Month: March 2025

Air Fryer Cinnamon Raisin Bagels

Air Fryer Cinnamon Raisin Bagels

Posted on by Amy MS, RD, LDN

Air Fryer Cinnamon Raisin Bagels

Air Fryer Cinnamon Raisin Bagels

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Air Fryer Cinnamon Raisin Bagels

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 Bagels 1x
  • Diet: Vegetarian
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Description

These easy air fryer cinnamon raisin bagels are made with protein-packed Greek yogurt and a touch of honey for natural sweetness—no yeast or boiling needed! With warm cinnamon, chewy raisins, and a perfectly golden crust, they’re a wholesome breakfast or snack.

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1/4 cup Honey
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • 1/2 tsp Kosher Salt
  • 1/2 cup Raisins

Instructions

  1. Preheat air fryer to 325° F.
  2. In a large bowl add Greek yogurt and honey and stir with a spatula. (Alternatively, you can mix the dough in a stand mixer.)
  3. Next, add the flours, baking powder, cinnamon, and salt to the bowl and stir with the spatula until the dough comes together.
  4. Next add the raisins to the dough. Stir again to incorporate the raisins into the dough.
  5. Remove the dough from the bowl to a floured countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  6. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels. Enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 12
  • Category: Breakfast
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bagel
  • Calories: 213
  • Sugar: 18g
  • Sodium: 354mg
  • Fat: 1g
  • Carbohydrates: 42g
  • Fiber: 3g
  • Protein: 10g
  • Cholesterol: 3mg

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The Power of Intuitive Eating: Ditch Diets for Good

Posted on by Amy MS, RD, LDN

What is Intuitive Eating:

Eating with Intention to Nourish Your Body and Mind

Let’s be real—diet culture loves to give out strict rules and crazy concoctions, making food way more complicated and confusing than helpful. But what if you could actually enjoy eating without obsessing over every bite? That’s where intuitive eating comes in. It’s not about strict rules or feeling guilty—it’s about listening to your body, honoring your hunger, and ditching diet culture. In this post, I’m breaking down what intuitive eating is, why it works, and how to start truly tuning in to what your body really needs.

What is Intuitive Eating?

 

Intuitive eating stands in stark contrast to traditional dieting. Created by dietitians Evelyn Tribole and Elyse Resch, it encourages people to stop obsessing over food rules and instead listen to their bodies. The premise is actually pretty simple: Eat when you’re hungry, stop when you’re full, and enjoy what you eat while paying attention to how different foods make you feel.

 

The 10 Key Principles

Intuitive eating is built on ten key principles that help you tune into your body and rebuild trust with your hunger and fullness cues.

 

  1. Reject the Diet Mentality: Say goodbye to diet culture and the endless cycle of restriction.
  2. Honor Your Hunger: Tune into your body’s hunger cues. Feed your body adequately to prevent over-hunger and its side effects.
  3. Make Peace with Food: Grant yourself unconditional permission to eat. No guilt.
  4. Challenge the Food Police: Silence those guilt-inducing thoughts about food choices.
  5. Respect Your Fullness: Listen to your body’s signals that indicate you’re satisfied.
  6. Discover the Satisfaction Factor: Take pleasure in eating what you love.
  7. Honor Your Feelings Without Using Food: Address your emotions with kindness rather than eating.
  8. Respect Your Body: Accept your genetics and unique shape. You are the the only you, embrace it!
  9. Exercise – Feel the Difference: Focus on movement that feels good, and how you feel afterwards, rather than focus on calorie-burning.
  10. Honor Your Health with Gentle Nutrition: Make food choices that honor your health, culture and taste buds while tuning in to what your body needs.

 

Research-Backed Benefits

Intuitive eating isn’t just a buzzword—it’s backed by solid research. Studies show that people who eat intuitively are less likely to struggle with disordered eating and tend to have a healthier mindset around food. Research even links it to better cholesterol levels, a more positive relationship with food, and higher self-esteem.

Hunger & Satiety Scale:

Using a Hunger & Satiety Scale is a great way to tune into your body’s hunger cues and make choices that feel more aligned with what you need. Here’s a guide to help you understand those signals:

 

How to Get Started with Intuitive Eating

Getting started with intuitive eating is all about tuning into your body and breaking free from diet rules:

  1. Notice Your Habits: Pay attention to how and why you’re eating—no judgment, just curiosity.
  2. Check In With Yourself: Keep a simple food journal (not for counting calories!) to see how different foods make you feel.
  3. Be Kind to Yourself: Let go of past dieting guilt and focus on nourishing your body with what it truly needs.
  4. Honor Your Hunger: Don’t ignore your body’s hunger signals—feed yourself when you’re hungry, not when the clock says it’s time.
  5. Savor Your Food: Slow down and enjoy your meals! The more you focus on taste and texture, the more in tune you’ll become with your body’s cues.

Remember, intuitive eating isn’t a quick fix—it’s a process of rebuilding trust with your body, one meal at a time.

 

Thrive’s Final Thoughts

Embracing intuitive eating can totally transform your relationship with food and your body, helping you find more joy and satisfaction with every bite. It’s all about being present, showing yourself some love, and enjoying food without the weight of diet culture. Ready to kickstart your journey? I’m here for you for personalized guidance or dive into more resources here to learn more.

Chickpea Cookie Dough Dip

Chickpea Cookie Dough Dip

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Chickpea Cookie Dough Dip

Chickpea Cooke Dough Dip


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Chickpea Cooke Dough Dip

Chickpea Cookie Dough Dip

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     10 minutes


  • Diet:     Vegan



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Description

Chickpea Cookie Dough Dip is a deliciously creamy treat that tastes just like cookie dough—but with a nutritious twist! Made with chickpeas, nut butter, maple syrup, and vanilla, it’s naturally sweetened and packed with fiber. Enjoy it as a dip for fruit, spread it on toast, or grab a spoon and eat it straight from the bowl.

Ingredients


Units


Scale

  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 1/4 cup Cashew Butter
  • 1/4 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1/4 tsp Cinnamon
  • Pinch Kosher Salt
  • 2 tbsp Almond Flour (or may sub oat flour)
  • 1/3 cup Chocolate Chips


Instructions

  1. Add all the ingredients except the chocolate chips to a food processor or blender. Process until smooth, about 2-3 minutes.
  2. Remove the blade from your food processor.
  3. Add the chocolate chips and stir into the dip with a spatula.
  4. Transfer the dip to a serving dish.
  5. Serve with your favorite fruit or crackers, enjoy!

Equipment

Notes

  1. Serve with apple slices, strawberries, graham crackers or your favorite fruit for dipping!

  • Prep Time: 10 minutes
  • Category: Dessert, Snack, Dip
  • Method: No Cook
  • Cuisine: American

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The BEST Vegetarian Crunchwrap Supreme

The BEST Vegetarian Crunchwrap Supreme

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

The BEST Vegetarian Crunchwrap Supreme

Vegetarian Crunchwrap Supreme

I’m so pumped to share this recipe with you—it’s seriously so good! This vegetarian version of the Crunchwrap Supreme from Taco Bell will have you hooked. We’re talking layers of seasoned lentils, melty cheese, fresh pico de gallo, spinach, and crispy tortillas—basically all the flavor and texture you could ever want!

Assembly Instructions

The first step is to make the lentil filling, the Pico de Gallo and then get out all of the Crunchwrap components!

Here’s the order I layered my ingredients:

  • Large Flour Tortilla
  • Lentil Filling
  • Cheddar Cheese
  • Tostada
  • Greek Yogurt
  • Pico de Gallo
  • Spinach
  • Extra Tortilla Quarter

Here’s the step-by-step visual to help you assemble your Vegetarian Crunchwrap Supreme:



Next, a step-by-step guide on folding the Crunchwrap!

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Vegetarian Crunchwrap Supreme

The BEST Vegetarian Crunchwrap Supreme

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Crunchwraps 1x
  • Diet: Vegetarian
Print Recipe

Description

Just like the Crunchwrap Supreme from Taco Bell, but vegetarian! Packed with layers of seasoned lentils, melty cheese, fresh pico de gallo, spinach and crispy tortillas, this Vegetarian Crunchwrap Supreme brings all the flavor and texture you crave. It’s the most delicious, satisfying twist on a classic you’ll ever taste—trust me, you’ll want this in your weekly rotation!

Ingredients

Units Scale

Lentil Filling:

  • 1 can, 14 oz, Canned Lentils, drained and rinsed
  • 1/4 cup Walnuts
  • 1/2 Red Onion, finely diced
  • 2 Cloves Garlic, minced
  • 1 tsp Chili Powder
  • 1 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/4 tsp Ground Black Pepper
  • 1 tsp Nutritional Yeast (optional but adds killer umami!)

Pico de Gallo:

  • 3–4 Roma Tomatoes, diced
  • 1/2 Medium Red Onion, finely diced
  • 1 Jalapeno, seeded and minced
  • 1 Lime, Juiced
  • 1/8 tsp Kosher or Sea Salt
  • Pinch Black Pepper
  • 1/4 cup Parsley, chopped

Additional Toppings:

  • 1 cup Cheddar Cheese, grated
  • Baby Spinach
  • 1 cup Greek Yogurt
  • 10-inch size Large Flour Tortillas
  • 8 Tostada Shells

Instructions

Start by making the lentil filling:

  1. Heat a saute pan over medium heat. Add the onion and sautee until softened, about 7-8 minutes.
  2. Then, turn the heat to low and add the minced garlic, walnuts, spices and 1 tbsp water. Cook for 2-3 minutes until fragrant.
  3. Add the drained and rinsed lentils to the pan and sautee for 1 more minute. Turn off the heat and set aside. (Note: If you are meal prepping, allow the lentils to cool and then pop into a container, label and put in the fridge until you are ready to make your Crunchwrap.)

Pico de Gallo:

  1. Chop the tomatoes, onion, jalapeno and parsley and place into a medium sized bowl. Add the lime juice, salt and pepper. Stir together with a spoon and set aside.

Assembly:

  1. Start by cutting a large tortilla into fourths and set aside. These sections will fill in the center of the crunchwrap.
  2. Next, on a flat surface, lay one large tortilla out. Top with 1/3 cup of the lentil filling right in the center. (Note: Resist the urge to overfill here! Too much filling and you don’t be able to fold and close your wrap!)
  3. Sprinkle 2 tbsp of grated cheddar cheese over the lentils. Top that with 1 tostada shell.
  4. Spoon 2 tbsp of Greek Yogurt on top of the tostada shell. (It’s easiest to pickup the tostada, spread the Greek Yogurt and then place over top the lentils and cheese.) 
  5. To the Greek Yogurt, top with 1/4 cup of pico de gallo. (Note: I like to use a spoon and drain a little of the liquid off as i spoon the pico de gallo on so that the crunchwrap doesn’t get soggy.)
  6. Next, place baby spinach over top, just enough to cover the other toppings. If your spinach leaves are large, tear them into smaller pieces as you place onto your wrap.
  7. Then place the 1/4 piece of flour tortilla right in the center on top.
  8. Next, fold the large tortilla over top of the center ingredients. To do so, start with a small section and fold it up and over towards the center of the wrap. Hold that with your finger and then fold another section over top, slightly overlapping each section. Continue folding and holding until the entire wrap is folded closed. Give it a good press down and place a small plate on top to hold your folds while you heat your pan up.
  9. Heat a cast iron pan over medium heat. Add 1 tsp olive oil.
  10. Once the pan is hot, place the wrap seam side down into the pan. Cook for 3-4 minutes.
  11. Flip the wrap over and cook for another 3-4 minutes until nicely browned.
  12. Remove the wrap from the skillet. Slice in half and enjoy!

Equipment

Notes

  1. If your flour tortillas are a little dry, pop them in the microwave with a damp paper towel for 15 seconds to soften them. Dry tortillas will crack and won’t fold like you want them to!
  2. Other optional add-ons that would be tasty: Guacamole or mashed avocado, swap salsa for pico de gallo if you’re in a hurry, romaine lettuce for spinach.
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Dinner, Lunch
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 438
  • Sugar: 11g
  • Sodium: 775mg
  • Fat: 14g
  • Carbohydrates: 67g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 8mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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The Alarming Rise of Colon Cancer in People Under 50

The Alarming Rise of Colon Cancer in People Under 50

Posted on by Amy MS, RD, LDN

Colon Cancer is Rising in Young Adults: Here’s What You Can Do to Lower Your Risk

Colon cancer is on the rise in younger adults, and the statistics are alarming. In fact, colorectal cancer is now the leading cause of cancer-related deaths for people under 50. But why is this happening, and more importantly, what can you do to protect yourself?

Why Are Colon Cancer Rates Increasing in Younger Adults?

Colon cancer was once considered a disease that primarily affected older adults. However, since 1990, cases have doubled in people under 50. Just this year, colorectal cancer became the number one cause of cancer deaths in young adults.

While researchers are still working to understand why this is happening, several risk factors have been linked to the increase, including:

  • Sedentary lifestyle

  • Overweight & obesity

  • Smoking & heavy alcohol use

  • Low-fiber, high-fat diets

  • Diets high in processed meats

  • Environmental factors & family history

The good news? You have control over many of these factors!

1. Eat More Fiber – Your Gut’s Best Friend

One of the biggest dietary risk factors for colon cancer is low fiber intake. Right now, the average American eats only 15 grams of fiber per day—about half of what’s recommended:

  • 25g/day for women

  • 38g/day for men

Best Sources of Fiber

Fiber comes from plants—if it grew from the ground, it’s got fiber! Some of the best sources include:

  • Fruits: Apples, berries, pears, oranges

  • Vegetables: Leafy greens, carrots, broccoli, Brussels sprouts

  • Whole Grains: Oats, brown rice, quinoa, whole wheat bread & pasta

  • Legumes: Beans, lentils, chickpeas

  • Nuts & Seeds: Chia seeds, flaxseeds, almonds

Soluble vs. Insoluble Fiber

There are two types of fiber, and both play a role in gut health:

  • Soluble Fiber dissolves in water and helps lower cholesterol and stabilize blood sugar. Found in: oats, beans, lentils, flaxseeds, apples, citrus fruits.

  • Insoluble Fiber doesn’t dissolve in water and helps keep digestion regular. Found in: whole grains, nuts, seeds, leafy greens, vegetables.

Simple Swaps to Increase Fiber Intake

Here’s what a typical low-fiber diet looks like compared to a fiber-filled day:

 

Low-Fiber Day (~15g total)

  • Bagel with cream cheese + coffee (2g)

  • Cheeseburger, fries, soda (4g)

  • Chips or granola bar (2g)

  • Chicken Alfredo with white pasta (4g)

  • Ice cream or cookies (1-2g)

High-Fiber Day (~30g total)

  • Oatmeal with berries & flaxseeds (10g)

  • Taco salad with black beans & avocado (9g)

  • Apple with peanut butter (5g)

  • Whole wheat spaghetti with turkey meatballs + side salad (8g)

By making small changes, you can easily double your fiber intake and support gut health while lowering your cancer risk. Just remember—if you’re increasing fiber, do it gradually to avoid digestive discomfort.

 

2. Move More – Reduce Your Risk

Another major risk factor for colon cancer is a sedentary lifestyle. Many of us spend hours sitting at desks, commuting, or watching TV. But even small movements throughout the day can make a big difference!

Easy Ways to Move More:

  • Take 5-minute movement breaks every hour

  • Walk after meals (bonus: helps digestion and blood sugar!)

  • Stretch while watching TV

  • Park further away from entrances

  • Do a few squats while brushing your teeth

You don’t have to hit the gym for an hour a day—just find ways to move your body in ways that feel good for you!

3. Reduce Processed & Red Meat

There is strong evidence linking processed meats to colon cancer. The World Health Organization even classifies processed meats as a Group 1 carcinogen—meaning they are probably cancer causing in humans.

Processed Meats to Limit:

🚫 Bacon 🚫 Sausage 🚫 Hot dogs 🚫 Deli meats (ham, turkey, salami, bologna) 🚫 Pepperoni

Healthier Swaps:

  • Replace deli meats with grilled chicken, tuna, or hummus on sandwiches

  • Use beans or lentils in place of sausage in recipes

  • Choose fresh, unprocessed meats when possible

  • Reduce red meat to 18 ounces per week (about three small servings)

4. Cut Back on Alcohol

Excessive alcohol intake is another major risk factor for colon cancer. The American Cancer Society recommends:

  • No more than 1 drink per day for women
  • No more than 2 drinks per day for men

For cancer prevention, less is better. Try swapping alcohol for mocktails, kombucha, or sparkling water.

5. Pay Attention to Your Gut Health

If something feels off with your digestion, don’t ignore it. Talk to your doctor if you experience:

🚨 Constipation or persistent diarrhea
🚨 Blood in your stool
🚨 Sudden, unexplained changes

Your doctor—and your dietitian—want to hear about it! Changes in stool can be one of the earliest signs of an issue, so don’t be afraid to speak up.

One tool that can help you track your digestive health is the Bristol Stool Chart. This chart categorizes stool into seven types, from hard and lumpy (constipation) to entirely liquid (diarrhea). Keeping an eye on your stool consistency can provide valuable insights into your gut health!

Take Charge of Your Health

Colon cancer is rising in young adults, but you can take action to protect yourself:

✔ Eat more fiber
✔ Move more
✔ Cut back on processed meats & alcohol
✔ Pay attention to your body & speak up if something feels off

And don’t forget—the newest guidelines recommend everyone start screening for colon cancer at age 45, even if you have no family history.

References:

American Cancer Society. (2023). Colorectal cancer facts & figures 2023-2025.
American College of Surgeons. (n.d.). Colorectal Cancer Awareness Month: What to know about the rise of colorectal cancer in younger adults. Retrieved February 21, 2025, from https://www.facs.org/media-center/press-releases/2024/colorectal-cancer-awareness-month-what-to-know-about-the-rise-of-colorectal-cancer-in-younger-adults/
International Agency for Research on Cancer, World Health Organization. (2015, October 26). IARC monographs evaluate consumption of red meat and processed meat. Retrieved February 25, 2025, from https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf
Ribelles, N., Pascual, J., Galvez-Carvajal, L., Ruiz-Medina, S., Garcia-Corbacho, J., Benitez, J. C., Dominguez-Recio, M. E., Torres, E., Oliva, L., Zalabardo, M., Rueda, A., & Alba, E. (2024). Increasing annual cancer incidence in patients age 20-49 years: A real-data study. JCO Global Oncology, 10, e2300363. https://doi.org/10.1200/GO.23.00363
Sung, H., Siegel, R. L., Laversanne, M., Jiang, C., Morgan, E., Zahwe, M., Cao, Y., Bray, F., & Jemal, A. (2025). Colorectal cancer incidence trends in younger versus older adults: An analysis of population-based cancer registry data. The Lancet Oncology, 26(1), 51–63. https://doi.org/10.1016/S1470-2045(24)00600-4
 
Tuscan Tomato, Tortellini & White Bean Soup

Tuscan Tomato, Tortellini & White Bean Soup

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Tuscan Tomato, Tortellini & White Bean Soup

Tuscan Tortellini Soup Crop


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Tuscan Tortellini Soup Crop

Tuscan Tomato, Tortellini & White Bean Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     30 minutes


  • Yield:     4 Servings 1x


  • Diet:     Vegetarian



Print Recipe


Description

Warm, comforting, and packed with flavor, Tuscan Tomato Tortellini & Bean Soup is a hearty one-pot meal perfect for any night of the week. Loaded with fiber, vitamins, and plant-based goodness from beans and spinach, it’s a nourishing, nutrient-dense dish the whole family will love!

Ingredients


Units


Scale

  • 1 tbsp Olive Oil
  • 1 Shallot, minced
  • 1 Carrot, grated
  • 1 Celery Stalk, minced
  • 4 Garlic Cloves, minced
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 2 tsp Dried Oregano
  • 1 tbsp Balsamic Vinegar
  • 1, 28oz Can Crushed Tomatoes
  • 1 Can, 14oz Cannelini Beans, drained and rinsed
  • 2 cups Vegetable Stock
  • 4 cups Baby Spinach
  • 1, 14oz Package Frozen Tortellini
  • OPTIONAL: Parmesan Cheese Rind

Toppings:

  • Parmesan Cheese
  • Basil


Instructions

  1. Heat a large dutch oven or stock pot over medium heat. Add the shallots, carrots, oregano, salt and pepper. Cook until tender, for 6-7 minutes, stirring occasionally.
  2. Turn the heat down to low and add the garlic and cook for another 1-2 minutes until fragrant.
  3. Add the balsamic vinegar, crushed tomatoes, vegetable stock and. Stir together and bring to a boil. Then reduce heat and simmer for 5 minutes.
  4. Using an immersion blender, blend the soup until smooth.
  5. Next, add the cannelini beans and frozen tortellini and simmer for 5-6 minutes until the tortellini are cooked through. (Add the Parmesan rind at this time if using!)
  6. Add the spinach and cook for an additional 1-2 minutes until the spinach just wilts.
  7. Spoon into bowls and top with grated Parmesan cheese if desired. Enjoy!

Notes

  1. The Parmesan cheese rind is optional but adds great depth of flavor to the soup if you have it!

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dinner, Soup
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/4
  • Calories: 481
  • Sugar: 15g
  • Sodium: 900mg
  • Fat: 8g
  • Carbohydrates: 79g
  • Fiber: 15g
  • Protein: 22g
  • Cholesterol: 29mg

Did you make this recipe?

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Air Fryer Everything Bagel Bites

Air Fryer Everything Bagel Bites

Posted on by Amy MS, RD, LDN

Air Fryer Everything Bagel Bites

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Air Fryer Everything Bagel Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 20 minutes
  • Yield: 16 Bites 1x
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Description

Air Fryer Everything Bagel Bites are made with Greek yogurt and whole wheat flour for a soft, chewy inside and crispy outside. Perfect for snacking, dipping into soup, or enjoying with your favorite spread!

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1 cup Whole Wheat Flour
  • 1 cup All Purpose Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 tbsp water
  • 1/4 cup Everything Bagel Seasoning

Instructions

  1. Preheat air fryer to 325° F.
  2. To a stand mixer or large mixing bowl, add the Greek Yogurt, flours, baking powder and salt. Mix until the dough comes together.
  3. On a clean counter or cutting board, knead the dough by hand a few times to fully incorporate all the yogurt into the flours.
  4. Divide the dough into 16 portions (about 50g each) and roll each portion into a ball.
  5. Then, to a small bowl add1 tbsp water.
  6. In a separate small bowl, pour the everything bagel seasoning.
  7. Then, roll each ball first in the water, then the seasoning, rolling around to fully coat each one. Continue with all 16 portions.
  8. Place 6 bites into the air fryer at a time and cook for 10-12 minutes.
  9. Remove from the air fryer and allow to cool for 10 minutes before digging in. Continue with the remaining bites. Enjoy!
  • Prep Time: 10 Minutes
  • Cook Time: 10
  • Category: Side, Snack, Breakfast
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 89
  • Sugar: 1g
  • Sodium: 460mg
  • Fat: og
  • Carbohydrates: 13g
  • Fiber: 1g
  • Protein: 5g
  • Cholesterol: 2mg

Did you make this recipe?

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