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

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

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

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

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

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

Ingredients for Stovetop Cinnamon Apples

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

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

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

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

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

How to Make Chopped Stovetop Cinnamon Apples

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

Watch My Chopped Cinnamon Apples Video HERE!

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

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Quick Chopped Stovetop Cinnamon Apples

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

Course snack

Cuisine American

Diet Gluten Free, Vegan

Prep Time 8 minutes minutes

Cook Time 12 minutes minutes

Total Time 20 minutes minutes

Servings 8 servings (makes 2 cups total)

Calories 91kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Nutrition

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

© Clean & Delicious

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

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

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

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

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

Ingredients You’ll Need

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

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

How to Make Tuna Chickpea Salad

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

Watch My Creamy Tuna Chickpea Salad Video Here!

Want more protein and fiber packed recipes? Sign up to get my newsletter delivered straight to your inbox. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Creamy Tuna Chickpea Salad (Protein-Packed)

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

Course Main, salad

Cuisine American

Diet Gluten Free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 295kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

© Clean & Delicious

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

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

© Clean & Delicious

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

This lemon tahini dressing is not only healthy but it’s also packed with flavor. Tahini provides a creamy texture and a nutty taste, while the lemon juice adds a refreshing citrus kick. It’s a versatile dressing that goes well with grain and veggie bowls, greens (I’m looking at you, Kale), and vegetable dishes (I love it drizzled over roasted radishes!). It’s also dairy-free, and nut-free, and can easily be made vegan by replacing the honey with maple syrup or omitting it completely.

Health benefits of tahini

Tahini is made by grinding sesame seeds into a smooth paste. It’s similar to peanut butter or almond butter but with its own unique flavor. I like to look for brands that are thin and pourable as they are much easier to work with.

• Rich in healthy fats: According to Healthline, about 50% of the fat in tahini comes from monounsaturated fatty acids which have anti-inflammatory properties.
• Packed with antioxidants: Antioxidants give your body the tools it needs to maintain a strong defense system and healthy immune system! They are also great for your hair, skin and nails.
• Highly nutritious: It’s a great source of phosphorus and manganese, both are essential for bone health. It’s also high in thiamine (vitamin B1) and vitamin B6, which are important for energy production.

Recipe ingredients

This tahini dressing recipe is filled with healthy, nutrient-rich ingredients. Here’s everything you’ll need to make it:

• Tahini: The base of the recipe that makes it creamy, rich, and wonderfully nutty.
• Lemon juice: Adds bright flavor!
• Extra virgin olive oil: For the perfect consistency and richness.
• Garlic: Fresh minced garlic gives the sauce a more complex flavor.
• Honey: Optional, but just 1 tablespoon of either honey or maple syrup balances the nutty taste with a subtle sweetness.
• Water: You’ll need a bit of water to give this dressing the consistency that you’d like. Add more for a thinner dressing or less for more of a dip or thick sauce.
• Salt & pepper: Brings all of the flavors together.

How to make lemon tahini dressing

Homemade dressings like this and our Buttermilk Ranch Dressing are so tasty and easy, you’ll never want store-bought again. Here’s the simple method:

1. Combine ingredients: In a small bowl, whisk together the tahini, lemon juice, extra virgin olive oil, minced garlic, and honey (or maple syrup) until well combined.
2. Add water: Gradually add water to the mixture, whisking continuously, until you reach your desired consistency. Add more water for a thinner dressing or less water for a thicker dressing.
3. Serve: Season with salt and pepper to taste. Adjust the sweetness or tanginess by adding more honey or lemon juice if desired.

Ways to serve

Yes, this lemon tahini dressing is great on salad, but there are a variety of other ways that you can use it to make your meals pop! Here are some ideas:

• Add it as a topping over grilled chicken, salmon, sandwiches, wraps, and burgers.
• Drizzle it over roasted veggies, oven-roasted potatoes, grilled veggies, or Buddha bowls.
• Make it a dip and serve it with fries, roasted potatoes, freshly cut raw vegetables or chicken tenders.

Pro tips

• Where to find tahini: If you’re not familiar with tahini, it can be found either down the aisle with other condiments like peanut butter or in the aisle with international foods.
• Serving: Enjoy this served at room temperature or chilled. It’s especially good chilled if you’re tossing it with a fresh salad. However, we like it at room temperature if we’re serving it over roasted vegetables or something warm.

Storage: Store in an airtight container in the refrigerator for up to 5 days. If you take it out of the fridge and it seems too thick for your liking, simply add a bit of water and mix it well.

More healthy salad dressing recipes

• Beet Salad Dressing
• Apple Cider Vinaigrette
• Basic Vinaigrette Recipe
• Asian Dressing

 If you make this easy and delicious Lemon Tahini Dressing, let me know how it turned out! I’d love to hear what you think in the comments below.

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5-Ingredient Lemon Tahini Dressing

This lemon tahini dressing is not only healthy but also packed with flavor. Tahini provides a creamy texture and a nutty taste, while the lemon juice adds a refreshing citrus kick. It's a versatile dressing that goes well with various salads and vegetable dishes.

Course dressing

Cuisine American

Diet Gluten Free, Vegan, Vegetarian

Prep Time 5 minutes minutes

Total Time 2 minutes minutes

Servings 8 servings

Calories 72kcal

Author Dani Spies

Ingredients

• 3 tablespoons tahini
• Juice of 1 lemon 2-3 tablespoons
• 2 tablespoons extra virgin olive oil
• 1 clove garlic minced
• 1 tablespoon honey or maple syrup optional, for sweetness
• 2 tablespoons water adjust as needed for desired consistency
• Salt and pepper to taste

Instructions

• In a small bowl, whisk together the tahini, lemon juice, extra virgin olive oil, minced garlic, and honey (or maple syrup) until well combined.
  
• Gradually add water to the mixture, whisking continuously, until you reach your desired consistency. Add more water for a thinner dressing or less water for a thicker dressing.
  
• Season with salt and pepper to taste. Adjust the sweetness or tanginess by adding more honey or lemon juice if desired.
  

Notes

Store in an airtight container in the refrigerator for up to 5 days. If you take it out of the fridge and it seems too thick for your liking, simply add a bit of water and mix it well.

Nutrition

Serving: 2tbsp | Calories: 72kcal | Carbohydrates: 3g | Protein: 1g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 3mg | Potassium: 33mg | Fiber: 0.3g | Sugar: 2g | Vitamin A: 4IU | Vitamin C: 0.4mg | Calcium: 11mg | Iron: 0.3mg

© Clean & Delicious

The post 5-Ingredient Lemon Tahini Dressing 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

© Clean & Delicious

The post How To Make Cauliflower Rice (with or without a food processor!) appeared first on Clean & Delicious.

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

© Clean & Delicious

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I really enjoy a fresh, flavorful salad — they’re healthy, light, and easy to toss together, especially when all the produce is in season. Traditional Greek salad is usually made without lettuce, but I love adding crisp romaine as the base. It adds extra volume and that fresh crunch, making the salad feel more satisfying while still keeping it light, bright, and delicious.

This is one of those recipes you’ll come back to all summer long. Heck, I make it year-round — sure, it’s perfect for BBQs, picnics, cookouts, but its also the perfect quick salad to pair with an easy weeknight dinner. Because we all need a few back-pocket salads we can lean on when life gets busy!

Salad lovers unite! If you love a bright, fresh salad that’s as easy to make as this Greek salad, I’ve got a couple more must-make recipes for you! This crazy simple kale salad is on repeat in our house and is such an easy way to get in your greens. And my healthy Caesar salad is another reader favorite. I used crispy roasted chickpeas in place of croutons to add a bit more nutrient density and an extra pop of protein.

Let’s take a peek at the ingredient line-up, shall we?

Greek salad is a classic for a reason — fresh, simple, and always delicious. There’s really no need to reinvent the wheel, but I did toss in some crisp romaine for extra crunch and volume. So maybe we gave it a tiny Clean & Delicious twist.

A quick note about the feta cheese! I know it’s tempting to grab the pre-crumbled kind, but I really encourage you to buy a block and crumble it yourself. Pre-crumbled feta often contains stabilizers to keep the pieces from sticking together — which is why it can sometimes taste a little chalky or powdery. When you buy it in block form, the flavor and texture are so much better — trust me. It’s little swaps like this that can take healthy eating from ho-hum to hey-ho, this is delicious!

Meal prep tip: I often this homemade Greek salad make it when I’m doing meal prep for the week. It literally takes 5-minutes and is so much better than any store bought salad dresing I have ever tried. I use it for salads, drizzle it over roasted veggies, or will add some to a simle turkey sandiwch for an extar boost of flavor.

What I learned when I made this easy Greek salad

Yes, this is a simple recipe. All of my recipes are simple. But there is an art to making simple, healthy food taste delicious – and yes, my friend – it’s in the details! When I first tested this recipe, I chopped the ingredients really small. Kind of like I was making a chopped Greek salad. But, I didn’t love it – everything was lost in the romaine. The second time around, I kept my veggies on the chunkier side and this made all the difference. Not only did the flavors hit, but the texture wasjust right.

Maybe I should have titeld this recipe, “chunky Greek salad”… lol, who knows!

If you want the perfect pernter for this salad, I high recommend serving it along side my Greek-style turkey burgers – such a god combo. It’s also a great partner for my cast iron salmon, which makes for a super quick and doable weeknight dinner.

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

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Easy Greek Salad with Lettuce

This healthy Greek salad is layered with flavors and textures that are delicious and refreshing. An easy salad recipe you will come back to over and over again!

Course salad, sides

Cuisine Greek, Mediterranean

Diet Diabetic, Gluten Free

Prep Time 25 minutes minutes

Cook Time 0 minutes minutes

Total Time 25 minutes minutes

Servings 6 servings

Calories 228kcal

Author Dani Spies

Ingredients

Greek Salad

• 2 hearts of romaine chopped
• 1 bell pepper chopped (1 cup)
• 1/4 cup red onion thinly sliced
• 1 cup cherry tomatoes sliced in half
• 1 cup cucumber chopped
• 1 cup garbanzo beans (chickpeas) drained and rinsed
• 1/2 cup kalamata olives sliced in half
• 1/2 cup feta cheese crumbled

Greek Salad Dressing

• 1 clove garlic, crushed
• 1 teaspoon dried oregano
• 1/4 cup lemon juice
• 1/4 cup red wine vinegar
• 1/3 cup extra virgin olive oil
• 1/2 teaspoon dijon mustard
• 1/4 teaspoon sea salt
• 1/4 teaspoon black pepper

Instructions

Salad

• Place romaine in a large bowl and layer the veggies, chickepeas, olives and feta cheese over the top.
  

Salad Dressing

• Combine your garlic, oregano, lemon juice and red wine vinegar in a small jar.  Slowly whisk in the extra virgin olive oil and season with salt and pepper.
• When ready to eat, drizzle the dressing over the top* and enjoy.

Video

Notes

*You may or may not use all of the salad dressing. Any leftover dressing can be stored an airtight container in the fridge for up to five days.

Nutrition

Serving: 1serving | Calories: 228kcal | Carbohydrates: 14g | Protein: 6g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 11mg | Sodium: 430mg | Potassium: 343mg | Fiber: 4g | Sugar: 4g | Vitamin A: 4151IU | Vitamin C: 38mg | Calcium: 110mg | Iron: 2mg

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Looking for an easy and delicious dinner recipe that’s also perfect for meal prep? Look no further than these slow-cooked buffalo chicken meatballs! A fun alternative to a traditional buffalo wing, buffalo chicken meatballs are made with lean ground chicken (you could also use turkey), baked in the oven, and finished in the slow cooker. 

Much like my pan-seared buffalo chicken bites, these yummy buffalo meatballs are healthier than traditional wings since there is no frying involved, and are equally delicious. They are excellent for meal prep, perfect for a crowd, and also delightful for anyone who loves a good meatball (don’t you just love a good meatball?).

Why You’ll Love These Buffalo Chicken Meatballs

• Easy to make and perfect for a crowd.
• Can be doubled or even tripled, which makes them great for families and meal prep.
• Healthier than traditional buffalo wings! They’re baked, not fried.
• They’re made with ground chicken (or turkey) which is a really easy way to add some lean protein onto your plate.

Equipment You’ll Need To Make Slow Cooker Chicken Meatballs

• Large Bowl
• Baking Sheet
• Parchment paper
• Slow Cooker or Instant Pot with a slow cook setting

Ingredients For Your Chicken Meatballs

• ground chicken
• egg
• Panko breadcrumbs
• cauliflower rice
• garlic powder
• onion powder
• smoked paprika
• salt
• black pepper
• fresh parsley
• buffalo wing sauce
• Greek yogurt blue cheese dressing for dipping

How To Make Slow Cooker Buffalo Chicken Meatballs

Step 1: Prepare the Chicken Meatballs

Preheat the oven to 350 degrees Fahrenheit and line a rimmed baking sheet with some parchment paper.

Then into a nice big bowl, combine ground chicken, egg, Panko breadcrumbs, and cauliflower rice. Add one-half of a teaspoon of each; garlic powder, onion powder, smoked paprika, sea salt, black pepper, and fresh chopped parsley.

Step 2: Make The Meatballs

Use your hands to mix everything together. You will notice that the mixture is pretty sticky, so it helps to have a bowl of cold water nearby when you’re ready to roll the meatballs, to help prevent the mixture from sticking to your hands.

Scoop up a heaping tablespoon of the meat mixture and loosely roll it into a ball. Place the meatball on your baking sheet and repeat until you’ve worked through all of the meatball mixture. You should have twenty meatballs when you’re done.

Step 3: Baking Your Meatballs In The Oven

Pop the chicken meatballs into the oven for just 10 minutes so they can set up. If you put them directly in the crockpot, they will need up sticking to one another.

Alternatively, you could cook them right in the oven as a quick cook method. They would be fully cooked in about 20 – 25 minutes, MAX, and then you could toss them in buffalo sauce and enjoy. However, I prefer to finish them in the crockpot because they become super tender.

Step 4: Finishing Your Buffalo Chicken Meatballs In The Slow Cooker

Transfer the meatballs into a slow cooker and cover them with buffalo wing sauce. I love the Primal Kitchen Buffalo wing sauce – it has the best buffalo sauce flavor – it’s tangy, creamy, and dairy-free (cashews are what helps give it this rich, creamy texture). But you can use whatever your favorite buffalo sauce is!

Set your slow cooker to low and leave it be for 2-2.5 hours! Easy peasy. When the meatballs are done, they will be covered in creamy buffalo sauce, cooked through, and fork-tender. So simple and so delicious!

These Buffalo Chicken meatballs have so much flavor for such an easy recipe – I can’t wait for you to try them.

What to serve with your buffalo chicken meatballs

I love to serve these meatballs with my Greek yogurt blue cheese dressing, celery, and carrots. But they’re also great on top of a salad, served alongside your favorite roasted veggies, or over some brown rice. So many options!

How To Store & Reheat Any Leftovers

You can store the meatballs in an airtight container, in your fridge for up to five days, and in the freezer for up to 3 months.

To reheat, simply pop them in the oven on a baking sheet at 350 degrees F for 10-15 minutes or until heated through.

Buffalo Chicken Meatballs FAQs

Can I make these chicken meatballs keto?

Yes! You can omit the panko bread crumbs and replace them with almond meal or ground pork rinds for a keto-friendly version of this recipe. A 1:1 ratio will work perfectly.

Can I make these meatballs gluten-free?

Yes! You can use gluten-free panko bread crumbs or almond flour.

What other sauces can I use with this chicken meatball recipe?

The great thing about this recipe is that it would work with lots of sauce options. You could try using BBQ sauce, teriyaki sauce, honey mustard, or even just a simple marinara sauce.

How do I keep my meatballs from falling apart?

If you follow the recipe as written, your meatballs should not fall apart. However, if you find that they are still too delicate for your liking, you can add in an extra egg or extra breadcrumbs to help bind them together (or even some parmesan cheese).

Why are my chicken meatballs tough?

If you end up with touch meatballs, it is because you have overworked the meat. To avoid this, make sure you don’t overmix your mixture. Once everything is mixed together, you can stop mixing.

How big should I make my meatballs?

Roll your meatballs into roughly the size of golf balls. I like to scoop about a heaping tablespoon for each meatball.

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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Slow Cooker Buffalo Chicken Meatballs

Course DIET, DINNER, meat + chicken, slow cooker

Cuisine American, Game Day, low carb + keto, Super Bowl

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 217kcal

Author Dani Spies

Ingredients

• 1 lb. lean ground chicken
• 1 egg
• 1/2 cup Panko breadcrumbs
• 1/2 cup frozen cauliflower rice, defrosted
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup chopped parsley
• 3/4 cup buffalo wing sauce

Instructions

• Pre-heat oven to 350 F
• Line a rimmed baking sheet with a Silpat mat or parchment paper and set a side.
• In a large bowl, combine; ground chicken, egg, bread crumbs, cauliflower rice, onion powder, garlic powder, parsley, salt and pepper. Use your hands to gently mix together just until everything is incorporated.
• Grab a hearty tablespoon of the mixture and roll in between the palms of your hand to form a ball.
• Place on a baking sheet and continue until you have rolled all the meatballs.
• Bake in oven for ten minutes and then transfer to a slow cooker. Cover with buffalo sauce and cook for two hours .
• Serve with carrots, celery and blue cheese dressing. Enjoy!

Video

Nutrition

Serving: 4meatballs | Calories: 217kcal | Carbohydrates: 8g | Protein: 23g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 138mg | Sodium: 1818mg | Potassium: 718mg | Fiber: 1g | Sugar: 1g | Vitamin A: 500IU | Vitamin C: 15mg | Calcium: 39mg | Iron: 2mg

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Today, I am sharing my latest soup obsession, it’s a vegetable soup with meatballs (or a meatball soup with vegetables!). This soup is comfort food for the soul and very easy to make. Packed with protein and lots of veggies, my entire family begs me to make this recipe on a weekly basis, so I’m excited to share it with you.

This cabbage and meatball soup is filled with a variety of vegetables, tender meatballs, beef broth, and topped off with fresh lime juice for a little extra zing! It’s a grain-free recipe (I use cauliflower rice inside the meatballs) and perfect for all kinds of eating styles! Further, it’s also perfect for meal prep (the leftovers are fab!) or as a cozy family meal.

Why You’ll Love This Meatball Cabbage & Veggie Packed Soup

• It’s a hearty and delicious soup that’s perfect for a cold winter day.
• The homemade beef meatballs are juicy. tender and flavorful – no breadcrumbs needed!
• Packed with vegetables like cabbage, carrots, and zucchini.
• Finished off with a squeeze of fresh lime juice and fresh cilantro for extra flavor.
• It’s a crowd please, even your kids will be asking you for seconds! 

Equipment Needed To Make this Vegetable Soup

• Large Bowl
• Cutting Board
• Knife
• Dutch Oven Or Large Pot (this is my go-to pot for soup and chili)

Ingredients For Your Beef Meatball Vegetable Soup

For the Meatballs

• grass-fed ground beef (learn more below!)
• eggs
• cauliflower rice
• cilantro
• sea salt
• black pepper
• garlic powder
• onion powder
• dried oregano

For Your Vegetable Soup Base

• olive oil
• onion
• salt and pepper
• garlic
• diced tomatoes
• dried oregano
• beef broth
• carrots
• small head of cabbage
• zucchini
• salt and pepper
• fresh lime
• cilantro

How To Make This Cabbage & Meatball Vegetable Soup

• Add all the meatball ingredients to a large bowl and combine well. Roll into 1-2 inch meatballs and set aside. 

• Once that’s done, heat the olive oil in a large Dutch oven and add in the onion with a pinch of salt. Cook for 5-7 minutes or until the onions have softened and are translucent. Next, add in garlic, tomatoes, oregano, and another pinch of salt and pepper, and cook for another 4-5 minutes.

• Add in broth, bring to a boil and reduce back down to a simmer. Carefully add meatballs and simmer for 12-15 minutes. Next, add in carrots, cabbage, and zucchini and simmer for 30 minutes or until all the veggies are tender.

• Adjust seasonings and finish with fresh lime juice and a big handful of fresh chopped cilantro.

• Serve and enjoy!

Notes & Tips To Consider When Making This Soup

• Grass-Fed Ground Beef: If and when you can, I always recommend buying grass fed* and finished meat. This is an easy way to level up the quality of your ingredients. Not only is it delicious and better for the environment, but it is nutritionally superior to commercially farmed meats.

• Cauliflower rice: using cauliflower rice is an easy way to sneak in an extra veggie, and it helps to bind the meat without the use of breadcrumbs.

• Cilantro:  if you don’t like it (or have a partner who has an aversion to it) – you can sub fresh parsley or some fresh chopped mint.

• Mixing Your Meatballs: You want to mix your meatball mixture just until everything is incorporated and no more. If you mix too much, your meatballs will become tough.

• Sticky Meatballs:  I Like to keep a small bowl of water next to me because if you keep your hands damp, it will help keep the meatballs from sticking to your hands.

• Dutch Oven:  My enamel-coated dutch oven is my go-to post for soups and chilis. If you don’t have one, you can use a large stockpot. 

• Tomatoes: I used little grape tomatoes for this recipe, but a Roma tomato would also be a great option.

• Beef Broth: I used beef bone broth which is rich in collagen and protein and really adds some great body to the soup.  

*Why I Buy Grass-Fed Meat

The number one most important change anyone can make when it comes to healthy eating (in my opinion) is to focus on the quality of the food that we eat. This is a simple but powerful way to make to move towards your health, wellness, and weight loss goals without getting caught up in restriction and deprivation.

When it comes to meat, grass-fed beef is nutritionally superior to conventionally raised beef (plus it’s way tastier – and better for the environment!). It has 6x the amount of Omega 3 fatty acids (the healthy fats), it’s lower in Omega 6 fatty acids (which are the not-so-healthy fats), and has 3-5x the amount of CLA (conjugated linoleic acid). It’s also rich in vitamins A & E and has plenty of antioxidants.

The problem is that it can be tricky to find which is why I usually order my meat online (and have it delivered right to my house). Here are a few options if you’d like to consider that option for yourself:

Cotton Cattle Co. – A local New Jersey farm with superior quality in both taste and texture. They deliver to many states on the East Coast (NJ, NY, PA, CT, DE, MA, MD, VT, DC) and are my number-one choice if you live locally.

I recently met the farmer (Bryce – great guy!) and snagged a discount code for the #CDFam. You can save 10% off all their products using code C&D10 at check out.

Butcher Box – I’ve been using Butcher Box for years. They deliver nationally and offer monthly subscriptions that make accessing grass-fed meats super easy (and convenient). They currently offer free ground beef (for life) to first-time customers.

What to Serve With This Vegetable Soup

This soup is filling enough to serve on its own without any side dish. But, if you prefer to make it a part of the classic soup and sandwich or soup and salad duo, it pairs perfectly with my kale caesar salad or romaine lettuce salad. It’s also great alongside my portabella mushroom sandwich. 

If you’ve got a sweet tooth, my keto lemon mug cake is the perfect ending to this warm and cozy meal (and it’s a single serving dessert!).

How To Store Leftover Meatball Vegetable Soup

Store any leftovers in an airtight container in the fridge for up to five days, alternatively, you can freeze it for up to 3 months. 

To reheat, I recommend using the stovetop or microwave. Simply transfer to a pot or microwave-safe bowl, and warm until heated through.

Vegetable Meatball Soup FAQs

Can I use turkey, ground chicken, or pork to make my meatballs?

Sure! If you prefer to use ground turkey or chicken over beef, you can. I would avoid pork in this case as it may make your soup too greasy to enjoy.

Can I make this soup vegetarian?

Sure! If you prefer to keep it meatless, just skip the meatballs and add in extra veggies. If you want to use tofu or tempeh as your protein source – that would be a great option too. 

Can I add other root vegetables like parsnips and sweet potatoes?

Yes, you can! Parsnips, in particular, would be a good addition as they have an almost fennel-like flavor with a touch of sweetness that would pair well with the flavors of this soup!

Can I skip the cauliflower rice or substitute it with something else?

Yes, you can skip the cauliflower rice if you don’t have any. However, you’ll want to add some breadcrumbs or almond flour as a binder, though. Alternatively, you could use some cooked quinoa to help bind the meatballs.

This cabbage and meatball veggie-packed soup is truly one of our family’s favorites – the meatballs are flavorful and tender and the veggies just add an extra layer of flavor and texture – this truly is comfort food for the soul and you will find yourself coming back to it all winter long. I can’t wait for you to give it a try!

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

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Hearty Veggie Packed Beef Meatball Soup

Course DIET, DINNER, soup + stew + chili

Cuisine American

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 10 servings

Calories 324kcal

Author Dani Spies

Ingredients

Meatballs

• 2 pounds grass-fed gorund beef*
• 2 eggs
• 1 cup cauliflower rice
• 1/3 cup cilantro
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 tablespoon garlic powder
• 2 teaspoons onion powder
• 1 teaspoon dried oregano

Soup Base

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 4 cloves garlic, chopped
• 1 cup diced tomatoes
• 1 teaspoon dried oregano
• 8 cups beef broth
• 4 carrots, peeled and sliced into rounds
• 1 small cabbage, cut into chunks (8-10 cups)
• 2 zucchini, cut into quarter moons

optional

• 1/4 cup fresh cilantro
• 1/2 lime, juiced

Instructions

Meatballs

• In a large bowl, combine ground beef, eggs, cauliflower rice, cilantro, salt, pepper, garlic powder, onion powder, and oregeno Add all meatball ingredients in a large bowl and combine well. 
  
• Scoop a heaping tablespoon of the mixture into your palms, and roll into 1-2 inch meatballs ( I get about 40 meatballs). Set aside.
  

Soup

• Heat olive oil in a large Dutch oven, add in onion with a pinch of salt, and cook for 5-7 minutes or until softened and translucent.   Add in garlic and tomatoes, oregano, and another pinch of salt and pepper and cook for another 4-5 minutes.
  
• Add in broth, bring to a boil and reduce back down to a simmer.  Carefully adding meatballs and simmer for 12-15 minutes.  Add in carrots, cabbage and zucchini and simmer for 30 minutes or until all the veggies are tender.
  
• Adjust seasonings and finish with fresh lime juice and a big handful of fresh chopped cilantro.
  

Nutrition

Serving: 2cups | Calories: 324kcal | Carbohydrates: 13g | Protein: 21g | Fat: 21g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 1062mg | Potassium: 805mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4373IU | Vitamin C: 47mg | Calcium: 102mg | Iron: 3mg

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This one-pot, dutch oven recipe for ground turkey and butternut squash chili with black beans is perfect for a cold winter day. That will make you feel like you’re getting a hug from the inside out with each and every bite! If you find yourself craving warm and cozy comfort foods this time of the year, that are healthy and nourishing, this one-pot chili recipe is for you! 

It’s that time of year when we are all looking for healthy recipes to keep us feeling warm and full. This One-Pot Ground Turkey Butternut Squash Chili is just what you need! It’s easy, hearty, and delicious. This chili recipe also contains lots of warming spices like chili, cumin, paprika, and cinnamon which can help us feel warm and comforting when it’s cold outside. The best part about this dish? You only need one large stew pot or dutch oven to make it. You can totally do this in your kitchen at home!

As always, this is a super simple recipe to make and is fantastic for meal prep! You could easily double this recipe if you wanted to store some in the fridge or the freezer as a head start ingredient for a busy week!

Why’ll You’ll Love This Turkey Butternut Squash Chili Recipe

• Virtually no clean-up! This is a one-pot chili recipe that only requires the additional use of a knife, cutting board, and spatula! If you wanted to, you could just eat it out of the pot… just sayin’.
• The combination of warm cumin, paprika, and cinnamon really gives this chili recipe a cozy feel, perfect for chilly days.
• This chili is loaded with veggies, including nutrient-rich butternut squash and protein-packed black beans. It’s the perfect meal to keep you feeling full and satisfied!
• This chili makes a great freezer meal! Simply cook it, let it cool, and store it in an airtight container or freezer bag. When you’re ready to eat it, just thaw and reheat!

Equipment You’ll Need To Make This Easy Ground Turkey Chili Recipe.

• One large stew pot or dutch oven (this is my go-to pot for soup and chili)
• Knife
• Cutting Board
• Spatula 

Ingredients For Your Turkey Butternut Squash Chili With Black Beans

• extra virgin olive oil
• yellow onion
• bell pepper
• garlic
• ground turkey 
• butternut squash1 tablespoon chili powder
• ground cumin
• cinnamon
• smoked paprika
• sea salt
• black pepper
• diced fire roasted tomatoes
• low sodium chicken broth
• black beans
• garbanzo beans
• fresh spinach

How To Make This One-Pot Butternut Squash Chili With Ground Turkey

Heat extra virgin olive oil in a large pot ( I like to use my cast iron dutch oven) over medium heat.  Add in onion, pepper, and garlic along with a pinch of salt.  Cook for 6-8 minutes or until the veggies have softened and the onions are translucent.

Push the veggies to the side and add in the ground turkey.  Break the turkey up with a wooden spoon until it is in small crumbles and cook until the turkey is no longer pink in the middle.

Add in the butternut squash, chili powder, cumin, cinnamon, smoked paprika, salt, and pepper.  Give everything a big fat stir and then add in the tomatoes and chicken broth.  Turn up the heat and bring everything up to a boil.  Reduce the heat, add in the beans, and simmer for 30 minutes.

Once the squash is tender and all of the flavors have come together, stir in the chopped spinach, cook until wilted, and then serve and enjoy!

Notes & Suggestions

• Save your butternut squash seeds! You can roast them just the same way you would pumpkin seeds, so you don’t have to throw them away, and they are deeelicious – you can find my recipe here. 
• Don’t feel like going through all the trouble to prep your butternut squash? Buy pre-cut butternut squash from the grocery store, and you’re good to go!
•  If you are in the market for an enamel-coated dutch oven but don’t want to spend 300 dollars on a new pot- I highly recommend the Lodge enamel-coated dutch oven! This has become my go-to pot for soups and chili’s, and it’s 1/3rd the price of many other brands. You can check it out here. 
• The last step is optional, but I can never resist tossing in a big handful of chopped baby spinach right at the end. Not only is it beautiful and vibrant, but it’s such an easy and yummy way to work some extra green on to our plates.  If you don’t have any spinach, frozen kale works great too!

Addition Topping Ideas For Your Butternut Squash Chili

If you like to load your chili up with toppings, here are a few of my favorites:

• Shredded sharp cheddar cheese
• Plain Greek Yogurt
• Chopped green onions
• Diced avocado
• Sliced jalapeños

How to Store Leftover Turkey Butternut Squash Chili

When stored in an airtight container, this soup will happily last up to five days in the fridge and 3 months in the freezer.

To reheat, simply place it back in the pot and warm over medium-low heat on the stovetop. Add a little water or broth to thin if needed. 

What To Serve With Turkey, Black bean, Butternut Squash Chili

This chili is satisfying enough to be served as-is, but if you’re looking to round out the meal even more, here are a few of my favorite sides:

• Green Salad 
• Skillet Cornbread 

To finish it off, if you’re a dessert fan, my avocado brownies would be perfect!

Turkey Butternut Squash Chili FAQs

Can I use different ground meat instead of turkey in this chili recipe?

Yes! This recipe would also work with ground chicken, ground beef, or ground bison.

Can I make this butternut squash chili vegan?

Yes! If you want to make this recipe vegan, swap out the ground turkey for a vegan substitute like beyond meat and replace the chicken broth with vegetable broth. 

What other types of beans can I use?

You could easily swap out the black beans with pinto or kidney. If you’re looking for more of a southwestern chili feel, white cannellini would also be delicious! 

How do I make this recipe in my Instant Pot?

Follow all the same instructions through browning the turkey in your Instant Pot. Then, instead of cooking on the stovetop for 30 minutes, set your Instant Pot to manual high pressure for 5 minutes. Let it naturally release for another 15 minutes once it’s done cooking. 

Can I make this recipe in a slow cooker?

Yes! Simply follow all the same instructions, again up to the point after you brown the turkey but cook on low for about six hours or until the squash is tender.

I don’t have a Dutch oven- what can I use instead?

A large stew pot, crockpot, or instant pot would all work fine for this recipe – any of those options will give you delicious results! 

Can I make this chili without butternut squash?

Yes, absolutely! If you prefer to swap out the squash for another type of squash, like acorn, even sweet potatoes, or parsnips, they will work great. This recipe is easy to adapt, so feel free to experiment with other veggies and beans. 

Other Comforting Cold-Weather Recipes You Might Like

• Dairy-Free Broccoli Stem Soup
• Chicken And Kale Gumbo
• Cinnamon Spiked Lamb and Chickpea Chili
• Green Detox Soup
• 15 Minute Bok Choy Soup

Don’t Forget To Come Back and Let me Know How Your Butternut Squash Chilli Turned Out!

Print

Turkey Butternut Squash Chili

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6 people

Calories 443kcal

Author Dani Spies

Ingredients

• 1 tbsp extra virgin olive oil
• 1 onion, chopped
• 1 bell pepper, chopped
• 4 cloves garlic, chopped
• 2 pounds ground turkey
• 6 cups butternut sqaush, cut into bite sized pieces
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika
• 1 teaspoon cinnamon
• 28 ounces fire-roasted diced tomatoes
• 4 cups low sodium chicken broth
• 1 15-ounce can of black beans
• 1 15-ounce can of chickpeas
• 3 cups baby spinach

Instructions

• Heat olive oil in a large dutch oven over medium heat. Add onion, pepper, and garlic with a pinch of salt and cook for 5-7 minutes or until the onions are tender and translucent.
• Push all the veggies to the side and add in the ground turkey. Season with salt and pepper. Use a wooden spoon or spatula to break the turkey down into crumbles and cook until no longer pink.
• Add the butternut squash, chili powder, cumin, smoked paprika, cinnamon, salt and pepper. Stir everything together.
• Add in fire-roasted tomatoes and chicken broth. Bring everything to a boil and then reduce the heat and bring everything to a simmer.
• Add the beans to the pot, stir and partially cover the pot. Simmer for 30 minutes or until squash is tender.
• Finish with baby spinach. Adjust seasonings. Serve and enjoy!

Video

Notes

This is my go-to pot for soup + chili.

Nutrition

Serving: 2cups | Calories: 443kcal | Carbohydrates: 48g | Protein: 49g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 83mg | Sodium: 539mg | Potassium: 1541mg | Fiber: 12g | Sugar: 10g | Vitamin A: 18223IU | Vitamin C: 65mg | Calcium: 192mg | Iron: 7mg

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