Happy Healthy Mama

Air Fryer Chicken Tenders Recipe

Maryea — Tue, 21 Jul 2026 19:13:04 +0000

These Air Fryer Chicken Tenders are crispy, cheesy, and ready in under 20 minutes. They are simple and always a family favorite!

Want a kid-friendly weeknight dinner that’s still good for you? Let’s make Air Fryer Chicken Tenders! Swapping in the air fryer means we get that irresistible crispy, golden coating without a drop of frying oil, and the parmesan-panko crust gets nice and crunchy. Add a quick mayo “glue” instead of the usual flour-egg-breadcrumb dredge, and you’ve got a five-ingredient dinner that comes together faster than you can set the table. You’re going to love how simple this one is!

Why You’ll Love These Air Fryer Chicken Tenders

Fast and fuss-free — no flour station, no raw eggs to dip through, just one bowl of coating and a brush of mayo.
Crispy without deep frying — the air fryer gives you that crave-worthy crunch using a fraction of the oil.
Kid-approved — even picky eaters go back for seconds.
Great for meal prep — make a double batch and reheat in the air fryer for quick lunches all week.
Simple pantry ingredients — nothing fancy required, just what you likely already have on hand.

Ingredients You’ll Need

Full ingredient amounts and instructions are in the printable recipe card below.

Chicken tenders — Chicken is a great source of lean protein, and tenders cook up quick and tender without any pounding or slicing needed.
Salt and pepper — Simple seasoning that lets the parmesan and Italian herbs shine through.
Panko breadcrumbs — Panko gives you that light, extra-crispy texture you just can’t get from regular breadcrumbs.
Grated parmesan cheese — Parmesan adds savory, salty depth to the coating and helps it crisp up beautifully in the air fryer.
Italian seasoning blend — A simple way to add layers of herby flavor without measuring out five different spice jars.
Mayonnaise — This is the secret trick! Instead of a flour-egg dredge, mayo acts as the “glue” that helps the breadcrumb coating stick. It also actually helps the tenders stay juicy as they cook.

How to Make Air Fryer Chicken Tenders

Preheat your air fryer to 400 degrees.
Prep the chicken. Pat the chicken tenders dry with a paper towel, then season both sides with salt and pepper. Patting them dry first helps the coating stick better and get extra crispy.
Mix the coating. In a shallow bowl, combine the panko breadcrumbs, parmesan cheese, and Italian seasoning.
Prep your air fryer basket. Spray your air fryer tray or basket with cooking oil so the tenders don’t stick.
Coat the tenders. Brush each chicken tender with a thin layer of mayonnaise on both sides, then dip it into the breadcrumb-parmesan mixture, pressing gently so it’s evenly coated on both sides. Place it in the air fryer basket and repeat with the remaining tenders.
Air fry. Cook at 400 degrees for 5 minutes, then flip the tenders and cook for another 5 minutes, until golden brown and cooked through.
Enjoy immediately while they’re hot and crispy!

What to Serve With Air Fryer Chicken Tenders

These tenders go with so many things, so feel free to choose your favorite side! Here are a few of my favorite pairings:

For a comfort-food dinner, serve them alongside roasted potatoes or these Crispy Smashed Potatoes — the crispy edges are basically made for each other.
Dip the tenders (or the potatoes!) in this Healthy Greek Yogurt Ranch Dressing for a lighter take on the classic pairing.
For something with more veggies on the plate, this Healthy Broccoli Salad is a great make-ahead side. Or Luke’s Favorite Broccoli that takes approximately 8 minutes to make.
Another make-ahead side dish that would be delicious with these is this Pesto Pasta Salad.

FAQs

Can I use chicken breasts instead of tenders?
Yes! Slice boneless, skinless chicken breasts into strips about the same size as tenders. You may need to adjust the cook time slightly depending on thickness, but I recommend pounding them until they are thin for even cooking.

Do I need to flip the tenders halfway through?
Yes, flipping halfway ensures both sides get that golden, crispy coating.

Can I make these ahead of time?
These are best fresh and crispy, but leftovers reheat well in the air fryer at 350 degrees for a few minutes to re-crisp them (microwaving will make the coating soggy).

What can I use instead of mayonnaise?
If you’re not a mayo fan, plain Greek yogurt works as a substitute and adds a similar tangy binding effect.

Can I freeze the coated tenders before air frying?
Yes, coat the tenders, freeze them in a single layer on a baking sheet, then transfer to a freezer bag. Air fry from frozen, adding a few extra minutes to the cook time.

I hope your family loves these Air Fryer Chicken Tenders as much as mine does! If you try this recipe, or any of my other healthy recipes, please leave a star rating and comment below — it helps other readers know which recipes are tried and true! I’d love to see your creations, so share a photo on Instagram and tag me.

Air Fryer Chicken Tenders Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Maryea Flaherty of Happy Healthy Mama
Total Time: 17 minutes
Yield: serves 4

Print Recipe

Description

These Air Fryer Chicken Tenders are fast, easy, and use just a few pantry ingredients for a great weeknight dinner!

Ingredients

Units

2 pounds chicken tenders
salt and pepper
1/2 cup Panko breadcrumbs
3/4 cup grated parmesan cheese
1 tablespoon Italian seasoning blend
1/4 cup mayonnaise

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Instructions

1. Preheat the air fryer to 400 degrees.
Pat the chicken tenders dry with a towel, then season them on both sides with salt and pepper.
In a shallow bowl, combine the panko breadcrumbs, parmesan cheese, and Italian seasoning.
Spray your air fryer tray or basket with cooking oil.
Brush each chicken tender with a layer of mayonnaise on both sides. Dip the tender in the breadcrumb/parm mixture until it is evenly coated on both sides. Place it on the airfryer tray or basket. Continue until you’ve done this with all of the tenders.*
Air fry at 400 degrees for 5 minutes, and flip the tenders over and air fry another 5 minutes. Enjoy!

Notes

Note: Make sure the tenders are placed a single layer. If your air fryer is smaller, you may need to cook these in batches. My oven converts to an air fryer, so I use these air fryer trays for mine.

Prep Time: 7 minutes
Cook Time: 10 minutes
Category: air fryer recipes
Method: air fryer
Cuisine: American

Nutrition

Serving Size: 1/4 of recipe
Calories: 385
Sugar: 1 gram
Fat: 11.4 grams
Saturated Fat: 3.3 grams
Trans Fat: 0 grams
Carbohydrates: 12 grams
Fiber: 1.1 grams
Protein: 51 grams

The post Air Fryer Chicken Tenders Recipe appeared first on Happy Healthy Mama.

Easy Chicken Enchiladas Recipe

Maryea — Thu, 16 Jul 2026 15:34:00 +0000

This Easy Chicken Enchiladas recipe is packed with juicy shredded chicken, melty cheese, and a rich enchilada sauce — the perfect weeknight dinner your whole family will ask for again and again!

I’m in the stage of life where I need as many quick and easy (healthy, too??) dinner recipes that can be made ahead of time, if necessary, and can be reheated as needed to accommodate differing schedules. It’s the busy teenager stage of life. Whether you’re in the same stage of life or just want more recipes using shredded chicken to add to your rotation, save this Easy Chicken Enchiladas recipe!

I use my own homemade enchilada sauce for this whenever I have a few extra minutes, because I love knowing exactly what’s in it (no mystery starches, sketchy oils, or preservatives!). It only takes about 10 minutes, so it works into a busy weeknight dinner just fine. But I’ll admit, some weeks call for the canned stuff, and that’s okay too. This recipe works great either way, so go with what fits into your life right now.

Why You’ll Love These Easy Chicken Enchiladas

Quick to put together. With shredded chicken and a simple filling, these come together in well under an hour, start to finish.
Great for using up leftover or meal prep chicken. Rotisserie chicken or leftovers from another meal work perfectly here. If you’re a meal prepper, Crockpot Shredded Chicken is your friend and can be used here.
Big on flavor, short on ingredients. You only need a handful of pantry and fridge staples to make a seriously delicious dinner.
A crowd-pleaser. Melty cheese and a saucy filling make this one that even picky eaters go back for seconds on.
Freezer-friendly. Make a double batch and tuck one away for a busy night down the road. You’ll be so happy you did!

Recipe Ingredients

Here’s what you’ll need to make these easy chicken enchiladas. Printable ingredients and instructions are in the recipe card at the bottom of this post.

2 1/2 cups enchilada sauce, divided — This is the flavor backbone of the dish. I love using my homemade enchilada sauce, but a canned sauce works in a pinch if you’re short on time.
2 1/2 cups shredded chicken — Chicken is a great source of lean protein, which helps keep this meal filling and satisfying. Rotisserie chicken or Crockpot Shredded Chicken are easy shortcuts here!
1 can mild diced green chiles — These add a little something extra to the filling without much heat, so it’s still totally family-friendly.
1 1/2 cups shredded sharp white cheddar cheese, divided — Sharp cheddar brings a nice bold flavor and melts beautifully into the filling and topping.
1 1/2 cups shredded Colby jack cheese, divided — Colby jack adds creaminess and helps everything melt together into that classic gooey enchilada topping.
15 (5-inch) corn tortillas, warmed — I use corn tortillas here, and look for tortillas with minimal ingredients. Warming them first is key so they roll without cracking! Flour tortillas can be substituted if you prefer.

How to Make Chicken Enchiladas

Printable instructions are also available in the recipe card at the bottom of this post.

Preheat the oven to 350 degrees.
Spread a small amount of the enchilada sauce in the bottom of a medium rectangle baking dish.
In a medium bowl, combine the shredded chicken, 1 cup enchilada sauce, the green chiles, 1 cup of the cheddar cheese, and 1 cup of the Colby jack cheese.
Warm your tortillas by wrapping them in a towel and microwaving for 30 seconds, or using a dry pan and heating each one for about 10 seconds per side.
Fill each tortilla with the chicken mixture, roll it up, and place it seam side down in the baking dish. My baking dish allows for 3 rows of 5 tortillas.
Top the tortillas with the remaining enchilada sauce and remaining shredded cheese.
Bake in the preheated oven for 20-25 minutes, until everything is hot and the cheese is melted. Enjoy!

What to Serve With Chicken Enchiladas

These enchiladas are pretty filling on their own, but here are a few Happy Healthy Mama favorites that round out the meal:

Cilantro Lime Rice — This bright, zesty rice is the perfect side for scooping up any extra sauce on the plate.
Loaded Beef Tacos — If you’re feeding a crowd or planning a Mexican-inspired spread, these make a fun pairing for a build-your-own dinner night.
A simple side salad with lime vinaigrette also works well to balance out the richness of the cheese.

FAQs

Can I make these ahead of time?

Yes! You can assemble the enchiladas completely, cover the dish, and refrigerate for up to a day before baking. Just add a few extra minutes to the bake time if going straight from the fridge to the oven.

Can I freeze chicken enchiladas?

Definitely. Assemble the enchiladas in a freezer-safe dish, cover tightly, and freeze for up to 3 months. Thaw overnight in the refrigerator before baking, or bake straight from frozen with extra time added.

Can I use flour tortillas instead of corn?

Yes, flour tortillas can be substituted if you prefer. Just keep in mind this will change the dish from gluten-free to one that contains gluten.

What’s the best way to shred chicken quickly?

I love using my stand mixer to shred cooked chicken in just a few seconds — simply place warm, cooked chicken breasts in a bowl and mix on low speed until shredded.

I hope you love these Chicken Enchiladas as much as we do! If you try this recipe, please leave a star rating and comment below — it really helps other readers see which recipes are tried and true. I’d love to see your enchiladas on Instagram and Facebook, too!

Easy Chicken Enchiladas Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Maryea Flaherty of Happy Healthy Mama
Total Time: 45 minutes
Yield: 6 servings 1x

Print Recipe

Description

These Easy Chicken Enchiladas take a few minutes of prep work and are universally loved.

Ingredients

Units

2 1/2 cups enchilada sauce*, divided
2 1/2 cups shredded chicken
1 can mild diced green chiles
1 1/2 cups shredded sharp white cheddar cheese, divided
1 1/2 cups shredded Colby jack cheese, divided
15 (5 inch) corn tortillas*, warmed

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Instructions

Preheat the oven to 350 degrees.
Spread a small amount of the enchilada sauce in the bottom of a medium rectangle baking dish.
In a medium bowl, combine the shredded chicken, 1 cup enchilada sauce, the green chiles, 1 cup of the cheddar cheese, and 1 cup of the Colby jack cheese.
Warm your tortillas by wrapping them in a towel and microwaving for 30 seconds, or using a dry pan and heating each one for about 10 seconds per side.
Fill each tortilla with the chicken mixture, roll it up, and place it seam side down in the baking dish. My baking dish allows for 3 rows of 5 tortillas.
Top the tortillas with the remaining enchilada sauce and remaining shredded cheese.
Bake in the preheated oven for 20-25 minutes, until everything is hot and the cheese is melted. Enjoy.

Notes

Notes:

Use my homemade enchilada sauce (recipe below) or if you’re in a pinch, canned sauce can be used.
Adjust the amount of tortillas used if you use larger tortillas. Flour tortillas may also be substituted.

Homemade Enchilada Sauce Recipe:

3 tablespoons avocado oil
3 tablespoons flour
1/4 cup chili powder
3/4 teaspoon garlic salt
3/4 teaspoon ground cumin
1/2 teaspoon marjoram
1/2 teaspoon onion powder
2 1/2 cups chicken stock
3 tablespoon tomato paste

In a small pan over medium high heat, heat 3 tablespoons avocado oil.
Add the flour and whisk for 1 minute.
Add 1/4 cup chili powder, 3/4 teaspoon garlic salt, 3/4 teaspoon ground cumin, 1/2 teaspoon marjoram, and 1/2 teaspoon onion powder and whisk for another 30 seconds.
Slowly pour in the chicken stock and whisk constantly until combined.
Add the tomato paste and whisk until combined.
Bring the mixture to a simmer, then remove from heat.

Prep Time: 25 minutes
Cook Time: 20 minutes
Category: Dinner
Method: oven
Cuisine: Mexican

Nutrition

Serving Size: 1/6 of recipe
Calories: 581
Sugar: 4 grams
Fat: 32 grams
Saturated Fat: 13 grams
Trans Fat: 0 grams
Carbohydrates: 40 grams
Fiber: 6.5 grams
Protein: 35 grams

The post Easy Chicken Enchiladas Recipe appeared first on Happy Healthy Mama.

Homemade Enchilada Sauce

Maryea — Mon, 13 Jul 2026 19:26:27 +0000

This easy homemade enchilada sauce comes together in one pan in under 15 minutes—no canned sauce with mystery ingredients required!If you’ve ever flipped over a can of enchilada sauce and squinted at the ingredient list, you know exactly why I started making my own. Most store-bought versions are loaded with modified food starch, preservatives, and oils I’d rather not feed my family if I can help it. This homemade enchilada sauce skips all of that and comes together with pantry spices you probably already have on hand.

I’ll be upfront with you: this isn’t a traditional, from-scratch-with-dried-chiles enchilada sauce. If you’re looking for an authentic recipe that simmers for hours, this isn’t it! What this is is a fast, foolproof sauce with clean ingredients that tastes so much better than anything from a can. It’s the sauce I reach for on busy weeknights when I want that rich, chili-forward flavor without the extra junk—or the extra time.

This recipe is also the base for my upcoming Easy Chicken Enchiladas (coming soon!), so consider this your sneak peek. But don’t let that stop you from using it right away—I’ve got plenty of other ideas for it below.

Why You’ll Love This Enchilada Sauce

It’s fast. From start to finish, this sauce is ready in about 15 minutes. No roasting chiles, no blending, no fuss.
Clean ingredients. You control exactly what goes in, which means no preservatives, no unnecessary additives, and no unpronounceable ingredients.
One pan, minimal cleanup. Everything happens in a single small saucepan.
Better flavor than canned. Toasting the spices in oil before adding the liquid makes a big difference! The flavor is so much deeper and richer than anything from a can.
Freezer-friendly. Make a double batch and freeze half for an even faster dinner next time.

Recipe Ingredients—What You Need

This sauce is built on a simple roux base with warm, earthy spices. Here’s what you need and why it’s in there.

3 tablespoons avocado oil–Avocado oil has a high smoke point, so it can handle the heat needed to toast the flour and spices without breaking down.
3 tablespoons flour–This is what thickens our sauce into that classic enchilada sauce consistency, without any cornstarch or gums. I use organic all-purpose flour. Organic ensures it doesn’t have glyphosate, which is common in wheat products. Need gluten-free? Try an all-purpose gluten-free flour here.
1/4 cup chili powder–The star of the show! Chili powder gives this sauce its signature deep red color and warm, earthy flavor.
3/4 teaspoon garlic salt–An easy way to add both garlic flavor and seasoning in one step.
3/4 teaspoon ground cumin–Cumin brings that warm, slightly smoky flavor that’s essential to Mexican-inspired cooking.
1/2 teaspoon marjoram–This is my not-so-secret ingredient! Marjoram has a mild, slightly floral flavor that adds a layer of depth you won’t get from chili powder and cumin alone.
1/2 teaspoon onion powder–Adds savory depth without the need to chop and sauté fresh onion.
2 1/2 cups chicken stock–This forms the base of the sauce and adds savory flavor. Use a high-quality stock or homemade stock for the best results.
3 tablespoons tomato paste–Tomato paste is concentrated, so it adds rich tomato flavor and that classic red color without watering down the sauce.
How to Make Homemade Enchilada Sauce

Printable instructions, along with ingredients, are available in the recipe card towards the bottom of this post.
1. Heat the oil. In a small pan over medium-high heat, heat the 3 tablespoons of avocado oil.
2. Make the roux. Add the 3 tablespoons of flour and whisk constantly for 1 minute, until it’s lightly golden and fragrant.
3. Bloom the spices. Add the 1/4 cup chili powder, 3/4 teaspoon garlic salt, 3/4 teaspoon ground cumin, 1/2 teaspoon marjoram, and 1/2 teaspoon onion powder. Whisk for another 30 seconds—this toasts the spices and wakes up their flavor.
4. Add the stock. Slowly pour in the 2 1/2 cups chicken stock, whisking constantly as you go so the mixture stays smooth and free of lumps.
5. Stir in the tomato paste. Add the 3 tablespoons of tomato paste and whisk until fully combined.
6. Simmer and finish. Bring the mixture to a simmer, then remove from the heat. The sauce will continue to thicken slightly as it cools.
  
  Ways to Use This Enchilada Sauce
This sauce is endlessly useful in the kitchen, and it’s definitely not just for traditional enchiladas! Here are some of my favorite ways to put it to work:
- Chicken, beef, or bean enchiladas. The obvious choice! Use it in place of canned sauce in any enchilada recipe—including my Butternut Squash Black Bean Enchiladas (photo above) which calls for store-bought sauce. Swap it out for this homemade version and you’ll notice the difference right away.
- Smothered burritos. Pour it over burritos and top with cheese before baking for a few minutes until bubbly.
- Mixed into rice or beans. Stir a few spoonfuls into cooked rice or black beans for an instant flavor boost.
- Drizzled over eggs. Spoon it over scrambled eggs or a breakfast burrito for a Mexican-inspired brunch.
- As a dipping sauce. Warm it up and serve alongside quesadillas or tortilla chips.
- Mexican Pizza or Lasagna. Try it in a Mexican pizza or lasagna. It would work well as the sauce in place of the salsa in my Chicken Taco Casserole recipe.
- In my upcoming Easy Chicken Enchiladas. I’ll be using this exact sauce in that recipe, so keep an eye out!
What to Serve With Enchilada Sauce

However you use this sauce, here are a few Happy Healthy Mama recipes that would pair wonderfully alongside it:
- Serve dishes made with this sauce next to a scoop of Cilantro Lime Rice for a complete, satisfying meal.
- If you’re not ready to commit to a full enchilada recipe yet, try drizzling this sauce over my Loaded Beef Tacos filling for a fun twist on taco night.
- My Crockpot Chicken Tacos filling also makes a fantastic enchilada filling when paired with this sauce—just roll it up in tortillas, top with sauce and cheese, and bake!
  
  FAQs
  
  Can I make this sauce ahead of time?
  
  Yes! Store it in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stovetop before using.
  
  Can I freeze this enchilada sauce?
  
  Absolutely. Let it cool completely, then freeze in an airtight container or freezer bag for up to 3 months. Thaw in the refrigerator overnight before using.
  
  Is this sauce spicy?
  
  Not particularly—regular chili powder is mild, so this sauce has warmth and flavor without significant heat. If you’d like more spice, add a pinch of cayenne pepper or a dash of your favorite hot sauce. If you use ancho chili powder it will be spicier, also.
  
  Can I make this vegetarian?
  
  Yes, simply swap the chicken stock for vegetable stock. The flavor will be slightly different, but still delicious.
  
  Can I make this gluten-free?

Yes, substitute the all-purpose flour with a 1:1 gluten-free flour blend or cornstarch (if using cornstarch, mix it with a small amount of cold water f first to make a slurry before adding).

I hope you love this homemade enchilada sauce as much as we do! If you try it, or any of my other healthy recipes, please leave a star rating and comment below—it really helps other readers see which recipes are tried and true! I appreciate you. I’d love to connect on Instagram and Facebook.

- Print
  Homemade Enchilada Sauce
  
  5 Stars 4 Stars 3 Stars 2 Stars 1 Star
  
  No reviews
  Author: Maryea Flaherty from Happy Healthy Mama
  
  Total Time: 12 minutes
  
  Yield: 2.5 cups 1x
  Print Recipe
  
  Print Recipe
  Ingredients
  
  Units
  
  3 tablespoons avocado oil
  
  3 tablespoons flour
  
  1/4 cup chili powder
  
  3/4 teaspoon garlic salt
  
  3/4 teaspoon ground cumin
  
  1/2 teaspoon marjoram
  
  1/2 teaspoon onion powder
  
  2 1/2 cups chicken stock
  
  3 tablespoon tomato paste
  
  Cook Mode Prevent your screen from going dark
  Instructions
  
  In a small pan over medium high heat, heat 3 tablespoons avocado oil.
  
  Add the flour and whisk for 1 minute.
  
  Add 1/4 cup chili powder, 3/4 teaspoon garlic salt, 3/4 teaspoon ground cumin, 1/2 teaspoon marjoram, and 1/2 teaspoon onion powder and whisk for another 30 seconds.
  
  Slowly pour in the chicken stock and whisk constantly until combined.
  
  Add the tomato paste and whisk until combined.
  
  Bring the mixture to a simmer, then remove from heat.
  Prep Time: 2 minutes
  Cook Time: 10 minutes
  Category: condiment recipes
  Method: cook top
  Cuisine: Mexican
  Nutrition
  
  Serving Size: 1/3 cup
  
  Calories: 136
  
  Sugar: 3 grams
  
  Fat: 9.1 grams
  
  Saturated Fat: 3.1 grams
  
  Trans Fat: 0 grams
  
  Carbohydrates: 11 grams
  
  Fiber: 2.4 grams
  
  Protein: 4.1 grams
  Did you make this recipe?
  
  Tag @happyhealthymama on Instagram and hashtag it #happyhealthymama

The post Homemade Enchilada Sauce appeared first on Happy Healthy Mama.

50 High Protein Snacks

Maryea — Thu, 09 Jul 2026 20:28:46 +0000

Here’s the ultimate list of 50 high protein snacks that will keep you full and satisfied!
When I started focusing on protein more, I quickly realized that hitting those protein goals can be tricky in just three meals. Not everyone can eat a lot of protein in one sitting, and depending on the meal, it isn’t always easy to get enough in. That’s where high protein snacks come in.

Protein is the nutrient that keeps you satisfied between meals, helps stabilize your blood sugar (which matters so much for reducing inflammation and keeping your energy steady), and supports the muscle you’re working hard to build or maintain. But most “healthy” snacks on grocery store shelves are loaded with sugar and barely have a gram or two of protein to show for it. Even healthy snacks like fresh fruit won’t give you much protein if that’s what you’re looking for.

So I set out to build the ultimate list: 50 high protein snacks that each pack somewhere between 8 and 20 grams of protein. Some are as simple as grabbing a string cheese out of the fridge. Others are recipes from right here on Happy Healthy Mama that I make on repeat in my own kitchen. A quick note before you dive in: protein counts below are approximate and can vary by brand, so if you want an exact number, it’s always worth checking the label.

Also, how much protein you “need” in a snack can vary greatly by person and depends on a lot of factors. You have to consider how much protein you’re getting in your meals along with how much protein you need depending on your size, age, and gender. That’s why there’s a range of snacks here with protein from 8 grams all the way up to over 30 grams. Most people don’t need over 30 grams of protein in a snack, but some with specific goals do. Keep that in mind when you’re perusing this list and deciding which snacks work best for you.

Let’s get into it.

50 High-Protein Snacks with 8-20+ Grams of Protein

Dairy & Eggs

Plain Greek yogurt (3/4 cup) — about 15-18g protein. Skip the sweetened cups and add your own fruit or a drizzle of honey instead.
Cottage cheese (1/2 cup) — about 12-14g protein. I know it’s polarizing, but give it a chance with some everything bagel seasoning on top.
Icelandic skyr (3/4 cup) — about 15-18g protein. Thicker and tangier than regular yogurt, and just as filling. I recommend the plain version rather than sweetened.
1 cup plain kefir — about 11g protein. A great gut-friendly option if you haven’t added fermented foods to your routine yet.
2-3 hard-boiled eggs — about 12-18g protein. The original grab-and-go snack, and still one of the best. I love Instant Pot Hard Boiled Eggs because it’s the easiest method out there!
2 mozzarella string cheese sticks — about 14g protein. Simple, portable, and always in my fridge.
Deviled eggs (4 halves) — about 12g protein. A fun and delicious way to switch up your egg routine. (Need inspiration? Check out The Best Deviled Eggs Recipes)

Meat & Poultry
Chomps meat sticks (beef or turkey) — about 10g protein. My go-to for on-the-go days. I like Chomps brand because they use 100% grass-fed and finished beef.
Beef jerky (about 1.5 oz) — about 14-18g protein, depending on brand. Look for grass-fed and finished beef, not too high in sodium or sugar, and free of synthetic preservatives like nitrates.
Turkey jerky (1 oz) — about 11g protein. A slightly leaner option if you want to switch it up.
2 oz shredded rotisserie chicken — about 17g protein. Keep a container of this shredded and ready in the fridge for busy weeks.
3 oz sliced deli turkey, rolled up — about 15g protein. Add a smear of mustard or hummus inside the roll for extra flavor. I look for the healthiest deli turkey I can find, which means whole muscle, oven-roasted turkey breast, organic if possible, with a short ingredients list and no fillers or synthetic nitrates.
4 small turkey or chicken meatballs — about 14g protein. Great made ahead and reheated for a quick bite.
Turkey and cheese roll-ups (3 turkey slices + 1 cheese slice) — about 16g protein.

Seafood
1 StarKist or Safe Catch tuna pouch (2.6-3.0 oz) — about 16-24g protein. No can opener or mayo required.
2 oz canned salmon — about 12g protein. Great straight up or mixed with a little Greek yogurt as a spread.
3 oz smoked salmon — about 15-17g protein. Pair with cucumber slices for a fancy-feeling snack that takes two minutes.
3 oz cooked shrimp (about 8-10 large) — about 20g protein. Cook a batch on Sunday and keep it in the fridge all week.

Plant-Based
1 cup shelled edamame — about 17g protein. Sprinkle with sea salt and you’re set.
1 cup roasted chickpeas — about 15g protein. Crunchy, seasonable, and easy to batch-make. Try: Parmesan Roasted Chickpeas , Coconut Lime Roasted Chickpeas , Maple and Spice Roasted Chickpeas, or Crispy Chickpeas Recipe.
4 oz baked or pan-fried extra-firm tofu — about 12-14g protein. Toss with soy sauce and garlic before cooking for the best flavor.
3 oz tempeh, pan-fried — about 15-16g protein. A nuttier, firmer alternative to tofu if you haven’t tried it.
3/4 cup pistachios — about 16g protein. Portion them out ahead of time so you don’t lose track while shelling. This will be a higher calorie snack, so be aware of that if you’re trying to keep your calories in a certain range.
1/3 cup pumpkin seeds (pepitas) — about 12g protein. Toss a bag in your bag for an easy on-the-go option.
1/2 cup hummus with veggies — about 10g protein. Simple, classic, and still one of my favorites. Try: Homemade Lemon Hummus.

Combos & Snack Plates
Apple slices + 2 tbsp peanut butter + 1 string cheese — about 14g protein combined.
1 hard-boiled egg + small handful of almond
Greek yogurt topped with 3 tbsp hemp hearts and berries — about 18g protein combined.
Cottage cheese with everything bagel seasoning and cucumber slices — about 13g protein.
Egg salad lettuce wraps (made with 2 eggs) — about 13g protein.
Chia pudding made with high-protein milk and 2 tbsp chia seeds — about 14g protein.
Protein iced coffee (cold brew + milk + a scoop of collagen or protein powder) — about 20g protein.
2 oz roast beef + 1 string cheese — about 17g protein combined.
Trail mix with roasted edamame, pumpkin seeds, and almonds (1/2 cup) — about 15g protein.
Hard-boiled egg + 2 oz smoked salmon — about 18g protein combined.
Cottage cheese + 1/3 cup pumpkin seeds — about 18g protein combined.

Happy Healthy Mama Recipes to Try
These are snack recipes straight from the blog. All of these are tested in my own kitchen, all fitting right into that 8-20g protein sweet spot, and all are family-approved.
Strawberry Cheesecake Protein Bites — 2 bites equals 12g protein and they taste like dessert!
Protein Banana Bread — about 11.5g protein per slice. Naturally sweetened and every bit as good as regular banana bread.
Strawberry Chocolate Protein Smoothie — this one has 28g of protein and you get your chocolate fix.
The Best Chocolate Peanut Butter Protein Bars — about 12.6g protein per bar (cut into 9). A no-bake favorite in my house.
Peanut Butter Protein Balls — about 19g protein for 2 balls. Perfect for meal prepping a batch on Sunday.
Easy Cottage Cheese Egg Bites — about 11-12g protein for 2 egg bites. My homemade answer to the pricey coffee shop version.
Healthy Pancakes — about 10-13g protein per pancake. Blender pancakes that taste like a treat but keep you full.
Banana Protein Muffins — 8g protein per muffin. Gluten-free and a hit with kids too.
Cottage Cheese Blueberry Muffins — 8g protein per muffin. Moist, sweet, and sneaky-good for you.
Morning Glory Protein Muffins — 8g protein per muffin. Loaded with veggies and warm spices.
Chocolate Protein Balls —2 balls gives you over 10 grams of protein and they’re absolutely delicious.
Banana Protein Smoothie —with 511 calories, this is for those who need high-calorie snacks. It has 38g protein!
High Protein Overnight Oats —half of this recipe is perfect for a snack with 15g of protein. Make 1 batch and you have a ready-to-go snack for 2 days.
Chocolate Peanut Butter Omega-3 Snack Bites —two of these squares will give you 8g of protein. Loaded with omega-3 fatty acids, these are perfect for anyone looking to tame chronic inflammation through anti-inflammatory foods.

Make Snacking Work For You

There you have it — 50 ways to snack smarter, whether you’re grabbing something out of the fridge in thirty seconds or spending a little time in the kitchen this weekend. You don’t need a perfect meal plan to feel your best. You just need a few go-to options that keep you full, keep your blood sugar steady, and actually taste good. Pick a few from this list, keep them stocked, and you’ve already made snacking one less thing to think about.

Want more recipes and healthy living tips like this? Come follow along on Instagram and Facebook — that’s where I share what’s cooking in my kitchen in real time.

The post 50 High Protein Snacks appeared first on Happy Healthy Mama.

Cottage Cheese Chocolate Mousse

Maryea — Mon, 08 Jun 2026 22:41:34 +0000

Rich, creamy, and secretly packed with protein — this Cottage Cheese Chocolate Mousse is the healthy dessert you didn’t know you needed.

If you’ve been following along here for a while, you know I’m a huge fan of sneaking cottage cheese into recipes to bump up the protein without sacrificing flavor or texture. (If you love my Peanut Butter Protein Balls or Cottage Cheese Blueberry Muffins you already know what I mean!) This Cottage Cheese Chocolate Mousse uses the same idea. Cottage cheese can be used in so many delicious ways, including dessert!

It tastes indulgent. It has a deep, rich chocolate flavor with a silky, creamy texture that feels like something you’d order at a restaurant. Nobody would guess it’s made with just three whole-food ingredients, it comes together in minutes, and it’s genuinely good for you. That’s a win in every category.

Whether you’re looking for a healthier dessert option after dinner or a sweet snack for your teenager who burns calories faster than he can take them in (yep, I’m talking about this kid! Where does the time go?!) this recipe is for you.

Why You’ll Love This Cottage Cheese Chocolate Mousse

Three ingredients! No long ingredient list and no complicated techniques. This recipe is all about simplicity and wholesome ingredients.
It’s a high-protein dessert. Cottage cheese packs a serious protein punch, which means this mousse actually satisfies you rather than sending you back to the kitchen an hour later.
The texture is unreal. When you blend cottage cheese until smooth, it becomes luxuriously creamy. Combined with melted chocolate, it sets into a mousse that is genuinely velvety and rich.
It’s naturally gluten-free. If you’re avoiding gluten, this dessert is perfect for you. No substitutions necessary.
Make-ahead friendly. This is a great recipe to prep the night before — it needs at least an hour in the fridge anyway, so it’s perfect for planning ahead.

Recipe Ingredients — What You Need

This recipe only has three ingredients, but let me tell you a little about why each one earns its spot!

16 ounces cottage cheese — The secret ingredient and the creamy base of this mousse. Once blended, cottage cheese transforms into a smooth, velvety texture that you would never guess came from a tub of curds. Nutritionally, it’s a powerhouse. It’s high in protein, contains calcium, and provides B vitamins. It’s one of my favorite ingredients to work with right now.
6 ounces bittersweet chocolate bar, chopped — Bittersweet chocolate (typically 60–70% cacao) gives this mousse its deep, rich flavor without being overly sweet. Dark chocolate is also loaded with antioxidants called flavonoids, which have been linked to anti-inflammatory benefits and heart health. Using a good-quality chocolate bar rather than chocolate chips makes a big difference in flavor here — it’s worth it!
1/3 cup maple syrup — Pure maple syrup adds just the right amount of sweetness and brings a subtle warmth to the overall flavor. Unlike refined sugar, maple syrup contains trace minerals like manganese and zinc. A little goes a long way here, and it blends beautifully with the chocolate. You can add more or less based on your sweetness preferences.

How to Make Cottage Cheese Chocolate Mousse

This recipe is almost embarrassingly easy. Here’s exactly how to do it:

Step 1: Melt the chocolate. Chop your bittersweet chocolate bar and melt it using a double boiler on the stovetop, or in the microwave in 30-second increments, stirring between each round until fully melted and smooth. Set aside to cool slightly.

Step 2: Blend the cottage cheese. Add your cottage cheese to a blender and blend until completely smooth and creamy with no curds remaining. This step is key! Don’t skip it or try to just stir it in. The blending is what gives the mousse its silky texture.

Step 3: Combine everything. In a large bowl, stir together the melted chocolate, blended cottage cheese, and maple syrup until the mixture is fully combined and uniform. It will look glossy and rich.

Step 4: Chill and serve. Divide the mousse evenly into 4 individual serving containers. Cover and refrigerate for at least 1 hour before serving to allow the mousse to set up and the flavors to develop.

FAQs

Can I taste the cottage cheese? Barely! Once blended and combined with the chocolate, the cottage cheese flavor is not overpowering. It blends into the background of a pure, rich chocolate mousse. There’s a slight tartness, but nobody will guess it’s blended cottage cheese.

What kind of chocolate works best? I recommend a good-quality bittersweet chocolate bar with at least 60% cacao. The higher the cacao percentage, the deeper the chocolate flavor and the more antioxidant benefits you’ll get. I think a baking bar works better than chocolate chips in this recipe. I like this Guittard brand found at Whole Foods.

Can I make this dairy-free? Since cottage cheese is the base of this recipe, it’s tricky to make truly dairy-free. I haven’t personally tested it with a dairy-free cottage cheese alternative, so I can’t say for certain how it would turn out — but if you try it, let me know in the comments!

How long does it keep in the refrigerator? This mousse keeps well in the refrigerator for up to 4–5 days, covered. The texture stays beautifully creamy, making it a great meal-prep dessert to have on hand all week.

Can I add toppings? Absolutely! Fresh berries, like you see in the photos, are lovely. Other ideas: a sprinkle of flaky sea salt, a few dark chocolate chips, or a dollop of whipped cream would all be delicious on top.

I hope this Cottage Cheese Chocolate Mousse becomes a go-to in your house the way it has in mine! If you try it, please leave a star rating and a comment below — it genuinely helps other readers find recipes that work. And if you share a photo on Instagram, tag me so I can see your creation and give you a shoutout. I love seeing your kitchens in action!

Want more healthy dessert inspiration? Check out my 50 Healthy Dessert Recipes for Your Sweet Tooth!

Cottage Cheese Chocolate Mousse

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No reviews

Author: Maryea Flaherty of Happy Healthy Mama
Total Time: 1 hour 10 minutes
Yield: 4 servings 1x
Diet: Gluten-Free

Print Recipe

Description

This Cottage Cheese Chocolate Mousse is a healthy treat with a decadent texture you will fall in love with.

Ingredients

Units

16 ounces cottage cheese
6 ounces bittersweet chocolate baking bars, chopped
1/3 cup maple syrup, or to taste

Cook Mode Prevent your screen from going dark

Instructions

Step 1: Melt the chocolate. Chop your bittersweet chocolate bars and melt using a double boiler on the stovetop, or in the microwave in 30-second increments, stirring between each round until fully melted and smooth. Set aside to cool slightly.

Step 2: Blend the cottage cheese. Add your cottage cheese to a blender and blend until completely smooth and creamy with no curds remaining.*

Notes

*This step is key! Don’t skip it or try to just stir it in. The blending is what gives the mousse its silky texture.

These glass cups with lids are perfect for this recipe

Prep Time: 10 minutes
Cook Time: 1 hour
Category: Dessert
Method: No Bake
Cuisine: American

Nutrition

Serving Size: 6 ounces
Calories: 403
Sugar: 32 grams
Fat: 18 grams
Saturated Fat: 12 grams
Trans Fat: 0 grams
Carbohydrates: 44 grams
Fiber: 6 grams
Protein: 12 grams

The post Cottage Cheese Chocolate Mousse appeared first on Happy Healthy Mama.

Egg Recipes for Breakfast

Maryea — Wed, 03 Jun 2026 00:24:26 +0000

Eggs are a classic breakfast item, but it’s easy to get sick of the same ol’ egg recipes. If you’re stuck on scrambled eggs or a regular fried egg, this list will help you with some fresh ideas. There are so many delicious ways to enjoy egg recipes for breakfast!

Why choose eggs for breakfast? Because they are super healthy!

Eggs are such a nutrient-dense food. They’re an excellent source of high-quality protein. 1 large egg gives you 6-7 grams of protein, and it’s easy to eat multiple eggs in one meal. They also provide choline, which is important for brain health, vitamin B12, which supports nerve function and red blood cell production, vitamin D, which helps with bone health and immune function, and so much more. Just make sure you don’t skip the egg yolk, because it’s rich in many of the nutrients eggs possess and you won’t get them without it!

Egg Recipes for breakfast

2-ingredient Sweet Potato Pancakes {gluten-free, dairy-free, nut-free}

You might think this isn’t an egg recipe, but it’s the BEST way to have eggs for breakfast. Just sweet potato and eggs make these healthy little 2-ingredient Sweet Potato Pancakes! You will be amazed.

Spring Vegetable Skillet with Soft Boiled Eggs

Get excited about breakfast with this Spring Vegetable Skillet with Soft Boiled Eggs recipe. Your healthy breakfast never tasted so good!

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Baked Eggs and Spinach in Sweet Potato Boats

If you’re looking for a healthy, lower carb breakfast that does NOT taste healthy, this Baked Eggs with Spinach in Sweet Potato Boats is IT! The best!

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Healthy Egg Muffins – 4 Ways

Healthy Egg Muffins are THE BEST make-ahead breakfast! Here are four different vegetarian varieties that your whole family will absolutely LOVE.

Breakfast Burritos (Freezer-Friendly Recipe)

These Breakfast Burritos make a perfect make-ahead breakfast! They are freezer-friendly and filled with healthy ingredients like eggs, turkey, and veggies!

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Moroccan-Flavored Frittata Recipe

Everyone needs to know how to make an amazing frittata! This Frittata recipe has Morrocan-inspired flavors, but can be easily customized. Low carb recipe!

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Easy Breakfast Egg Casserole

This EASY and DELICIOUS Breakfast Egg Casserole is perfect for breakfasts when you have guests or if you want to meal prep your healthy breakfast filled with veggies!

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Best Ever Breakfast Salad

I never thought I’d crave a salad for breakfast until I combined it with jammy soft-boiled eggs and sautéed sweet potatoes. This is SUCH a delicious salad and takes just 10 minutes of prep time.

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How to Make Soft Boiled Eggs

Learn how to make soft boiled eggs in your Instant Pot OR on your stovetop with these easy, step-by-step instructions. Perfect eggs every time! I love soft boiled eggs with sour dough toast.

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Make Ahead Breakfast Sandwiches (Freezer Friendly)

These Make Ahead Breakfast Sandwiches are super easy to make and freezer friendly. Perfect recipe for busy mornings! A must try.

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Easy Cottage Cheese Egg Bites Recipe

These Cottage dCheese Egg Bites get a burst of extra protein from cottage cheese and the texture is PERFECT. So good!

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Overnight Christmas Breakfast Casserole Recipe

This is an EASY make-ahead, egg-based breakfast casserole that is an absolute favorite! Don’t let the name fool you; it’s perfect for any occasion.

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The Best Zucchini Pie Recipe (Crustless)

This easy crustless zucchini pie uses 4 eggs and makes a delicious savory breakfast.

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Best Ever Easy Kale and Eggs in 10 Minutes

This Kale and Eggs is a nutrient-dense meal that’s perfect for breakfast, lunch, or dinner! It’s easy to prepare and is full of flavor, plus it has over 30 grams of protein.

Get Recipe

The post Egg Recipes for Breakfast appeared first on Happy Healthy Mama.

Fish Taco Bowls Recipe

Maryea — Wed, 27 May 2026 13:15:52 +0000

A healthy, flavor-packed dinner that comes together in about 30 minutes—and tastes like something you’d order at your favorite restaurant!

If you love fish tacos but want all that incredible flavor without the tortillas, these Fish Taco Bowls are about to become your new go-to weeknight dinner. We’re talking perfectly seasoned air fryer fish, a creamy sriracha sauce, zesty lime cabbage slaw, cilantro lime rice, and fresh avocado—all piled into one gorgeous bowl. It’s fresh, satisfying, and it’s good for you, too!

The secret weapon here is the Tajin Classico Seasoning on the fish. If you’ve never cooked with Tajin before, get ready to fall in love. It’s a chili-lime seasoning blend that gives the cod or tilapia this incredible savory-citrusy kick that tastes anything but boring. It’s also delicious on watermelon or the rim of a spicy jalapeño margarita, so you don’t have to worry about buying a bottle of seasoning you’ll never use.

Why You’ll Love These Fish Taco Bowls

Fast and easy. From start to finish, these bowls come together in under 30 minutes. The air fryer does the heavy lifting! (Directions to bake in the oven are below if you don’t have an air fryer. It’s still quick and easy!)
So much flavor. Between the Tajin-seasoned fish, the tangy lime slaw, and that creamy sriracha sauce, every single bite is exciting.
Nutritious AND delicious. Lean fish, healthy fats from avocado, fiber-packed cabbage—this bowl really delivers on the healthy front without sacrificing anything on taste.
Customizable. Not into heat? Use less sriracha. Want to add black beans or corn? Go for it. These bowls are easy to make your own.
Great for the whole family. You can keep the sauce on the side for little ones who don’t love spice, and everyone can build their own bowl.

Recipe Ingredients–What You Need

Here’s everything you need to make these Fish Taco Bowls! Printable ingredients and instructions are in the recipe card at the bottom of this post.

5 cups shredded red cabbage – Red cabbage is the base of our slaw and it’s absolutely packed with nutrition. It’s an excellent source of vitamin C, vitamin K, and fiber, and its deep purple color comes from anthocyanins—powerful antioxidants known for their anti-inflammatory properties. I found a bag of already-shredded red cabbage and it was a big time saver.
2 limes – Fresh lime juice brightens every component of this bowl and ties all the flavors together. Limes are also a great source of vitamin C and antioxidants.
1 tablespoon extra virgin olive oil – Used to dress the cabbage slaw, olive oil is rich in heart-healthy monounsaturated fats and has well-documented anti-inflammatory benefits. Always reach for extra virgin for the most nutritional value.
Salt and pepper – Season to taste throughout!
1.5 pounds skinless cod or tilapia, cut into 1-inch cubes – Both cod and tilapia are mild, lean white fish that are high in protein and low in calories. They’re also a good source of B vitamins, phosphorus, and selenium, making them a fantastic foundation for a healthy meal. Other fish you could use here include mahi mahi or halibut.
1 tablespoon Tajin seasoning – This Mexican chili-lime seasoning blend is what gives the fish its signature flavor. It’s a game-changer! It’s naturally low in calories and adds a ton of flavor without any added sugar.
Avocado oil spray – Avocado oil has a high smoke point, which makes it ideal for air frying. It’s also rich in oleic acid, the same heart-healthy fat found in olive oil.
1/4 cup mayonnaise – Forms the creamy base of our fish taco sauce. For the best quality, look for mayo made with avocado oil or another clean oil.
1/4 cup plain Greek yogurt – Greek yogurt lightens up the sauce while adding a nice tang and a boost of protein and probiotics. I love using it in sauces as a healthier swap!
1 teaspoon sriracha hot sauce – Just enough heat to make the sauce interesting! Feel free to adjust this up or down based on your family’s spice preferences.
2 cups cooked cilantro lime rice – This rice is the hearty, flavorful base of our bowls! My Cilantro Lime Rice recipe is simple to make and absolutely perfect here. I recommend making it the day before, but this is still ready in 30 minutes if you make it at the same time as the rest of the dinner.
1 avocado – Creamy, fresh avocado slices on top make these bowls feel indulgent while delivering a wealth of healthy monounsaturated fats, fiber, potassium, and folate. Don’t skip it!

How to Make Fish Taco Bowls

I recommend making the Cilantro Lime Rice this recipe calls for a day ahead of time. If you don’t make it as the first step and it’s still ready in 30 minutes. The full recipe is in the recipe card notes.

Step 1: Make the lime cabbage slaw. Place the shredded cabbage in a large bowl. Squeeze the juice from one lime over the top, drizzle with 1 tablespoon of extra virgin olive oil, and season with salt and pepper. Use tongs to toss everything together until the cabbage is evenly coated. Pop it in the refrigerator while you prepare the rest—it gets better as it sits!

Step 2: Season the fish. Preheat your air fryer to 400 degrees. Place the fish cubes in a bowl and sprinkle the Tajin seasoning over the top. Gently stir to evenly coat every piece of fish with the seasoning.

Step 3: Air fry the fish. Spray your air fryer tray or basket with avocado oil spray, then add the seasoned fish pieces in a single layer. Air fry at 400 degrees for 6 minutes, until the fish is cooked through and has beautiful golden edges. My oven has an air fryer option, so I use this Air Fryer Basket and Tray.

Step 4: Whisk together the fish taco sauce. While the fish is cooking, combine the mayonnaise, Greek yogurt, sriracha, and the juice from half of your remaining lime in a small bowl. Whisk until smooth and set aside. Cut the remaining lime half into wedges to serve alongside the bowls.

Step 5: Build your bowls! To each bowl, add about 1¼ cups of the lime cabbage slaw, ½ cup of cilantro lime rice, one-quarter of the air-fried fish, and one-quarter of the sliced avocado. Drizzle generously with the fish taco sauce and add a lime wedge on the side. Enjoy!

What to Serve With Fish Taco Bowls

These bowls are truly a complete, satisfying meal on their own. But if you’re feeding a crowd or want a little something extra, here are a few ideas:

A simple side salad with mixed greens, cherry tomatoes, and a light vinaigrette pairs beautifully alongside.
Black beans or corn can be added right into the bowl if you’d like to bulk it up a bit more.
Tortilla chips and fresh restaurant-style salsa or the best ever guacamole on the side make this feel like a real fiesta!
For a lighter meal, serve smaller bowls alongside my Vegan Corn Chowder or Mexican Street Corn Chowder for a fun summer dinner combination.

FAQs

Can I use frozen fish? Yes! Just make sure it’s fully thawed and patted dry before seasoning. Excess moisture will affect how well the Tajin sticks and how crispy the fish gets in the air fryer.

What if I don’t have an air fryer? No problem. You can bake the seasoned fish at 400 degrees on a lightly greased baking sheet for 12–15 minutes, or until cooked through and flaky.

Can I meal prep these bowls? Absolutely. Prepare the slaw, rice, and sauce ahead of time and store them separately in the refrigerator. Cook the fish fresh when you’re ready to eat, since it tastes best right out of the air fryer. Everything will keep well for up to 3 days.

What does Tajin taste like? Tajin is a Mexican chili-lime salt seasoning—it’s tangy, mildly spicy, and a little salty. It’s incredibly versatile and once you start using it, you’ll want to put it on everything!

Can I make the sauce spicier? Yes! Just increase the sriracha to your taste. You can also add a pinch of cayenne or a few dashes of your favorite hot sauce.

I hope you love these Fish Taco Bowls as much as we do! If you try this recipe, please leave a star rating and comment below—it truly helps other readers find recipes that work. I’d also love to see your bowls on Instagram and Facebook!

If you love fish and seafood recipes, scroll below the recipe card for some great recipes you can save!

Fish Taco Bowls Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Maryea Flaherty of Happy Healthy Mama
Total Time: 30 minutes
Yield: 4 bowls 1x
Diet: Gluten-Free

Print Recipe

Description

These Fish Taco Bowls have incredible flavor and textures and is ready in about 30 minutes!

Ingredients

Units

5 cups shredded red cabbage
2 limes
1 tablespoon extra virgin olive oil
1.5 pounds skinless cod or tilapia, cut into 1-inch cubes
1 tablespoon Tajin Clásico Seasoning
1/4 cup mayonnaise
1/4 cup plain Greek yogurt
1 teaspoon sriracha hot sauce
2 cups cooked cilantro lime rice (see notes for recipe--I recommend making ahead of time)
1 avocado

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Instructions

Notes

Recipe for Cilantro Lime Rice:

Note that this will make more rice than you’ll need for this recipe. Use the leftovers for another dinner!

2 cups white basmati rice
2 tablespoons butter
2 teaspoons kosher salt (1 tsp regular table salt)
4 cups water
1/2 bunch cilantro, chopped
juice and zest from 1 lime

Step 1: Rinse the rice. Place your 2 cups of basmati rice in a fine mesh strainer and rinse under cold running water, stirring it with your hand, until the water running through it is completely clear. This removes excess surface starch so your rice cooks up light and fluffy instead of sticky and gummy. Don’t skip this step—it makes a real difference!

Step 2: Toast the rice. Melt the 2 tablespoons of butter in a medium saucepan over medium heat. Add the 2 teaspoons of kosher salt and stir to combine. Add the rinsed rice and toast, stirring constantly, for about 2 minutes. You’ll start to smell a light, nutty aroma—that’s how you know it’s ready. This step builds incredible depth of flavor in the finished dish.

Step 3: Cook the rice. Pour in the 4 cups of water and bring to a boil over high heat, stirring once to make sure nothing is sticking to the bottom. Once it reaches a boil, reduce the heat to low, place the lid on the pot, and let it gently simmer for 10 minutes. After 10 minutes, turn off the heat entirely—but keep that lid on! Let the rice steam, undisturbed, for at least 5 more minutes. Resist the urge to peek! That residual steam is what finishes cooking the rice perfectly.

Step 4: Add the lime and cilantro. Remove the lid and use a fork to gently fluff the rice—never a spoon, which can make it gummy. Gently fold in the fresh lime juice, lime zest, and chopped cilantro until everything is evenly distributed. Taste and adjust salt if needed. Enjoy!

Oven Cooking Instructions:

Bake the seasoned fish at 400 degrees on a lightly greased baking sheet for 12–15 minutes, or until cooked through and flaky.

Prep Time: 24 minutes
Cook Time: 6 minutes
Category: dinner recipes
Method: air fryer
Cuisine: Mexican

Nutrition

Serving Size: 1/4 of recipe
Calories: 470
Sugar: 4.5 grams
Fat: 20 grams
Saturated Fat: 3.4 grams
Trans Fat: 0 grams
Carbohydrates: 37 grams
Fiber: 4.2 grams
Protein: 35 grams

Healthy Fish and Seafood Recipes

Pan-fried Salmon (pictured Above)

Delicious Salmon Cakes

Grilled Salmon Kabobs

Chili Lime Baked Salmon

Shrimp Scampi with Zucchini Noodles

Halibut Recipe with Asparagus (Baked in parchment)

Salmon Quinoa Bowl

Healthy Tuna Salad

Apple Cheddar Tuna Patties

The post Fish Taco Bowls Recipe appeared first on Happy Healthy Mama.

Best Memorial Day Recipes (Easy Menu Ideas)

Maryea — Fri, 22 May 2026 11:07:24 +0000

Planning your Memorial Day party? Here are the best Memorial Day recipes for you! You can plan a whole menu or just grab a few favorite recipes to include.

Memorial Day is usually called the unofficial start of summer for those of us in the United States. Let’s face it, the best part about Memorial Day weekend is coming together with friends and family and enjoying some good food!

You might not think of “healthy” when you think of a backyard BBQ, but I’d love to share some Memorial Day menu ideas that will keep your food delicious and even a little on the healthy side.

The key to a successful Memorial Day party is having plenty of options for both the kids and the adult. Most of the recipes I’m going to share with you today call for common ingredients, pantry staples, and are not too complicated. Whether you just need a simple recipe to bring to a friend’s or you need a whole smorgasbord, I hope these easy menu ideas will be helpful!

Best Memorial Day Recipes

I want to help you plan your comprehensive menu so you have everything you need for the big day. You can pick 1-4 recipes from each category and you’re all set!

Main Dishes

I know hot dogs and juicy burgers are the standard options for Memorial Day recipes. You can definitely include those for your gathering! Just because I advocate for eating healthy doesn’t mean I don’t believe in balance and moderation. Demonizing foods can be more damaging than just eating them once in a while!

Whenever I serve hot dogs, and yes, I do serve hot dogs occasionally, I will look for the healthiest hot dogs I can. I like these organic, uncured all-beef hotdogs from Applegate. Lots of brands now offer uncured hot dogs, which is a better option than standard hot dogs.

Keep things fun and interesting by including a hot dog toppings bar for your guests! It’s also a great way to add veggies and fresh herbs (aka NUTRITION!) to your hot dogs.

Remember how I mentioned having plenty of options? Let’s look at some ideas that extend beyond the burger and hot dogs!

Sweet Potato Black Bean Burgers

These meatless burgers are vegan and gluten-free, providing an option for those with dietary restrictions. Even better, they are delicious! Even some of the meat lovers might choose these babies! Unfortunately, these aren’t sturdy enough for the grill, so plan on grilling these on your stovetop grill pan or cast iron skillet.

Grilled Chicken

You need to have a delicious chicken option, and this is the best grilled chicken recipe! You’ll want to marinate your chicken for at least 2 hours, so make sure to plan ahead for this menu idea.

Grilled Zucchini Quesadillas

If you need a vegetarian option, this is perfect. Anyone who loves quesadillas will love these Grilled Zucchini Quesadillas!

Apple Cranberry Tuna Salad

Why not have a couple salads available for easy sandwiches? This Apple Cranberry Tuna Salad is always a big hit and your guests will love it!

Grilled Barbecue Tofu

You’ll never think of tofu the same way after you try grilling it with barbecue sauce! This is a delicious option to include for vegans or anyone who just loves mixing up their diet. You can use a store-bought barbecue sauce, or this homemade Bourbon Barbecue Sauce.

Teriyaki Turkey Burger

Turkey burgers don’t have to be dry or boring. I have a few good options including this Teriyaki Turkey Burger. You can go with a store-bought teriyaki sauce or make my homemade Healthy Teriyaki Sauce. Either way, these burgers will be a hit!

I’m a sucker for the flavor fresh herbs bring to a dish, and especially fresh basil. These Mozzarella Stuffed Turkey Burgers don’t disappoint. No need to worry about adding the cheese to your burgers as it’s already in the patty when you put these on the grill!

Grilled Salmon Kabobs

Fish might not be a traditional choice for a Memorial Day recipe, but why the heck not?! These Grilled Salmon Kabobs are a stunning addition to your menu.

Portobello Mushroom Burger with Chipotle Mayo

This one makes me drool just thinking about it. Yep, this is another one the meat lovers will eat without complaint. This Portobello Mushroom Burger is just SO GOOD.

Beet Burgers

Clearly, I have a thing for meatless burgers. This one is another one of my all-time favorites! Make the mixture for these Beet Burgers ahead of time to save time on the day of your gathering.

Side Dishes

Is anyone else even more into the side dishes at summer barbecues than the main dishes? I can’t be the only one. I could fill my entire plate with alllll the delicious side dish options. And I often do. Let’s find your favorites in this list of menu ideas!

Best Ever Bean Salad Recipe

I don’t throw around the term “best ever” lightly. This really IS the best bean salad I’ve ever tasted. Get yourself some fresh corn on the cob and make this fabulous salad!

Instant Pot Macaroni and Cheese

This is hands down the easiest Macaroni and Cheese recipe–yes, it’s even easier than using the boxed kind! Macaroni and cheese is such a great side dish to have next to all of your items from the grill.

Jalepeno Cole Slaw

This is a flavorful upgrade from traditional coleslaw. Ditch the boring standard recipe and try this spicy variation! This Jalepaño Coleslaw includes pickled jalapeños, corn, and red onion.

Jennifer Aniston Salad

This viral salad is perfect for serving a crowd!

White Beans with Tomatoes and Fresh Basil

This is a perfect side dish that goes with pretty much any main course. There’s that fresh basil making an appearance again. Can’t go wrong!

Easy Roasted Sweet Potato Salad

Notice a trend here? I take the classics everyone is used to and add a twist or make them a bit healthier. If you’re an adventurous foodie, you’re in the right spot! This Roasted Sweet Potato Salad is a huge upgrade from your grandma’s potato salad. Sorry, Gram.

Watermelon Salad

This is a tremendous combination of sweet and salty flavors and is always a big hit. Nothing says let’s get summer started like watermelon, but nobody will be expecting it served in this way! Be bold.

Grilled Brussels Sprouts

If you haven’t tried brussels sprouts on the grill, you’re missing out. If you have a grill basket, you can cook so many vegetables on your grill and they taste amazing.

Pesto Pasta Salad

If you have a backyard barbecue and don’t serve pasta salad, did it even happen? This Pesto Pasta Salad is healthier and lighter than most recipes, but is definitely not lacking in the flavor department.

Bowtie Pasta Salad

This pasta salad is another option. Instead of pesto, the flavor is coming from Italian dressing. Chicken adds some more protein, or you can leave that out.

Strawberry Spinach Salad

Everyone loves a good Strawberry Spinach Salad. This one is a must-have on your Memorial Day menu! With red onions, strawberries, toasted pecans, and balsamic dressing, it’s a winner. You can also add goat cheese or feta cheese to this one!

Quinoa Salad Recipe

Greek Cucumber Salad

This Greek Cucumber Salad is always a big hit! It is super quick to make and has tremendous flavor.

Cucumber Salad with Green Grapes and Avocado

I’m obsessed with this unique and refreshing combination. You’ll LOVE this cucumber salad!

Shaved Vegetable Salad

Isn’t this Shaved Vegetable Salad just stunning? It’s a great choice to add to your side dish menu as it’s also super easy to throw together.

White Bean Salad

This White Bean Salad is super quick to make and have so many great flavors going on. Fresh basil (again!) and avocado make this a crowd-favorite.

Summer Fruit Salad

My kids are always happy when fresh fruit is on the menu, and this fruit salad has a perfect, patriotic aesthetic for the holiday weekend! The citrus-honey dressing is amazing.

Homemade Baked Beans (from scratch!)

Homemade baked beans definitely take a little bit of time, but it’s worth it in the end! These are incredible. And even though they take a long time to cook, most of the time is hands off. Just let the oven do its job! And let’s face it, baked beans are a staple you need to be part of your Memorial Day recipes line up!

Broccoli Salad

I use a yogurt dressing that lightens up this broccoli salad considerably. Once again, there are no flavor sacrifices though! This is incredible and gets rave reviews.

Finger Foods, Dips, and Appetizers

Now that you have your main courses and side dishes sorted out, pick out a few finger foods and appetizers for your Memorial Day menu! Make sure you choose a few that you can make ahead of time so you aren’t trying to make a number of dishes right before the party.

Strawberry Bruschetta

This one is super easy to make and is a big hit every time I make it. And strawberries are in season in a lot of places on Memorial Day weekend.

Whipped Feta Bruschetta

Whipped feta cheese is creamy and tangy in this fun, summery recipe. It’s a perfect finger food to have when your hungry guests arrive!

Texas Caviar (Cowboy Caviar)

You don’t have to live in Texas to put this delicious dip on your menu! This is another crowd pleaser where you’ll always get at least one request for the recipe.

Cottage Cheese Dip (Caprese Style)

This is one of the most delicious dips you’ll make, and it just happens to be high protein! Winning.

Dairy-Free Buffalo Chicken Dip

If you need some dairy-free options to accommodate your guests, this dip is perfect! It’s so flavorful and creamy without any dairy. It’s always a hit!

Caramelized Onion Dip

Who doesn’t love onion dip and potato chips?! Kick your dip up a notch by using caramelized onions and you’ll make a name for yourself.

Best Guacamole Recipe

I’m adamant that it isn’t a party unless you have some homemade guacamole. I don’t care what country you’re in! I suggest making this Best Guacamole Recipe. It’s truly the best. I bet at least one of your guests asks for the recipe.

Deviled Eggs

I just loved a unique deviled egg recipe, and I’ve got a whole list of the best deviled eggs recipes for you to choose from. This is great finger food idea to include with your Memorial Day recipes.

Dill Pickle Dip

Another outstanding dip to go with the potato chips you’ll have out for your guests. Pickle lovers go crazy over this one!

Feta Basil Greek Yogurt Dip

While you’re exploring the best dips to include, consider this Feta Greek Yogurt Dip. It’s tangy, light, and flavored with fresh basil. This one is great for dipping fresh veggies!

Brownie Batter Dessert Hummus

Everyone loves this chocolate dessert hummus and it’s you can include a variety of foods to dip into it, from fresh fruit to pretzels. YUM!

Memorial Day Dessert Ideas

You can’t have a Memorial Day party without a line up of patriotic desserts! Looking for some red, white, and blue dessert ideas? I’ve got a few of those! I’ve got some healthier-than-usual dessert recipes that your crew will love, too.

Fruit Dessert Pizza

With a gluten-free chocolate crust, yogurt “frosting”, and fresh fruit toppings, this is not like any dessert pizza you’ve had. It’s such a tasty, nutrient-dense treat! Plus those fresh berries are the perfect color for patriotic holidays, making it the perfect one to include in your Memorial Day recipes.

Strawberry Cheesecake Parfaits

This is a delicious, protein-forward dessert that’s perfect for make-ahead! Put them into small cups for a mini dessert that everyone will be asking for the recipe!

Chocolate Tahini Brownies

These Chocolate Tahini Brownies are gluten free, but you should make them just because they are DARN GOOD.

Blueberry Lemon Bars

These Blueberry Lemon Bars are stunning, delicious, and a healthy dessert option. You can cut them into smaller-sized bars for your party, making them a bite-sized dessert.

Peach Berry Crisp

Oh, how I love a good fruit crisp. Any fruit dessert fits right in at a summer party and what better way to kick off summer than with this stunning Peach Berry Crisp? Your guests will love this! Add a scoop of vanilla ice cream and you’re all set.

Vegan Chocolate Pie

I’m not sure that this one actually falls in the “Patriotic dessert” category, but it most definitely is a perfect summer dessert! And who are we kidding? Having a chocolate dessert as part of your Memorial Day recipes line up is a really good idea. Everyone loves chocolate. Nobody will believe this one is made with tofu! You don’t even have to tell them.

Greek Yogurt Frozen Banana Pops

These are such a fun, healthy treat that the kids love. I had to include this older picture of my kiddos enjoying them. You can make them very festive by using red, white, and blue toppings!

Fresh Cherry Crumble

Another fruit dessert ideas! Who doesn’t love fresh cherries in the summertime? Oh this one is so tasty! Of course, this one is also perfect with that scoop of vanilla ice cream.

Easy Lemonade Fruit Popsicles

These patriotic popsicles are SO easy to make! You just need some store-bought lemonade and fresh fruit. This is another healthy dessert option that the kids love. You can keep them in a cooler and the kids can grab them whenever they get hot and want a refreshing treat.

Coconut Berry Ice Box Cake

This patriotic dessert is a coconut lovers dream! Cool and refreshing, this cake is gluten free and vegan friendly.

Healthy No-Bake Lemon Blueberry Cheesecake Parfaits

This is a make ahead dessert that’s light, flavorful, and perfect for serving guests.

No Bake Almond Cookies

These are great to have for your guests to eat even if they aren’t red, white, and, blue. They are super easy to make and don’t require you to turn on your oven!

No Bake Chocolate Oat Bars

Another delicious recipe where you don’t have to turn on your oven. Trust me, these are amazing and everyone will love them.

Chocolate Covered Blueberries

Blueberries and chocolate go together so well and this is a perfect make-ahead treat to have for your Memorial Day menu.

Drinks and Cocktails

Round out your Memorial Day menu with some patriotic cocktails and summertime drinks!

Patriotic Sangria

This stunning summertime sangria recipe is as much a drink for your party as a decoration! This is a great choice also because you can make a big pitcher ahead of time, which is key when prepping for any party.

Skinny Watermelon Margarita

Trust me when I say your guests will appreciate a lighter cocktail option. And these Watermelon Margaritas don’t sacrifice flavor at all. Want to make them more patriotic looking? Add a blueberry to the garnish!

Strawberry Rosé Wine Slushies

It doesn’t get any better than this frozen wine slushy recipe! It’s fruity and just lightly sweet. Use your favorite rosé wine and it’s a winner. Again, add a blueberry garnish for a patriotic look!

Watermelon Daiquiri with Basil

For the rum drinkers, this Watermelon Daiquiri with Basil is where it’s at. It’s such a great combination of flavors. Fresh herbs in cocktails is one of my favorite things. You’ve got to try this!

Simply the Best Margarita

No summer party is complete without a classic Margarita on the menu. Yes, that’s my humble opinion. But I know my parties always have this gem! It is for sure the best Margarita recipe out there. Again, my opinion. But many, many people agree with me! Try it to see if you agree!

Frozen Strawberry Lemonade

It’s a good idea to include a non-alcoholic option for younger guests, pregnant guests, and non-drinkers. This Frozen Strawberry Lemonade will be a big hit! You might want to make a double batch.

Memorial Day weekend is the perfect time to bring together friends and family. Relax and enjoy the weekend!

I hope you find exactly what you’re looking for on this list and these Memorial Day recipes help you complete a menu that’s perfect for your party! I’d love to see what you make. Snap a pic, share on your Instagram page and tag me on @happyhealthymama and I’ll feature you! Find me here on Instagram.

The post Best Memorial Day Recipes (Easy Menu Ideas) appeared first on Happy Healthy Mama.

Loaded Beef Tacos Recipe

Maryea — Tue, 19 May 2026 20:24:03 +0000

The best beef tacos you’ll ever make—packed with vegetables, beans, and bold flavor that your whole family will devour!

Taco night is an easy dinner staple in our house, and I have a feeling it’s the same in yours! But instead of just browning some ground beef and calling it a day, I want to show you how to make beef tacos that are truly loaded. Loaded with what? Well, with vegetables, fiber, and so much flavor. Trust me, once you make tacos this way, you’ll never go back.

Here’s the thing: adding zucchini, bell pepper, and black beans to your taco meat is one of the smartest and easiest ways to sneak more nutrients and fiber into a meal your family already loves. Nobody’s complaining. Nobody’s picking out the vegetables. (Just dice them small enough!) It all comes together in one skillet, and the whole thing is on the table in about 30 minutes. This is healthy eating that actually works in real life.

Why You’ll Love These Loaded Beef Tacos

One skillet, minimal cleanup. Everything cooks together, which means less time washing dishes and more time enjoying dinner with your family.
Sneaky vegetables your kids won’t notice. The zucchini, onion, and bell pepper are diced small enough that the blend into the beef mixture. It’s an easy way to get more vegetables into everyone in your family. I know sometimes it’s the adults who need this as much as the kids!
Packed with protein and fiber. Between the ground beef and the black beans, these tacos keep everyone full and satisfied long after dinner.
Endlessly customizable. Hard shells, soft shells, toppings galore—everyone at the table gets exactly what they want.
Budget-friendly. Stretching two pounds of beef with beans and vegetables means you’re feeding more people for less money. Win-win.

Loaded Beef Tacos Ingredients

Here’s everything you need to make these beef tacos shine:

1 zucchini, small diced – Zucchini is a nutritional powerhouse that often gets overlooked. It’s low in calories and rich in vitamin C, vitamin B6, potassium, and fiber. Dicing it small here means it blends seamlessly into the beef mixture—great for picky eaters!
1 red bell pepper, small diced – Red bell peppers are one of the best sources of vitamin C you’ll find—even more than oranges! They also provide a good dose of vitamin A and antioxidants that support immune health.
1 onion, small diced – Beyond adding incredible savory depth to the beef mixture, onions are loaded with antioxidants and compounds that support heart health and help reduce inflammation.
1 tablespoon avocado oil – Avocado oil has a high smoke point, making it ideal for sautéing vegetables at medium heat without oxidizing. It’s also rich in heart-healthy monounsaturated fats.
Salt and pepper – Simple seasoning that helps draw out the natural flavors of the vegetables as they cook.
2 pounds ground beef – The hearty, protein-rich base of these tacos. Look for a quality grass-fed ground beef when possible—it has a better nutritional profile, including more omega-3 fatty acids, compared to conventionally raised beef.
1/4 cup taco seasoning – I use my homemade taco seasoning here, and I cannot recommend it enough! Store-bought versions are often loaded with sodium, anti-caking agents, and additives you just don’t need. My version tastes better, and you know exactly what’s in it. Plus the flavor profile is my favorite of any taco seasoning I’ve tried.
1 (15 oz) can black beans, drained and rinsed – Black beans are one of the best things you can add to beef tacos. They’re a fantastic source of plant-based protein, fiber, folate, and iron. Adding them to the meat mixture is a simple way to boost nutrition and make the meal go further.
1 (15 oz) can fire roasted diced tomatoes (with juice) – Fire roasted tomatoes add a deeper, slightly smoky flavor that takes this taco meat to the next level. Tomatoes are also rich in lycopene, a powerful antioxidant linked to reduced risk of heart disease and certain cancers.
1/2 cup water – This helps the taco seasoning and tomatoes come together into a saucy, flavorful mixture that coats everything perfectly.

How to Make Loaded Beef Tacos

Printable instructions with ingredient quantities are available in the recipe card at the bottom of this post.

Finely dice your vegetables. Having the vegetables finely diced is key in having them accepted by picky family members. I use this vegetable chopper and it makes dicing the vegetables so fast and they are all small and uniform.
Sauté your vegetables. Heat the avocado oil in a large skillet over medium heat. Add the diced zucchini, red bell pepper, and onion, and season with salt and pepper. Cook, stirring occasionally, until the vegetables are softened—about 5 minutes.
Brown the beef. Add the ground beef to the skillet. Use a wooden spoon or spatula to break it apart and cook until it’s fully browned throughout. Drain any excess liquid from the pan.
Build the flavor. Add the taco seasoning, drained black beans, fire roasted diced tomatoes with their juice, and water. Stir everything together until well combined.
Simmer. Bring the mixture to a simmer, then cover and let it cook for 10–15 minutes. This step lets all those flavors meld together beautifully—don’t skip it!
Serve it up! Spoon the beef mixture into hard or soft taco shells and top with whatever your heart desires. See my topping suggestions below!

What to Serve With Loaded Beef Tacos

The beauty of these beef tacos is that the toppings are half the fun! Set up a little taco bar and let everyone build their own. Here are some ideas:

Toppings to pile on:

Shredded cheese
Sour cream or plain Greek yogurt (a great high-protein swap!)
Fresh restaurant style salsa or pico de gallo
Sliced avocado or guacamole
Shredded lettuce or cabbage
Fresh cilantro and a squeeze of lime
Pickled jalapeños

Side dishes to round out the meal:

Cilantro Lime Rice (you could also make this a taco bowl and not use shells at all)
Bean Salad
Tortilla chips with salsa or simple guacamole

FAQs

Can I use a different protein? Absolutely! Ground turkey or ground chicken work great in this recipe. The cooking method stays exactly the same.

Can I make this ahead of time? Yes! The beef taco mixture actually gets even better as it sits and the flavors deepen. Make it up to 3 days ahead and store it in an airtight container in the refrigerator. Reheat in a skillet over medium heat or in the microwave. This would also be really good as the protein for a taco bowl served with Cilantro Lime Rice.

Can I freeze the beef mixture? You can! Let it cool completely, then store in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator and reheat before serving.

Can I make this dairy-free? The beef mixture itself is completely dairy-free—just choose dairy-free toppings and you’re good to go.

What if my kids don’t eat vegetables? Dice them as small as possible! When the zucchini and pepper are cut small and cooked down, they become almost invisible in the meat mixture. You can also run the cooked vegetables through a quick pulse in a food processor before adding the beef if you have very determined veggie-avoiders at your table.

I hope these Loaded Beef Tacos become your new go-to taco night recipe! If you try them, please leave a star rating and a comment below—it truly helps other readers know which recipes are worth making. I’d love to see your taco creations, too! Share a photo on Instagram or Facebook and tag me so I can see.

Loaded Beef Tacos Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Maryea
Total Time: 30 minutes
Yield: 12 servings 1x
Diet: Gluten-Free

Print Recipe

Description

These beef tacos are loaded with beans, vegetables, and tomatoes to boost the nutrients and fiber in each serving!

Ingredients

Units

1 tablespoon avocado oil
1 zucchini, small diced
1 red bell pepper, small diced
1 onion, small diced
salt and pepper
2 pounds ground beef
1/4 cup taco seasoning (I use this homemade taco seasoning)
1 (15 ounce) can fire-roasted diced tomatoes with juices
1 (15 ounce) can black beans (drained)
1/2 cup water

Cook Mode Prevent your screen from going dark

Instructions

Finely dice your vegetables. Having the vegetables finely diced is key in having them accepted by picky family members. I use this vegetable chopper and it makes dicing the vegetables so fast and they are all small and uniform.
Sauté your vegetables. Heat the avocado oil in a large skillet over medium heat. Add the diced zucchini, red bell pepper, and onion, and season with salt and pepper. Cook, stirring occasionally, until the vegetables are softened—about 5 minutes.
Brown the beef. Add the ground beef to the skillet. Use a wooden spoon or spatula to break it apart and cook until it’s fully browned throughout. Drain any excess liquid from the pan.
Build the flavor. Add the taco seasoning, drained black beans, fire roasted diced tomatoes with their juice, and water. Stir everything together until well combined.
Simmer. Bring the mixture to a simmer, then cover and let it cook for 10–15 minutes. This step lets all those flavors meld together beautifully—don’t skip it!
Serve it up! Spoon the beef mixture into hard or soft taco shells and top with whatever your heart desires. See my topping suggestions below!

Notes

Toppings to pile on:

Shredded cheese
Sour cream or plain Greek yogurt (a great high-protein swap!)
Fresh restaurant style salsa or pico de gallo
Sliced avocado or guacamole
Shredded lettuce or cabbage
Fresh cilantro and a squeeze of lime
Pickled jalapeños

Side dishes to round out the meal:

Cilantro Lime Rice (you could also make this a taco bowl and not use shells at all)
Bean Salad
Tortilla chips with salsa or simple guacamole

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: dinner recipe
Method: stove top
Cuisine: Mexican

Nutrition

Serving Size: 1/2 cup
Calories: 162
Sugar: 3.1 grams
Fat: 3.6 grams
Saturated Fat: 1.3 grams
Trans Fat: 0 grams
Carbohydrates: 11.9 grams
Fiber: 4.3 grams
Protein: 19 grams

The post Loaded Beef Tacos Recipe appeared first on Happy Healthy Mama.

Cilantro Lime Rice Recipe (EASY)

Maryea — Fri, 15 May 2026 20:34:11 +0000

This Cilantro Lime Rice recipe is super easy to make at home and is perfect for homemade burrito bowls and so much more!

When you get burrito bowls at restaurants with perfect Cilantro Lime Rice, do you ever wish you could make it at home just like that? You can! This Cilantro Lime Rice is fresh, fragrant, and incredibly flavorful. It’s one of those side dishes that makes the whole plate feel special, and your family will absolutely love it.

The secret to truly great cilantro lime rice is toasting the rice in butter before adding the water. That one extra step gives it a nutty depth of flavor that you just can’t get any other way. It also helps keep the rice fluffy rather than sticky (along with rinsing off the excess starch first) which is perfect for all the Mexican-inspired dishes you’ll want to serve this with. Trust me—once you make it this way, you won’t go back!

Why You’ll Love This Cilantro Lime Rice

It’s EASY. With just six simple ingredients and about 25ish minutes, you have a beautiful, restaurant-quality side dish on the table.
The flavor is bright and vibrant. The combination of fresh lime juice, lime zest, and cilantro makes every bite feel fresh and lively—not heavy or boring.
It pairs with almost everything. Whether you’re making tacos, grilled fish, or a protein bowl, cilantro lime rice makes the whole meal feel complete.
It’s a crowd-pleaser. Even picky eaters love this rice. It’s flavorful without being overwhelming, and it adds so much more to a plate than plain steamed rice ever could.
It’s naturally gluten-free. No swaps or substitutions needed—this recipe is gluten-free as written!

Recipe Ingredients

This recipe uses simple, wholesome ingredients you likely already have on hand. Here’s what you need!

2 tablespoons butter — Butter is how we toast the rice and build a rich base of flavor before any liquid is added. For extra nutrition, look for pasture-raised butter, which has a higher concentration of omega-3 fatty acids and fat-soluble vitamins like A, D, E, and K2.
2 teaspoons kosher salt — Salt brings all of the flavors together and seasons the rice from the inside out as it cooks. Use only 1 teaspoon if you’re using regular salt.
2 cups white basmati rice — Basmati is the ideal kind of rice here because its long grains stay light and fluffy rather than clumping together. It also has a naturally aromatic quality that complements the lime and cilantro beautifully. Plain white rice can be used if that’s all you have, but it won’t be as fluffy and if you use short grain rice it will definitely be more sticky.
4 cups water — The liquid the rice absorbs as it steams to perfectly tender perfection.
Juice and zest from 1 lime — This is where the magic happens! Fresh lime juice adds brightness and a gentle tartness, while the zest contains concentrated citrus oils that give the rice an incredibly fragrant, vibrant lime flavor. Limes are also a great source of vitamin C and antioxidants.
1/2 bunch cilantro, chopped — Beyond its fresh, herbaceous flavor, cilantro contains antioxidants and has been shown to have anti-inflammatory properties. It’s also a good source of vitamins A, C, and K.

How to Make Cilantro Lime Rice

What to Serve With Cilantro Lime Rice

This rice was born to be a side dish for your favorite Mexican-inspired and Latin-flavored dinners. Here are some Happy Healthy Mama recipes that pair perfectly with it.

Fish Taco Bowls Recipe — This recipe for Fish Taco Bowls calls for 2 cups of this Cilantro Lime Rice. It’s a delicious dinner you have to try!
Crockpot Chicken Tacos — Serve this cilantro lime rice alongside these slow cooker tacos for a complete Taco Tuesday spread everyone will love. It’s the perfect complement to the bold, saucy taco filling.
Chicken Fajita Bowls — Swap the plain rice base in these fajita bowls for cilantro lime rice and take them to the next level. The citrusy, herby flavor makes the whole bowl come alive.
Vegan Stuffed Peppers — These slow cooker stuffed peppers are bursting with Mexican-inspired flavors, and a scoop of cilantro lime rice on the side makes the meal even more satisfying and filling.
Pan Fried Salmon — Cilantro lime rice pairs beautifully with simply seasoned salmon for a fresh, balanced dinner that comes together in no time.
Air Fryer Tilapia —This is quick, easy, and tasty and will be perfect with the cilantro lime rice.
Fish Tacos — Serve this rice on the side of fish tacos for a fun and flavorful spread. The bright lime notes in the rice echo the fresh flavors of the fish perfectly.
Vegan Taco Salad — Adding rice to this taco salad will make it heartier.
Ground Turkey Taco Bowl — This easy bowl would pair perfectly with the flavors of the cilantro lime rice!

I have some new recipes coming that I’ll add here soon, too!

I hope this Cilantro Lime Rice becomes a staple in your dinner rotation! If you make it, or any of my other healthy recipes, please leave a star rating and comment below—it truly helps other readers know which recipes are worth trying. I’d love to connect with you on Instagram and Facebook too. Happy cooking!

Cilantro Lime Rice Recipe (EASY)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Author: Maryea
Total Time: 20 minutes
Yield: 6 cups 1x
Diet: Gluten-Free

Print Recipe

Description

This Cilantro Lime Rice is easy to make at home and is perfect for any Mexican-inspired meal.

Ingredients

Units

2 cups white basmati rice
2 tablespoons butter
2 teaspoons kosher salt (1 tsp regular table salt)
4 cups water
1/2 bunch cilantro, chopped
juice and zest from 1 lime

Cook Mode Prevent your screen from going dark

Instructions

Prep Time: 5 minutes
Cook Time: 15 minutes
Category: Side Dish
Method: cook top
Cuisine: Mexican

Nutrition

Serving Size: 1 cup
Calories: 264
Sugar: 0.4
Fat: 4.3 grams
Saturated Fat: 2.5 grams
Carbohydrates: 51 grams
Fiber: 0.9 grams
Protein: 4.6 grams

The post Cilantro Lime Rice Recipe (EASY) appeared first on Happy Healthy Mama.

Mexican Street Corn Chowder

Maryea — Wed, 06 May 2026 01:02:49 +0000

This creamy, hearty Mexican Street Corn Chowder is loaded with tender potatoes, sweet corn, and just the right amount of spice. It’s comfort food that loves you back!

Have you tried Panera’s Street Corn Chowder? I ordered it on a whim recently and honestly could not stop thinking about it. The flavors were so good and that smoky, slightly spicy, creamy corn situation just hits. I knew I had to figure out how to make it at home so I could eat it more often.

I looked up their ingredient list and got to work in my kitchen. After a little testing, I came up with this version, and I am SO happy with how it turned out. My family demolished it. The key to getting this one right is taking the time to finely dice your vegetables. It makes all the difference in the texture and ensures every single spoonful has a little bit of everything.

I don’t have the patience (or knife skills, really) to dice that small and even, so I use this vegetable chopper from Amazon I got a few years ago. It’s a LIFESAVER and makes chopping vegetables so much quicker and easier. That’s my affiliate link, but I only share things I use frequently and love. Trust me; you’ll love this kitchen gadget!

Why You’ll Love This Mexican Street Corn Chowder

It comes together in one pot, which means minimal cleanup. Always a win on a busy weeknight!
The flavors are bold and exciting without being overwhelmingly spicy, so even picky eaters tend to love it.
It works as a hearty main dish or a show-stopping starter.
It’s incredibly satisfying and filling thanks to the potatoes and cream base.
It tastes like something from a restaurant, but you made it yourself with real, wholesome ingredients!
A good mix of pantry ingredients (canned corn makes it super easy but doesn’t compromise any flavor) with fresh ingredients. You don’t have to be a Michelin chef to make this Mexican Street Corn Chowder. Your family will be impressed!

Recipe Ingredients — What You Need

This chowder comes together with simple, wholesome ingredients that pack serious flavor. Here’s what you’ll need:

5 medium golden potatoes, finely diced — Golden potatoes are the perfect choice here because they hold their shape beautifully while becoming perfectly tender. They’re a good source of potassium, vitamin C, and B vitamins, and their naturally buttery flavor works so well in this creamy base.
1 onion, finely diced — Onion builds the savory backbone of this chowder. Like red onions, yellow onions contain antioxidant compounds that support heart health and have anti-inflammatory properties.
1 red bell pepper, finely diced — Red bell pepper adds a pop of color and a touch of sweetness that balances the spices beautifully. It’s also one of the best sources of vitamin C you can add to a dish!
4 tablespoons butter — Butter is the rich, flavorful fat we’re building this chowder on. Use pasture-raised butter for extra nutrition whenever you can find it.
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon garlic powder
1 teaspoon chili powder — Chili powder gives this chowder its signature warmth and that Mexican street corn flavor we’re going for. It contains capsaicin, which has been shown to support metabolism and has anti-inflammatory benefits.
1/2 teaspoon dried minced onion
2 tablespoons flour — This is what thickens our chowder into that gorgeous, creamy consistency. You can use a gluten-free flour blend if needed. Corn starch was in the Panera Bread ingredient list, but I preferred using flour. You can use corn starch if that’s your preference!
4 cups chicken stock — Use a high-quality chicken stock for the best flavor. Bone broth is an excellent swap here for an extra protein and collagen boost.
3 cans corn — Corn is the heart of this recipe! It’s a good source of fiber and provides antioxidants like lutein and zeaxanthin, which support eye health.
2 cans diced green chilies — These mild chilies add depth and that distinctive street corn flavor without too much heat. They’re perfect for keeping this family-friendly!
1 cup heavy cream, half-and-half, or whole milk — Use whatever works for you and your family. Heavy cream gives you the most indulgent, restaurant-style result, while whole milk keeps it a bit lighter.
Juice from 1 lime — Don’t skip this! The brightness of fresh lime juice at the end pulls all the flavors together and gives this chowder its fresh, vibrant finish.

How to Make Mexican Street Corn Chowder

Full ingredients and measurements are listed above. Here are your step-by-step instructions! Remember to scroll to the recipe card if you’d like

Melt the butter. In a large stockpot or Dutch oven over medium heat, melt 4 tablespoons of butter.
Sauté the vegetables and spices. Add the finely diced onion, red bell pepper, and potatoes to the pot. Sprinkle in the 1 teaspoon salt, 1/2 teaspoon garlic powder, 1 teaspoon chili powder, and 1/2 teaspoon dried minced onion. Sauté, stirring occasionally, for about 5 minutes.
Add the flour. Sprinkle the 2 tablespoons of flour over the vegetables and stir to coat everything evenly. Cook for another 1–2 minutes, stirring constantly, to cook out the raw flour taste.
Add the stock. Pour in the 4 cups of chicken stock and stir to combine, scraping up any bits from the bottom of the pot.
Add the corn and green chilies. Stir in the 3 cans of corn (drained) and the 2 cans of diced green chilies. Bring the chowder to a boil, then reduce heat and simmer for 10-15 minutes, until the potatoes are completely fork-tender.
Partially blend the soup mixture. Remove about 2 cups of the soup and place it in a blender. Blend until mostly processed (chunky is okay) and then add the blended soup back to the pot with the rest of the soup.
Stir in the cream and lime juice. Reduce the heat to low. Stir in your cream (or half-and-half or whole milk) and the fresh lime juice. Taste and adjust salt and pepper as needed. Simmer gently for another 5 minutes — do not boil after adding the cream.
Serve and enjoy! Ladle into bowls and top with your favorite garnishes like cotija cheese, fresh cilantro, a sprinkle of chili powder, or a squeeze of extra lime.

What to Serve With Mexican Street Corn Chowder

This chowder is hearty enough to be a full meal on its own, but if you want to round it out, here are some ideas:

A simple side salad with a cilantro-lime dressing complements the Mexican-inspired flavors perfectly.
Warm, crusty bread or cornbread for dipping is always a crowd-pleaser.
For a lighter pairing, try it alongside a fresh salad like this Fiesta Salad.
It’s also wonderful served as a starter before Smoky Black Bean Tacos or grilled chicken.

FAQs

Can I make this chowder dairy-free? Yes! Swap the butter for olive oil or vegan butter, and use full-fat coconut milk in place of the heavy cream. The flavor will be slightly different but still delicious.

Can I use fresh or frozen corn instead of canned? Absolutely. About 4–5 cups of fresh or frozen corn kernels works perfectly as a substitute for the 3 cans.

How do I store leftovers? Store in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over low heat, as cream-based soups can separate if boiled.

Can I freeze this chowder? Cream-based soups can change in texture when frozen, so I’d recommend enjoying this one fresh or within a few days. If you do freeze it, leave out the cream and add it fresh when you reheat.

I hope you love this Mexican Corn Chowder as much as we do! If you try it, or any of my other healthy recipes, please comment and leave. star rating below. It truly helps readers know which recipes are tried and true and helps my recipes get found. I appreciate you! Share photos of what you make on Instagram and tag me so I can see!

Mexican Street Corn Chowder

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No reviews

Author: Maryea Flaherty of Happy Healthy Mama
Total Time: 45 minutes
Yield: 6 servings 1x
Diet: Vegetarian

Print Recipe

Description

This Mexican Street Corn Chowder is easy to make and has incredible texture and flavor.

Ingredients

Units

5 medium golden potatoes, finely diced
1 onion, finely diced
1 red pepper, finely diced
4 tablespoons butter
1 tsp salt
1/2 teaspoon garlic powder
1 teaspoon chili powder
1/2 teaspoon dried minced onion
2 tablespoons flour
4 cups chicken stock
3 (15 ounce) cans corn, drained
2 cans diced green chilies
1 cup heavy cream, half and half, or whole milk
Juice from 1 lime

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Instructions

Melt the butter. In a large stockpot or Dutch oven over medium heat, melt 4 tablespoons of butter.
Sauté the vegetables and spices. Add the finely diced onion, red bell pepper, and potatoes to the pot. Sprinkle in the 1 teaspoon salt, 1/2 teaspoon garlic powder, 1 teaspoon chili powder, and 1/2 teaspoon dried minced onion. Sauté, stirring occasionally, for about 5 minutes.
Add the flour. Sprinkle the 2 tablespoons of flour over the vegetables and stir to coat everything evenly. Cook for another 1–2 minutes, stirring constantly, to cook out the raw flour taste.
Add the stock. Pour in the 4 cups of chicken stock and stir to combine, scraping up any bits from the bottom of the pot=.
Add the corn and green chilies. Stir in the 3 cans of corn (drained) and the 2 cans of diced green chilies. Bring the chowder to a boil, then reduce heat and simmer for 10-15 minutes, until the potatoes are completely fork-tender.
Partially blend the soup mixture. Remove about 2 cups of the soup and place it in a blender. Blend until mostly processed (chunky is okay) and then add the blended soup back to the pot with the rest of the soup.
Stir in the cream and lime juice. Reduce the heat to low. Stir in your cream (or half-and-half or whole milk) and the fresh lime juice. Taste and adjust salt and pepper as needed. Simmer gently for another 5 minutes — do not boil after adding the cream.
Serve and enjoy! Ladle into bowls and top with your favorite garnishes like cotija cheese, fresh cilantro, a sprinkle of chili powder, or a squeeze of extra lime.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: soup recipes
Method: stovetop
Cuisine: Mexican

Nutrition

Serving Size: 1/6 of recipe
Calories: 373
Sugar: 12.7 grams
Fat: 11 grams
Saturated Fat: 5.6 grams
Trans Fat: 0 grams
Carbohydrates: 61 grams
Fiber: 6.3 grams
Protein: 12.4 grams

I hope this Mexican Street Corn Chowder becomes a new family favorite at your house the way it has at mine! If you make it, please leave a star rating and a comment below — it truly helps other readers find recipes that are tried and loved. I’d also love to see your creation on Instagram and Facebook!

The post Mexican Street Corn Chowder appeared first on Happy Healthy Mama.

Healthy No-Bake Lemon Blueberry Cheesecake Parfaits

Maryea — Fri, 01 May 2026 17:02:05 +0000

These Healthy No-Bake Lemon Blueberry Cheesecake Parfaits are a creamy, dreamy easy dessert that tastes indulgent but is made with wholesome ingredients and no oven required!

If cheesecake and a fruit parfait had a baby, this would be it. These No-Bake Lemon Blueberry Cheesecake Parfaits are everything I want in a summer dessert: bright, creamy, a little tangy, and just sweet enough to satisfy that after-dinner craving without sending you into a sugar spiral.

Since starting Happy Healthy Mama in 2010, I’ve been on a mission to prove that healthy desserts don’t have to taste like you’re being punished for your good intentions. This recipe is my evidence. (You should also check out these 50 healthy dessert recipes!)

The cheesecake layer is made with blended cottage cheese and Greek yogurt (trust me on this!), the blueberry compote is bursting with real fruit flavor, and the whole thing comes together without turning on your oven. In the summer, that alone is worth celebrating. But I won’t judge you for eating these babies year round. There’s never a bad time for a delicious, healthy dessert!

These are perfect to make ahead for a dinner party, pack in individual cups for a crowd, or just keep in the fridge for when your sweet tooth comes calling. My family devoured them, and I think yours will, too!

Why You’ll Love These No-Bake Cheesecake Parfaits

No oven needed. On a warm day, the last thing you want is a hot kitchen. These come together entirely on your stovetop and blender.
They’re secretly high in protein. Between the cottage cheese and Greek yogurt, you’re getting a solid protein boost from your dessert. That’s a win.
Lower in Sugar. The cheesecake portion of the parfaits are lightly sweetened with honey instead of refined sugar. The graham cracker portion contains a small amount of sugar, but it’s still lower than many traditional desserts.
Great for a crowd or for meal prep. Make a big batch and portion into individual cups. They’ll keep beautifully in the fridge.
Kid-approved. The creamy cheesecake filling + graham cracker crumbles + jammy blueberry layer? Your kids won’t even ask what’s in it. They’ll just ask for more.

Recipe Ingredients

Here’s what you’ll need to make these parfaits, plus a little about why each ingredient earns its place in this recipe:

3 cups frozen wild blueberries — Wild blueberries are smaller than conventional blueberries but pack an even bigger nutritional punch. They’re loaded with antioxidants, especially anthocyanins, which have been shown to support brain health, reduce inflammation, and protect against oxidative stress. Frozen works perfectly here since we’re cooking them down into a compote.
6 tablespoons lemon juice, divided — Fresh lemon juice brightens up every layer of this parfait. Lemon juice is a good source of vitamin C and gives this dessert that unmistakable, refreshing tang that balances the richness of the cheesecake layer beautifully.
6 tablespoons honey, divided — Honey is our natural sweetener here. It has a lower glycemic index than refined white sugar and contains trace antioxidants and enzymes. A little goes a long way in bringing sweetness to both the compote and the cheesecake filling.
1½ cups lowfat cottage cheese — This is the secret weapon! Blended until silky smooth, cottage cheese creates a creamy, protein-packed base for the cheesecake layer. It’s high in casein protein, which digests slowly and keeps you full, and it has a mild flavor that takes on the lemon and honey beautifully.
½ cup plain Greek yogurt — Greek yogurt adds even more protein and a subtle tang that mimics the flavor of traditional cheesecake. It’s also a great source of probiotics, which support gut health.
2 teaspoons lemon zest — Don’t skip the zest! Lemon zest contains the essential oils of the lemon peel and delivers a much more intense lemon flavor than juice alone. It’s what makes this filling taste truly like cheesecake.
½ cup heavy whipping cream — Whipping the heavy cream and folding it into the cottage cheese mixture gives the cheesecake layer a light, airy, mousse-like texture. A little goes a long way here.
213 grams honey graham cookies (such as Annie’s Honey Bunny Grahams) — Crushed into fine crumbs, these create our “crust” layer at the bottom of each parfait. I like Annie’s brand because the ingredient list is clean and simple. This is where that classic cheesecake-crust flavor and satisfying crunch come in. Regular graham crackers will work here, too.

How to Make No-Bake Lemon Blueberry Cheesecake Parfaits

Here are the step-by-step instructions for making this light dessert. Scroll to the recipe card if you’d like the printable version of these instructions with the ingredient list.

Step 1: Make the blueberry compote. In a medium saucepan, combine the frozen wild blueberries, 2 tablespoons of lemon juice, and 2 tablespoons of honey over medium heat. Bring the mixture to a simmer and cook for about 10 minutes, stirring frequently. Use a potato masher or the back of a spoon to mash the berries until the compote is saucy and jammy. Remove from heat and let it cool completely—it will thicken up as it cools.

Step 2: Blend the cheesecake layer. Add 1½ cups of cottage cheese to a blender and process until completely smooth—no lumps! Then add the ½ cup of plain Greek yogurt, 4 tablespoons of lemon juice, 4 tablespoons of honey, and 2 teaspoons of lemon zest. Blend until everything is fully combined and creamy. Set aside.

Step 3: Whip the cream. Pour the heavy whipping cream into a large bowl and whip until stiff peaks form (about 5 minutes). Gently fold in the cottage cheese mixture until just combined. Try not to overmix—you want to keep it light and fluffy!

Step 4: Prepare the graham crumbs. Break down the 213 grams of honey graham cookies into fine crumbs using a blender, food processor, or by placing them in a sealed bag and crushing with a rolling pin. Set a small amount of crumbs aside to sprinkle on top as a garnish.

Step 5: Assemble the parfaits. Choose your serving size: use 4 larger 12-oz cups for generous servings, or 8 smaller 6-oz cups if you’re feeding a crowd (or practicing portion control!). Divide most of the graham crumbs evenly among the bottoms of the cups.

Step 6: Layer it up. Spoon half of the cheesecake mixture over the graham crumb layer in each cup. Add an even layer of the cooled blueberry compote on top of that. Finish with the remaining cheesecake mixture as the final layer.

Step 7: Finish and serve. Just before serving, sprinkle the reserved graham cracker crumbs over the top of each parfait. Dig in and enjoy!

FAQs

Can I use regular cottage cheese instead of lowfat? Absolutely! Full-fat cottage cheese will give you an even creamier result. Lowfat works great here and is what I tested the recipe with, but full-fat is a perfectly delicious swap.

Can I make these ahead of time? Yes! These actually get better after a few hours in the fridge as the layers settle and the flavors meld together. I’d hold off on adding the graham crumb topping until just before serving so it stays crunchy. They’ll keep in the refrigerator for up to 3 days.

Can I use fresh blueberries for the compote? Yes, fresh blueberries work just as well. Wild frozen blueberries are my go-to because they’re easy to keep on hand year-round and are typically higher in antioxidants than conventional blueberries, but use what you have!

My cheesecake layer seems too thin. What happened? Make sure you whip the heavy cream all the way to stiff peaks before folding in the cottage cheese mixture. Also, be careful not to overwork the mixture once you fold it together—overmixing can deflate the whipped cream and make the layer looser. Even if the layer is thin, the flavor will be delicious!

I hope you love this No-Bake Lemon Blueberry Parfaits recipe as much as we do! If you try it, please leave a star rating and comment below—it truly helps other readers find recipes that are tried and tested. I’d love to see your parfaits, too! Share a photo on Instagram and tag me so I can see your creation.

This recipe was adapted from my first version, Healthy No-Bake Strawberry Cheesecake Parfaits. Try that one, too!

Healthy No-Bake Lemon Blueberry Cheesecake Parfait

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No reviews

Author: Maryea Flaherty of Happy Healthy Mama
Total Time: 3 hours 30 minutes
Yield: 8 servings 1x

Print Recipe

Description

Creamy and light, these No Bake Lemon Blueberry Cheesecake Parfaits are a perfect make-ahead dessert.

Ingredients

Units

3 cups frozen wild blueberries
6 tablespoons lemon juice
6 tablespoons honey
1.5 cups cottage cheese
1/2 cup Greek yogurt
2 teaspoons lemon zest
1/2 cup heaving whipping cream
213 grams graham cookies (such as Annie's Bunny Grahams)

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Instructions

Make the blueberry compote. In a medium saucepan, combine the frozen wild blueberries, 2 tablespoons of lemon juice, and 2 tablespoons of honey over medium heat. Bring the mixture to a simmer and cook for about 10 minutes, stirring frequently. Use a potato masher or the back of a spoon to mash the berries until the compote is saucy and jammy. Remove from heat and let it cool completely—it will thicken up as it cools.
Blend the cheesecake layer. Add 1½ cups of cottage cheese to a blender and process until completely smooth—no lumps! Then add the ½ cup of plain Greek yogurt, 4 tablespoons of lemon juice, 4 tablespoons of honey, and 2 teaspoons of lemon zest. Blend until everything is fully combined and creamy. Set aside.
Whip the cream. Pour the heavy whipping cream into a large bowl and whip until stiff peaks form (about 5 minutes). Gently fold in the cottage cheese mixture until just combined. Try not to overmix—you want to keep it light and fluffy!
Prepare the graham crumbs. Break down the 213 grams of honey graham cookies into fine crumbs using a blender, food processor, or by placing them in a sealed bag and crushing with a rolling pin. Set a small amount of crumbs aside to sprinkle on top as a garnish.
Assemble the parfaits. Choose your serving size: use 4 larger 12-oz cups for generous servings, or 8 smaller 6-oz cups if you’re feeding a crowd (or practicing portion control!). Divide most of the graham crumbs evenly among the bottoms of the cups.
Layer it up. Spoon half of the cheesecake mixture over the graham crumb layer in each cup. Add an even layer of the cooled blueberry compote on top of that. Finish with the remaining cheesecake mixture as the final layer.
Finish and serve. Just before serving, sprinkle the reserved graham cracker crumbs over the top of each parfait. Dig in and enjoy!

Notes

Nutrition

Serving Size: 6 ounces
Calories: 261
Sugar: 22 grams
Fat: 6.2 grams
Saturated Fat: 2.7 grams
Carbohydrates: 44 grams
Fiber: 4 grams
Protein: 8 grams

The post Healthy No-Bake Lemon Blueberry Cheesecake Parfaits appeared first on Happy Healthy Mama.

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Can I make these ahead of time?

Can I freeze chicken enchiladas?

Can I use flour tortillas instead of corn?

What’s the best way to shred chicken quickly?

Description

Ingredients

Instructions

Notes

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Nutrition

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Can I make this sauce ahead of time?

Can I freeze this enchilada sauce?

Is this sauce spicy?

Can I make this vegetarian?

Ingredients

Instructions

Nutrition

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