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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:

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:

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!

Grab the recipe!
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!

Grab the recipe!
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.

Grab the recipe!
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!

Grab the recipe!
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!

Grab the recipe!
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!

Grab the recipe!
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–

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!

Grab the recipe!
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!

Grab the recipe!
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!

Grab the recipe!
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

Grab the recipe!
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!

Grab the recipe!
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

Grab the recipe!
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!

Grab the recipe!
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.

Grab the recipe!
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.

25+ Kid-Friendly Meal Prep Recipes

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These Kid-Friendly Meal Prep Recipes are great additions to your weekly meal prep sessions. Having healthy options on hand for breakfast, lunch, dinner and snack time can help you eat healthy during busy weeks!

These Kid-Friendly Meal Prep Recipes are great additions to your weekly meal prep sessions. Having healthy options on hand for breakfast, lunch, dinner and snack time can help you eat healthy during busy weeks!

*Originally published 3/2017. Updated 3/2023*

Hi friends!

When kids are young, meal prep can be both a challenge and a life-saver during the week. Food prep is a weekly habit for me but when they were really little, I made it a goal to do at least a little food prep each week, even when I was tired, or busy, or had fussy kids. I know from experience how helpful it is during the week, especially when it comes to feeding kids. Having healthy meal components cooked and ready to go is crucial for allowing me to throw together healthy meals QUICKLY to avoid a meltdown.

Kid-Friendly Healthy Meals

I’ve rounded up some of my favorite kid-approved recipes from my site. I’ve made every single one of these recipes multiple times during my Sunday Food Prep sessions so I know that they hold up well even when made ahead of time and can be enjoyed daily throughout the week.

Kids Meal Prep

If you’re looking for food prep ideas for your kiddos, these recipes are a great place to start. Like I tell everyone….you don’t have to prep all of your meals and snacks ahead of time, but every little bit does help. Choose the meal or snack time you struggle most with during the week and start there. Prep a couple of breakfast options or healthy snacks and see how much it helps. With practice, it’ll get easier and you can start gradually doing more and more each session.

Meal Prep For Kids

If you’re new to meal prep, here are some resources:

Or take my food prep masterclass!

Learn How To Meal Prep

So here we go with some of my favorite kid-friendly meal prep recipes:

Easy Meal Preps Breakfast

Breakfast can be a tricky time of day. Some kids don’t wake up hungry, others are starving and sometimes you’re too busy running around getting ready for the day to spend forever throwing something together. Meal prep for the win!

sweet potato white bean bars breakfast meal prep

Sweet Potato White Bean Bars

These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber to keep them full until snack.

Grab the recipe!
easy freezer meal prep oatmeal cups

Easy Freezer Prep Oatmeal Cups

An easy way to prep oatmeal ahead of time. Just pop in the microwave with a little milk and they’re ready to eat!

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kid-friendly meal prep 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! Just pop them in the toaster to reheat.

Grab the recipe!
easy egg wrap meal prep ideas for family

Easy Egg Wraps for Breakfast…Lunch AND Dinner!

These Easy Egg Wraps are perfect for any meal. Make several ahead of time and fill with things like turkey, avocado, cheese, hummus and more. Or serve them plain. They’re great warm or cold.

Grab the recipe!
lentil banana muffins food prep

Lentil Banana Muffins

These Lentil Banana Muffins make a healthy, high-fiber breakfast or snack. They’re kid-friendly and freeze well. And I promise you can’t even taste the lentils! Pair with a glass of milk or some yogurt.

Grab the recipe!

Find all of my breakfast recipes here.

Other ideas:

  • Oatmeal or Overnight Oats.
    • For Squish I often cook 1 cup oats with enough milk to cover them, a chopped apple, some cinnmaon and 2 Tbsp peanut butter in the microwave for about 3 minutes. During the week I portion it out and serve it cold but you could also reheat it if desired.
  • French Toast Waffles
    • Prep french toast like you normally would, but throw each piece in the waffle maker! Fun to eat and you don’t have to worry about flipping it on the griddle.

Kid-Friendly Food – Meal Prep Lunch

Here are some meal prep lunch ideas that your kids will love. Making them ahead of time can make it easier to throw together lunch on a plate during the day or pack lunchboxes after dinner!

frozen english muffin mini pizzas - healthy meals kids love

Frozen English Muffin Mini Pizzas

These Frozen English Muffin Mini Pizzas are perfect for a quick, kid-friendly lunch or snack. Make them ahead of time and pop in the microwave for one minute when you want one!

Grab the recipe!
meal prep peanut butter banana chia pudding

Peanut Butter Banana Chia Pudding

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

Grab the recipe!
cheesy bbq meatballs - fun dinner ideas for kids

Cheesy BBQ Meatballs

These are easy to make and taste great warm or cold. Pack them for lunch with extra dipping sauce!

Grab the recipe!
peanut butter oat energy balls

My Go-To Energy Ball Recipe

My Go-To Energy Ball Recipe is full of protein and fiber and makes a great addition to lunch. Pair with a cheese stick or some yogurt and a piece of fruit for a balanced lunch!

Grab the recipe!
homemade whole wheat tortillas for meal prep

Homemade Whole Wheat Tortillas

Make a batch of homemade tortillas and fill them with things like turkey and cheese, peanut butter and banana, taco meat and more for lunchboxes.

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banana carrot muffins

Banana Carrot Muffins

Muffins or bars make a great addition to lunch especially if they’ve got some added veggies or extra protein and fiber from things like beans and lentils!

Grab the recipe!

Other ideas:

  • Make some macaroni and cheese but stir in some greek yogurt for extra protein or add some chicken sausage or taco meat. Or try adding a veggie like pumpkin or pureed squash that will mix right in with the cheese!
  • Cook a batch of hard-boiled eggs
  • Pre-cut or slice veggies to easily add to lunch plates.
  • Make more than enough for dinners so you can serve the leftovers for lunch!

If you need more lunch ideas, I have a whole resource with tons of photo examples, many of which can be prepped ahead of time:

Easy Lunch Box Ideas for Kids

Easy Dinner Meal Prep – Fun Dinner Ideas For Kids

Dinner is tough on busy evenings when the kids have a million activities. Prepping meals or meal components ahead of time can make it easier to eat healthy meals during the week.

Fun Meal Prep Dinner Ideas for Kids

tater tot waffles

Tater Tot Waffles

These Tater Tot Waffles are kid-friendly and perfect any time of day! Make them ahead of time and reheat in the microwave for a quick dinner.

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air fryer steak bites

Air Fryer Steak Bites

If you’re intimidated by the grill, these air fryer steak bites are the way to go. So easy and they come out perfect every time and reheat really well!

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This Instant Pot Pasta with Meat Sauce is a simple, healthy dinner recipe the whole family will love!

Instant Pot Pasta with Meat Sauce

This Instant Pot Pasta with Meat Sauce is a simple, healthy dinner recipe the whole family will love. It tastes even better the second day!

Grab the recipe!
Freezer Chicken Tenders with steamed peas and mac and cheese for dinner

Freezer Chicken Tenders

These Freezer Chicken Tenders are perfect for meal prep. Make several batches ahead of time and stick them in the freezer. On a busy night, just pull them out, bake from frozen and have dinner on the table in 30 minutes!

Grab the recipe!
Slow Cooker Pesto Chicken Tortellini 1 copy

Slow Cooker Pesto Chicken Tortellini

This Slow Cooker Pesto Chicken Tortellini is so easy to throw together for an easy dinner that practically cooks itself! Serve it with a side of veggies for a kid-friendly meal the whole family will love.

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This recipe for Slow Cooker Honey Garlic Chicken Thighs is an easy, kid-friendly weeknight dinner. Let the crockpot do all the work and serve with rice and steamed veggies for a balanced meal.

Slow Cooker Honey Garlic Chicken Thighs

This recipe for Slow Cooker Honey Garlic Chicken Thighs is an easy, kid-friendly weeknight dinner. Let the crockpot do all the work and serve with rice and steamed veggies for a balanced meal.

Grab the recipe!

Meal Prep For Kids – Snacks

Don’t forget about snack time. Kids wake up cranky from naps and want to eat ASAP so it can be super helpful to have some healthy snacks prepped and ready to go!

nut-free toddler trail mix - easy meal prep for family

Nut-Free Toddler Trail Mix

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.

Grab the recipe!
meal prep snack - gluten-free pumpkin yogurt bars

Gluten-Free Pumpkin Yogurt Bars

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

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healthy family meal prep ideas - chocolate avocado pudding

Chocolate Avocado Pudding

Nutrient-rich and super simple, this 4 ingredient chocolate pudding makes a great snack or dessert.

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sweet potato banana muffins

Sweet Potato Banana Muffins

These gluten-free Sweet Potato Banana Bites have just four main ingredients and make a great snack for both kids and adults! 

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healthy sweet potato cookies

Healthy Sweet Potato Cookies

These Healthy Sweet Potato Cookies are gluten-free, made with real food ingredients and packed with protein and fiber. Enjoy them for an afternoon snack!

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lemon energy balls food prep

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!

Grab the recipe!

I hope this gives you some inspiration! If you don’t currently food prep, I challenge you to pick one recipe to try this week!

meal prep recipes for kids to make your life easier!

Enjoy!
–Lindsay–

How To Make A Busy Box For Toddlers

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Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

*Originally published 7/2017. Updated 4/2023*

Hi friends!

One weekend when my oldest son was about 2, my parents took him out to lunch at a local restaurant and when they sat down, the waitress gave him a metal lunchbox. Inside was an assortment of toy cars and dinosaurs that proceeded to keep him occupied and in his seat for over an hour. If you have a two-year-old of your own, I’m sure you have no trouble relating to the fact that this is no easy feat.

After my parents told me about their experience, I immediately added it to my mental checklist to make my son a box of his own and when I finally got around to it, it turned out really well.

What is a busy box?

Basically, a busy box is an unofficial name for a box of goodies that helps keep a wild toddler busy! They can be useful at restaurants, on airplanes, at doctor appointments, when nursing a sibling etc.

I’ve found the key is to keep the box in your car so that you always have it on hand when needed, and to only let them play with it at specific times. If they’re able to get into it whenever they want, it will lose its appeal.

When can my toddlers and younger children use a busy box?

I’ve found age 2 to be a good starting point with my kids. Prior to that, many kids are easily entertained with everyday objects like car keys, a teething toy, a random cup etc. Once they really entered toddlerhood, my kids started requiring more actual toys to hold their attention.

Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

Activity Boxes for Toddlers

We tend to eat out 1-2 times per week and while my son was generally well-behaved, we did fall into the trap of relying on giving him the PBS app on my phone to watch a couple of shows so that we could eat our dinner. While I don’t have a problem with that, I started to notice that tv shows were not holding his attention like they used to and that he was usually more interested in the random collection of cars, trains and playdough that I kept in my purse.

Instead of continuing to dig in my overflowing purse or diaper bag for little toys that always seemed to get lost, I decided it was the perfect time to make a few activity boxes

How To Make A Busy Box For Toddlers

How you make these boxes is totally up to you. They can be made up of things you have around the house, you can invest $20-$30 some brand new toys that might be a little more fun and exciting for your kiddos or you can do a mix of both.

Keep an eye out at garage sales, on Facebook marketplace, in the dollar section etc when you’re out and about so you can pick up little odds and ends to add to your boxes and keep them fresh and exciting.

Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

What do you put in a busy box?

There are no hard and fast rules about what to put in a busy box and they often work best if they are customized to your kid. You know them best- what they like and dislike, what will hold their attention etc. Here are some ideas for things to include (amazon aff links)

Educational toys, sensory toys, toys for fine motor skills and others suitable for toddlers:

I now have three kids and my youngest is 4 years younger than my oldest so he spends a lot of time sitting around at various sports and activities for his siblings. I put together a post of 20 Ways To Entertain Kids at Sibling Sports that has more ideas for things to do, some of which you could include in a busy box!

Also, here are some of my favorite Household Item Toys for Toddlers – things you probably have laying around that kids seem to love to play with. And some Indoor Activities For Toddlers if you’re bored.

Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

What box to use for toddler busy boxes

We decided to use an old-fashioned metal lunchbox for our busy boxes but any type of small box or container will work. I like the lunchboxes because they had fun designs and a handle that was easy to hold!

You can find metal lunchboxes like these on Amazon (aff link).

You could also use a zipper mesh pouch/bag which might fit better in a diaper bag or backpack.

Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

Busy Boxes for Toddlers

The thing I love about these boxes is that they’re easy to customize. The ones I made are clearly geared towards things my son who loved cars, dinosaurs and PJ Masks but you could easily choose things your own child enjoys more.

We used ours mostly for restaurants but they’d also be great for plane rides, doctors appointments, etc.

If you have a friend who is pregnant with a toddler, this is the perfect gift for you to put together to help her keep them busy while she’s constantly feeding a new baby!

If you need more ideas for gifts for new moms:

Busy Box Ideas for bigger kids

Even kids who aren’t toddlers anymore could benefit from an activity box like this. Things like a little container of slime or playdough, can keep their hands busy, along with things like fidget cubes or fidget spinners. You could also include extra crayons to color on the kids menus or even a small dry erase board, boogie board or notebook. Other ideas – mad libs, crossword puzzles or word search books, a deck of cards or tube of plus plus blocks.

Learn how to make a busy box for toddlers. These boxes are easy to customize and perfect for keeping toddlers occupied at a restaurant, on a plane, while mom is nursing and more!

Busy Box Ideas For Keeping Toddlers Busy

Here are some more ideas for busy boxes:

If you make your own busy box, I’d love to see a picture of it and hear what you included! I’m planning to keep my eyes peeled for more stuff and rotate things in and out to keep it fresh and exciting!

Enjoy!
-Lindsay–

Best Trader Joe’s Snacks

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Looking for the best Trader Joe’s snacks? Here are 35+ healthy snack ideas from cereal and oatmeal to popcorn and granola bars.

best trader joe's snacks // trader joe's healthy snacks

Hi friends!

We’re continuing our healthy snack series with some of the best Trader Joe’s snacks. I don’t have a location super close to me so I only shop there 3-4 times a year but when I do go, I always find some good stuff. I wanted to share some things I found on my last trip that would be good for snack time! I look for things that have both some protein and some fiber (usually at least 2g each)  and are relatively low in added sugar (I aim for 6g or less, sometimes 7-8g).

If you’re looking for more snack ideas, check out these posts where I share my favorites at stores like:

As well as other specific categories:

These snack ideas also make great additions to lunch boxes! If you need more lunch ideas, check out my guide: A Month of Easy Packed Lunches For Kids.

Are you ready for some ideas? Here we go! I’ve tried to include the amount of protein, fiber and sugar for your convenience but remember it can change so check your labels! And remember that you can pull some of your favorite healthy trader joe’s food together to make a snack-style meal or even look at some of the smaller healthy trader joe’s meals from the freezer section for a snack option.

Best Trader Joe’s Snacks

healthy trader joes snacks - breakfast

Remember that traditional breakfast foods aren’t just for breakfast, they make great snacks too! Trader Joe’s has lots of great cereal options (at a great price!) that can be eaten plain, with milk, in trail mix etc. I look for cereals with at least 2 grams of protein and fiber and 6 grams or less of added sugar. Here’s The Ultimate List of Lower Sugar Cereals For Kids if you want more options. Oatmeal is another great snack that can be made quickly. Make it with milk, add peanut butter for protein and fruit for sweetness.

Healthy Trader Joe’s Snacks (or breakfasts!)

  • Trader Joe’s O’s (3g fiber, 3g protein, 1g sugar)
  • Trader Joe’s Crunchy Almond Butter Puffs (2g fiber, 6g protein, 6g sugar/5g added)
  • Barbara’s Puffins (6g fiber, 3g protein, 6g sugar)
  • Nature’s Path Heritage Flakes (7g fiber, 5g protein, 5g sugar)
  • Classic Oatmeal Cups (6g fiber, 8g protein, 0g sugar)
  • Unsweetened Instant Oatmeal (4g fiber, 5g protein, 0g sugar)
  • Trader Joe’s Multigrain Toaster Waffles (5g fiber, 2g protein, 7g sugar)
  • Trader Joe’s Whole Wheat English Muffins (3g fiber, 6g protein, 2g sugar)
  • Trader Joes Whole Wheat Bread (2g fiber, 4g protein, 1g sugar) – they also have a sprouted wheat sourdough sliced bread!
best trader joes granola bars

Trader Joe’s also has tons of healthy snack bars! Here’s a list of Healthy Store Bought Granola Bars for Kids if you want more options. In general, for bars, I look for at least 2g protein and fiber and 6g or less added sugar (sometimes 7-8g).

Best Snacks – Trader Joe’s Granola Bars

  • Trader Joe’s Raises The Bar (3g fiber, 2g protein, 8g sugar)
  • Trader Joe’s These Peanuts Went On A Date Bars (1g fiber, 4g protein, 16g sugar/0g added)
  • Trader Joe’s ABC Bars (2g fiber, 4g protein, 6g sugar/4g added)
  • Trader Joe’s Organic Hemp Seed Bars (1g fiber, 3g protein, 5g sugar/3g added)
  • Trader Joe’s Organic Chia Bars (3g fiber, 3g protein, 4g sugar)
  • Trader Joe’s This Coconut Brings Chocolate on a Date Bars (4g fiber, 3g protein, 15g sugar/0g added)
  • Trader Joe’s Mixed Berry Granola Bites – not pictured – 2g fiber, 2g protein, 6g sugar/4g added)
  • Peanut Butter and Jelly Frooze Balls – (9g fiber, 5g protein, 31g sugar/5g added)
  • Trader Joe’s Happy Trekking Trail Mix – (2g fiber, 4g protein, 8g sugar)
  • Trader Joe’s Apple Carrot Fruit Sauce Crushers (2g fiber, 0g protein)

Best Trader Joe’s Protein Bars

If you’re looking specifically for protein bars, they do carry a few options. Some of the trader joe’s protein bars are pretty high in added sugar or use sugar alcohols which can cause GI upset for some people. My favorites of the protein bars at Trader Joes are:

  • RX Bars
  • Go Macro Bars
  • KIND Bars
  • Clif Bars could also be included but they’re a bit high in added sugar
best snacks at trader joe's - crackers

Need crunchy snack options?

Best Trader Joe’s Snacks – Crackers from Trader Joe’s

  • Soft Baked Sunflower Butter Cookies (nut-free for school!)
  • Trader Joe’s Multigrain Crackers (3g fiber, 2g protein, 2g sugar)
  • Trader Joe’s Bite-Sized Cheesy Crackers (0g fiber, 5g protein, 0g sugar)
  • Trader Joe’s 3 Seed Sweet Potato Crackers (2g fiber, 2g protein, 2g sugar/0g added)
  • Trader Joe’s Inner Peas (4g fiber, 5g protein, less than 1 g sugar)
  • Trader Joe’s Bambas (2g fiber, 5g protein, less than 1g sugar)
  • Trader Joes Organic Popcorn with EVOO (3g fiber, 3g protein, 0g sugar)
  • Trader Joe’s Crisp Crunchy Crisps (3g fiber, 4g protein, 0g sugar)
  • Almond Butter Filled Pretzel Nuggets (2g fiber, 5g protein, 4g sugar/3g added) they also have peanut butter filled pretzels!

Remember I always aim to pair a carb-based snack like popcorn with a protein for a more filling snack!

healthy trader joes protein food

And a few more ideas for you- mostly protein-based:

Trader Joe’s Protein Snacks

  • Trader Joe’s Organic Turkey Breast – love the ingredient list – just turkey, salt and water – great for small sandwich
  • Trader Joe’s Fish Sticks – pop them in the oven or air fryer after school for a quick snack (or even the microwave)
  • Trader Joe’s String Cheese
  • Avocado’s Number Guacamole to Go
  • Chomps Meat Sticks (aff link)
  • Trader Joe’s Organic Lowfat Yogurt Squishers – only 6g added sugar
  • Trader Joe’s Kefir – mix flavored with plain to lower the added sugar
  • Trader Joe’s Sweet Apple Chicken Sausage – add to an egg wrap or egg waffle!
  • Fruits and veggies! They have tons of great produce options. Pair them with a protein source!

I hope this list of some of the best Trader Joe’s snacks was helpful!

Looking for the best Trader Joe's snacks? Here are 35+ healthy ideas from cereal and oatmeal to popcorn and granola bars.

If you’re looking for Trader Joes vegetarian snacks, most of these fit the bill minus a few in the protein section. There are also some Trader Joe’s seaweed snacks that I didn’t include. They make a great snack, just make sure to pair with other items to make a more filling snack!

What are your favorite Trader Joes snacks?

Enjoy!
–Lindsay–

Crispy Pulled Pork Potato Skins

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These Crispy Pulled Pork Potato Skins are perfect for a game day or party appetizer or even a quick and easy weeknight dinner! Everyone can customize a few to their liking!

crispy pulled pork potato skins in the oven

Hi friends!

Lately, I’ve been on a potato skins kick and I’ve been playing around with lots of different cooking methods to find our favorite. I think I’ve finally perfected them with these Pulled Pork Potato Skins so I wanted to share!

Potato skins can be a bit time-consuming but overall they’re fairly easy to throw together. Most of the time is just the potatoes cooking in the oven and the hands-on time is pretty minimal

How To Make Crispy Potato Skins

We prefer our potato skins crispy with just a thin layer of potato and that requires a few steps.

  1. Bake your potatoes. I prefer smaller over bigger potatoes so I tend to use yellow potatoes but you can use russet potatoes for a larger option. To bake them, just poke clean potatoes all over with a a fork or knife so they don’t explode in the oven and then bake at 400 degrees for about 45 minutes. Time will vary depending on the size of the potatoes but you’ll know they’re done when you can pierce them easily with a knife. (To cut down on cooking time, try throwing them in the microwave for a few minutes before the oven)
  2. Cut the potatoes in half length-wise and let them cool.
  3. Then use a spoon to scoop out the middle of the potatoes, leaving just a thin layer.
  4. Brush them with butter and spices and bake again.
  5. Then fill with toppings and bake just long enough to warm the filling and melt the cheese.
  6. Add final toppings and enjoy!

What To Do With Leftover Potato

I often get asked what to do with the leftover potato from the middle when making potato skins. You could turn them into mashed potatoes or make potato cakes like I do. Simply mash up the potatoes, add 2 eggs and some shredded cheese plus enough flour to make them thick enough to form into patties (usually about 1/3 cup). Then add some spices, some sliced green onions or bacon, shape into patties and bake for 15-20 minutes, flipping once.

Crispy Pulled Pork Potato Skins

crispy bbq pulled pork potato skins

Potato Skin Fillings

If you’re not a fan of pulled pork, have no fear! These are super easy to customize and you can put whatever you want inside! Make them with just cheese. Add bacon. Add some bbq sauce to your pulled pork if you want to. You could also use chicken or even leftover taco meat!

Here’s the full recipe with directions:

As you can see, a lot of the time is hands-off while the potatoes are in the oven!

These Pulled Pork Potato Skins are perfect for a game day or party appetizer or even a quick and easy weeknight dinner! Everyone can customize a few to their liking!

Hope you guys love these as much as we do!

Enjoy!
–Lindsay–

Sweet and Spicy Pecans and Almonds

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These Sweet and Spicy Mixed Nuts with Pecans and Almonds are lightly sweetened, with just the right amount of spice. They make a great party appetizer or holiday gift!

Sweet & Spicy Mixed Nuts Recipe with sweet and spicy almonds and pecans

*This post was originally published 12/2013. Updated 2017 and 2022*

Hi Friends!

When I originally made this recipe I was on a big almond kick so I made them with just almonds. Since then, I’ve tweaked and updated the recipe and found that making them with pecans is actually my favorite, followed by a mix of almonds and pecans, but if you’re a walnut lover you could definitely throw those in as well.

Sweet and Spicy Mixed Nuts

sweet and spicy mixed nuts on baking sheet - sweet and spicy pecans and almonds

These nuts are actually inspired by the sweet and spicy pecans from Trader Joe’s that I absolutely love. When I first tried to recreate them, I just focused on the sweet and spicy. I tried using sriracha – don’t do that 🙂 Then I tried just cayenne pepper, which worked alright.

But after many attempts, the secret seems to be in the combination of spices. Mixing cinnamon, ginger and cinnamon on the sweet side with chili powder and cayenne pepper on the spicy side gives them a depth of flavor that I love!

Sweet and Spicy Pecans and Almonds

Sweet and Spicy Almonds, Pecans and Walnuts

Here’s the recipe I used:

Sweet and Spicy Nuts Recipe

These are addicting! I’d definitely recommend the parchment paper- makes cleanup a breeze!  Feel free to adjust the sugar and spice to your liking. These are not overly sweet but they’re perfect for me. The sweetness hits you first and the spice kicks in later! You could easily increase the sugar from 1/3 to 1/2 cup.

These make a great gift for the holidays! Make a double batch and split them up into cute holiday bags or mason jars and voila! Need more homemade gift ideas? Check out these Edible Christmas Gift Ideas.

Lightly sweetened, with just the right amount of spice, these Sweet & Spicy Mixed Nuts make a great party appetizer or holiday gift!

Want more recipes using nuts?

nuts5

Chipotle & Rosemary Spiced Nuts

The perfect savory nut blend with just a little bit of heat! Perfect for a party appetizer!

Grab the recipe!
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!

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!

Grab the recipe!
These Puppy Chow Almonds are a fun twist on a classic treat. The nuts add an extra boost of protein and healthy fats, making it perfect for a special snack or dessert!

Puppy Chow Almonds

These Puppy Chow Almonds are a fun twist on a classic treat. The nuts add an extra boost of protein and healthy fats, making it perfect for a special snack or dessert!

Grab the recipe!
sweet and spicy party nuts recipe 3

Sweet & Spicy Roasted Party Nuts

A delicious mix of nuts, pepitas, maple syrup and fresh rosemary that are absolutely irresistible.

Grab the recipe!
spiced nuts 005

The Best Crispy Spiced Nuts

This Spiced Nuts Recipe with cinnamon and chili is a delicious fall or holiday snack, appetizer or they make a great gift. The maple and spice coating is made with egg whites which is a great way to give them the best crispy texture!

Grab the recipe!

Enjoy!
–Lindsay–

Air Fryer Salmon Bites

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These air fryer salmon bites are quick, easy and delicious. Ready in 5 minutes and an easy way to add protein to salads, bowls and more!

Air fryer salmon bites over greek salad. Delicious salmon chunks in air fryer.

Hi friends!

Allow me to introduce you to my new favorite way to use my air fryer – Air Fryer Salmon Bites! These little nuggets are SO delicious and cook so quickly. You can easily whip up a batch for a quick lunch or dinner. Thanks to a quick marinade, they’re great by themselves, but they’re also a great addition to lots of different salads and bowls.

Easy Air Fryer Salmon Bites

Let’s talk about what you need to make these:

  • Salmon
  • Red wine vinegar – adds flavor
  • Honey or maple syrup – to balance out the acid of the vinegar
  • Spices – I use a mix of garlic powder, paprika and cayenne pepper to add a little spice

This marinade is so quick and easy but you could also change it up. Try adding soy sauce and chili sauce or adding lemon juice and Greek spices.

How long to cook salmon bites in air fryer?

Good news! Salmon is a quick cooking protein to begin with and when you cut it into small pieces like this it cooks super quickly. Most air fryers will cook this salmon in just 4-5 minutes if you add it after preheating.

air fryer salmon bites, air fryer salmon nuggets on bed of lettuce

To make this a complete meal, I like to serve them in a Mediterranean-style bowl. I started with a base of mixed greens and topped with some rice. Then I added a veggie mix with peppers, onion, cucumber, tomato and crumbled feta cheese. You can assemble all that while the salmon is cooking and then add it on top.

For a quick dressing – mix hummus with a squirt of dijon mustard and lemon juice and thin with water to desired consistency.

Here’s the official recipe for the salmon bites:

Crispy Salmon Bites Air Fryer Recipe

See what I mean about these being super easy?! Looking for more proteins you can cook in the air fryer? Try these:

Or for more salmon recipes try:

Easy Salmon Nuggets Air Fryer

These air fryer salmon bites are quick, easy and delicious. Ready in 5 minutes and an easy way to add protein to salads, bowls and more!

Enjoy!
–Lindsay–

Chickpea Buckeyes

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These Chickpea Buckeyes are a healthier buckeye recipe – a twist on a classic dessert! They’re full of flavor with an extra boost of fiber as well. 

These Chickpea Buckeyes are a healthier twist on a classic dessert! They're full of flavor with an extra boost of fiber as well. 

*Originally published 2014. Updated 2017 & 2022*

Hi Friends!

Let’s talk dessert today, shall we? If you’re from Ohio, or even if you’re not, you’ve probably heard of the classic dessert called Buckeyes. They’re basically sweet balls of peanut butter mixed with butter and powdered sugar, dipped in chocolate to resemble the buckeye nut.

A few years ago, I shared a twist on this classic and this year I remade the recipe and decided to give it a little photo upgrade! Have you tried the healthier peanut butter cookie dough dip made with chickpeas? That’s the basic premise of these Buckeyes.

Chickpea Buckeye Recipe

Chickpea Buckeyes

Instead of peanut butter, butter and powdered sugar, we’re replacing the butter with chickpeas! I originally made these using oat flour which is what you see in the photos. I’ve updated and improved the recipe as noted below and it no longer requires oats.

Please note I have nothing against regular Buckeyes. If you’re looking for a treat, go enjoy a few. This recipe is designed for people who are specifically looking for a version with a few more nutrients.

I even gave one to my daughter the other night as part of her dinner! Healthy fats and fiber for the win!

Here’s how you make them:

Easy Chickpea Buckeye Recipe

Super simple! Do they taste exactly like the original? No. But they’re a pretty darn good substitute if you’re looking for one!

Chickpea Buckeye Balls Recipe

These Chickpea Buckeyes are a healthier twist on a classic dessert! They're full of flavor with an extra boost of fiber as well. 

Want more ways to eat chickpeas?

And if you want an original buckeye recipe without chickpeas, try:

Enjoy!
–Lindsay–

Peanut Butter Hemp Seed Cookies

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

Peanut Butter Hemp Seed Chocolate Chip Cookies

*Originally published 3/2019. Updated 12/2022*

Hi friends!

These Peanut Butter Hemp Seed Cookies have become a staple in my weekly food prep. They are SO easy to whip up…just one bowl,  one measuring cup and a spoon! And they’re delicious and full of heart-healthy fats.

Over the past few years, I’ve fallen in love with hemp seeds! They pack such a powerful nutrient punch and they’re so easy to mix into just about everything as an easy way to add things like iron, magnesium, omegas and protein.

easy Peanut Butter Hemp Heart Cookies overhead shot

Peanut Butter Hemp Seed Chocolate Chip Cookies

There are a few ways you can change things up with these cookies. I’ve made them with almond butter and they came out great AND tried them with maple syrup…which changes the texture a bit but they’re still good. These are basically like those peanut butter cookies made with just peanut butter, sugar and eggs….except I upped the protein, reduced the sugar and added some fiber with the oats. I call that a win.

Oatmeal Hemp Seed Breakfast Cookies

Want to make these an even better choice for breakfast? Swap the chocolate chips for dried fruit like raisins or dried blueberries. You could also add some nuts like slivered almonds or chopped walnuts for extra healthy fats

Where to Buy Hemp Hearts

As far as hemp seeds go, they’re also called hemp hearts and Manitoba Harvest is my favorite. I buy them in a giant bag at Costco because we go through them so fast but you can find them in most grocery stores (check the bulk bins if you have them) or grab them online from Amazon. (aff link)

Hemp Heart Cookies Recipe

Watch my 4 year old make them!

Here’s the recipe!

So what do you think?! Will you try these cookies? My kiddos love making them with me!

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

Cookie Recipes with Hemp Hearts

Want some more recipes to check out? Try these options as well:

vegan hemp seed cookies

Hemp Cookies

Chewy vegan hemp seed cookies made with peanut butter and dates.

Grab the recipe!
hemp seed cookies with dates

Hemp Seed Cookies with Dates

A twist on a classic oatmeal raisin cookie the whole family will love!

Grab the recipe!
keto almond hemp seed cookies

Keto Almond Hemp Seed Cookies

One bowl cookies that are keto, gluten-free and vegan.

Grab the recipe!
almond butter hemp seed cookies

Almond Butter Hemp Seed Cookies

Just 4 ingredients with 3 optional add-ins. Easy to customize and delicious!

Grab the recipe!
whole wheat sable cookies with hemp hearts

Whole Wheat Sable Cookies with Hemp Hearts

A classic French cookie that’s perfect for tea time!

Grab the recipe!
5 ingredient no bake breakfast cookies with hemp

5 Ingredient No Bake Breakfast Cookies

Packed with protein, ready in 5 minutes – no baking required.

Grab the recipe!

Want even more cookies? Here are all my cookie recipes! And this is my favorite cookie scoop! (aff link)

Enjoy!
–Lindsay–

Homemade Edible Christmas Gift Ideas

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These Edible Christmas Gifts make simple and delicious presents. The perfect homemade touch for friends, coworkers, teachers and more this holiday season!

Homemade Edible Christmas Gift Ideas

*Originally published Dec 2017. Updated Dec 2022*

Hi friends!

Let’s talk about homemade edible Christmas gifts! If there’s anything I love more than getting presents, it’s giving presents! Something about it just makes me so happy.

Why Make Edible Christmas Gifts

The past few years I’ve really gotten into homemade gifts, specifically edible ones. Since I always seem to be in my kitchen anyway, I might as well kill two birds with one stone, right?

Homemade gifts always seem to mean so much more. The giver puts their time and effort into making the gift and the receiver feels honored and touched that someone spent the time to make them something!

Another positive? Cost savings! Gift giving can get expensive, especially when you start to add up gifts for teachers, bus drivers, coaches, etc. Why not make a big batch of something and distribute to everyone on your list?

Holiday Food Gifts

Hopefully, this roundup will inspire you if you’re looking for some easy homemade edible Christmas gifts this year for friends, coworkers, teachers, neighbors, etc! Most of these recipes could easily be doubled or tripled. And then you can package them up in cute bags or boxes and spread a little edible cheer!

Ready to check them out?!

Best Homemade Food Gifts

chewy gingerbread cookies

Chewy Gingerbread Cookies

A soft and chewy gingerbread cookie recipe that gives you that delicious gingerbread flavor without all the work of cutting out and decorating gingerbread men!

Grab the recipe!
christmas crack with saltine crackers

Easy 5 Ingredient Christmas Crack

This easy 5 ingredient Christmas crack is so easy to make and it’s the perfect addition to any holiday cookie tray!

Grab the recipe!
This Graham Cracker Toffee Squares recipe is a Christmas cookie tray staple! Everyone will love this classic dessert and it's the perfect quick, easy holiday treat!

Graham Cracker Toffee Squares

This Graham Cracker Toffee Squares recipe is a Christmas cookie tray staple! Everyone will love this classic dessert and it’s the perfect quick, easy holiday treat!

Grab the recipe!
Lightly sweetened, with just the right amount of spice, these Sweet & Spicy Mixed Nuts make a great party appetizer or holiday gift!

Sweet and Spicy Almonds (or Mixed Nuts)

A lightened-up, healthier version of your favorite candied nuts- with a kick!

Grab the recipe!
Almond Flour Butter Cookies gluten-free Christmas

Almond Flour Butter Cookies

These Almond Flour Butter Cookies are made with just five simple ingredients and are so easy to make! The gluten-free recipe makes one dozen cookies – the perfect addition to your holiday cookie trays!

Grab the recipe!
These Puppy Chow Almonds are a fun twist on a classic treat. The nuts add an extra boost of protein and healthy fats, making it perfect for a special snack or dessert!

Puppy Chow Almonds

These Puppy Chow Almonds are a fun twist on a classic treat. The nuts add an extra boost of protein and healthy fats, making it perfect for a special snack or dessert!

Grab the recipe!
This Blizzard Bites recipe is perfect for the holiday season. Make a batch to share with family, friends, teachers, etc as an easy edible Christmas gift. 

Blizzard Bites

An easy-to-assemble gift-in-jar that’s perfect for friends, teachers and coworkers. Who doesn’t like a big bowl of treats smothered in white chocolate?

Grab the recipe!
Sweet & Spicy Popcorn Snack Mix for an edible Christmas gift at the holidays!

Sweet and Spicy Popcorn Snack Mix

The perfect balance of spicy and sweet, this Popcorn Snack Mix is healthier than traditional Chex mix and highly addictive. Make a batch and package into little bags to give to teammates, teachers, bus drivers and more.

Grab the recipe!
no-bake peppermint chocolate bites

No-Bake Peppermint Chocolate Bites

These No-Bake Peppermint Chocolate Bites are simple, healthy and ready in minutes. This gluten-free recipe would make a great addition to your holiday cookie tray!

Grab the recipe!
chickpea buckeyes

Chickpea Buckeyes

A healthy twist on traditional Buckeyes, this recipe adds chickpeas to the peanut butter mixture for lots of fiber!

Grab the recipe!
These No-Bake Protein Bars make a great holiday gift for gym friends

No-Bake Peanut Butter Protein Bars

A homemade, no-bake version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients. If you have a fitness-loving friend, they’d love these.

Grab the recipe!
peanut butter chocolate truffles

Peanut Butter Chocolate Truffles

These Peanut Butter Chocolate Truffles are the perfect holiday dessert. Made with just four simple ingredients, they’re easy to make and deliciously rich. Roll them in graham crackers or drizzle with chocolate to make them a little fancier!

Grab the recipe!
Gingerbread Granola

Gingerbread Granola

Just like the holiday cookie you love, this granola is filled with the flavors of molasses, ginger, allspice and cloves and is delicious by itself or sprinkled over plain yogurt with fruit.

Grab the recipe!
gingerbread protein balls

Gingerbread Protein Balls

A taste of the holidays that make the perfect post-workout snack. Feel festive for the whole month of December – and beyond!

Grab the recipe!
toffee peanut butter chocolate chip cookies

Toffee Peanut Butter Chocolate Chip Cookies

These Toffee Peanut Butter Chocolate Chip Cookies can be enjoyed plain or drizzle with chocolate. They’re the perfect addition to a party or a holiday dessert tray.

Grab the recipe!

See some ideas that caught your eye. Be sure to pin and share this post to inspire others!

How To Make Christmas Edible Gifts

The best part about edible gifts is that you can find something for pretty much every skill level! Some recipes are pretty involved and require you to plan ahead of time – like vanilla extract. Others involve nothing more than buying ingredients and layering them in a jar!

Need more ideas? Try:

These Homemade Edible Christmas Gift Ideas are simple and delicious. Great for friends, coworkers, teachers and more this holiday season!

What’s your favorite edible gift to give?? Leave me a link! If you need a few more ideas, try:

Enjoy!
–Lindsay–

Crunchy Chicken Coleslaw Salad

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This Crunchy Chicken Coleslaw Salad makes the perfect lunch or dinner. The peanut sauce adds flavor and the coleslaw adds crunch! Great way to use leftover chicken.

crunchy chicken coleslaw salad

Hi friends!

Lately, I’ve been getting a lot of lunch recipe requests so I wanted to share this salad with you. It’s not a traditional leafy green salad because it uses coleslaw but it’s just as delicious and a fun way to change things up.

Chicken and Coleslaw Recipe

It’s also a great way to use up leftover chicken. In the recipe, I use shredded chicken, but you could use rotisserie chicken, leftover grilled chicken or whatever you have on hand. You could also make a big batch of shredded chicken to freeze and then pull some out a few weeks down the road to make this quick and easy salad.

And this makes a great lunch. The only thing to consider is that if you’re not eating it right away, I would store the salad and the sauce separately and mix them just before serving so everything doesn’t get soggy. Because you want that crunch, am I right?!

Crunchy Chicken Coleslaw Salad

chicken coleslaw salad

Chicken Coleslaw Sandwich

Another great thing about this mix is that you could easily turn it into a sandwich or wrap. The peanut sauce is a unique twist and will set it apart from most of the sandwiches you’re probably making.

If you wanted to, you could even keep everything separate and add some lettuce as well. Then just assemble your chicken coleslaw sandwich with a layer of lettuce, a layer of chicken, a layer of mixed veggies and top it all off with the sauce and another piece of bread! Or throw it in a wrap and put it on a panini press for a few minutes!

Here’s how you make it:

Coleslaw Chicken Salad recipe

If you wanted to prep this for a week of lunches you could divide the sauce among 4 large mason jars, then top with the coleslaw mixture and store in the fridge. When ready to eat, dump into a bowl and stir to coat.

Want more coleslaw recipes? I have several using broccoli slaw but you could easily swap in coleslaw:

Asian Farro White Bean Bowls

Asian Farro White Bean Bowls

This Asian Farro White Bean Bowls recipe is perfect for a quick and easy vegan dinner. Ready in 15 minutes and full of flavor.

Grab the recipe!
Instant Pot Asian Peanut Noodles

Instant Pot Asian Peanut Noodles

These Instant Pot Asian Peanut Noodles are packed with chicken and vegetables for a quick, healthy dinner the whole family will love! Ready in under 20 minutes, they’re perfect for a busy weeknight.

Grab the recipe!
Easy Broccoli Slaw recipes - prep four ingredients, cook for meals

Easy Broccoli Slaw Recipes

These Easy Broccoli Slaw Recipes are made using simple ingredients that can during food prep on the weekend and thrown together during the week for quick, healthy dinners or lunches.

Grab the recipes!
broccoli slaw with ramen 3 copy

Broccoli Slaw with Ramen

This Broccoli Slaw with Ramen recipe is perfect for summer. It’s packed with vegetables and protein and the simple dressing is full of flavor. Perfect for food prep and tastes great as leftovers.

 

Grab the recipe!
This Crunchy Chicken Coleslaw Salad makes the perfect lunch or dinner. The peanut sauce adds flavor and the coleslaw adds crunch! Great way to use leftover chicken.

Enjoy!
–Lindsay–

Almond Flour Butter Cookies

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These Almond Flour Butter Cookies are made with just five simple ingredients and are so easy to make! The gluten-free recipe makes one dozen cookies – the perfect addition to your holiday cookie trays!

Gluten-free Almond Flour Butter Cookies

Originally published 11/18. Updated 11/22.

Hi friends!

I just couldn’t wait any longer to share these almond flour cookies recipe with you. These are egg-free, gluten-free Almond Flour Butter Cookies! Aren’t they just so festive for the holidays? These cookies would be the perfect addition to your holiday cookie trays this season.

They’re so easy to make, require just 5 ingredients….plus some chocolate and sprinkles to make them festive if you want to…and the recipe makes only a dozen, so you can make a batch and still have room to whip up all your other holiday favorites as well.

If you need more ideas for homemade holiday treats to give as gifts, check out this post:

Homemade Edible Christmas Gift Ideas

Best Almond Flour Cookies

recipe for almond flour cookies

This post was originally sponsored by Bob’s Red Mill. I love their Superfine Almond Flour because it is perfect for low-carb baking, which is helpful for my husband who has Type 1 diabetes. These almond flour cookies took a few tests but they turned out great!

Almond Flour Chocolate Chip Cookies

If you’re looking for a more traditional chocolate chip cookie recipe made with almond flour, this probably isn’t the one for you. These cookies are very tender and trying to mix in chocolate chip cookies might cause them to fall apart.

But you can still get your chocolate fix by melting some chocolate chips and drizzling them on top or even dipping the cookies into the melted chocolate! My go-to chocolate chip cookie that uses almond flour are these Chewy Gluten-Free Chocolate Chip Cookies.

Cookies with Almond Flour

There’s no shortage of other recipes for cookies with almond flour. Add some of these to your baking list:

almond flour chocolate chip cookies (butter cookies with chocolate chips melted on top)

And these cookies don’t have to be exclusive to the holidays! You can enjoy them year-round with a chocolate drizzle or just plain!

This recipe calls for softened butter and I’ve found in my testing that whatever your definition of softened is will impact how much these cookies spread so yours might come out the same size as mine or a little smaller.

Recipe for Almond Flour Butter Cookies

See what I mean? So so easy and delicious.

Almond Flour Butter Cookies FAQs

What is blanched almond flour?

Blanched just means the skin has been removed from the almonds. This can change the texture of the almond flour vs leaving the skin on.

Is this an almond flour shortbread cookie?

These are butter cookies, not shortbread cookies. The main difference between the two is that butter cookies typically have more sugar while shortbread cookies typically have a higher fat content.

What is the best almond flour?

This will depend on who you ask but my favorite is Bob’s Red Mill Superfine Almond Flour. I also like Blue Diamond Almond Flour.

What is the secret to baking with almond flour?

A few helpful tips include:

  • Use eggs as the leavening agent to help make almond flour baked goods not so dense.
  • Don’t overmix.
  • Consider lowering the oven temp by 25 degrees F when substituting almond flour.

Why do my almond flour cookies fall apart?

It’s often best to use almond flour in recipes specifically created for almond flour. Almond flour has more fat, protein and moisture than wheat flour and this can lead to baked goods being crumbly and falling apart. In general, some kind of extra binding ingredient is needed. It helps to let the baked goods cool completely before handling.

Can you bake with almond flour just like regular flour?

This depends on the recipe. In many recipes you can substitute in a 1:1 ratio, some you may use 3/4 cup almond flour for every 1 cup flour. However, almond flour is gluten-free and does not bind as well as regular wheat-based flour. You may need to add additional eggs to act as a binder.

Almond Flour Christmas Cookies

These Almond Flour Butter Cookies are made with just five simple ingredients and are so easy to make! The gluten-free recipe makes one dozen cookies - the perfect addition to your holiday cookie trays!

Almond Flour Cookies

Looking for more almond flour cookies to try? Here are a few:

the best almond flour sugar cookies

The Best Almond Flour Sugar Cookies

With soft middles and crispy edges, these are the perfect gluten-free cookie for rolling out to cut with cookie cutters.

Grab the recipe!
almond flour crescent cookies

Almond Flour Crescent Cookies

A healthy, gluten-free twist on a classic crescent cookie!

Grab the recipe!
almond flour cookies

Almond Flour Cookies

Soft, chewy and naturally gluten-free, these cookies are packed with chocolate chips and totally irresistible!

Grab the recipe!
keto shortbread almond flour cookies

Keto Shortbread Almond Flour Cookies

A low carb shortbread cookie that’s made with just 4 ingredients@!

Grab the recipe!
almond flour peanut butter cookies

3 Ingredient Almond Flour Peanut Butter Cookies

Naturally vegan and gluten-free, all you need are 3 ingredients to make these cookies!

Grab the recipe!

Be sure to let me know if you try these! I’d love to hear what you think!!

Enjoy!
–Lindsay–

Best Healthy Tortillas {Store-Bought}

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Looking for the best healthy store-bought tortillas? Here are some of my top picks as a Registered Dietitian and some things to keep in mind when choosing a brand for your family.

best healthy store bought tortillas

Hi friends!

We’re continuing our best store-bought options series. So far we’ve covered:

Tortillas have been highly requested for this series and honestly, I’ve been putting it off for a while because for me it’s a little bit trickier than other foods I’ve done. A lot of people look at the ingredient list for store-bought tortillas and don’t like what they see.

In my opinion, the easiest way to get tortillas made with just a few simple ingredients is to make them yourself. You really only need 4 ingredients to make flour tortillas- flour, water, salt and a fat source. In most tortillas, this comes from either shortening or oil. They’re actually super easy to make and if you’re willing to try, definitely try my Homemade Whole Wheat Tortillas. (Or even my homemade corn tortillas)

But I understand that not everyone has the time or inclination to make tortillas at home so here are some things to consider.

Best Healthy Store-Bought Tortillas

When it comes to choosing store-bought tortillas, there are a few things to keep in mind when looking at the nutrition label:

Sodium content

  • Tortillas are a store-bought item that can add a sneakily high amount of sodium to a meal if you’re not paying attention. Most nutrition label info is for one tortilla so if you’re eating multiple tortillas, or a larger burrito or fajita-sized tortilla, that’s something to be aware of.
  • In addition, most taco nights also include things like store-bought taco seasoning or enchilada sauce which can be high in sodium, so definitely keep that in mind.

Portion size

  • Tortillas come in a wide variety of sizes, usually 6-12 inches in diameter.
  • The nutritional value varies by brand. Some offer a few grams of protein or fiber depending on the ingredients. Others don’t offer much beyond some calories, carbohydrates and high sodium content.
  • I tend to encourage people to choose whole wheat varieties over white if they can find them. There are also tons of varieties out there that offer extra protein, lower carbs, or are made with alternative flours to make them gluten-free if you’re looking for one that follows your specific dietary guidelines.

Type of oil

  • Tortillas are made with a wide variety of fat sources, typically shortening or oil. Soybean, cottonseed and palm oil seem to be the most popular, which may impact your choices. For example, some people may be avoiding palm oil for ethical/environmental reasons. Others may be avoiding soybean oil and want to choose palm oil or avocado oil etc.

Are flour tortillas healthy?

So are tortillas healthy? While I wouldn’t consider white flour tortillas a nutritional powerhouse, I think they’re fine for consumption in moderation.

Most white tortillas are basically made with white flour (enriched bleached flour), water and shortening. Plus small amounts of salt, sugar, baking soda and thickeners like guar gum, plus preservatives like mono and diglycerides to prevent sticking and other additives to help make them more shelf stable

Enriched means some vitamins added back in -so that’s words like niacin, iron, thiamine, riboflavin, and folic acid. So while the ingredient list may have a lot of long words, many of them are just vitamins and minerals being added back in after they’re removed from the flour during processing.

Best Healthy Flour Tortillas

So which brands are best? This is a hard question to answer because it depends a lot on what you’re looking for in a tortilla. In this post, I am just covering typical flour tortillas for the most part. If you’re looking for the best high-protein or low-carb tortillas, you’ll have to do more research and make your choices based on the ingredients used.

Also remember that there are a LOT of tortilla brands out there. Some very by region, some are available online so it’s hard to give a comprehensive review of which are best.

For the purpose of this post, I tried to focus on brands that were available in-store near me. Here are some brands that I found readily available at stores near me. Some of these are a little higher in sodium than I’d like but remember that you can also control what you put in the tortillas. For example, if you’re making tacos, learn how to make a basic taco seasoning mix and keep it in your pantry to cut down on the salt compared to store-bought versions.

tortillaland uncooked tortillas

Tortillaland (uncooked tortillas)

  • If you’re looking for a super simple ingredient list without actually making tortillas yourself, this is the answer. They offer uncooked tortillas that simply need to be cooked in a skillet for 60 seconds before eating.
  • Selling them uncooked allows them to be made without preservatives and just 5 simple ingredients- flour, water, canola oil, salt and sugar.
  • Near me, these are sold at Costco and in all the regular grocery stores.
  • Tortillas Fresca is another very similar brand of uncooked tortillas
maria and ricardo's whole wheat tortillas

Maria and Ricardo’s

  • They offer a wide array of tortillas from flour and corn to gluten-free and almond-based. I like that they have a whole wheat version because that can be tough to find. Their flour tortillas are made with sunflower oil and have about 300 mg of sodium which is on the higher end for a taco-sized tortilla.
  • They also have a whole wheat plus version made with avocado oil, gluten-free versions made with quinoa flour and a few almond flour options.
  • Near me, these are found at Fresh Thyme and Whole Foods
angelic bakehouse sprouted grain wraps

Angelic Bakehouse Sprouted Whole Grain Wraps

  • Not all kids will like these but they can be a great option for adults. These are sprouted whole-grain wraps made with sunflower oil. They offer 5g protein, 4g fiber and 250mg sodium. They also have a low-sodium option.
  • Near me these are sold at Fresh Thyme and Giant Eagle
good and gather whole wheat tortillas

Good and Gather Whole Wheat Tortillas

  • This brand, sold at Target has a fairly simple ingredient list and offers a whole wheat version. They are a bit higher in sodium – 390mg per 8-inch tortilla so keep that in mind.
la tortilla factory handmade style tortillas

La Tortilla Factory Handmade Style Tortillas

  • Their Handmade Style Tortillas are a blend of white corn and wheat and made with no oil
  • You could also check out their Simply Better line which is made with palm fruit oil.
mission organics flour tortillas

Mission Organic Flour Tortillas

  • This brand has a lot of varieties that are not high on my list but if I were picking one, I would choose their organic flour tortillas. Made with sunflower oil.

Remember that you can freeze tortillas. So if you find a brand you like, maybe online or at a store you don’t go to often, you can stock up and freeze some for later.

Are corn tortillas healthy?

The ingredients in corn tortillas are fairly simple – usually just corn/masa and water plus a little bit of a thickener like guar gum. They also tend to be much lower in sodium than the flour varieties.

They also tend to be gluten-free. If GMO’s are a concern for you, you can look for brands made with non-GMO corn. If you’re looking for fewer preservatives, hard shell corn tortillas tend to be made with just corn and oil or look for soft corn tortillas with a simple ingredient list. So as you can see, there are many factors to consider.

Corn tortillas are also typically a little less sturdy. They don’t always roll as well as flour tortillas. Some brands are now making blended tortillas that have ingredient lists similar to corn tortillas with some wheat gluten added in and a little more salt. Just keep in mind that adding the wheat gluten means these are not gluten-free if that’s a concern for you.

Best Corn Tortillas

For a lot of people, corn tortillas come down to taste. They’re one of those things you have to try for yourself and figure out which has the flavor you love. For me, if I’m buying them I usually buy La Banderita Yellow Corn Tortillas at my normal grocery store.

I will tell you though that in my research, El Milagro consistently tops a lot of lists for best taste. They are made with no preservatives and are not available near me but you can buy them on Amazon.

Trader Joe’s also has corn tortillas made with just white corn, water and lime.

Best Gluten-free Tortillas

There are way too many gluten-free varieties out there now to cover in this post. They need their own post! But I will tell you that two brands I’ve tried are Siete Foods and Maria Ricardo’s. Some of the better-tasting gluten-free varieties are more expensive so I often choose corn tortillas instead.

Trader Joe’s also has almond flour tortillas with a simple ingredient list: Almond flour, tapioca starch, water, apple cider vinegar, natural flavor, salt and xanthan gum.

Looking for the best healthy store-bought tortillas? Here are some of my top picks as a Registered Dietitian and some things to keep in mind when choosing a brand for your family.

That’s all I’ve got for you today! Do you have a favorite tortilla brand? Leave it in the comments!

–Lindsay–

No-Bake Peanut Butter Protein Bars

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These No-Bake Protein Bars are a homemade version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients. They’re the perfect snack after a tough workout.

homemade no bake peanut butter protein bars

**Originally published in 2014.**

Hi Friends!

These no-bake peanut butter protein bars have been a favorite in our house for almost 10 years now. I first started making them as holiday gifts for friends at the gym and over the years I’ve continued to make them for friends and family whenever they are requested.

Healthy No-Bake Peanut Butter Protein Bars

There are tons of store-bought protein bars out there but they can be expensive and some of them have unnecessary ingredients. These are made with simple ingredients you might already have on hand! Here’s what you’ll need for these bars:

  • Oat flour – you can buy this or make your own by simply grinding oats in a food processor or blender.
  • Protein powder- you can use any flavor. I most commonly use vanilla but have also made them with chocolate. My favorite protein powder is Promix.
  • Rice Chex cereal – this adds some texture. You could also use Rice Krispies or another similar cereal
  • Chia seeds – add a boost of omegas and a little more protein
  • Peanut butter – our favorite is Crazy Richard’s
  • Milk – you can use cow’s milk or plant-based milk
  • Honey – for sweetness and to help them stick together

I love making these because they’re easy to put together and keep well in the fridge so you can easily have them on for a post-workout snack or for days when you’re fighting that afternoon slump.

Want more protein snack ideas? Try these:

No-Bake Protein Bar Recipe

No Bake Protein Bars topped with chocolate

Here’s how you make them:

Homemade No-Bake Oatmeal Protein Bars

Feel free to customize to your liking:

  • Sub your favorite nut butter for the peanut butter
  • Try Rice Krispies or another crunchy cereal instead of Chex.
  • Eat them plain or just drizzle with chocolate instead of covering the whole top.
  • Use unflavored protein powder instead of vanilla, but you may need to increase the honey and decrease the milk.
No Bake Protein Bars topped with chocolate for a holiday gift for friends

Added bonus? You can wrap a batch of these up in some pretty paper and ribbons and give them to a friend as a present at Christmas, their birthday, etc! Want more food gift ideas? Check out my Homemade Edible Christmas Gifts.

Want more no-bake protein bar and ball recipes? Here are some ideas – some don’t require protein powder – plus another protein bar recipe that does require baking.

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

Grab the recipe!
My easy go-to energy ball recipe made with dates, hemp, peanut butter and flax

My Go-To Energy Ball Recipe

My Go-To Energy Ball Recipe is perfect for kids, nursing moms, athletes and anyone looking for a healthy snack. They’re full of fiber, protein, and healthy fats and easy to prep ahead of time to keep your freezer stocked.

Grab the recipe!
These gluten-free, grain-free protein bars are the perfect way to refuel after a workout and also make a great afternoon snack! They can be customized with mix-ins and are can easily be made paleo.

Sweet Potato Protein Bars

These gluten-free, grain-free protein bars make the perfect post-workout snack.

Grab the recipe!
These Almond Butter Protein Balls are a gluten-free, no-bake snack recipe that's great to have on hand for a busy afternoon or to help refuel post-workout!

Almond Butter Protein Balls

An easy, no-bake snack idea that’s easy to customize with your favorite mix-ins.

Grab the recipe!
Looking for a quick, healthy snack made with real food ingredients? Here are 12 kid-friendly energy ball recipes made without protein powder.

15 Kid-Friendly Protein-Rich Energy Balls| No Protein Powder

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Easy No Bake Protein Bars

These No-Bake Protein Bars are a homemade version of your favorite store-bought peanut butter protein bar, without all the crazy ingredients. They're the perfect snack after a tough workout.

Hope you like them! Be sure to store them in the fridge – or the freezer if you like them a little colder!

These protein bars make a great addition to your weekly food prep session so you have healthy snacks readily available during the week. If you liked this post, you’ll love my Mastering Food Prep e-course where I teach you everything you need to know about prepping food for the week ahead to make your life easier.

Enjoy!
–Lindsay–

20+ Baked Sweet Potato Dessert Recipes

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These baked sweet potato dessert recipes are perfect for any occasion! Learn how to bake a sweet potato and make a dessert everyone will love!

healthy baked sweet potato dessert recipes

*Originally published 11/2021. Updated 10/2022*

Hi friends!

If you’ve been around awhile, you know I have a baked sweet potato recipe or two! I bake a sweet potato (or several) pretty much every week when I food prep and while I sometimes use them in Sweet Potato Dinner Recipes, I most frequently bake with them. Baked sweet potatoes are the perfect addition to muffins and bars, brownies and cakes!

But before we talk about the recipes, we need to talk about preparation. 

How to bake a sweet potato

There is a baked sweet potato recipe for pretty much any small kitchen appliance you might have. When I need one quickly, I use the microwave. If I’m cooking several, I typically use the instant pot or air fryer. Here are several options:

Any of these methods will cook the sweet potatoes and make them soft enough for baking.

Healthy desserts with sweet potato

When I first shared this roundup there was a lot of interest in desserts with sweet potatoes so I’ve updated the roundup to give you even more ideas. However, I’m also sharing some of my favorite muffins and bar recipes at the end because they are recipes I make weekly that my kids love for pretty much any meal of the day!

Sweet Potato Dessert Recipes:

Here are some desserts with sweet potato that you’ll absolutely fall in love with – everything from chocolate cake to cookies to cinnamon rolls!

healthy sweet potato chocolate cake

30-Minute Healthy Sweet Potato Chocolate Cake

You’d never guess this rich chocolate cake is made with both sweet potatoes and avocado!

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sweet potato casserole cupcakes

Sweet Potato Casserole Cupcakes

Classic sweet potato casserole is transformed into a hand-held dessert that can be served beyond Thanksgiving.

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sweet potato cake - sweet potato dessert recipes

Sweet Potato Cake

Like carrot cake, but with a sweet potato twist! Plus you’ll love the bourbon salted caramel frosting!

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sweet potato cookies with cream cheese frosting

Sweet Potato Cookies with Cream Cheese Frosting

These soft and fluffy cookies are perfectly spiced and topped with a cinnamon cream cheese frosting.

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sweet potato cinnamon rolls

Sweet Potato Cinnamon Rolls

Add sweet potato to the dough, fill the middle with cinnamon and sugar and top it off with a brown butter cream cheese glaze!

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grandbaby southern sweet potato pie

Grandbaby Southern Sweet Potato Pie

If you love pumpkin pie, you’ve gotta add this sweet potato pie to your dessert table this year!

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Healthy Baked Sweet Potato Desserts

If you’re looking to bake with sweet potatoes but try something a little bit healthier, try one of these healthy baked sweet potato dessert recipes:

gluten free sweet potato brownies

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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dessert baked sweet potato

Dessert Baked Sweet Potato

Which toppings will you add to your sweet potato to turn them into dessert? Think coconut, almond butter, dark chocolate and more!

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maple pecan sweet potato crisp

Maple-Pecan Cranberry Sweet Potato Crisp

The perfect mix of apples, cranberries and sweet potatoes with a maple pecan topping!

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healthier sweet potato casserole dessert

Healthier Sweet Potato Casserole Dessert

A lightened-up version of a classic Thanksgiving staple everyone will love!

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Purple Sweet Potato Dessert Recipes

Have you ever seen purple sweet potatoes in your grocery store? Next time grab a few to make one of these stunning dessert! Some of these are baked in the oven and others turn baked sweet potato into a no-bake dessert you’ll love!

Screen Shot 2022 10 12 at 1.22.24 PM

Purple Sweet Potato Pie

A classic sweet potato pie made with purple sweet potatoes for a beautiful color!

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purple sweet potato pie bars

Purple Sweet Potato Pie Bars

Vibrant purple vegan pie filling and an almond flour crust make these irresistible!

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purple sweet potato ice cream

Purple Sweet Potato Ice Cream

The perfect combination of purple sweet potato, maple syrup and almond milk!

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purple sweet potato pudding

Purple Sweet Potato Pudding

All you need are 4 ingredients to make this pudding with a little bit of ginger in every bite!

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purple sweet potato pie

Purple Sweet Potato Pie

The perfect recipe to introduce you to baking with purple sweet potato!

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Vegan Sweet Potato Dessert Recipes

For those looking for vegan desserts, here are several options! Several of them are gluten-free as well.

gluten-free vegan sweet potato blondies

Gluten-Free Vegan Sweet Potato Blondies

If you’re not a fan of traditional chocolate brownies, try these sweet potato blondies!

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easy vegan sweet potato cake

Easy Vegan Sweet Potato Cake

Fluffy and moist with tons of spices and and a dairy-free frosting!

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Sweet potato pie bars

Sweet Potato Pie Bars

Only 9 ingredients required for a delicious healthy dessert with sweet potato!

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vegan sweet potato chocolate cake

Vegan Sweet Potato Chocolate Cake

Both the rich chocolate cake AND the frosting are made with sweet potato!

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vegan sweet potato cinnamon cheesecake

Vegan Sweet Potato Cinnamon Cheesecake

Thanks to cashews, dates and sweet potato, this cheesecake is both vegan and dairy-free!

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Sweet Potato Muffins and Bars Recipes

As I mentioned above, while sweet potatoes are great for dessert, they’re also great for baking and I use them weekly in the baked goods I make for myself and my kids. Here are a few of my favorites:

healthy sweet potato cookies

Healthy Sweet Potato Cookies

No protein powder required for these Healthy Sweet Potato Cookies! They’re gluten-free, made with real food ingredients and packed with protein and fiber. Enjoy them for breakfast or an afternoon snack!

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sweet potato white bean bars

Sweet Potato White Bean Bars

These Sweet Potato White Bean Bars are perfect for breakfast or snack time. They’re kid-friendly, nut-free and full of fiber! 

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4 ingredient sweet potato banana muffins

Sweet Potato Banana Muffins

These gluten-free Sweet Potato Banana Bites have just four main ingredients and make a great snack for both kids and adults! 

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cranberry sweet potato muffins

Cranberry Sweet Potato Muffins

This recipe for Cranberry Sweet Potato Muffins makes a great breakfast or grab-and-go snack. Use fresh or dried cranberries or swap chocolate chips

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sweet potato waffles

Sweet Potato Waffles

These Sweet Potato Waffles are kid-friendly and perfect for breakfast, pre-workout fuel or an afternoon snack. Add some peanut butter in the middle for a fun waffle sandwich!

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Did any of these catch your eye? Be sure to pin this post and share with friends!

These baked sweet potato dessert recipes are perfect for any occasion! Learn how to bake a sweet potato and make a dessert everyone will love!

Enjoy!
–Lindsay–