Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!

Recipe created by Christine Pittman in partnership with Produce for Kids.

What Makes This One-Pan Italian Pork Tenderloin and Broccoli Recipe Healthy?

Great question! Let me break down the healthiness of this One-Pan Italian Pork Tenderloin and Broccoli for you.

1. Balanced Ingredients: This recipe incorporates a balance of lean protein from the pork tenderloin and nutrient-rich vegetables from the broccoli. It’s important to include protein in our meals for muscle growth and repair, and broccoli is packed with vitamins, minerals, and fiber.

2. Lean Protein: Pork tenderloin is a lean cut of meat, meaning it has less fat compared to other cuts. It’s an excellent source of high-quality protein, essential for maintaining muscle mass and supporting overall health.

3. Nutrient-Rich Broccoli: Broccoli is a nutritional powerhouse. It’s loaded with vitamins C, K, and A, as well as folate and fiber. These nutrients contribute to a strong immune system, healthy vision, and proper digestion.

4. Minimal Added Fats: The recipe uses a moderate amount of olive oil, which is a heart-healthy fat. Olive oil is rich in monounsaturated fats and has been linked to various health benefits, including reducing inflammation and improving heart health.

5. Flavorful Seasonings: The use of herbs and spices like oregano and garlic powder not only enhances the taste but also adds a boost of antioxidants to the dish. Antioxidants help protect our cells from damage caused by harmful free radicals.

6. Portion Control: The recipe provides specific measurements for the ingredients, allowing you to have better control over portion sizes. This can be helpful for weight management and ensuring a balanced meal.

7. Versatility: This recipe can easily be customized to fit dietary preferences or restrictions. For example, if you’re following a low-carb or gluten-free diet, you can swap out the breadcrumbs for a gluten-free alternative or omit them altogether.

Remember, healthy eating is about balance, moderation, and incorporating nutrient-dense ingredients into our meals. This One-Pan Italian Pork Tenderloin and Broccoli recipe ticks those boxes by offering a delicious and well-rounded dish that nourishes both your body and taste buds.

Related: If you love Pork Tenderloin, you should also try our Rosemary Pork Tenderloin & Roasted Vegetables!

One-pan Italian Pork Tenderloin and Broccoli Meal Prep Ideas

Pre-Marinate and Freeze

Prepare the marinade and coat the pork tenderloin in it. Place the marinated pork in a freezer-safe bag or container, label it with the date and cooking instructions, and freeze it. When you’re ready to cook, simply thaw the pork in the refrigerator overnight and follow the recipe as directed. This allows you to have a flavorful, marinated pork tenderloin ready to go whenever you need it.

Pre-Cut Vegetables

Save time by pre-cutting the broccoli florets ahead of time. Wash and trim the broccoli, then cut it into bite-sized florets. Store the pre-cut broccoli in an airtight container or resealable bag in the refrigerator. This way, when you’re ready to cook, you can simply grab the prepped broccoli and assemble it on the sheet pan with the pork.

Make a Double Batch

Prepare a double batch of the marinade and use half to marinate the pork tenderloin for the current meal. Reserve the other half in an airtight container in the refrigerator. This way, you can use the reserved marinade to marinate another pork tenderloin for a future meal. It saves you time and ensures you have another delicious meal ready to go.

Related: Love one pan meals? Try our One Pan Baked Italian Chicken & Veggies!

Portion and Store Leftovers

If you anticipate having leftovers, divide them into individual meal-sized portions and store them in meal prep containers. This allows for easy grab-and-go lunches or dinners throughout the week. Be sure to let the dish cool before refrigerating, and remember to reheat it thoroughly before consuming.

Customize Side Dishes

While the recipe includes roasted broccoli, feel free to customize the side dishes based on your preferences or dietary needs. Consider adding other roasted vegetables like carrots, bell peppers, or zucchini to the sheet pan. You can also pair the pork tenderloin with a side salad, quinoa, or whole grains like brown rice or couscous for a more substantial meal.

Prep Salad Dressing in Advance

If you plan on serving a side salad with the dish, you can prepare the salad dressing ahead of time. Mix the ingredients for your favorite dressing in a jar or container and store it in the refrigerator. When it’s time to serve the meal, you can simply drizzle the dressing over your salad for added flavor.

Let’s make this One-Pan Italian Pork Tenderloin and Broccoli recipe!

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One-Pan Italian Pork Tenderloin and Broccoli

Dinner and clean-up is easy with this one-pan pork tenderloin dinner! The pork and broccoli cook at the same time on one pan making this recipe a must for busy weeknights. Plus, the roasted broccoli is so delicious, even picky eaters will want to dig in!

Course Entree & Main Dishes

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 6

Calories 298kcal

Author Amber Gray

Ingredients

• 3 tablespoons plus 1 tsp. olive oil, divided
• 5 teaspoons tomato paste
• 1 teaspoon Dijon mustard
• 1/2 cup grated Parmesan cheese divided
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt divided
• 1/4 teaspoon pepper
• 16 ounces broccoli florets
• 1 1/2 pound pork tenderloin
• 2 tablespoons creamy Italian garlic dressing
• 2 tablespoons panko breadcrumbs

Get Recipe Ingredients

Instructions

• Preheat oven to 425ºF.
• Combine 3 Tbsp. olive oil, tomato paste, mustard, ¼ cup Parmesan, oregano, garlic, ¼ tsp. salt and pepper. Mixture may stay clumpy. Add broccoli and stir well.
• Transfer broccoli to large sheet pan coated with cooking spray.
• Add pork to bowl and coat with dressing. Add pork to sheet pan between broccoli.
• Combine panko, 1 tsp. olive oil and ¼ tsp. salt in separate small bowl. Press crumb mixture onto pork.
• Bake 25 minutes, or until pork reaches an internal temperature of at least 145ºF. Sprinkle broccoli with remaining ¼ cup Parmesan.

Nutrition

Calories: 298kcal | Carbohydrates: 7g | Protein: 30g | Fat: 16g | Cholesterol: 74mg | Sodium: 311mg | Fiber: 0.3g | Sugar: 1g

The post One-Pan Italian Pork Tenderloin and Broccoli appeared first on Healthy Family Project.

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.

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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 6 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

Get Recipe Ingredients

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

Serving: 6g | Calories: 184kcal | Carbohydrates: 5g | Protein: 13g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 282mg | Sodium: 164mg | Potassium: 245mg | Fiber: 1g | Sugar: 4g | Vitamin A: 802IU | Vitamin C: 2mg | Calcium: 115mg | Iron: 2mg

The post Asparagus and Goat Cheese Frittata appeared first on Healthy Family Project.

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

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

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

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

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

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

1. No Mountain of Dishes: Everything cooks on one pan. Enough said.
2. Fast and Foolproof: Less prep, less stress, and dinner is on the table in no time.
3. Totally Customizable: Picky eaters? No problem. Swap ingredients to make everyone happy.
4. 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!

The post 5 Must-Try Sheet Pan Recipes appeared first on Healthy Family Project.

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!

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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 minutes minutes

Cook Time 25 minutes minutes

Servings 4 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

Calories: 287kcal | Carbohydrates: 47g | Protein: 12g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 124mg | Sodium: 507mg | Potassium: 235mg | Fiber: 4g | Sugar: 19g | Vitamin A: 184IU | Vitamin C: 1mg | Calcium: 154mg | Iron: 3mg

Looking for another baked oatmeal recipe?

Baked Berry Cherry Oatmeal

Looking for more bake with oatmeal?

• Oatmeal Date Bars
• Berry Pizza with Oatmeal Coconut Crust
• Chocolate Chip Banana Oatmeal Cookies

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

Ready in under 30 minutes, this healthy breakfast recipe is perfect for those busy mornings. Prep and enjoy throughout the week!

This Meal Prep Breakfast Scramble is a breakfast recipe that everyone will love! This breakfast has a ton flavor and good for you ingredients. Eggs, potatoes, onions, and tomatoes combine to make a complete nutritious way to start your day.

I know that we all can struggle to find breakfast recipes that are quick, easy, and healthy. Well that is why I whipped up this Meal Prep Breakfast Scramble. As an added bonus, it’s something my husband and the kids will eat. Of course you can absolutely customize with the breakfast items that your family enjoys. But I kept this one pretty simple. And the best part? It re-heats well which makes it a great option for meal prepping!

We Love This Breakfast Scramble

This quick breakfast is loaded with some great veggies and nutrition! Did you know that tomatoes are a major dietary source of the antioxidant lycopene which is linked to reducing heart disease and cancer? We used cherry tomatoes in this recipe which are bursting with flavor, too.

And eggs? Eggs contain a nutrient called choline, which helps us to maintain a healthy metabolism. Choline can also help prevent memory loss and even improve your cognitive function! And if your kids lack in getting in their protein, ta-dah! Eggs to the rescue. They are a great source of protein that our bodies need.

Key Ingredients in this Easy Breakfast Scramble Recipe

• Cherry Tomatoes
• Onion
• Eggs
• Potatoes
• Garlic
• Cheddar Cheese
• Avocado

This easy breakfast recipe is perfect for Sunday mornings or for a batch to grab and go for the week. If you enjoy meal prepping, this recipe is for you!

What is meal prepping?

Whether you may be a pro at meal prep or just getting started. Meal prepping is preparing meals for more than one day at a time. You can either toss these items in the refrigerator for the week, or some meals are great to go in the freezer to take at a later date and time. We have great meal prep lunch ideas, like our Greek Chicken Bowls.

Make sure to check out our 12 Must-Have Meal Prep Tools, too!

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Meal Prep Breakfast Scramble

Try this Meal Prep Breakfast Scramble for an easy to make meal that is exploding with flavors. The entire family can enjoy it, too!

Course Breakfast, Breakfast & Brunch

Keyword 30 minute meals, breakfast, breakfast recipes, easy breakfast, easy recipes, healthy, healthy breakfast

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 4 servings

Calories 232kcal

Author Tracy Shaw

Ingredients

• 5 eggs
• 1 tsp olive oil
• ½ lb small yellow potatoes diced
• ½ large sweet onion diced
• 10 cherry tomatoes halved
• 1 clove garlic minced
• ⅓ cup Shredded Cheddar Cheese
• 1/2 tsp salt
• 1/8 tsp pepper
• ½ avocado diced
• Handful cilantro optional

Get Recipe Ingredients

Instructions

• Heat skillet over medium heat. Spray with nonstick cooking spray. Whisk eggs and add to pan.
• Cook 3 to 5 minutes stirring occasionally, until eggs are set. Remove from pan and set aside.
• Return skillet to heat. Add oil, potatoes and onions and cook 10-12 minutes, stirring occasionally, until potatoes are cooked.
• Add tomatoes and garlic and cook additional 1-2 minutes.
• Stir in eggs, cheese, salt and pepper to combine.
• Top with avocado and cilantro.

Nutrition

Calories: 232kcal | Carbohydrates: 18g | Protein: 12g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 214mg | Sodium: 444mg | Potassium: 590mg | Fiber: 4g | Sugar: 4g | Vitamin A: 638IU | Vitamin C: 26mg | Calcium: 122mg | Iron: 2mg

More recipes to try:

40+ Grab-and-Go Healthy Breakfast Ideas

Veggie Breakfast Scramble with Potatoes

How To Make Shakshouka Using Fresh Tomatoes

The post Easy Meal Prep Breakfast Scramble appeared first on Healthy Family Project.

This easy one pot homemade alphabet vegetable soup is loaded with nutrients thanks to all those fresh veggies. Prepped in just 10 minutes this healthy soup recipe is perfect for an easy weeknight meal or lunchbox idea.

There is just something about a nice bowl of soup that warms you up from the inside out. And when you add in all those fresh veggies, you are making a healthy meal for you and your family! The addition of the alphabet pasta make this healthy soup recipe one that will make your kiddos smile. Keep your little ones warm in the wintertime with this healthy and hearty Alphabet Vegetable Soup. Kids will have fun spelling out words with the pasta letters and trying out a variety of veggies!

A good bowl of soup is like a big hug during colder months. This is also the time of year people tend to catch colds, so loading up on lots of fruits and veggies is a great way to keep your immune system going strong.

Nutrition Tip: Vegetables provide your body with vitamins A and C, which help fight illness and promote healing.

Key Ingredients

• Vegetable broth
• Alphabet pasta
• Veggies – and lots of them!

This soup comes together in one pot and is packed with carrots, kale, green beans, potatoes, RealSweet® sweet onions and tomatoes. Pump up the protein by adding your favorite beans. You can also easily swap out veggies with your favorites or whatever you have on hand.

Protein-Filled Additions

• Shredded chicken, if you have any leftover rotisserie chicken in the refrigerator, it would be great in this soup!
• Ground Beef
• Ground Turkey

Don’t think that you can only make soup in the winter months! This yummy alphabet vegetable soup is good all year round and makes for a nutritious non-sandwich lunch idea for the kiddos (and us parents!). Just make sure you have a good thermos so that the soup stays warm until lunch.

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Alphabet Vegetable Soup

Keep your little ones warm in the winter time with this healthy and hearty Alphabet Soup.

Course Lunchbox Ideas, Soup

Keyword healthy lunch, Power Your Lunchbox, soup, vegetable

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings

Calories 132kcal

Author Amber Gray

Equipment

• Thermos
• Cast Iron Dutch Oven
• Instant Pot

Ingredients

• 1 tablespoon olive oil
• 8 ounces green beans chopped
• 3 carrots diced
• 2 cups baby kale
• 1 russet potato peeled, diced
• 1/2 medium RealSweet® sweet onion finely chopped
• 2 quarts low-sodium vegetable broth
• 1 14 oz. can no-salt-added diced tomatoes
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1 cup uncooked alphabet pasta

Get Recipe Ingredients

Instructions

Stovetop Directions:

• Heat oil in large pot over medium heat. Add green beans, carrots, kale, potatoes and onion, and cook 5 minutes, or until softened. Add broth, tomatoes, salt, pepper and garlic powder. Bring to a boil, reduce heat to low and simmer, covered, 20 minutes. Stir in pasta and cook 10 minutes, or until cooked.

Instant Pot Directions:

• Add green beans, carrots, kale, potatoes, onion, broth, tomatoes, salt, pepper and garlic powder to Instant Pot. Stir, cover with lid and set valve to sealing.
• Set to pressure cook on high 5 minutes. Once done, quick release steam. Remove lid.
• Stir in pasta. Press saute and cook 5 minutes, or until pasta is cooked.
  

Video

Nutrition

Calories: 132kcal | Carbohydrates: 25g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 318mg | Potassium: 383mg | Fiber: 3g | Sugar: 5g | Vitamin A: 5692IU | Vitamin C: 27mg | Calcium: 54mg | Iron: 1mg

The post Alphabet Vegetable Soup appeared first on Healthy Family Project.

This Coconut Lentil Curry Soup is healthy and delicious! An easy recipe perfect for a weeknight meal and can be a great vegan choice, plus full bonus cooks in just one pot!

This creamy lentil soup is the perfect dish to cozy up and light enough to serve as an easy side dish. Lentils are a great plant-based source of protein. This recipe is both vegan-friendly and cooks in one pot for easy clean-up!

When you think of curry dishes, you probably think hot and spicy but curries come in all types of heat, from mild to extremely spicy. This recipe is on the mild and creamy side, but you can always add a little extra curry paste to spice things up.

Nutrition Tip: Lentils have been eaten for more than 10,000 years! They’re also a sustainable crop because they require little water to grow. Plus every one-half cup serving packs nine grams of fiber (that’s nearly half of what kids need in a day).

This lentil curry is perfect to serve over rice for an easy dinner. Leftovers also reheat well for a quick lunch – curry dishes are like chili or lasagna, they’re always better the next day. Craving more veggies? Add a handful of spinach or cilantro, incorporate extra veggies like peppers, or top with chopped tomatoes.

Not sure your kids will go for international cuisine? Check out Episode 39 of the Healthy Family Project podcast to learn more about raising adventurous eaters.

Looking for an easy meal prep recipe? This is it! Double the recipe for quick and easy meals all week. Or freeze up to 3 months in an airtight container or ziplock bag. Just thaw overnight in the refrigerator and reheat. I always add an extra splash of vegetable stock or water when reheating to keep them creamy and delicious.

Coconut Lentil Curry Soup

The Coconut Lentil Curry Soup is delicious on its own or served over rice. You can also add extra veggies like spinach or peppers to boost the nutrition. It can be stored in the refrigerator for up to a week or in the freezer for longer.

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Vegan One Pot Coconut Lentil Curry

This creamy coconut lentil curry is the perfect dish to cozy up to but is also light enough to serve as an easy side dish.

Course Entree & Main Dishes, Soup

Keyword coconut, curry, lentils, one pot, soup, vegan

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 4 servings

Calories 372kcal

Author Jodi Danen

Equipment

• Lentils
• Curry Powder
• Green Curry Paste

Ingredients

• 1 tablespoon olive oil
• 1/2 small sweet onion diced
• 2 cloves garlic minced
• 1 tablespoon green curry paste
• 1 teaspoon curry powder
• 1/2 teaspoon salt
• 2 cups low-sodium vegetable broth
• 2 cups water
• 1 cup canned coconut milk
• 1 cup lentils rinsed
• 1/3 cup fresh cilantro chopped
• 1/2 lemon juiced

Get Recipe Ingredients

Instructions

• Heat oil in large skillet over medium-high heat. Add onions and cook 3 minutes, or until translucent. Add garlic, green curry paste, curry powder and salt. Stir to combine.
• Add broth, water, and coconut milk. Bring to a boil and add lentils. Reduce heat, cover and simmer, stirring occasionally, 30-40 minutes, or until lentils are cooked through.
• Stir in cilantro and lemon juice.

Nutrition

Calories: 372kcal | Carbohydrates: 39g | Protein: 15g | Fat: 19g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 313mg | Potassium: 705mg | Fiber: 18g | Sugar: 6g | Vitamin A: 708IU | Vitamin C: 14mg | Calcium: 63mg | Iron: 5mg

The post Coconut Lentil Curry Soup appeared first on Healthy Family Project.

We made this One-Pot Chicken Tortilla Soup for a veggie-packed meal for the family. This soup packs a punch with flavor and has less sodium than any canned version. With the cooler months around, we are ready for some new and classic soup recipes at home!

Making soup at home is usually a pretty easy meal to put on the table. And generally, you can pack it up with some extra vegetables that cook down in the broth. One of my favorite soups when we go out to eat is chicken tortilla soup. I wanted to make a pot at home and load it up with some extra vegetables. We like ours with a little kick so I added a jalapeño but of course, you can go without. Then top the soup off with some tortilla chips, avocado, and a squeeze of lime juice for extra flavor.

Key Ingredients for this One-Pot Light Chicken Tortilla Soup

• Chicken Breasts
• Onion
• Red Bell Pepper
• Carrots
• Chicken Broth
• Diced Tomatoes

Health Benefits of Chicken Broth

Chicken and chicken broth is so good for us especially when we are feeling under the weather. Loaded with protein and some fatty acids that can help repair our muscles in our body. The broth is loaded with minerals and vitamins that can help our immune system. It can help us rehydrate and help us feel warm when chilled. And since chicken broth is low in calories, it can help us with weight management, too!

How to Make this Healthy Chicken Tortilla Soup

First start by heating the oil in large pot over medium-high heat. Then add in the onions, the pepper, and the carrots. Let cook for about 3-4 minutes, stirring occasionally, until browned. Add in the chili powder and mix well.

Next add the chicken broth and the tomatoes. Cover the pot and bring to a boil over high heat. Reduce the heat to low and add in the chicken and half of tortilla chips. Simmer 3-4 minutes, or until the chicken is cooked through.

Top soup with the remaining tortilla chips, avocado, and jalapeño (optional).

You can use some leftover chicken or rotisserie-style chicken. Stir it in after you cook the vegetables and make the broth.

Make sure to PIN IT!

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One-Pot Light Chicken Tortilla Soup

Chicken tortilla soup gets a makeover in this lighter, one-pot version. Packed with veggies for tons of flavor and lower in sodium than canned versions. Top with Greek yogurt, fresh lime juice or cilantro for added flavor.

Course Dairy Free

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 1178kcal

Author Amber Gray

Ingredients

• 1 tablespoon olive oil
• 1/2 large sweet onion chopped
• 1 red bell pepper chopped
• 2 large carrots chopped
• 2 tablespoons chili powder
• 4 cups no-salt-added chicken broth
• 1 28 oz. can no-salt-added diced tomatoes
• 2 boneless skinless chicken breasts, thinly sliced
• 3.5 ounces unsalted corn tortilla chips divided
• 1 avocado chopped
• 1 jalapeño seeded, diced (optional)

Get Recipe Ingredients

Instructions

• Heat oil in large pot over medium-high heat. Add onion, pepper and carrots, and let cook 3-4 minutes, stirring occasionally, until browned. Add chili powder and mix well.
• Add broth and tomatoes. Cover and bring to a boil over high heat. Reduce to low, add chicken and half of tortilla chips. Simmer 3-4 minutes, or until chicken is cooked through.
• Top soup with remaining tortilla chips, avocado and jalapeno (optional).

Nutrition

Calories: 1178kcal | Carbohydrates: 22g | Protein: 170g | Fat: 42g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 18g | Trans Fat: 1g | Cholesterol: 461mg | Sodium: 539mg | Potassium: 3267mg | Fiber: 5g | Sugar: 4g | Vitamin A: 4883IU | Vitamin C: 34mg | Calcium: 98mg | Iron: 6mg

More recipes to try:

Hearty Vegetable Tortellini Soup

Tomato Soup & Baked Mini Grilled Cheese

Roasted Vegetable Chicken Soup

The post One-Pot Light Chicken Tortilla Soup appeared first on Healthy Family Project.

Remember enjoying french toast as a kid? Me too! Well, this Apple Cinnamon French Toast is full of all the flavors you remember and love, but without the extra fat and calories. While this recipe part of our Mission For Nutrition with JAZZ Apples, our love for a healthy breakfast and apples are our own.

This Apple Cinnamon French Toast is simple to make and so tasty! It’s the perfect balance of apples and cinnamon mixed with thickly-sliced whole wheat bread. Not only does it provide a great source of energy to fuel your day, but it’s also an easy way to get the family to sit down to have breakfast together as a family. Who doesn’t love the smell of warm apples and cinnamon?

Why we love French Toast

French toast is one of those classic breakfast dishes that never goes out of style, which is good since it’s been around for centuries. Its roots can be traced back to ancient Rome, but it wasn’t until the late 19th century that French toast became popular in the United States. The dish was first mentioned in print in 1871, when an article referred to it as “french-fried toast.” By the early 20th century, French toast had become a staple of American brunch menus.

Whether you’re having a lazy weekend morning, or just need a yummy breakfast option, french toast always seems to fit the bill. It’s easy to make and with our simple cooking swaps, it’s healthy too 😉

Breakfast is the most important meal of the day after all. It jump-starts your metabolism, fuels your body, and sets you up for success throughout the day. Eating breakfast has numerous benefits, including improved concentration, better physical performance during exercise, and a lower risk of developing certain diseases. So, why not fuel your day with this easy-to-make and incredibly delicious Apple Cinnamon French Toast?!

Is French Toast easy to make?

French toast is actually quite simple and requires only a few ingredients! 

Simply soak the bread in the egg mixture then cook each side until golden brown. Be sure to top with cinnamon apples.

Apple Cinnamon French toast has a bit of nostalgia associated with it; many people fondly remember their grandmother’s version from when they were kids. This combination of convenience and nostalgia make it one of our favorite breakfast recipes.

Apple Cinnamon French Toast Key Ingredients

• Apples
• Brown sugar
• Cinnamon
• Vanilla extract
• Whole wheat bread
• Eggs
• Milk

The apple cinnamon mixture on my Apple Cinnamon French Toast is actually the same as the filling in my Apple Galette recipe. We loved it so much in that recipe, I knew it would be perfect for this recipe. No butter needed!

Alright, let’s make some Apple Cinnamon French Toast!

Oh, and I know I said that this was an excellent breakfast recipe to help fuel your day, but I am all about enjoying breakfast for dinner, so don’t limit this Healthy Apple Cinnamon French Toast to just the morning!

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Apple Cinnamon French Toast

Just like mom used to make…but a bit healthier. All the flavor you love though! Our homemade apple cinnamon toppings covers whole wheat french toast to make an incredible breakfast.

Course 30 Minutes or Less, Breakfast, Breakfast & Brunch

Cuisine American

Keyword apple, apples, breakfast, breakfast recipes, easy breakfast, french toast, heallthy, healthy breakfast

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 2

Calories 387kcal

Author Tracy Shaw

Equipment

• 1 Large skillet

Ingredients

• 2 JAZZ Apples peeled, cored and sliced
• 2 tbsp light brown sugar
• 1 tsp ground cinnamon + dash
• 4 slices whole wheat bread
• 2 eggs lightly beaten
• ½ cup milk we used 2% Florida Milk
• ½ tsp vanilla extract

Get Recipe Ingredients

Instructions

• Spray a large sauté pan with olive oil spray.
  
• Add in apples, brown sugar and cinnamon.
• Cook until soft.
  
• Pour apple mixture into a bowl while preparing the French toast, wipe pan clean.
• Spray pan.
• In a large, wide plate/bowl whisk together eggs, vanilla, milk, and cinnamon.
• Completely submerge one slice of bread in the mixture, careful to coat both sides. Lift the bread out of the liquid and allow to drip off excess.
• Cook bread over medium heat for 1-2 minutes until lightly browned, then flip and cook other side 1-2 minutes.
  
• Repeat with remaining bread slices.
• Generously top french toast with apple-cinnamon mixture.
• Sprinkle with powdered sugar if desired.

Nutrition

Calories: 387kcal | Carbohydrates: 65g | Protein: 15g | Fat: 8g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 171mg | Sodium: 343mg | Potassium: 509mg | Fiber: 8g | Sugar: 36g | Vitamin A: 439IU | Vitamin C: 8mg | Calcium: 222mg | Iron: 3mg

Take your meal planning game to a new level – join us on a Mission for Nutrition! Grab a free ebook with 5 simple and easy breakfast recipes for your family!

Follow #MissionForNutrition on Healthy Family Project Instagram for meal prep ideas and more recipes.

Looking for more meal prep tips and healthy recipes? Check out these posts:

• How to Meal Plan (Podcast episode)
• Free Meal Planning Prep Printables
• 12 Must-Have Meal Prep Tools
• 10 Beginner’s Tips to Meal Planning like a Pro
• 6 Tips for Freezer Meal Success
• Nutrition Education Resource Center

Download Ebook

The post Apple Cinnamon French Toast appeared first on Healthy Family Project.

This Sweet Kale Salad Fried Rice recipe is perfect for lunch or dinner. Ready in under 30 minutes, this internationally inspired recipe will soon be one of your favorite ways to enjoy Sweet Kale Salad Kits!

Every week my husband buys at least 2 Sweet Kale Salad Kits. He brings a salad with him just about everyday for work, he will usually pick up a rotisserie chicken as well so he can add some protein. But sometimes, he ends up with more lunch meetings than expected, or he has to travel unexpectedly. And while I am perfectly happy eating the Sweet Kale Salad for lunch too, this past week they were on sale and he bought 4. Which is usually fine as well, but he ended up not needing 3 out of the 4, so I decided to get a little creative with dinner.

My family loves fried rice and I love getting in extra doses of vegetables when I can, so I decided a Sweet Kale Salad Fried Rice was in order. Since we were chatting about National Nutrition Month and the fact that they were Celebrating A World of Flavors, my family was willing to give my new recipe idea a try.

The result?

They all loved it! My son was a tad leery of adding the dried cranberries to his rice, but he was pleasantly surprised and even sprinkled on more! #momwin

What is fried rice?

Well, once you have cooked the rice according to package instructions (using a rice cooker or on the stove), you will then saute it in a big pan or wok. I used a wok. I like cooking the rice ahead of time, it will “fry” better.

What do you put in fried rice?

That’s one of the wonderful things about fried rice, you can put in a variety of other ingredients! Most commonly you will find vegetables and a protein.

Is fried rice easy to make?

Yes! I actually made a big batch of rice on Sunday (I absolutely love our rice cooker) and toss it in the refrigerator to use in recipes throughout the week. This week I used it in this Sweet Kale Fried Rice recipe, our Easy Chicken Curry, and in Greek Chicken Bowls.

Sweet Kale Salad Fried Rice Key Ingredients

• Eat Smart Sweet Kale Salad Kit
• Onion and garlic
• Salt and pepper
• Rice wine vinegar
• Rice

Alright, ready to get cooking? I hope you all enjoy this fried recipe as much as we do! It’s perfect for lunch or dinner.

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Sweet Kale Salad Fried Rice

We love the Sweet Kale Salad Kit, and we love finding new recipes to try it in. Like this Sweet Kale Salad Fried Rice. Ready in under 30 minutes, this a healthy lunch or dinner recipe.

Course 30 Minutes or Less, dinner, Entree & Main Dishes, Gluten Free, Lunch, Nut Free

Cuisine Chinese

Keyword dinner recipes, easy dinner ideas, easy lunch, fried rice, healthy lunch, sweet kale salad

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Calories 433kcal

Equipment

• Wok or large saute pan

Ingredients

• 12 oz Eat Smart® Sweet Kale Salad Kit 1 package
• ¼ sweet onion diced
• 1 garlic clove minced
• ½ tsp salt
• ½ tsp ground black pepper
• Olive oil spray
• 1 ½ tbsp cooking/vegetable oil
• 2 cups white rice cooked
• 1 tbsp rice wine vinegar

Get Recipe Ingredients

Instructions

• Remove the dressing and toppings from the salad kit. Set aside.
• Spray large skillet or wok with olive oil spray
• Add garlic and onions, cook for approximately 1-2 minutes until the onions start to get translucent and the garlic is fragrant.
• Add the kale salad mix, and salt and pepper to skillet.
• Over medium-high saute kale mixture about 3 to 5 minutes, or until tender.
• Remove kale mixture from skillet and set aside.
• Add cooking oil to hot skillet and add rice.
• Reheat over medium for 13 to 15 minutes, stirring occasionally. You want the rice to turn a little brown, “fried”.
• Sprinkle rice vinegar over rice.
• Add in the cooked sweet kale salad mixture, mix well.
• When ready to serve, sprinkle with salad toppings and drizzle on the dressing.

Notes

This will make 3-4 servings.

Nutrition

Calories: 433kcal | Carbohydrates: 83g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 330mg | Potassium: 555mg | Fiber: 1g | Sugar: 1g | Vitamin A: 8498IU | Vitamin C: 103mg | Calcium: 160mg | Iron: 2mg

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!

The post Sweet Kale Salad Fried Rice appeared first on Healthy Family Project.