Greek Chickpea Salad in a Jar

Greek Chickpea Salad in a Jar

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Greek Chickpea Salad in a Jar


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  • Author: Amy MS, RD, LDN
  • Total Time: 8 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian

Description

Chickpea Greek Salad is the easiest and tastiest plant-based meal prep!


Ingredients

Units Scale

Chickpea Greek Salad:

  • 1 Can, 15 oz Chickpeas, drained and rinsed
  • 1 Cucumber, Peeled, Seeded and Diced
  • 1/2 cup Cherry Tomatoes, sliced in half lengthwise
  • 1/4 cup Kalamata Olives
  • 1/4 cup Banana Peppers
  • 1/2 cup Feta Cheese
  • 1 cup Mixed Greens

Greek Salad Vinaigrette:

  • 1/3 cup Red Wine or Balsamic Vinegar
  • 1/3 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 2 tsp Honey
  • 1 tsp Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Add all the Greek Vinaigrette ingredients to a small bowl or mason jar and whisk to combine.
  2. Get out two large mason jars for the salads.
  3. Add 2 tbsp Greek Salad Vinaigrette to the bottom of each of the jars.
  4. Next, add the salad ingredients. 1/2 can of the drained, rinsed chickpeas to each jar.
  5. Then half the diced cucumber, half the cherry tomatoes, half kalamata olives and half banana peppers.
  6. Top with 1/4 cup feta cheese in each jar and finally 1/2 cup of Mixed Greens on top.
  7. Put the mason jar lid on and store in the refrigerator until you are ready to dig in!
  • Prep Time: 8 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: Greek

Nutrition

  • Serving Size: 1 Salad
  • Calories: 204
  • Sugar: 3g
  • Sodium: 643mg
  • Fat: 12g
  • Carbohydrates: 17g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 33mg
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Apple Pie Overnight Oats

Apple Pie Overnight Oats

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Apple Pie Overnight Oats

Apple Pie Overnight Oats


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  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Diet: Vegetarian

Description

Apple Pie Overnight Oats have all the warm and comforting flavors of apple pie in wholesome overnight oats. The best meal prep breakfast!


Ingredients

Units Scale
  • 1/2 cup Soy Milk (Unsweetened)
  • 1/4 cup Greek Yogurt
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Maple Syrup
  • 1/2 tsp Cinnamon
  • 1/2 cup Diced Apple

Topping:

  • 1 tsp Almond or Oat Flour
  • 1 tsp Maple Syrup
  • 1 tbsp Pecans, chopped

Instructions

  1. Add all the ingredients (except the toppings) to a mason jar or container with a lid. Stir together to fully mix.
  2. Pop a lid on the mason jar or container and place into the refrigerator overnight.
  3. The next morning, mix up the topping and add to the top of your oats. Enjoy!
  • Prep Time: 5 minutes
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 401
  • Sugar: 31g
  • Sodium: 84mg
  • Fat: 10g
  • Carbohydrates: 65g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 3mg
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Almond Lemon Cookies

Almond Lemon Cookies

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Almond Lemon Cookies Gluten Free

Almond Lemon Cookies


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  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 1112 cookies 1x
  • Diet: Gluten Free

Description

Lemon almond cookies are moist, light and gluten-free goodness!


Ingredients

Units Scale
  • 1 1/2 cups Almond Flour
  • 1/3 cup Honey
  • 1/8 tsp Baking Soda
  • 1 Medium Sized Lemon, Zested and Juiced
  • 1 Large Egg White
  • 2 tbsp Powdered Sugar
  • 2 tbsp Slivered Almonds (optional)

Instructions

  1. Preheat oven to 350° F. Get out a baking sheet and set aside.
  2. Place the egg white into a small bowl and beat with a fork until slightly frothy. Set aside.
  3. In a medium-sized mixing bowl add the almond flour, lemon zest, lemon juice, honey, baking soda, and egg white. Stir together with a spatula. The mixture should resemble wet sand.
  4. Using a 1 1/2 inch scoop, scoop the dough and place onto the baking sheet. Continue until all dough has been used.
  5. Sprinkle each raw cookie with a few slivered almonds and gently press the cookies with your hands to flatten them every so slightly.
  6. Place the tray into the oven and bake the cookies for 12 minutes until just golden on the edges. You do not want to over cook!
  7. After 12 minutes, allow the cookies to cool on a wire rack for at least 10 minutes.
  8. Sprinkle with powdered sugar and enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Category: Dessert
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 124
  • Sugar: 10g
  • Sodium: 20mg
  • Fat: 8g
  • Carbohydrates: 13g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 0mg
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Easy Tofu Scramble

Easy Tofu Scramble

Tofu Scramble
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Tofu Scramble

Easy Tofu Scramble


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  • Author: Amy RD, LDN
  • Total Time: 12 minutes
  • Yield: 2 Servings 1x

Description

This easy tofu scramble is packed with protein and is a great way to start your day!


Ingredients

Scale
  • (1) Block Firm Tofu, 14 oz
  • 2 tsp Olive Oil
  • 2 tsp Nutritional Yeast
  • 3/4 tsp Ground Turmeric
  • 1/2 tsp Garlic Powder
  • l/4 tsp Onion Powder
  • Pinch Salt
  • Pinch Black Pepper
  • 1 tbsp Almond or Soy Milk, Unsweetened
  • Handful of Baby Spinach, (Optional)

Instructions

  1. Heat the olive oil in a pan over medium high heat. Add the drained tofu and crumble with a spatula or a fork right in the pan.
  2. Cook the tofu for 4-5 minutes, stirring frequently until most of the moisture is gone.
  3. Turn the pan down to medium and add the nutritional yeast, turmeric, garlic powder, onion powder, salt and pepper and then stir into the tofu. Continue to cook another 5 minutes.
  4. Add the spinach (if using) and 1 tbsp plant-based milk and cook for 1 more minute until the spinach starts to wilt.
  5. Transfer to a plate and serve with sourdough toast, fruit and enjoy!
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast

Nutrition

  • Serving Size: 1
  • Calories: 260
  • Sugar: 0g
  • Sodium: 127mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 4g
  • Carbohydrates: 7g
  • Fiber: 6g
  • Protein: 27g
  • Cholesterol: 0mg
Recipe Card powered byTasty Recipes

Nut-Free Protein Granola Bars

Nut-Free Protein Granola Bars

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Nut-Free Protein Granola Bars


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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian

Description

These protein granola bars are a great snack or pre-workout boost. Plus they are nut-free!


Ingredients

Units Scale
  • 1 1/2 cups Old Fashioned Oats
  • 1/4 cup Oat Flour
  • 1/3 cup Protein Powder
  • 2 tbsp Flaxseed + 2 tbsp water
  • 1/4 tsp Salt
  • 1/2 tsp Ground Cinnamon
  • 3 tbsp Mini Chocolate Chips
  • 1/4 cup Coconut Oil
  • 1/4 cup Honey
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat oven to 350 F. Line a 10×4″ pan (bread/loaf pan) with parchment paper and set aside.
  2. In a small bowl, mix together the flaxseed and water. Allow the flaxseed to soak up the water while you mix the remaining ingredients.
  3. To a large mixing bowl add the oats, oat flour, protein powder, and salt. Mix together with a wooden spoon or spatula.
  4. To a microwave safe bowl, add the coconut oil and heat on 20 second internals until melted. Then add the honey and vanilla extract and stir to mix. Then add the flaxseed water mixture and stir together.
  5. Next, pour the coconut oil mixture into the oat mixture and stir together. Add the mini chocolate chips and stir again. The mixture should resemble wet sand.
  6. Using a spatula, scoop the mixture into your prepared pan, spreading it evenly throughout the pan. Then, using your hands, the spatula or the bottom of a measuring cup press the dough firmly and evenly into the pan.
  7. Place into the oven and bake for 10-12 minutes until slightly browned on top.
  8. Allow the pan to cool on a wire rack for at least 10 minutes. Remove the parchment paper from the pan and allow the granola bars to cool on the wire rack for another 15 minutes until fully cooled.
  9. Using a knife, cut the bars into 8 servings. Enjoy!
  10. Optional Topping:
    1. In a microwave safe bowl add 1 tbsp chocolate chips and 1/2 tsp coconut oil. Microwave on 20 second intervals until melted.
    2. Using a spoon, drizzle the melted chocolate across the tops of the bars. Allow to cool for the chocolate to set.
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Snack, Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar
  • Calories: 207
  • Sugar: 13g
  • Sodium: 83mg
  • Fat: 10g
  • Saturated Fat: 7g
  • Unsaturated Fat: 2g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 3mg
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Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas

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Black Bean & Sweet Potato Enchiladas

Black Bean & Sweet Potato Enchiladas


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  • Author: Amy RD, LDN
  • Total Time: 55 minutes
  • Yield: 12 Enchiladas 1x
  • Diet: Vegetarian

Description

These enchiladas are sure to be your next weeknight favorite dinner! Black Bean & Roasted Sweet Potato Enchiladas are packed with flavor and fiber in each bite.


Ingredients

Units Scale

Roasted Sweet Potatoes:

  • 1 Large Sweet Potato, peeled and small diced to 1/2″ inch
  • 2 tsp Olive Oil
  • 1/4 tsp Ground Cumin
  • 1/4 tsp Chili Powder
  • 1/4 tsp Smoked Paprika

Enchiladas:

  • 2 cans, 15 oz Black Beans, drained and rinsed
  • 1 Red Bell Pepper, diced
  • 2 Scallions, diced
  • 1 cup Cheddar Cheese, Grated
  • 1 tsp Chili Powder
  • 1/2 tsp Ground Cumin
  • 1/2 tsp Smoked Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Kosher Salt
  • 1012 Flour Tortillas, about 8-inches in diameter

Instructions

Roasted Sweet Potatoes:

  1. Preheat your oven to 400° F. Get out a large sheet tray and set aside.
  2. Place your diced sweet potato on the sheet tray, then add spices and mix together with clean hands or a spatula.
  3. Pop the sweet potato sheet tray into the oven and roast for 20-25 minutes until nicely browned, stirring halfway.

Enchiladas:

  1. Prepare a 9×13 baking dish by coating it in nonstick spray. Set aside.
  2. While the sweet potato roasts, mix up the enchilada filling. Into a large bowl add all the filling ingredients, black beans, bell pepper, scallions, grated cheese, chili powder, cumin, paprika, onion powder, garlic powder and salt. Give the mixture a stir with a spoon or spatula.
  3. After the sweet potato has roasted and cooled slightly, add to the black bean mixture and give the filling mixture one more mix with your spoon.
  4. Next roll up the enchiladas. Place one tortilla on your work surface, add 1/2 cup of enchilada filling to one end of the tortilla, then carefully, lift up the end of the tortilla to fold it over the filling and then roll it up and place into your baking dish. Continue with the remaining filling and tortillas.
  5. Turn your oven down to 350 F and bake the enchiladas for 25-30 minutes until they just start to brown and crisp at the edges.
  6. Top with your favorite toppings such as a dollop of Greek Yogurt, salsa, guacamole and a dash of hot sauce. Enjoy!

Notes

  1. Nutrition facts are for 2 enchiladas, without toppings.
  • Prep Time: 25 min
  • Cook Time: 30 min
  • Category: Dinner
  • Method: Bake
  • Cuisine: Mexican

Nutrition

  • Serving Size: 2 Enchiladas
  • Calories: 160
  • Sugar: 8g
  • Sodium: 485mg
  • Fat: 11g
  • Carbohydrates: 21g
  • Fiber: 12g
  • Protein: 7g
  • Cholesterol: 9mg
Recipe Card powered byTasty Recipes

Carrot Cake Quick Bread

Carrot Cake Quick Bread

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Carrot Cake Quick Bread

Carrot Cake Quick Bread


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No reviews

  • Author: Amy RD, LDN
  • Total Time: 1 hour
  • Diet: Vegetarian

Description

Carrot Cake Quick Bread is the perfect spring dessert!


Ingredients

Units Scale

Carrot Cake Bread:

  • 3/4 cup All Purpose Flour
  • 1/2 cup Oat Flour
  • 1/2 cup Whole Wheat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 1/2 tsp Ground Cinnamon
  • 1/2 tsp Nutmeg
  • 1/2 tsp Cardamom (Optional)
  • 2 Tbsp Ground Flaxseed
  • 1/2 cup Olive Oil
  • 1/2 cup Honey
  • 1/2 cup Unsweetened Applesauce
  • 1 cup Grated Carrot
  • 2 Eggs
  • 1 tsp Vanilla Extract
  • 1/3 cup Walnuts, chopped

Icing Glaze:

  • 1/4 cup Powdered Sugar
  • 2 tsp Milk

Instructions

  1. Set out all ingredients and equipment needed for happy baking!
  2. Preheat oven to 325° F. Spray a bread pan with nonstick cooking spray and set aside.
  3. In a large mixing bowl, add all the dry ingredients and whisk together (Oat Flour, AP Flour, Wheat Flour, Baking Powder, Baking Soda, Salt, Cinnamon, Nutmeg, Cardamom, Flaxseed).
  4. In a medium mixing bowl add the wet ingredients and whisk to combine (Olive Oil, Honey, Applesauce, Carrot, Eggs, Vanilla Extract).
  5. Next, pour the wet ingredients into the dry ingredients and mix together with a spatula. Take care to not over mix!
  6. Add in the chopped walnuts to the batter.
  7. Pour the batter into prepared bread pan and bake for 40-50 minutes, until just browned around the edges and a toothpick comes out clean from the center. *Note! Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.*
  8. Remove from the oven and allow to cool on a wire rack for 5 minutes. Then, run a butter knife along the edges of the pan and carefully remove the bread from the pan.
  9. While the bread cools, prepare the glaze icing
  10. In a small bowl whisk together the powdered sugar and 2 tsp milk.
  11. Using a spoon, drizzle the icing over top of the bread.
  12. Slice into 1 inch sections and enjoy!

Notes

  1. Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.
  • Prep Time: 10 min
  • Cook Time: 50 min
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Slice
  • Calories: 233
  • Sugar: 13g
  • Sodium: 180mg
  • Fat: 11g
  • Carbohydrates: 29g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 27mg
Recipe Card powered byTasty Recipes

Breakfast Granola Cups

Breakfast Granola Cups

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Granola Cups

Breakfast Granola Cups


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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 8 cups 1x

Description

Homemade granola cups are a wholesome and nutritious breakfast or snack. Fill them with Greek Yogurt and berries for more protein, antioxidants and flavor.


Ingredients

Units Scale
  • 2 cups Old Fashioned Oats
  • 1/4 cup Ground Flaxseed
  • 3/4 tsp Ground Cinnamon
  • 1/4 cup Maple Syrup
  • 1/4 cup + 1 tbsp Peanut Butter
  • 1 Egg White

Instructions

  1. Preheat oven to 350° F. Grease a muffin tin with nonstick spray or coconut oil, set aside.
  2. In a large bowl, combine the oats, flaxseed and cinnamon and stir together with a spatula.
  3. To a small microwave safe bowl, add the maple syrup and peanut butter. Microwave for 20-25 seconds just to soften the peanut butter so it is easy to stir.
  4. Next, pour the peanut butter mixture into the oat mixture. Stir together with a spatula, making sure that all dry ingredients are coated in the wet ingredients.
  5. Whisk the egg white with a fork until slightly frothy then pour into the oat mixture and stir together.
  6. Divide the oat mixture into 8 muffin cups. Using your fingers, press the the mixture into the muffin tin to form cup shapes. Continue with the remaining granola cups.
  7. Place muffin tin into the oven and bake for 15-18 minutes until the granola cups just start to turn golden brown.
  8. Allow the cups to cool in the muffin tin for at least 15 minutes. This is KEY, otherwise they will fall apart! Then, run a spatula or butter knife around the edge of each cup to gently release from the muffin tin.
  9. To serve, fill each cup with a spoonful of Greek Yogurt and top with fresh berries. Enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: 194
  • Sugar: 8g
  • Sodium: 53mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg
Recipe Card powered byTasty Recipes

Key Lime Energy Bites

Key Lime Energy Bites

Key Lime Energy Bites
Key Lime Energy Bites
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Key Lime Energy Bites

Key Lime Energy Bites


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 14 1x
  • Diet: Gluten Free

Description

Zesty Key Lime Energy Bites: Tangy citrus bliss meets wholesome energy in these no-bake bites! Perfect for a refreshing snack boost anytime.


Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/2 cup Raw Cashews
  • 1 Scoop Vanilla Protein Powder
  • 1/2 cup Unsweetened Shredded Coconut (Plus 1/4 cup for optional topping)
  • Zest from 1 Lime
  • 2 tsp Lime Juice
  • 1/2 tsp Vanilla Extract
  • 13 tsp Water (if needed)

Instructions

  1. Add the dates and cashews to the bowl of a food processor. Process for 1-2 minutes until the dates and nuts are broken down into small pieces.
  2. Add remaining ingredients (except for water). Blend until fully combined and the mixture forms into a ball.
  3. Add 1-3 tsp of water to the mixture if needed to bring together.
  4. Using a 1-inch scoop or tablespoon, scoop out the mixture and then roll gently in your hands to form them into ball shape. This should yield about 14-16 energy bites.
  5. To make them extra pretty, roll them in the extra 1/4 cup unsweetened shredded coconut.

Notes

  1. Tip! To get the coconut to stick to the bites the best, roll them in a shallow bowl with 1 tbsp of water, then roll in the coconut.
  • Prep Time: 10 minutes
  • Category: Snack
  • Method: Food Processor
  • Cuisine: American

Nutrition

  • Serving Size: 1 Energy Bite
  • Calories: 68
  • Sugar: 4g
  • Sodium: 10mg
  • Fat: 4g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 3mg
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Protein Pancakes

Protein Pancakes

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