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Healthy Road Trip Snacks

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Need some healthy road trip snacks? Or just some healthy snacks on the go snacks? Whether it’s vacation, driving to sports practice or a day of running errands, here are some travel snacks you’ll love!

healthy road trip snacks

*Originally published 9/21. Updated 5/23*

Hi friend!

A couple of years ago I was asked for some ideas about snacks for the car that aren’t super messy so I wrote this post on Low Mess Car Snacks for Kids. I’m finding that a few years later, I still heavily rely on car snacks so I’m always thinking about new ideas. In addition, in the summer of 2021 we drove from Ohio to Minnesota with 3 kids 6 and under. Believe me when I say I packed a lot of snacks.

We also started swim team that summer which meant A LOT of time at the pool. Two years later we’re at the pool even more for swim meets etc and with young kids that means packing a lot of snacks.

I wanted to share some good road trip snacks for kids -both what we packed in our cooler and the non-perishables in case you need more road trip snack ideas! You could also pack a lot of these for plane snacks! Or use these ideas for long days at the pool, hiking adventures and more.

I’ve also already written several snack posts that will have more options for healthy on-the-go snacks.

Healthy Store Bought Snack Ideas

Also be sure to check out The Snack Spark for even more snack ideas!

Homemade Healthy Snack Ideas

As far as homemade snack ideas, I have tons. Especially when it comes to healthy muffins and bars that are good for packing as snacks on the go. Check out the snack category of the blog to browse lots of homemade snack options.

Where to buy healthy snacks online

If you’re looking to buy snacks online vs in-store, you can find lots on Amazon. Here are some individually wrapped snacks. Also check out sites like Thrive Market (requires a subscription) and Vitacost (no subscription required). Nuts.com is another good one, especially if you like to make your own trail mix.

What to look for in healthy snacks

When I talk about healthy snacks with my kids I talk about starting with protein and pairing it with healthy carbs, healthy fats and/or fiber. This combination helps fill us up and helps us stay full for longer periods of time. When packing for a road trip, I try to pack a lot of individual protein options that can then be paired with something else. For example, if my kid asks for crackers, I’ll give them some cheese to go with it. If they ask for a piece of fruit, I’ll give them a yogurt as well.

Good Road Trip Snacks

So here are some good options for road trip snacks!

good road trip snacks for the cooler

Healthy Road Trip Snacks For The Cooler

  • Fruit –
    • grapes- I pulled them all off the stems ahead of time
    • bananas
    • apples- leave them whole or slice ahead of time and rubberband together to minimize browning
    • clementines – you can peel them ahead of time to make it easier
    • applesauce cups (or pouches for younger kids to minimize mess)
  • Veggies-
    • baby carrots
    • celery sticks – you can even prep ants on a log ahead of time
    • bell pepper strips
    • snap peas
  • String cheese and cheese slices
  • Hard-boiled eggs – peel them ahead of time
  • Yogurt- yogurt tubes/pouches are less messy for kids. You can also freeze them ahead of time to minimize mess even more 
  • Hummus
  • Deli turkey & pepperoni – can be eaten with crackers and used to make a sandwich
  • Homemade muffins/bars – I have a whole list of Kid-friendly Baking Recipes for bars and muffins packed with veggies and legumes!
healthy road trip snacks non-perishable

Car Travel Snacks (Non-perishable):

  • Peanut butter and jelly sandwiches – you can store them in the cooler if you use jelly, or you can skip it, or use honey!
  • Bread – for turkey and cheese sandwiches
  • Simple Mills & Wheat Thins crackers
  • Cheerios cereal – I have a list of Low Sugar Cereals for Kids if Cheerios isn’t your favorite
  • Pretzels
  • Granola bars – Try one of these Healthy Store-Bought Granola Bars for Kids– our favs are KIND, Larabar and Kashi
  • Chips
  • Candy – is it the healthiest? No. Will it sometimes save your sanity as a parent? Yes 🙂

Note that we stopped overnight in a hotel with a fridge and I knew the place we were staying had a fridge so I wasn’t worried about packing too much food because I knew we could just eat it throughout the week of vacation. 

I’ve also noticed that sometimes my kids don’t eat a ton in the actual car but then they’re starving when we get to the hotel so it’s nice to have things on hand to give them while we get settled, figure out where we’re going to eat dinner etc. 

What foods are considered non-perishable?

Foods are considered non-perishable if they are canned, dried, preserved or have the water removed. Basically, things that can safely be stored at room temperature without requiring they be put in the fridge or freezer to avoid spoiling.

Is it safe to snack on the go?

While I recognize that eating in the car is generally not recommended as it can be a choking hazard, I’m also a mom with young kids and know that it sometimes can’t be avoided. I found that plastic cups are a great way to pass snacks back to kids because they’re easy for them to hold and they fit in car seat cup holders. If your kids are still rear-facing, make sure you can see them while eating either by sitting near them or at least in a mirror.

on the go snack ideas

Healthy Snacks on the Go

In addition to what’s listed above, here are more ideas:

Healthy Trail Mix

There are tons of great trail mix options at the store but it’s also so easy to make your own. I love this option because you can completely customize it to your liking and even make different blends for different family members. You can also make it safe for toddlers using mixes like this nut-free trail mix.

Plant-based protein

There are tons of dried plant-based proteins on the market right now. Things like roasted chickpeas, broad beans and edamame make a great on-the-go snack. Check out some different brands like The Good Bean, Biena, Bada Bean and more. Plus there are tons of nuts and seeds that you can eat on their own or as a topping etc.

Protein balls

Homemade protein or energy balls/bars are another great option. While I typically keep these in the freezer for storage, they won’t spoil if you pack them for a day trip. Make them with protein powder or without. Here’s my go-to energy balls recipe as well as some kid-friendly, protein-rich energy balls without protein powder.

Snacks the are high in protein

Protein is a key component of a good snack. If you’re looking for some ideas specifically for high protein, check out my list of Healthy High Protein Snack Ideas.

Other protein-rich snacks

Things like tuna pouches, deli meat turkey/chicken or meat sticks like Chomps (aff link) are high in protein and pair well with crackers for an easy snack.

Healthy snacks that are easy to freeze

Waffles and pancakes are actually one of my favorite on the go snacks. I love that you can easily make them ahead of time, whenever you’re not busy, and freeze them. Then just transfer to the fridge the day before you leave and pack them in a ziploc bag. They’re not super crumbly, they’re easy for kids to eat, you can make them with added protein – try our favorite Whole Wheat Pancakes.

More healthy options for a grab and go snack

Things like popcorn, sweet potato chips and dried fruit bars are strips can be great options. We love That’s It bars and Just Bare apple chips. When it comes to dried fruit, larger strips of dried fruit like mango and pears are less likely to be dropped than smaller options like raisins.

Remember that popcorn, whole nuts, roasted chickpeas etc are choking hazards for young kids.

Need some healthy road trip snacks? Or just some on the go snacks? Whether it's vacation, driving to sports practice or a day of running errands, here are some travel snacks you'll love!

What are your favorite healthy road trip snacks?

Enjoy!
–Lindsay–

Healthy Snacks For Toddlers

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Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

healthy toddler snack ideas homemade and storebought

*Originally published 9/21. Updated 5/23*

Hi friends!

Let’s talk about healthy snacks for toddlers. I think a lot of snack ideas posts are geared towards kids in general but there always seems to be a fair amount of ideas on the lists that aren’t safe for toddlers, mainly because of choking hazards. So I wanted to put together a list of toddler-safe snacks.

Healthy Toddler Snack Ideas

We all know that most toddlers seem to want to eat constantly but remember that all-day grazing is not ideal. Try to stick to set meals and snack times when possible so that they have a chance to start listening to their body, recognizing signs of hunger and fullness etc.

Should a 2-year-old have snacks?

Snacks are a great idea for toddlers and a great way to get some extra nutrients in them that they might not eat at actual meal times. Most toddlers do best with 3 meals and 2-3 snacks per day. Try a snack mid-morning, mid-afternoon and potentially after dinner if needed.

What are some healthy meal ideas for toddlers?

If you’re looking for ideas for toddler meals vs snacks I’ve got you covered as well! Here are 150+ Toddler Meal Ideas with pictures of actual plates I served my kids from ages 1-3. And if that’s enough, here’s another 100 Healthy Toddler Meals.

toddler choking hazards

Toddler Choking Hazards

When considering what snacks and foods to give your toddler, it’s important to remember that there are several choices that frequently lead to choking in this age group. These are things that are either hard, hard to chew, a similar size to their windpipe, sticky etc so we want to avoid them.

Here are some common choking hazards for toddlers:

  • Round foods like hot dogs, sausages, cherry tomatoes and grapes
  • Hard foods like apples and carrots and other hard raw veggies
  • Nut butter by the spoonful or thickly spread on bread
  • Marshmallows, whole nuts, gum, hard candy, chips and popcorn
choking hazards modified

Toddler Choking Hazards modified:

The good news is you don’t have to avoid most of these foods completely. Here’s how to modify some of the common choking hazards so they’re safer for toddlers:

  • For round foods: cut lengthwise into quarters
  • For hard fruits and veggies: grate, cut into matchsticks, dice and saute, steam or roast to soften
  • Nut butter: spread thinly on toast
  • Chop whole nuts into very small pieces and consider softer nuts like cashews/pecans/pistachios vs almonds/peanuts

Marshmallows, gum, hard candy, chips and popcorn should be avoided

Is popcorn a healthy snack for toddlers?

Popcorn is a huge choking hazard for kids under age 4 so I’d really recommend holding off serving it to younger kiddos. If you’re looking for something similar, popcorn cakes or rice cakes are safer than popcorn kernels

Healthy Snacks For Kids and Toddlers

If you’re looking for snacks for older kids, I have several posts to check out. These lists will have some snacks that are good for toddlers but not all of them:

And a lot of these snacks would be great in lunch boxes so if you need more lunch box ideas, check out my Month of Easy Packed Lunches for Kids resource!

Healthy Snack Ideas for Toddlers

So let’s dive right into toddler snacks, shall we? Here are some of my favorite healthy snack ideas for toddlers. And remember these are good for older kids too!

healthy toddler snack ideas

Healthy Snacks Toddlers

Here are some snack ideas that I make at home:

  • Smoothies: Smoothies are a great way to get extra fruit and veggies into your toddler’s diet. Mix with a little milk or yogurt and you have added protein and calcium, among other important nutrients. Spinach, zucchini and cauliflower are easy veggies to add to smoothies without altering the taste or texture too much. My boys’ love the combo is frozen mixed berries, spinach, milk and a little orange juice. This Peach Zucchini Smoothie Bowl is also a fav, along with this Silken Tofu Mixed Berry Smoothie! We also love this simple strawberry pineapple smoothie.
  • Muffins/bars– My favorite for young toddlers are my Sweet Potato Banana Bites – but almost all of my kid-friendly baking recipes are great for this age and are packed with things like beans, lentils and veggies. My friend and fellow RD Min also has tons of Healthy Baby and Toddler muffins here.
  • Oatmeal: It’s not just for breakfast! Make it with milk for protein and stir in a scoop of peanut butter for healthy fats. Top with berries or a few chocolate chips. You can even make a big batch ahead of time, freeze in muffin tins and thaw in the microwave. Learn how in my post for Freezer Prep Oatmeal Cups.
  • Energy Bars – Use my go-to energy bar recipe and process them really well in the food processor to avoid big chunks. Then press into a pan and cut into bars so they’re thinner vs rolling into balls.
  • Trail Mix: Homemade trail mix is SO easy and can be adapted based on your child’s favorite add-ins. Try this toddler Nut–Free Toddler Trail Mix or make up your own combination using cereal, small crackers, dried fruit and small nuts if they’re older (nuts can be a choking hazard for young toddlers). Freeze-dried fruits and veggies are a great option for younger kiddos or things like Hippeas or Harvest Snaps!
  • Fruit – berries, kiwi, mandarin oranges, bananas, fruit leather, raisins, grated apples + pb yogurt dip
  • Vegetables – matchstick carrots, peas, corn, cucumber, roasted sweet potatoes + ranch/hummus/laughing cow (toddler dips)
  • Eggs – Any form is great! I usually cut hard-boiled eggs into quarters but you can also try egg wraps or mini egg muffins, or even a fried egg on toast with avocado – cut it into strips to make it easier for them to hold.
toddler snack ideas

Easy Toddler Snacks

  • Cottage Cheese: Serve it alone or pair it with whole-grain cereal and some fruit for a twist on a yogurt parfait. It can be high in sodium so as always, variety is key! And if they’re not fans, lower sugar yogurts (or plain yogurt with fruit mixed in is great too!)
  • Hummus: Perfect for dipping raw veggies like carrots, celery, cucumbers and bell peppers (be careful with raw veggies- they can be a choking hazard for young toddlers). You can also serve with crackers or chips or add to pizza or sandwiches.
  • Avocado: A great source of healthy fats. Mash it up for avocado toast, make guacamole for dipping or just slice and serve!
  • Nut Butter: Healthy fats help keep them full! Add peanut butter or other nut/seed butters to oatmeal, drizzle on banana slices or spread on toast, waffles or pancakes!
  • Whole Grain Cereal: Check out my list of Lower Sugar Cereal for Kids. Pair with milk, yogurt or a hard-boiled egg!
  • Mini pizza – These English muffin pizzas are the perfect size for toddler snack time and easy for little hands to handle. Keep a batch in the freezer and microwave as needed.
  • Quesadillas – add some shredded vegetables or chicken and give them a sauce to dip in.
  • Waffles/toast – Top them with a healthy fat like peanut butter or avocado, cut into sticks or in half to make it easier for little fingers to handle
  • Pancakes – Try these Whole Wheat Pancakes. My kids love when I make them silver dollar sized or make them bigger and cut into little triangles with a pizza cutter.
storebought toddler snacks

Healthy Snacks For Toddlers When Traveling or On The Go

Here are some packaged snacks that I often have on hand for quick snacks both at home and on the go:

So there you go! Lots of toddler-friendly snack ideas for you!

Need ideas for healthy snacks for toddlers? This list is specifically geared towards kids 1-3 years old, with homemade and storebought ideas for at home and on the go.

Enjoy!
–Lindsay–

150+ Toddler Meal Ideas

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These Toddler Meal Ideas are simple, healthy toddler food ideas. Use these easy toddler meals to introduce new foods, help picky eaters and make mom life easier.

easy toddler meals

*Originally published in 2016*

Hi friends!

If you’re looking for toddler dinner ideas, you’re in the right place. They also work for breakfast, lunches and snacks! I’ve been sharing easy toddler meals since my oldest was 18 months old and I have quite a collection of toddler plate photos. These easy toddler meals are geared toward kids ages 1-4.

If you’re looking for more ideas, check out:

Important note because someone always asks- the plates are from Re-Play Recycled. (affiliate link) They’re our favorite. I also love their cups and bowls.

Looking for toddler dinner ideas?

First, let’s cover a few points on feeding toddlers:

How much should my toddler eat?

I try to judge how my kids are eating by looking at the big picture. If they don’t eat one meal, they’ve likely either eaten well at 1 or 2 of the other meals, or had a few too many snacks that day. And if they haven’t, then they’ve usually eaten fairly well the day before or will the day after.

What should I feed my toddler?

When kids are toddlers, one of the most important things you can do is offer variety. Check out the plates below but I encourage you to sub other fruits and veggies based on what’s in season, things they have or haven’t tried yet, child preference, chewing ability, etc.

I try to offer several healthy fat sources during the day because it’s so important for brain development. That can include things like avocado, eggs, full fat dairy, nut and seed butters, fatty fish like salmon, foods cooked in oil like avocado oil and more!

What to give my toddler for lunch

This post is just meant to give ideas. All kids eat different amounts and varieties. No my kids don’t eat everything I serve them 🙂 I share these roundups not because I think you should be giving your kids these exact meals…but because I hope that perhaps they’ll give you some inspiration or spark some new ideas! Maybe you’ll just see a few components of a few meals and think “hey! I’ve never tried serving that to my kid”. I consider that a win.

Toddler won’t eat veggies?

Like all kids, mine have favorite foods so there are some repeats of meals and specific brand products in these photos. Like most people, we have our favorite brands. I’ll try to mention some of them in the first picture they show up in. Similarly, if the recipes are on my blog, I’ll link to them!

If your toddler doesn’t eat the vegetables and other foods you serve, the most important thing you can do is keep offering them. Here are some kid-friendly vegetable recipes. Kids need repeated exposures, especially to things like vegetables, so get creative and keep offering them. Try different shapes and forms- raw, cooked, steamed, sauteed, roasted, hot, cold, blended and more!

What should I not feed my toddler?

Avoid choking hazards under age 4. I cover choking hazards and toddler snack ideas in this post. Also keep an eye on added sugar and sodium levels in the foods you’re giving them.

Does my toddler need a multivitamin?

My friend and fellow RD Kacie wrote a great post all about the best multivitamins for toddlers. As always, we are dietitains but not YOUR child’s dietitian. If you have concerns, speak to their doctor or consult with a Registered Dietitian.

Here are some meals my oldest ate at ages 1 & 2

Easy Toddler Meals

toddler meals
toddler meals ideas
  • Corn, Dr. Praegers Spinach Littles, avocado toast
  • Cucumber and hummus, HB eggs (from Costco), leftover hot dog from dinner out (I don’t buy hot dogs but both my kids eat them at restaurants)
  • Barbara’s Cinnamon puffins, raspberries, waffle french toast peanut butter sandwich (just regular french toast cooked on a waffle iron with peanut butter in between)
  • Grapes, Giovani Rana spinach and cheese tortellini, roasted cauliflower, Meijer Brand chicken sausage

Easy Toddler Lunches

toddler meals for picky eaters
  • Steel cut oats made with cashew milk, peanut butter, cinnamon and vanilla and blueberries, peppers with ranch, roasted potatoes, bite of a salmon burger
  • Sweet potato bite, blueberries, pepperoni and cheese rollup
  • Pasta with red sauce, avocado toast, raisins, pulled pork with bbq sauce
  • Blueberries, roasted sweet potato, avocado, pepperoni, farro
easy meals for toddlers

Easy Meals For Toddlers

healthy toddler meals
  • Figgy pop, Triscuits with hummus, turkey stuffed with pepperoni and cheese
  • Honey roasted peanuts, snap peas, pears, avocado toast
  • Almond Butter Chicken and zoodles skillet (chicken and veggies separated), pear and pasta with red sauce
  • Avocado toast, microwaved sweet potato, Egg Waffle
easy toddler lunches
  • Rice, roasted green beans, Instant Pot Asian Chicken
  • Corn, Simple Mills crackers with hummus, french toast waffles
  • Grapes, Egg Wrap, buttered noodles
  • Pretzels with hummus, blackberries, PB & Banana Sandwich
dinner ideas for toddlers
easy toddler dinners
  • Carrots with ranch, roasted sweet potatoes, chicken and black bean quesadilla
  • Grapes, Pumpkin Yogurt Bar, PB Chocolate Cauliflower Oatmeal
  • Crackers and hummus, cottage cheese and eggs
  • Sweet potatoes, banana, pizza meatballs

Toddler Meals for Picky Eaters

kid food
food ideas for toddlers
  • Pears, rice, chicken fried rice
  • Crackers and hummus, raspberries, pb&J
  • Grapes, Lemon Energy Ball (with blueberries added)
  • Hummus and pepperoni naan pizza
  • Roasted sweet potatoes, steamed green beans, Kid Fresh Foods Chicken Meatballs
toddler meals on divided plates
  • Graham Cracker, strawberries, scrambled eggs with peas and chicken sausage
  • Carrots and ranch, Coconut Oil Banana Muffin, Chicken Marsala
  • Pineapple, Trail mix, Turkey
  • Clementine, Kodiak Cakes pancakes with blueberries, hotdog
toddler dinners
  • Sweet potato, pears, lasagna
  • Crackers and hummus, potatoes, turkey and avocado rollup, Outshine Popsicle
  • Sweet potatoes, Love Grown Sea Stars, turkey, apple
  • Smoked Salmon, strawberries, tortellini, Coconut Oil Banana Muffin
toddler food lunch and dinner
quick toddler meals
  • Carrots and ranch, Rice Krispie treat, meatballs
  • Crackers and hummus, dates with peanut butter, Kid Fresh Foods chicken nuggets
  • Crackers and hummus, pears, Green Smoothie Pancakes
  • Naan with hummus, Lemon Energy Ball, tuna cake, strawberries
toddler meal ideas
  • Blueberries + Maple Hill Full Fat Plain Yogurt + Oatmeal w/ apples, pb & pumpkin seeds
  • Kiwi + Sweet potato with Annie’s Organic ketchup + pulled pork
  • Nectarine + Sweet Potato+ Avocado Chicken Burger with Sabra Original hummus
  • Blueberries + Maple Hill Full Fat Plain Yogurt + Dave’s Killer Bread (21 Grain) + Crazy Richard’s Peanut Butter
easy toddler meals
  • Strawberries + Cucumber with hummus + Chicken & Black Bean Quesadilla
  • Strawberries + Peanut Butter Toast + Meijer brand Spinach & Mozzarella Chicken Sausage
  • Watermelon + Roasted Potatoes with ketchup + Avocado Chicken Burger
  • Avocado + Hard Boiled Egg + Strawberries + Turkey
toddler dinner ideas
  • Frozen Peas + Nectarine + Turmeric Yogurt Chicken with ketchup
  • Grandma’s mac and cheese + Blueberries + Cabbage Roll
  • Hard Boiled Egg + PB Banana Chia Pudding + Avocado Toast
  • Avocado + Cheese + Simple Mills Crackers + Turkey + Hummus
easy dinners for kids
5
  • Hard boiled egg + Blueberries + Sweet Potato Bite + PB Banana Chia Pudding
  • Sweet Potato + Raspberries + Roasted Chicken + Holy Guacamole Guac + Garden of Eatin’ Chips
  • Grapes + Frozen Peas + BBQ Ribs
  • Watermelon + Corn + King Crab + Steak
dinner ideas for toddlers
  • Watermelon + pasta + cheese + ketchup + chicken
  • Raspberries + Simple Mills Cheddar crackers with hummus + steak with ketchup + string cheese
  • Green Beans with hummus and Italian dressing + peaches + turkey + guac & chips
  • Sweet Potato + blueberries + chicken sausage + baked beans
meals for toddlers
  • Blueberries + frozen peas + grilled chicken with ketchup + crackers
  • Watermelon + Squash yogurt dip + meatloaf
  • Butternut squash + grapes +avocado toast + turkey
  • Pumpkin Yogurt Bar + cottage cheese + avocado + cheeseburger

Here are some meals my oldest ate as a 3 year old

dinner ideas for kids
  • Peas, buttered noodles and smoked salmon
  • Mashed squash, cinnamon applesauce, oatmeal with Crazy Richard’s peanut butter
  • Siggi’s yogurt, cucumbers with Sabra hummus & baked oatmeal french toast sticks
  • Roasted sweet potatoes, confetti cauliflower rice, hamburger with Annie’s ketchup
  • Apple slices, carrots with ranch, naan pizza with mushrooms and meatballs
  • Cherry tomatoes, Garden of Eatin chips with hummus, peanut butter & banana sandwich (Dave’s Killer Bread)
  • Maple bacon roasted carrots, avocado, Cajun meatloaf and pears
  • Simple Mills crackers with hummus, carrots with ranch, Lasagna soup
  • Steamed peas, Triscuits with guac, chicken sausage and an apple
easy toddler dinners
  • Carrots & ranch, pears, crackers and smoked salmon
  • Steamed sweet potatoes, yogurt, Kodiak cakes
  • Broccoli tots, strawberries, turkey, hummus & cheese roll-up
  • Spaghetti, Chocolate Butternut Squash Muffin, pulled pork with bbq sauce
  • Yogurt, noodles, Instant Pot Hummus Chicken, pears
  • Roasted sweet potato, Annie’s Cheddar Bunnies, Plainville Organic Turkey, pears
  • Pears, Carrots & Hummus, Quesadilla with hummus, chicken and cheese
  • Spinach and cheese tortellini, roasted broccoli, crockpot meatball
  • Cottage cheese, carrots, blackberries, sweet & spicy bacon wrapped chicken
quick toddler meals
  • Pears, chicken pad thai, roasted sweet potatoes, egg wrap
  • Cheese + ground beef quesadilla, steamed mixed veggies, pulled chicken and avocado
  • Clementine, Alexia Sweet Potato Puffs, meatloaf
  • Peanut Butter & Jelly, cold mixed veggies, smoked salmon
  • Date with peanut butter, paprika roasted carrots, turkey and hummus sandwich
  • Strawberries, yogurt, Bisquick + cottage cheese pancakes
  • No Bake Chocolate Peppermint Bite, steamed green beans, Kodiak cakes with peanut butter
  • Steamed sweet potatoes, Chickpea buckeye, peanut butter toast, chicken sausage
  • Sweet potatoes, pears and turkey sandwich
quick, healthy toddler meals
  • Pears, carrots with ranch, chicken & sweet potato chili
  • Peas, mac and cheese, bbq pulled pork
  • Chickpea buckeye, yogurt, cold green beans, hard boiled egg, pears
  • Grapes, chips, hummus, pulled pork
  • Graham crackers, banana, roasted squash and turkey
  • Strawberries, Triscuits with hummus, chicken and sweet potato chili
  • Applesauce (plus probiotic), hb egg, ham sandwich
  • Fried egg, pears, pb&j toast
  • Chocolate squash muffin, pears, Asian chicken and carrots
quick meals for kids
  • Kiwi, cottage cheese, chocolate chip pancake, fried egg
  • Pears, mac and cheese with sausage and peas, pb toast, tuna quinoa cake
  • Strawberries, beans, pork and mac and cheese
  • Pears, yogurt, egg wrap
  • Fried egg, mandarin oranges, waffled french toast
  • Cottage cheese, chips and hummus, bbq pulled pork
  • Cottage cheese, carrots and hummus, beer braised pulled pork, crackers
  • Strawberries, curry roasted sweet potatoes, pb&J and lemon broccoli
  • Shells with marinara, green beans, tuna quinoa cake
healthy meals for kids
  • Roasted broccoli, blueberries, pulled pork, brown rice
  • Corn, carrots and hummus, black bean quesadilla
  • Pickle, roasted green beans, baked chicken
  • Peas, sweet potato banana bite, hummus, hard boiled egg, strawberries
  • Sweet potato fries, noodles with marinara, guacamole, crackers, chicken sausage
  • Strawberries, girl scout cookie, mac and cheese with sausage and peas
  • Strawberries, cucumbers with hummus, turkey club wrap
  • Yogurt, clementine, egg wrap
  • Clementine, deconstructed chicken philly sandwich

And that’s it for toddler meal ideas! I hope this post gave you some new ideas.

These Toddler Meal Ideas are simple, healthy and easy to assemble. Use these ideas to introduce your toddlers to new foods, help picky eaters and make meals more enjoyable for everyone.

Enjoy!
–Lindsay–

Simple Chicken Marinade for Meal Prep

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This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

simple chicken marinade for meal prep

*Originally published 1/2022. Updated 5/2023*

Hi friends!

Today I’m sharing one of my go-to food prep items. This simple chicken marinade for meal prep is one that I use weekly because it’s a quick and easy way to prep a batch of chicken that I can then use all week long.

For me, having prepped components like this chicken on hand is the easiest way for me to quickly get meals on the table for lunch and dinner. I eat this chicken in tacos, on salads, over rice, in wraps, on sandwiches etc.

Best Way to Marinate Boneless Skinless Chicken Breast (or Chicken Thighs)

I’ve been working on perfecting this for a while and I’ve found that this combination of flavors really works so I’m sharing it today but keep in mind there are tons of marinade options! I encourage you to play around. Once you get the hang of it you don’t even need to measure anymore and it’s an easy way to add flavor to your chicken!

marinated meal prep chicken plated on salad with rice

Easy and Simple Chicken Marinade Recipe for Meal Prep

Here are the ingredients you need:

  • Oil – Any mild-flavored oil will work. I use avocado oil.
  • Lemon juice – freshly squeezed!
  • Cumin
  • Oregano
  • Paprika
  • Garlic powder – if you love garlic you could skip the powder and throw in a couple of cloves of freshly minced garlic instead.
  • Salt

That’s it! Just throw everything in a bag with the chicken, mix it up and let it sit in the fridge. One of the things I love about this marinade is that it uses very little liquid. It’s more like a wet spice rub.

If you’re looking for more marinade ideas, try these:

quick and healthy meal prep chicken marinade

What To Serve with Meal Prep Chicken

One of my favorite things to make along with this chicken is rice. If you’re tired of plain rice, here’s how I’ve been making mine lately:

Saute 1/2 cup red onion and 2 cloves garlic in a little oil in the instant pot. Add 1 cup brown rice and 1.25 cups water or broth. Cook 16 minutes. Quick-release. Stir in a squirt of lemon juice, 2 tablespoons chopped fresh parsley and a sprinkle of salt.

I also often make the topping mixture you see on the salad above – just chop some tomatoes, onion, cucumbers and red peppers and mix with feta. It would also be great with this Cucumber Tomato Salad.

Here’s the recipe for the marinade- you can swap red wine vinegar for lemon juice if you want.

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Simple Chicken Marinade for Meal Prep

meal prep chicken marinade
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This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

  • Author: Lindsay
  • Prep Time: 2 min
  • Total Time: 2 minutes
  • Yield: serves 4

Ingredients

Scale

1 – 1.5 pounds chicken breasts (I buy thin-sliced or cut thicker breasts in half)
2 Tbsp avocado oil
2 Tbsp lemon juice, freshly squeezed
1 tsp cumin
1 tsp oregano
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp salt

Instructions

  1. Place chicken in a ziploc bag.
  2. Add oil and lemon juice.
  3. In a ramekin, add spices and stir to combine. Pour spice mixture into the bag.
  4. Toss and shake well, moving the chicken around with your hands to ensure the spices coat the chicken.
  5. Marinate at least 4 hours or overnight.
  6. Cook chicken as desired.

This simple chicken marinade for meal prep is sure to become your new favorite!

Chicken Marinade FAQs

Why marinate chicken?

The three main reasons people marinate chicken are to add flavor, to add moisture or to tenderize the chicken. Using a marinade allows the flavor to seep into the chicken so the entire cut of chicken is flavorful, not just the outer layer. Adding fat like oil to your marinade helps transfer the flavor onto the meat and an acid like vinegar or lemon juice helps tenderize the meat.

Marinades are especially important when cooking over high heat like grilling because meat can easily become dry and chewy.

How long do you need to marinate chicken?

My general rule is 24 hours or less. You’d be surprised by what a difference even 20 minutes can make in a marinade before cooking. I generally aim for at least 6 hours – if I know I’m going to make something in the afternoon, I throw the chicken in the marinade in the morning. Or i’ll let it marinate overnight and cook in the morning.

Just remember that even if you’re in a hurry, a 15-20 minute marinade can make a big difference!

Can you freeze marinated chicken?

Yes! You can prepare chicken in a marinade in a Ziploc or freezer-safe bag, remove excess air and freeze up to 3 months.

How to thaw frozen marinated chicken?

When ready to cook frozen marinated chicken, thaw in the fridge overnight. You can either discard the marinade, transfer it to a small pan and bring it to a boil for at least 10 minutes to turn it into a sauce (you may want to add some cornstarch to thicken) or dump the whole thing in a slow cooker or Instant pot

How long can I marinate chicken?

If your marinade does not have an acid in it like vinegar or lemon juice, you can marinate up to 48 hours, but it generally won’t make much difference flavor-wise so I recommend sticking to around 24 hours or less.

yogurt marinated chicken thighs

What cuts of chicken can I marinate?

It’s most typical to marinate chicken breasts, thighs and drumsticks as whole, large pieces. If you have a whole chicken, I’d recommend cutting it up into pieces before marinating or leaving it whole to roast with a spice rub.

How do I marinate chicken quickly?

You can also marinate chicken that has been cubed, diced etc. This can be a good option if you have a shorter window to let the chicken sit in the marinade because the flavors will be able to absorb into the smaller cuts of chicken more quickly.

How do I cook marinated chicken?

Once you’ve finished marinating your chicken, the way you cook it is really up to you! It can be sauteed, baked, grilled, cooked in the air fryer etc. I typically cook mine in the air fryer because it’s quick and easy – I just throw it in at 400 for 8 min or so, until it reaches 165 degrees. But do whatever works best for you!

What container should you marinate chicken in?

You can easily marinate chicken in a glass food storage container like Pyrex (aff link). Or you can use a large Ziploc bag or a Stasher Bag which makes it easier to squish the chicken and turn it occasionally to ensure all sides are reaching the marinade.

What’s the best oil to use for chicken marinade?

I typically use a neutral-flavored oil like avocado oil but you could also use olive oil or a mix of both.

Meal prep is one of the easiest ways to help prepare for a busy week. I share more tips, strategies and recipe ideas in my course Mastering Food Prep.

This simple chicken marinade for meal prep will quickly become a favorite. Easy and flavorful, perfect for batch-cooking chicken to enjoy all week long.

Easy Chicken Marinades

Want more marinade ideas?

Enjoy!
–Lindsay–

Lower Sugar Breakfast Cereals For Kids

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A list of Lower Sugar Breakfast Cereals for Kids (and adults) if you are looking for some new options for breakfasts or snacks. They all have six grams of added sugar or less and at least two grams of both protein and fiber.

lower sugar breakfast cereals for kids and adults with 6 grams or less added sugar

*Originally published April 2019. Updated May 2023*

Hi friends!

The list of Lower Sugar Cereals For Kids (and adults) is here! I know cereal often gets knocked for not being the most nutritious food to feed your kid, but as someone who very seriously lived off almost nothing but cereal for many years, I will always have a strong love for it.

Plus my kids love it so I guess they take after their mama. While there are definitely some cereal options out there that are, in my opinion, overly sugary and not overly nutritious…there are also some good cereal choices out there.

Several brands make cereal low in sugar and also contain a decent amount of protein and fiber. When paired with some additional protein and fiber, cereal can definitely be part of a healthy meal or snack. I often get asked about the best cereal for toddlers so let’s talk about it!

This is one post in a series of “best of store-bought” recommendations. For more ideas, check out these posts:

Snacks from certain stores:

Types of snacks:

Healthy Cereals For Kids

Why am I such a fan of cereal? Here are a few things to remember!

  • It’s often fortified with beneficial things like B vitamins, Iron, Zinc, Calcium and Vitamin D. Iron is especially important for kiddos so cereal can be a good way to add some extra to their diet.
  • There are lots of whole-grain options available. If the box says whole grain, then at least half the grain ingredients are whole grain. If it says 100% whole grain then all the grain ingredients are whole grain. You can look for the yellow and black whole-grain stamp. If it says 100% whole grains, it has at least 16g whole grains which is one serving of whole grains.
  • Remember that this list can also be helpful to find low-sugar cereal for adults. Nothing says only kids can eat these!
toddler with puffins

Criteria for Best Low Sugar Cereals

Whenever you make a list like this, you have to pick a cut-off. Otherwise, you’ll never be able to eliminate anything from your list. So for the purposes of this list, here’s what I used for my criteria:

Grams of sugar per serving

Aim for 6 grams or less of added sugar per serving.

Protein and fiber

Look for at least 2 grams of both protein and fiber per serving.

Another factor to consider when choosing a cereal

It doesn’t matter how healthy it is if it doesn’t get eaten! I made a secondary/alternates list that goes up to 9 grams of added sugar because there are some options out there that have 5-6 grams fiber/protein etc but a little more added sugar as well…so you’ll need to weigh the pros and cons depending on what you’re looking for in a cereal.

I tried to pick cereals that are kid-friendly because let’s be real…not a lot of kids are going to eat plain bran flakes so I didn’t put them on the list even though they are low in sugar.

I didn’t include granola. I felt like it deserved its own list that perhaps I’ll put together in the future. I tried to include cereals that are commonly found, not just available at one store like Trader Joe’s or Whole Foods.

Other Notes For Kid Cereals

For this list, I really just focused on the sugar, protein and fiber content.

There are several other factors to consider when it comes to cereal and it would be hard to address them all, so as a responsible consumer, you should do your own research on the following factors if they’re important to you because I didn’t address them:

  • Organic/non-organic ingredients
  • Allergens- some cereals may contain nuts, dairy etc
  • Artificial colors/sweeteners- some cereals may include these.
  • Safety – some cereals may be too hard/crunchy for younger toddlers, even when soaked in milk
  • Serving size – be sure to check it. Comparing a ⅔ cup serving size to 1 cup serving size is not apples to apples
  • Sodium and calorie content

Here are some lower added sugar cereals and a simple trick for reducing added sugar:

What cereal is good for high blood sugar?

Just like any carbohydrates, cereal can spike your blood sugar so I recommend looking for fiber. If it’s low in sugar but also low in fiber, add some fresh fruit, nuts or seeds to boost fiber content.

In case you need a refresher, fiber intake goals are as follows: 19 grams per day for 1-3-year-olds, 25 grams per day for 4-8-year-olds, and continues to increase for older kids and adults. Cereals like Rice Krispies, Corn Flakes and Crispix fall into this category, with just a few grams of sugar but no fiber either.

Finding a cereal that is both low and sugar and high in fiber is important for most people but especially those who are diabetic or pre-diabetic and are working to control their blood sugar.

What makes a cereal nutritious?

In addition to choosing cereals that are lower in added sugar and have some protein and fiber, here are a few more tips:

  • If your kids are used to higher-sugar cereals, look for similar lower-sugar options and start by mixing half and half.
  • I usually try to pair cereal with a protein source like milk, yogurt, cheese, nuts, etc.
  • Get out your measuring cups and measure out a serving size of your cereal so you can see what it looks like
  • Check the box. Things change. Recipes change. The numbers in this post could at some point become inaccurate.

So, are you ready for the list? Here you go! Remember, this is not an all-inclusive list. That would be a huge task to tackle. This is just to give you a starting place and provide some cereals you maybe haven’t heard of or tried.

Lower Sugar Cereals For Kids

The following cereals have six grams or less added sugar and at least 2 grams of both protein and fiber (I had to move several options from my original list to the alternate list because they’ve raised the amount of added sugar since I originally posted this in 2019. Be sure to pay attention to the serving size when comparing labels and eating cereal!

lower sugar cereals for kids and adults
  • Barbara’s Puffins Original (3g protein, 3g fiber, 6g added sugar)
  • Barbara’s Puffins Cinnamon (3g protein, 3g fiber, 6g added sugar)
  • Cascadian Farms Purely O’s (4g protein, 4g fiber, <1 g added sugar)
  • Chex Cereal (Rice/Corn) – (3g protein, 2g fiber, 3g added sugar)
  • Chex Cereal (Wheat) – (6g protein, 8g fiber, 6g added sugar)
  • General Mills Plain Cheerios (3g protein, 3g fiber, 1g sugar)
  • General Mills Kix (2g protein, 3g fiber, 3g added sugar)
  • General Mills Total (3g protein, 4g fiber, 6g added sugar)
  • General Mills Wheaties (3g protein, 4g fiber, 5g added sugar)
  • Kashi Cinnamon Oat Cereal (4g protein, 5g fiber, 6g added sugar)
  • Kashi Honey Toasted Oat (4g protein, 5g fiber, 6g added sugar)
  • Nature’s Path Crispy Rice (3g protein, 3g fiber, 3g added sugar)
  • Nature’s Path Heritage Flakes (5g protein, 7g fiber, 5g added sugar)
  • Nature’s Path Whole O’s (4g protein, 4g fiber, 4g added sugar)
  • Nature’s Path Sunrise Crunchy Cinnamon (3g protein, 4g fiber, 6g added sugar)
  • Nature’s Path Mesa Sunrise (4g protein, 5g fiber, 4g added sugar)

Alternates (9 grams of added sugar or less and at least 2 grams of protein and fiber)

My top choices in this category would be Barbara’s Multigrain spoonfuls and Cascadian Farms Raisin Bran because they have a good amount of protein and fiber and only 7g added sugar. Quaker Oat squares are another one with a lot of protein and fiber but also have 9g added sugar. You could try mixing with plain Chex or Shredded Wheat which have a similar shape but are lower in added sugar.

lower sugar cereals
  • Barbara’s Puffins Peanut Butter (3g protein, 2g fiber, 9g added sugar)
  • Barbara’s Multigrain Spoonfuls (5g protein, 5g fiber, 7g added sugar)
  • General Mills Multigrain Cheerios (3g protein, 3g fiber, 8g added sugar)
  • Cascadian Farms Raisin Bran (5g protein, 7g fiber, 7g added sugar)
  • Cascadian Farms Multigrain Squares Cereal (6g protein, 5g fiber, 9g added sugar)
  • Chex Cereal Cinnamon (2g protein, 2g fiber, 8g added sugar) *other varieties available
  • Kashi Maple Waffle Crisp (4g protein, 4g fiber, 8g added sugar)
  • Kellog Raisin Bran (5g protein, 7g fiber, 9g added sugar)
  • Nature’s Path Envirokidz Peanut Butter Panda Puffs (3g protein, 3g fiber, 9g added sugar)
  • Nature’s Path Sunrise Crunchy Vanilla/Maple/Honey (2g protein, 4g fiber, 7g added sugar)
  • Post Honey Bunches of Oats Cinnamon/Honey Roasted (3g protein, 2g fiber, 8g added sugar)
  • Quaker Life (original) (4g protein, 3g fiber, 8g added sugar)
  • Quaker Oatmeal Squares – brown sugar & cinnamon (6g protein, 5g fiber, 9g added sugar)

So there you go! I’d love to hear some of your kiddos favorite lower-sugar cereals if they’re not on this list! A few more questions:

Breakfast Cereal FAQs

What cereals are lowest in sugar?

In general, here are some of the cereals that tend to be the lowest in sugar are the plain varieties of things like Cheerios, Chex, Corn Flakes, Rice Crispies, although some of these are also low in fiber and protein.

There are also some that are low in sugar because they use sweeteners like monk fruit ( Three Wishes, Magic Spoon etc). You can read more about sugar substitutes here.

Best cereal for toddlers?

Under age 2 is when I pay the most attention to added sugar. Cereals like Cheerios/toasted oat cereals, as well as puffed whole gran cereals like (kamut, wheat, rice etc) are great option. Shredded wheat soaked in milk to soften it can also be a great choice!

Why does cereal make my blood sugar drop?

Eating high sugar cereal, especially by itself, can definitely lead to a blood sugar crash. The sugar in the cereal spikes your blood sugar, then your body has to produce a lot of insulin to lower your blood sugar leading to a crash that can leave you hungry again quickly, as well as shaky, irritable and more.

To help avoid this, choose a cereal that is low in added sugar and also has some protein and fiber to help balance your blood sugars and prevent a spike and crash.

A list of Lower Sugar Breakfast Cereals for Kids (and adults) if you are looking for some new options for breakfasts or snacks. They all have six grams of added sugar or less and at least two grams of both protein and fiber.

Enjoy!
–Lindsay–

Whole Wheat Pancakes

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These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

whole wheat pancakes with fresh fruit and syrup

Hi friends!

It’s been a while since I shared a pancake recipe and this is one I’m really excited to share. For a while now we’ve been using Kodiak Cakes pancake mix and it’s been great. My kids like it. I can get it at Costco for a reasonable price.

Recently, however, our Costco was out of the mix so I challenged myself to create a simple, homemade pancake recipe that all my kids would eat. Easier said than done of course, but I finally nailed it.

Whole Wheat Pancake Recipe

Pancakes are pretty simple by nature but it’s all about getting the right combination of the simple ingredients so you end up with something that tastes good and that you also feel good about serving. You probably have all the ingredients you need on hand already:

  • White whole wheat flour – this is my preferred flour for most things. It’s whole grain but lighter than regular whole wheat flour.
  • Baking soda
  • Baking powder
  • Cinnamon
  • Sugar – just a tablespoon for a bit of sweetness
  • Egg
  • Butter – a few tablespoons of melted butter add richness and flavor
  • Vanilla – a key ingredient. Don’t leave it out and don’t skimp!
  • Buttermilk – make your own by just adding a splash of vinegar to regular milk

You also have the option to add extra protein. I use Promix Unflavored Whey Isolate (referral link). It’s just powdered whey protein, no other ingredients or sweeteners and it mixes so well into pancakes, smoothies etc. I just add a couple of scoops to bump up the protein by a couple of grams, nothing major. You can leave it out or add some hemp seeds instead!

Want to see how easy this recipe is? Watch my 4 year old make these whole wheat pancakes!

PS. Did you know we have an entire separate website called Let The Kids Cook full of quick and easy recipes kids can make all by themselves?! Check it out! We show you how to make Oven Baked Bacon and Scrambled Eggs which would go great with these pancakes.

Just combine all the dry ingredients in a bowl, add the wet ingredients, then whisk until smooth and cook on a griddle!

Here’s the recipe:

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Whole Wheat Pancakes

buttermilk whole wheat pancakes
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These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

Ingredients

Scale
  • 2 cups white whole wheat flour
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 Tablespoon sugar
  • pinch of salt
  • 1.75 cups buttermilk
  • 3 Tablespoons melted butter
  • 1 egg
  • 1 tsp vanilla extract
  • optional – 2 scoops protein (approx 1/2 cup)*

Instructions

  1. In a bowl combine flour, baking powder, baking soda, sugar, salt, and protein if using.
  2. Add buttermilk, melted butter, egg and vanilla and whisk until smooth.
  3. Pour onto a buttered griddle and cook over medium heat.

Notes

Make your own buttermilk by adding a splash of vinegar to regular milk.

I use unflavored whey protein isolate with no added sugar/stevia/etc

Whole Wheat Pancake Recipe FAQs

Are these whole wheat buttermilk pancakes?

Yes because this recipe calls for buttermilk! Why do we use buttermilk in this recipe? The buttermilk activates the baking soda and helps make the pancakes nice and fluffy! If you don’t have buttermilk or the vinegar or lemon juice to make your own you can use plain kefir, or try sour cream or yogurt thinned slightly with a little water or milk.

Can you freeze pancakes?

Yes! To freeze, let the pancakes cool completely, then freeze flat on a baking sheet or plate for a couple of hours. Then transfer to a freezer safe bag. To reheat, transfer to the fridge overnight or microwave straight from frozen.

Are these healthy whole wheat pancakes?

Yes! This recipe is made with white whole wheat flour which adds some fiber and milk and egg which adds protein. You can also add additional protein to this recipe with protein powder or hemp seeds. It’s also low in added sugar.

Can I make this a whole wheat pancake mix?

You could easily portion the dry ingredients of this recipe into a large mason jar ahead of time. It would be perfect to give as a gift! Just attach a tag that says “When ready to make, pour into a bowl and add 1.75 cups buttermilk, 3 Tbsp melted butter, 1 tsp vanilla and an egg! Whisk and cook on a griddle.”

buttermilk whole wheat pancakes

Whole Wheat Pancake Variations

Whole wheat pancakes banana

If you’re a banana-lover, this is a great recipe to add bananas to. You can mash up some ripe bananas and mix them right into the batter or add sliced bananas to the tops of the pancake once you pour them onto the griddle. My favorite is actually adding sliced bananas as well as a sprinkle of granola to make banana crunch pancakes!

Whole wheat blueberry pancakes

This recipe would be great for adding fresh blueberries! Stock up on fresh blueberries during the summer when they’re on sale and freeze them. Then just add a scoop to your pancake batter when making them!

Whole wheat pumpkin pancakes

To add a Fall spin to this recipe, add 1/2 cup pumpkin and some cinnamon.

These easy homemade whole wheat pancakes will quickly become your go-to pancake recipe. Perfect for breakfast and freezer-friendly!

Enjoy!
–Lindsay–

Easy Pumpkin Bread with Chocolate Chips

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This Easy Pumpkin Bread will become your go-to quick bread recipe for fall. Just one bowl, a handful of ingredients and the perfect loaf every time. Customize with your favorite mix-ins or try baking two mini loaves and giving one for a friend!

Easy Pumpkin Bread - two mini loaves, on with chocolate chips

*Originally published Oct 2014. Updated in 2018 & 2023*

Hi Friends!

Everyone needs a pumpkin bread recipe easy enough to make quickly in one bowl. I first created this recipe when I was almost 41 weeks pregnant with my son because believe me, if there’s ever a time you need easy recipes, that is it.

How do I make chocolate chip pumpkin bread?

This recipe uses basic ingredients and comes out great every time. You need:

  • Melted butter – You can experiment with swapping some of the butter for oil or Greek yogurt.
  • Pumpkin puree – Be sure to use 100% pumpkin, not pumpkin pie filling
  • Eggs
  • Brown sugar – White sugar would also work
  • Cinnamon and vanilla – for flavor! You can also add some ground ginger if you like the taste.
  • White Whole Wheat Flour – you can sub a 1:1 gluten-free blend if needed

Just mix the wet ingredients in a bowl, add the dry ingredients until just mixed and bake!

What size loaf pan is recommended?

A standard loaf pan is typically 9x5x2 inches. Or slightly smaller at 8.5×4.5×2 inches. However, I personally like making mini loaves because they’re just so much more fun to eat. You can also give the second one away to a friend or stick it in the freezer! A standard mini loaf size is 5 x 3 inches. You can also use this bread batter and bake it as muffins for about 17-18 minutes at 375.

Easy Pumpkin Bread with Chocolate Chips

Two loaves of easy chocolate chip pumpkin bread with a cup of coffee

Are chocolate chip good in pumpkin bread?

Chocolate chips are always a great mix-in option but if you want to change things up, you could try fresh cranberries! Or if you’re looking for a fall recipe that’s a bit more unique, be sure to try my Pumpkin Gingerbread Muffins!

But let’s get back to this bread shall we? Whip up a batch today and enjoy some with your morning coffee all week!

Here’s how you make it:

Pumpkin Bread Healthy Recipe

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Chocolate Chip Pumpkin Bread Recipe

Easy Pumpkin Bread
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★★★★★

5 from 7 reviews

This Easy Pumpkin Bread requires just one bowl and a few simple ingredients. It will quickly become your go-to fall recipe.

  • Author: Author: Lindsay L
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
  • Total Time: 50 minutes
  • Yield: 1 loaf or 2 mini loaves 1x

Ingredients

Scale
  • 6 Tbsp butter, melted
  • 1 cup pumpkin puree
  • 2 eggs
  • 2/3 cup brown sugar (I often use 1/2 cup)
  • 1.5 teaspoon cinnamon
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 1.5 cups white whole wheat flour
  • 3/4 tsp ground ginger (optional)
  • 1/2 cup chocolate chips (optional)

Instructions

  1. Combine butter, pumpkin, eggs and sugar in a large bowl and mix well.
  2. Add remaining ingredients and stir until just combined.
  3. Pour into greased loaf pan (or two mini pans) and bake at 350 degrees F for 45 minutes or until a toothpick inserted into the middle comes out clean. (If using mini loaves, you may want to check on them sooner).

So there you have it, pumpkin bread quick and easy? One bowl, minimal effort, delicious result! Here are a few questions I get:

Easy Pumpkin Bread FAQs

How do you store pumpkin bread?

Let it cool completely before transferring to any sort of storage container. I store mine in a Ziploc bag but you can also wrap it in plastic wrap. Store on the counter for up to 5 days. However, since this bread is moist, I typically move mine to the fridge after about 3 days (if there’s any left!)

Can you freeze pumpkin bread?

Yes! It freezes great. You could easily double the recipe and freeze one for later. Let cool completely before freezing. I like to slice mine before freezing so I can pull out just a couple of slices at a time, but you can also freeze the full loaf intact. Cool, then wrap in plastic wrap and place in a freezer-safe bag to freeze.

What spices are in pumpkin bread?

I typically just use cinnamon but ginger also pairs really well. Or try adding some pre-mixed pumpkin pie spice!

Why did my pumpkin bread fall in the middle after baking?

Typically this is either from filling your pan too full or letting your batter sit too long after mixing before you bake it. Make sure you wait to mix your ingredients until you can put the loaf in the oven right away!

Best Pumpkin Bread Variations

Pumpkin Bread Cream Cheese

The pumpkin bread cream cheese pairing seems to be very popular. While I haven’t tried this myself, I’d imagine this is the perfect recipe to add a cream cheese swirl to! Just take a packaged of room temperature cream cheese and beat until smooth, then add 1/2 cup powdered sugar and beat again. Swirl into loaf before baking. Or try these Pumpkin Cream Cheese Swirl Muffins from The Novice Chef.

Pumpkin Bread Vegan

This is likely not the best recipe to try to make vegan. If you really wanted to try, you could swap the butter for oil  or an oil/applesuace combo and use flax eggs but I think it would make it much denser. If you’re looking for a pumpkin bread vegan recipe, I would try this Vegan Pumpkin Bread from Well Plated.

Pumpkin Bread Gluten Free

You could easily make this recipe gluten-free by swapping King Arthur’s Measure for Measure Gluten-Free mix for the white whole wheat flour. I’ve done it myself and it’s great! OR you could try my other favorite pumpkin bread recipe: Gluten-Free Pumpkin Bean Bread or make these Gluten-Free Pumpkin Yogurt Bars.

Pumpkin Bread Healthy

This may not be the very best pumpkin bread healthy recipe you can find, it’s certainly not the worst. When I make it, I reduce the sugar from 2/3 cup to 1/2 cup. You can also experiment with replacing some of the butter with oil or Greek yogurt. I also always use white whole wheat flour vs regular white flour.

Pumpkin Bread Dairy Free

To make this bread dairy-free just swap the melted butter for 1/3 cup oil. Or try these Dairy-Free Pumpkin Bars!

Recipe for Pumpkin Bread Pudding

I don’t have a recipe for pumpkin bread pudding specifically, but I do have this Instant Pot Gingerbread Bread Pudding (with an oven option) and you could easily add some pumpkin and take away the molasses and ginger!

This Easy Pumpkin Bread will become your go-to quick bread recipe for fall. Just one bowl, a handful of ingredients and the perfect loaf every time. Customize with your favorite mix-ins or try baking two mini loaves and giving one for a friend!

Now, who wants a slice?

Enjoy!
–Lindsay–

The Ultimate Guide to Sugar Substitutes: Which One is Right for You?

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A detailed look at the wide variety of sugar substitutes on the market today. Learn about their safety, benefits, risks, health impact and how to use them.

the ultimate guide to sugar substitutes

Hi friends!

This ultimate guide to sugar substitutes post covers a lot of the questions I get frequently as a Registered Dietitian about sugar and its alternatives.

If you’re interested in learning more about other nutrition-related topics, be sure to check out:

Sugar Substitutes

Sugar Substitutes have been on the rise in recent years. Due to the increased incidence of diabetes, obesity, and other chronic diseases across the United States, consumers are now more aware than ever of the adverse health outcome associated with high refined sugar intake.

Sugar substitutes have been said to suppress hunger and even aid in weight loss. However, increasing research has shown sugar substitutes may actually have the opposite effect leading to increased cravings, higher caloric intake, weight gain, and even digestive problems. 

With so much conflicting information, there has to be a better way to understand what sugar substitutes are right for you if you want to use them. 

Let’s break down what sugar substitutes are and how to use them safely.

What are Sugar Substitutes?

Sugar substitutes are used to replace regular cane sugar. Some have fewer calories than sugar or none at all. They can be synthetically made or natural, meaning they have derived from natural sources such as a plant. 

Artificial sweeteners are chemically synthesized substances used to sweeten food and beverages. They are also called nonnutritive sweeteners or high-intensity sweeteners. 

Sugar alcohols are a group of carbohydrates with a chemical structure that contains both sugar and alcohol molecules. This combination creates a similar taste to sugar with fewer calories that do not spike your blood sugar when consumed.

Sugar substitutes that are made synthetically include substitutes like xylitol or erythritol, while natural sugar substitutes include agave nectar, stevia, or monk fruit.

Are Sugar Substitutes Safe?

Sugar substitutes are regulated by the FDA. You can read more about FDA-approved high-intensity sweeteners here. Exceptions include substitutes classified as Generally Recognized as Safe (GRAS). These substitutes have been approved by experts to be safe for their intended use and do not undergo the new food additive approval process. 

Most sugar substitutes also have an “Acceptable Daily Intake” (ADI) determined by the FDA. This intake should not be exceeded due to the risk of toxicity levels which can have side effects such as nausea, bloating, gas, or diarrhea. 

Most ADIs are quite high and would require very high consumption to reach. However, not all sugar substitutes have a know ADI. This is the case for monk fruit. More research is needed to determine these levels. 

sugar and sugar substitutes

How do Sugar Substitutes Compare to Sugar?

Table sugar (or sucrose), is a type of sugar. Sugar is a carbohydrate and comes in several different types such as Fructose, Galactose, Glucose, Lactose, and Matlose. Sugar substitutes are often as sweet or sweeter than sugar. 

Sugar (sucrose) contains 4 calories per gram and 1 tsp of sugar is about 20 calories. Sugar substitutes can be up to 300 times sweeter than sugar and many (but not all!) contain fewer calories than sugar. Options like honey, maple syrup, or agave contain slightly higher calories than sugar.

sugar in a spoon.

Types of Sugar Substitutes

Let’s take a look at some of the most common sugar substitutes as well as some natural alternatives like honey and maple syrup to learn more about this:

Stevia

Stevia comes from the Stevia plant native to South America. It has been used for almost 1,500 years as a natural sweetener to beverages by indigenous tribes. However, it was first used as a sweetener in Japan in the 1970s.  Stevia extract is made by steeping stevia plant leaves to extract the sweet compounds. 

Commercial stevia extract contains 11 major steviol glycosides which provide its overwhelming sweet flavor. Depending on the blend, stevia can be up to 300 times sweeter than sugar and provides zero calories. There are many different forms of stevia on the market today such as Truvia, Prue Via, Stevia in the Raw, and Sweet Leaf, and vary in sweetness.  

Stevia-sweetened options may be a better choice for someone with Diabetes Mellitus as some research supports that stevia may reduce blood pressure and blood glucose levels. 

However, this may interfere with glucose control and homeostasis in the body. While it may provide some benefits, this interference may lead to consuming more calories as the body does not process stevia. 

Likewise, stevia may also have adverse effects on the gut microbial flora which can affect metabolism. According to the FDA, daily intake of stevia should not exceed more than 4mg per kilogram of body weight, equivalent to 1.8 mg per pound of body weight. 

Stevia can be used in a variety of ways such as sweetening most beverages or even in baked goods. 1 tsp of stevia can replace 1 cup of sugar. For many people, stevia can leave a bitter after-taste or have a different mouth feel than things made with sugar.

Xylitol

Xylitol is considered a sugar alcohol and is found naturally (in very small amounts) in fruit and vegetables. It is made from xylan (also called hemicellulose) from hardwood trees or corn cobs. It is commonly found in chewing gums, candies, and mints. 

This sugar alternative may also be helpful in Diabetes treatment as it has little to no impact on blood sugar levels. Xylitol may also be helpful in weight loss and the prevention of weight gain. 

However, there is some research supporting that Xylitol may have a negative effect on the GI tract. When consumed in excessive amounts, it can cause bloating, gas, and diarrhea.

Xylitol is almost 40% sweeter than sugar and is lower in calories at only 2.4 calories per gram. If you are baking with this sugar alternative, be sure NOT to give any to your dog as it is highly toxic to them!

Erythritol

Erythritol is another popular sugar alcohol used to replace sugar. It is made commercially by fermenting corn. While research supports that it may help manage blood sugar levels and treatment of Diabetes, recent studies have found possible dangers to consuming this sugar alternative. 

A recent study found erythritol intake was associated with an increased risk of “adverse cardiovascular events” such as heart attack or stroke. Likewise, another study found plasma levels of erythritol were associated with obesity and cardiometabolic disease.

Erythritol is also a common additive in other sugar alternatives such as Truvia or Splenda Naturals Stevia. It is also common in low-sugar and sugar-free options such as ice cream, candies, chocolate, and protein bars. 

Excess consumption of erythritol can cause bloating, gas, diarrhea, and nausea and many believe more research is needed to assess the safety of consuming this sugar alternative.

Monk Fruit Sweetener

Monk Fruit sweetener has been growing in popularity since its approval as a sugar alternative in 2010. Monk fruit sweeteners are extracted from the monk fruit which is a native plant to Southern China. The sweetener is made by extracting the morgroside, the sweetest part of the fruit. 

Monk fruit sweeteners can be up to 250 times sweeter than sugar and contain zero calories. It is considered Generally Recognized as Safe (GRAS) by the USDA, however, there is still limited research on toxicity levels and side effects of monk fruit sweetener. 

Research studies have found that morgroside extracts have potential anti-oxidant, anti-inflammatory, and even possible anti-cancer properties. Likewise, there is some research that monk fruit sweeteners may aid in reducing blood sugar levels. However, due to limited research on its safety, many recommend using monk fruit in moderation.

Monk fruit sweetener can be used in a variety of foods and drinks. It can be used to sweeten tea or coffee, salad dressings, oatmeal or hot cereals, or yogurt. It can also be used in baking.

Agave Nectar

Agave Nectar originates from the sap of the Agave plant native to central and northern America, but primarily Mexico. Agave nectar is a vegan sugar alternative and a good source of minerals, vitamins, and polyphenols such as Vitamin C, potassium, magnesium, and phosphorus. The Agavins present in the agave are even considered a prebiotic, which is good for your healthy gut microbiota. 

Agave nectar is primarily made up of sugar fructose, which gives it a much sweeter taste than sugar. However, agave nectar is not calorie free with 21 calories per teaspoon. Its high sugar content may not be favorable to those with Diabetes.

Agave nectar provides potential nutritional benefits due to its vitamin and mineral content, but, when used in excess (like sugar) it can have potential risks. Excess consumption of high fructose sugar is associated with Non-alcoholic Fatty Liver Disease, cardiovascular risk, and insulin resistance. 

Agave nectar can be part of your diet, but moderation of both sugar and sugar alternatives is key. It can be used to sweeten drinks, on top of waffles or pancakes, or in baking when liquid sweeteners are used.

sugar substitute - honey in a jar

Honey

Honey is made by honeybees from the nectar of flowers. It had been used by humans for over 5,000 years dating back to ancient Roman, Mayan, and Babylonian times. In fact, there are over 300 types of honey recognized today! 

Honey has been used for many purposes in history. It is rich in flavonoids and polyphenols which contribute to its antioxidant, antimicrobial, anti-inflammatory, and anticancer properties. 

Honey has protective benefits against Diabetes Mellitus, cancers, asthma, cardiovascular disease, and neurological diseases. Studies had supported that honey also reduces blood lipid and C-Reacitve Protein (CRP) levels, which are associated with increased inflammation in the body. 

Honey is slightly higher in fructose than sugar, making it sweeter in taste. It is higher in calories as well at 22 calories per teaspoon compared to sugar. Honey can still be enjoyed in moderation as it has many nutritional benefits. 

It is also easy to store as it does not need to be refrigerated. Honey is best in a cool dry place. It can also be eaten raw or pasteurized. Raw honey is straight from the honeycomb and filtered to remove pollen and beeswax but not pasteurized. 

Pasteurized honey is filtered using high heat which helps increase shelf life. However, the pasteurization process does reduce some of the antioxidant and nutrient contents present in honey. 

Honey can be enjoyed in a variety of ways. It can be added to tea, coffee, salad dressings, yogurt, or oatmeal. Honey also works well in baking, especially bread, muffins, cakes, or pies due to its added moisture.

Maple Syrup

Maple syrup comes from the sap of sugar maple trees. It is made through a process of boiling and concentrating the sap to make this famous sweet syrup.

It is high in minerals, antioxidants, and phytochemicals such as zinc, manganese, calcium, and potassium. In fact, maple syrup has up to 24 different antioxidants! These antioxidants provide anti-inflammatory benefits and reduce oxidative stress by reducing free radical damage. 

Maple syrup is slightly sweeter than sugar but comparable in calories at 17 calories per gram. It is lower on the glycemic index, meaning it does not spike your blood sugar as quickly. However, maple syrup is still a simple sugar and should be consumed in moderation. 

Due to its sugar content, maple syrup may not be favorable to those with diabetes. But, it may be a better alternative than other high-sugar products due to its nutritive properties. When choosing maple syrup be sure to watch for “maple flavored syrup” as these are made up of other sugar such as high fructose corn syrup. Check your label and look for “100% maple syrup.”

When using maple syrup, pairing it with fiber can help reduce high blood sugar spikes. Drizzling on top of pancakes, waffles, or hot cereals that are rich in fiber is a great way to enjoy this delicious syrup. It can also be used in baked goods like muffins or bread.

Coconut Sugar

Coconut sugar comes from the coconut tree sap (similar to maple syrup) grown in tropical regions all over the world such as South Asia, Africa, South America, and Australia. 

Coconut sugar is high in vitamins and minerals such as Vitamin C and potassium. It also contains antioxidants and polyphenols which may have anti-inflammatory properties. Coconut sugar contains inulin which is a type of soluble fiber. This fiber content may help to slow blood sugar levels from spiking. 

Coconut Sugar is comparable to sugar in calories at 18 calories per teaspoon. But, is lower on the glycemic index, likely due to its fiber content. However, it is still a simple sugar and should be consumed in moderation. Excess consumption of sugars still has adverse health outcomes. 

At the end of the day, coconut sugar is still sugar. If you enjoy its caramel taste, it may be a great new option for baking and cooking. It is a versatile sugar that can be used in baking from cookies to cakes.

Other High-Intensity Sweeteners

Other available options not covered in this article include Saccharin (aka Sweet ‘N Low), Aspartame (Nutrasweet/Equal), Acesulfame Potassium (Sunett/Sweet One) and Sucralose (Splenda).

waffles with maple syrup. maple syrup is a sugar substitute

How to Use Sugar Substitutes

Sugar substitutes can be used in a variety of ways. They are an easy way to sweeten drinks, added to homemade dressings and sauces, or drizzled on top of oatmeal and yogurts.

Sugar substitutes can be in granulated or liquid form which is important to consider when cooking or baking. Substitutes that are in a granulated form such as stevia, xylitol, erythritol, monk fruit, and coconut sugar can be substituted quite easily into a recipe. 

Liquid sweeteners such as agave nectar, maple syrup, and honey may increase the moisture content which may require some more adjustments to the recipe. 

Sugar substitutes are also generally sweeter than sugar. If too much of a sugar substitute is added, it might taste way too sweet. 

Sugar Substitutes Conversion Chart

Here’s a chart that shows the substitution ratios for common sugar substitutes:

Sugar Subsitute Conversion 
Stevia 1 tsp to 1 cup of Sugar Add apple sauce, butter, or yogurt
to replace the weight of sugar 
Xylitol1:1 ratio
Erythritol 1 ⅓ cup to 1 cup of Sugar 
Monk Fruit⅓ cup to 1 cup of Sugar
Agave Nectar⅔ cup to 1 cup of Sugar Reduce total liquid amount by 4 tbsp
Honey¾ cup to 1 cup of Sugar 
Maple Syrup¾ cup to 1 cup of Sugar Reduce total liquid amount by 3 tbsp 
Coconut Sugar 1:1 ratio 

Hopefully this helps give you a little more information and background about sugar substitutes so you can make an informed decision about whether using sugar or a sugar substitute is best for you and your family.

–Lindsay–

For links to the research articles used in this post, click here.

Best Healthy Frozen Waffles

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Looking for the best frozen waffles to buy at the store? Here are some healthy options from a Registered Dietitian and mom. High protein, vegan and gluten-free options.

best healthy frozen waffles

Hi friend!

Today I’m sharing some of the best frozen waffles that you can find at the grocery store. My kids love waffles and while I know I can fairly easily make my own, I almost always have a box in the freezer because sometimes it’s just easier 🙂

This is a continuation of our Best of Store-Bought series. If you’ve missed any previous posts, you can catch-up by clicking the links below:

Snacks from certain stores:

Types of snacks:

Best Frozen Waffles

So what did I look for when choosing the best healthy frozen waffles? Here are a few things to consider:

  • Nutrition: I try to find options that have AT LEAST 2g of both protein and fiber. There are definitely more options out there than are on this list and many of them have just 1g of protein and/or fiber and that’s not going to do much to help fill you up.
  • Added sugar: I tried to find options with no more than 6g of added sugar per serving, although I’d prefer it was even less than that. Especially if you’re going to be serving them with more sugar like syrup or jelly.
  • Sodium: Frozen waffles can also be high in sodium. Check the sodium content for a serving size and aim for under 400mg sodium, closer to 200mg would be better if possible.
  • Price: Another factor to consider is price. Frozen waffles can be expensive and the number of waffles in a box varies. When comparing prices, be sure to consider whether they come in 6, 8 or 10 waffles per box.

Healthy Frozen Waffles FAQ

Can frozen waffles be healthy?

They can! Just like all convenience foods, some options are better than others. Finding a brand you enjoy eating that will also help keep you full and satisfied is most important. I recommend looking for options made with whole grains as they typically have a few grams of fiber to help keep you full.

I also want there to be at least some protein.

Can waffles be a healthy breakfast/ How do you make frozen waffles better?

You can make frozen waffles even heartier with your toppings. Try topping with yogurt, avocado, peanut butter etc to add more protein/fiber/healthy fats.

Or pair with some fresh fruit and a glass of milk or some yogurt for a balanced breakfast full.

Are Kodiak frozen waffles healthy?

Kodiak Cakes is the brand I currently feed my family. I like that they are made with whole grains and also like that they have some added protein. That way, even if my kids eat them plain, they’re still getting a decent amount of protein and fiber.

Kodiak also has a great pancake/waffles mix that freezes well so I often use their mix to make my own waffles- I make them with milk and add an egg and then I freeze them once cooled and just pop in the toaster as needed.

Is there gluten in frozen waffles?

Unless the waffles are specifically marked gluten-free, I would assume they contain gluten. Wheat flour is one of the most common main ingredients in waffles.

Best Frozen Waffles

So let’s talk about some of my favorite frozen waffles. I’ve divided the waffles into categories for the purpose of this post but remember that you don’t have to follow a certain kind of diet just to eat those waffles.

protein waffles frozen

Protein Waffles Frozen

While protein-packed power waffles aren’t necessary for toddlers/younger kids with lower protein needs, they can be a great option for older kids and adults who are looking to start their day with a fair amount of protein. Here are some of my favorite higher-protein options:

vegan frozen waffles

Vegan Frozen Waffles

Like I mentioned above, you don’t have to follow a vegan diet to eat these waffles. I personally love Kashi waffles and I’m not vegan. These can also be a good option if you are dairy-free.

gluten-free frozen waffles

Gluten-Free Frozen Waffles

A lot of the gluten-free options out there are lacking in protein and fiber. Many varieties I found only had 1g of protein and fiber but here are a couple to try!

vans multigrain

These Vans Multigrain Waffles are another good choice. They just didn’t fit into any of the other categories 🙂 They’re a little higher in sodium but they do have 4g of protein and fiber and 3g added sugar.

best pancake/waffle mixes

Pancake & Waffle Boxed Mixes

When I have the time on Sundays, I like to prep a double batch of waffles (or pancakes) and freeze them for later in the week. Here are a few mixes I like:

Frozen Waffles In Air Fryer

Frozen waffles are most often made in the toaster but here’s a push for you to try air fryer frozen waffles! You don’t even need to preheat it! Just stick them in, set it at 350F for 3 minutes and then flip them over and cook another 1-2 minutes.

Note that gluten-free waffles in the air fryer often take less time! I’d start with 2 minutes and then another minute once flipped.

Best Frozen Waffles

Looking for the best frozen waffles to buy at the store? Here are some healthy options from a Registered Dietitian and mom. High protein, vegan and gluten-free options.

What’s your favorite kind of frozen waffles?

Traditional Homemade Waffles

And if you’re not in the mood for the pre-made boxed version, here are a couple of homemade waffle recipes we love:

Gluten-Free Original Waffles

For a few non-traditional ideas, try:

Enjoy!
–Lindsay–

Quinoa Risotto

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This gluten-free quinoa risotto is packed with veggies and full of flavor. It’s a fun change from traditional risotto made with rice and only takes about 30 minutes to make.

gluten-free quinoa risotto

Hi friends!

I’m so excited for you to try this quinoa risotto. I’ve made it several times in the past few weeks and it’s currently my favorite way to eat a bunch of veggies. I’ve been making a batch on the weekend and eating it for lunch and dinner all week long.

I don’t love quinoa by itself but it is a nutritional powerhouse and a great gluten-free option so I’m always looking for ways I enjoy eating it. Other recent favs include:

How Do You Make Quinoa Risotto

While this is not traditional risotto made with rice and it’s not quite as creamy, this one pot dish is still a big hit in my book. The best thing about this quinoa risotto is that it packs a lot of veggies and reheats well. You can also customize to include your favorite veggies. Here’s how you make it:

  • Melt some butter in a large dutch oven.
  • Add leeks or onions and some pancetta (you could also use bacon) and saute for 2-3 minutes.
  • Add 3-4 cups diced veggies. I’ve been using a mix of corn, tomatoes, zucchini and red peppers but I’ve also included mushrooms, peas, small florets of broccoli and diced carrots. Most veggies, except root veggies like potatoes, sweet potatoes etc should work well.
  • Add quinoa.
  • Add about 2/3 cup chicken or vegetable broth and bring mixture to a boil.
  • Reduce heat to medium-low and let it simmer, stirring frequently.
  • When most of the liquid has been absorbed, add more.
  • Repeat until you’ve used about 2 cups of broth.
  • Add your favorite seasonings- I usually add salt, paprika and a little garlic powder.
  • Stir in some shredded cheese at the end if desired. I use mozzarella. You could even add some goat cheese for extra creaminess.
quinoa risotto

Mushroom Quinoa Risotto

Would this recipe be good with mushrooms? Absolutely. Most people seem to favor a risotto-type dish with mushrooms so definitely feel free to add your favorites if you enjoy them.

Here are a few mushroom-specific recipes to try:

Here’s my recipe:

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Quinoa Risotto Recipe

quinoa risotto
Print Recipe

★★★★★

5 from 1 reviews

This gluten-free quinoa risotto is packed with veggies and full of flavor. It’s a fun change from traditional risotto made with rice and only takes about 30 minutes to make.

Ingredients

Scale
  • 3 Tbsp unsalted butter
  • 4 oz package cubed pancetta
  • 3 cloves garlic
  • 1/2 cup sliced leeks or diced onions
  • 3–4 cups diced mixed vegetables (zucchini, mushroom, corn, tomatoes, peppers, peas etc)
  • 1 cup uncooked quinoa (rinsed)
  • 2 cups chicken broth
  • 1 tsp paprika
  • 1/2 – 1 tsp salt and pepper (or to taste)
  • 3/4 cup shredded mozzarella cheese (optional)

Instructions

  1. Melt butter in a large dutch oven over medium heat.
  2. Add leeks/onion, garlic and pancetta and saute 2-3 minutes.
  3. Add the rest of the vegetables and saute 5 minutes.
  4. Add rinsed quinoa, salt, pepper and paprika and about 2/3 cup broth.
  5. Bring to a boil then reduce heat to medium low and let simmer, stirring frequently until most of the liquid is absorbed.
  6. Add another 2/3 cup broth and repeat.
  7. Add remaining broth and let simmer, stirring frequently. Taste and add more salt if needed.
  8. When all liquid is absorbed, stir in cheese and remove from heat.

Notes

Feel free to sub a few slices of diced bacon for the pancetta. Just drain the grease after it cooks for a few minutes.

You can easily add meat like chicken or chicken sausage to this dish if desired or swap mozzarella cheese for some parmesan.

Doesn’t it sound delicious?

Quinoa Risotto FAQs

What is quinoa?

Quinoa is actually a seed, not a grain, but it’s often called a pseudo-grain. It’s classified as a whole grain and is a good source of protein and fiber. It comes in three colors- white, black and red. It’s also a good source of folate and iron.

It has more fiber than brown rice but has a similar nutty undertone as far as taste. You can learn more about quinoa here.

Should you rinse quinoa before cooking?

Quinoa seeds are coated in a natural substance called saponin which has a bitter taste. Some people are more sensitive to the taste than others. Simply rinsing the quinoa in a fine mesh strainer before cooking will remove saponin and eliminate the bitter taste.

What is risotto?

Traditional risotto is a rice dish made using a special kind of short-grain rice like arborio that can absorb a lot of liquid without becoming mushy. The natural starches in the rice are released while cooking as the liquid is absorbed and the rice is stirred making it nice and creamy.

Quinoa vs Risotto – Is Quinoa Healthier than Risotto?

Risotto is typically made from short-grain white rice. When you compare them nutritionally, quinoa has fewer carbs, twice the protein and about 5g more fiber than white rice.

Can you freeze quinoa risotto?

Yes! Simply cool your batch of quinoa risotto and portion as desired. You could freeze flat in Stasher bags or Ziploc bags to save storage space or use something like Souper Cubes. Transfer to the fridge overnight to thaw.

Creamy Quinoa Risotto

This gluten-free quinoa risotto is packed with veggies and full of flavor. It's a fun change from traditional risotto made with rice and only takes about 30 minutes to make.

Enjoy!
–Lindsay–

Healthy Homemade Microwave Popcorn

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Is popcorn good for you? It makes a great healthy snack! Here’s how to make healthy homemade microwave popcorn with just popcorn kernels and a paper lunch sack! A whole grain snack for older kids and adults and you can flavor it any way you want to!

Healthy Microwave Popcorn in a paper lunch sack

*Originally published 3/2013. Updated in 2020 & 2023*

Hi Friends!

I wanted to share this healthy microwave popcorn with you guys because it’s such a great snack option for older kids and adults. It’s important to note that popcorn is a choking hazard for younger kids, but my five-year-old and I have been enjoying it together lately. Let’s chat a little bit about popcorn:

Is Popcorn Healthy?

Yes! It can be. Did you know popcorn is a whole grain? It’s a great source of fiber and also contains several B vitamins and other nutrients like iron, magnesium and phosphorus.

microwave popcorn in a brown paper lunch sack

Is microwave popcorn a healthy snack?

For many years now, popcorn has been one of my favorite after-dinner snacks. I typically just eat it plain, but you can easily add whatever flavors you want after it’s popped. If you’re looking for a way to use up some of your popcorn, I’d definitely suggest my Sweet & Spicy Popcorn Snack Mix. Or for some flavored options, try this Spicy Ranch Popcorn or make up your own seasoning combo – try some nutritional yeast or cinnamon with a sprinkle of sugar. 

Is microwave popcorn bad for you?

While there’s nothing wrong with enjoying a bag of store-bought popcorn every once and a while, I want to show you guys just how easy it is to make your own. You may be familiar with making it at home in an air popper or on the stovetop, but did you know that all you need in order to skip the pre-packaged microwave bags is a jar of popcorn kernels and a brown paper lunch sack.

Have you tried making your own popcorn?

You guys, this is so easy! Here’s what you do:

Print

Healthy Microwave Popcorn

Healthy Microwave Popcorn in a paper lunch sack
Print Recipe

Make healthy microwave popcorn with just popcorn kernels and a paper lunch sack. Makes a great whole-grain snack for older kids and adults and you can flavor it any way you want to!

Ingredients

Scale

1/4 cup popcorn kernals

optional toppings: melted butter or oil, salt or other seasonings

Instructions

1. Measure out about 1/4 c popcorn kernals
2. Pour them into a paper lunch bag
3. Fold the top over several times and place in the microwave. Use the popcorn button and listen closely. When you hear the pops slow down to a couple seconds between pops, take it out.
4. Enjoy your popcorn! Season it if you wish.

Have you tried making your own popcorn? What are you waiting for?

What is the healthiest microwave popcorn to eat?

Healthiest popcorn brands

When choosing a brand of microwave popcorn from the store, I would look at things like:

  • Total fat and saturated fat – look for low levels of saturated fats
  • Sodium level – look for low amounts of sodium (less than 300mg per serving)
  • Avoid artificial flavorings
  • Try to find bags not lined with PFAS (Quinn is known for this)

Some brands to consider: Orville Redenbacher has an option made with avocado oil. Whole Foods has a store brand that’s just popcorn, no oil or salt. You could add your own after popping.

Healthy Microwave Popcorn

Make healthy microwave popcorn with just popcorn kernels and a paper lunch sack. Makes a great whole-grain snack for older kids and adults and you can flavor it any way you want to!

Let’s chat: Do you like popcorn? Plain or seasoned? What’s your favorite popcorn flavor combo?

Enjoy!
–Lindsay–

Best ALDI Healthy Snacks

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Looking for some of the best ALDI healthy snacks? Here are some top picks from a Registered Dietitian that both kids and adults will love.

best ALDI healthy snacks

Hi friends!

Welcome to the next post in our best of store-bought series! Here’s a look at some of the posts we’ve tackled previously.

If you’re looking for store-specific snacks check out:

For more item-specific options check out:

Today we’re sharing some of the best healthy snacks at ALDI. If you havea an ALDI near you, definitely take advantage! It is a hidden gem for some healthy and affordable options! Here are a few of our favorites.

As always, this is not an all-inclusive list and not everyone will agree with all the snacks on the list. When I’m looking for snacks for my family, I try to focus on options that have at least 2g of both protein and fiber, as well as ones that are lower in added sugar. I typically aim for 6g of added sugar or less per serving but do make exceptions, especially if they have some protein and fiber.

Best Healthy ALDI Snacks

healthy whole grains at ALDI

Healthy Whole Grains at ALDI

These whole-grain options are packed with fiber and some protein! Add your favorite cheese, deli meat, or nut butter to make a quick and easy sandwich, wrap, or waffle.

  • Specially Selected Small Batch Sourdough bread (3g protein, 1g fiber, 0g sugar)
  • L’oven Fresh 100% Whole Wheat Bread (3g protein, 2g fiber, 2g added sugar)
  • L’oven Fresh 12 Grain Bread (5g protein, 3g fiber, 2g added sugar
  • L’oven Whole Wheat Pitas (7g protein, 6g fiber, 1g added sugar)
  • Breakfast Best Protein Waffles (12g protein, 3g fiber, 6g sugar *5g added sugar)
best healthy chips and crackers at ALDI

Best Healthy Chips & Crackers at ALDI

These crunchy snacks are a great way to add some fiber (and protein!) to a healthy snack. Dip your chips in some hummus or add some cheese to your crackers. Pair popcorn with nuts and seeds for a simple and satisfying snack. The coconut crips pair great with some fruit and nut butter too!

  • Simply Nature Coconut Cashew Crisps (3g protein, 3g fiber, 6g sugar *4g added sugar)
  • Savoritz Cheddar Cheese Crisps-Gluten Free! (10g protein, 0g fiber, 0g sugar)
  • Savoritz Everything Almond Flour Crackers-Gluten Free! (7g protein, 2g fiber, 1g sugar)
  • Savoritz Woven Whole Wheat Crackers (2g protein, 3g fiber, 0g sugar)
  • Life GFree Sea Salt Brown Rice Crisps– Gluten Free! (2g protein, 3g fiber, <1g added sugar)
  • Simply Nature Sea Salt Popcorn (3g protein, 3g fiber, 0g sugar)
  • Simply Nature Black Bean Chips-Gluten Free! (5g protein, 5g fiber, <1g sugar)
  • Simply Nature Multigrain Tortilla Chips (2g protein, 2g fiber, <1g sugar)
  • Clancy’s Peanut Butter Pretzels (4g protein, 1g fiber, 2g sugar *1g added sugar)
Healthy dairy and dips at ALDI

Healthy Dairy and Dips at ALDI

These dairy and dip choices are a great way to spice up your snacks and add some protein! Add some granola to your yogurt or some fruit on top of cottage cheese for a fiber boost. Or dip veggies in some tzatziki sauce or hummus! Guacamole and Hummus are great vegan options if you want to give your snack time a twist. If you are in a pinch, Aldi’s snack packs are a great on-the-go choice packed with protein, fat, and fiber for a satisfying snack that will keep you full!

best ALDI cereals and granolas

Best ALDI Healthy Granolas & Cereals

These scrumptious granolas and cereals can be great for breakfast or a snack! Both granola and cereal go great with yogurt or even homemade trail mix. If you’re in a pinch a granola bar is an easy option, just be sure to watch out for added sugars!

  • Millville Cinamon Granola Crunch (2g protein, 2g fiber, 6g added sugar)
  • Elevation Pure and Simple Fruit and Nut Bars-Gluten Free & Vegan! (4g protein, 4g fiber, 18g sugar *0g added sugar)
  • Elevation Only Nuts & Sea Salt with Dark Chocolate (6g protein, 7g fiber, 6g sugar *5g added sugar)
  • Millville Crispy Oats (5g protein, 3g fiber, 0g sugar)
  • Simply Nature Ginger Cranberry Coconut Clusters (2g protein, 5g fiber, 4g sugar *3g added sugar)
  • Bear Naked Bites Honey Oat (3g protein, 6g fiber, 5g added sugar)
  • Millville Original Balance Multigrain Cereal – *8g added sugar, mix with lower sugar (4g protein, 3g fiber, 8g sugar)
nuts and seeds at ALDI

Nuts & Seeds

Nuts and seeds are a great and easy snack. You can add some dried fruit to make your own trail mix or sprinkle some on top of yogurt. Simple peanut butter and jelly is always a great choice too! If you’re on the go, the 100 calories snack packs are a great choice, just be sure to pair them with some fruit or veggies to make a satisfying snack that will keep you full!

  • Southern Grove 100 Calorie Almonds and Walnuts (3g protein, 2g fiber, 1g sugar)
  • Southern Grove Unwind Trail Mix + other varieties, look for low added sugar (4g protein, 2g fiber, 8g sugar *4g added sugar)
  • Southern Grove Seed & Raisin Trail Mix (5g protein, 2g fiber, 5g sugar)
  • Simply Nature Omega Trail Mix (5g protein, 2g fiber, 6g sugar *5g added sugar)
  • Simply Nature Peanut Butter (8g protein, 3g fiber, 2g sugar)
healthy protein snacks ALDI

Healthy Protein Snacks Aldi

Every well-rounded snack needs protein. It helps keep you full and provides your body energy. These high-protein snacks are great to add to a fiber-rich snack like crackers or veggies. You can even make a quick sandwich too. If you need a snack that is a little larger, Aldi has some great frozen meals too!

  • Simms Smoked Beef Biltong (16g protein, 0g fiber, 0g sugar)
  • Aldi Oven Classic Deli Sliced Turkey (13g protein, 0g fiber, 1g sugar)
  • Never Any! Chicken Breakfast Sausage (5g protein, 0g fiber, 3g added sugar)
  • Egglife Egg Wraps (5g protein, 0g fiber, 0g sugar)
  • Whole & Simple Southwestern Style Chicken Quinoa Bowl (16g protein, 8g fiber, 3g sugar)
  • Black Bean Salad (4g protein, 3g fiber, 3g sugar *1g added sugar)
  • Simply Nature Peppered Beef Jerky (9g protein, 0g fiber, 6g added sugar)
  • Simms Artisan Jerky Aloha Teriyaki (9g protein, 0g fiber, 7g sugar)

Hopefully this post has given you a few new ideas!

Looking for some of the best ALDI healthy snacks? Here are some top picks from a Registered Dietitian that both kids and adults will love.

Enjoy!
–Lindsay–

Best Healthy Snacks At Target

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Looking for the best healthy Target snacks? Here are some ideas from a Registered Dietitian for snacks both kids and adults will love.

Looking for the best healthy Target snacks? Here are some ideas from a Registered Dietitian for snacks both kids and adults will love.

Hi friends!

We’re back with the latest in our best of store-bought series! In case you missed any of the previous posts you can check them out below:

If you’re looking for store-specific snacks check out:

For more item-specific options check out:

Today, by popular request we’re tackling some of the best healthy snacks at Target. Target has come a long way with their food options in the past several years and there are tons of great snack options. Here are a few of our favorites.

As always, this is not an all-inclusive list and not everyone will agree with all the snacks on the list. When I’m looking for snacks for my family, I try to focus on options that have at least 2g of both protein and fiber, as well as ones that are lower in added sugar. I typically aim for 6g of added sugar or less per serving but do make exceptions, especially if the snack is also a good source of protein and fiber. I also look at the sodium content.

Healthy Snacks at Target

whole grain Target snacks

Whole Grain Target Snacks

These whole grain target snacks are full of fiber and contain some protein as well. Use the breads to pair with deli meat or nut butter to make a sandwich or a quick french toast. Try a waffle with peanut butter and jelly or even just pair a piece of toast with a glass of milk or some yogurt.

  • Nature’s Own 100% Whole Wheat Bread (3g protein, 2g fiber, 1g added sugar)
  • Dave’s Killer Bread Thin Sliced Good Seed (3g protein, 3g fiber, 2g added sugar)
  • Dr Praegers Veggie Brownie Littles (2g protein, 4g fiber, 4g sugar *3g added sugar)
  • Dave’s Killer Bread Thin Sliced White Done Right (2g protein, 1g fiber, 2g added sugar)
  • Kodiak Thick and Fluffy Blueberry Power Waffles (10g protein, 3g fiber, 7g sugar *5g added sugar)
  • Good & Gather Buttermilk Vanilla Protein Waffles (12g protein, 2g fiber, 6g sugar *5g added sugar)
  • Veggies Made Great Muffins (3g protein, 2g fiber, 10g sugar *7g added sugar)
  • Dave’s Killer Bread English Muffins (6g protein, 3g fiber, *2g added sugar)
  • Bobo’s Peanut Butter Chocolate Chip Bites (3g protein, 2g fiber, 8g sugar *7g added sugar)
best crunchy snacks at Target

Best Crunchy Snacks at Target

These crunchy snacks from Target good sources of protein and fiber and can easily be packed for outings or school snacks. Pair the crackers with your favorite dip or some sliced cheese or try adding popcorn to your favorite trailmix with some nuts and dried fruit.

  • Triscuits (2g protein, 4g fiber, 4g sugar *3g added sugar)
  • Skinny Pop Mini Popcorn Cakes (3g protein, 4g fiber, 0g sugar)
  • Harvest Snaps (5g protein, 4g fiber, 0g sugar)
  • Whisps Parmesan Cheese Crisps– 100% cheese (13g protein, 0g fiber, 0g sugar)
  • Moonshot Sourdough Sea Salt Crackers (3g protein, 2g fiber, 0g sugar)
  • Simple Mills Seed Flour Crackers (2g protein, 1g fiber, 0g sugar)
  • Cruncmaster Multiseed Crackers (3g protein, 2g fiber, <1g sugar)
  • Good and Gather Mini Sandwich Cheese Crackers (3g protein, <1g fiber, 3g sugar *2g added sugar)
  • Good & Gather Olive Oil & Himalayan Sea Salt Popcorn (2g protein, 4g fiber, 0g sugar)
  • Siete Grain Free Tortilla Chips (1g protein, 3g fiber, 1g sugar)
  • Skinny Pop Popcorn (2g protein, 3g fiber, 0g sugar)
  • Sunchips (2g protein, 2g fiber, 2g added sugar)
healthy dairy snacks at Target

Healthy Dairy Snacks At Target

Dairy snacks are high in protein and can easily be paired with another snack that has some fiber or healthy carbs. Try mixing plain yogurt with flavored to reduce the added sugar or serve plain yogurt topped with sweetened granola.

  • Dannon whole milk plain yogurt (6g protein, 0g fiber, 7g sugar)
  • Siggi’s yogurt (12 g protein, 0g fiber, 8g sugar *5g added sugar)
  • Oikos Triple Zero – stevia sweetened (15g protein, 0g fiber, 5g sugar)
  • Chobani Drinkable Yogurt (10g protein, <1g fiber, 15g sugar *7g added sugar)
  • Stonyfield Yogurt Pouches (5g protein, 0g fiber, 9g sugar *4g added sugar)
  • Sargento Colby Jack Cheese Sticks (5g protein, 0g fiber, 0g sugar)
  • Good & Gather String Cheese (7g protein, 0g fiber, 0g sugar)
  • Babybel Cheese Wheels (5g protein, 0g fiber, 0g sugar)
  • Annie’s Mac and Cheese (9g protein, 3g fiber, 7g sugar)
  • Gogoez  Squeez Yogurt (4g protein, 0g fiber, 14g sugar *8g added sugars)
Best Target Snacks - Dips & Spreads

Best Target Snacks – Dips & Spreads

Dips and spreads are a great way to make other snacks more appealing. Try dipping high fiber chips like Beanitos in guacamole, mixing PB2 into plain yogurt or dipping veggies into hummus.

  • PB2 (6g protein, 1g fiber, 2g sugar *1g added sugar)
  • Sabra Hummus-Gluten Free! (2g protein, 1g fiber, 0g sugar)
  • Good Food Avocado Mash (1g protein, 4g fiber, 0g sugar)
  • Good Foods Plant-Based Queso *other plant-based dips (2g protein, 1g fiber, 1g sugar)
  • Good & Gather Classic Guacamole (0g protein, 1g fiber, 0g sugar)
  • Good & Gather Crunchy Almond Butter (7g protein, 4g fiber, 1g sugar)
  • Good & Gather Organic Peanut Butter (8g protein, 3g fiber, 3g sugar)
target healthy snacks - frozen

Target Healthy Snacks – Frozen

If you need a bit of a larger snack, Target has a large selection of frozen meals, many of them plant-based, that are packed with protein and come in at around 300 calories.

  • Good & Gather Chicken and Veggie Potstickers (7g protein, 2g fiber, 2g sugar *<1g added sugar)
  • Purple Carrot Maple Chipotle Veggie Bowl-vegan! (11g protein, 9g fiber, 15g sugar *5g added sugar)
  • Tattooed Chef Buddha Bowl-vegan! (10g protein, 9g fiber, 6g sugar)
target fruit snacks

Target Fruit Snacks (and veggies!)

These are great for on-the-go snacks and increasing your fruit and vegetable intake! Just be sure to pair it with a protein source for a well-balanced and satisfying snack! Even better all these fruit and veggie snacks are gluten free and vegan.

  • Bare Cinnamon Apple Chips (<1g protein, 4g fiber, 20g sugar *0g added sugar)
  • Freeze-dried fruit (2g protein, 6g fiber, 15g sugar *0g added sugar)
  • Once Upon A Farm Dairy-Free Smoothie (3g protein, 2g fiber, 10g sugar)
  • Gogo Squeez Fruit and Veggies (<1g protein, 4g fiber, 10g sugar)
  • Good & Gather Fruit and Veggie Pouches (0g protein, 1g fiber, 8g sugar)
  • Good & Gather Fruit and Veggies Strips (0g protein, 1g fiber, 9g sugar *3g added sugar)
healthy granola and cereal snacks at Target

Healthy Granola and Cereal Snacks At Target

Cereal isn’t just for breakfast! It can make an excellent snack. Look for low sugar options like Kix, or try mixing half honey cereal with plain to cut the added sugar. Add granola to plain yogurt for a nice crunch and a touch of sweetness.

  • Heritage Flakes– Vegan (5g protein, 7g fiber, 5g added sugar)
  • Kashi Organic Toasted Honey or Plain Cheerios (4g protein, 6g fiber, 7g added sugar)
  • Kix (3g protein, 3g fiber, 4g added sugar)
  • KIND Oats and honey granola (2g protein, 2g fiber, 5g added sugar)
  • Purely Elizabeth Blueberry Hemp Granola (Nut Free & Gluten Free) – 7g added sugar *many flavors (3g protein, 2g fiber, 8g sugar)
  • Safe and Fair Cookie Dough Granola (Vegan & Gluten Free)- *6g added sugar (3g protein, 2g fiber, 7g sugar)
  • Good & Gather Granola Bites *8g added sugar (4g protein, 3g fiber, *8g added sugar)
  • Good & Gather Blueberry Flax Granola (3g protein, 2g fiber, 6g sugar *5g added sugar)
healthy granola bars at Target

Healthy Granola Bars

I try to stick to options with simple ingredients that have less than 6g of added sugar but those can be hard to find! Some bars have higher amounts of sugar that come from natural sources like dates and some are higher in sugar but also a good source of protein and fiber.

  • Clif Nut Butter Bars (7g protein, 3g fiber, 10g sugar *6g added sugar)
  • Larabar Minis (3g protein, 2g fiber, 8g sugar *2g added sugar)
  • KIND breakfast blueberry almond (3g protein, 3g fiber, 10g sugar *7g added sugar)
  • Mid Day Squares Brownie Batter-Vegan & Gluten Free (6g protein, 4g fiber, 4g sugar *3g added sugar)
  • Perfect Bars – 12g added sugar (15g protein, 4g fiber, 18g sugar *12g added sugar)
  • Made Good Granola Bars (2g protein, 2g fiber, 6g sugar *5g added sugar)
  • RX bars (12g protein, 5g fiber, 13g sugar *0g added sugar)
  • Larabar-Vegan & Gluten Free (3g protein, 3g fiber, 20g sugar *3g added sugar)
  • Good & Gather Date & Nut Bars (3g protein, 4g fiber, 21g sugar *0g added sugar)
  • Good & Gather Almond Coconut Nut Bars (4g protein, 7g fiber, 8g sugar *6g added sugar)
  • Jojos Dark Chocolate Peanut Butter Bites (6 protein, 3g fiber, 6g sugar *5g added sugar)
healthy nuts and seeds at target

Nuts and Seeds

Nuts and seeds and trail mix make great snacks. Eat them plain or pair with cheese and crackers. Try a pre-made trail mix or use plain nuts to make your own. Be aware of the portion size on the bag. Nuts and seeds can pack a lot of nutrients into a small amount!

  • Good & gather lightly salted nuts-Vegan! (5g protein, <1g fiber, 2g sugar)
  • Good & Gather Raw Mixed Nuts-Vegan! (5g protein, 2g fiber, 1g sugar)
  • Good & Gather Omega Trail Mix-Vegan! (4g protein, 2g fiber, 6g sugar *5g added sugar)
  • Good & Gather Thinly Dipped Dark Chocolate Almonds (5g protein, 3g fiber, 5g sugar *4g added sugar)
on the go snacks target

On The Go Snacks Target

While these pre-packaged snacks can be more expensive, they can also be great options in a pinch. Look for ones that have simple ingredients and a good combination of protein and fiber.

  • Crunckpak Snacker – apples, pretzels perfect bar (8g protein, 3g fiber, 11g sugar *5g added sugar)
  • P3 Portable Protein Pack (11g protein, 1g fiber, 1g sugar)
  • Oscar Meyer Natural turkey with cheese and crackers (15g protein, 3g fiber, <1g sugar)
  • Sabra Smart Snackers (Vegan) – pretzels and hummus (10g protein, 6g fiber, 2g sugar)
  • Good & Gather Pretzels with hummus (9g protein, 6g fiber, 3g sugar)
  • Good & Gather Quick Bites cheese nuts and dried fruit (8g protein, 2g fiber, 8g sugar *7g added sugar)
healthy protein snacks at Target

Healthy Protein Snacks at Target

Protein is the building block of any great snack. Here are some high-protein options you can pair with healthy fats or carbs for a balanced snack that will keep you full!

  • Applegate Turkey (11g protein, 0g fiber, 0g sugar)
  • Good & Gather Natural Roasted Turkey Breast (10g protein, 0g fiber, 1g sugar)
  • Good & gather Hard boiled eggs (6g protien, 0g fiber, 0g sugar)
  • Epic Bars (11g protein, 2g fiber, 0g sugar)
  • Country Archer Grass Fed Mini Beef Sticks (4g protein, 0g fiber, 0g sugar)
  • Pacific Foods Chicken Noodle Soup with Bone Broth (9g protein, 2g fiber, 9g sugar)
  • Good & Gather sweet & spicy chunk light tuna (14g protein, 1g fiber, 4g added sugar)

Gluten-Free Snacks Target

There are SO MANY great gluten-free snack options to choose from! Here are some of the snacks we listed above that are gluten-free:

  • Skinny Pop Mini Popcorn Cakes (3g protein, 4g fiber, 0g sugar)
  • Harvest Snaps (5g protein, 4g fiber, 0g sugar)
  • Whisps Parmesan Cheese Crisps– 100% cheese (13g protein, 0g fiber, 0g sugar)
  • Simple Mills Almond Flour Crackers (2g protein, 1g fiber, 0g sugar)
  • Good & Gather Olive Oil & Himalayan Sea Salt Popcorn (2g protein, 4g fiber, 0g sugar)
  • Siete Grain Free Tortilla Chips (1g protein, 3g fiber, 1g sugar)
  • Skinny Pop Popcorn (2g protein, 3g fiber, 0g sugar)
  • Good & Gather Raw Mixed Nuts (5g protein, 2g fiber, 1g sugar)
  • Larabar (3g protein, 3g fiber, 20g sugar *3g added sugar)
  • Good & Gather Date & Nut Bars (3g protein, 4g fiber, 21g sugar *0g added sugar)
  • Sabra Hummus (2g protein, 1g fiber, 0g sugar)
  • Good Food Avocado Mash (1g protein, 4g fiber, 0g sugar)
  • Good & Gather String Cheese (7g protein, 0g fiber, 0g sugar)

Vegan Snacks Target

There are also several vegan snacks at Target including many of the snacks mentioned in this post. Here are a few vegan snacks we wanted to highlight:

  • Sabra Smart Snackers – pretzels and hummus (10g protein, 6g fiber, 2g sugar)
  • Good & Gather Pretzels with hummus (9g protein, 6g fiber, 3g sugar)
  • Good & gather lightly salted nuts (5g protein, <1g fiber, 2g sugar)
  • Larabar Minis (3g protein, 2g fiber, 8g sugar *2g added sugar)
  • KIND breakfast blueberry almond (3g protein, 3g fiber, 10g sugar *7g added sugar)
  • Good & Gather Date & Nut Bars (3g protein, 4g fiber, 21g sugar *0g added sugar)
  • Good & Gather Raw Mixed Nuts (5g protein, 2g fiber, 1g sugar)
  • Good & Gather Omega Trail Mix (4g protein, 2g fiber, 6g sugar *5g added sugar)
  • Purple Carrot Maple Chipotle Veggie Bowl (11g protein, 9g fiber, 15g sugar *5g added sugar)
  • Tattooed Chef Buddha Bowl (10g protein, 9g fiber, 6g sugar)
  • Good Foods Plant-Based Queso *plus other plant-based dips (2g protein, 1g fiber, 1g sugar)
  • Once Upon A Farm Dairy-Free Smoothie (3g protein, 2g fiber, 10g sugar)

Hopefully this list gives you some new ideas!

Looking for the best healthy Target snacks? Here are some ideas from a Registered Dietitian for snacks both kids and adults will love.

Honey Bourbon Chicken (Marinade and Glaze)

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This Honey Bourbon Chicken Marinade is packed with flavor! Let it sit overnight, then turn the marinade into a sauce while you cook the chicken. 

honey bourbon chicken marinade and glaze

*Originally published 7/2016. Updated 4/2023*

Hi friends!

I can’t wait for you to try this honey bourbon chicken recipe. I first made this recipe way back in 2016. Since then I’ve tweaked it a bit and I’m really happy with how it turned out.

The best thing about this recipe is that it’s super easy and it can be used as both marinade and a sauce.

Honey Bourbon Chicken FAQs

How To Make An Easy Bourbon Chicken Sauce

From what I’ve seen, bourbon chicken sauce is usually made with brown sugar. My version uses honey so it’s saucier and less sticky.

This sauce combines honey with tamari or soy sauce (use tamari to make it gluten-free), plus ketchup, chicken broth, ginger, garlic and of course bourbon!

How To Make Honey Bourbon Chicken Glaze

So what exactly is the difference between a sauce and a glaze? The biggest difference is really that glaze is applied while cooking. For this recipe, the liquid can be turned into a sauce or glaze depending on your cooking method.

If you’re cooking on the stove top, add it at the end as a sauce. Or let it turn into a sauce while cooking in the crockpot. But if you’re cooking on the grill, brush it on while grilling as a glaze.

Can I Make Bourbon Chicken Grilled?

Summer is coming and that typically means lots of grilling. If you’d prefer more of a glaze, you can certainly use the sauce that way. Just leave the chicken breasts whole to marinade and throw them on the grill.

While they’re cooking, add the cornstarch to the liquid to thicken it, then brush it on the chicken halfway through cooking.

easy honey bourbon chicken

Can I Make Slow Cooker Honey Bourbon Chicken?

To make this recipe in the slow cooker, leave the chicken breasts whole. Add chicken and marinade ingredients except cornstarch to a bag and let marinate in the fridge overnight. Transfer chicken and marinade to crockpot with vegetables. Let cook on low for 6 hours.

Remove chicken to shred and add cornstarch + water to the sauce. Return chicken to crockpot and let it simmer on warm for 30 minutes to let the sauce thicken.

Can I make Instant Pot Honey Bourbon Chicken?

To make this recipe in the instant pot, you can either leave the chicken breasts whole and cook for 12-15 minutes depending on the thickness of the chicken breasts. Or you can cut it into bite-sized pieces and cook it for about 4 minutes, similar to my Instant Pot Peanut Noodles. When the pressure is released, stir in the mix of cornstarch and water and let thicken for a few minutes on the warm setting.

What can you substitute for bourbon in honey bourbon chicken?

If you don’t have bourbon on hand or don’t want to use it, try subbing apple juice!

How To Make Honey Bourbon Chicken

This recipe honestly couldn’t be easier.

  • Add chicken (whole breasts or diced) to a large ziploc bag.
  • Add remaining marinade ingredients (except cornstarch)
  • Marinate overnight.
  • Separate the chicken from the sauce and cook with vegetables in the crockpot, on the stove or on the grill.
  • Add cornstarch plus a little water to the marinade liquid. Bring to a boil then simmer for 10 minutes while is thickens.
  • Add to chicken as a sauce or glaze.

Best Honey Bourbon Marinade & Sauce Recipe

Here are your directions:

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Honey Bourbon Chicken

honey bourbon chicken
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★★★★★

5 from 1 reviews

This Honey Bourbon Chicken Marinade is packed with flavor! Let it sit overnight, then turn the marinade into a sauce while you cook the chicken. 

Ingredients

Scale
  • 1/3 cup tamari or soy sauce
  • 1/4 cup ketchup
  • 1/4 cup honey
  • 1/4 cup chicken broth
  • 1/4 cup bourbon (i used Jack Daniels)
  • 4 cloves garlic, minced
  • 2 Tbsp fresh ginger (grated, or use a paste like Garden Gourmet)
  • 1 Tbsp cornstarch
  • 1.5 pounds chicken
  • 3 cups diced mixed vegetables – i used carrots, broccoli and bell peppers.

Instructions

  1. Cut chicken into bite-sized pieces (for stovetop version).
  2. Place chicken in a large ziploc bag.
  3. Add remaining ingredients, except cornstarch, and place in the fridge to marinate for at least 4 hours, up to 24 hours.
  4. Pour marinade into a small sauce pan.
  5. Add chicken to a large skillet along with mixed vegetables over medium heat.
  6. While the chicken is cooking, add 1 Tbsp cornstarch mixed with 1 Tbsp water to the marinade. Bring to a boil and then reduce the heat and let it simmer for 10 minutes.
  7. Pour thickened sauce over chicken and vegetables and stir to combine.
  8. Serve over rice!

Notes

Before adding the sauce to the chicken, taste and adjust as needed. You can add a little extra honey or some hot sauce if desired.

To make this in the crockpot, leave the chicken breasts whole. Marinate, then transfer everything to the crockpot. Cook on low for 6 hours. Remove the chicken to shred and mix in the cornstarch + water. Add chicken back to the pot and let it simmer on warm for 15-30 minutes.

What to serve with honey bourbon chicken?

I think this chicken is best served over rice but you could use another grain like quinoa! If you want to make the chicken alone in the sauce, you could serve with a side of steamed or roasted vegetables to keep them separate from the sauce.

Or try serving with corn on the cobb, fruit salad or your favorite pasta salad!

This Honey Bourbon Chicken Marinade is packed with flavor! Let it sit overnight, then turn the marinade into a sauce while you cook the chicken. 

Enjoy!
–Lindsay–

Nut-Free Trail Mix

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This Nut-Free Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

*Originally published 6/2017. Updated 4/2023*

Hi Friends –

If you’re looking for a fun, kid-friendly snack idea, this nut-free trail mix is a must-try. My kids are huge snackers so I’m always trying to come up with new ideas for them to snack on at home as well as snacks to send to school.

Like so many classrooms nowadays, usually at least one of my kids requires nut-free snacks for school, which is why I created this nut-free trail mix.

If you need store-bought nut-free ideas, here’s The Ultimate List of Peanut-Free & Tree Nut-Free Packaged Snacks that I put together a couple of years ago. And here are 20 Nut-Free Snacks For Kids.

Why trail mix without nuts?

When I first created this nut-free trail mix, I did it for my toddler. At the time I was snacking on my personal favorite trail mix- a mix of peanuts, almonds, cashews, m&m’s and raisins, but never felt comfortable giving it to my toddler because of all the large nuts.

So I decided to create a kid-friendly trail mix for toddlers. One with only small pieces in it so I felt comfortable with him being able to eat it safely.

I also decided to make it nut-free so those of you in nut-free schools can use it too. Instead of nuts, I used pumpkin seeds and sunflower seeds. And, inspired by my friend Christina who made this kid-friendly granola recipe, I used dried blueberries instead of raisins as a fun way to change things up.

My kids love frozen wild blueberries and I’ve found that dried blueberries are a good alternative when I don’t want them walking around with their entire faces a nice shade of purple for the day – because nobody wants to fight the face-wiping battle more often than you have to, am I right?

Trail mix recipes for kids

Need more snack mix ideas? Try these (some with nuts, some without)

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

What are the green seeds in no nut trail mix

When I originally made this trail mix, I ordered several of my ingredients from Nuts.com. Despite the name, they sell a ton of things that aren’t nuts. I ordered the dried blueberries, the pumpkin seeds (these are the green seeds you may see in trail mix. They’re a good source of fiber and protein) and the chocolate-covered sunflower seeds (a fun change from m&ms…plus I love that they have ones that are naturally colored!) in this trail mix from them! Then I just added a couple of our favorite cereals – Rice Chex and Cheerios.

How To Make Nut-Free Trail Mix

Here are a couple of different options for your trail mix:

  • You can mix everything together straight out of the box. If you’re doing this, you might want to use cereals with a little more flavor (like Love Grown Polar Puffs, Cinnamon Chex, etc).
  • You can make it with just a little butter and cinnamon like I do.
  • You can add a little brown sugar for extra sweetness.
  • You could use plain sunflower seeds and add some chocolate chips.

If you’re looking for some other cereal ideas, here are some of my favorite Lower Sugar Cereals For Kids.

You could also get your favorite granola bars and cut them into cubes to add to your trail mix. Here are some healthy store-bought granola bars for kids.

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

I’ve found that my kids don’t love plain pepitas, but when I added a little butter and cinnamon, they eats everything in the trail mix no problem.

Here’s the recipe:

Print

Nut-Free Trail Mix Recipe

This nut-free Toddler-Friendly Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.
Print Recipe

★★★★★

5 from 1 reviews

This nut-free Toddler-Friendly Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

  • Author: Lindsay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes

Ingredients

Scale
  • 2 cups Rice Chex
  • 2 cups Cheerios
  • 3/4 cup pepitas
  • 2 Tbsp butter, melted
  • 1 tsp cinnamon
  • 1/2 cup chocolate covered sunflower seeds
  • 1/2 cup dried blueberries
  • 1 Tbsp brown sugar, optional

Instructions

Put cereals and pumpkin seeds in a large, microwave-safe bowl.
Pour butter in and stir well to coat.
Sprinkle in cinnamon (and sugar if using) while stirring.
Microwave 90 seconds. Stir.
Microwave an additional 90 seconds.
Spread on a baking sheet to cool.
When cool, add dried blueberries and sunflower seeds.
Portion into bags and enjoy for a snack!

Notes

Remember that the butter/cinnamon mixture is optional. Feel free to just combine cereals, seeds and blueberries and enjoy.

Customize with your favorite cereals!

I love having this option on hand as a trail mix (nut-free) for younger kids to eat when the adults and/or bigger kids are eating a version with nuts or bigger pieces.

I’ve also made a big batch of this nut-free trail mix to take on play dates and it’s always a hit!

Kids Trail Mix Nut Free

This Nut-Free Toddler Trail Mix is the perfect make-ahead snack. Make a batch during your food prep session and portion into bags for kids to eat throughout the week.

Enjoy!
–Lindsay–

Best Healthy Gluten-Free Snacks

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Looking for the best healthy gluten-free snacks for kids and adults? Here are some top picks from a Registered Dietitian and mom of 3.

best healthy gluten-free snacks

Hi friends!

Here is another post in our best of store-bought snack series! We’ve already shared our top picks for various stores and categories, which you can check out below!

If you’re looking for store-specific snacks check out:

For specific snack categories, check out:

gluten-free bowl of food

Gluten-Free Foods

Today we are going to share some of our favorite gluten-free store-bought snacks, but there are many foods that are naturally gluten-free! Including things like:

  • Fruits & Vegetables
  • Rice
  • Quinoa
  • Meats, Poultry, & Fish
  • Milk, yogurt, & other dairy products
  • Eggs
  • Beans
  • Nuts & Seeds
  • Potatoes
  • Corn

This is not an all-inclusive list and gluten can be added to these foods during processing but they don’t contain gluten naturally.

For this post, we’re focusing on store-bought snack ideas. First, let’s talk a little bit about gluten.

What is gluten?

Gluten is a type of protein found in some grain products primarily wheat, barley, and rye. This protein acts as a binding agent that helps grains to keep their shape. Oats contain a protein called avenin that can cause an immune response in people with celiac disease but do not naturally contain gluten (oats are often cross-contaminated in processing remember to check the food label for gluten-free oats).

What is a gluten-free diet?

A gluten-free diet is a diet that avoids foods containing gluten. This includes products like bread, pasta, cereals, and baked goods. However, gluten can be found in other food such as malt syrups or vinegar, food coloring, soy sauce, or foods cross-contaminated in processing. This may be due to an autoimmune disease called celiac disease or gluten sensitivity.

Why should you avoid gluten?

If you have celiac disease, it is important to avoid gluten to prevent your body from attacking the digestive symptoms. A gluten-free diet also helps to avoid unpleasant symptoms such as abdominal pain, bloating, nausea, and diarrhea.

If you have gluten sensitivity or notice worsening digestive symptoms after eating gluten, avoiding gluten may help to lessen these symptoms.

While a gluten-free diet is important if you have celiac disease or gluten sensitivity, grains that contain gluten are still nutritious. Grains are rich in vitamins, minerals, and fiber which are important to a healthy diet. That doesn’t mean you can’t enjoy gluten-free snacks, but don’t forget to include whole grains in your diet too.

Go-To Energy Ball Recipe great for kids or snack for breastfeeding moms

Are gluten-free snacks healthy?

There are plenty of healthy gluten-free snacks out there. As we mentioned above, lots of foods are naturally gluten-free and make great snacks including fruits and vegetables, dairy products, meat, nuts, seeds and more! You can use gluten-free ingredients to make healthy gluten-free snacks at home like these Gluten-free Buckwheat Pancakes or My Go-To Energy Balls.

There are also some great pre-packaged gluten-free snacks on the market now as gluten-free diets are becoming more common.

What to look for in a gluten-free snack?

As far as packaged/store-bought snacks, gluten-free snacks are similar to their gluten-containing options in that there are always going to be some choices that are better than others. When looking at store-bought gluten-free snacks, look for those that have simple ingredients, are low in added sugar and not too high in sodium.

If needed, look for the certified gluten-free seal on the packaging.

Best Gluten-Free Snacks

We hope this list will be helpful if you or someone in your family follows a gluten-free diet. Whether it’s due to celiac disease or for another reason, it can be difficult to track down healthy gluten-free snacks. These are some of our favorites but it is not an all-inclusive list. If you have celiac disease or require certified gluten-free foods, remember to check for the certified gluten-free label. Not everything on this list is certified gluten-free.

List of Gluten-Free Foods & Snacks

Gluten-Free Foods & Snacks

Gluten-Free Snacks for Kids

Here are some kid-friendly gluten-free snack ideas that kids will love! To help keep your kiddos full of energy, pair high-protein snacks with a fiber source. Hummus or Avocado mash goes great with gluten-free crackers and chips (and vegetables!) or add some fruit & gluten-free granola to yogurt!

  • Orville Redenbacher’s SmartPop Mini Bags (3g protein, 3g fiber, 0g sugar)
  • Sargento Natural Mozzarealla String Cheese (7g protein, 0g carb, 0g sugar)
  • Chomp Sticks (9g protein, 0g carb, 0g sugars) 
  • Biena Roasted Chickpeas with Sea Salt (6g protein, 6g fiber, <1g sugar) 
  • Harvest Snaps (5g protein, 4g fiber, 0g sugar)
  • Sabra Hummus (2g protein, 1g fiber, 0g sugar)
  • Good Food Avocado Mash (1g protein, 4g fiber, 0g sugar)
  • Siggis Vanilla Yogurt (16g protein, 0g fiber, 9g sugar)
  • Chobani Less sugar yogurt (12g protein, 1g fiber, 5g added sugar) 
  • Mamma Chia Blueberry Acai Squeeze Vitality Snack (2g protein, 6g fiber, 4g added sugar)
  • GoGo squeeZ Applesauce *pair with a protein  (0g protein, 3g fiber, 13g sugar) 
  • GoGo Squeez Yogurt (4g protein, 0g fiber, 14g sugar *8g added sugars)
  • Bare Cinnamon Apple Chips (<1g protein, 4g fiber, 20g sugar *0g added sugar)
  • That’s it Fruit Bars-Vegan! (1g protein, 4g fiber, 17g sugar *0g added sugar) 
  • Brazi Bites – grain-free (3g protein, 0g fiber, 0g sugar)
Gluten-Free Snacks for Kids

Healthy Gluten-Free & Dairy-Free Snacks

If you are looking for gluten-free, dairy-free snacks, this section is for you! Several of these snacks are vegan too!

  • Once Upon A Farm Dairy-Free Smoothie (3g protein, 2g fiber, 10g sugar)
  • Good Foods Plant-Based Queso *other plant-based dips (2g protein, 1g fiber, 1g sugar)
  • RX bars (12g protein, 5g fiber, 13g sugar *0g added sugar)
  • Hard-boiled eggs (6g protein, 0g fiber, 0g sugar)
  • Epic Bars (11g protein, 2g fiber, 0g sugar)
  • Country Archer Grass Fed Mini Beef Sticks (4g protein, 0g fiber, 0g sugar)
  • Plainville Farms Oven Roasted Chicken Breast (10g protein, 0g fiber, 0g sugar)
  • Dietz & Watson Applewood Smoked Turkey Breast (11g protein, 0g fiber, 0g sugar)
  • Lesser Evil “No Cheese” Cheesiness Popcorn (2g protein, 4g fiber, <1g sugar) 
  • Egglife Egg Wraps (5g protein, 0g fiber, 0g sugar)
Gluten-Free & Dairy-Free Snacks

Healthy Gluten-Free Vegan Snacks

These snacks are both gluten-free and vegan and are some of our favorites! Remember to look for a snack with protein and fiber to help give you energy throughout the day. Nuts & Seeds are a good source of plant-based protein and great gluten-free snacks. They go great with fruits & veggies too.

  • Hippeas Vegan White Cheddar Chickpea Puffs (4g protein, 3g fiber, 2g sugar)
  • Larabar Peanut Butter Chocolate Chip +many flavors (5g protein, 4g fiber, 4g added sugar)
  • Rhythm Organic Superfoods Kale Chips (5g protein, 3g fiber, 1g added sugar)
  • Made Good Granola Bars (2g protein, 2g fiber, 6g sugar *5g added sugar)
  • Good & Gather Raw Mixed Nuts (5g protein, 2g fiber, 1g sugar)
  • Good & Gather Omega Trail Mix (4g protein, 2g fiber, 6g sugar *5g added sugar)
  • Biena Roasted Chickpeas with Sea Salt (6g protein, 6g fiber, <1g sugar)
  • Harvest Snaps (5g protein, 4g fiber, 0g sugar)
  • Sabra Hummus (2g protein, 1g fiber, 0g sugar)
  • Enjoy Life Enjoy Bites Dark Raspberry (6g protein, 3g fiber, 11g sugar, 5g added sugar)
  • Angie’s Boom Chicka Pop (2g protein, 2g fiber, 0g sugar)
  • Louisville Vegan Jerky Smoked Black Pepper (7g protein, 2g fiber, <1g sugar)
Healthy Gluten-Free Vegan Snacks

What kind of chips are gluten-free?

There are SO many gluten-free chips & crackers on the market now that there is plenty to choose from. Here are some made from simple ingredients and taste great too!

Are potato chips gluten-free?

Many potato and corn chips are naturally gluten-free, just be sure to check for added ingredients and look for certified gluten-free if needed as they can be cross-contaminated during processing, if fried in shared oil, etc.

Gluten-Free Snack Ideas: Chips & Crackers

Gluten-Free Snack Ideas: “Grains & Granolas”

While most grains contain gluten, there are still lots of gluten-free granolas, cereals, and even bread to choose from! There are even gluten-free bread companies like Little Northern Bakehouse, Scharr, and Canyon Bakehouse that make finding options easy. Enjoy these delicious gluten-free grains with your favorite nut butter or make a sandwich with meat & cheese for a satisfying snack.

Healthy Gluten-Free Snack Recipes

Looking to make your own gluten-free snacks? I’ve got you covered! Check out some of my favorite and easy gluten-free snack recipes to try at home.

curried tuna salad with apples 2

Curried Tuna Salad with Apples

A quick and easy lunch idea that’s full of flavor!

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Healthy Microwave Popcorn in a paper lunch sack

Healthy Microwave Popcorn

Make healthy microwave popcorn with just popcorn kernels and a paper lunch sack. Makes a great whole-grain snack for older kids and adults and you can flavor it any way you want to!

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These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.

Easy Egg Wraps for Breakfast…Lunch AND Dinner!

These Easy Egg Wraps are perfect for a low-carb, high-protein snack. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more.

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Gluten-free pumpkin white bean bread with coffee

Gluten-Free Pumpkin Bean Bread

This Gluten-Free Pumpkin Bean Bread will definitely become your go-to snack. It’s packed with fiber and protein and kid-friendly too. The whole family will love it!

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Gluten Free Sweet Potato Brownies 5 1

Gluten-Free Sweet Potato Brownies

These Gluten-Free Sweet Potato Brownies are flourless, sweetened with dates and full of chocolate flavor. They taste so good you’ll never believe they’re a healthy dessert!

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gluten-free buckwheat pancakes with eggs and strawberries

Gluten-Free Buckwheat Pancakes

These gluten-free buckwheat pancakes make a quick, healthy breakfast. They’re packed with protein and fiber, are kid-friendly and reheat well!

Read more
image

Gluten-Free Snacks at Walmart

There are so many gluten-free snack options everywhere you go! Walmart has great snack options for gluten-free snacks that will be a hit for kids and adults! Check out my Healthy Snacks at Walmart post for some tasty gluten-free options.

Best Healthy Snacks at Walmart

Gluten-Free Snack Box

Check out a few of these awesome snack boxes and subscriptions for some gluten-free snack ideas. These websites offer gluten-free box options that everyone can enjoy. This is a fun way to discover new snacks and switch things up!

Hope you got some new ideas!

Popular Gluten-Free Snack Ideas

Looking for the best healthy gluten-free snacks for kids and adults? Here are some top picks from a Registered Dietitian and mom of 3.

Enjoy!
–Lindsay–

Healthy High Protein Snack Ideas

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Looking for the best healthy high-protein snacks that kids and adults will love? Here are some of my top picks as a Registered Dietitian for high protein snacks that are low carb, vegan and more.

healthy high protein snack ideas - storebought

Hi friends! We are continuing our best of store-bought snack series! We’ve already covered several stores and categories so be sure to check them out if you missed them the first time!

If you’re looking for store-specific snacks check out:

For specific categories, check out:

Today we’re talking about high protein snacks because it’s a frequently requested topic! So let’s talk a little bit about protein and why I think it’s so important as a Registered Dietitian.

FAQs about High Protein Snacks

Why is Protein Important for a snack?

Protein is essential for our body. Proteins are made up of amino acids which our body uses in all sorts of ways! Protein isn’t just for building muscles, it’s also important in lots of chemical reactions such as digestion and energy production.

What are the benefits of high-protein snacks?

High-protein snacks can help us stay fuller longer. Protein does not cause spikes in blood sugar like carbohydrates can so pairing carbs with protein, fiber and healthy fats is important for maintaining steady blood glucose levels and increasing satiety. High-protein snacks can also be important after a workout to help build muscle and speed up muscle recovery.

Are All High Protein Snacks Healthy?

Unfortunately, not all high-protein snacks are created equal. It’s best to check the nutrition label and try to find the simplest ingredients you can. When looking for high-protein snacks I look for those that have a decent amount of protein but are also not too high in added sugar or sodium. Many high-protein snacks contain sugar alcohols as well which can be difficult to digest so be sure to look out for those if that’s a concern for you.

Why Eat High Protein Snacks?

Protein is the building block for our muscles and is essential in many bodily functions. Protein also slows digestion which helps reduce blood sugar spikes and keeps us full and satisfied for longer while providing our bodies with the energy we need.

How much protein should a snack have?

Anywhere from 8-16 grams of protein is good for a snack. It doesn’t have to be from one food either. Combining foods like peanut butter toast, crackers & hummus, or yogurt & granola, are an easy way to bump up the protein.

What snacks are high in protein?

Snacks that are made with animal products tend to be good sources of protein. This includes things like dairy products, meat, seafood, cheese, eggs. There are also vegan snacks that are high in protein like edamame, nuts, seeds etc. Carbohydrate snacks made with whole grains can also have a decent amount of protein.

Now let’s get to the snacks! There’s no hard and fast rule for what constitutes high protein and as always, people will have differening opinions. But hopefully this list will give you a starting point and some new ideas for high protein snacks to try!

high protein low fat snacks

High Protein Low Fat Snacks

Some snacks listed below can fall into multiple categories. For example, some snacks like tuna or deli meat can also be considered high-protein and low-fat snacks but we have them below in the high protein/low carb category because they fit there as well. If you are looking to bump up the fiber pairing these snacks with a complex carbohydrate (granola, whole grain bread, crackers) is a great option too.

So what snacks are high in protein but low in fat?

Here are some ideas:

best high protein Whole grains

Best High Protein Whole Grains

These high-protein grains are a great way to increase your protein while adding some fiber to your day. Grains have inherently less protein than meat/dairy products, but these options are great sources of protein for this category and are even better when paired with another protein source!

  • Kodiak Cakes Power Waffles +many flavors or pancake/waffle mix (12g protein, 3g fiber, 27g carb, 5g added sugar)
  • RX High Protein Oatmeal (12g protein, 6g fiber, 7g sugar, 0g added sugar)
  • Mary’s Gone Crackers Super Seed Crackers + another protein source (5g protein, 3g fiber, 0g sugar)
  • Purely Elizabeth Granola Vanilla Almond Butter-Grain free, gluten-free, vegan! ( 6g protein, 3g fiber, 5g added sugars)
  • Dave’s Killer 21 Whole Grain and Seeds Organic Loaf (5g protein, 5g fiber, 5g added sugar)
  • Purely Elizabeth collagen protein oats (9g protein, 5g fiber, 6g added sugar) 
  • Snow Days Pizza Bites -note that these are actually grain-free! (7g protein, 5g fiber, 2g sugar)
high protein low carb snacks

High Protein Low Carb Snacks (10 carbs or less)

If you are looking for a snack that is high in protein but lower in carbs, we’ve got you covered! Many of these snacks are also great options if you are gluten-free too.

  • P3 Portable Protein Snack Park with Turkey, Almonds, & Colby Jack Cheese (11g protein, 4g carb, 1g fiber, 1g sugar)
  • Chomp Meat Sticks (9g protein, 0g carb, 0g sugars)
  • Good & Gather Sweet & Spicy Tuna (14g protein, 1g fiber, 4g added sugar)
  • StarKist Wild Caught Light Tuna (17g protein, 0g fiber, 0g sugar)
  • Wild Planet Wild Tuna, Bean, and Corn Salad (16g protein, 8g fiber, 3g added sugar) 
  • Hard Boiled Eggs (6g protein, 0g fiber, 0g sugar)
  • Egglife Egg Wraps (5g protein, 0g fiber, 0g sugar) 
  • Organic Valley Feta & Chive Egg Bites (14g protein, 0g fiber, 1g sugar)
  • Sargento Balanced Breaks White Cheddar, Roasted Almonds & Dried Cranberries (7g protein, 2g fiber, 8g added sugar)
  • Plainville Farms Oven Roasted Chicken Breast (10g protein, 0g fiber, 0g sugar)
  • Dietz & Watson Applewood Smoked Turkey Breast (11g protein, 0g fiber, 0g sugar)
  • Sargento Natural Mozzarella String Cheese (7g protein, 0g carb, 0g sugar)
  • Wisps Cheese Crisps +many flavors (9g protein, 0g fiber, 0g sugar)
high protein vegan snacks

Best High Protein Vegan Snacks

Who says plants can’t be high in protein too? These vegan protein snacks are great if you looking to increase your plant-based protein sources. Nuts and Seeds are great sources of vegan protein. We’ve included a few vegan protein bars in our protein bar section below too!

healthy high protein snacks - protein bars

Healthy High Protein Snacks-Protein Bars

It can be hard to find protein bars that are high in protein, low in added sugar, and have simple ingredients. Sometimes you have to weigh the trade-off of getting a little more added sugar with simpler ingredients. We have included a few of our favorite options for you!

  • RX Bars (12g protein, 23g carb, 5g fiber, 13g sugar 0g added sugar)
  • Epic Chicken Protein Bars (11g protein, 3g carbs, 2g fiber, 0g added sugars)
  • Go Macro Macro Bars + other flavors-Vegan! (11g protein, 36g carbs, 11g added sugar)
  • Aloha Organic Peanut Butter Chocolate Chip Protein Bars-Vegan!(14g protein, 20g carb, 3g fiber, 13g sugar)
  • Cascadian Farm Organic Peanut Butter Dark Chocolate Protein Bars (12g protein, 2g fiber, 19g carb, 11g added sugar)
  • Clif Nut Butter Bars-Vegan! (7g protein, 27g carb, 3g fiber, 6g added sugar)
  • KIND Protein Bars Double Chocolate-Vegan (12g protein, 18g carbs, 5g fiber, 6g added sugar)
  • Bob’s Bars – PB Honey and Oat -Vegan! (8g protein, 3g fiber, 9g added sugar) 

High Protein Low Calorie

A popular search term in this category is high protein/low calories snacks. I don’t count calories or macros so I’m not listing options for this category but I’m sure there are other lists out there.

I do want to encourage you to remember that when calories are removed they are often replaced with artificial ingredients or sweeteners. In my opinion, it is less important to focus on calories and more important to focus on high-protein snacks that are well-balanced. These snacks keep you full and satisfied while giving your body the energy it needs to tackle the day.

Looking for the best healthy high-protein snacks that kids and adults will love? Here are some of my top picks as a Registered Dietitian for high protein snacks that are low carb, vegan and more.

What are you favorite high protein snacks?

The Ultimate Guide to Cooking Oils: Types, Smoke Points, and How to Use Them

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Learn all about some of the most popular cooking oils including how they’re made, what to cook with them, smoke points, and more.

cooking oils

What is Cooking Oil?

Cooking oils are typically made from fruits or plants such as olives, coconuts, avocados, soybeans, sunflowers, or peanuts. They are used to transfer heat in the cooking process which allows foods to be prepared in a variety of ways such as sauteing, roasting, grilling, and frying. In addition, oils add both flavor and nutritional value. 

Cooking Oils Are Heart Healthy

Plant oils are often noted for having heart health benefits due to their lower saturated fat content, which can raise LDL “bad” cholesterol.  They are typically high in monounsaturated and polyunsaturated fats which are noted for aiding in reducing LDL cholesterol and raising HDL “good” cholesterol.

How Do You Select The Right Cooking Oil?

With so many oil options, here are a few things to consider when choosing an oil:

  • Use: Are you sauteing, frying, grilling, roasting or baking? Choose an oil with a higher smoke point for cooking at high temperatures (like avocado oil).
  • Flavor: Some oils, like sesame, can have a strong flavor that may not be well suited for your recipe.
  • Price: Oils that are less refined, like cold-pressed oils, typically have a higher price point but they also have higher nutrient value.

How are Cooking Oils Made?

Plant oils are processed in a variety of ways and the method used can affect the nutritional quality. The three most common methods are traditional processing, expeller press processing, and cold press processing. 

Traditional Processing

Traditional processing consists of refining, bleaching, and deodorizing the oils (also known as RBD).

  • Refining uses high heat and synthetic chemicals, such as hexane, to extract the oil from the plant.
  • Bleaching the oil then happens when it is passed through a filter using natural clay to remove color pigments.
  • Deodorizing occurs last when steam distillation is used on the oils.

Though this is a more traditional and popular process, RBD can destroy some of the oils’ beneficial properties like phytochemicals, polyphenols, and antioxidants. You can assume an oil is produced using the RBD method unless specified other on the package. 

Expeller Pressing

Expeller pressing uses a machine to press the oil using friction. This process can heat the oil up to ~200F due to friction but does not use any added chemicals. 

Cold-Pressed Oils

Cold-pressed oils are pressed without the production of high heat (below 122F) or the use of added chemicals. The low temperatures protect nutritional contents from being degraded, however, this does lead to a shorter shelf life.

what type of oil is best

Here are some frequently asked questions about cooking oil:

How long does cooking oil last?

How do you know if cooking oil has gone bad? Be sure to check the expiration date on the bottle especially if it’s been sitting in your pantry for a while. The USDA Food Keep App is also handy when checking for expiration dates once a product has been opened.

Generally, most vegetable oils are for about 12 months in the pantry from the purchase date and anywhere from 3-8 months in the pantry after opening. However, some oils keep much longer than others.

For example, Avocado oil can be stored for up to two years in the pantry if unopened and coconut oil for 3! But how do you know when you opened it? It’s easy to forget how long you have had an item in your pantry, especially cooking oils. I recommend writing the date of opening somewhere on the bottle.

How do I dispose of cooking oil?

When disposing of cooking oil, DO NOT pour it down the sink. This can clog your pipes or worse, cause damage to the sewage system.

The best practice is to dispose of cooking oil in the garbage with other food waste. However, you want to store the cooking oil in a sealed container before throwing it out or make sure it is solid.

But how can you solidify oil? There are actually quite a few ways, such as freezing, adding baking soda or other solid waste products like flour, and even cat litter!

Just don’t throw it out in a plastic bag! This could cause the oil to leak into your trash can, which can cause more problems when you go to take out your garbage.

Is cooking oil flammable?

Cooking oils are generally not combustible unless they reach very high temperatures called a flash point.  The flash point is the temperature at which an oil creates flammable vapors which can cause a fire.

The flash point varies depending on the type of oil.  But, the best practice to avoid reaching the flash point is by making sure to cook below the smoke point, which is the temperature at which an oil starts to burn.

What is the smoke point of oil?

Plant oils all have different smoke points so the type of cooking you are doing can impact which oil you choose.

When an oil exceeds the smoke point, it begins burning which destroys important nutritional qualities such as phytochemicals and polyphenols. This also means free radicals are released which can be harmful if consumed.

Thankfully, this can be easily avoided by checking the smoke point of the oil before cooking. 

olive oil

Types of Cooking Oil

Now that we have the basics down, let’s explore some different plant oils. You can find all the recipes on my site that use various types of oils here.

Avocado Oil

My personal favorite for cooking and is often noted for its sweet and pleasant aroma. I buy Marianne’s Avocado Oil and Chosen Foods Avocado Oil Spray at Costco.

Avocado oil comes mostly from the flesh rather than the seed or skin like other plant oils. It is commonly produced in New Zealand, Mexico, and the United States. 

It is high in monounsaturated fats and low in saturated fat content (17%).  Avocado oil is well known for its high content of oleic acid (similar to olive oil) which can lower blood pressure and reduce the risk of coronary heart disease.

Another benefit of this oil is its high smoke point of 500 F, the highest of any cooking oil, which makes it ideal for all types of cooking like baking, sautéing, pan frying, grilling, and roasting!

Extra virgin avocado oil means the oil has only been extracted from edible-grade avocados and cold-pressed. Be sure to check your label next time you’re in the store!

I use avocado oil in almost all of my baking recipes. If you’re looking for a new muffin or bar recipe to try, check out this roundup of Kid-Friendly Baking Recipes.

Olive Oil

Olive oil is well known for its heart-healthy benefits made popular through the Mediterranean diet. Olive oil comes from the olive fruit grown on olive trees which originated in Asia Minor (present-day Turkey) in 1200 BC!

Olive oil is high in monounsaturated fats and oleic acid which aid in lowering LDL “bad” cholesterol and increasing HDL “good” cholesterol. It also has a slightly lower saturated fat content (14%) than avocado oil.

Olive oil is high in vitamins A, D, E, and K which provide anti-inflammatory and antioxidant properties and is associated with improved blood pressure, insulin sensitivity, glycemic control, and lower risk of cardiovascular disease.

However, not all olive oil is created equal. Extra Virgin Olive Oil or EVOO, contains higher contents of antioxidants. This occurs due to olives being cold pressed 24 to 72 hours after picking.

This process does not use heat or chemical solvents to extract the oil, resulting in higher antioxidant content.

Remember that extra virgin olive oil does have a lower smoke point compared to refined olive oils at 350 F which makes it ideal for sauteing, stir-frying, cooking, or adding to homemade salad dressings.

While refined olive oil has a smoke point of 400 F, it is still important to consider your cooking temperatures when enjoying this heart-healthy oil.

There are tons of brands and varieties of olive oil. Here’s an article sharing the Best Olive Oils For Cooking, Dressings and Everything In Between!

Olive oil would be great in this Easy Chicken Marinade or on this Easy Cucumber Salad.

coconut oil

Coconut Oil

Coconut oil is made from coconut meat. It can be fresh meat which is typically called virgin coconut oil or dried coconut meat called “copra”. However, “virgin” and “extra virgin” are not regulated terms for coconut oil, unlike olive oil.

Coconut oil is unique compared to other plant oils due to its high saturated fat content. Coconut oil is 80-90% saturated fat, which is why it is firm or solid at room temperature.

Coconut oil is also primarily made up of Lauric acid which has been shown to increase LDL “bad” cholesterol. While coconut oil is often marketed for its MCT (medium chain triglycerides) oil content, the widely studied MCTs associated with weight loss, are not the same MCTs present in coconut oil.

The bottom line is, coconut oil is very high in saturated fat which is associated with an increased risk of cardiovascular disease and increased LDL cholesterol levels. While there is some emerging research on the possible benefits of coconut oil, many recommend it be consumed sparingly.

When cooking with coconut oil, it is best to use for sauteing, pan frying, stir-frying, or other methods that do not require high heat as its smoke point is 350 F.

Thrive Market has a great brand of coconut oil available. And be sure to check out all of the recipes using coconut oil on my site.

Canola Oil

Canola oil comes from the seeds of the canola plant which is in the same family as vegetables such as cabbage, broccoli, and cauliflower. It is primarily grown in North America, specifically in Canada and the Pacific Northwest.

Canola oil is high in both monounsaturated and polyunsaturated fats with a 7% saturated fat content, the lowest of any plant oil. Canola oil is high in oleic acid, omega-6s (19%), and omega-3s (9%). It also contains plant sterols and tocopherols which have cardio-protective qualities.

Its smoke point is 400 F which makes it ideal for a variety of higher-heat cooking methods. 

However, canola oil is typically highly refined and undergoes the RBD processing method to extract the oil. This process can destroy some of the nutritional qualities such as omega-3s.

It is also important to note that canola oil has a high omega-6 to omega-3 ratio. Some research suggests that higher consumption of omega-6s can increase inflammation and oxidative stress which is linked to conditions such as heart disease, obesity, and Alzheimer’s disease.

However, research does support that replacing animal fats such as butter with canola oil does result in lower LDL cholesterol levels.

While canola oil is lower in saturated fat than its other plant oil counterparts, there is still conflicting research on the risks and benefits.

which cooking oil is best

Other Cooking Oils

While we have covered some of the most commonly known and debated plant oils there are many options when it comes to plant oils. Just remember to keep in mind the oil’s smoke point before you add it to your recipe.

Vegetable Oil

One of the most commonly used oils in both cooking and baking is vegetable oil. This is a blend of oils typically soybean and sometimes corn oil. It has a high smoke point of 450 F which makes it versatile for cooking and baking.

While this oil is low in saturated fat and high in polyunsaturated fats. It is high in omega 6s which, like canola oil, can increase inflammation and oxidative stress when consumed in excess.

Nut and Seed Oil

Nut and seed oils are high in monounsaturated and polyunsaturated fats which make them good cooking options. Almond, Hazelnut, Macadamia, Peanut, and Sunflower oil are low in saturated fat and can be used at higher temperatures with a smoke point of 400-450 F.

Other nut and seed oils include flaxseed, walnut, and pumpkin seed which are high in alpha-linolenic acid, a form of omega-3s.

However, these oils have a low smoke point and should be used to drizzle on top of dishes or in homemade salad dressings.

The bottom line – there are lots of different oils out there and you need to decide what’s best for you and your family. In general, most people recommend using oils with high omega 6 concentrations sparingly and trying to choose oils that are expeller or cold pressed when you can reap the most nutritional benefits.

–Lindsay–

For links to resources used in this post, click here.

Super Seeds: A Guide to the Nutritional Benefits of Flax, Chia, Hemp, Pumpkin, and Sunflower Seeds

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Learn all about the nutritional benefits of flax, chia, hemp, pumpkin, and sunflower seeds and how to add them to baked goods, smoothies, oatmeal, and more!

nutritional benefits of seeds - pumpkin, chia, hemp, flax and sunflower seeds

What are Super Seeds?

These ever-growing popular seeds are often referred to as “Super Seeds,” and for good reason! They are packed with nutrients, rich in fiber, and high in antioxidants which may provide anti-inflammatory benefits. 

Unique to chia, flax, and hemp seeds are their high omega-3 content, making them the highest among any other plant sources. They are also high in protein and naturally gluten-free!  

Even better, these super seeds are relatively inexpensive, cost-effective, and easy to add to almost any dish.

But what exactly are the benefits of these so-called super seeds? Let’s break down why these seeds should be a part of your diet and how to reap the benefits.

nutritional information for chia seeds

What are Chia Seeds?

Chia seeds originated over 5,000 years ago in Mexico and Guatemala. They were famously used by the Mayas and Aztecs for medicinal purposes, religious rituals, and food. 

Chia seeds have certainly stood the test of time as they are rich in fiber, vitamins, and minerals such as iron, calcium, magnesium, and phosphorus. Even better, they are a plant-based complete protein, meaning they contain all nine essential amino acids our bodies cannot produce.

One serving of chia seeds provides (2 tbsp): 

  • 138 calories 
  • 7 g of polyunsaturated fat
  • 4g protein 
  • 11g fiber 

These powerhouses are high in polyunsaturated fats too, specifically omega-3s. They are rich in antioxidants such as caffeic acid, myricetin, and quercitin which have cardio-protective benefits, anti-aging properties, and anti-carcinogenic properties. 

These antioxidants protect against free radicals which can be harmful to the body and increase inflammation and the risk of heart disease, cancer, and diabetes. 

Recent studies have shown that chia seeds aid in lowering LDL “bad” cholesterol and blood sugar control in Type 2 Diabetes. This may be due to their high fiber content, which provides almost 40% of the RDA (recommend daily allowance).

I typically buy Mamma Chia or Bob’s Red Mill chia seeds but there are lots of great options out there. Also note that you can get white chia seeds that blend in a bit more when used in baked goods and other recipes. Or look for chocolate-covered chia seeds that you can use as sprinkles! You can find all my recipes using chia seeds here.

nutritional information about flax seeds

What are Flax Seeds?

Flax seeds are also no stranger to history, as they are considered one of the oldest crops. The flax plant likely originated in the eastern Mediterranean and was domesticated in the fertile crescent (present-day Iraq, Turkey, Syria, Lebanon, Israel, and Palestine). 

Similar to chia seeds, flax seeds are rich in fiber, omega-3s, and antioxidants which have anti-inflammatory properties. Flax seeds are even gluten-free, making them a great addition to gluten-free recipes! 

One serving of flax seeds provides (1 tbsp): 

  • 37 calories
  • 2g polyunsaturated fat
  • 2g protein 
  • 2g fiber 

Flax seeds are also effective in improving blood pressure levels, decreasing LDL cholesterol, and even reducing the risk of stroke.

They are also protective against cardiovascular disease, which makes this powerhouse seed a great heart-healthy option. 

Flax seeds, like chia seeds, also aid in blood glucose control in those with Type 2 Diabetes. Flax seeds are also rich in phytoestrogens, lignans, and alpha-linolenic acid (an omega-3) which have been shown to be effective in breast cancer prevention and treatment.

 In one study, flax seed consumption was associated with reduced tumor growth in breast cancer patients. Likewise, flax seeds have also been shown to be protective against not only breast cancer but, colon, prostate, and lung cancers. 

There are tons of brands offering ground flax on the market. I personally like the ground flaxseed meal from Bob’s Red Mill. Be sure to check out my recipes using ground flax.

nutirtional benefits of hemp seeds

What are Hemp Seeds?

Hemps seeds, like our other super seeds, are considered an ancient plant. Its original origins are believed to be in central Asia and introduced to Europe during the Bronze Age almost 5,000 years ago. But, some evidence suggests it may be indigenous to Europe. 

Hemp seeds come from the plant Cannabis sativa or marijuana plants. According to the FDA, hemp seeds do not naturally contain THC which means they are safe for consumption for both adults and kids!

Today, hemp is widely produced all over the world including parts of Asia, Canada, the United States, Europe, and Africa.

Hemp is high in polyunsaturated fats and rich in both omega-6s and omega-3 which provide anti-inflammatory benefits to the body. 

Hemp seeds are a complete protein, containing all nine essential amino acids. One serving of Hemp Seeds provides (3 tbsp):

  • 166 calories
  • 14g fat 
  • 10g protein
  • 1g fiber 

Hemp seeds are also high in an amino acid called arginine. Arginine is a precursor to nitric oxide which is important to proper heart function. 

In combination with this important amino acid, hemp seeds are rich in antioxidants, tocopherols, carotenoids, and phytosterols which may reduce the risk of heart disease and improve blood pressure levels. 

Hemp seeds also contain important vitamins and minerals such as vitamin E, phosphorous, potassium, sodium, magnesium, sulfur, calcium, iron, and zinc. 

My favorite brand of hemp hearts is Manitoba Harvest. You can find all my recipes using hemp seeds here.

pumpkin seeds

What are Pumpkin Seeds?

Pumpkin seeds come from the pumpkin, a squash that is believed to originate in North America over 9,000 years ago! Pumpkin seeds are packed with nutrients, so next time your carving a Jack-O-Latern, save those seeds! Shelled pumpkin seeds are called pepitas and this is how you often find them sold in stores.

One serving of pumpkin seeds contains (1 oz):  

  • 158 calories 
  • 14g fat
  • 8.5 g protein
  • 1.7 g fiber 

Pumpkin seeds are a good source of vitamins and minerals such as vitamin E, magnesium, potassium, zinc, manganese, iron, and calcium.

These powerhouse seeds are also a rich source of antioxidants, phytosterols, and flavonoids. These compounds may reduce the risk of cancer, diabetes, and cardiovascular disease, provide anti-inflammatory benefits, and reduce oxidative stress. 

Pumpkin seeds are also a great source of unsaturated fats which provide anti-inflammatory benefits and reduce the risk of cardiovascular disease. Consumption of pumpkin seeds has also been shown to reduce the risk of breast cancer.

I buy my pumpkin seeds at Costco. My favorite are the sprouted pumpkin seeds from Go Raw! You can find all my pumpkin seed recipes here.

sunflower seeds

What are Sunflower Seeds?

Sunflower seeds come from the Sunflower plant, which is native to North America. Sunflower seeds were first cultivated among Native Americans almost 5,000 years ago! 

One serving of Sunflower seeds contains (¼ cup):

  • 186 calories
  • 16g fat 
  • 6g protein
  • 4g fiber 

Sunflower seeds are an excellent source of protein, fiber, vitamins, and minerals. Sunflower seeds are rich in Vitamin E, Selenium, zinc, folate, and iron. They are also a good source of unsaturated fats, antioxidants, flavonoids, and phenolic compounds.

Given its rich nutritional value, it’s no surprise that sunflower seeds provide a slew of health benefits. Sunflower seeds provide anti-inflammatory, antimicrobial, and cardiovascular benefits.

Sunflower seeds may also reduce LDL cholesterol levels and lower the risk of a heart attack. Its rich source of Vitamin E also provides protective benefits against cardiovascular disease and some types of cancer.

Sunflower seeds are used to make a nut-free substitute for peanut butter which can be helpful for families with nut allergies. SunButter is one of the most popular brands.

How do I Store Seeds?

These super seeds are a great pantry staple! Just be sure they are in an air-tight container or resealable bag when storing.

How to store chia seeds

  • Can be stored for up to 18 months in the pantry 

How to store flax seeds

  • Whole flax seeds can be stored for up to 2 years in the pantry from the purchase date
  • Ground flax seeds can be stored for up to 1 year in the fridge once opened

How to store hemp seeds

  • Can be stored for up to 1 year in the fridge after opening 
  • Can be stored for up to 3-4 months in the  pantry after opening

How to store pumpkin seeds

  •  Can be stored for up to 6 months in the pantry 

How to store sunflower seeds

  • Can be stored for up to 1 year in a pantry 
  • Can be stored for up to 4 months in the pantry after opening
how to use ground flax, chia and hemp seeds

How to use Super Seeds

There are so many easy ways to incorporate seeds into your everyday diet. Let’s break down a few ways to add each of them into your daily routine! 

How to use chia seeds

  • Add to smoothies, oatmeal, or yogurt 
  • Sprinkle on top of salads 
  • Make Chia Jam or Chia Pudding (Check out the recipes below!)

How to use flax seeds

  • Add to smoothies, oatmeal, or yogurt
  • Sprinkle on top of salads
  • Incorporate into baked goods such as muffins, banana bread, or waffles

Important: Whole flax seeds have a very tough outer shell, which makes it difficult for our gut to digest. Ground flax seeds are much more readily absorbed and easier to digest. You can grind flax seeds yourself using a coffee grinder or buy them already ground. And, tada, they are ready to enjoy! 

How to use hemp seeds

  • Add to smoothies, oatmeal, or yogurt for a boost in protein 
  • Sprinkle on top of salads
  • Incorporate into baked goods 
  • Add to homemade dressing and sauces for added creaminess

How to use pumpkin seeds

  • Add on top of salads, oatmeal, yogurt, or into granola 
  • Roast pumpkin seeds for an on-hand snack 
  • Add into baked good recipes like bread, crackers, or even cookies

How to use sunflower seeds

  • Add to salads, oatmeal, trail mix, or yogurt 
  • Make Sunflower Butter 
  • Use as a nut-free option in recipes that call for nuts or peanuts 
  • Roast sunflower seeds for an easy snack

Needs some recipe inspiration? Check out some of these fantastic recipes packed with super sees to enjoy!

Recipe Inspiration

Check out some of my favorite recipes in incorporate these super seeds into your diet!

banana flax waffles

Banana Flax Waffles

These Banana Flax Waffles are made with just seven ingredients and no added sugar. They freeze well and make a great breakfast or snack!

Read more
fruit pizza with oatmeal flax crust

Fruit Pizza with Oatmeal Flax Crust

This Fruit Pizza with Oatmeal Flax Crust is packed with fiber and super easy to make. Let everyone top this kid-friendly breakfast or snack creation with their favorite nut butter, yogurt and fruits!

Read more
gluten free buckwheat pancakes with hemp seeds

Gluten-Free Buckwheat Pancakes

These gluten-free buckwheat pancakes make a quick, healthy breakfast. They’re packed with protein and fiber, are kid-friendly and reheat well!

Read more
gluten-free pumpkin yogurt bars

Gluten-Free Pumpkin Yogurt Bars

This recipe for Gluten-Free Pumpkin Yogurt Bars makes a quick, healthy breakfast or snack. They’re kid-friendly and easy to customize

Read more
peanut butter hemp cookies

Peanut Butter Hemp Seed Cookies

These Peanut Butter Hemp Cookies are made with just six ingredients and make a perfect protein-packed snack or dessert. Plus they’re kid-friendly!

Read more
peanut butter hemp energy balls

Peanut Butter Hemp Energy Balls

These Peanut Butter Hemp Energy Balls are packed with fiber and protein for a healthy, kid-friendly snack made without protein powder

Read more
lemon energy balls with chia seeds

Lemon Energy Balls

Bursting with citrus flavor, these Lemon Energy balls make the perfect snack. Made with just 5 ingredients, they’re gluten-free, paleo-friendly and perfect for stashing in the fridge or freezer!

Read more
peanut butter banana chia pudding

Peanut Butter Banana Chia Pudding

This Peanut Butter Banana Chia Pudding makes an easy, kid-friendly snack. It’s packed with protein and healthy fats and is easy to prep ahead of time.

Read more
Learn all about the nutritional benefits of flax, chia, hemp, pumpkin, and sunflower seeds and how to add them to baked goods, smoothies, oatmeal, and more!

Enjoy!
–Lindsay–

To see the resources used for this article, click here.

How To Cook Lentils

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Learn how to cook dried green lentils in this step-by-step tutorial. You can cook a whole bag at once and freeze for future use!

how to cook dried green lentils

Hi friends!

This is a post that has been several years coming! Pretty much ever since I posted my recipe for Lentil Banana Muffins back in 2011, I’ve been getting questions about how to cook lentils. I finally got my act together to write out the process for you so that anyone can learn!

how to cook lentils

How To Cook Green Lentils

This post is specifically about how to cook green (or brown) lentils. This is the kind I use most often and always have in my pantry. They are high in fiber and potassium and they’re full of antioxidants. They hold their shape when cooked and can easily be combined with ground meat in things like tacos, sloppy joes and pasta sauce.

Beyond our favorite banana muffins, I also use them in Chocolate Lentil Bars, Lentil Sloppy Joes and Pesto Lentil Balls. You can also learn How To Make Roasted Lentils or How To Sprout Lentils.

Need more ideas? Here are 20+ Healthy Green Lentil Recipes.

Apple Cinnamon Red Lentil Muffins

How To Cook Red Lentils

Red lentils are another great option. I use them in my Apple Cinnamon Red Lentil Muffins and my Vegan Red Lentil Curry. However, they cook differently than green and brown lentils. Red lentils cook in only 5 minutes and tend to lose their shape. They’re best used for baking and in soups and stews where they can help thicken the broth. Or try them in my Red Lentil Pancakes!

Here are 15+ Red Lentil Recipes for you to try!

How Long Do Lentils Take To Cook

The great thing about lentils is that they cook super quickly. Once the water is boiling they just need to simmer for 12-15 minutes! This means if you don’t have any on hand in the freezer, you can easily cook some up while preparing other meal components and add them to a 20-minute meal.

how to cook lentils on the stove step-by-step

How To Cook Lentils on the Stove

So let me show you how to cook lentils on the stove top:

  • Add lentils to a pot.
  • Add water. Lentils tend to triple in size once cooked so I recommend about 4 cups water per 1 cup dried lentils.
  • Cover the pot and bring water to a boil. Once it boils, reduce to a simmer and let cook for 12-15 minutes. Exact cooking time will depend on your desired degree of doneness. I prefer mine on the firm side so 12 minutes works well for me but you can continue to simmer them until they’re as soft as you want.
  • Drain the excess water. There will be water left. Lentils do not absorb all the water you put in like when cooking rice. Rinse lentils with cold water to stop the cooking process.
  • Let cool completely before freezing (if desired).
how to freeze green lentils

How To Freeze Lentils

When I cook lentils, I tend to cook a whole bag at once and freeze most of them. Since I most often use them for baking and most of my recipes call for 1 cup, I freeze in once cup portions but if you plan to use for meals you could freeze in 2-3 cup portions.

Simply let the lentils cool completely, then scoop into storage bags, remove excess air and freeze flat.

When you’re ready to use them, transfer a bag to the fridge overnight, or put frozen lentils in a bowl and microwave to defrost.

how to cook dried green lentils on the stove top

How To Cook Lentils

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How To Cook Lentils

how to cook dried green lentils
Print Recipe

★★★★★

5 from 1 reviews

Learn how to cook dried green lentils on the stove top in this step-by-step tutorial. You can cook a whole bag at once and freeze the extras for later.

Ingredients

Scale

1 bag dried green or brown lentils

8 cups water (approximately 4 cups per 1 cup dried lentis)

Instructions

  1. Place lentils in a large pot.
  2. Add water.
  3. Cover and bring to a boil, then reduce heat to simmer.
  4. Simmer for 12-15 minutes or until lentils reach desired tenderness.
  5. Drain excess water and rinse with cold water to stop cooking.
  6. If freezing, let cool completely and portion into storage bags to freeze.

See how easy it is?! I can’t wait for you to make some because they’re such a versatile plant protein option.

Learn how to cook dried green lentils in this step-by-step tutorial. You can cook a whole bag at once and freeze for future use!

How To Cook Lentil Soup

Lentils are also a great option for soup because they can cook right in the broth. Simply add a cup to your favorite soup and let them simmer. Need a recipe? Try these:

Enjoy!
–Lindsay–