle two tablespoons of shredded mozzarella over the top of each.
  
• Divide the remaining olives, peppers, and onions and sprinkle over the top of each bowl. Add an extra sprinkle of Italian seasoning over the top and red pepper flakes.
  
• Bake at 425 F for 10-12 minutes. If you’d like to, brown the top, you can finish it under the broiler for an extra minute. Alternatively, you and microwave the pizza bowl for 1 1/2-2 minutes.
• Serve with crackers, pita chips, or fresh chopped veggies for dipping.
  

Notes

• • Make Ahead: You can prep the ingredients ahead of time and store them in the fridge for up to a day, making it easy for busy nights.

• • Use a Microwave-Safe Dish: If you’re using the microwave, make sure your dish is microwave-safe and avoid using metal. The same goes for the oven. 

Nutrition

Serving: 1serving | Calories: 230kcal | Carbohydrates: 11g | Protein: 27g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 4g | Cholesterol: 21mg | Sodium: 1314mg | Potassium: 334mg | Fiber: 2g | Sugar: 7g | Vitamin A: 455IU | Vitamin C: 4mg | Calcium: 261mg | Iron: 1mg

© Clean & Delicious

The post High Protein Cottage Cheese Pizza Bowls (27g!) appeared first on Clean & Delicious.

Did you know that eggs and cottage cheese are best friends? It’s true! Not only does this delicious combination pack in protein, but they are also the perfect base for tons of healthy breakfast options. Whether it’s my cottage cheese and spinach egg bake, cottage cheese pancakes, or these easy egg bites with cottage cheese, this protein-packed duo won’t let you down!

I am turning 50 this year, and one of the daily habits I am committed to is starting my day with protein! A healthy, protein-rich breakfast can help support muscle maintenance, keep you feeling full longer, and prevent mid-morning energy crashes. I aim for about 30 grams of protein per meal, but anywhere between 20-35 grams is a great goal.

This approach to breakfast is not just beneficial for athletes; it’s great for anyone looking to maintain a healthy lifestyle and keep their energy levels steady throughout the day.

Why you will love these grab-n-go egg bites:

• Quick and easy: You can make them ahead quickly, making them super convenient for busy mornings. Just grab them and go!
• Good for you: Cottage cheese and eggs provide a protein-packed, nutritious start to the day. Plus, the veggies add nutrients and fiber.
• Customizable: They are so versatile. Switch up the veggies, add some herbs, or chop leftover meat for endless flavor options. Want even more protein? Try my egg white muffins with cottage cheese.
• Meal-prep friendly: Whip them up on the weekend and have them on hand for the week. This makes it much easier to stay aligned with your healthy eating goals.
• Portable: Perfect for on-the-go breakfasts or snacks. There is no need to stop for fast food when you have these delicious egg bites on hand.

Ingredients you’ll need

This egg bite recipe only requires five ingredients plus seasonings! Here’s what you’ll need:

• Eggs: The main ingredient, providing protein and a fluffy texture to the egg bites. I love using pastured eggs as I find they have the best flavor!
• Low-fat cottage cheese: Adds creaminess and extra protein while keeping the recipe light and healthy. Full-fat or non-fat cottage cheese works as well! I love and highly recommend the brand Good Culture. It has the best flavor and texture!
• Sea salt & black pepper: Always!
• Oregano: A fragrant herb that gives the egg bites a savory Mediterranean flavor. Unexpected and so delish.
• Red bell pepper: Adds a touch of sweetness, vibrant color, and nutrient density.
• Spinach: An easy way to work some extra greens into your diet.
• Feta cheese: Salty, tangy, deliciousness!

Substitutions and variations

This is such a flexible recipe! You can easily make changes based on what you have on hand and what you love. Here are some ideas:

• Cheese swap: Replace feta with shredded cheddar, mozzarella, or goat cheese.
• Veggie variations: Try mushrooms, zucchini, broccoli, or sun-dried tomatoes instead of spinach and red bell peppers. (You can sauté the veggies before adding them to the mix to bring out more flavor and soften them.
• Herb options: Use basil, parsley, dill, or thyme instead of oregano to mix things up.
• Protein boost: Add cooked, crumbled turkey bacon, chicken sausage, or diced ham for extra heartiness.
• Spicy kick: Add diced jalapeños, red pepper flakes, or a dash of hot sauce for a bit of heat.

How to make this recipe

Add water to a 9×13-inch baking pan halfway to the top to start this simple recipe. Place on the bottom rack of the oven. This helps to keep the egg muffins moist and tender while baking.

Preheat the oven to 350℉. Generously grease a 12-cup, non-stick muffin pan with cooking spray and set aside. Alternatively, you can line the muffin pan with silicone muffin liners.

Combine the eggs, cottage cheese, salt, black pepper, and cottage cheese in a blender.

Blend until well combined and smooth.

Evenly divide the peppers, spinach, and feta cheese in each muffin cup. I just eyeball this, trying to make them as even as possible. Each muffin cup will have 2-3 tablespoons of veggies and cheese.

Pour about 1/3 cup of the egg and cottage cheese mixture on top the veggies and cheese in each muffin cup. I like to start with less and then go back to make sure they are fairly even. Each cup should be 3/4 full or a tiny bit more.

Use a toothpick to stir the veggies and cheese a bit. This does not affect the flavor, but it helps to bring them to the top as the egg muffins bake, which makes for a pretty muffin cup.

Bake for 20-25 minutes or until the muffins are set and cooked through the center. They will puff up when cooking and then deflate a bit as they cool.

Cool for 12-15 minutes. Run a knife along the side of each muffin, remove it, and enjoy!

Helpful tips

• Grease the pan well: To prevent sticking, thoroughly grease your muffin tin or use silicone molds for easy removal.
• Don’t overfill: Fill muffin cups only about ¾ full to allow room for the egg mixture to puff up as it bakes.
• Customize portions: You can even use mini muffin tins for bite-sized servings, perfect for snacks or smaller appetites. Just be sure and adjust the cooking time.
• Check doneness: Bake until the egg bites are set and slightly golden on top; they should no longer jiggle in the center.
• Make ahead: Prepare a batch and refrigerate or freeze them for quick, healthy breakfasts throughout the week.

Storage recommendations

• Refrigerate: Store completely cooled egg cups in an airtight container in the fridge for up to 4-5 days.
• Freeze: Yes, you can freeze egg bites! Once completely cooled, place on a baking sheet in a single layer and freeze until solid. Then, transfer them to a freezer-safe container or bag, and store them for up to 2-3 months.
• Reheat from refrigerated: Microwave egg bites on medium power for 30-60 seconds or until warmed through.
• Reheat from frozen: Wrap in a damp paper towel and microwave on low power in 30-second intervals until heated, or let thaw overnight in the fridge before reheating.

More healthy breakfast recipes to try

• Overnight Steel Cut Oats
• Egg and Cottage Cheese Flatbread
• Cottage Cheese Scrambled Eggs
• Cottage Cheese Breakfast Toast

Thanks so much for reading! If you make this recipe, I would love 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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Grab-N-Go Egg Bites with Cottage Cheese (14g Protein!)

Ditch the Starbucks drive-through and make these quick-baked grab-n-go egg bites with cottage cheese instead! Packed with 14 grams of protein per serving and loaded with veggies, this healthy breakfast idea is made in a muffin tin and is perfect for meal prep.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 20 minutes minutes

Cook Time 20 minutes minutes

Total Time 40 minutes minutes

Servings 6 servings

Calories 125kcal

Author Dani Spies

Ingredients

• 8 eggs
• 1 cup low-fat cottage cheese, I love Good Culture
• 1/4 teaspoon black pepper
• 1/2 teaspoon oregano
• 1/2 cup diced red bell pepper
• 1 cup chopped spinach
• 1 ounce feta cheese

Instructions

• Add water to a 9×13 baking pan halfway to the top. Place on the bottom rack of the oven. This helps to keep the egg muffins moist and tender while baking.
• Preheat the oven to 350℉. Generously grease a 12-cup, non-stick muffin pan with cooking spray, set aside. Alternatively, you can line the muffin pan with silicone muffin liners.
• In a blender, combine the eggs, cottage cheese, black pepper, and oregano. Blend until well combined and smooth.
  
• Evenly divide the peppers, spinach and feta cheese amongst each muffin cup. I just eyeball this, trying to make them as even as possible. Each muffin cup will have 2-3 tablespoons of veggies and cheese.
  
• Pour about 1/3 cup of the egg and cottage cheese mixture on top the veggies and cheese in each muffin cup. I like to start with less and then go back to make sure they are fairly even. Each cup should be 3/4 full or a tiny bit more.
  
• Use a toothpick to stir the veggies and cheese a bit. This does not affect the flavor, but it helps to bring them to them to the top as the egg muffins bake, which makes for a pretty muffin cup.
• Bake for 20-25 minutes or until the muffins are set and cooked through the center. They will puff up when cooking and then deflate bit as they cool.
  
• Cool for 12-15 minutes. Run a knife along the side of each muffin, remove, and enjoy!
  

Notes

Storage tips

• Refrigerate: Store completely cooled egg cups in an airtight container in the fridge for up to 4-5 days.
• Freeze: Yes, you can freeze egg bites! Once completely cooled, place on a baking sheet in a single layer and freeze until solid. Then, transfer them to a freezer-safe container or bag, and store them for up to 2-3 months.
• Reheat from refrigerated: Microwave egg bites on medium power for 30-60 seconds or until warmed through.
• Reheat from frozen: Wrap in a damp paper towel and microwave on low power in 30-second intervals until heated, or let thaw overnight in the fridge before reheating.

Nutrition

Serving: 2egg bites | Calories: 125kcal | Carbohydrates: 2g | Protein: 13g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 224mg | Sodium: 302mg | Potassium: 147mg | Fiber: 0.2g | Sugar: 1g | Vitamin A: 824IU | Vitamin C: 1mg | Calcium: 87mg | Iron: 1mg

© Clean & Delicious

The post Grab-N-Go Egg Bites with Cottage Cheese (14g Protein!) appeared first on Clean & Delicious.

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

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

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

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

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

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

Boil the eggs

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

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

Place eggs in the ice water

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

Peel the eggs

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

How long does it take to boil eggs?

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

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

Hard Boiled Eggs Tips & Tricks

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

How to store hard-boiled eggs

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

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Easy Peel Hard Boiled Eggs

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

Course snacks + starters

Cuisine American

Diet Gluten Free, Vegetarian

Cook Time 12 minutes minutes

Total Time 12 minutes minutes

Servings 8 eggs

Calories 72kcal

Author Dani Spies

Ingredients

• 1-8 large eggs

Instructions

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

Video

Notes

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

Nutrition

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

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The post Easy Peel Hard Boiled Eggs (Perfect every time!) appeared first on Clean & Delicious.

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

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

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

Ingredients needed

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

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

How to make this recipe

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

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

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

Expert tips

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

Variations

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

Serving suggestions

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

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

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

Storage recommendations

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

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

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

More easy slow cooker recipes

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

SLOW COOKER SHREDDED CHICKEN RECIPE VIDEO

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

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Slow Cooker Shredded Chicken

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

Course Main

Cuisine American

Diet Gluten Free, Low Fat

Prep Time 5 minutes minutes

Cook Time 6 hours hours

Total Time 6 hours hours 5 minutes minutes

Servings 6 servings

Calories 187kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Notes

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

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

Nutrition

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

© Clean & Delicious

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If you are looking for an easy, delicious way to add more protein to your breakfast each day, you have to try adding cottage cheese to your scrambled eggs (you can also use cottage cheese to make my grab-n-go egg muffins and my egg white cottage cheese muffins… but I digress!).

Cottage cheese is a fresh cheese curd product with a mild flavor, known for its soft, creamy texture and small curds. It’s a versatile dairy staple, high in protein and low in fat. Just 1/2 cup of cottage cheese can pack in 14 grams of protein, making it a popular choice for those living a clean and delicious lifestyle! Have you ever tried cottage cheese toast, cottage cheese flatbread, or cottage cheese alfredo sauce?! So good!

Not only does cottage cheese pack in the protein, but it also creates the creamiest, fluffiest, most delicious scrambled eggs. Once you try adding cottage cheese to your morning scramble, you may never want to eat your eggs without it again! Sometimes, I’ll serve this high-protein scramble over the top of a baked sweet potato for an easy, delicious, and satisfying breakfast.

Eggs With Cottage Cheese

Mixing cottage cheese with scrambled eggs is a quick and easy way to start your day with a nutritious, high-protein breakfast. This is important because increasing your protein intake at breakfast can help you maintain healthy muscle tissue, support strong bones, maintain energy levels (goodbye cravings and blood sugar crashes!), and keep you feeling fueled and satiated all morning long.

Enjoy your eggs on their own for a super light breakfast or serve with some whole grain toast and fresh berries (or sliced avocado) to round out the meal. Want even more protein (I try to aim for a baseline of 30 grams per meal myself)? Serve your scramble with a side of turkey bacon or chicken sausage.

Healthy Tip: Cottage cheese is super versatile! While it’s delicious in savory dishes like this one, it also pairs well with sweet dishes as well! Try adding it to your pancakes for a high-protein breakfast pancake or simply serving up a bowl of cottage cheese topped with fresh tropical fruits and a drizzle of honey or nut butter. So many options!

Ingredients You’ll Need

The best part of this recipe is that it only requires 3-everyday ingredients and is done in just 5 minutes. Here’s what you’ll need.

• Eggs – Serve as the base of the healthy breakfast recipe, providing a high-quality protein source and creating the structure for the fluffy scrambled eggs. Alternatively, egg whites would also work – or – a combination of them both.
  
• Cottage Cheese – Adds creaminess and an extra 10 grams of protein to the scrambled eggs. You’ll need 2 tablespoons per egg (so for this recipe 1/4 cup). I like to use low-fat cottage cheese, but fat-free and full-fat would both work as well. I am obsessed with the Good Culture brand- I think it’s the most delicious brand of cottage cheese on the market.
  
• Salt & Pepper – It’s all you need to season the eggs. Simple and delicious.
  
• Cooking Oil (butter or coconut oil) – Used to grease the pan, it ensures the eggs don’t stick while adding a hint of flavor, whether it’s the richness of butter or the subtle sweetness of coconut oil.
  

How To Make Cottage Cheese and Scrambled Eggs

Gather your ingredients: cottage cheese, eggs, salt, pepper, and something to grease the pan (butter, coconut oil, and/or non-aerosol cooking spray will all work.

Mix the ingredients: To a small bowl, add the eggs, cottage cheese, salt, and pepper. Whisk until well combined and incorporated. 

Prepare the pan: Coat a nonstick skillet with a small amount of cooking oil and turn the heat to medium-low. Pour the egg mixture into the pan.

Cook the eggs: Slowly cook the eggs using a rubber spatula to gently scramble them until light, fluffy curds begin to form and the eggs are cooked through with a soft and creamy texture.

Note: The secret to making great scrambled eggs is to cook them low and slow, so take your time and don’t rush the process. If your cottage cheese eggs seem watery, it could be due to the moisture content in the cottage cheese. To avoid this, try draining any excess liquid from the cottage cheese before adding it to the eggs. Alternatively, you may just need to cook the eggs for a bit longer to evaporate extra moisture.

Remove and serve: Remove while hot and serve with your favorite breakfast sides. Whole grain toast and fresh berries are delicious. If you’d like to build a low-carb breakfast, serve it with avocado and a side of breakfast sausage or turkey bacon.

Can I make this recipe ahead of time and reheat it?

Yes, you can prepare these high-protein eggs in advance and reheat them if necessary. However, for the best texture, gently reheat them in a pan over low heat.

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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2 Minute Scrambled Eggs with Cottage Cheese

2-Minute Scrambled Eggs with Cottage Cheese is an easy, healthy, high-protein breakfast recipe that's naturally low-carb and perfect for busy mornings. Adding creamy cottage cheese to your morning scramble creates light, fluffy, that delivers 20 grams of protein per serving!

Course BREAKFAST, low carb + keto

Cuisine American

Diet Gluten Free

Prep Time 1 minute minute

Cook Time 2 minutes minutes

Total Time 3 minutes minutes

Servings 1 serving

Calories 220kcal

Author Dani Spies

Ingredients

• 2 large eggs
• 1/4 cup low-fat cottage cheese
• pinch of salt and black pepper
• 1 teaspoon butter, (coconut oil or cooking spray also works)

Instructions

• In a small bowl, whisk eggs with cottage cheese, salt, and pepper until well combined.
  
• Coat a small nonstick skillet with cooking spray and heat over medium-low heat. Carefully pour the egg mixture into the pan.
  
• Using a rubber spatula, cook and stir scrambling the eggs gently until large fluffy curds form and the eggs are cooked through but still soft and creamy.
  
• Transfer to a plate and serve with your favorite breakfast sides.
  

Notes

• Use 4 egg whites instead of 2 whole eggs for a higher protein, lower fat breakfast.

Nutrition

Serving: 1recpie | Calories: 220kcal | Carbohydrates: 2g | Protein: 20g | Fat: 14g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 385mg | Sodium: 404mg | Potassium: 188mg | Sugar: 2g | Vitamin A: 688IU | Calcium: 92mg | Iron: 2mg

© Clean & Delicious

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Are you looking for inspiration for a new healthy, delicious breakfast to enjoy at home? Look no further because I have you covered with this high-protein, nutrient-rich cauliflower eggs recipe. That’s right, scrambled eggs with hidden cauliflower rice are such an easy way to enjoy a satisfying veggie-filled meal! Nutritious, doable and so quick to make, the whole family will enjoy this breakfast recipe. They’ll never even guess there’s cauliflower added to the eggs!

If you’ve tried my blueberry banana cauliflower smoothie or cauliflower oatmeal, then you know that I’m no stranger to adding cauliflower to my morning meal! It’s a great addition to dinner as well – cauliflower taco meat and cauliflower fried rice, are both go-to staples in our home.

Reasons to love this recipe

• Simple to make and cleanup is a breeze! You only need one pan.
• This tasty breakfast is filled with flavor AND nutrients.
• It’s high in protein, so it will keep you satisfied all morning long!
• Super versatile – add in spinach or another veggie and serve with a variety of sides.

Ingredients needed

You probably have everything needed to make these cauliflower eggs already in your kitchen. Here’s the list:

• Cauliflower rice: We’re combing 3/4 cup cauliflower rice with our eggs to really bulk them up and add extra fiber and volume. I like to use frozen cauliflower rice but you can also make your cauliflower rice from scratch.
• Egg whites & egg: I like to use 1/2 cup egg whites and 1 egg when making this, but feel free to use any combination of egg whites and eggs as you’d like.
• Seasonings: A simple blend of garlic powder, turmeric, salt, and pepper adds plenty of flavors. Other spices and even fresh herbs may be added as you see fit.
• Shredded cheddar cheese: Use cheddar or any other type of cheese you would prefer. There are so many tasty options. 

How to make this recipe

This scrambled egg recipe is super simple to whip up and only takes about 10 minutes in total. Here are the simple steps:

1. Prep: Heat a small non-stick skillet over medium-low heat and spray with non-aerosol cooking spray.
2. Sauté cauliflower: Add cauliflower rice and season with salt, pepper, garlic powder, and turmeric.  Toss everything together and cook until the cauliflower is warmed through (just a couple of minutes).
3. Scramble eggs: Whisk together eggs and egg whites, and pour over cauliflower. Cook for 3-4 minutes, stirring periodically to create a scramble.  

4. Add cheese: Once the eggs are just about set through, sprinkle cheese over the top and pop on a lid and cook until the cheese is just melted.
5. Serve: Plate the cauliflower eggs with whole grain toast, and fresh fruit, or enjoy this dish on its own!

Expert tips

• For ease, cost, and convenience, we typically just buy riced cauliflower from the grocery store. However, if you’d like to rice your own cauliflower, here’s a guide on how to make cauliflower rice at home. If you buy frozen cauliflower rice, be sure to thaw it before adding it to this recipe.
• The serving size of this recipe is 1 serving. Feel free to double, triple, or even quadruple the recipe, if you’re serving multiple people. Just be sure to use a large enough skillet.
• Be sure to use a non-stick skillet and grease it well with a non-aerosol cooking spray, so that the eggs don’t stick to the pan.
• For best results, enjoy immediately. Scrambled eggs do not store and reheat very well.

Customize this recipe

There are SO many different ways to customize scrambled eggs. Here are some options:

• Protein: (cook and add any of these in with the eggs or serve on the side) ham, breakfast sausage, chicken, chorizo, ground beef
• Cheese: aside from cheddar, try Monterey Jack, Swiss, mozzarella, fontina, pepper jack, feta
• Veggies: (add extra cooked veggies or serve on the side) mushrooms, bell peppers, onions, kale, spinach, broccoli

Serving suggestions

Here are a few ideas of sides to serve with your scrambled eggs: 

• Fruit: These are great served with any fruit, like sliced oranges, bananas, cantaloupe, grapes, pineapple, strawberries, and/or blueberries. It would also go great with a simple fruit salad.
• Bread: Add a simple piece of toast, a blueberry muffin, a slice of banana bread, or zucchini bread. 
• Salad: If you want to enjoy this dish for lunch or dinner, serve it with a small green salad on the side. For a green salad, simply toss mixed greens with lemon juice, olive oil, salt, and pepper. Feel free to add toppings to your salad such as red onion, cherry tomatoes, avocado, or croutons. This simple kale salad would also be perfect.

Learn how to make 3 of my favorite ‘hidden cauliflower’ rice recipes (including this scramble) in the video below!

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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Scrambled Eggs with Cauliflower Rice

Scrambled eggs with hidden cauliflower rice is my new favorite way to eat eggs for breakfast. This easy, healthy recipe comes together in just 5 minutes and I promise, you can't even taste the cauliflower.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 225kcal

Author Dani Spies

Ingredients

• 3/4 cup cauliflower rice
• 1/2 cup liquid egg whites
• 1 egg
• 1/8 tsp garlic powder
• Pinch of turmeric
• Salt and pepper to taste
• 2 tbsp shredded cheddar cheese
• Cooking spray

Instructions

• If using frozen cauliflower, be sure to defrost your rice before cooking. Heat a small non-stick skillet over medium low heat and spray with non-aerosol cooking spray. Add cauliflower rice and season with salt, pepper, garlic powder and turmeric. Toss everything together and cook until the cauliflower is warmed through (just a couple of minutes).
  
• Whisk together eggs and egg whites, pour over cauliflower. Cook for 3-4 minutes, stirring periodically to create a scramble.
  
• Once the eggs are just about set through, sprinkle cheese over the top and pop on a lid and cook until the cheese is just melted.
  
• Serve with whole grain toast, fresh fruit or enjoy on it’s own!
  

Notes

This recipe is for 1 serving. Feel free to double, triple, or even quadruple the recipe, if you’re serving multiple people.

Nutrition

Serving: 1serving | Calories: 225kcal | Carbohydrates: 9g | Protein: 24g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 181mg | Sodium: 431mg | Potassium: 437mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1391IU | Vitamin C: 58mg | Calcium: 172mg | Iron: 3mg

© Clean & Delicious

The post Scrambled Eggs with Hidden Cauliflower Rice appeared first on Clean & Delicious.

Ground taco meat with cauliflower rice is one of the many ways I have come to love the versatility of cauliflower rice! I usually buy mine frozen but you can also make cauliflower rice with or without a food processor at home!

Hiding the cauliflower in taco-seasoned ground beef is just the beginning! You can also add it to oatmeal, scrambled eggs, smoothies, and white or brown rice to add more volume!

And dare I mention that you can make bagels and pizza crust with cauliflower?! Crazy, I know – but also very cool!

Why you’ll love this recipe

• Simple and easy: simply brown ground beef (or any meat you prefer) in a skillet, then add the cauliflower and taco seasoning. You will only need about 20 minutes to get dinner on the table!
• Versatile: This dish is great for making so many different meals! Use it to make tacos, burrito bowls, and quesadillas, or simply enjoy it on its own with your preferred toppings.
• Packed with flavor: The flavors in this cauliflower taco meat are delightful. Once the cauliflower is combined with the ground beef, you won’t even know it’s there.
• Nutritious: Loaded with fiber, protein, and plenty of micronutrients, this taco meat will leave you full and satisfied.

Ingredients needed

When I need and quick and easy weeknight meal, I can always count on this cauliflower rice taco meat recipe (well, this or my veggie fried cauliflower rice, but I digress….). It’s easy to make and totally versatile. Add your favorite toppings for a personalized taco or use it to make a taco salad. Here’s what you’ll need:

• Ground meat: We like to use grass-fed ground beef in this recipe. However, feel free to use ground turkey, chicken, or bison instead. You can also choose to use lean ground beef if you’d like.
• Cauliflower rice: You can use either fresh cauliflower rice or frozen cauliflower rice for this recipe. Both types of riced cauliflower work great. Here’s a guide on how to make homemade cauliflower rice, if you’d like to make your own.
• Taco seasoning: Use your favorite packet blend or homemade taco seasoning. If I’m using store-bought, I like the Siete brand.

How to make this recipe

It’s so quick & easy to whip up this healthy taco meat recipe! Here’s the simple process:

1. Brown meat: In a large cast iron skillet or non-stick pan, brown meat until just about cooked through, breaking it into small crumbles.
2. Cook with cauliflower rice: Add in cauliflower rice, and sauté for 5 minutes or until cauliflower is tender.

3. Add taco seasoning: Stir in taco seasonings and water, cook for another 3-4 minutes or until everything has come together and enjoy!
4. Serve: Enjoy on its own, in a taco, over a salad or stuffed in a quesadilla. To make an easy taco use a warm corn tortilla and layer it with lettuce, beef, shredded cheddar, greek yogurt, tomatoes and onions.

Expert tips

• Cooking ground meat: To ensure ground meat is fully cooked, when checked with a food thermometer, the internal temperature should read 160°F. If you don’t have a thermometer, you should make sure it is no longer pink and firm to the touch.
• Short-cut tip: To really simplify dinner, use store-bought pre-shredded lettuce, shredded cheese, and already-made pico de gallo and guacamole from the produce section of the store.

Serving suggestions

• Bowl: Serve this in a bowl with other favorite ingredients; such as avocado, cilantro, Greek yogurt or sour cream, and a side of tortilla chips.
• Tacos: Pile this in some warm corn tortillas and top with lettuce, shredded cheese, and pico de gallo.
• Burrito: Spoon into a large flour tortilla and then add some sautéed veggies and guacamole.
• Nachos: Top tortilla chips with this meat mixture and sprinkle on some cheddar cheese. Bake until cheese is melted.

Storing leftovers

Store leftovers in an airtight container in the fridge for up to about 5 days. Reheat in a skillet over medium heat or in the microwave for about 60 seconds.

You can also freeze this cauliflower taco meat for up to 3 months. Defrost in the refrigerator overnight or reheat in a skillet or microwave until defrosted.

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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Ground Taco Meat with Cauliflower Rice

Taco meat with cauliflower rice is a great way to sneak extra veggies, a boost of fiber, and more volume into your meal.

Course DINNER

Cuisine Mexican

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 6 servings

Calories 156kcal

Author Dani Spies

Ingredients

• 1 pound grass fed ground beef
• 3 cup cauliflower rice defrosted if frozen
• 4-5 tbsp taco seasoning I love using Siete
• 1/3 cup water

Instructions

• In a large cast iron skillet or non stick pan, brown meat until just about cooked through, breaking into small crumbles.
  
• Add in cauliflower rice, sauté for 5 minutes or until cauliflower is tender.
  
• Stir in taco seasonings and water, cook for another 3-4 minutes or until everything has come together and enjoy!
  
• Serve on its own, in a taco, over a salad or stuffed in a quesadilla. To make an easy taco use a corn tortilla and layer it with lettuce, beef, shredded cheddar, greek yogurt, tomatoes and onions.
  

Notes

• Store leftovers in an airtight container in the fridge for up to about 5 days. Reheat in a skillet over medium heat or in the microwave for about 60 seconds.
• You can also freeze this cauliflower taco meat for up to 3 months. Defrost in the refrigerator overnight or reheat in a skillet or microwave until defrosted.

Nutrition

Serving: 1serving | Calories: 156kcal | Carbohydrates: 5g | Protein: 17g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 3g | Trans Fat: 0.5g | Cholesterol: 49mg | Sodium: 209mg | Potassium: 482mg | Fiber: 2g | Sugar: 2g | Vitamin A: 156IU | Vitamin C: 39mg | Calcium: 27mg | Iron: 2mg

© Clean & Delicious

The post Ground Taco Meat with Cauliflower Rice appeared first on Clean & Delicious.

Cauliflower mashed “potatoes” will definitely become a family favorite at your dinner table. They’re so simple to make with just a handful of ingredients and they pair so well with almost any main entree, from steaks to turkey, chicken, seafood, and more! These are a great substitute for classic mashed potatoes and they taste just as good, if not better! Rich, buttery and so satisfying with every bite.

Why you should make this recipe

• So easy to make: All you need is 3 key ingredients to make this mashed cauliflower recipe. Then, just steam, stir and serve!
• Healthy: Low-carb, loaded with nutrients, antioxidants and fiber, this keto recipe is great for whenever you’re looking to keep the carbs at bay, but still relish in mouthwatering flavors.
• Incredibly delicious: The combination of butter and garlic mixed in with the cauliflower is the perfect blend of flavors that are savory and wonderful.

Ingredients needed

This cauliflower mash recipe requires only a few simple ingredients to make and is the perfect side dish to any meal. Plus, this recipe is even easier to make than regular mashed potatoes. Here’s what you’ll need:

• Cauliflower: We’re using one full head of cauliflower. We recommend fresh cauliflower for the best flavor and texture.
• Butter: You can’t have cauliflower mashed “potatoes” without butter! Feel free to use salted or unsalted butter, and even vegan butter works to make this recipe completely dairy free.
• Garlic: Sautéed garlic adds so much flavor. Nothing beats garlicky mashed potatoes, and this mashed cauliflower tastes just like the regular version.
• Seasonings: Add plenty of sea salt and pepper to bring out all of the flavors. We also like to garnish with fresh herbs, like thyme sprigs or even chives. Parsley would be great too.

How to make this recipe

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

• Prep the cauliflower: Trim the leaves off the cauliflower, remove the core and cut into florets.
• Cook cauliflower: Bring a couple inches of water to a boil in a medium pot. Place a steamer insert in the pot, add the cauliflower florets and steam for 8-10 minutes or until fork tender.

• Sauté the garlic: While the cauliflower is steaming, heat the butter in a small sauce pan on medium-low heat. Add the garlic and cook until fragrant (20-40 seconds), then remove from heat. Be careful not to burn the garlic.  

• Combine + blend ingredients: Remove the steamed cauliflower from the pot and place in a food processor. Add the garlic and a pinch of sea salt. Blend until the cauliflower is smooth (it will still have texture). Taste and adjust seasonings to your liking.
• Serve: Transfer to a serving bowl and top with an extra pat of butter, sprinkle of black pepper and fresh thyme. Serve and enjoy.

Expert tips

• Cut your cauliflower into similar-sized pieces, so that it will all cook at the same rate. This helps it cook consistently and faster than just steaming large pieces of cauliflower.
• Drain all of the liquid. Make sure the cauliflower is fully drained before adding it to the food processor. We recommend letting it sit in the colander for at least a minute and giving it a couple of good shakes to ensure all of the water has drained and it is not watery!
• Taste & season. Cauliflower doesn’t absorb salt the same way potatoes do, so it’s best to use less and taste as you season, so this dish doesn’t taste too salty.
• We prefer to use a food processor for the creamiest result, but you can also make a chunky mixture by using a potato masher.

Customize this recipe

This recipe is delicious as-is, but feel free to add other ingredients to change things up. Here’s some ideas:

• Herbs: Use any favorite fresh herbs (or dried herbs) and as much as you prefer. We like thyme or chives, but rosemary or parsley is delicious too.
• Cheese: Try stirring in up to 3/4 cup of shredded cheese, or 1/4 cup of a soft cheese such as cream cheese or a spreadable type cheese.
• Toppings: Finish with a sprinkling of bacon or crispy onions.

Storage recommendations

• Store: Place in an airtight container in the refrigerator for up to 4 days.
• Freeze: Place in a freezer-safe airtight container or freezer bag for up to 3 months. Thaw completely before reheating.
• Reheat: Rewarm in a pot on the stove or in the microwave until the keto cauliflower mashed potatoes are heated through.

More healthy sides to try

• Green Bean Almondine
• Wild Rice Stuffing
• Brussels Sprouts with Pancetta
• Dairy-Free Mashed Potatoes
• Savory Mashed Butternut Squash
• Healthy Sweet Potato Casserole

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

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Fluffy Mashed Cauliflower (just 3 ingredients!)

Learn how to make the BEST soft and fluffy Mashed Cauliflower! This easy cauliflower mash recipe is made with just 3 key ingredients, and is a great alternative to the traditional mashed potatoes. Tasty, creamy, low carb, and the perfect side dish during the holiday season and all year round for family dinners.

Course side dish

Cuisine American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 88kcal

Author Dani Spies

Ingredients

• 1 head cauliflower
• 2 tbsp pastured butter
• 2-3 cloves garlic minced
• Sea salt and pepper to taste
• 1 tsp finely chopped thyme chives are also delicious

Instructions

• Trim the leaves off the cauliflower, remove the core and cut into florets. Bring a couple inches of water to a boil in a medium pot. Place a steamer insert in the pot, add the cauliflower florets and steam for 8-10 minutes or until fork tender.
  
• While the cauliflower is steaming, heat the butter in a small sauce pan on medium-low heat. Add the garlic and cook until fragrant (20-40 seconds), then remove from heat. Be careful not to burn the garlic.
  
• Remove the steamed cauliflower from the pot and place in a food processor. Add the olive oil, garlic, and a pinch of sea salt. Blend until the cauliflower is smooth (it will still have texture). Taste and adjust seasonings to your liking.
  
• Transfer to a serving bowl and top with an extra pat of butter, sprinkle of black pepper and fresh thyme. Serve and enjoy.
  

Notes

• Store: Place in an airtight container in the refrigerator for up to 4 days.
• Freeze: Place in a freezer-safe airtight container or freezer bag for up to 3 months. Thaw completely before reheating.
• Reheat: Rewarm in a pot on the stove or in the microwave until heated through.

Nutrition

Serving: 1serving | Calories: 88kcal | Carbohydrates: 8g | Protein: 3g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 88mg | Potassium: 438mg | Fiber: 3g | Sugar: 3g | Vitamin A: 175IU | Vitamin C: 70mg | Calcium: 36mg | Iron: 1mg

© Clean & Delicious

The post Fluffy Mashed Cauliflower (just 3 ingredients!) appeared first on Clean & Delicious.

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

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

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

Why you’ll love this recipe

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

What you need

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

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

How to rice cauliflower

Prepare the cauliflower

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

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

Box grater method

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

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

Food processor method

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

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

Tips for success

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

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

Make ahead option

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

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

Storing & reheating leftovers

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

More cauliflower recipes

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

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

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

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

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

Course side dish

Cuisine American

Diet Gluten Free, Low Calorie

Prep Time 10 minutes minutes

Cook Time 6 minutes minutes

Total Time 16 minutes minutes

Servings 4 servings

Calories 83kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Notes

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

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

Nutrition

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

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

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

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

Mediterranean Chickpea Salad Ingredients

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

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

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

How To Make My Chickpea Salad

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

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

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

How to serve chickpea salad to make a healty meal

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

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

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

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Quick Mediterranean Chickpea Salad with Feta

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

Course salad, side dish

Cuisine Mediterranean

Diet Diabetic, Gluten Free, Low Fat, Vegan

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 8 servings

Calories 169kcal

Author Dani Spies

Ingredients

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

Salad Dressing

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

Instructions

Salad Dressing

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

Mediterranean Chickpea Salad

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

Video

Notes

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

Nutrition

Calories: 169kcal | Carbohydrates: 10g | Protein: 3g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Cholesterol: 8mg | Sodium: 392mg | Potassium: 309mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1358IU | Vitamin C: 55mg | Calcium: 70mg | Iron: 1mg

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