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Best Healthy Gluten-Free Snacks

April 20, 2023 by Lindsay Leave a Comment

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.

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 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 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)

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)

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)

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!

Simple Mills Almond Flour Crackers (3g protein, 2g fiber, 0g sugar)
Blue Diamond Nut Thins (3g protein, 1g fiber, 0g sugar)
Wisps Cheddar Cheese Crisps (10g protein, 0g fiber, 0g sugar)
CrunchMaster Protein Snack Crackers (5g protein, 3g fiber, 1g sugar)
SkinnyPop Sea Salt Popcorn Mini Cakes (3g protein, 4g fiber, 0g sugar)
Quaker Lightly Salted Gluten-Free Rice Cakes-Pair with a protein or fat source (peanut butter, avocado, or cream cheese)
Lance Real Peanut Butter Bite-Size Sandwich Crackers (2g protein, 1g fiber, 3g added sugars)
Quinn Peanut Butter filled Pretzels (3g protein, 1g fiber, 2g added sugar)
Beanitos Black Bean Tortilla Chips +other Beanitos chips & puffs (5g protein, 4g fiber, 1g sugar)

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.

Purely Elizabeth Gluten-Free Ancient Grain Granola (3g protein, 2g fiber, 7g added sugar)
Nature’s Path Organic Gluten Free Honey Almond Granola (3g protein, 2g fiber, 6g added sugar)
KIND Healthy Grains Oats & Honey Clusters (2g protein, 2g fiber, 5g added sugar)
Three Wishes Grain Free Cereal Cinnamon (8g protein, 3g fiber, 3g added sugars)
Rice Chex Cereal (3g protein, 2g fiber, 3g added sugar)
Siete Frozen Almond Flour Tortilla (6g protein, 3g fiber, 1g sugar)
Little Northern Bakehouse Bread & English Muffins (1g protein,4g fiber, 5g sugar)
Other popular brands: Scharr & Canyon Bakehouse are good options for GF bread too!
Rise & Puff Tortilla (0g protein, 1g fiber, 1g added sugar)

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

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

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!

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.

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!

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!

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!

Gluten-Free Snacks at Walmart

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

Best Healthy Snacks at Walmart

Gluten-Free Snack Box

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

Hope you got some new ideas!

Popular Gluten-Free Snack Ideas

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

Enjoy!
–Lindsay–

Healthy High Protein Snack Ideas

April 19, 2023 by Lindsay Leave a Comment

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

healthy high protein snack ideas - storebought

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

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

For specific categories, check out:

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

FAQs about High Protein Snacks

Why is Protein Important for a snack?

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

What are the benefits of high-protein snacks?

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

Are All High Protein Snacks Healthy?

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

Why Eat High Protein Snacks?

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

How much protein should a snack have?

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

What snacks are high in protein?

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

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

High Protein Low Fat Snacks

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

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

Here are some ideas:

Too Good Vanilla Low-fat Greek Yogurt (12g protein, 3g car, 0g fiber, 2g sugar) *stevia sweetened
Good Culture 2% Low Fat Cottage Cheese (19g protein, 0g fiber, 3g sugar)
Fage Non Fat Greek Yogurt (16g protein, 5g fiber, 0g fiber, 5g sugar
Siggis Vanilla Yogurt (16g protein, 0g fiber, 9g sugar *5g added sugar)
Chobani Less sugar yogurt (12g protein, 1g fiber, 5g added sugar)
Applegate precooked chicken strips (23g protein, 0g fiber, 0g sugar)
Fuel for fire fruit smoothies (10g protein, 0g fiber, 0g added sugar) *aff link
Pictsweet Farms Steam’ables Edamame (7g protein, 3g fiber, 2g sugar)

Best High Protein Whole Grains

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

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

High Protein Low Carb Snacks (10 carbs or less)

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

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

Best High Protein Vegan Snacks

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

Good & Gather Raw Mixed Nuts (6g protein, 7g carb, 2g fiber, 1g sugar)
Go Raw Sprouted Organic Pumpkin Seeds Sea Salt (8g protein, 4g carb, 3g fiber 0g sugar)
The Only Bean– Crunchy Roasted Edamame Beans with Sea Salt (14g protein, 5g fiber, 2g sugar)
Biena Roasted Chickpeas with Sea Salt (6g protein, 6g fiber, <1g sugar)
Crazy Richards 100% All Natural Creamy Peanut Butter-pair with Dave’s killer bread (8g protein, 3g fiber, 2g sugar)
Protein Power Ball Mint Dark Chocolate (6g protein, 2g fiber, 6g sugar)
Siete Frozen Almound Flour Tortilla (6g protein, 3g fiber, 1g sugar)
Seapoint Farms dry roasted edamame (14g protein, 6g fiber, 1g sugar)
Califia Farms Protein Oat Milk (8g protein, 1g fiber, 3g added sugar)
Enjoy Life Enjoy Bites Dark Raspberry– Gluten & Nut Free (6g protein, 3g fiber, 11g sugar, 5g added sugar)
Sabara Hummus + Mary’s Gone Super Seed Crackers (7g protein, 4g fiber, 0g sugar)
Bada Bean Bada Boom Roast Broad Fava Beans (6g protein, 4g fiber, 1g added sugar)
Beyond Meat Plant-based Teriyaki Jerky (10g protein, 2g fiber, 5g added sugar)
Louisville Vegan Jerky Smoked Black Pepper (7g protein, 2g fiber, <1g sugar)

Healthy High Protein Snacks-Protein Bars

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

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

High Protein Low Calorie

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

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

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

What are you favorite high protein snacks?

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

April 13, 2023 by Lindsay Leave a Comment

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

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.

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.

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 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.

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

April 11, 2023 by Lindsay 2 Comments

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.

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.

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.

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.

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

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

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!

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!

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

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!

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

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!

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.

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

March 17, 2023 by Lindsay 9 Comments

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

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.

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!

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.

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.

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.

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

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!

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.

Cheesy BBQ Meatballs

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

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!

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.

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!

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

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.

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!

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!

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!

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.

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.

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

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.

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.

Chocolate Avocado Pudding

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

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!

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!

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!

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

March 1, 2023 by Lindsay 34 Comments

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.

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.

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:

Crayons
Stamps – get a set for home and keep a few in the box plus an extra stamp pad
Magnetic letters
Card games
Hot wheels
Playdough
Little people
Dinosaurs
Stickers – puffy, reusable ones!
Trains
Washi Tape or painters tape
Squigz
Fidget cubes – or any fidget toys like pop its, snakes etc!

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.

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.

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.

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–

How To Build A DIY Mud Kitchen

February 27, 2023 by Lindsay 8 Comments

Learn how to build a mud kitchen for kids that’s perfect for keeping them entertained outside. Here are step-by-step mud kitchen plans for making an outdoor DIY mud kitchen for under $100. They’ll be cooking up nature soup and mud pies in no time.

How To Build A Mud Kitchen for under $100

*Originally published 5/2020. Updated 2/2023*

Hi friends!

Ready to learn how to make a DIY mud kitchen for kids? Last week, I didn’t even know there was such a thing and now here we are! I saw someone mention one on Instagram and I knew immediately that my kids would love one! They’ve been on a huge nature soup kick the past few weeks making soups and stews out of leaves, grass, dandelions, etc so a DIY mud kitchen seemed like a great fit for us.

Mud Kitchen DIY

This is one of those times (and there are a lot of them) when it’s so nice to have a handy husband! I spent a few minutes scrolling through mud kitchens on Pinterest, screenshotted a few pictures to show him and asked him if he could build us one and six hours later, voila!

This is obviously not the only way you can build one. You could easily make one with just a board and some cinder blocks or using whatever wood you have laying around, but I LOVE the way ours turned out! Several people asked for dimensions, materials etc so we put together a blueprint and directions for how my husband made ours.

Keep in mind we’re not a DIY blog AND we weren’t planning to turn this into a post so we didn’t do the best job taking photos. But my husband provided drawings for each step of assembly with measurements etc for a little outdoor kitchen plans PDF. Between those and the typed directions below, hopefully you’ll have a pretty good idea how to build one yourself!

Homemade DIY Outdoor Sink

Our plans include a sink but we don’t have it hooked up to water to make it running water. If that’s something you’re looking for you might like this Outdoor Pallet Kid’s Mud Kitchen with Working Sink!

Pallet Mud Kitchen

Speaking of pallets, we didn’t use them but you could definitely make a DIY pallet mud kitchen. Check out this tutorial for an Easy DIY Pallet Mud Kitchen (using scrap wood and pallets).

Mud Kitchen Accessories

Want to accessorize your kitchen? You could skip the stain and let your kids go wild painting it! You could add hooks for utensils, a few open shelves for dishes, extra storage shelves for pots and pans. We added knobs to make stove burners. You could add more burners or add a working sink instead of just a tub! There are so many options. Ask your kids what they want and make it happen! We even had a spice rack on ours for a little while.

How To Build A Mud Kitchen For Kids

Materials For Outdoor Play Kitchen

(7) cedar 2x4s
(8) 6′ cedar fence boards
1.25-inch deck screws (approx 54) and 2.5-inch deck screws (approx 50)
exterior stain (a great way to use some up if you have it laying around! We used what we had leftover after staining our screened porch)
sharpie
Rubbermaid 10 gallon plastic tub

Dimensions:

Frame: 2 feet tall x 4 feet long (depth is dependent on the container you’re using for your “sink”)
Tub: We used a 10-gallon plastic Rubbermaid tub. Measuring just under the lip, it was 14.5″ wide x 20.75″ long. (We had to cut off the handles to make it fit down in the frame which was a pain so we recommend looking for one without handles.

man and son building mud kitchen cooktop

Directions For How To Build A DIY Mud Kitchen

**Scroll down for a link to a free PDF blueprint and printable directions**

Step 1: Assemble the frame for the cooktop using 2x4s.

Cut one 2×4 in half for the long sides, which will be almost exactly 48″.
Measure just below the lip of the tub you’re using to get measurements for the opening for your sink. Ours was 14.5″ wide x 20.75″ long.
Cut the 4 shorter pieces of your frame to the length of your tub.
Drill pilot holes and then use 2.5-inch deck screws to build your rectangular frame with two pieces in the middle to hold the tub between them.

Step 2: Add legs.

Front legs are 24 inches, back legs are 48 inches to extend up and make the backsplash.
Front legs go inside the frame and the back legs go outside the frame.
Attach the front legs, then have someone hold it level while attaching the back legs.

Step 3: Make the lower shelf frame.

Cut two 45″ pieces of 2×4 for the front and back.
Cut three pieces that are three inches shorter than your side pieces for the cooktop. Ours were 17.75 inches since the sides to our cooktop were 20.75 inches. You can also just measure the distance between the front and back legs and subtract 3 inches.
Drill pilot holes and use 2.5 inch deck screws.

how to build a mud kitchen - man measuring for lower frame

Step 4: Attach the lower shelf frame.

Attach lower shelf frame to the back of the front legs and the front of the back legs about 6 inches from the ground using 2.5 inch deck screws.

mud kitchen with cedar fence boards and 2x4s

Step 5: Add cedar top, shelf top, and backsplash with fence boards

Do the bottom shelf first. Measure from the outer edge to outer edge sides of the shelf frame. Cut 3 cedar fence boards to that length. Evenly space boards and attach with 1.25-inch deck screws to make a shelf.
Do cooktop next. Cut 3 cedar fence boards after measuring from backsplash to front edge of 2×4. Start closest to tub on both sides and work out. There may be a little overhang on the outer pieces.
For backsplash: Use fence board as a spacer when installing. We did 3 cedar fence boards and then a 2×4 level with the top

Step 6: Add 2×4 topper on the backsplash

We added another 2×4 across the top, connecting it to the 2×4 running horizontally across the top of the backsplash and the top of the back legs.

Step 7: Sand the cooktop

The cedar fence boards are rough sawn so we sanded them until smooth with 120 grit paper and a power sander.
Hubby also rounded the edges and corners. Smooth surfaces are easier to keep clean and allowed us to draw “burners”.

Step 8: Draw the “burners”

Draw cooktop burners by tracing circles and painting them black.

Step 9: Stain

We used leftover stain from our porch to seal the wood.
We also added a coat of exterior grade polyurethane to the countertop area to hold up better against mud and water. In addition, the black paint for the burners won’t accept the stain so the poly helps seal it in.

Step 10: Add the details

We made knobs out of a leftover 2×4 to “turn the burners on”
Add hooks, baskets etc if you want to!
After we took the picture, we also added a cheap brass hose bibb to look like a faucet over the sink. (It was $5)
Furnish with old pots and pans, pie tins, tupperware, old spice containers, spoons and ladles. Thrift stores and garage sales are great places to find supplies.

Since we didn’t have the best step-by-step photos to share, my husband sketched out a visual of each step of the process to help show you how we measured, where we put our screws etc.

CLICK HERE FOR A FREE BLUEPRINT PDF and PRINTABLE DIRECTIONS

———-

A few suggestions:

We recommend using cedar because it’s naturally resistant to decay without any chemicals and it smells good 🙂
Cedar 2x4s are kinda pricey but the cedar fence boards are cheap so it all evened out! Our total came out to right around $100.
You’ll need a buddy to help hold various pieces of wood in place while you’re drilling pilot holes etc.

DIY Outdoor Mud Kitchen For Kids

Learn how to build a mud kitchen that's perfect for keeping the kids entertained outside. Here are step-by-step directions for making an outdoor kitchen for under $100. They'll be cooking up nature soup and mud pies in no time.

Hope this helps! Happy playing!

IKEA Hack Mud Kitchen

PS. Do you love IKEA? Check out this Mud table as an easy IKEA hack.

–Lindsay–

Slow Cooker Creamy Mexican Chicken

February 21, 2023 by Lindsay 13 Comments

This Slow Cooker Creamy Mexican Chicken makes a quick, easy dinner or freezer recipe. Made with simple ingredients but full of flavor, it’s great on its own or served over rice, farro or cauliflower rice.

Slow Cooker Creamy Mexican Chicken recipe

*Originally published 2/2019. Updated 2/2023*

Hi friends!

This Crockpot Creamy Mexican Chicken recipe is for those of you requesting more crockpot recipes. It is SO easy to throw together the night before or the morning you want to make it. Or you could easily make it a freezer meal by tossing everything but the cream cheese in a ziploc bag and sticking it in the freezer until you need it.

Mexican Shredded Chicken in the Crock Pot

This dinner gets most of its flavor from the spices so feel free to really amp them up! Taste test and add more at the end if you want. You can make it mild or spicy by choosing the spice level of your salsa, peppers and chilis. If you’re a cilantro lover, mix a bunch of fresh cilantro in at the end. If you hate cilantro, leave it out! Want it creamy AND cheesy? Add a few handfuls of cheese after it’s done cooking. Or leave it out. Serve it over rice or farro, or cauliflower rice…or just by itself with some chips for scooping.

Instapot Mexican Chicken

You could try this as Instant Pot Creamy Mexican Chicken if you want to but I would probably make a few adjustments. I would add about half a cup of chicken broth and leave out the cream cheese. Cook for 10-15 minutes, depending on the thickness of your chicken breasts. Shred the chicken, then add the cream cheese. Rest the cover on top and let it sit on the warm setting for 10 minutes or so until the cream cheese warms enough to mix in.

Crockpot Mexican Chicken Soup

If you wanted to turn this into a soup, you could do so by adding chicken broth. The cream cheese will still make it creamy but the broth will add liquid to make it more soup-like so you can easily eat it with a spoon.

Slow Cooker Mexican Chicken is super flexible and you can’t really mess it up! The best kind of recipe in my opinion.

Crockpot Creamy Mexican Chicken

Here’s how you make it:

Slow Cooker Creamy Mexican Chicken

Print Recipe

★★★★★

5 from 5 reviews

This Crockpot Mexican Chicken makes a quick, easy dinner or freezer recipe. Made with simple ingredients but full of flavor, it’s great on its own or served over rice, farro or cauliflower rice.

Author: Lindsay

Ingredients

Scale

1 cup salsa
1.5 pounds chicken (breasts or thighs)
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can corn, drained and rinsed
1 red pepper, diced
1/2 cup diced onion
1 jalapeno or serrano pepper, minced (optional)
1 Tbsp cumin
1 Tbsp chili powder
2 tsp paprika
1 (4.5 oz) can diced green chilis, optional (hot or mild)
8 oz cream cheese
Optional mix-ins: shredded cheese, avocado, fresh cilantro
Rice, farro or cauliflower rice for serving, optional

Cook Mode Prevent your screen from going dark

Instructions

Pour salsa onto bottom of slow cooker.
Add remaining ingredients (except cream cheese) and stir to combine.
Place cream cheese on top.
Cook on low 4-6 hours until chicken shreds easily with a fork.
Shred chicken and stir to mix in cream cheese. You can also mix cream cheese in about halfway through.
Top with avocado, cheese, cilantro, additional salsa etc if desired.
Serve over rice, farro or cauliflower rice if you want to!

Notes

To freeze, combine all ingredients except cream cheese in a ziploc bag and freeze. When ready to make, thaw in the fridge overnight, dump in slow cooker, top with cream cheese and cook as directed.

You could probably make this in the instant pot although I haven’t tried it myself. You’d just need to add 1/2 cup or so of chicken broth and probably remove a little bit of liquid before shredding and stirring to mix in the cream cheese.

So there you have it! So easy and so delicious!

Slow Cooker Creamy Mexican Chicken

Like this recipe? Find more slow cooker recipes here! Or try one of these recipes!

Sweet Potato Chicken Chili {Instant Pot or Slow Cooker}

This Sweet Potato Chicken Chili can be made in the Instant Pot or slow cooker for an easy, healthy dinner. And the leftovers make the perfect packable lunch.

Cilantro Lime Chicken {Slow Cooker or Instant Pot}

This Cilantro Lime Chicken is the perfect healthy dinner recipe and can be made in the slow cooker or the Instant Pot. Serve it over rice or as a filling for tacos. You can even prep it ahead of time and freeze until you need it.

Instant Pot Farro Enchilada Casserole

This Instant Pot Farro Enchilada Casserole is the perfect weeknight dinner. It’s also great for meal prep, freezes well and is made with pantry staples!

Mexican Chicken and Veggie Noodle Bowls

These Mexican Chicken and Veggie Noodle Bowls are so easy and come together in under 20 minutes for a quick, healthy dinner. They’re a fun change from traditional tacos or fajitas.

Enjoy!
–Lindsay–

Healthy Meal Prep Lunch Ideas

February 18, 2023 by Lindsay 1 Comment

These healthy meal prep lunch ideas are perfect for lunch at work or home. Make them ahead of time and enjoy all week long.

Hi friends!

Lots of you have been asking for healthy meal prep lunch ideas lately so ask and you shall receive! Last week when I launched my Mastering Food Prep course, I shared a lot about my flexible food prep method for lunches. I’m a big fan of prepping 1-2 proteins, 1-2 bases and 2-3 sauces and then mixing and matching throughout the week to make different lunches. You can find an example of 4 quick and easy meal prep ideas for work in this post.

Easy Meal Prep Lunches

While some people enjoy packing a different lunch every day, other people are looking for one recipe they can prep ahead of time and enjoy for lunch all week long. If you want to add some variety to these ideas you can make swaps like using rice as a base instead of lettuce, putting meat in a pita one day instead of on a salad, or making half the batch vegetarian and half with meat.

If you’re looking specifically for cold lunches, check out these Easy Meal Prep Cold Lunches for Work! And here are some Breakfast Meal Prep Ideas.

Easy Healthy Meal Prep Lunch Ideas

Here we go! Remember if you don’t like a specific protein, in most cases, you can easily swap it for another type of meal or a vegetarian protein source to fit your needs.

Meal Prep Lunch Ideas with Chicken

Chicken recipes are by far the most popular request from readers. Chicken easily absorbs the flavors of sauces and marinades and they only deepen throughout the week.

Simple Chicken Marinade for Meal Prep

Prep a batch of this chicken pair it with a quinoa salad, put it in a pita or serve it with veggies.