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

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

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

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

Ingredients You’ll Need

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

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

How to Make Tuna Chickpea Salad

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

Watch My Creamy Tuna Chickpea Salad Video Here!

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Creamy Tuna Chickpea Salad (Protein-Packed)

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

Course Main, salad

Cuisine American

Diet Gluten Free

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 4 servings

Calories 295kcal

Author Dani Spies

Ingredients

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

Instructions

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

Video

Notes

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

Nutrition

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

© Clean & Delicious

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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

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Does The Color of Your Sweet Potato Matter?

Absolutely, yes. The color matters most! While the cooking technique, of course, matters, it’s the color of your sweet potato that will determine the texture! Each variety—cream, purple, red, and orange—has its own unique flavor and texture, so let’s break down what each one is like after baking:

Cream (White-Fleshed) Sweet Potatoes

First up, we have cream or white-fleshed sweet potatoes. When these bake up, they have a drier, starchier texture, kind of like a regular potato. They’re not as sweet as some other varieties and have a mild, nutty flavor. They’re dense, so you get that satisfying, hearty bite, which is great if you like a less sugary taste in your sweet potatoes. I love this variety. It tastes similar to a biscuit when topped with butter and sea salt.

Purple Sweet Potatoes

Next are the beautiful purple sweet potatoes, often called Japanese sweet potatoes! These have a gorgeous, vibrant purple color inside, and the texture is also dry and dense when baked. Think of it almost like a crumbly, starchy potato that holds its shape really well. The flavor is mild and earthy—definitely not as sweet as the orange or red ones, so they’re perfect if you want something a little more savory.

Red Sweet Potatoes

The red sweet potatoes (sometimes called garnet or jewel) have a lovely, deep orange flesh inside. When baked, these are much softer and creamier than the cream and purple varieties. As a matter of fact, if you want a super creamy and sweet baked sweet potato, this is the variety I recommend. They’re super moist, with a sweet, rich flavor that can even get a little caramel-like around the edges as they bake. They’re perfect if you love that classic, sweet flavor we often think of when we think “sweet potato.”

Orange Sweet Potatoes

Finally, we have the classic orange sweet potatoes—the ones we usually see around Thanksgiving! When baked, they have a fluffy, almost creamy texture. They’re moist but not as dense and creamy as the red sweet potatoes. They’re naturally super sweet, which makes them great for recipes like sweet potato casseroles or pies, but they’re also fabulous for a simple side dish with a bit of butter and cinnamon.

So there you have it! Each type has its own flavor and texture that really shines when baked, and there are so many ways to use each one, depending on what kind of dish you’re making. Try them all and see which one is your favorite!

How To Bake The Perfect Sweet Potato in The Oven

This is more of a how-to than an actual recipe. Once you’ve mastered this tried-and-true method, you will never stop making (and eating!) baked sweet potatoes. They will become one of your go-to-eat-and-repeat meals, I promise!

Start by preheating the oven to 400°F. Set a wire rack on a parchment-lined baking sheet and spray the rack with cooking spray. If you don’t have a wire rack, don’t worry! Place the sweet potatoes directly on the parchment paper, which will still be delicious. However, I find that they cook more evenly using the wire rack because this allows the hot air to circulate all around the potatoes.

Next, rinse your sweet potatoes under cold water and scrub them well (they can be pretty dirty!). If you notice any blemishes or soft spots, cut them out with a pairing knife.

Once they’re all clean, thoroughly pat them dry with a paper towel. This is an important step. If you bake them while wet, they will not get the crispy exterior we all know and love.

Oh! That reminds me. Wrapping your potatoes in foil is unnecessary before baking – this outdated technique will create a soggy potato. Hooray for one less step.

Poke some holes in your potatoes with a fork to allow steam to escape so the insides become perfectly creamy and soft. Place the potatoes onto the prepared rack.

Bake for 45-60 minutes (depending on their size) or until the exteriors are lightly browned, puffed up, and soft inside when pierced with a fork.

Can you eat the skin of a sweet potato? Absolutely, you can (and should!) eat sweet potato skin! The skin is packed with fiber, vitamins, and antioxidants, which can help improve digestion, boost your immune system, and keep you feeling fuller longer.

Plus, the skin adds a nice texture and slightly earthy flavor to your dish. So, next time you cook sweet potatoes, keep the skin on for an extra nutrition boost!

Delicious Toppings for a Baked Sweet Potato

Here’s where you can have some fun with your sweet potato! After baking your sweet potato, you have so many topping options. Here are some of my favorites:

• Classic baked sweet potato: Top with a pat of butter, sea salt, and pepper. It’s simple and delicious enough to make you fall out of your chair.
  
• Loaded baked sweet potato: Add Greek yogurt, bacon, shredded cheese, and chopped scallions. #swoon
  
• Dessert baked sweet potato: Top with Greek yogurt, cinnamon, chopped walnuts, and honey.
  
• Breakfast sweet potato: Fill your sweet potato with scrambled eggs (I love adding cauliflower rice to my scrambled eggs!) and chopped avocado. It’s so good!
  
• Chili-stuffed sweet potato: Scoop your favorite chili right over your potato. Turkey chili and beef chili are packed with protein and make the best potato topper. Sometimes, I make the filling for my stuffed zucchini boats and spoon it on my baked potato.
  
• Chicken stuffed sweet potato: Add buffalo chicken bites or slow-cooker shredded chicken to your potato. This easy, protein-packed meal is perfect for meal prep and is so satisfying.

How to store baked potatoes

These perfectly baked sweet potatoes are great for meal prep! I love cooking four to six potatoes on the weekend to use as a head-start ingredient for a busy week. Here’s how to store and reheat them.

• To store: Place the cooked sweet potatoes in an airtight container or storage bag and store in the fridge for 4-6 days.
• To freeze: Once the sweet potatoes have cooled, place them in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: They can be easily reheated in the oven for 10-15 minutes at 400°F. You can also reheat them in the microwave, but be warned, the skin will not crisp up.

More Sweet Potato Recipes to Enjoy

• Mashed Sweet Potatoes with Greek Yogurt
• Roasted Sweet Potato Chunks
• Healthy Sweet Potato Casserole
• Sweet Potato & Black Bean Chili
• Baked Sweet Potato Fries
• Baked Sweet Potato Wedges

WATCH HOW TO BAKE A SWEET POTATO IN THE OVEN (VIDEO!)

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

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Whole Baked Sweet Potatoes

Learn how to bake a whole sweet potato in the oven perfectly every time. This easy-peasy method requires five minutes of prep time and cooks in under an hour. Oven-baked sweet potatoes are perfect for meal prep, can be a delicious side dish, and provide an excellent base for a healthy dinner!

Course how-to, side dish

Cuisine American

Diet Gluten Free, Vegan

Prep Time 5 minutes minutes

Cook Time 45 minutes minutes

Total Time 50 minutes minutes

Servings 4 servings

Calories 194kcal

Author Dani Spies

Ingredients

• 1-4 sweet potatoes
• optional: butter, sea salt, black pepper

Instructions

• Preheat the oven to 400°F. Set a wire rack on a parchment-lined baking sheet and spray the rack with cooking spray.
• Give your sweet potatoes a good scrub under cold water, then pat them dry.
  
• Place the potatoes on the prepared rack. Use a fork to poke holes in them. I like to poke 4-6 holes per potato which allows the steam to escape while they bake.
  
• Bake for 45-60 minutes (depending on their size) or until the exteriors are lightly browned, puffed up, and soft inside. A fork or knife should slide into the potato easily when it’s done.
  
• Slit each potato lengthwise and top with your favorite topiings. A pat of butter, sea salt, and fresh black pepper is a classis and so delish!
  

Video

Notes

These perfectly baked sweet potatoes are great for meal prep! Cook a batch at the beginning of the week, so you have sweet potatoes to heat up for lunch, dinner or use in various recipes! 

• • To store: Place the cooked sweet potatoes in an airtight container or storage bag and store in the fridge for 4-6 days.

• • To freeze: Once the sweet potatoes have cooled, place them in a freezer-safe container or bag and freeze for up to 3 months. Thaw overnight in the fridge before reheating.

• • Reheating: They can be easily reheated in the oven for 10-15 minutes at 400°F. You can also reheat them in the microwave, but be warned, the skin will not crisp up.

Nutrition

Serving: 1potato | Calories: 194kcal | Carbohydrates: 45g | Protein: 4g | Fat: 0.1g | Saturated Fat: 0.04g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.003g | Sodium: 124mg | Potassium: 762mg | Fiber: 7g | Sugar: 9g | Vitamin A: 32063IU | Vitamin C: 5mg | Calcium: 68mg | Iron: 1mg

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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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Spicy Slow Cooker Beef Tips made in the slow cooker are the perfect ready-to-go ingredient to add to your weekly meal prep!

If you’re a woman (or man!) over 40 (or closer to 50, like myself), working on health, fitness, or weight loss goals, increasing your protein, veggies, and fiber intake is a really great way to do this! 

MEAL PREP TIP: I always have delicious, high-quality protein options prepped and ready for a busy week, and this slow cooker beef tip recipe is just that. My salsa chicken, slow cooker BBQ chicken, and slow cooker pulled pork are also perfect make-ahead protein options. I love using them for tacos and burrito bowls or simply served on top of a salad for an easy lunch or dinner.

If you follow me on Instagram, you may recognize this recipe. I make it every month, all year round—winter, spring, summer, and fall.

Every month, I get 2 pounds of grass-fed, sirloin beef tips in my Butcher Box order, and I make this recipe on repeat, it’s just that good!

Ingredients needed

This beef tip recipe requires just six simple ingredients, plus salt and pepper! They come together to create the most delicious shredded beef. Here’s everything you’ll need:

• Stew meat: Use 2 pounds of beef tips stew meat.
• Garlic and onion: For extra savoriness.
• Pickled jalapeños: Use mild or hot, depending on your preference.
• Ranch dressing: Moistens the meat while adding a delicious ranch taste. I am a big fan of the Primal Kitchen Ranch Dressing.
• Salsa: Gives the meat a bit of spiciness. Use mild salsa if you’re sensitive to spice.
• Salt and pepper: To enhance all of the flavors!

How to make this recipe

This slow cooker beef tip recipe is so easy to make! Brown the meat, add everything to the slow cooker, and after about 4 to 6 hours, dinner is done! Once the meat is cooked to perfection, you will see that it is tender, flavorful and so versatile.

You can use this in so many ways, but hands down, our favorite are to build a super simple taco – onions, cilantro, + tomato! So easy and so good.

1. Prep: Pat meat dry and season with salt and pepper.
2. Sear: Melt half the ghee in a heavy pot, like an enameled Dutch oven. Add the seasoned beef and brown on both sides. Remove and repeat with the remaining ghee and beef.

3. Add meat to crockpot: Transfer meat to a slow cooker and add garlic, onion, jalapeños, ranch and salsa.
4. Cook: Turn the heat on low and cook for 4-6 hours. Serve and enjoy!

Helpful tips

• Searing the meat: This isn’t a completely necessary step, and sometimes, when I’m in a hurry, I skip it and add the meat and all other ingredients to the slow cooker. The beef will still be delicious! It does add a layer of depth to the meat, so if you have the time, I recommend it.
• Work in batches: Sear the meat in batches and make sure you don’t overcrowd the pan. If there are too many pieces in the pot, they won’t brown!
• Peeling garlic: The easiest way to remove the skin from the garlic is to lay your knife over the top of a clove and give it a firm whack. The skins come right off!

Serving suggestions

Here are some great side dishes and ways to serve slow cooker beef tips:

• These would be great served with a simple side like brown rice, mashed potatoes, mashed sweet potato or oven roasted potatoes. Add a green vegetable too!
• Add the shredded beef to corn tortillas or taco shells with your favorite taco toppings.
• Stuff in baked potatoes, baked bell peppers or zucchini.
• Serve it over fresh greens and other salad ingredients for a major boost of protein.

Storage recommendations

Make this on Sunday and have shredded beef to use in tacos, salads, stuffed in sweet potatoes or in quesadillas!

• In the refrigerator: Transfer shredded beef to an airtight container and place in the fridge for up to about five days.
• Freezer: Add to a large freezer-safe bag or storage container and store in the freezer for up to about three months.

More healthy meal ideas

• Beef Meatballs with Cauliflower Rice
• Buffalo Chicken Brown Rice Bites
• Ground Taco Meat with Cauliflower Rice
• Mediterranean Chickpea Salad

WATCH MY SLOW COOKER BEEF TIPS 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 Beef Tips with Onion and Jalapeño

This makes a great head start protein for the week. Double it up if doing meal prep!

Course Main

Cuisine American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 4 hours hours

Total Time 4 hours hours 10 minutes minutes

Calories

Author Dani Spies

Ingredients

• 2 pounds stew meat beef tips
• 5 cloves garlic peeled
• 1/2 onion sliced into quarter moons
• 1/4 cup pickled jalapeños
• 1/4 cup ranch dressing I used primal kitchen
• 1/2 cup salsa
• Salt and pepper to taste

Instructions

• Pat meat dry and season with salt and pepper.
  
• Heat olive oil or ghee in a heavy pot, like an enameled Dutch oven. Add the seasoned beef and brown on both sides, remove and repeat with more oil or ghee and beef.
  
• Transfer meat to a slow cooker and add garlic, onion, jalapeños, ranch and salsa.
  
• Cook on low for 4-6 hours. Serve and enjoy!
  

Video

Notes

Make this on Sunday and have shredded beef to use in tacos, salads, stuffed in sweet potatoes or in quesadillas!

• In the refrigerator: Transfer shredded beef to an airtight container and place in the fridge for up to about 5 days.
• Freezer: Add to a large freezer-safe bag or storage container and store in the freezer for up to about 3 months.

© Clean & Delicious

The post Slow Cooker Beef Tips with Onion and Jalapeño appeared first on Clean & Delicious.

Rich, creamy, healthy roasted acorn squash soup is one of our favorite soups to enjoy during the fall and winter when the weather gets cold. It’s easy to make with roasted acorn squash, sautéed onion, carrots, apple, stock, seasonings, and canned coconut milk. Simmer it to perfection, and then blend until smooth and creamy. Enjoy topped with an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and fresh chopped parsley.

When this time of year rolls around, we like to make the most of all the autumn squash and winter squash from the farmer’s market and supermarket by making dishes such as butternut squash soup, stuffed acorn squash, pumpkin chili, and this delicious acorn squash soup!

Health Tip: As an added plus, acorn squash is very healthy and nourishing. It’ packed with vitamins, minerals and antioxidants. It’s a great source of vitamin B, vitamin C, magnesium, and potassium! It’s also low in calories and contains a good amount of fiber.

Ingredients needed

This squash soup is guaranteed to warm you up from the inside out, with its velvety, smooth texture and rich, comforting flavor. The best part, it’s loaded with nutrients! Filled with plenty of veggies and fiber, it’s hearty and satisfying while being naturally vegan and gluten-free.

Here’s everything you’ll need to make it:

• Acorn squash: You’ll need about 4 cups of roasted squash from 2 acorn squash. Choose a ripe acorn squash that is a mix of orange and green, heavy for its size, with skin that is dull with no soft spots.
• Olive oil: For roasting the squash and sautéing the veggies.
• Sea salt: To bring out the flavor in the soup.
• Onion: Use a yellow onion to give this soup a savory, complex flavor.
• Carrots: Use regular-sized carrots and not baby carrots, as they tend to have a starchy, not-very-sweet flavor.
• Apple: Adds subtle sweetness. We like to use Honey Crisp apples for a sweeter taste, but Granny Smith apples are the perfect choice if you like more of a tart flavor and don’t want your soup to be too sweet.
• Seasonings: Dried thyme, ginger, and black pepper for deliciousness in every bite.
• Stock: Vegetable stock to keep this recipe vegetarian and vegan.
• Coconut milk: To make the soup extra creamy. Use canned coconut milk, as it tends to be creamier and richer.

How to cook acorn squash

Good news! There’s no need to peel the squash before cooking it because you will easily be able to scoop the flesh out after roasting. Here’s how to cut an acorn squash and roast it:

1. Prep: Place the oven rack in the center and preheat the oven to 400ºF (204ºC).
2. Use a heavy knife to cut the squash in half lengthwise, using a rocking motion to make the job a bit easier.
3. Scoop out the seeds. You can discard them or save them to roast.
4. Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
5. Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife.

How to make this soup

Acorn squash soup requires several steps, but it’s really quite easy to make. The most time consuming part is cutting your squash and veggies, and waiting for the squash to roast. It’s well worth it, though! Here’s the simple process:

1. Scoop the flesh: Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups. 
2. Sauté onions: In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
3. Sauté carrot and apple: Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.

4. Add stock and simmer: Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
5. Add squash: Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup. 

6. Blend soup: Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy.

7. Add coconut milk: Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
8. Garnish and serve: Enjoy topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.

Expert tips

• Peeling: No need to peel the squash before roasting. Once it is cooked, it is easy to scoop out of the skin.
• Blending the soup: Try using an immersion blender instead of a regular blender, that way you don’t have to remove the soup from the Dutch oven to blend. But if you don’t have one, you can transfer the soup carefully in batches to a blender to blend. Just be sure it has cooled some.
• Consistency: If after blending the soup, you would prefer it to be thinner, stir in filtered water about 1/4 cup at a time.
• Make ahead: This is an awesome make-ahead, and freeze for later soup. It does take a bit of time to make, so we like to cook a double batch and freeze half for another meal.

The difference between acorn squash and butternut squash

The outside of an acorn squash and butternut squash look quite different. Acorn squash are shaped like acorns, while butternut squash have a unique oblong shape where their base is thicker than their top near the stem. The outside of a butternut squash is completely smooth and light tan in color, while acorn squash are dark green with some orange and vertical ridges surrounding the outside of it.

The interior color and texture of butternut squash and acorn squash are very similar to one another, both have a golden yellow color. However, the flavor of butternut squash is slightly sweeter and more potent compared to the mild flavor of acorn squash.

Pro Tip! Although it may change the texture and flavor slightly, you can typically use any winter squash, including butternut, buttercup, Hubbard, sugar pumpkin, and acorn, interchangeably in recipes.

Variations

This acorn squash soup recipe is wonderful as-is, but feel free to change the ingredients to make this your own. Here are some options:

• Toppings: Get creative and add different toppings, such as croutons, parmesan cheese, crispy bacon crumbles, or a spoonful of Greek yogurt.
• Spicy: Add a kick of heat by mixing in your favorite hot sauce or a pinch of cayenne pepper. 
• Protein: If you want to add a boost of protein, stir in cooked, diced chicken, shredded rotisserie chicken, or turkey breast to the soup after it is blended. 
• Squash: This recipe can be made with butternut squash, kabocha squash or acorn squash.

Storage recommendations

• Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
• Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
• Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

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Roasted Acorn Squash Soup with Coconut Milk

Roasted Acorn Squash Soup made with coconut milk is a rich and creamy soup that is made in 3 simple steps; roast, simmer, and blend! This is an easy, nourishing recipe made with warm cozy flavors including roasted squash, sautéed apples, onions and carrots, fresh ginger, and thyme! Perfect for a chilly night, this soup is healthy comfort food at its best.

Course soup + stew + chili

Cuisine American

Diet Gluten Free, Vegan

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 6 servings (about 8 cups of soup total)

Calories 170kcal

Author Dani Spies

Ingredients

• 2 acorn squash, (3 1/2 – 4 pounds)
• 1 tablespoon olive oil, divided
• 1/2 teaspoon sea salt
• 1 yellow onion, diced
• 1.25 cups carrots, diced
• 1 large crisp apple (I like Honey Crisp), diced
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground ginger
• 1/4 teaspoon black pepper
• 4 cups low sodium vegetable stock
• 1/2 cup canned coconut milk

Instructions

• Place the oven rack to the center and preheat the oven to 400ºF (204ºC). Use a heavy knife to cut the squash in half lengthwise using a rocking motion to make the job a bit easier.
  
• Scoop out the seeds. You can discard them or save them to roast.
  
• Brush the flesh side of the acorn squash with 1/2 teaspoon of olive oil each. Place the squash cut side down on a rimmed baking sheet lined with parchment paper.
  
• Roast for 30-40 minutes or until tender. You should be able to easily pierce into the flesh with a knife. Once the squash is cool enough to handle. Scoop the tender flesh into a bowl, it should yield about 4 cups.
  
• In a large pot or Dutch oven, heat the remainder of the olive oil over medium heat. Add the onions, along with a pinch of salt, and sauté until tender and translucent, about 5 minutes.
  
• Add the carrot, apples, thyme, ground ginger, and black pepper along with another pinch of sea salt. Sauté for 5-8 minutes.
  
• Add 2 cups of vegetable stock and bring the soup to a boil, then reduce to a simmer. Partially cover the pot and cook until the carrots and apples are soft and tender, about 10 minutes. Turn off the heat.
  
• Stir in the roasted acorn squash and 2 cups of vegetable stock to the soup.
  
• Working in batches, carefully transfer the cool soup to a high-speed blender, and blend until creamy. If you would like the soup to be thinner, add filtered water as needed.
  
• Transfer the soup back to the pot and stir in the coconut milk. Taste and adjust seasonings as needed. Reheat over low heat when ready to eat.
  
• Serve topped with any of the following; an extra drizzle of coconut milk, fresh black pepper, roasted acorn squash seeds, and/or fresh chopped parsley.
  

Notes

• Fridge: Store leftovers in an airtight container in the refrigerator for 4 to 5 days.
• Freezer: Freeze in a gallon ziplock bag or other freezer-safe container for up to 3 months. When ready to use, thaw in the refrigerator overnight or slowly in a pot on the stove.
• Reheat: Rewarm chilled soup on the stovetop over low heat or in the microwave, in 30 second intervals until warm.

Nutrition

Serving: 1.33cups | Calories: 170kcal | Carbohydrates: 28g | Protein: 2g | Fat: 7g | Saturated Fat: 5g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 654mg | Potassium: 705mg | Fiber: 5g | Sugar: 8g | Vitamin A: 5340IU | Vitamin C: 21mg | Calcium: 68mg | Iron: 2mg

© Clean & Delicious

The post Roasted Acorn Squash Soup with Coconut Milk 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

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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.

We’re obsessed with this chocolate banana bread! It’s supremely moist, intensely chocolatey and totally indulgent tasting. The best part is — it’s made with wholesome ingredients and filled with nutrients. We’re using almond flour to keep this recipe gluten & grain free and naturally sweetening the bread with 3 whole bananas and a small amount of maple syrup.

Ingredients Needed 

This chocolate banana bread is made with the perfect ratio of ingredients to give it a soft, tender crumb. Here’s what you’ll need:

• Almond flour – The use of almond flour adds healthy fats and makes this banana bread completely gluten & grain free. It also makes the bread perfectly soft and moist!
• Cocoa powder – Contributes the deep and intense chocolate flavor. I highly recommend using a high-quality Dutch-process cocoa powder for the best flavor.
• Baking essentials – We’re using baking powder, baking soda and salt to ensure this loaf bakes up with the perfect rise and texture.
• Bananas – To give the bread plenty of natural sweetness, be sure to use bananas that have lots of brown spots.
• Eggs – You’ll need two eggs to help with binding, give the bread structure and ensure it bakes up properly. To make this bread vegan, use two chia eggs.
• Maple syrup – To perfectly sweeten the bread.
• Vanilla extract – For a delicious cozy flavor!
• Chocolate chips – Any type of chocolate chips will work — semi-sweet, milk, dark, or chopped up chocolate. I like to use dark chocolate for the health benefits. To keep this bread dairy free or if you’re making it vegan, be sure to use dairy free baking chips.

How to Make It

Like most banana bread recipes, this one is easy and straightforward! Here’s the simple method:

Please see the recipe card for the full, printable recipe with all of the details.

1. Prep. Preheat the oven and line a loaf pan with parchment paper (learn how here).
2. Mix dry ingredients. In a large bowl, whisk together the almond flour, cocoa powder, baking powder, baking soda and salt.
3. Mash the bananas. Place the bananas in a medium bowl. Use a potato masher or fork to mash the bananas until they’re almost smooth.
4. Mix wet ingredients. Add the eggs, maple syrup and vanilla to the bananas and stir to combine.
5. Combine dry & wet mixtures. Pour the wet ingredients into the dry ingredients and stir until just combined. Fold in half of the chocolate chips.
6. Bake. Carefully pour the batter into the prepared loaf pan. Sprinkle the remaining chocolate chips evenly over the top of the batter. Bake for 45-50 minutes, or until the bread is fragrant and set through the center.
7. Serve. Cool completely. Remove from the loaf pan, slice and enjoy!

Tips for Recipe Success

This double chocolate banana bread is super simple to make, but here are some tips to make sure it’s perfect every time!

• Ripe bananas. If your bananas aren’t quite ripe enough, you can ripen them quickly by wrapping them in foil and popping them in the oven at 350°F for 10-15 mins!
• Mashing bananas. If you don’t want to take the time to mash with a fork or potato masher, use an electric hand mixer or blender to mash them quickly.
• Baking. After about 35 minutes of baking, if you notice the top of the bread browning too quickly, lightly cover it with foil.
• Cool the bread. Make sure to let your banana bread cool completely before removing it from the pan and cutting it into slices. As the bread cools, it will set, so if you cut it too soon you run the risk of it falling apart.

Frequently Asked Questions

Can I make this bread vegan?

Yes! I tested this recipe using 2 chia eggs in place of the regular eggs. The chia egg version is delicious, but it doesn’t rise up and even dips down a bit in the center after cooking. It’s also a bit denser and fudgier.

How do I know when the bread is done baking?

It can be tricky to know when quick breads are baked fully. However, when fully cooked, it will start to pull away from the edges of the pan slightly. Also, a toothpick (or knife) inserted into the center of the bread will come out clean or with just a couple of moist crumbs.

Can I make muffins instead of bread?

I haven’t actually made muffins using this recipe, but I think it would work great. It should make 12 muffins. Bake at 350ºF for 18-23 minutes or until tester comes out clean.

Make Ahead

This chocolate banana bread recipe is perfect for making a day in advance of when you plan to serve it. Just like classic banana bread, it’s always best the day after it’s baked, as the sugars release the bread gets sweeter!

Storage Recommendations

This healthy chocolate banana bread can be kept covered with foil or plastic wrap at room temperature for 1 to 2 days, then I recommend transferring to the fridge or freezer. I think it actually taste best cold!

Banana bread is very freezer-friendly! You can double the recipe to have a whole extra loaf to freeze, or freeze leftover slices of bread for up to 3 months. Tightly wrap either the whole loaf or individual slices in plastic wrap, then place in a resealable bag and freeze. Thaw your bread at room temperature when you’re ready to eat.

More Healthy Banana Recipes

Looking to use up your bananas? Give these delicious recipes a try:

• Almond Flour Banana Muffins
• Peanut Butter Banana Overnight Oats
• Strawberry Banana Smoothie
• Almond Flour Banana Pancakes
• Healthy Banana Bread Muffins

If you make and enjoy this banana loaf, 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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Chocolate Banana Bread

Healthy double chocolate banana bread is tender, moist and tastes like a fudgy brownie! This recipe is made with almond flour and perfectly sweetened with ripe bananas and a touch of pure maple syrup. It's paleo, dairy free and gluten free and can also be made vegan. The perfect way to use up your overripe bananas! 

Course breads + muffins, BREAKFAST

Cuisine American, dairy free

Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 12 servings

Calories 205kcal

Author Dani Spies

Ingredients

• 2 cups extra fine almond flour I use Bob’s Red Mill
• 6 tablespoons cocoa powder
• 1.5 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon sea salt
• 3 brown bananas mashed (12-14 ounces)
• 2 eggs
• 1/4 cup maple syrup
• 1 teaspoon vanilla extract
• 1/2 cup chocolate chips

Instructions

• Preheat the oven to 350ºF (180ºC). Line a loaf pan with parchment paper (learn how here. In a large bowl, whisk together the almond flour, cocoa powder, baking powder, baking soda and salt.
  
• Place the bananas in a medium bowl. Use a potato masher or fork to mash the bananas until they’re almost smooth.
  
• Add the eggs, maple syrup, and vanilla to the bananas and mix until combined.
  
• Pour the wet ingredients into the dry ingredients and stir until just combined. Add and stir in half of the chocolate chips.
  
• Carefully pour the batter into the prepared loaf pan. Sprinkle the remaining chocolate chips evenly over the top of the batter.
  
• Bake for 45-50 minutes, or until the bread is fragrant and set through the center. Cool completely. Remove from the loaf pan, slice and enjoy!
  

Video

Notes

Keep bread covered with foil or plastic wrap at room temperature for 1 to 2 days, then store in the fridge or freezer.
Bread freezes well for up to 3 months. Tightly wrap either the whole loaf or individual slices in plastic wrap, then place in a resealable bag and freeze. Thaw your bread at room temperature when you’re ready to eat. 

Nutrition

Serving: 1slice of 12 | Calories: 205kcal | Carbohydrates: 22g | Protein: 6g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 28mg | Sodium: 160mg | Potassium: 220mg | Fiber: 4g | Sugar: 13g | Vitamin A: 75IU | Vitamin C: 3mg | Calcium: 86mg | Iron: 1mg

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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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