Meal Planning & Meal Prep Tips | Healthy Family Project

Best Hummus Recipes, According to A Dietitian

Tony Castillo, RD — Thu, 08 May 2025 20:20:19 +0000

Hummus is more than just a tasty snack; it’s packed with fiber and healthy fats, making it a Dietitian’s dream. I’m sharing my favorite hummus recipes and offering a protein pair-up.

If you think hummus is just for dipping, think again. I am Tony Castillo, RD. I am here to change the game with my five favorite simple hummus recipes. They are packed with fresh flavor, better-for-you ingredients, and easy enough for even the busiest home cooks.

These picks prove homemade hummus can be faster, cheaper, and way more delicious than anything you’ll find at the store.

Delicious Homemade Hummus Recipes

Ready to shake up your snack game? Get ready to grab your blender—your snack is about to level up! Here are some tasty ways to enjoy hummus while boosting your protein and keeping things balanced!

1. Roasted Tomato Hummus + Grilled Chicken

Pair Quick & Easy Roasted Tomato Hummus with grilled chicken for a balanced snack. The lycopene in tomatoes supports heart health, and the protein keeps you full longer. Plus, it’s a flavorful twist that’s perfect for any gathering!

Roasted Tomato Hummus Recipe

2. Ranch Hummus Dip + Greek Yogurt Boost

Give your hummus a creamy upgrade by mixing it with Greek yogurt. This Homemade Ranch Hummus Dip is perfect for veggies or pita chips. Greek yogurt adds probiotics, supporting gut health—a bonus for this snack hack!

Homemade Ranch Hummus Dip Recipe

3. Turkey Hummus Pinwheels

Swap traditional condiments for hummus in wraps or sandwiches. These Turkey Hummus Pinwheels are fun, portable, and packed with nutrients—a great lunchbox idea for kids or adults alike! Whole-grain tortillas provide sustained energy throughout the day.

Turkey Hummus Pinwheels Recipe

4. Snackle Box Fun

Create a “Snackle Box” featuring hummus with veggies, whole-grain crackers, and nuts. It’s a fiber-filled way to satisfy cravings while keeping portions in check! This creative approach makes healthy eating fun for everyone—perfect for road trips or busy days at work!

Snackle Box Hummus Recipe

5. Pistachio Hummus

I love this Pistachio Hummus because it’s not just a fun twist on the classic — it’s packed with extra plant-based protein thanks to the pistachios and chickpeas. Pistachios are a great source of complete protein, meaning they deliver all the essential amino acids your body needs. Plus, the creamy texture and nutty flavor make it perfect for snacking, spreading, or even adding to a balanced meal. It’s a simple way to boost your protein without feeling like you’re sacrificing flavor!

Pistachio Hummus Recipe

National Hummus Day is May 13, but I am all for celebrating the entire year by experimenting with these creative ways to enjoy this nutrient-rich dip! Whether you’re using hummus as a condiment swap or pairing it with protein-rich foods, it’s easy to make it part of your balanced diet daily.

So go ahead, dip into the fun, and make this delicious dip a staple in your kitchen! This dietitian approves!

Snag more dietitian tips from Tony! Check out our podcasts and learn more about workout drinks & supplements. In another episode, Tony Castillo, RD, shares his expertise on Sports Nutrition for Kids and Teens.

The post Best Hummus Recipes, According to A Dietitian appeared first on Healthy Family Project.

Roasted Sweet Potato Taco Bowls

Amanda Keefer — Mon, 28 Apr 2025 12:00:00 +0000

Skip the tortilla shell and go straight for all the goodness of roasted sweet potatoes, black beans, tomatoes, corn and more in these easy vegetarian Roasted Sweet Potato taco bowls. Perfect to prep ahead of time or pack in your lunch.

Don’t you just love foods served in a bowl? There’s something so carefree about it. This vegetarian taco bowl is full of good stuff too.

The star of this dish is the roasted sweet potatoes. I could seriously eat sweet potatoes every day. Not to mention sweet potatoes are packed with vitamin A, vitamin C and are rich in anti-oxidants!

The fiber in sweet potatoes also promotes a healthy gut since they contain both soluble and insoluble fiber. This promotes the growth of good gut bacteria and helps keep your gut health in check.

How to Roast Sweet Potatoes

Peel and chop sweet potatoes in to dice-sized pieces. Spread out on baking sheet.
Drizzle with olive oil and seasonings. Use your hands or tongs to toss until well coated.
Bake in 400F oven for 15-20 minutes, until tender.

Build Your Sweet Potato Taco Bowl

Start with the base: The base is a chopped salad kit. Any brand will do, look for something similar to a Southwest or Taco flavor combo for this recipe. Salad kits also give you some fun (optional) toppings like tortilla strips, sunflower seeds and more.

Add your toppings: In this case, we’re talking about those roasted sweet potatoes, black beans, corn, tomatoes and avocado.

Mix it up: Drizzle with the dressing from your salad kit (or your favorite store-bought or homemade dressing), top with any extras and toss. Then dig in!

Taco Bowl Variations

Swap your base for your favorite greens, quinoa or rice.
Make it spicy by adding jalapeños, topping with a spicy salsa or upping the chili powder on the potatoes.
Add protein with grilled chicken, steak, shrimp or your other favorite taco protein.

Similar Recipes to Try

Roasted Sweet Potato Taco Bowls

Skip the tortilla shell and go straight for all the goodness of roasted sweet potatoes, black beans, tomatoes, corn and more in these easy vegetarian taco bowls.

Course Salads

Keyword healthy, salad, sweet potato, taco

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 349kcal

Author Amber Gray

Equipment

Ingredients

2 small sweet potatoes peeled, diced
1 tablespoon olive oil
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 teaspoon garlic powder
1/4 teaspoon salt
1 pkg. Southwest chopped salad kit
1 avocado chopped
1 cup low-sodium black beans drained, rinsed
½ cup frozen sweet corn thawed
½ cup chopped tomatoes

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Instructions

Preheat oven to 400F.
Toss potatoes in oil, chili powder, cumin, garlic powder and salt. Add to baking sheet and bake 15-20 minutes, flipping halfway, until tender.
Assemble salad kit with included toppings and dressing. Top with sweet potatoes, avocado, black beans, corn and tomatoes.

Nutrition

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Asparagus and Goat Cheese Frittata

Andrea Wiggins — Wed, 23 Apr 2025 18:36:46 +0000

Meet your new go-to: this Asparagus and Goat Cheese Frittata! Whether it’s a busy weekday morning, an impromptu brunch, or a light dinner when you can’t deal with complicated recipes, this frittata has your back.

Struggling to figure out what to make when you need a quick, healthy meal that still feels a little fancy? It’s fast, flavorful, and calls for just a few simple ingredients you probably already have in your kitchen.

Packed with crisp-tender asparagus, creamy goat cheese, and protein-rich eggs, this dish feels like a treat but comes together in under 30 minutes. It’s perfect for feeding a hungry crowd, prepping meals for the week, or sneaking a few extra veggies onto your family’s plates, no complaints here!

Why You’ll Love This Asparagus and Goat Cheese Frittata

There are plenty of reasons to fall in love with this easy, wholesome recipe:

Fast & Family-Friendly: From start to finish, you’ll have this frittata on the table in 30 minutes or less.
Seasonal Favorite: Fresh spring asparagus shines in this dish, and the creamy goat cheese ties it all together.
Protein-Packed: With 10 eggs and plenty of veggies, it’s a hearty, satisfying meal to fuel your day.
Versatile: Serve it warm or at room temperature. It’s perfect for meal prep, brunch with friends, or even a light dinner.

Plus, it’s a great way to get in a healthy dose of greens, protein, and flavor: no fuss, just wholesome goodness.

Serving Suggestions

This frittata is delicious all on its own, but you can absolutely dress it up! Here are a few tasty ideas:

With a Side Salad: Pair with fresh greens tossed in a simple lemon vinaigrette for a bright, balanced plate.
Brunch Board Style: Serve alongside fresh fruit, muffins, and your favorite breakfast beverages for a full spread.
Meal Prep Win: Slice and store in an airtight container for easy grab-and-go breakfasts or lunches throughout the week.

How to Store Asparagus Frittata Leftovers

Leftovers? Lucky you! Store any extra frittata slices in an airtight container in the refrigerator for up to 3 days. Enjoy them cold, at room temperature, or warmed up in the microwave or oven.

This recipe also freezes beautifully; wrap slices individually and freeze for up to 2 months. When you’re ready to enjoy, simply thaw overnight in the fridge and reheat until warmed through.

Not only is this Asparagus and Goat Cheese Frittata a total showstopper (seriously, just look at those golden eggs and vibrant green asparagus!), but it’s also packed with feel-good nutrition. Between the protein-packed eggs, fiber-rich asparagus, and the irresistible creamy tang of goat cheese, every bite is satisfying and nourishing.

It’s also a fun way to get kids involved in the kitchen: they’ll love cracking the eggs and sprinkling on the goat cheese!

Spring is the perfect time to freshen up your meals, and this frittata does exactly that. It’s simple, fast, and bursting with flavor. Whether you’re feeding a crowd or treating yourself to a special dish, this Asparagus and Goat Cheese Frittata is sure to impress.

So go ahead, grab that bundle of asparagus, and get cooking! Your taste buds (and your family) will thank you.

Asparagus and Goat Cheese Frittata

This Asparagus and Goat Cheese Frittata is a quick, easy, and protein-packed recipe perfect for breakfast, brunch, or even dinner! Featuring fresh asparagus, creamy goat cheese, and sweet onions, it’s a springtime dish the whole family will love. Ready in under 30 minutes!

Servings servings

Calories 184kcal

Ingredients

10 large eggs
12 asparagus
1 cup milk
2 oz goat cheese crumbled
½ cup sweet onion diced
Salt to taste
Pepper
1 tbsp Olive oil spray for the skillet
fresh basil or rosemary Optional garnish

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Instructions

Preheat oven to 400°F (200°C).
Lightly spray an oven-safe skillet with olive oil and heat over medium heat.
Add diced sweet onions to the skillet and cook for 2-3 minutes, until soft and fragrant.
Add asparagus and cook for an additional 5-6 minutes, until bright green and tender-crisp. (Cooking time may vary depending on asparagus thickness.)
In a mixing bowl, whisk together eggs, milk, salt, and pepper until smooth.
Pour the egg mixture over the cooked vegetables in the skillet.
Sprinkle crumbled goat cheese evenly over the top.
Transfer the skillet to the oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden.
Remove from oven and let cool slightly. Slice into wedges, garnish with fresh herbs if desired, and serve!

Notes

Store leftovers in an airtight container in the refrigerator for up to 3 days.
Freeze individual slices for up to 2 months. Thaw overnight and reheat before serving.
Pair with a fresh green salad or crusty bread for a complete meal.
Great for meal prep! Enjoy warm or at room temperature.

Nutrition

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How To Make A Kid-Friendly Snack Board

Amanda Keefer — Sun, 16 Mar 2025 22:36:37 +0000

Get in the recommended amount of 3 dairy servings per day with this undeniably dairy Kid Friendly Snack Board. Prep the ingredients and encourage the kids to assemble it themselves as a nutritious after school snack.

Actually, I am going to prep this amazing kid-friendly snack board so that my kids can assemble it themselves! As the kids prepare for back to school, they need to get back into the routine of getting up early, packing their backpacks, and handling a few things on their own. I will openly admit that during the summer, I answer the “I’m hungry” call more than I have to.

I am fortunate to work out of the house, but I can’t always stop what I’m doing when the kids need an after-school snack. Mine always seems to be hungry!

So, I decided to create a DIY Kids Snack Board. My kids love eating from a “snack board”, they think it’s cool and trendy…okay, I do too. And since I like making snack boards, I thought the kids would too! Especially when they get home from school and start rummaging through the pantry and refrigerator looking for something to eat. Now, they can make their own snack board. Perfect!

I mentioned this was a Do It Yourself Snack Board, so what I did was actually have the kids help me prep some of the ingredients for this kid-friendly snack board and then we stored everything in the refrigerator and freezer in separate containers. That way, when the kids get home from school, all the ingredients for their snack board are ready to go, so they can actually assemble their snack board themselves.

This Kid-Friendly Snack Board is not only the perfect answer to the “I’m hungry!” call, but it also gets the kids more involved in the kitchen. Which is a life skill they will carry with them always.

What you need for the perfect Dairylicious Kid Friendly Snack Board

The ingredients in our Kid-Friendly Snack Board are loaded with dairy. Why dairy? Because dairy is important source of nutrients, especially in kids and teens. Dairy products are filled with essential vitamins and minerals, including calcium, vitamins A, D, B12, phosphorus, protein , potassium, riboflavin and niacin. Dairy is also important to bone health, which is essential to us adults too, so if you sneak a snack off the Undeniably Dairy Snack Board, it’s good for you too!

Fresh Fruit
Chocolate Yogurt Fruit Dip
Ham & Cheese Pretzel Roll-Ups
Frozen Yogurt Dipped Bananas *recipe below
Cheese Stuffed Mini Peppers

Why we picked these recipes for our Dairy Filled Snack Board

We are all about getting the kids to eat more fresh fruit! We used pineapple, grapes, blueberries and mandarins, but feel free to let the kids pick their favorites.
The Chocolate Yogurt Dip is only 4 simple ingredients, it packed with protein thanks to the Greek yogurt.
The Ham & Cheese Pretzel Roll-Ups are easy and fun! Simply roll up a piece of cheese and ham and stick it thru a mini pretzel stick.
The frozen yogurt dipped bananas are a version of a healthy popsicle, it’s a sweet treat that the kids will love and you can feel good about them eating. Kids don’t like bananas? Try these Frozen Yogurt Creamsicle bites.
Our Cheese Stuffed Mini Peppers are delicious and so easy to make…we are talking just 3 ingredients!

Prep and have all of this ready to go so kids can easily create their own dairy packed snack board when they arrive home from school or activities. Each part of this snack boards stores well, so it really is perfect to prep ahead of time.

How to prep the ingredients for your kid-friendly snack board

Wash and cut all fresh fruit, storage in an air-tight container in the refrigerator.
Prepare the chocolate yogurt dip and store in an air-tight container in the refrigerator for up to 3 days.
I recommend making the pretzels roll-ups the night before or in the morning, too many days before that they may get soggy. *Pro-tip, prep the meat and cheese a few days ahead of time and let the kids roll it up and add it to the pretzel when they are ready.
Once you have made your yogurt-dipped bananas (recipe below) don’t forget to store them in the freezer!
Have the kiddos sprinkle on the seasoning on the Cheese Stuffed Mini Peppers right before serving so the seasoning doesn’t lose it’s crunch.

And don’t forget the milk! Have a gallon of milk in the fridge so kids can grab something to drink to go along with their DIY dairy-filled snack board.

It’s also important that kids learn more about the importance of dairy and our dairy farmers, the Dairy Council of Florida has a variety of resources and STEM activities available that can be printed out for free.

Want more? Learn about Fuel Up To Play 60. Fuel Up To Play 60 empowers students to lead their schools in fueling up with nutrient-rich foods and getting active for at least 60 minutes every day. One of the things I love about the Healthy Family Project team is that we believe in the same goals—healthy families.

Frozen Yogurt Dipped Bananas

These Frozen Yogurt Dipped Bananas are the perfect after school snack! They are easy to make, healthy and delicious.

Course Snacks

Cuisine American

Keyword bananas, desserts, healthy, snacks

Prep Time 5

Additional Time 4

Total Time 4 5

Author Amanda Keefer

Ingredients

Bananas
Vanilla Greek Yogurt
Skewers
Sprinkles – optional but fun!

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Instructions

Peel and cut the banana.
Place vanilla Greek yogurt in a small bowl.
Dip each banana into the yogurt and place the individual pieces on parchment paper.
Add sprinkles or leave plain.
Freeze for at least one hour, recommended to freeze overnight.

Notes

Feel free to let the kiddos experiment with different flavors yogurt!

How To Make A Kid-Friendly Snack Board

Prep the ingredients for this dairy-filled kid friendly snack board the night before and encourage the kids to make their own nutritious after school snack.

Course Snacks

Cuisine American

Keyword grazing board, healthy, kid friendly, snack board, snacks

Prep Time 30

Total Time 30

Author Amanda Keefer

Ingredients

Fresh Fruit Of Choice – We used Pineapple blueberries, grapes and mandarins
Chocolate Yogurt Fruit Dip
Ham & Cheese Roll Ups with Pretzels
Frozen Yogurt Dipped Bananas
Cheese Stuffed Mini Peppers
Milk for serving

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Instructions

Prepare fresh fruit by washing it and cutting if needed
Prepare Chocolate Yogurt Dip
Cut cheese and ham for Pretzel Roll-Ups
Prepare Mini Peppers Stuffed with Cheese
Prepare Frozen Yogurt Dipped Bananaa
Store everything but the dipped bananas in seperate air-tight container in the fridge
Store yogurt dipped bananas in freezer
Encourage your kid(s) to assemble their dairy-filled snack board when they need a snack

Notes

We also added a cup of the vanilla Greek Yogurt sprinkled with granola or an extra dip for the fruit.

The post How To Make A Kid-Friendly Snack Board appeared first on Healthy Family Project.

Sweet Spinach Muffins

Jodi Danen, RD — Wed, 19 Feb 2025 00:50:14 +0000

These super green Sweet Spinach Muffins are the perfect way to add veggies to your (or your kids’) diet. They’re lightly sweetened with honey and packed with fresh spinach, bananas, and whole grains.

Getting kids to eat their vegetables can be exhausting. Getting kids to eat the spinach muffins is easy. They are also easy to make, you will have 14 sweet spinach muffins ready in 30 minutes. We like to call them “Hulk Muffins” and that theme always made my son want to gobble these up.

Maybe their leprechaun muffins for St. Patrick’s Day, monster muffins for Halloween or Grinch muffins for Christmas. Or Ninja Turtle themed, dinosaur muffins, or for the Green Bay Packers. Whatever your kids are obsessed with, go with that.

We love sneaking in veggies when we can, and since my kids loved these Mini Zucchini Bread Muffins, I couldn’t wait to make these Sweet Spinach Muffins.

Ingredients for these Spinach Muffins

Spinach – I used fresh spinach for this recipe, but you could also use frozen in you prefer. Just make sure to thaw and drain it well (make sure to squeeze out as much water as possible)
Unsweetened Applesauce – Look for applesauce without added sugars to keep this recipe from going into sugar overload.
Ripe bananas – The riper the better! Ripening makes bananas sweeter so they’re a great way to sweeten up this recipe without a lot of added sugar.
Baking Essentials – Eggs, oil, honey (or maple syrup, see below), vanilla extract, flour, baking powder, baking soda and salt.

This recipe is super easy – you blend everything up in a blender, pour it into your muffin tin, and bake it. And I’m all about the easy clean-up. Try our Hidden Veggie Cheeseburgers!

Baby-Led Weaning Spinach Muffins

If you’re making these muffins for babies, you’ll want to swap out honey since babies under 1 shouldn’t consume honey. Instead, you can use maple syrup, agave nectar or additional applesauce.

To Make Vegan Spinach Muffins

This recipe is easy to make vegan or egg free as well. Swap the honey for maple syrup or agave nectar and the eggs for flax eggs.

How to Make a Flax Egg

To replace the two eggs in this recipe with (vegan) flax eggs:

Add 2 Tbsp. ground flaxseed and 5 Tbsp. water in small dish.
Stir and let sit for 5 minutes to thicken, then add to the blender.

Storing Muffins

These muffins can be stored in an airtight container in the refrigerator for up to 5 days. You can also freeze in a ziplock bag for up to 3 months.

Sweet Spinach Muffins

These super green Sweet Spinach Muffins are the perfect way to add some veggies to you (or your kids’) diet. They’re lightly sweetened with honey and packed with fresh spinach, bananas and whole grains.

Course Breakfast & Brunch

Keyword baby led weaning, healthy, kids, muffins, spinach, toddlers

Prep Time 10

Cook Time 20

Total Time 30

Servings muffins

Calories 118kcal

Author Jodi Danen, RD

Equipment

Ingredients

10 ounces fresh spinach
6 ounces unsweetened applesauce
3 overripe bananas
2 large eggs
¼ cup vegetable oil
¼ cup honey
1 teaspoon vanilla extract
2 cups white whole wheat flour
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt

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Instructions

Preheat oven to 350°F. Line a muffin tin with muffin liners or spray with non-stick cooking spray. Set aside.
Add spinach, applesauce, bananas, eggs, oil, honey and vanilla to blender. Blend until pureed. Add flour, baking powder, baking soda and salt. Blend until just combined. Mixture will be thick, use a spatula to scrap the sides of blender as needed.
Pour evenly into muffin cups. Bake 18-20 minutes, or until a toothpick comes out clean.
Remove from oven and let cool slightly. Run a knife around the edges and remove from pan to let cool completely.

Nutrition

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5 Must-Try Sheet Pan Recipes

Andrea Wiggins — Wed, 15 Jan 2025 19:52:14 +0000

These five sheet-pan recipes can simplify your life and bring a little joy to mealtime. Whether cooking for your family, meal-prepping for the week, or just trying something new.

New year, new me? More like new year, same hectic schedule! Dinner often ends up as an afterthought, and mornings can be just as chaotic. That’s why sheet pan recipes are here to save the day. They’re versatile, delicious, and yes, we even have a breakfast option to make mornings smoother. With just one pan to clean, these recipes make both weeknight dinners and breakfast incredibly easy. Let’s explore five flavorful options that prove great meals don’t need to be complicated.

1. Sheet Pan Pancakes

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Start your day without the stress of flipping pancakes for a crowd. These sheet pan pancakes are customizable and ridiculously easy. Add some berries, chocolate chips, or nuts to make them extra special. Just bake, slice, and serve—breakfast done! Plus, leftovers can be frozen for a quick breakfast on a busy weekday morning. Just pop a slice in the toaster or microwave and you’re good to go.

Everyone eats at the same time, and you’re not stuck at the stove.

2. Sheet Pan Shrimp Fajitas

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Who doesn’t love fajita night? This recipe takes the mess out of the equation while keeping all the flavor. Toss shrimp, peppers, and onions in a zesty seasoning, pop it in the oven, and boom—dinner is ready. Serve with tortillas and your favorite toppings for a fiesta on a plate. You can also serve the fajita mix over rice or a bed of greens if you’re looking to switch things up.

It’s faster than takeout and way healthier, too.

3. Italian Sausage & Veggie Sheet Pan Dinner

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This one’s a classic for a reason. Juicy sausage, roasted veggies, and a little olive oil magic come together for a hearty meal that hits all the right notes. Bonus: you can swap out the veggies based on what’s in your fridge. If you’re meal prepping, make extra and pack it up for lunch the next day. It reheats beautifully and tastes just as delicious.

It’s a full meal on one pan, and it’s so satisfying you won’t even miss the carbs.

4. Mini Sweet Pepper Sheet Pan Nachos

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Craving something cheesy but want to keep it light? These mini sweet pepper nachos are a total game-changer. They’re loaded with beans, cheese, and your favorite toppings, but skip the chips. Game day snack, dinner, or party app—these nachos do it all. For an extra protein boost, add some shredded chicken or ground turkey. This recipe is also a hit for kids who love customizing their toppings.

You can indulge without feeling guilty. Plus, they’re so colorful!

5. Orange Soy-Glazed Salmon with Roasted Vegetables

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This one sounds fancy, but it’s ridiculously easy. The orange-soy glaze takes the salmon to the next level, and the roasted sweet potatoes and Brussels sprouts are the perfect sides. Trust us, this is the recipe to pull out when you want to impress someone (even if it’s just yourself). Pro tip: double the glaze and use it as a dipping sauce or drizzle for the veggies—you won’t regret it.

It’s healthy, gourmet, and ready in under an hour.

Why Sheet Pan Recipes Are Your New BFF

No Mountain of Dishes: Everything cooks on one pan. Enough said.
Fast and Foolproof: Less prep, less stress, and dinner is on the table in no time.
Totally Customizable: Picky eaters? No problem. Swap ingredients to make everyone happy.
Healthy Without Trying: Roasting brings out natural flavors while keeping things light.

Pro Tips for Sheet Pan Success

Line It Up: Use parchment paper or a silicone mat to save yourself the scrubbing.
Space Matters: Don’t overcrowd your pan. Give your food room to roast, not steam.
Timing Is Everything: Add quick-cooking ingredients (like shrimp) later so everything finishes at the same time.
Preheat Like a Pro: A hot oven equals crispy, caramelized perfection.
Invest in a Quality Pan: A sturdy, heavy-duty sheet pan ensures even cooking and lasts much longer.

These five-sheet pan recipes can simplify your daily routine and bring a little joy to mealtime. Whether you’re cooking for your family, meal prepping for the week, or just trying something new, you’re bound to find a favorite. With minimal effort and maximum flavor, sheet pan meals prove that delicious doesn’t have to be difficult. Give them a try and watch dinner transform from a chore to a highlight of your day!

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Chicken Sausage with Fennel and Apples

Andrea Wiggins — Tue, 05 Nov 2024 06:41:21 +0000

Between after-school activities, sports practices, homework, and trying to get everything ready for the next day, weeknights can feel like a whirlwind. That’s why you’ll love this recipe—it’s ready in under an hour with minimal prep, making it the perfect autumn recipe for those jam-packed evenings. Pop everything onto a sheet pan; while it cooks, you can tackle other tasks or relax for a bit!

In our house, apples are always in stock—they’re my go-to fruit, and I’m all for it! Apples are loaded with fiber, have a long shelf life, and make the perfect grab-and-go snack. So when I found myself meal planning and staring at the abundance of apples in our kitchen, I knew I had to find a way to use them in something savory. That’s when I came across this one-pan meal: chicken sausage with fennel and apples. I decided to use Autumn Glory apples, which have the perfect balance of sweetness, cinnamon-like warmth—ideal for adding a little seasonal flair to a savory dish. I’m not big on sweets, and this recipe checked all the boxes—one pan (less mess!), apples (yay, nutrition!), and it’s savory. The caramel finish of this particular apple variety adds a touch of richness that pairs beautifully with the savory chicken sausage and fennel. It’s also the perfect fall recipe for busy weeknights when life gets hectic.

Autumn Glory Apples typically have a crisp and firm texture with dense, juicy flesh, making it great for both eating fresh and using in recipes. This variety pairs well with autumn dishes like pies, crisps, and savory meals.

Health Benefits of Seasonal Ingredients: Apples and Fennel

This dish isn’t just tasty—it’s nutritious too!

Fennel: This fall vegetable is a nutrition powerhouse. It’s packed with fiber, vitamin C, and potassium, which are great for heart health and digestion. Plus, fennel’s natural antibacterial properties might even help fend off those pesky fall colds.

Apples: We all know apples are a go-to snack but also brimming with health benefits. Apples are rich in vitamin C, fiber, and antioxidants that support digestion, heart, and brain health. Some studies suggest they can also improve your mood and reduce cancer risk. More reasons to incorporate them into your meals!

Chicken Sausage with Fennel and Apples Ingredients

Chicken Sausage Links: You can find chicken sausage links at your local grocery store. They often come in flavor variations like sweet or hot, but for this recipe, Italian chicken sausage links are recommended.
Fennel: You will need two fennel bulbs with the fronds (the green part on top) reserved for later. Choose a fennel bulb that is heavy for its size, white with light green markings, and firm. Avoid bulbs that are yellowing or have brown spots on them. Find more tips for picking the best produce.
Autumn Glory Apples: You will need two medium Autumn Glory apples cut into 1-inch wedges.
Olive oil and Apple Cider Vinegar: A simple drizzle of olive oil and a splash of apple cider vinegar, along with salt and pepper, will coat everything before it’s roasted to perfection.

How to Make Chicken Sausage with Fennel and Apples

Making this savory one-pan meal is super simple. Just prep your fennel and apples by slicing them, whisk together the olive oil and apple cider vinegar, then toss the sausage, apples, and fennel in it. Lay everything out on your sheet pan, drizzle any leftover dressing from the bowl on top, and bake. In about 40–50 minutes, the sausages will be cooked through, and the apples and fennel will be beautifully tender.

Variations on Protein

One of the best things about this recipe is how flexible it is. If you don’t have chicken sausage or just want to switch things up, you can try other proteins:

Chicken breasts: A leaner alternative that works just as well. Make sure they’re fully cooked before serving.
Pork sausage: If you prefer traditional sausage, pork sausage links are a great choice, and you can find them in Italian flavors too.
Plant-based sausage: For a meat-free option, plant-based sausage links work wonderfully. Most stores carry Italian-flavored plant-based sausages that complement the other ingredients perfectly.

What to Serve with Chicken Sausage, Fennel, and Apples

While this dish is hearty and delicious on its own, you can serve it with some simple sides for an even more satisfying meal. Steamed veggies or an air-fried side are easy additions, or you could go for a fall-inspired salad like this roasted butternut squash, beet, and fennel salad.

For dessert, try pairing it with a Caramel Apple Trifle. It’s made with Autumn Glory apples, layered with creamy mousse and crunchy granola—perfectly capturing the flavors of fall.

This one-pan meal with seasonal ingredients is easy to prepare, nutritious, and perfect for busy families. You’ll love how it brings fall flavors to the table with minimal effort, and the whole family will be asking for seconds!

This post is in partnership with Autumn Glory Apples, grown exclusively in Washington by Superfresh Growers. These apples are packed with flavors of cinnamon and caramel, making them a dreamy choice for both sweet and savory dishes. Trust me, they’re the secret to elevating this simple recipe.

How to Store Leftovers (If You Have Any!)

This dish is so delicious you might not have any leftovers—but if you do, they’re easy to store. Simply place any leftovers in an airtight container and refrigerate them for up to 3–4 days. They make an excellent next-day lunch, and they reheat well, so you can enjoy the flavors all over again!

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

Chicken Sausage with Fennel and Apples

One-pan meal: Chicken sausage with fennel and apples, with seasonal ingredients, easy to prepare, nutritious, and a perfect savory dish.

Course dinner, Entree & Main Dishes, Fall, Meal Prep

Cuisine American

Keyword air fryer recipes, Chicken sausage, easy dinner ideas, fall season, savory recipe

Prep Time 40

Cook Time 50

Servings

Calories 346kcal

Author Andrea Wiggins

Equipment

Oven
Air Fryer

Ingredients

1 lb Italian chicken sausage links (or plant-based sausage alternatives) 4 links
2 medium Autumn Glory apples cut into 1-inch wedges
2 fennel bulbs, fronds reserved cut into wedges
1 tbsp olive oil extra virgin
6 tbsp apple cider vinegar
salt and pepper (add to taste)

Get Recipe Ingredients

Instructions

Preheat oven to 400°F (200°C).
In a large bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
Add the chicken sausage, apple wedges, and fennel wedges to the bowl, tossing to coat evenly.
Arrange everything on a sheet pan, spreading out the sausage, apples, and fennel in a single layer.
Drizzle any remaining dressing over the top.
Bake in the preheated oven for 40–50 minutes, until the sausages are cooked through and the apples and fennel are tender and caramelized.
Garnish with reserved fennel fronds before serving.

Nutrition

The post Chicken Sausage with Fennel and Apples appeared first on Healthy Family Project.

Mini Broccoli Cheese Crustless Quiches

Christine Pittman — Sat, 28 Sep 2024 19:18:00 +0000

Looking for an easy breakfast idea that the whole family will love? These Broccoli Cheese Crustless Quiches are it! Ready in 30 minutes, they are healthy, yummy, and great for meal-prep!

These light and fluffy quiches bites are the perfect meal prep breakfast! Packed with veggies, protein and cheesy goodness for a healthy way to start your day.

I use evaporated milk for this recipe, which is milk that has been cooked down to remove some of the water content. You can find it in the canned milk section of your grocery store.

No evaporated milk? No problem, you can sub equal parts whole milk for this recipe and still get that great fluffy texture.

Nutrition Tip: An egg a day, on average, does not increase your risk for heart disease. So make eggs a part of your weekly diet.

My kids love these mini broccoli cheese crustless quiches in their lunchbox too. Who said they were only for breakfast?

Leftover quiche bites can be stored in an airtight container for 3-5 days or wrapped up and stored in the freezer for up to 2 months.

Quiche Flavor Combinations

Broccoli & Cheddar – like this recipe!
Peppers & Onions
Bacon & Avocado
Ham & Spinach
Tomato & Goat Cheese
Mushroom & Swiss
Sausage & Potato
Black Beans, Peppers & Onions – Southwest style!

Broccoli Cheese Crustless Quiches

Who’s says breakfast can only be in the morning? Pack these broccoli cheese quiches in your child’s lunchbox for a fun way to eat mid-day! Leftovers can also be wrapped up and stored in the freezer for up to 2 months.

Course Breakfast, Breakfast & Brunch

Keyword breakfast, brunch, eggs, healthy breakfast

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 167kcal

Author Christine Pittman

Equipment

1 Muffin Tin

Ingredients

3 large eggs
12 oz fat-free evaporated milk 1 can
6 ounces chopped broccoli steamed
1 cup finely grated sharp Cheddar cheese
1/2 teaspoon lemon pepper seasoning
4 mini sweet peppers sliced into 6 rings each

Get Recipe Ingredients

Instructions

Preheat oven to 350F. Lightly grease nonstick 12-cup muffin pan.
Lightly beat eggs in medium bowl. Add evaporated milk, broccoli, cheddar cheese and lemon pepper seasoning. Stir well.
Divide evenly between muffin cups. Top with 2 pepper rings.
Bake 20-25 minutes, or until knife inserted in center comes out clean. Cool in pan 15 minutes. Run knife around sides to loosen and remove from pan.
Serve immediately or refrigerate up to 3 days.

Video

Nutrition

The post Mini Broccoli Cheese Crustless Quiches appeared first on Healthy Family Project.

Buffalo Chicken Rice Bowl

Amanda Keefer — Sat, 14 Sep 2024 12:00:00 +0000

Healthy & delicious Buffalo Chicken Rice Bowl! 330 calories, ready in less than 30 minutes. It’s a perfect idea for meal prep and easy weeknight dinners.

If you love buffalo chicken, you’ll love these rice bowls! This recipe is perfect for meal prep too. We make shredded chicken in the slow cooker at the start of the week (here’s our shredded chicken how-to) along with a batch of rice. Everything else for these bowls comes together easily for a quick dinner or lunch. Just reheat the rice and chicken and assemble!

Nutrition Tip: Even kids who don’t like whole broccoli may like this crunchy slaw. Broccoli’s got vitamin C and even a little bit of protein and calcium, plus it contains cancer-fighting compounds.

Rice Bowls Top Game Changers in Meal Prepping

Rice-based bowls like these are a meal prep champion. They are incredibly easy to customize and pack for lunches or quick dinners throughout the week. The core concept of a grain, protein, and vegetables lends itself to endless variations. Swap out the brown rice for quinoa or cauliflower rice for a lower-carb option. Instead of broccoli, try roasted sweet potatoes, bell peppers, or even shredded carrots.

For protein, consider grilled shrimp, black beans, or tofu for a vegetarian twist. And don’t be afraid to experiment with sauces! A drizzle of creamy avocado dressing, a splash of lime juice, or a dollop of Greek yogurt can elevate your bowl to new heights. The versatility of this recipe ensures you’ll never get bored, making it a staple in your healthy eating routine.

We understand that time is precious, and finding healthy, delicious meals shouldn’t be a chore. That’s why we’ve crafted this Buffalo Chicken Rice Bowl recipe with simplicity and convenience in mind. Using readily available ingredients and straightforward steps, you can enjoy a restaurant-quality meal without the fuss.

Remember, our recipe uses steamed brown rice for a nutty flavor and added fiber, but feel free to adapt it to your preferences. With only 15 minutes needed, and 330 calories per serving, this bowl is a fantastic choice for anyone looking to maintain a balanced diet while indulging in the bold flavors of buffalo chicken. Whether you’re a seasoned cook or a kitchen novice, this recipe is designed to be accessible and enjoyable, proving that healthy eating can be both easy and incredibly tasty.

Loved the ease and deliciousness of this bowl? Check out these similar recipes:
– Citrus Asian Bowl
– Salmon Avocado Sushi Bowl

Buffalo Chicken Rice Bowls

If you love buffalo chicken, you’ll love these rice bowls! This recipe is perfect for meal prep too. We make shredded chicken in the slow cooker at the start of the week (here’s our shredded chicken how-to) along with a batch of rice. Everything else for these bowls come together easily for a quick dinner or lunch. Just reheat the rice and chicken and assemble!

Course Entree & Main Dishes

Prep Time 10

Total Time 10

Servings

Calories 330kcal

Author Amber Gray

Ingredients

12 ounces cooked shredded chicken breast
1/4 cup buffalo sauce (or less, to taste)
2 cups cooked jasmine rice
1 12 oz. bag broccoli slaw
1 cup halved cherry tomatoes
1 avocado diced
2 green onions sliced
4 tablespoons ranch dressing

Get Recipe Ingredients

Instructions

Toss chicken with buffalo sauce.
Assemble bowls with rice, chicken, broccoli slaw, tomatoes and avocado. Drizzle with dressing and sprinkle green onions on top.

Nutrition

The post Buffalo Chicken Rice Bowl appeared first on Healthy Family Project.

Baked Oatmeal with Blueberries

Tracy Shaw — Thu, 05 Sep 2024 18:46:00 +0000

This delicious breakfast recipe takes 5 minutes to prepare and is ready to serve in 30 minutes. To boost the protein in this easy baked oatmeal recipe with blueberries, use Greek yogurt or a breakfast smoothie.

Ready for a new healthy breakfast idea? Check out this Baked Oatmeal with Blueberries recipe! Simple, delicious, and nutritious! This easy breakfast comes together with just eight ingredients and about 25 minutes in the oven. Simply add the ingredients to a blender to combine, pour into a dish, and bake to perfection.

What Makes Baked Oatmeal Such a Great Breakfast Option?

Baked oatmeal is a delicious and nutritious breakfast option that can quickly become a staple in any morning routine. Not only is it incredibly easy to make, but it’s also very versatile and can be customized to suit anyone’s taste preferences.

Oatmeal itself is a great source of fiber, vitamins and minerals, so when you bake it with additional ingredients like fruits or nuts, you are creating an even healthier breakfast alternative. You get a warm, comforting breakfast that will keep you full until lunch! Plus, since this meal can be made ahead of time and refrigerated or frozen for later use, it’s perfect for busy mornings when there’s no time to cook.

How Long Does Baked Oatmeal Last?

Baked oatmeal is a delicious, healthy breakfast option that can be prepped ahead of time and warmed up throughout the week. If you’re looking for an easy way to meal prep your breakfasts, this recipe is a great choice!

This baked oatmeal recipe will stay fresh in the fridge for up to 5 days if stored properly in an airtight container. Be sure to cool the oatmeal completely before you package it up and store it away. This will help increase its shelf life.

Meal prepping doesn’t just have to be a chore! Especially with this easy breakfast idea 🙂

Greek Yogurt is a Great Addition

Greek Yogurt contains protein and calcium, making it an excellent addition to the breakfast table. Its thick, creamy texture adds real depth to baked oatmeal. You can also customize it as much as you want. If you like tart flavors, go for plain Greek yogurt; if you prefer something sweeter, try vanilla or honey-flavored! Baking your oats with Greek yogurt will keep them softer longer than using other dairy products like milk or cream.

As you can see, we actually used a pre-made breakfast smoothie instead of Greek yogurt, but we have made it both ways. So, if you are looking for a little extra flavor in your baked oatmeal, grab one of those smoothies from the store…or make one of your own!

Greek yogurt also has probiotics which aid in digestive health. Eating Greek yogurt for breakfast can help improve digestion throughout the day since probiotics help balance out bacteria levels in the gut.

Best Toppings for Baked Oatmeal

Oatmeal is one of the most versatile breakfast items. It can be cooked on the stovetop, in the microwave, or even baked! Baked oatmeal is a delicious and unique way to enjoy this nostalgic breakfast item. With so many different toppings available to choose from, you can make your oatmeal as creative and tasty as you like.

There are tons of topping options, too! If you’re looking for something sweet, consider adding fresh fruit like raspberries or blueberries, or even dried fruits. You could also add some sweetness with a drizzle of maple syrup or honey. For an extra crunchy texture, top your baked oats off with nut butters, granola clusters, nuts and seeds — all great sources of healthy fats and protein.

Alright, let’s get to baking some oatmeal!

Baked Oatmeal with Blueberries

Ready for a new healthy breakfast idea? Check out this Baked Oatmeal with Blueberries recipe. Simple, delicious, and nutritious!

Course Breakfast

Cuisine American

Keyword baked oatmeal, blueberries, breakfast, oatmeal, oats

Prep Time 5

Cook Time 25

Servings servings

Calories 287kcal

Author Tracy Shaw

Equipment

1 Blender

Ingredients

2 cups quick cook oats
½ cup plain Greek yogurt or can use a Strawberry Breakfast Smoothie
3 eggs
2 teaspoons vanilla
1 ½ teaspoon baking powder
½ teaspoon salt
⅓ cup sugar optional
¼ cup blueberries

Get Recipe Ingredients

Instructions

Preheat the oven to 350°F.
Add oats, yogurt or smoothie, eggs, vanilla, baking powder, salt and sugar (if using) to a blender. Puree until smooth.
Pour batter into a 9×9 inch baking pan sprayed with nonstick cooking spray.
Bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean. Serve hot.

Nutrition

Looking for another baked oatmeal recipe?

Baked Berry Cherry Oatmeal

Looking for more bake with oatmeal?

The post Baked Oatmeal with Blueberries appeared first on Healthy Family Project.