Turn to your spice rack (or, if you have a green thumb, your windowsill) to level up your homemade meals and support your health. Herbs and spices are not just flavor enhancers that can transform your dishes from bland to delectable; they're also nutritional powerhouses that offer a range of health benefits. From boosting immunity and aiding digestion to reducing inflammation and improving heart health, these flavorful ingredients are worth having in your fridge and pantry. In fact, a 2023 study in Food Quality and Preference suggests that they can help you reduce your sodium intake by enhancing your meal's inherent saltiness. "Experimenting with different herb or spice combinations is a great way to reduce added sodium in the diet without sacrificing flavor," says Annette Snyder, MS, RD, CSOWM, LD, a dietitian with Top Nutrition Coaching. Also, "Many herbs and spices contain compounds that act as medicine," says Tami Best, MS, RDN, IFNCP, a functional and integrative dietitian with Top Nutrition Coaching. Below, read on for the healthiest herbs and spices to add to your meal prep hauls; and don't be surprised that most of these make an appearance in these 17 Quick & Easy Meals Our Dietitians Are Cooking This Week.
Golden lattes may have popularized turmeric in recent years, but this ancient spice has been used for centuries — it dates back to at least 500 BCE! — due to its medicinal properties. Turmeric's main active compound, curcumin, helps reduce inflammation and is linked to a decreased risk of cancer, heart disease, type 2 diabetes, and neurological degenerative conditions, per a 2023 study in the International Journal of Molecular Sciences. Cooking with turmeric is incredibly easy since the spice's flavor profile isn't too strong and is very versatile. You can add turmeric to marinades, use it in a dry rub, or try it in golden milk, which is one of Best's favorite ways to use the spice. "Many golden milk latte recipes also use [some of] my favorite other spices, such as cinnamon and ginger," Best says. Pro tip: Always pair turmeric with some black pepper or a source of healthy fat to boost the curcumin's absorption. RELATED: 10 Best High-Fiber Foods for Weight Loss
You might've heard that spicy food boosts the metabolism and might even aid weight loss. While the research isn't conclusive, there's some promising evidence in favor of capsaicin for fat loss. Capsaicin is the main active compound in cayenne that gives it its kick, and it's also responsible for the spice's purported health benefits. A 2022 review of studies published in the journal Pharmaceuticals states that capsaicin may suppress appetite in the short term. Capsaicin may also improve the gut microbiome by promoting the growth of "anti-obesity" bacteria. Grab a bottle of cayenne whenever you want to add a little kick to a dish. You can add a few dashes to over-easy eggs, salsa, seafood, meats, and even popcorn. To make a stellar marinade, try mixing garlic, lemon juice, honey, soy sauce, and olive oil with some cayenne and slather it over chicken for a spicy supper that'll satisfy. RELATED: Losing Weight vs. Losing Fat: What's the Difference? Holy Basil
Unlike regular basil, which is sweet and complements mozzarella and tomato in Caprese salads, holy basil is peppery and a tad spicy. It makes a cameo appearance in many Asian dishes. Holy basil also acts as an adaptogen, or "natural substances that help your body adjust to stress and promote balance within the body and mind," Best says. A 2022 study in Frontiers in Nutrition found that taking holy basil extract for two months helped improve participants' stress and sleep quality. However, it's worth noting that extracts are usually more potent than the actual plant itself, and more research needs to be done before making any conclusions about holy basil as a stress or sleep aid. Still, holy basil makes a wonderful tea and can be steeped with honey for a bit of a sweeter taste, Best says. You can also toss it into stir-fries and savory noodle dishes.
Ginger
Sure, it makes for a great stomach-soothing tea, but ginger can also be grated into smoothies and soups for a zingy flavor. "Ginger contains a wide variety of potent compounds like gingerol that can stimulate gastric emptying and promote normal movement of stool through the bowel," Snyder says. A 2019 study in Foods found that ginger's antioxidant and anti-inflammatory properties protect against oxidative stress. According to the study, dried and stir-fried ginger are higher in antioxidants than fresh ginger, so you'll want to prioritize including this aromatic spice in cooked dishes. Cinnamon
Don't sleep on cinnamon only until the holiday season rolls around — this warm spice's benefits will convince you to sprinkle it all year round. Aside from having anti-inflammatory and antioxidant effects, cinnamon seems to help control blood sugar levels. "Cinnamon helps the liver metabolize glucose and may help reduce the need for synthetic insulin use in individuals with type 2 diabetes," Best says. One 2009 study in the Journal of Medicinal Food shows that cinnamon may also help increase insulin sensitivity and slow down glucose intolerance after a poor night's sleep, which is usually when blood sugar levels shoot up. "Cinnamon also seems to improve how the brain uses insulin, which may help with certain neurological degenerative conditions such as Alzheimer's disease by controlling high blood glucose levels in the brain," Best says. For natural sweetness, try sprinkling cinnamon into overnight oats, applesauce, and yogurt parfaits. RELATED: 50+ Overnight Oat Recipes for Weight Loss
You're probably doing your body a disservice if the only time you reach for the oregano is on pizza night. The main components of oregano oil—carvacrol and thymol—have been observed to help prevent certain viruses from taking hold in the body's cells, offering some immune system support, Snyder says, citing a 2020 Journal of Virology study. Fresh oregano is more fragrant than its dried counterpart and makes a delicious addition to salads, marinades, grilled dishes, and savory baked goods (hello, homemade focaccia).
Not only does black pepper help your body better absorb certain antioxidants, such as curcumin in turmeric, but the ubiquitous spice also holds its own. The active compound in black pepper, piperine, is associated with helping treat age-related neurological disorders and brain aging, according to a 2023 report in Aging and Disease. You probably already have black pepper in a little shaker on your kitchen table for easy use, but there are many other ways to use the spice to elevate meals and even desserts' flavor profiles. For example, you can try sprinkling a bit of black pepper into fruit salads for a surprising kick or using it as a garnish on homemade baked goods. Rosemary
Toss a few rosemary sprigs into a pan while searing steak or chicken to help infuse the meat with a finger-licking herby flavor. If you're on a plant-based diet, rosemary is an excellent addition to sauteed veggies and tofu. Snyder says that this herb offers major flavor and protective plant chemicals like antioxidants. Polyphenols, a type of antioxidant in rosemary, help reduce inflammation by slowing down cytokines, which control the body's inflammation response, according to a 2020 Iranian Journal of Basic Medical Sciences study.
Nothing perks you up like a whiff of peppermint. Findings from a 2020 meta-review of controlled clinical trials published in Clinical and Translational Science show that peppermint oil helps relieve symptoms of irritable bowel syndrome (IBS) after taking it for 12 weeks. "The compound menthol in peppermint oil is thought to help by relaxing muscles in the digestive tract," Snyder says. If you struggle with bloating and gas, consider making peppermint tea part of your weekly or daily nighttime routine. And during the day, you can easily make an iced version. "I love freshly crushed mint stirred into lemonade and sparkling water in the summer—so refreshing," Snyder says. RELATED: The 11 Highest-Quality Green Teas On Grocery Shelves Sage
It turns out the cliche, "You are what you eat," might just apply to this cognition-supporting herb. Sage has been linked to improving memory, notably immediate word recall, in a small 2003 study in Pharmacology, Biochemistry, and Behavior. Sage extract was also observed to help improve brain function in people with mild to moderate Alzheimer's disease in a 2003 Journal of Clinical Pharmacy and Therapeutics. There are many ways to incorporate sage into your meal plans. Its earthy, peppery flavor works well in seared chicken and steaks, pasta dishes, roasted veggies, and even soups. You can also use it to infuse flavor into brown butter as a garnish. Garlic
Don't let garlic's distinct odor prevent you from loading up on this powerful plant food. Many of its health benefits can be attributed to its smelly organosulfur compounds. A 2019 study in Trends in Food Science & Technology suggests that garlic has antiviral properties that can help support immunity. "The sulfur compounds in garlic help improve immunity by stimulating microbe-fighting neutrophils, or white blood cells," Snyder says. When garlic is crushed, it releases the sulfur compound allicin, which is linked to immune-supportive benefits. So next time you're cooking pasta or stir-fry, try sauteeing some crushed garlic and adding it to the mix. "Garlic can also be used to season eggs or avocado toast in the morning, as a flavor enhancer for salad dressings at lunch, and incorporated into glazes and rubs to use on protein-rich foods at dinner," Best says. 
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Over the last few decades, what we know about dietary fats has evolved. In the 1990s, we thought all fat was bad, thus the explosion of low-fat diets and fat-free snacks. Fast-forward to today, and now we know better. Some fats, like the ones found in nuts, seeds, avocados, and olive oil, have many healthy properties. But there are indeed unhealthy fatty foods rich in saturated and trans fats that, if consumed in excess, may lead to serious health issues, such as cardiovascular disease, certain cancers, and other health conditions. While not all fats are bad, some fat-laden foods are worse for your health than others. Read on to learn about the unhealthiest fatty foods you should limit in your diet, and for more, don't miss 9 Low-Fat Foods That Are Actually Unhealthy. Sausage
Sausage, whether it's part of your breakfast spread, incorporated into a meatball recipe, or sizzling on the grill during summer, ranks among the unhealthiest fatty foods. While it offers a protein punch, it's surprisingly high in fat, typically crafted from pork along with an array of spices, herbs, and seasonings. According to the USDA, pork sausage provides more fat than protein, and fat makes up most of the calories in this food. Not to mention, a third of the fat in pork sausage is from saturated sources. This makes it an unhealthy source of fat in addition to its high sodium content and the concerning preservatives sometimes used, like sodium nitrates. If you love the flavors of sausage, look for chicken or turkey varieties that are much lower in fat and avoid options that also contain nitrates. RELATED: 10 Best & Worst Pork Sausage Brands, According to RDs Bacon
Many people add bacon to their meals to boost protein, and while you get a couple of grams per slice, the fat and saturated fat in your dishes will be driven up too. Bacon contains just as much fat in a single slice as protein. For a lower-fat alternative, turkey bacon is a great option, with some varieties even omitting nitrates for an even healthier option. RELATED: What Happens to Your Body When You Eat Bacon Shortening
Shortening is a type of manufactured fat that is solid at room temperature. It is most often used in baking because it lends to a crumbly pastry texture; however, its popularity has decreased over the years as we learned more about the unhealthy fats it contains. Shortening is made by adding hydrogen to vegetable oil. This hydrogenation process produces trans fats, the most concerning form of dietary fat. Because of the trans fats sound in shortening, it should be an ingredient you drastically limit in your cooking and baking. You could even remove it completely from your pantry and use butter in your baking as a slightly healthier alternative. Although the fats in butter still aren't as healthy as those in olive oil, for example, there is a little less concern over the saturated fat in butter than the trans fats in shortening. RELATED: 12 Healthiest Butter Substitute Brands, According to Nutritionists Ice Cream
Finishing your day with a bowl of ice cream is a pastime for many, but those scoops aren't doing any favors for your health. Ice cream is typically made with whole milk and heavy cream, two ingredients with high fat contents. While each dairy-based liquid provides important nutrients, like vitamins A and D, and calcium, a large amount of fat comes from saturated sources. For example, 100 grams of heavy cream contains 35 grams of fat, and 20 of those grams are saturated. About half of the fat grams in whole milk come from saturated fat, making it slightly healthier. The saturated fat in ice cream isn't the only thing that makes it unhealthy. You'll also find ice cream loaded with added sugar, another concerning ingredient. If you're craving a sweet treat, look for low-fat, low-sugar ice cream and frozen yogurt as healthier alternatives. RELATED: 9 Healthiest Frozen Yogurts on Grocery Shelves—and 3 To Avoid Salad Dressing
A bed of lettuce loaded with veggies and lean protein may be one of the healthiest meals, but the dressing you use to top your veggies is a different story. Manufactured salad dressings are generally high in fat and contain added salt, sugar, and preservatives that make them less healthy than most dressings made at home. Creamy dressings, like ranch, are especially unhealthy because they contain ingredients that provide saturated fat. It is also especially high in calories, which can contribute to meals loaded with excess energy. Instead of bottled creamy dressings, go with vinaigrette-style options. Although these are made with vegetable oil, which isn't quite as healthy as olive oil, they have a better nutrition profile than most creamy dressings. Your best bet is to make your own dressing at home using olive oil, vinegar, and seasonings of choice. RELATED: 11 Healthiest Salad Dressings To Buy, According to a Dietitian Pastries
From donuts to croissants and biscuits, pastries are another source of unhealthy fat. The type and amount of fat in pastries are a concern, but so is the added sugar content. Added sugar has been linked to health conditions like increased liver fat and a negative impact on blood lipids, both of which could lead to serious health complications. Most pastries are made with butter or shortening, which is why they are considered an unhealthy source of fat. Even those made with oil, like soybean oil, may not be high in saturated fat, but they may promote inflammation in your body. Homemade pastries can be made in a way that limits unhealthy fats. For example, use unsweetened applesauce instead of oil or plant-based butter instead of shortening or regular butter. Red meat
Whether you enjoy a ribeye or hamburger, beef is another unhealthy fatty food. While it does pack plenty of protein, fattier cuts of beef pack a high amount of fat grams and saturated fat. Even though saturated fat isn't considered to be as bad for your health as trans fats, the American Heart Association recommends that no more than 6% of your total calories in a day come from saturated fats. For someone who eats 2000 calories per day, this means limiting your intake to no more than 13 grams of saturated fat. For reference, a 3.5-ounce portion of ribeye provides more than half this amount at 8 grams. You don't need to cut out red meat from your diet completely, but when you do enjoy beef, choose lean cuts with limited visible fat and purchase ground beef that is at least 93% lean. Hot dogs
Speaking of meat that is an unhealthy source of fat, hot dogs are at the top of that list. Hot dogs are most often available in pork and beef varieties, both of which have a high fat content. In fact, a single beef hot dog can have twice as much fat as is does protein. Not only does this make it a poor source of protein, but the 13 grams of fat provide a considerable amount of saturated fat. In addition to be an unhealthy source of fat and providing minimal protein, hot dogs can also be high in sodium and contain concerning preservatives, like nitrates. RELATED: 8 Hot Dogs That Use the Highest Quality Ingredients Poultry skin
When cooking your Thanksgiving turkey or breaking down a rotisserie chicken, the skin is often thought of as the most flavorful part of the bird. This is likely true because of its fat content, but it's also what makes it an unhealthy fatty food. Poultry skin may provide a desirable texture and flavor, but it could be at the expense of your health. A 3.5-ounce serving of chicken skin provides over 30 grams of fat, about a third of which comes from saturated fat. You'll get a little bit of protein from the skin, but not nearly as much as what is found in the white meat. Fried foods
Have you ever enjoyed a crispy funnel cake at the fair, savored your favorite chips, or relished the crunchy onion rings alongside your burger? While delicious, these beloved fried delights serve as prime examples of unhealthy sources of dietary fat. The rationale behind why fried foods are some of the unhealthiest fatt foods is twofold: You have the fat in the food item plus the fat from the oil used to fry it. For example, a corn dog contains the unhealthy fat from the hot dogs plus the unhealthy fat found in most common frying oils. Corn and blended vegetables are most often used for frying, and both of these oils contains high amounts of Omega-6 fat. This type of fat may promote inflammation in the body, especially when your intake of omega-3 fat is too low. While occasional indulgence in fried fare can be worked into a healthy meal plan, but keep it minimal and choose grilled, baked, and sauteed items more often.
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There's widespread uncertainty about whether or not dairy is good for you, especially when it comes to weight loss. Some concerns stem from the fact that many dairy foods are high in saturated fats associated with heart disease and weight gain or that consuming dairy may lead to inflammation. Additionally, many people are lactose intolerant and avoid dairy altogether. However, recent studies and expert opinions have challenged these beliefs and highlighted the benefits of consuming dairy foods for weight loss. Dairy naturally contains important nutrients like calcium and protein, and research has shown that it can absolutely be a part of a balanced weight loss diet. One 2019 review found that dairy foods—even whole-fat options—don't lead to weight gain. In fact, they may decrease body fat and increase lean body mass. Additionally, consuming fermented dairy products, such as yogurt and cheese, is not only linked to a lower risk of cardiovascular disease but may also protect against type 2 diabetes. S what are some of the best products for those looking to add dairy to their day, and how can these items specifically help with losing weight? We answered these questions by talking with a dietitian about the healthiest dairy foods and drinks. Read on to learn more, and check out these Easy 5-Ingredient Meals for Weight Loss. 2% milk
People may often assume that they can't have milk when they're trying to lose weight, often because it contains fat and natural sugars. But this simply isn't true! According to Lauren Manaker, MS, RDN, 2% milk can help you achieve your goals. Manaker says, "2% milk can be a valuable component of a weight loss diet due to its balanced nutritional profile." For starters, "It delivers a moderate amount of fat, enhancing satiety and reducing the frequency of snacking on less healthy options," she says. Manaker also adds that the protein content in 2% milk "aids in muscle repair and growth, which can be particularly useful after exercise sessions." Beyond providing fat and protein to keep you full and help you build muscle, Manaker adds that the calcium it contains "is not only pivotal for bone health but may also play a role in body weight regulation." She adds, however, that "more data is needed to confirm this." RELATED: 25 Superfoods That Are Surprisingly High in Protein Regular Yogurt
Whether you eat it with granola or berries, yogurt can be an extremely healthy part of your weight loss goals. Firs, this dairy product contains protein, which can help you feel more satiated, boost your metabolism, and help you build lean muscle mass. On top of its protein content, yogurt is fermented, making it an excellent source of probiotics. These probiotics can directly improve your gut microbiome, and a healthy gut has been linked to greater weight loss and management. According to a review of over 20 research studies published in the International Journal of Obesity, consuming yogurt has been linked to lower body weight, smaller waist circumference, and lower body fat. RELATED: The 11 Best Yogurts for Weight Loss Greek Yogurt
Greek yogurt is similar to regular yogurt; it just goes through an extra straining process that removes the whey liquids, which gives it a thicker texture and a tangier flavor. Aside from the flavor differences, Greek yogurt is also naturally lower in sugar and higher in protein than regular yogurt. Protein can help you lose weight for many reasons, and some people choose to cut down on their sugar intake because of the link between high-sugar consumption and weight gain. This makes Greek yogurt a great choice for those looking to increase their protein and reduce their sugar intake as part of their weight loss plan. RELATED: The 6 Healthiest Greek Yogurts Skyr
Throwing another type of yogurt into the mix, Skyr is an Icelandic dairy product that Manaker says works great as a part of a weight loss diet. " The protein in skyr helps promote satiety, making one feel fuller for longer periods, which can lead to a reduction in overall calorie intake," she says. "Furthermore, the probiotics present in skyr aid in improving gut health, which is crucial for maintaining a healthy metabolism." Kefir
Kefir is a fermented product made from dairy milk, and according to Manaker, "this beverage is rich in probiotics, proteins, and various vitamins and minerals," and it makes for an excellent healthy dairy item for your weight loss goals. "Its unique fermentation process, involving the culture of kefir grains in milk, results in a tangy, slightly carbonated drink that supports digestive health through its probiotic content," she says. "These beneficial bacteria may boost metabolism and enhance the body's ability to digest and assimilate nutrients effectively." She also adds that " kefir's high protein content can increase feelings of fullness, reducing overall calorie intake and supporting weight loss efforts." RELATED: 7 Fermented Foods Scientifically Linked to Better Health Cottage Cheese
Cottage cheese stepped into the spotlight a few years back when people started realizing you can use it in a variety of recipes like smoothies, ice cream, dips, and even bread. Because of how easy it is to add to your favorite foods, and the fact that it has a lower fat content and tons of protein, cottage cheese is an excellent dairy food for those trying to lose weight. RELATED: Can Cottage Cheese Help You Lose Weight? Labneh
If you haven't tried labneh yet, you're missing out—not just because of its health benefits but because of its addictingly tasty flavors. "A creamy, tangy cheese made by straining yogurt to remove most of its whey, labneh is a staple in Middle Eastern cuisine known for its versatility and health benefits," says Manaker. "Its high protein content makes it an excellent choice for those aiming to lose weight, as it can help in feeling fuller for longer periods, reducing overall calorie intake." She adds, "the probiotics found in labneh assist in maintaining a healthy gut microbiome, which is crucial for digestion and may play a role in weight management." String Cheese
Nope, string cheese isn't just for your kid's lunchbox. This snack is perfect for your weight loss goals because it's already portioned out so you don't have to worry about consuming too much. And on top of that, each stick contains a helpful dose of protein to keep you full until you're next meal. For instance, it of course depends on the type of cheese and brand, but a standard string cheese contains about 7 grams of protein for only 80 calories! If you want to add some fiber to your snack, which is a nutrient that can also help you feel more full, add some apple slices or some whole-wheat crackers to your plate. RELATED: 9 Best & Worst Mozzarella Cheeses Fortified Milk
Any time you go to the store, you know there are rows and rows of different types of milk to choose from. Although we've already discussed that dairy milk comes with helpful nutrients like fat, protein, and calcium, you can also buy fortified cow's milk, which means certain vitamins have been added to the milk in addition to what's naturally there. Fortified milk most commonly contains vitamins A and D, both of which have been linked to potentially helping with weight loss efforts. According to a study published in the International Journal of Preventative Medicine, deficiency in vitamin D has been connected to a greater risk of obesity, and supplementing this vitamin can help with weight loss. Another study found that there is a possible connection between vitamin A and weight loss (as well as abdominal fat loss, specifically), but this was an animal study and more research is needed overall. Because dairy milk in general can be helpful in people's efforts to lose weight, buying fortified milk when you feel you may be lacking in certain vitamins can help you even more. Pre-Portioned Cheese Spreads
Similar to string cheese, pre-portioned cheese wedges are a great weight-loss snack. Many brands make spreadable cheese that comes individually wrapped and are lower in calories while still maintaining their protein and calcium content. These snacks work great for weight loss because you can keep your calories at bay and still enjoy a savory snack.
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Who among us hasn't felt the siren call of a sugary treat beckoning us with its irresistible charm? Sugar cravings are a universal experience, threading through the tapestry of our days with the promise of a sweet escape. Whether it's the allure of that chocolate bar after a long day or the anticipation of a homemade cookie, these cravings are little whispers of joy in our routines. But everything comes with its pros and cons. Eating too many sugary treats may satisfy a sweet tooth; however, doing so can contribute to a myriad of health concerns when consumed in excess, including an increased risk of dental cavities, weight gain, and heart health concerns. A wide variety of factors can impact sugar cravings, including psychological triggers, hormonal fluctuations, and dietary choices. While your beverage choices are unlikely to make or break your desire for something sweet, choosing some drinks over others may help you combat your sugar craving naturally in certain situations. If you are finding yourself having sugar cravings, here are the seven drinks you may want to consider to help tame your hankering. Lower-sugar sodas
Lower-sugar sodas can be a tactical choice for those looking to manage or reduce their sugar cravings. These beverages typically contain less sugar than their full-sugar counterparts, potentially leading to reduced sugar intake overall. When consumed in moderation, they can satisfy the desire for a sweet taste without delivering the full load of sugar found in regular sodas. This can help in gradually diminishing the body's craving for sweets, acting as a stepping stone towards adopting a healthier diet with lower sugar content overall. Unlike diet sodas, which may use artificial sweeteners for their sweet taste, some lower-sugar sodas combine smaller amounts of sugar with natural, non-nutritive sweeteners, like stevia leaf, to provide the flavor we know and love. RELATED: 25 Healthy, Low-Sugar Soda Alternatives Watermelon juice
If fruit juice is what you are craving, reaching for watermelon juice may quench your thirst while helping you manage your sugar craving. One 8-ounce glass of watermelon juice (made with just the juice of watermelon) provides around 70 calories and zero grams of added sugar (note it does contain natural sugars). But one of the main reasons this drink made our list is because it is a natural source of magnesium. Magnesium deficiency can play a significant role in driving sugar cravings, as this mineral is essential for glucose metabolism. Without sufficient magnesium, the body can struggle to regulate blood sugar levels, leading to an increased desire for sweets as a quick energy source. Each 8-ounce glass provides 24 grams of this important mineral. Water
Yes plain old H2O may help you curb your sugar craving naturally and conveniently. Why? Some people think they are hungry when they are actually thirsty. So, leaning on water when a sugar craving hits may allow you to tame your thirst, and in turn, manage your sugar craving. Because maybe you didn't need sweets after all and your body was just asking for a sip of water! RELATED: Here's How Much Water You Should Drink Every Day To Lose Weight Matcha
Matcha, a finely ground powder made from specially grown and processed green tea leaves, has soared in popularity for its unique taste, health benefits, and cultural significance in tea ceremonies. Its ability to help manage sugar cravings stems from its high content of L-theanine, an amino acid that promotes relaxation and well-being, while reducing stress and anxiety, which are common triggers for sugar cravings. If you aren't a matcha fan, traditional green tea would work similarly. Kombucha
Kombucha is a fermented tea known for its tangy taste and numerous health benefits, particularly its potential to aid in managing blood sugar levels. This beneficial effect can be attributed to the presence of acetic acid, produced during the fermentation process. Acetic acid is believed to improve insulin sensitivity, allowing the body to utilize glucose more effectively and potentially lowering blood sugar levels. Additionally, kombucha contains probiotics, which contribute to a healthier gut microbiome—a factor linked to improved glucose metabolism and certain food cravings and desires. Data from Georgetown University showed that drinking certain kombuchas with a diverse range of probiotic bacteria may reduce blood sugars among people with type 2 diabetes. When choosing your kombucha, be sure to opt for one with live bacteria that come from different strains, and that contains acetic acid. Apple Cider Vinegar Shots
Apple cider vinegar (ACV) shots are small servings of concentrated apple cider vinegar, often mixed with water and sometimes sweetened or flavored for palatability. These shots are reputed to aid in managing sugar cravings by helping stabilize blood sugar levels among certain populations. The acetic acid found in ACV is thought to slow down the digestion of carbohydrates, leading to a more gradual release of glucose into the bloodstream. This process can help mitigate spikes in blood sugar that often lead to increased sugar cravings, making ACV shots a popular choice for those looking to maintain a balanced diet and manage their sugar intake. RELATED: What Happens to Your Body When You Drink Apple Cider Vinegar Infused Water
Infused water is a refreshing way to stay hydrated by infusing fruits, vegetables, and herbs in cold water. This process not only enhances the flavor of water, making it more appealing to drink but also incorporates the subtle essences and nutrients of the infusion ingredients. When it comes to managing sugar cravings, infused water can be a powerful ally. The natural sweetness from fruits like berries, watermelon, or citrus can satisfy your sweet tooth without the need for added sugars, helping to curb cravings in a healthy and hydrating manner.
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People go low-carb for a variety of reasons. Whether it's to lose weight, improve your blood sugar levels, or help with another specific health need, finding foods lower in carbohydrates can be helpful for many people. And if you're trying to lower your carb intake at every meal, having some recipes for filling low-carb breakfasts can come in handy when you want to stick to your goals. Common carb-heavy breakfast foods like pancakes, waffles, oatmeal, toast, yogurt, muffins, and donuts make it easy to go overboard on carbohydrates first thing in the morning. But if you need to watch your intake, fear not, because it's easier than you may think to find low-carb breakfasts you enjoy. Read on for 35 delicious, easy-to-make, low-carb breakfast recipes you can try today. Then check out 7 Best Low-Carb Breads on Grocery Shelves. Sausage and Mushroom Frittata
Ingredients like eggs, smoked sausage, goat cheese, scallions, and mushrooms make this frittata a deliciously healthy low-carb breakfast to start your day. And because of the eggs and sausage, you'll also get a helpful boost of protein. Get our recipe for Sausage and Mushroom Frittata. RELATED: 38 High-Protein Breakfasts That Keep You Full Ham and Cheese Omelet
Omelets are such an easy breakfast to make, and they're so versatile that you can make them with whichever ingredients you'd like. This low-calorie omelet calls for prosciutto, cheese, mushrooms, milk, and cheese, so you can get plenty of protein while keeping your carbohydrate intake low. Get our recipe for Ham and Cheese Omelet. Paleo Breakfast Sausage
Making your own breakfast sausage is easier than you'd think with this recipe. You'll still get some carbohydrates from ingredients like apple and fennel seeds, so even though this sausage recipe is great for sticking to a lower-carb meal, those with stricter limits like a keto diet may want to double-check before cooking. Get our recipe for Paleo Breakfast Sausage. Broccoli Cheese Egg Muffins
Want to start the day off with a heartier muffin? These flourless, low-carb muffins from registered dietitian Julie Andrews, MS, RDN, FAND at the Healthy Epicurean are savory and delicious. Don't like broccoli? They're also easy to customize with your favorite vegetables, and they can be made ahead of time, frozen, and reheated in under a minute. Enjoy three of them for just 7 grams of carbohydrates. Get the recipe from The Healthy Epicurean. Breakfast Veggie Burger
People don't often think of a veggie burger for breakfast, but all you have to do is add an egg, a slice of tomato, some onions, and avocado slices to make this a complete and healthy breakfast. Veggie burgers still contain some carbohydrates because they often use beans or grains, but eating them without a bun will help you keep your carb intake under control. Get our recipe for Breakfast Veggie Burger. RELATED: 10 Best Low-Carb Vegetables for Weight Loss Loaded Vegetable Frittata
It makes sense that eggs are such revered breakfast staples. These protein-packed nutritional powerhouses are also low in calories and carbs. But if you're sick of basic boiled eggs or scramble, zhuzh up the flavors of your morning meal with the eggcellent additions of vibrant veggies while keeping its carb count low. Get our recipe for Loaded Vegetable Frittata. Overnight Chia Pudding
If a fiber-forward, low-carb breakfast is what you're after, a recipe featuring chia seeds may be the answer to your prayers. Not only are chia seeds chock-full of fiber (about 10 grams per ounce) but eating them will also give you a healthy dose of omega-3s. For a sweet sampling of satiating chia seeds, try this overnight chia pudding. Get our recipe for Overnight Chia Pudding. Spicy Waffled Cauliflower Hash Browns
When eating a low-carb diet, perhaps one of the most challenging foods to limit or abstain from is potatoes. Luckily, when it comes to texture, cauliflower is a great alternative that can mimic the consistency of starchy potatoes—but with fewer carbohydrates. If you have a waffle maker at home, these flavorful cauliflower hash browns are a creative way to keep the carb count low while kicking your potato cravings to the curb. Use them as a base for some sliced avocado, turkey bacon, and a poached egg, or add a second hash brown on top for a breakfast sandwich. Get the recipe for Spicy Waffled Cauliflower Hash Browns. Keto Overnight Oats With Berries & Cream
Up the ante on basic, carb-laden oatmeal with this recipe, which combines hemp hearts, walnuts, and chia seeds, for a keto-conscious, low-carb breakfast that will surely stick to your bones and keep you full for hours. The addition of chopped walnuts and chia seeds also provides omega-3 fatty acids, not to mention giving the dish a more oatmeal-esque texture. Get our recipe for Overnight Oats With Berries & Cream. Berry Cauliflower Smoothie
Another way to capitalize on cauliflower's creamy texture post-blending is to use it as a base in a lower-carb smoothie. When in pursuit of the ideal velvety textured smoothie, adding a dollop of Greek yogurt, a bit of banana, or even avocado is the way to go. However, if trying to keep the carb count low at breakfast time, blended cauliflower can be a tasty lower-carb ingredient swap to consider making when whipping up a smoothie. Capitalize on cauliflower's creamy texture post-blend by using it as a base in this lower-carb berry smoothie. Get our recipe for Berry Cauliflower Smoothie. RELATED: 9 Best Low-Carb Pasta Brands on Grocery Store Shelves Veggie Scramble With Mushrooms, Spinach, & Goat Cheese
For a fluffy yet creamy, soft, scramble, this combination of eggs, spinach, mushrooms, and goat cheese is a simple yet delicious way to get your fill of nutritious veggies while also keeping your carb count low. Get our recipe for Veggie Scramble with Mushrooms, Spinach, and Goat Cheese. 10-Minute Baked Eggs With Mushroom & Spinach
If you are short on time amid your weekday breakfast routine, but you love the flavor combination featured in eggs, spinach, mushrooms, and goat cheese spinach scramble, it's time to break out those ramekins! Because this baked egg iteration will give you similar flavor vibes. Although this recipe doesn't include goat cheese, the addition of green chilies, onion, and Canadian bacon takes this savory taste profile to the next level. Best of all, you're still getting all these bold flavors via a nice serving of protein and veggies without taking a major hit in the carb department. Get our recipe for 10-Minute Baked Eggs With Mushrooms & Spinach. Crunchy Breakfast Salad With Eggs
Who says you can't enjoy a filling salad at breakfast? This elegant salad is an idyllic medley of crisp snap peas, radishes, cucumbers, and boiled eggs. For an additional low-carb crunch that will also provide some healthy omega-3 fats, sprinkle a few walnuts on top and prepare to have any cravings well-curbed until lunch. Get our recipe for Crunchy Breakfast Salad With Eggs. 10-Minute Mediterranean Tofu Scramble
For a low-carb breakfast that will give you a taste of Mykonos in 10 minutes, you have to try this tofu scramble. You don't have to be vegetarian or vegan to appreciate a yummy tofu-based dish. If you're looking to spice up your mornings with a lean protein other than the usual meat, eggs, and seafood, tofu might be the satiating protein you're searching for. This fast and easy tofu scramble also has a bit of a Mediterranean flair, as it combines flavorful ingredients like bell peppers, feta, parsley, and tomatoes. Get our recipe for 10-Minute Mediterranean Tofu Scramble. Breakfast Burrito
This recipe swaps out the carbohydrate-laden tortilla wraps for bright, bold collard green leaves. Then stuff this serving of healthy veggies with hot and savory scrambled eggs, onions, peppers, and spinach. Just be mindful that this recipe also incorporates one cup of potatoes, which comes out to about 32 grams of carbs. So to keep this dish within a low-carb range, skip them or use them very sparingly in this recipe while also being mindful of your carbohydrate intake the rest of the day. Get our recipe for a Whole30 Breakfast Burrito. RELATED: 14 Best Low-Carb Desserts on Grocery Store Shelves Butternut Squash Hash
This sweet yet also savory, golden brown butternut squash hash is one of those low-carb breakfasts that's so delicious it transcends morning meals, making for a nutritious lunch or even dinner side. Though this recipe suggests Blackberry Sage Breakfast Sausage Sausage, it also says any Whole30-compliant sausage will do. Get our recipe for a Butternut Squash Hash. Green Machine Veggie Casserole
A marriage between the aforementioned flourless, low-carb muffins and low-carb veggie frittata is this protein-forward, fiber-dense veggie casserole. All you need to make this is a casserole dish, a few eggs, coconut milk, onions, some seasoning, and your favorite green veggies, and you have an irresistibly satisfying yet filling low-carb breakfast of champions. Get our recipe for the Green Machine Veggie Casserole. Savory Parsnip Waffles
This savory, parsnip-based waffle will surely be a huge hit with those joining you in your breakfast nook. Parsnips are another veggie that can help satisfy any fried potato- or refined bread-driven hankerings as you scale back on your carb intake. Though highly underrated, this root veggie can make for a great low-carb ingredient swap for waffles, shredded hashbrowns, and more. As for this recipe, in particular, you can try using other root and cruciferous vegetables, as well, like shredded sweet potatoes, cauliflower, and even carrots. Get our recipe for Savory Parsnip Waffles. Avocado With Everything Bagel Seasoning
There's no denying that over the last decade or so, avocado toast has become an increasingly popular item featured on most breakfast and brunch menus. However, if you're trying to minimize your carb intake, finding a way to eat fewer carbs while still enjoying flavor sensations similar to avocado toast or avocado on a bagel can be challenging, to say the least. Fortunately, we have a simple yet nutritious recipe solution to give you the best of both worlds. Topped with everything bagel seasoning and a dash of olive oil, which adds even more quality fat to your plate, this is truly the filling, high-fat breakfast of your low-carb dreams. Get our recipe for an Avocado with Everything Bagel Seasoning. Zucchini Noodles With Bacon Vinaigrette
Pasta for breakfast? Yes, please! But unlike traditional pasta recipes that are riddled with carbohydrates, this recipe uses spiraled zucchini noodles (or "zoodles"), giving you an extra helping of veggies while keeping the carb count low. Get our recipe for Zucchini Noodles With Bacon Vinaigrette. RELATED: 20 Healthy Weight Loss Breakfast Recipes for Busy Mornings Keto Breakfast Sandwich
Whether you're watching your carb intake or not, it's hard to say no to a delicious breakfast sammie. Fortunately, you no longer have to pass on yummy bacon, egg, and cheese thanks to this recipe, which uses cloud bread, a lighter-than-air, lower-carb alternative to traditional bread. Take the flavor dimensions of this dish a step further by also opting for pepper jack cheese, a little guac, and pico de gallo for an indulgent low-carb breakfast. Get our recipe for a Keto Breakfast Sandwich. Eggs Baked in Cream With Prosciutto, Parmesan, & Basil
Is it just us, or is anyone else amazed at how many filling, flavorful ingredients can be packed into a tiny ramekin without any signs of carbohydrates? This mouthwatering dish features a combination of butter, heavy cream, cheese, eggs, and prosciutto, for a decadent breakfast that will keep you fully charged until lunch. Get our recipe for Eggs Baked in Cream with Proscuitto, Parmesan, & Basil. Frizzled Eggs & Sausage With Sauteed Greens
Sure Sam-I-am was initially quick to shut down the prospect of "green eggs and ham," but we doubt he'd be able to resist this plate of sauteed greens, sizzling eggs, and sausage. It's a great balance of healthy fats, protein, and vitamins that will have you feeling full and ready to conquer the day. While the name of this recipe may not roll off the tongue as easily as Seussical: The Musical, don't be surprised if you find yourself wanting to chow down on this delicious low-carb breakfast "here or there—yes, you will eat it anywhere." Get our recipe for Frizzled Eggs & Sausage With Sauteed Greens. Shakshuka
If you love spicy food and are looking for an exciting way to use up the last of your pasta sauce or crushed tomatoes in your pantry via a low-carb recipe, this paleo-friendly shakshuka recipe is a great way to tick off all of these boxes. Shakshuka is a classic Maghrebi dish from North Africa, which combines poached eggs with tangy tomatoes, sauteed bell peppers, onion, and garlic, and a spicy red pepper paste known as harissa. Get our recipe for Shakshuka. Broccoli-Cheese Eggs in a Mug
If you're short on time—and your casserole dishes or ramekins are still soaking in the sink—why not combine all your fave low-carb scramble, frittata, or omelet ingredients into a mug? Not only is this low-carb breakfast nutrient-dense but also using a mug makes this meal easier to grab and go when it's time to get on the move in the morning. Get our recipe for Broccoli-Cheese Eggs in a Mug. RELATED: 43 Healthy Keto Snack Recipes for Weight Loss Spring Vegetable Frittata
Requiring four cups of fresh spinach, this veggie low-carb frittata will not only fill you up, but also fuel your body with the calcium, magnesium, and fiber your body craves. If enjoying this dish as a low-carb breakfast, prepare to feel full all day while also receiving a boost of natural energy. Get our recipe for Spring Vegetable Frittata. Denver Omelet
Why pay for a greasy diner omelet that's been cooked in cheap oils and stuffed with fatty fillings that are likely saturated in more oils and overseasoned with salt, when you can oversee the health content of your breakfast yourself by making a nutritious, low-carb omelet in the comfort of your kitchen? With this low-carb breakfast recipe, you can enjoy a classic Denver omelet without the extra junk that does not serve you or your body well. Get our recipe for a Denver Omelet. Scrambled Eggs With Salmon, Asparagus, and Goat Cheese
This nutritious scramble recipe has all the makings of hearty breakfast fare—butter, cheese, protein—but with healthy fats and fresh vegetables while taking a light caloric toll. And if at this point in your low-carb dieting journey, you feel as though you've beaten almost every other egg recipe to death (pun intended), you'll love how the savory, omega-3-rich salmon used here will brighten up every mouthful with a dynamic, new flavor combo. Get our recipe for Scrambled Eggs With Salmon, Asparagus, & Goat Cheese. Keto Pancakes
Made with only five ingredients—almond flour, coconut oil, milk, eggs, and baking powder—these keto-friendly, low-carb pancakes are a fun way to start your day while sticking to your goals. You can also add a sweetener of choice if you'd like. Get the recipe from The Big Man's World. Chocolate Chip Protein Muffins
These healthy, low-carb breakfast muffins from Ayat Sleymann, RD, are made with high-protein Kodiak Cake mix, Greek yogurt, and of course, chocolate chips. If you like, add mashed banana to boost the sweetness and your potassium intake at the same time. (However, if you're watching carbs closely be aware that bananas do have carbs.) Each muffin sans banana has seven grams of carbohydrates, so enjoy two muffins and a glass of milk, and you'll still be under 30 grams of carbs when you start your day. Get the recipe from Mom Nutritionist. RELATED: 10 Best Keto Recipes for Weight Loss Keto Breakfast Casserole
A keto-friendly casserole made with eggs, heavy cream, gruyere cheese, kale, and your choice of avocado oil or ghee, this low-carb breakfast is delicious and will leave you feeling satiated until lunch. Get our recipe for Keto Breakfast Casserole. Carrot Cake Baked Oats
Wish you could eat cake for breakfast? Your wish will come true when you make these carrot cake baked oats from Leanne Ray at Healthy(ish) Appetite. This breakfast treat is only 22 grams of carbohydrates—and that includes the cream cheese frosting. (Wow, so good!) Get the recipe from Healthy(ish) Appetite. Savory Quinoa Breakfast Bowl
These hearty and filling savory quinoa breakfast bowls from Brynn McDowell, RDN, at the Domestic Dietitian, could work for brunch with a crowd as well as breakfast on your own. To keep your meal low-carb friendly, keep your portion of quinoa down to a half cup. This will limit the carb count to about 15 grams. Then, heap your bowl full of as many veggies as you like to get full and stay satisfied all morning long. Get the recipe from The Domestic Dietitian. Berry Chocolate Smoothie
Prefer to whip up your breakfast and drink it on the go? Plant-based dietitian Amy Gorin, MS, RDN, offers a low-carb berry chocolate smoothie recipe. It's full of antioxidants from frozen blueberries and strawberries and can be blended up in five minutes on a busy morning. All this chocolate goodness, and only 24 grams of carbohydrates. Get the recipe from Plant Based With Amy. RELATED: 14 Best Egg White Recipes for Weight Loss 5-Minute Pesto Eggs
Do you love Mediterranean flavors? Start your day with registered dietitian nutritionist Anne Danahy, RDN's 5-Minute Pesto Eggs. The only carbs are those in the toast you use as a base for your savory creation. Eggs, pesto, tomatoes, and feta cheese? Yes, please! Get the recipe from Craving Something Healthy. This story has been updated to include new information, fact-checking, and copyedits.
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| When you think of "low-calorie foods," your mind may go straight to "boring" and "not filling enough," but these things don't have to be true. Just because a snack is considered low-calorie doesn't mean it has to be unsatisfying. In fact, once you know what to look for, you can easily find tasty, filling, low-calorie snacks that you enjoy eating.
What's important in finding a filling low-calorie snack is making sure you're getting the right nutrients to satiate you so you aren't left feeling hungry afterward. For instance, even though you can eat three Chips AHOY! cookies for a little over 150 calories, you won't be anywhere close to satisfied after.
"Many people snack on junk food or empty calories that are often high in sugar and saturated fat. While they might be satisfying in the moment, they typically crave another snack shortly after," explains Amy Goodson, MS, RD, CSSD, LD . "Choosing snacks that are low to moderate in calories and contain fiber and protein will help you feel more satisfied and help keep you fuller longer."
And even though many people may think they need to avoid snacking altogether to stick to their calorie goals, this isn't true either. There are plenty of benefits to enjoying a healthy snack.
The health benefits of low-calorie snacking
You can add a serving of fruits or vegetables to your day: "Snacks can be a great way to add nutrients to your day by incorporating a fruit or veggie," says Goodson.
You may be less hungry at your next meal: Many people snack on junk food or empty calories that are often high in sugar and saturated fat. While they might be satisfying in the moment, they typically crave another snack shortly after. "Choosing snacks that are low to moderate in calories and contain fiber and protein will help you feel more satisfied and help keep you fuller longer," says Goodson.
You may make better food choices later in the day: "Nutrient-rich snacking between meals can help keep you from being as hungry the next time you eat. This can help people manage portion sizes and often make better selections because—let's face it—when you feel really hungry, you never crave the healthiest foods," explains Goodson.
Better blood sugar balance means more energy: "Snacks with protein and fiber can also help keep blood sugar stable, which helps keep your energy levels stable as well," Goodson continues.
Now that you understand why snacking can be a healthy habit, you may still be wondering how to find some low-calorie snacks that you really enjoy. Read on for our dietitian-recommended list of 32 filling, low-calorie snacks, then check out the 20 Best High-Protein, Low-Calorie Foods.
Greek Yogurt
Calories per serving: 73
"Plain Greek yogurt provides 15–17 grams of high-quality protein per 6-ounce serving, depending on the brand," says Goodson.
The protein will help you stay fuller longer, and when paired with fiber from berries, you have a nutrient-rich, satisfying snack for under 150 calories."
When it comes to choosing a top-tier yogurt brand, Thomason suggests Oikos Pro because it provides 20 grams of protein and zero added sugar.
RELATED: 25 Best Portion-Controlled Grocery Snacks for Weight Loss
Regular Yogurt
Calories per 6-ounce container: 104
If you're not a fan of Greek yogurt, Lauren Manaker, MS, RDN says you can also try some regular yogurt.
"Opting for a yogurt that contains protein and is lower in sugar can be a lower-calorie snack that is satisfying and nourishing," she says. "Yogurt contains live bacteria that support gut health, and the protein helps promote satiety."
1/2 a PB and J sandwich
Calories per 1/2 sandwich: ~150
Sometimes those cravings for a salty and sweet snack strike, and fans of a classic PB J know this sandwich can quickly satisfy. For a lower-calorie snack, just eat half of one of these sandwiches.
"Enjoying half a peanut butter and jelly (preferably on whole grain bread and a lower-sugar jelly or jam) can be a portable, delicious, and stick-to-your-ribs snack that pleases people of all ages," says Manaker. "And depending on how much peanut butter and jelly you use, this OG sandwich can be relatively low in calories."
Deli Turkey
Calories per slice: 30
"There is something nostalgic for me about a turkey rollup as a snack!" says Caroline Thomason, RD, LDN, CDCES . "It is a great source of lean protein and helps me create more stable energy levels between meals when I am short on time."
RELATED: The 20 Best Worst Deli Meats, According to Dietitians
Buckweat Crisps
Calories per serving: 70
"Compared to rice or wheat crackers, buckwheat crisps have more protein and comparable fiber content," explains Thomason. "I love Maine Crisps Co.," Thomason recommends. For added flavor that will still keep this snack in the low-cal zone, top with a bit of Swiss or goat's milk cheese when craving something savory or drizzle with a dash of honey to craft a sweet treat.
RELATED: 16 Healthy Store-Bought Crackers, According to Dietitians
Raspberries
Calories per cup: 64
Can't decide if you're craving something tart or sweet to nosh on? Grab a handful of raspberries! This low-calorie snack yields a little over 60 calories per cup while also providing a whopping 8 grams of satiating fiber.
RELATED: Secret Side Effects of Eating Raspberries, Says Science
Toasted Coconut Chips
Calories per serving: 100
Sure, pina coladas may be off the table while pursuing a low-calorie snack. But another way you can still scratch that same tropical itch is to satisfy this craving with some delicious toasted coconut chips. A quarter-cup of this sweet treat will fuel your body with about 13 grams of quality carbs, in addition to providing 4% of your daily value for protein and fiber, respectively.
Hummus
Calories per tablespoon: 35
Snap out of your afternoon slump with this healthy, low-calorie snack that can take your tastebuds on a trip to the Mediterranean.
"High in filling fiber and healthy fat, I love to use raw bell peppers as a natural scoop for my hummus in the afternoon," says Thomason. "This is great as a low-calorie snack option that will tide you over between meals."
RELATED: 11 Best Hummus Brands, According to Dietitians
String Cheese
Calories per serving: 80
"String cheese has 7 grams of protein per serving," says Goodson. "Paired with fiber-rich carrots, this snack comes in at just about 150 calories."
Thomason's go-to string cheese pick is Horizon Organic Mozzarella String Cheese because she claims it's "ready to unwrap any time [ ] and is a good source of calcium in every stick." That's 15% of the recommended daily value for calcium, which research shows is incredibly beneficial to bone health.
Carrots
Calories per cup, sliced: 50
In addition to complementing string cheese for a well-balanced snack per Goodson's advice, carrots are a versatile low-calorie snack you can dunk in protein-rich hummus or any number of nut butters. Additionally, they can stand alone as a nutrient-dense munchie you can crunch on guilt-free in between meals.
Cucumber Slices
Calories per cup, sliced: 15
Comprised of over 95% water, cucumbers are an uber-hydrating, nutrient-dense, low-calorie snack that research suggests can help fortify your bones with the power of vitamin K, lower your blood pressure, and can even help you to avoid bloating. Feeling especially famished? Top your cucumber slices with a lean protein, like hummus, chicken salad, or a little bit of light tuna to feel extra satiated. Just remember to leave the skin on your cucumbers to retain this veggie's high nutritional value.
RELATED: 8 Science-Backed Benefits of Eating Cucumbers
Roasted Chickpeas
Calories per serving: 130
If you're all hummus'd out but still want to capitalize on the health benefits of chickpeas, try roasting them in the oven!
"For a crunchy and hearty snack, roast Westbrae Natural chickpeas in the oven with savory spices like paprika, salt, pepper, and turmeric," suggests Haley Bishoff, RDN, owner of Rutsu Nutrition, LLC, in Las Vegas.
Cherries
Calories per cup: 87
If nature's candy is what you're after, grab yourself a cup of sweet pitted cherries. This snack is loaded with antioxidants and over 3 grams of fiber per cup, allowing you to fill up with very few calories. Research has also linked cherry consumption to decreased oxidative stress, inflammation, less muscle soreness post-workout, and can even aid in regulating your blood pressure.
RELATED: 30 Low-Calorie Desserts to Buy Under 150 Calories
Kale Chips
Calories per serving: 50
Savory snackers who struggle to eat their greens may want to consider opting for kale chips. As a leafy green, this low-calorie snack packs a nutrient-dense punch while simultaneously mirroring the crunchy sensation of traditional chips. This is also a healthy snack that can really hit the spot; you can get 14% of your daily value of protein from just a single ounce of kale chips. Best of all, kale chips are super easy to prepare, too. Simply toss your kale in a little olive oil, season to taste, throw this on a baking sheet, pop that into the oven, and you're good to go!
Hard-Boiled Eggs
Calories per large egg: 77.5
Sometimes the best things really do come in small packages—at least, that seems to be the case with hard-boiled eggs. Both nutritious and delicious, this low-calorie snack is packed with over 6 grams of protein plus 25 milligrams of calcium, 63 milligrams of potassium, and an abundance of other vitamins and nutrients that offer a wealth of healthy benefits. For instance, the implications of recent research suggest that eating about one egg per day may actually help reduce the risk of cardiovascular disease.
RELATED: 8 Highest-Quality Eggs on Grocery Store Shelves
Grapefruit
Calories per 1/2 fruit: 52
A fiber-rich citrus fruit, eating a whole grapefruit fills you up with a little over 14% of the recommended daily value of fiber at nearly 4 grams per fruit. If you're also trying to watch your weight, grapefruit can be an excellent snack, as research indicates a correlation between weight loss and the consumption of this tart and tasty treat.
RELATED: 7 Surprising Benefits of Eating Grapefruit
Low-Fat Cottage Cheese
Calories per half cup: 81
"If you want to feel full faster, try cottage cheese! With 14 grams of protein for a half cup, it is sure to keep you satisfied," suggests Goodson. "Paired with apple slices, which are in fiber, this is a win for a low-calorie, nutrient-rich snack!"
RELATED: The 8 Best Cottage Cheese Brands, According to Dietitians
Protein Chips
Calories per bag of Wilde Protein Chips: 121
A relatively new snack on the block, Thomason suggests chowing down on protein chips when craving a savory snack alternative to classic potato chips.
"This trend is growing," says Thomason. "I love Wilde's Chicken Chips for a fun spin on my favorite salt and vinegar potato chip! Made from chicken breast, you'll receive a lean source of protein to boot."
RELATED: 20 Healthy Chips for Weight Loss
Walnuts
Calories per ounce: 180
"Walnuts are one of my favorite nuts to recommend because they're filled with satiating fiber, protein, and heart-healthy fats," explains Amy Gorin, MS, RDN , an inclusive plant-based dietitian and owner of Plant Based with Amy. "Two tablespoons of walnuts contain less than 100 calories!"
"Plus, they can help you age gracefully. In a study in the Journal of the American College of Cardiology , people in their 60s and 70s who regularly ate walnuts achieved a significant reduction in inflammation, which is connected with a lower risk of heart disease," adds Gorin.
Cheese Quesadilla (With an Egg White Wrap)
Calories per serving: Медиа: | ↑ |
If you're an oatmeal fan, you're probably used to making a sweet bowl of oats with ingredients like milk, nuts, berries, honey, and nut butter. However, oats don't have to be sweet! There's another world of possibilities once you try savory oatmeal recipes. Savory oats may sound strange at first, but they're perfect for those seeking an unsweetened breakfast option that still provides the health benefits of oatmeal—think weight management, increased satiety, and improved gut health. Instead of using milk and sugar as sweeteners, savory oats feature a base of water or broth. And rather than fruit or nut butter, savory oatmeal toppings can include ingredients like fried eggs, seasoned tofu, creamy cheese, crispy bacon, or saut?ed vegetables. This savory twist makes oatmeal suitable for any time of day, from breakfast to dinner. To get some inspiration for how to make your own, check out this roundup of recipes by popular Instagram creators. Read on, then check out the 12 Best & Worst Oatmeal Brands, According to Dietitians. Savory Kimchi Oatmeal With Avocado & EggYou may have never considered combining kimchi and oats, but this combo is a gut health triumph. Kimchi provides delicious probiotics that can help improve your gut microbiome, and oats contain fiber that can help keep you full and can also help keep your gut healthy over time. Top with avocado, an egg, and your favorite vegetables for a complete savory meal. Get the full recipe from Walder Wellness. RELATED: Can Eating Oatmeal Make You Gain Weight? Savory Breakfast Oatmeal with Eggs & Turkey BaconInstead of cooking your oats in milk or water, cook them in chicken broth, egg whites, and soy sauce for a savory oatmeal full of flavor, protein, and fiber. For more protein and a crunchy texture, add in some crispy turkey bacon. Get the full recipe from Clean & Delicious. Savory Miso Oatmeal with a Jammy Egg and Chili CrunchIf you haven't tried chili oil in your oats, you need to run to your nearest grocery store, grab some chili oil and oats, and make yourself a bowl. This recipe from Heartbeet Kitchen uses sesame oil, white miso, kale, soy sauce, chili oil, and oats for a flavorful bowl you'll want for breakfast, lunch, and dinner. Get the full recipe from Heartbeet Kitchen. RELATED: 50+ Overnight Oat Recipes for Weight Loss Savory Oatmeal with Breakfast Sausage, Cheddar, and Green OnionsWhat if you took some of the savory breakfast foods you love and turned them into a bowl of oatmeal? This bowl has oats, breakfast sausage, cheddar cheese, chives, avocado, and eggs, which makes for a perfect meal when you want the health benefits of oatmeal but aren't in the mood for a typical sweet recipe. Get the full recipe from Lexi's Clean Kitchen. Savory Oats with Asparagus, Lemon, and PeasHave you ever tried oatmeal for lunch? This savory oatmeal uses dill, asparagus, peas, and lemon zest and makes for one of the most unique ways to enjoy your fiber-rich oats. Get the full recipe from Forks Over Knives. Savory Southwestern OatsLike a burrito bowl but with oats instead of rice, this breakfast is a tasty and nutrient-rich way to start your morning. Add sweet potatoes, black beans, pico de gallo, cheese, cilantro, avocado, and lime. With these ingredients you'll have a meal full of protein and fiber to keep you full until lunch. RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content Jalapeno Pepper Savory Oatmeal with Maple BaconMade with cream cheese, milk, onion, cheddar cheese, and bacon, this one is for the jalape?o popper lovers. Want even more protein and healthy fats? Top off with a hard-boiled egg. Get the full recipe from Slice of Jess. Savory Ch?vre Oatmeal with Poached Egg and Chili CrispCulture Cheese Magazine has blessed us with a flavorful, savory way to eat your oatmeal in the morning. Made with chicken broth, ch?vre (goat cheese), chili crisp, eggs, and garlic, this bowl is one you'll want to turn to every single day. Get the full recipe from Culture Cheese Magazine. Oats PrimaveraPasta Primavera—which is made with cream and fresh vegetables—is a delicious way to celebrate spring, and now you can enjoy these bright flavors in your bowl of oatmeal. This recipe from Chef Sam Stephens includes veggies like red bell peppers, yellow squash, broccoli, zucchini, and peas, mixed with oats, parmesan cheese, cream, basil, and lemon for a flavor-filled springtime breakfast. Get the full recipe from @chefsamstephens. RELATED: 15 High-Fiber Breakfasts That Keep You Full Savory Oatmeal with South Indian Okra & Lentil StewThis delicious recipe is a combination of oatmeal and a South Indian Okra & Lentil Stew. It calls for vegetables like okra, onion, tomato, but according to Conscious Chili on Instagram, you can use any veggies you already have at home! Get the full recipe from @consciouschili. Mushroom Ris-Oat-oLike a regular risotto but with extra fiber, this Mushroom Ris-Oat-o from Foodie In New York is a unique taste on the popular pasta dish and one that you'll want for a savory breakfast or satiating dinner. Savory Oatmeal with Peas, Pecorino, and PepperThis recipe is simple and uses only a few ingredients, but the flavor itself is far from simple. We love the combination of lemon, pecorino cheese, and peas, and the extra fiber from the steel-cut oats makes this delicious bowl one that will fill you up until your next meal. Get the full recipe from America's Test Kitchen. RELATED: 38 High-Protein Breakfasts That Keep You Full Egg White Savory Oatmeal With Tamari-Marinated Tofu, Broccoli, and KimchiA vegetarian-friendly bowl of oats made with marinated tofu, kimchi, broccoli, and egg whites, this meal will give you a creamy boost of protein, fiber, and probiotics to help keep you full and have a healthy gut. Get the full recipe In the Weeds Mom. Savory Oatmeal BowlThis oatmeal recipe keeps things simple with toppings like spinach, avocado, eggs, and hot sauce, but there's plenty of room to customize it with other toppings that you're in the mood for. Get the full recipe from Love & Lemons. Red Miso Oatmeal with Almonds, Seaweed, Kimchi, and Chive BlossomsThis oatmeal is for miso lovers, and ingredients like seaweed, kimchi, almonds, and chive blossoms make this bowl of the most unique oat recipes on our list. Get the full recipe from @nyeshajoyce. RELATED: 7 Weight-Loss Recipes with Massive Portion Sizes Savory Spinach & Mushroom OatmealDelicious recipes don't have to be complicated, and this Spinach & Mushroom Oatmeal from Budget Bytes is the perfect example of this. Add in ginger, garlic, and sesame oil for even more flavor. Get the full recipe from Budget Bytes. Savory Instant Pot OatmealThe most popular way to make oats is on the stovetop, but making them in the Instant Pot saves you time and energy. This Instant Pot recipe includes oats, tomatoes, mushrooms, spinach, egg, and avocado, and you can add soy sauce at the end to make it even more tempting. Get the full recipe from @plantifulcooking. Savory Oatmeal with MushroomsFarah J. Eats says that the best part of savory oats is how creative you can be with the ingredients. If you need more inspiration for savory oatmeal ingredients, adding something like pesto can be a flavorful place to start. Get the full recipe from Farah J. Eats. RELATED: 15 Healthiest Instant Oatmeals on Grocery Shelves Mushroom Bone Broth Oats with Avocado & EggBone broth is full of protein, collagen, and other helpful vitamins and nutrients, so cooking it into your oats is a brilliant way to make your oats more nutritious. Add fresh herbs and veggies for more flavor. Microwave Savory Oats with Avocado and Smoked SalmonA bagel and cream cheese is a classic way to enjoy smoked salmon, but why not add it to your bowl of savory oatmeal? What's even better about this particular recipe is that aside from being delicious, it's microwavable and can be ready in a matter of minutes! Get the full recipe from @tracesoats.
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There are so many factors that affect how you age: genetics, environment, stress, tobacco use, and your diet. While some factors are beyond your control, you can focus on the foods and drinks you consume as a way to improve your longevity. While there are a variety of foods that can help with aging, like nuts, fish, oils, herbs, and spices, we want to focus specifically on the fruits and vegetables that research shows can help slow aging and improve the overall longevity of your life. But first, how exactly can fruit and vegetables impact the way you age? These foods contain various nutrients, antioxidants, and bioactive compounds that can help your body fend off age-related diseases and complications like heart disease, cognitive decline, inflammation, or oxidative stress damage, or they can help lower your risk for things like blood pressure and cholesterol, which directly impact your risk of cardiovascular disease. But which specific fruits and vegetables are the richest in these anti-aging nutrients? We talked with dietitians and looked at the latest research studies to find some of the best fruits and vegetables for longevity. Read on, then check out The Eating Habits That Slow Aging. Red/Purple Cabbage
According to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins, red and purple cabbage is one of the best vegetables to eat for longevity. "This cabbage is in the cruciferous family, which means it's a potent source of sulfur-containing antioxidants called glucosinolates, which research has found, along with anthocyanins, another powerful compound in cabbage, to help reduce the risk of heart disease, cancer, arthritis, and neurogenerative disease," say The Nutrition Twins. "Adding to its heart-protective benefits, cabbage is also a good source of phytosterols and fiber, which helps to lower cholesterol," they add. "Phytosterols and fiber are not only good for the heart but are key players in digestive health, helping to keep you regular, while also fueling the good bacteria in the microbiome. And given that digestive health is central for every aspect of health and longevity, it's just one more reason cabbage promotes healthy aging." RELATED: 11 Superfoods That Slow Aging after 40, Say Dietitians Mushrooms
Not everyone likes the taste of mushrooms, but if you're a fan of cooking with funghi, you'll be happy to know that it comes with aging benefits. "Varieties such as shiitake, reishi, and maitake are especially noted for their potential to support immune health due to their high content of beta-glucans—complex sugars known to stimulate the immune system," says Lauren Manaker, MS, RDN. "Mushrooms are also a source of powerful antioxidants like selenium and ergothioneine, which help protect cells from damage and reduce inflammation." The Nutrition Twins agree, saying that "Mushrooms are longevity powerhouses." They note, "Many studies have found mushrooms protect against mild cognitive impairment (MCI), while additional studies have found the polyphenols and antioxidants in mushrooms protect against Alzheimer's disease and other neurodegenerative diseases." The Twins add that mushrooms can help support a healthy gut, too. "They contain polysaccharides that are a prebiotic fiber and allow the good bacteria (probiotics) to flourish," they say. "A healthy microbiome affects everything from mood to autoimmunity to obesity and everything in between." Need a reminder to eat some mushrooms during your meals? Manaker suggests making Mondays a "Mushroom Monday to make a habit of eating mushrooms in your longevity-supporting diet." Blueberries
Blueberries offer health benefits in every way imaginable, with one major benefit being their contribution to healthy aging. "Often hailed as a superfood, blueberries are rich in antioxidants, particularly anthocyanins, which may contribute to longevity," says Manaker. "These powerful compounds combat oxidative stress and inflammation, conditions linked to chronic diseases and aging. Incorporating blueberries into your diet can enhance your health in the short term and may also promote a longer, healthier life." Research published in Gerontology also found that blueberry consumption can help reduce the risk of age-related neurological disorders like Alzheimer's, dementia, and Parkinson's disease. RELATED: 25 Best Antioxidant-Rich Fruits & Vegetables Broccoli
If you like broccoli, throw some in as a side dish to your next meal, because this vegetable has been linked to better longevity. According to Manaker, "Broccoli is loaded with fiber, vitamins C and K, iron, and a host of other antioxidants that have been shown to decrease the risk of chronic diseases like heart disease and cancer." She also adds, "One of its key components, sulforaphane, is especially noteworthy for its potential to enhance the body's detoxification processes and protect against cellular damage." Beets
Beets often get overlooked, but don't let that fool you. According to Manaker, these "are another powerhouse when it comes to foods that bolster longevity." "These vibrant, earthy root vegetables are a treasure trove of nutrients, including fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C," she says. "Beets and their juice have been associated with numerous health benefits, such as improved blood flow, lower blood pressure, and increased exercise performance, thanks to their high content of nitrates. These compounds are converted into nitric oxide in the body, enhancing blood vessel dilation and leading to better circulation and oxygen delivery throughout the body." And if that wasn't enough, Manaker notes that the color pigments in beets carry benefits, too. "These pigments, known as betalains, give beets their rich color and have strong anti-inflammatory and antioxidant properties, offering protection against oxidative stress and chronic diseases." RELATED: 15 Best Fruits & Vegetables for Weight Loss Mangoes
"Mangoes, with their sweet, tropical flavor, are not just a delight to the taste buds but also a boon for longevity," says Manaker. But what makes these summertime fruits so beneficial to your aging process? " These succulent fruits are packed with vitamins A and C, which play a crucial role in immune function and skin health," says Manaker, "and the high levels of antioxidants found in mangos, such as mangiferin, quercetin, and gallic acid, contribute to their ability to combat oxidative stress and inflammation, two significant factors associated with aging and chronic diseases." She also notes that the fiber in mango can "support digestive health and help in maintaining a healthy gut microbiome, an essential component for overall health and longevity." Avocado
Avocados are powerful superfoods that have been linked to a myriad of health benefits, many of which can specifically help with healthy aging and longevity. For instance, avocados are rich in fiber, which can help reduce the risk of heart disease and improve gut health. Research has also shown that avocados can help reduce LDL cholesterol (the "bad" kind), which can directly help reduce your risk of heart disease, as well as reduce chronic inflammation. And lastly, avocados are rich in nutrients and antioxidants that can help lower the risk of neurodegenerative diseases like Parkinson's, Alzheimer's, and dementia. Spinach
When you're looking for nutrient-dense foods, leafy greens (think spinach, kale, arugula, etc.) are always a good answer. For starters, leafy greens in general have been linked to slower cognitive decline because of their nutrients and bioactive compounds like lutein, beta-carotene, nitrate, and folate. But spinach, specifically, has also been found to possibly help lower blood pressure because of its higher potassium levels. In addition to that, one study also found that eating spinach daily helped increase lutein levels, which can directly help reduce the risk of macular degeneration—an age-related condition of the eyes. RELATED: 11 Foods That Are Aging You Faster Kale
Speaking of leafy greens, kale is another excellent choice for a vegetable that can help with healthy aging. As we mentioned with spinach, leafy greens (which includes kale) have been found to help reduce and slow down age-related cognitive decline because of their powerful nutrient content. Leafy greens like kale have also been found to help reduce the risk of cardiovascular disease, and one study found that kale juice could help reduce the risk of coronary heart disease. Strawberries
We've already discussed blueberries and their ability to help with healthy aging, but you can also throw strawberries into the mix of longevity fruits. According to research from the British Journal of Nutrition, adding strawberries to your diet may be able to help with areas of age-related cognitive decline, like memory. Another study found that strawberry powder could help improve memory and depressive symptoms in some middle-aged men and women.
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Nothing beats a good stir-fry recipe when it comes to an easy meal you can make in less than 30 minutes. Whether you're using rice, noodles, or vegetables, this dish is a versatile way to make a nutrient-rich lunch or dinner. Plus, making a healthy stir-fry at home can fit perfectly into your weight loss plan if that's something you're currently working on. A good place to start with your weight loss-friendly stir fry is to feature a high-protein food, as protein is a nutrient that helps increase satiety and build lean muscle mass. Add fiber to your stir fry to feel fuller until your next meal. And lastly, keep energy-dense ingredients like vegetable oils or fatty meats to a minimum to make a lower-calorie meal. Keeping these things in mind, we've gathered 18 deliciously healthy stir-fry recipes you can try this week. Note that because soy sauce is often one of the main ingredients in a stir-fry dish, the sodium levels in these recipes can be a bit higher than expected. If you need to lower the sodium levels, try a low-sodium soy sauce or coconut aminos as a healthier alternative. Read on, then check out 65 Healthy Meals for Weight Loss. Sweet and Spicy Beef Stir-Fry
Nutrition (Per serving):
Calories: 300 Fat: 13 g (Saturated Fat: 5 g) Sodium: 570 mg Lower in calories and sodium than your typical takeout dish, this Sweet and Spicy Beef recipe uses low-sodium soy sauce, garlic, mushrooms, green beans, chili garlic sauce, hoisin sauce, and flank steak for a tasty lunch or dinner. Get our recipe for Sweet and Spicy Beef Stir-Fry. RELATED: 7 Weight-Loss Recipes with Massive Portion Sizes Chili Mango Chicken Stir-Fry
Nutrition (Per serving):
Calories: 240 Fat: 8 g (Saturated Fat: 1 g) Sodium: 410 mg This stir fry is the perfect choice for those who love the combination of sweet and spicy. It calls for ingredients like mango, snap peas, chili garlic sauce, sesame oil, low-sodium soy sauce, and chicken thighs, and the entire meal is only 240 calories. Plus, you can have this meal ready in under 20 minutes! Get our recipe from Chili Mango Chicken. Quick Paleo Thai Beef Stir-Fry Recipe
Nutrition (Per serving):
Calories: 399 Fat: 14 g (Saturated Fat: 8 g) Sodium: 700 mg Fiber: 10 g, Sugar: 10 g Protein: 40 g If you're on the Paleo diet, it may seem like you have to give up things like stir-fry because of the rice or noodles. But that isn't the case with this dish. Using cauliflower rice, coconut aminos, no-sugar-added fish sauce, and honey, this healthier Thai beef dish is a great choice for those eating Paleo or just wanting simpler ingredients in their meal. Get our recipe for Quick Paleo Thai Beef Stir-Fry. RELATED: 20 Best Paleo Recipes for Weight Loss Chicken Fried Rice
Nutrition (Per serving):
Calories: 390 Fat: 10 g (Saturated Fat: 2.5 g) Sodium: 720 mg Exactly what you'd want from a takeout meal but with way fewer calories and lower fat and sodium levels, you can have a healthier chicken fried rice meal with fresher ingredients in a matter of minutes. Get our recipe for Chicken Fried Rice. Kung Pao Chicken
Nutrition (Per serving):
Calories: 290 Fat: 13 g (Saturated Fat: 2 g) Sodium: 670 mg For the spice lovers, this Kung Pao Chicken dish is the ideal stir-fry. Made with chicken thighs, rice wine, soy sauce, siracha, red chiles, ginger, and garlic, this dish is full of flavor and super nutritious. Get our recipe for Kung Pao Chicken. Curry Cauliflower Butternut Squash Stir-Fry
Nutrition (Per serving):
Calories: 260 Fat: 8 g (Saturated Fat: 4.5 g) Sodium: 510 mg Made with butternut squash, cauliflower, light coconut milk, and garbanzo beans, this stir-fry is full of fiber and has only 260 calories, making it a quick and healthy choice to include in your weight loss plan. Get our recipe for Curry Cauliflower Butternut Squash Stir-Fry. Takeout-Level Beef With Broccoli Recipe
Nutrition (Per serving):
Calories: 330 Fat: 13 g (Saturated Fat: 4 g) Sodium: 900 mg Skip the takeout and save yourself the calories, fat, and sodium with this healthier beef and broccoli alternative. This stir-fry recipe keeps the calories under 400 but still gives you plenty of protein because of the flank steak. Get our recipe for Takeout-Level Beef With Broccoli Recipe. RELATED: 20 Healthy Pasta Recipes for Weight Loss Takeout-Level Vegetable Fried Rice
Nutrition (Per serving):
Calories: 360 Fat: 12 g (Saturated Fat: 2.5 g) Sodium: 390 mg Getting enough vegetables is an important part of a weight loss plan. In fact, research has shown a connection between increased veggie intake and greater weight loss. If you need a meal that can help you squeeze in more vegetables, this fried rice is one of the easiest ways to do it! With simple ingredients like brown rice, eggs, soy sauce, and the chopped veggies of your choosing, this dish can be whipped up in just a few minutes. Get our recipe for Takeout-Level Vegetable Fried Rice. Spicy Thai Chicken With Basil
Nutrition (Per serving):
Calories: 190 Fat: 6 g (Saturated Fat: 1.5 g) Sodium: 890 mg This stir-fry recipe is full of flavor from ingredients like garlic, jalapenos, soy sauce, fish sauce, and fresh basil, and including boneless skinless chicken breast gives you a large protein boost with very little fat. For extra fiber, add this dish to some cooked wild rice or whole-grain noodles. Get our recipe for Spicy Thai Chicken With Basil. Low-Calorie Shrimp Lo Mein Recipe That's Better Than Takeout
Nutrition (Per serving):
Calories: 490 Fat: 9 g (Saturated Fat: 2 g) Sodium: 680 mg Lo mein is always a tempting choice, but this popular takeout dish is usually piled high with calories. For a healthier alternative that will still satisfy your cravings and fit in better with your weight loss plan, try this lower-calorie shrimp dish. You'll still get the savory satisfaction of the noodles, shrimp, and soy sauce, but with less than 500 calories per serving. Get our recipe for Low-Calorie Shrimp Lo Mein. Tofu Stir-Fry
Nutrition (Per serving):
Calories: 297 Fat: 17 g (Saturated Fat: 2 g) Carbs: 12 g (Fiber: 5 g, Sugar: 1 g) Protein: 22 g Tofu is a great source of protein for those not wanting to eat meat. It's one of the few plant-based complete protein sources, meaning it contains all nine essential amino acids that your body needs to make protein. Plus, it's lower in calories than most animal proteins, and it makes for an easy ingredient in stir-fry dishes—like this one from Well Plated By Erin. Get the recipe from Well Plated By Erin. RELATED: 15 Best Vegetarian Sources of Protein 30-Minute Portabello Mushroom Stir-Fry
Nutrition (Per serving):
Calories: 161 Fat: 5 g (Saturated Fat: 0.7 g) Sodium: 1,040 mg Carbs: 26.5 g (Fiber: 4 g, Sugar: 15.8 g) Protein: 6.1 g This delicious stir-fry uses vegetables like portabello mushrooms, bell pepper, broccolini, and green onion, plus a flavorful homemade sauce from tamari, sesame oil, ginger, garlic, lime, and red pepper flakes. You can pair with brown rice, white rice, or cauliflower rice, depending on your personal preferences. If you want to add more protein, throw in some chicken, flank steak, or tofu. Get the recipe from Ambitious Kitchen. Cabbage Stir-Fry
Nutrition (Per serving):
Calories: 235 Fat: 11 g (Saturated Fat: 2 g) Carbs: 19 g (Fiber: 6 g, Sugar: 10 g) Protein: 17 g We love a dish that can easily be made low-carb, like this cabbage stir-fry. Made with garlic, ginger, soy sauce, carrots, cabbage, green onions, and chicken, this dish can provide you with a ton of flavor, protein, and fiber. Plus, if you want to keep it low-carb you can eat it as is, but you can also pair with some white or brown rice. Get the recipe from Well Plated By Erin. Sesame Orange-Ginger Chickpea Stir-Fry
Nutrition (Per serving):
Calories: 248 Fat: 6.3 g Carbs: 41.1 g (Fiber: 8.6 g, Sugar: 15.9 g) Protein: 8.3 g Vegetarian-friendly stir-fry doesn't have to just use tofu. This dish from Ambitious Kitchen uses chickpeas and veggies, and it can be served with your favorite grain like rice or quinoa. Because of these ingredients, this meal will give you a tasty boost of fiber to help keep you full and contribute to healthier digestion. Get the recipe from Ambitious Kitchen. RELATED: 10 Best High-Fiber Foods for Weight Loss Orange Chicken Stir-Fry with Coconut Cauliflower Rice
Nutrition (Per serving):
Calories: 391 Fat: 17.8 g (Saturated Fat: 4.5 g) Carbs: 33.4 g (Fiber: 4 g, Sugar: 16.6 g) Protein: 30.3 g Orange chicken is a popular takeout choice, but it's often loaded with sugars to give it that sweeter tang. This version keeps things a bit lighter and uses orange juice and honey for sweetness. With 30 grams of protein, you'll feel satiated until your next meal. Get the recipe from Ambitious Kitchen. Spring Veggie Stir-Fry
Nutrition (Per serving):
Calories: 122 Fat: 3.7 g (Saturated Fat: 2.9 g) Sodium: 753.6 mg Carbs: 20.7 g (Fiber: 3.6 g, Sugar: 13.2 g) Protein: 4 g Just in time for spring, this seasonal stir-fry uses vegetables like carrots, asparagus, and red onion, plus garlic, ginger, and red pepper for extra flavor. You can keep it vegetarian-friendly as is or with added tofu, or you can throw in some chicken or flank steak if you're okay with animal proteins. Get the recipe from Cookie + Kate. RELATED: 16 Best High-Protein Soup Recipes for Weight Loss Zoodle Veggie Stir-Fry
Nutrition (Per serving):
Calories: 475 Fat: 30 g (Saturated Fat: 4 g) Sodium: 1,802 mg Carbs: 45 g (Fiber: 13 g, Sugar: 23 g) Protein: 14 g You don't have to use rice or noodles to make a stir-fry. Instead, those wanting to go l0w-carb can use zoodles! Combining zucchini noodles, carrots, broccoli, onion, and snow peas, this meal gives you plenty of vegetables, and you can add your own protein source like chicken, tofu, or steak. Get the recipe from Katie's Cucina. Stir-Fried Honey Ginger Sesame Noodles
Nutrition information unavailable In just 20 minutes, you can have a healthy, nutrient-rich meal that fits perfectly into your weight loss plan. This dish is full of flavor and is made with honey, garlic, cashews, siracha, peanut butter, chili oil, and your choice of noodles. Keep it vegetarian or add your favorite meat. Get the recipe from Half-Baked Harvest. This story has been updated to include new information and copyedits.
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Whole grains are a foundational staple of healthy diets. Not only are they a good source of essential nutrients like B vitamins, selenium, magnesium, protein, and fiber, but they also provide hundreds of bioactive compounds that are linked to numerous health benefits. Incorporating a variety of whole grains into your meals and snacks can enhance your overall well-being and reduce the risk of chronic conditions including systemic inflammation, heart disease, type 2 diabetes, metabolic syndrome, and certain cancers. Due to their fiber and protein counts, whole grains are also more filling than comparable calories from refined grains, so they may help you achieve a healthier weight. The fiber also acts like a prebiotic to help improve your gut microbiome. The public health recommendations are that at least half of your total grain servings every day should come from whole grains. Unfortunately, most Americans don't get enough whole grains in their diet. Let's delve into the 10 healthiest whole grains you can eat, according to science. After getting to know more about their nutritional profiles and health benefits, you'll be ready to include these grains in your daily diet. Oats
Decades of research have highlighted the numerous health benefits of oats. Oats are packed with soluble fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They're also a good source of antioxidants and vitamins. According to a review article published in the journal Foods, oats are rich in bioactive compounds including phenolic acids, sterols, and avenanthramides. Eating oats improves gut health, and helps reduce the risk of heart disease, certain types of cancer, and dermatitis. Oats also help keep you satisfied, thanks to their fiber content. RELATED: 15 Side Effects of Eating Oatmeal Every Day, Say Dietitians Quinoa
Quinoa is a special whole grain in that it's a complete protein, which means it provides all nine essential amino acids and is classified as a gluten-free food. It's also rich in fiber, vitamins, and minerals, such as magnesium and iron. Quinoa is an ancient grain known as "mother grain" by the Incas and is considered a sacred plant that contributes various medicinal properties. Studies show that it can help prevent different chronic diseases such as diabetes, obesity, anemia, and celiac disease. The health benefits are thought to stem from the many bioactive compounds in quinoa that provide medicinal properties, such as phytosterols, saponins, and phenolic compounds, according to research published in the journal Antioxidants. Brown Rice
The whole grain brown rice retains the bran, germ, and endosperm. As a result, brown rice provides protein, fiber, and many important vitamins, minerals, and beneficial bioactive compounds. Some of the key minerals in brown rice include magnesium, phosphorus, and selenium. The slower-to-digest brown rice is more filling than refined carbs. One study published in Applied Physiology, Nutrition, and Metabolism reported that individuals who ate brown rice were more likely to control their weight, compared to those who ate white rice. Rice is gluten-free, making it a great option for those who are intolerant to wheat or gluten. Barley
Barley provides similar health benefits as oats, as both contain the unique soluble fiber, beta-glucan. Beta-glucan can slow digestion, to help you feel fuller longer. It also helps lower harmful, LDL cholesterol levels and helps maintain healthy blood sugar and insulin levels. Many countries in the world, including the United States, allow a health claim on barley and barley-containing products for the cholesterol-lowering capabilities of beta-glucan from oats and barley, according to research published in the journal Nutrients. Barley also provides important nutrients like B vitamins, iron, and potassium. RELATED: 13 Foods Scientifically Proven To Lower Cholesterol Buckwheat
Despite its name, buckwheat is not a wheat, but a seed related to rhubarb and sorrel. It is considered a pseudocereal whole grain. Buckwheat is gluten-free and rich in protein, fiber, and essential nutrients like magnesium and manganese. Buckwheat contains numerous phytonutrients including flavonoids and phenolic compounds with known health benefits, according to research published in Food Science & Nutrition. Buckwheat phytonutrients may help reduce risk for heart disease, certain types of cancer, and may help reduce risk for type 2 diabetes, and reduces inflammation. Whole Wheat
Whole wheat refers to the intact wheat kernel, including the outer bran layer, the nutrient-rich germ, and the starchy endosperm. Regular consumption of whole wheat products has been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. Many of the health benefits of whole wheat stem from its fiber content as well as the antioxidant phenolic compounds present in the wheat kernel's outer bran layer. One study published in the journal Molecules reported that the antioxidants in the bran may help temper inflammation, prevent heart disease, and lower the incidence of colon cancer. Millet
Millet is a gluten-free whole grain rich in fiber, protein, vitamins, and minerals. It's particularly high in magnesium, which is essential for bone health and muscle function. Millet consumption has been associated with improved digestion and reduced risk certain types of cancer. A review article published in the journal Cureus systematically investigated the health advantages of millets. The researchers noted that the fiber in millet, and other bioactive compounds provide anti-cancer effects. The fiber in millet also acts as a prebiotic and it helps slow down the rate of digestion and moderates blood sugar and insulin levels. Amaranth
Amaranth is a sustainable, ancient grain that's considered a pseudo-cereal crop. The crop dates back to the Aztecs, Mayans, and Incas in the 16th Century, where it was not only used as food but also considered sacred. Amaranth provides protein, fiber, B vitamins, manganese, magnesium, calcium, iron, and selenium. Plus, it's gluten-free and rich in beneficial phytonutrients that have antioxidant and anti-inflammatory properties, contributing to its potential health benefits. A review study published in the journal Foods indicated that amaranth phytonutrients provide anti-inflammatory, anti-cancer, and neuroprotective benefits. It also has antimicrobial, antiviral, and the ability to help maintain stable blood sugar and lipid levels. RELATED: The 6 Healthiest Seeds You Can Eat, According to Science Triticale
Triticale is a hybrid of wheat and rye, combining the nutritional benefits of both grains. It provides protein, fiber, B vitamins, magnesium, potassium, and iron. It is also rich in antioxidant bioactive compounds that provide heart health, anti-cancer, anti-diabetic and other benefits. Triticale contains polyphenols, according to s review paper published in Food Chemistry. Sorghum
Sorghum originated in Africa around 800 B.C. but has been becoming increasingly popular in other areas of the world as a sustainable grain with myriad health benefits. Sorghum provides 12 essential nutrients—more than corn, wheat, oats, rice, and quinoa. Sorghum is gluten-free and rich in antioxidant phytochemicals. It has been linked to improved heart health, better blood sugar control, and reduced inflammation. One study published in Molecular Nutrition Food Research found that sorghum increased GLP-1 hormone to help subjects feel fuller for longer. Incorporating a variety of whole grains into your diet can significantly contribute to your overall health and well-being. From quinoa to sorghum, each whole grain offers unique nutritional benefits supported by scientific research. By making whole grains a staple in your meals, you can enjoy delicious, nutritious foods while reaping the numerous health rewards they provide.
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