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.  

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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.

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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.

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

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!

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Fish Taco Bowls Recipe

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

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Description

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

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Ingredients

Units USM

• 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

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. (See notes for oven option)

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!

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.

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.

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.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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!
6. 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.

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Loaded Beef Tacos Recipe

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

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Description

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

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Ingredients

Units USM

• 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

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Instructions

1. 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.
2. 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.
3. 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.
4. 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.
5. 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!
6. 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.

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

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. Serve immediately and enjoy!

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!

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Cilantro Lime Rice Recipe (EASY)

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No reviews

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

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Description

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

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Ingredients

Units USM

• 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

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Instructions

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!

• 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.

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

1. Melt the butter. In a large stockpot or Dutch oven over medium heat, melt 4 tablespoons of butter.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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!

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Mexican Street Corn Chowder

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

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Description

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

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Ingredients

Units USM

• 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

Cook Mode Prevent your screen from going dark

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Instructions

1. Melt the butter. In a large stockpot or Dutch oven over medium heat, melt 4 tablespoons of butter.
2. 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.
3. 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.
4. 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=.
5. 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.
6. 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.
7. 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.
8. 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.

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!

Print

Healthy No-Bake Lemon Blueberry Cheesecake Parfait

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

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Description

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

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Ingredients

Units USM

• 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

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

Notes

Recommended:

I used these small glass bowls with lids for this recipe for smaller portions.

• Prep Time: 30 minutes
• Cook Time: 3 hours
• Category: Dessert
• Method: blender
• Cuisine: American

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.

Creating healthy dessert recipes has been my jam since I started Happy Healthy Mama back in 2010. No matter where I’ve been on my healthy living journey, from being on a strict anti-inflammatory diet to taking part in Sugar-Free January to breastfeeding a baby with MSPI, I’ve always had a sweet tooth.

My philosophy is to honor my sweet tooth in the most nutritious way possible. Sometimes that means using whole grains instead of white flour, sometimes that means using a natural sweetener instead of refined white sugar, and sometimes that means just adding in something to boost the nutritional content of the dessert.

You CAN enjoy dessert while staying on track with your healthy living goals. Moderation is key. Depravation doesn’t work and is no way to live life anyway! Here are 50 healthy dessert recipes for you to keep handy when the sweet tooth hits. Many of these are super easy healthy dessert recipes and can be ready in well under an hour. Save this list (use the heart feature on the right or bookmark it on your device) for when you need a healthy sweet treat!

50 Healthy Dessert Recipes

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Vegan Blueberry Oat Bars

These healthy blueberry oat bars are vegan and gluten-free and perfect for breakfast, snack, or dessert! They are lightly sweet, bursting with blueberry flavor, and super easy to prepare.  They taste like heaven when eaten warm, straight out of the oven.  When enjoyed immediately, they are best eaten with a fork. The next day, they are firm like a bar and can be eaten with your hands.

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Homemade (Healthier) Mounds Bar Recipe

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Flourless peanut butter chocolate chunk cookies

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Keto Peanut Butter Cookies with Chocolate (Vegan, too!)

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Flourless Chocolate Cookies (Healthy!)

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Carrot Cake Cupcakes with Cream Cheese Frosting (Healthy!)

So much healthier than traditional carrot cake, this light version of Carrot Cake Cupcakes are flavorful, moist, and always a hit!

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Vegan Chocolate Pie

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Chocolate Covered Peanut Butter Stuffed Dates

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Simple Baked Pears with Maple Syrup

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Healthy Banana Chocolate Chip Bars (Vegan & Gluten Free)

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Chocolate Covered Blueberries

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Healthy Peach Blueberry Crisp (Vegan + Gluten-Free Recipe)

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Healthy Apple Crisp Recipe

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Chocolate Peanut Butter Balls with Rice Krispies

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Healthy Apple Pear Snack Cake Recipe

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Healthy Carrot Cake Bars (No Bake!)

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Chocolate Tahini Brownies (Gluten-Free)

Chocolate Tahini Brownies are made with almond flour and the best flavor comes from the combination of tahini, maple syrup, and coconut sugar.

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Frozen Greek Yogurt Bars Recipe (Healthy!)

With Greek yogurt, banana, peanut butter, and fresh strawberries covered in bittersweet chocolate, these easy bars are a delicious, healthy treat.

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Vegan Strawberry Ice Cream (So easy!)

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5-Minute Creamy Mango Ice Cream

This 5-minute Creamy Mango Ice Cream is made with four simple ingredients, is healthy and low in added sugar, and can be made in your Vita-mix or food processor. It’s ready instantly–no freezing time required!

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Dark Chocolate Covered Banana Bites

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Healthy Banana Split Smoothie (Breakfast or dessert?)

A healthy way to satisfy that chocolate craving–a healthy Banana Split Smoothie!

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Healthy Dark Chocolate Almond Butter Cups Recipe

These Healthy Chocolate Almond Butter Cups are easy to make and are a healthy, low carb, low sugar treat! 3.8 net carbs per cup.

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Peanut Butter Protein Balls Recipe (with cottage cheese!)

This protein balls are creamy in the middle and taste like a treat!

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Healthy No-Bake Strawberry Cheesecake Parfaits

These healthy, no-bake Strawberry Cheesecake Parfaits are creamy, flavorful, and easy to make. They are a perfect make-ahead dessert for entertaining!

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Which of these recipes have you already tried? Leave a comment below and let everyone know which recipes are the best in your opinion. There’s something here for everyone, whether you’re a chocolate lover, love a fruit-forward dessert, want a no-bake option, or need something for a potluck or gathering. I know my mouth was watering just looking at the photos as I prepared this post!

If you love this list, I know you’ll love following along on Instagram and Facebook, too. Are you subscribed to my newsletter where I send free recipes, fitness plans, and more anti-inflammatory lifestyle content? Sign up here and I’ll send you your first free workout plan right now!

The post 50 Healthy Dessert Recipes for Your Sweet Tooth appeared first on Happy Healthy Mama.

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If you’re in a breakfast rut, eating the same thing over and over, this recipe is your answer. I’ve been making different versions of Morning Glory muffins for years. They’re one of my favorite muffins of all time. (Try my Vegan Morning Glory Muffin Recipe) I just love the warm spices and contrasting textures with crunchy walnuts and raisins spiked throughout.

This time I gave them a serious upgrade by adding cottage cheese to the batter. Before you scroll away, hear me out! The cottage cheese completely disappears into the muffins, but it adds a creamy tenderness and a big hit of protein that makes these so much more satisfying than your average breakfast muffin. (They have 8 grams of protein vs 4 in standard muffin recipes.) I tried it first with these Cottage Cheese Blueberry Muffins and loved those so much I’ve been making new varieties ever since.

These are loaded with carrots, apple, coconut, raisins, and walnuts, plus a punch of fresh ginger and cinnamon that makes your kitchen smell absolutely incredible. They come together in one bowl, bake up beautifully, and have the flavor and texture you’d expect from a bakery muffin. That’s a WIN in my book!

Why You’ll Love These Morning Glory Protein Muffins

• They are genuinely filling. Thanks to the cottage cheese, oats, and walnuts, each muffin delivers real staying power. No 10am hunger crash here!
• They are packed with vegetables and fruit. Two full cups of shredded carrot and a whole shredded apple go into this batter. It’s practically a salad. (Okay, not quite—but you get the idea.)
• One bowl, no fuss. Everything comes together in a single bowl with just a whisk and a wooden spoon. Easy cleanup is a non-negotiable in my house.
• They store and freeze beautifully. Make a double batch on Sunday and you have breakfast or snacks covered all week. They freeze perfectly, too.
• They have anti-inflammatory ingredients. Fresh ginger, cinnamon, walnuts…all of these are known to fight chronic inflammation. This is the tastiest way to add them to your diet!
• No refined sugar. Coconut sugar and the natural sweetness from the fruit do all the work here—no white sugar needed.

Recipe Ingredients–What You Need

These muffins have a longer ingredient list than your average recipe, but every single item earns its place. Here’s what you need! Full quantities are listed in the recipe card at the bottom of this post.

• All-purpose flour — The base of the muffin. You can swap in a 1:1 gluten-free flour blend if needed, or use white whole wheat flour for extra fiber and nutrients.
• Old fashioned rolled oats — Oats add heartiness and a subtle chewiness that makes these muffins extra satisfying. They’re also a great source of beta-glucan, a type of soluble fiber that supports healthy cholesterol levels and keeps you full longer.
• Walnut pieces — Walnuts bring a wonderful crunch and are one of the best plant-based sources of omega-3 fatty acids, which are anti-inflammatory and support brain and heart health. They also add protein and healthy fats that help balance blood sugar.
• Baking soda — The leavening agent that gives these muffins their beautiful rise.
• Eggs — Eggs are the structure of these muffins and, as I always say, nature’s multivitamin! They provide high-quality protein, choline for brain health, and a range of essential vitamins and minerals.
• Vanilla extract — Pure vanilla rounds out all the warm flavors in this batter. Always reach for the real thing—it makes a difference!
• Coconut sugar — A less-processed sweetener than refined white sugar, coconut sugar has a lower glycemic index and contains small amounts of minerals like iron, zinc, and potassium. It also has a natural caramel-like flavor that is perfect in these muffins.
• Butter — Butter brings richness and moisture to the muffins. Look for pasture-raised butter for extra nutrition, including fat-soluble vitamins A, D, E, and K2.
• Raisins — Little bursts of natural sweetness throughout every bite! Raisins provide iron, potassium, and antioxidants.
• Fresh minced ginger — This is the secret weapon in this recipe. Fresh ginger has a brightness that ground ginger simply can’t replicate, and it’s a powerful anti-inflammatory ingredient with well-documented digestive benefits.
• Salt — Enhances every other flavor in the muffin.
• Shredded carrot — The star of the Morning Glory show! Carrots are rich in beta-carotene, which your body converts to vitamin A—essential for eye health, immune function, and skin health.
• Apple, shredded — Shredded apple adds natural sweetness and keeps the muffins incredibly moist. Apples provide fiber, vitamin C, and beneficial plant compounds. I do not peel my apple before shredding. Why strip away the nutrients you find in the peel of the apple? No way!
• Cottage cheese — The protein powerhouse in this recipe! Cottage cheese is high in casein protein, calcium, and B vitamins. It blends completely into the batter, so you won’t taste it—you’ll just notice that these muffins are incredibly tender and satisfying.
• Cinnamon — Beyond its warm, cozy flavor, cinnamon has been shown to help support healthy blood sugar levels. It’s one of my favorite spices to cook with and I add it to my food on the daily.
• Unsweetened shredded coconut — Coconut adds a subtle tropical flavor, pleasant texture, and healthy fats. Make sure to grab the unsweetened version so you’re in control of the sweetness.
• Whole milk — Whole milk adds richness and moisture to the batter, and the fat helps keep these muffins tender. It also contributes protein, calcium, and fat-soluble vitamins.

How to Make Morning Glory Protein Muffins

Here are the step-by-step instructions for making these Morning Glory Protein Muffins. If you’d like printable instructions with the ingredient list, scroll down to the recipe card.  

Step 1. Preheat your oven to 375°F. Line a standard muffin tin with liners and give them a good spray with cooking oil so the muffins release cleanly. Set aside.

Step 2. In a large bowl, whisk together the melted butter, coconut sugar, and vanilla until well combined. Add the cottage cheese, milk, eggs, and fresh ginger. Whisk until everything is smooth and fully incorporated.

Step 3. To the same bowl, add the flour, rolled oats, shredded coconut, baking soda, salt, and cinnamon. Switch to a wooden spoon and stir until just combined—don’t overmix, or your muffins will be tough!

Step 4. Fold in the shredded carrot, shredded apple, raisins, and walnuts until evenly distributed throughout the batter.

Step 5. Transfer the batter to your prepared muffin tin, filling each cup completely full. These muffins are meant to be generous! They will rise beautifully into that classic bakery-style domed top.

Step 6. Bake for 20 minutes, or until the tops are golden and a toothpick inserted in the center comes out clean. Allow the muffins to cool on a wire baking rack before removing them from the pan. Enjoy!

FAQs

Can I taste the cottage cheese in these muffins? Not at all! The cottage cheese fully blends into the batter and you won’t detect it in the finished muffin. It’s completely responsible for that incredible moist, tender texture—but it goes incognito. If you’re skeptical, I promise you this is the most common reaction from people who try them: “Wait, there’s cottage cheese in here?!”

Do I have to blend the cottage cheese before adding it to the batter? Blending the cottage cheese is optional. If you’re in a rush, there’s no need to blend the cottage cheese before adding to the batter. If you want to ensure there’s absolutely no unmelted pieces of cottage cheese in the finished muffin, go ahead and blend it first. It may be helpful for picky eaters. You cannot detect the cottage cheese in texture or flavor whether you blend it or not, but blending it ensures it’s not visible.

Can I use a different flour? Yes! A 1:1 gluten-free flour blend works well here. You can also use white whole wheat flour or whole wheat pastry flour for more fiber and a slightly heartier texture.

How do I shred the carrot and apple? A box grater works great for both. For the apple, core it first but leave the skin on—it shreds right in and adds extra fiber and nutrients. You can squeeze out any excess moisture from the apple before folding it in, but it’s not necessary.

How should I store these muffins? Store them in an airtight container at room temperature for up to 2 days, or in the refrigerator for up to 5 days. They also freeze beautifully—just wrap individually and freeze for up to 3 months. Thaw overnight in the fridge or pop them in the microwave for about 30 seconds.

Can I leave out the raisins or walnuts? Absolutely. If you have nut allergies, the walnuts can be left out entirely or swapped for pumpkin seeds. The raisins can be replaced with dried cranberries, chopped dates, or simply omitted if you prefer. My husband told me he’d like these better if I swapped in chocolate chips. Go figure. Maybe next time!

Do I have to use butter? You can substitute avocado oil in place of the butter if you prefer.

I hope you love these Morning Glory Protein Muffins as much as we do! If you make them, please leave a star rating and a comment below—it genuinely helps other readers find recipes that are tried and true, and I appreciate it so much. I’d love to see your muffins! Share a photo on Instagram and tag me so I can see your beautiful creations!

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Morning Glory Protein Muffins

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• Author: Maryea Flaherty from Happy Healthy Mama
• Total Time: 45 minutes
• Yield: 12 muffin s 1x
• Diet: protein focused

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Description

Packed with wholesome ingredients and a sneaky protein boost, these Morning Glory Protein Muffins are the breakfast your whole family will actually get excited about.

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Ingredients

Units USM

• 6 tablespoons butter, melted
• 1 cup coconut sugar
• 1/2 tablespoon vanilla
• 1/2 cup cottage cheese
• 1/3 cup whole milk
• 3 eggs
• 2 tablespoons fresh minced ginger
• 1.5 cups AP flour*
• 1/2 cup rolled oats
• 1/2 cup unsweetened shredded coconut
• 1/2 tablespoon baking soda
• 1/2 teaspoon salt
• 2 teaspoons cinnamon
• 2 cups shredded carrot (from 2-4 carrots, depending on size)
• 1 large apple, shredded
• 1/2 cup raisins
• 1/2 cup walnut halves, coarsely chopped

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Instructions

1. Preheat your oven to 375°F. Line a standard muffin tin with liners and give them a good spray with cooking oil so the muffins release cleanly. Set aside.
2. In a large bowl, whisk together the 6 tablespoons melted butter, 1 cup coconut sugar, and 1/2 tablespoon vanilla until well combined. Add the 1/2 cup cottage cheese, 1/3 cup milk, 3 eggs, and 2 tablespoons fresh minced  ginger. Whisk until everything is smooth and fully incorporated.
3. To the same bowl, add 1.5 cups flour, 1/2 cup rolled oats, 1/2 cup shredded coconut, 1/2 tablespoon baking soda, 1/2 teaspoon salt, and 2 teaspoons cinnamon. Switch to a wooden spoon and stir until just combined—don’t overmix, or your muffins will be tough!
4. Fold in the 2 cups shredded carrot, shredded apple, 1/2 cup raisins, and 1/2 cup walnuts until evenly distributed throughout the batter.
5. Transfer the batter to your prepared muffin tin, filling each cup completely full. These muffins are meant to be generous!
6. Bake for 20 minutes, or until the tops are golden and a toothpick inserted in the center comes out clean. Allow the muffins to cool on a wire baking rack before removing them from the pan. Enjoy!

Notes

Substitutes for AP flour: a 1-to-1 AP Gluten-free flour blend, white whole wheat flour, whole wheat pastry flour. This recipe has not been tested with almond flour, coconut flour, or any other flour.

• Prep Time: 25 minutes
• Cook Time: 20 minutes
• Category: Breakfast
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 1 muffin
• Calories: 312
• Sugar: 24 grams
• Fat: 12 grams
• Saturated Fat: 6 grams
• Carbohydrates: 43 grams
• Fiber: 3 grams
• Protein: 8 grams

The post Morning Glory Protein Muffins appeared first on Happy Healthy Mama.

It can feel like your body is failing you during perimenopause. It’s undergoing massive changes and the result is a hormone imbalance that can cause chaos. Your estrogen dips, progesterone drops, cortisol spikes, and insulin sensitivity shifts. Every single one of those hormonal changes creates symptoms like hot flashes, weight gain around your middle, brain fog, and mood swings that make you feel like a crazy person half the time.

What you eat directly influences how smoothly or how chaotically this transition unfolds. The good news is that there are foods for hormone balancing. You might hear a lot that what you’re experiencing is “normal” and you just have to live with it. Manage the symptoms. The smarter approach feeds the underlying hormonal system so your body can regulate itself. Not every food impacts hormones equally, and not every hormone needs the same nutritional support.

You CAN be intentional during this time of massive change in your body and help settle the storm. This is your guide to the top foods that target the specific hormonal imbalances driving perimenopausal symptoms.

Top Foods for Hormone Balancing

Foods that Support Estrogen

Estrogen doesn’t just disappear during perimenopause. It fluctuates wildly before it declines, creating unpredictable symptoms that range from heavy periods to complete cycle chaos. The right foods provide phytoestrogens that gently modulate estrogen activity without overstimulating receptors or blocking your body’s natural production.

Flaxseeds

Flaxseeds contain the highest concentration of lignans in any whole food, and lignans are plant compounds that convert into phytoestrogens in your gut. These phytoestrogens bind to estrogen receptors and create a balancing effect. When estrogen is too high, lignans block the more potent forms. When estrogen dips too low, they provide mild estrogenic activity that smooths the decline. Research shows that women who consume 40 grams of flaxseed daily experience fewer hot flashes and less severe night sweats within six weeks.

Important: Flaxseeds must be ground to release lignans. Whole flaxseeds pass through your digestive system intact. Buy whole seeds, grind them fresh in a coffee grinder, and store the ground powder in your freezer to prevent oxidation. You can also buy flaxseed meal that’s already been ground for you.

Flaxseeds also deliver alpha-linolenic acid, an omega-3 fat that reduces inflammation. Perimenopausal hormone fluctuations trigger systemic inflammation, which worsens joint pain, brain fog, and mood instability. The omega-3s in flax calm that inflammatory response at the cellular level.

Recipes Using Flaxseeds

Flaxseed Cookies

Spinach Smoothie

Oatmeal Cookie Energy Balls

Spinach Nuggets

Carrot Oatmeal Breakfast Bars

Vegan Meatballs

Sweet Potato Black Bean Burgers

More Ways to Use Flaxseed: 

Add two tablespoons of ground flaxseed to smoothies, oatmeal, or yogurt every morning. Mix it into meatballs, meatloaf, or baked goods as a binding agent. Sprinkle it over salads or stir it into soups right before serving.

The lignans work cumulatively. You won’t feel a difference after one serving, but consistent daily intake creates measurable symptom relief within four to eight weeks.

Organic Soy

Soy triggers more confusion than almost any other food in the hormone conversation, mostly because the research gets misrepresented. You just need to pay attention to what actually matters for perimenopausal women. Whole soy foods like edamame, tempeh, and organic tofu contain isoflavones, a type of phytoestrogen that mimics estrogen’s structure but delivers only 1/1000th of the potency. That weak estrogenic effect is exactly what makes soy beneficial during perimenopause.

Isoflavones preferentially bind to estrogen receptor beta, which regulates bone density, cardiovascular health, and brain function. Synthetic estrogen and your body’s natural estrogen bind more strongly to estrogen receptor alpha, which drives breast and uterine tissue growth. This receptor selectivity explains why soy intake correlates with reduced breast cancer risk in population studies, not increased risk.

The distinction between whole soy and soy isolates is critical! Soy protein isolate, found in protein powders and processed foods, strips away the fiber, minerals, and other compounds that make whole soy protective. Whole soy foods deliver the complete nutritional package, and the fiber content specifically supports estrogen metabolism by binding excess estrogen in the gut and removing it through digestion.

Women who consume 50 to 100 milligrams of soy isoflavones daily, roughly equivalent to one to two servings of whole soy foods, report 20 to 50 percent fewer hot flashes after 12 weeks. The effect isn’t immediate, because isoflavones must accumulate in your tissues and your gut bacteria must convert them into their active form called equol. About 30 to 50 percent of people naturally produce equol, and those who do experience stronger symptom relief.

Best sources ranked by isoflavone content:

• Tempeh (3 ounces): 50 mg isoflavones
• Edamame (1 cup): 47 mg isoflavones
• Organic tofu (4 ounces): 40 mg isoflavones
• Soy milk (1 cup): 30 mg isoflavones
• Miso (2 tablespoons): 20 mg isoflavones

Choose organic soy whenever possible. Most conventional soy is genetically modified and heavily sprayed with glyphosate, an herbicide linked to gut dysbiosis. [Related article: Should You Worry About Glyphosate in Your Food?]  A healthy gut microbiome is essential for converting isoflavones into equol, so the quality of your soy matters as much as the quantity.

Recipes with Soy

Thai Marinated Tempeh Nuggets

Vegetable and Tempeh Stew with Herb Dumplings

Grilled Barbecue Tofu

Sweet Chili Lime Tofu

Buffalo Tofu Nuggets

Edamame Salad

Sesame Noodles with Red Pepper and Edamame

 Tempeh Stew with Herb Dumplings

Progesterone and Stress Hormone Regulation 

Progesterone production drops sharply during perimenopause, often faster than estrogen declines. This creates estrogen dominance even when estrogen levels are technically low. Progesterone calms the nervous system, regulates sleep, supports thyroid function, and counterbalances estrogen’s growth-promoting effects. No food directly supplies progesterone, but specific nutrients provide the building blocks your body needs to synthesize it and manage the stress hormones that suppress its production, creating lower progesterone levels.

Pumpkin Seeds

Pumpkin seeds are one of the richest plant-based sources of zinc, a mineral that plays a central role in progesterone production and stress response regulation. Your ovaries require zinc to produce progesterone, and your adrenal glands need it to manage cortisol output. When zinc levels drop, progesterone synthesis slows and cortisol climbs, amplifying the hormonal imbalance already happening during perimenopause.

Zinc also supports liver detoxification of excess estrogen. Your liver uses zinc-dependent enzymes to break down and eliminate used hormones. When zinc is insufficient, estrogen metabolites recirculate, worsening estrogen dominance symptoms like breast tenderness, heavy periods, and mood swings.

One ounce of pumpkin seeds provides:

• 2.2 mg zinc (20% of daily needs)
• 168 mg magnesium (40% of daily needs)
• 5 grams of protein
• 1.7 grams of omega-3 fats

The magnesium content is just as important as the zinc. Magnesium calms the hypothalamic-pituitary-adrenal axis, the system that controls your stress response. Chronic stress keeps cortisol elevated, and high cortisol blocks progesterone receptors even when progesterone is present. Magnesium breaks that cycle by regulating cortisol release and improving progesterone sensitivity.

Pumpkin seeds also contain tryptophan, an amino acid precursor to serotonin and melatonin. Both neurotransmitters decline during perimenopause, contributing to mood disturbances and insomnia. Eating pumpkin seeds as an evening snack can improve sleep quality within two to three weeks.

Recipes Using Pumpkin Seeds

Immune Boosting Breakfast Bars

Lemony Broccoli Salad

Chocolate Oatmeal Granola Bars

Roasted Delicata Squash Salad

Anti-inflammatory Ginger Energy Balls

Chocolate Peanut Butter Omega 3 Snack Bites

No Bake Granola Bars

Aim to eat a quarter cup of raw or lightly roasted pumpkin seeds daily. You can add them to trail mix, sprinkle them over soups and salads, blend them into pesto, or stir them into yogurt. Buy organic seeds when possible, since conventional seeds can carry pesticide residues that disrupt endocrine function.

Consistency matters more than quantity. Your body can only absorb and use so much zinc at once, so spreading intake across the day maximizes absorption and utilization.

Wild-Caught Fatty Fish

Salmon, sardines, mackerel, and anchovies deliver omega-3 fatty acids in the form of EPA and DHA, the two long-chain fats your brain and endocrine system require for optimal function. Omega-3s reduce inflammation, improve insulin sensitivity, support serotonin production, and enhance cell membrane fluidity, all of which directly impact how well your hormones communicate with your cells.

During perimenopause, inflammation increases as estrogen declines. Estrogen has anti-inflammatory properties, and when it drops, inflammatory markers like C-reactive protein and interleukin-6 rise. This chronic low-grade inflammation worsens joint pain, accelerates bone loss, increases cardiovascular risk, and amplifies brain fog. EPA and DHA suppress inflammatory signaling pathways and shift your body back toward an anti-inflammatory state.

The insulin connection is equally important. Insulin resistance climbs during perimenopause, driven by estrogen loss, cortisol elevation, and changes in body composition. When your cells become insulin resistant, your pancreas pumps out more insulin to compensate. High insulin drives fat storage, particularly around your abdomen, and interferes with ovulation and hormone balance. Omega-3s improve insulin receptor sensitivity, allowing your cells to respond to insulin more efficiently and reducing the need for excess production.

Women who consume at least two servings of fatty fish per week have 25 percent lower rates of severe perimenopausal symptoms compared to women who eat fish less than once per month. The effect appears strongest for mood-related symptoms like depression, anxiety, and irritability, likely because DHA makes up 20 percent of the brain’s fatty tissue and directly influences neurotransmitter function.

Best fish choices for omega-3 content and low mercury:

• Wild Alaskan salmon (4 ounces): 1.5 grams omega-3s
• Sardines (3.75-ounce can): 1.3 grams omega-3s
• Mackerel (4 ounces): 1.8 grams omega-3s
• Anchovies (3-ounce can): 1.4 grams omega-3s

Choose wild-caught fish over farmed whenever possible. Farmed fish contain lower omega-3 levels and higher omega-6 levels due to grain-based feed. The omega-6 to omega-3 ratio matters because omega-6 fats promote inflammation when consumed in excess. Wild fish eat algae and smaller fish, concentrating omega-3s naturally.

Recipes using Salmon

Of the fatty fish listed here, I currently only have salmon recipes on my site. I have a very hard time liking sardines, haven’t tried mackerel, and while I like anchovies, they are just not that common for me to eat. So we eat a lot of salmon in my house! Here are my favorite recipes using salmon.

Pan Fried Salmon

Pistachio Crusted Salmon

Salmon Salad

Salmon Cakes

Salmon Quinoa Bowl

Chili Lime Baked Salmon

Grilled Salmon Kabobs

Frequency beats portion size. Your body uses omega-3s constantly for cellular repair and signaling, so eating smaller amounts more frequently creates more stable benefits than eating large portions sporadically. Aim for three to four servings per week rather than one large serving. This is something I need to work on!

Blood Sugar Levels and Insulin Balance

Estrogen regulates insulin sensitivity, so when estrogen fluctuates during perimenopause, blood sugar control becomes erratic. You might notice you can’t skip meals like you used to, you crave sugar more intensely, or you gain weight even though your diet hasn’t changed. These are signs of declining insulin sensitivity, and they accelerate hormonal chaos because high insulin suppresses sex hormone binding globulin, the protein that keeps estrogen and testosterone in check.

Cinnamon

Cinnamon improves insulin sensitivity by activating insulin receptors on cell membranes and increasing glucose transporter activity. This allows your cells to absorb blood sugar more efficiently without requiring as much insulin. Multiple studies show that consuming one to six grams of cinnamon daily (roughly half to one teaspoon) reduces fasting blood sugar by 10 to 29 percent and improves hemoglobin A1C, a marker of long-term blood sugar control.

The specific compound responsible is called cinnamaldehyde, which gives cinnamon its characteristic flavor and aroma. Cinnamaldehyde also reduces inflammation and oxidative stress, both of which worsen insulin resistance and accelerate aging. Antioxidants in cinnamon protect pancreatic beta cells, the cells that produce insulin, from damage caused by chronically elevated blood sugar.

Not all cinnamon is equal, so pay attention to what kind you’re buying. Ceylon cinnamon, sometimes called true cinnamon, contains negligible amounts of coumarin, a compound that can damage the liver in high doses. Cassia cinnamon, the type sold in most grocery stores, contains much higher coumarin levels. If you’re using cinnamon daily, choose Ceylon to avoid cumulative liver stress.

Recipes using cinnamon

There are many ways you can incorporate cinnamon into your daily diet. Add half a teaspoon of Ceylon cinnamon to your morning coffee, smoothie, or oatmeal. Sprinkle it over roasted sweet potatoes, stir it into yogurt, or mix it into homemade energy balls. Use it in savory dishes like curries, stews, and roasted vegetables for a warming depth of flavor that also delivers metabolic benefits.

Sugar-Free Cinnamon Roasted Almonds

Apple Cinnamon Oatmeal

Apple Cinnamon Baked Oatmeal Cups

Baked Apples

Air Fryer Apples

Roasted Butternut Squash

The effect is dose-dependent and builds over time. You won’t notice an immediate change after one meal, but consistent daily intake improves fasting blood sugar and insulin response within four to six weeks.

Leafy Greens

Spinach, kale, Swiss chard, collard greens, and arugula are among the most nutrient-dense foods available, and their impact on hormonal health goes far beyond their vitamin and mineral content. Leafy greens provide magnesium, which improves insulin sensitivity and regulates cortisol. They deliver folate, which supports estrogen metabolism and neurotransmitter synthesis. They contain fiber, which slows glucose absorption and binds excess estrogen for elimination. And they supply antioxidants like lutein and zeaxanthin, which protect cells from oxidative damage caused by fluctuating hormones.

The magnesium-insulin connection is especially critical during perimenopause. Insulin resistance depletes magnesium because high insulin increases urinary magnesium loss. Low magnesium worsens insulin resistance, creating a vicious cycle. Leafy greens break that cycle by replenishing magnesium stores and improving insulin receptor function. Women with the highest magnesium intake have 30 percent lower rates of insulin resistance compared to those with the lowest intake.

Leafy greens also contain compounds called indole-3-carbinol and sulforaphane, which support phase 2 liver detoxification. This is the process your liver uses to break down estrogen into less potent metabolites and prepare them for excretion. When phase 2 detoxification is sluggish, estrogen metabolites recirculate and contribute to estrogen dominance. Cruciferous greens like kale, collards, and arugula are particularly rich in these detox-supporting compounds.

Nutrient density comparison per 100 grams raw:

• Spinach: 79 mg magnesium, 194 mcg folate, 2.9 grams fiber
• Kale: 47 mg magnesium, 141 mcg folate, 3.6 grams fiber
• Swiss chard: 81 mg magnesium, 14 mcg folate, 1.6 grams fiber
• Collard greens: 27 mg magnesium, 166 mcg folate, 4 grams fiber

Cooking increases bioavailability of some nutrients while reducing others. Steaming or sautéing greens briefly improves magnesium absorption and makes them easier to eat in larger quantities. Raw greens deliver more vitamin C and folate, which degrade with heat. Rotate between raw and cooked preparations to maximize nutrient intake.

Volume and variety are important. Aim for at least two cups of leafy greens daily, either as a base for salads, blended into smoothies, sautéed as a side dish, or layered into soups and casseroles. The fiber content helps regulate blood sugar, supports gut bacteria that produce short-chain fatty acids, and binds bile acids that carry excess estrogen out of your body.

Recipes with Leafy Greens

Autumn Kale Salad

Easy Kale and Eggs

Winter Kale Salad

Massaged Kale and Chard Salad

Warm Quinoa Salad with Apple and Kale

Easy Chicken White Bean Soup with Kale

Arugula Pesto Pasta Recipe

Arugula Quinoa Salad

Eat Yo’ Greens Soup

Spinach Pesto

Mediterranean Soup with White Beans and Spinach

Pineapple Spinach Smoothie

30-Minute Skillet Spinach Lasagna

Spinach and Goat Cheese Stuffed Chicken Breasts

Spinach Artichoke Stuffed Spaghetti Squash

Spinach Artichoke Pasta with Chicken

Thyroid Support and Metabolism 

Thyroid function declines in many women during perimenopause, often because dropping estrogen reduces thyroid hormone production and increases thyroid antibodies. Symptoms like fatigue, weight gain, cold sensitivity, dry skin, and hair loss overlap heavily with perimenopausal symptoms, making it easy to miss an underlying thyroid issue. Certain foods provide the nutrients your thyroid needs to produce hormones and convert the inactive form (T4) into the active form (T3).

Brazil Nuts

Brazil nuts are the richest dietary source of selenium, a trace mineral essential for thyroid hormone production and conversion. Your thyroid gland contains more selenium per gram of tissue than any other organ, and selenium-dependent enzymes called deiodinases convert T4 into T3. Without adequate selenium, T4 accumulates and T3 remains low, creating hypothyroid symptoms even when thyroid stimulating hormone levels appear normal.

Selenium also protects the thyroid from oxidative damage and reduces thyroid antibodies in women with autoimmune thyroid conditions like Hashimoto’s thyroiditis. Studies show that supplementing with 200 micrograms of selenium daily reduces thyroid peroxidase antibodies by up to 40 percent within three months.

A single Brazil nut contains approximately 70 to 90 micrograms of selenium. Eating just 1-2  Brazil nuts daily provides all the selenium most women need without risking toxicity, which can occur at doses above 400 micrograms per day. Selenium toxicity causes hair loss, brittle nails, digestive issues, and neurological symptoms, so more is definitely not better.

Selenium content varies based on the soil where the trees grow. Brazil nuts from selenium-rich regions in Brazil contain the highest concentrations, while nuts from selenium-poor soils contain far less. You won’t know the exact content of the nuts you buy, which is why limiting intake to 1-2 per day is the safest approach.

How to use it: Eat 1-2 Brazil nuts as a mid-morning or afternoon snack. Chop them and add to granola, trail mix, or homemade energy bars. Blend them into smoothies for a creamy texture and subtle flavor. Store them in the refrigerator or freezer to prevent the oils from going rancid.

The effect on thyroid function and antibody levels builds gradually. Expect to see changes in energy, body temperature regulation, and lab markers after 8 to 12 weeks of consistent intake.

Seaweed

Seaweed provides iodine, the mineral your thyroid uses to synthesize thyroid hormones. Each molecule of T4 contains four iodine atoms, and each molecule of T3 contains three. Without sufficient iodine, your thyroid can’t produce enough hormone to maintain metabolism, energy production, and cellular function. Iodine deficiency is the leading cause of hypothyroidism worldwide, though it’s less common in developed countries where iodized salt is widely used.

During perimenopause, iodine needs may increase because estrogen influences iodine uptake and utilization. Dropping estrogen can reduce iodine absorption in the thyroid gland, creating a relative deficiency even when dietary intake is adequate. Seaweed delivers iodine in a highly bioavailable form along with other trace minerals like magnesium, calcium, and iron.

Different types of seaweed contain vastly different iodine levels:

• Kombu (1 gram): 1,500 to 2,500 mcg iodine
• Wakame (1 gram): 40 to 200 mcg iodine
• Nori (1 sheet): 15 to 40 mcg iodine
• Dulse (1 gram): 30 to 50 mcg iodine

The recommended daily intake for iodine is 150 micrograms for adult women. Kombu contains so much iodine that a single gram exceeds safe intake limits, potentially triggering thyroid dysfunction in susceptible individuals. Nori and dulse provide moderate amounts that fit easily into a balanced diet without overshooting needs.

The key warning for women with existing thyroid conditions: If you have Hashimoto’s thyroiditis or hyperthyroidism, avoid high-iodine seaweeds like kombu. Excess iodine can worsen autoimmune thyroid flares and exacerbate hyperthyroid symptoms. Stick with lower-iodine varieties like nori or skip seaweed entirely and get iodine from other sources like eggs, dairy, or iodized salt.

How to use it: Use nori sheets to make sushi rolls or tear them into salads and grain bowls. Add dulse flakes to soups, stews, and roasted vegetables for a savory, umami boost. Crumble toasted nori over avocado toast or scrambled eggs. Snack on roasted seaweed packs as a low-calorie, nutrient-dense alternative to chips.

Iodine status improves within weeks of increasing intake, but thyroid hormone levels take longer to shift. Give it 8 to 12 weeks before expecting noticeable changes in energy, weight, or temperature regulation.

Gut Health and Hormone Metabolism 

Your gut microbiome directly influences how your body metabolizes, recycles, and eliminates hormones. Beneficial bacteria produce an enzyme called beta-glucuronidase, which can either deactivate estrogen for elimination or reactivate it for recirculation. An imbalanced microbiome with too much beta-glucuronidase activity allows excess estrogen to recirculate, worsening estrogen dominance. The right foods feed beneficial bacteria and support efficient hormone metabolism.

Fermented Foods

Fermented foods like sauerkraut, kimchi, kefir, yogurt, miso, and tempeh deliver live probiotic bacteria that colonize your gut and support hormonal balance. These beneficial bacteria improve estrogen metabolism by producing short-chain fatty acids, which regulate inflammation and support the gut lining. A healthy gut lining prevents endotoxins from leaking into your bloodstream, reducing systemic inflammation that worsens perimenopausal symptoms. These are important foods for hormone balancing in perimenopausal women.

Probiotics also influence the production of neurotransmitters like serotonin and GABA, both of which decline during perimenopause and contribute to mood swings, anxiety, and sleep disturbances. Approximately 90 percent of your body’s serotonin is produced in the gut, and the bacteria living there regulate its synthesis. Women who consume fermented foods daily report better mood stability and fewer depressive episodes compared to those who avoid them.

Different fermented foods provide different bacterial strains:

• Yogurt and kefir: Lactobacillus and Bifidobacterium species
• Sauerkraut and kimchi: Lactobacillus plantarum and brevis
• Miso and tempeh: Bacillus subtilis and other soil-based organisms
• Kombucha: Acetobacter and various yeast strains

Diversity matters more than quantity. Eating small amounts of several different fermented foods throughout the week creates a more diverse microbiome than eating large amounts of a single type. A diverse microbiome is more resilient to stress, antibiotics, and dietary changes, all of which disrupt gut health during perimenopause.

How to Add Fermented Foods to Your Diet

Eat a quarter to half cup of fermented vegetables with lunch or dinner. Drink four to eight ounces of kefir as a snack or smoothie base. Add a tablespoon of miso to soups, salad dressings, or marinades. Choose fermented foods from the refrigerated section, since shelf-stable versions are pasteurized and contain no live bacteria.

Gut microbiome shifts happen quickly. You’ll notice changes in digestion, bowel regularity, and bloating within one to two weeks. Hormonal and mood-related improvements take longer, typically four to eight weeks, as the new bacterial populations establish themselves and begin influencing hormone metabolism.

Recipes with Yogurt

Greek Yogurt Smoothie 

Feta Basil Greek Yogurt Dip

Simple Yogurt Peanut Butter Apple Dip

Healthy Greek Yogurt Ranch Dressing

Frozen Greek Yogurt Bars

Chocolate Greek Yogurt Fruit Dip​

Cruciferous Vegetables

Cruciferous vegetables play a crucial role as foods for hormone balancing. Broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy contain glucosinolates, sulfur-containing compounds that break down into indole-3-carbinol and diindolylmethane (DIM) during digestion. These metabolites support phase 2 liver detoxification and shift estrogen metabolism toward less potent, protective metabolites rather than more potent, potentially harmful ones.

Estrogen breaks down into three main metabolites in your liver. 2-hydroxyestrone is the weakest and most protective. 4-hydroxyestrone and 16-alpha-hydroxyestrone are stronger and linked to increased breast cancer risk when levels are chronically elevated. Cruciferous vegetables increase 2-hydroxyestrone production and reduce the more harmful metabolites, creating a safer estrogen profile.

The effect is dose-dependent. Women who eat at least five servings of cruciferous vegetables per week have significantly higher 2-hydroxyestrone levels compared to those who eat less than one serving per week. The benefit appears strongest when vegetables are eaten raw or lightly steamed, since overcooking destroys the enzyme myrosinase, which converts glucosinolates into their active forms.

Cruciferous vegetables also provide fiber, which binds estrogen metabolites in the gut and prevents their reabsorption. This is particularly important during perimenopause when estrogen dominance drives symptoms like heavy periods, breast tenderness, and mood swings. Increasing fiber intake from cruciferous vegetables can reduce circulating estrogen levels by up to 20 percent within eight weeks.

Top cruciferous vegetables by glucosinolate content:

• Brussels sprouts
• Broccoli sprouts (10 to 100 times more than mature broccoli)
• Mustard greens
• Cabbage
• Cauliflower
• Broccoli

Broccoli sprouts deserve special mention because they contain exceptionally high levels of sulforaphane, the most potent estrogen-metabolizing compound in cruciferous vegetables. A single ounce of broccoli sprouts delivers as much sulforaphane as one to two pounds of mature broccoli. You can grow them at home in a jar with sprouting seeds, or buy them fresh from health food stores.

Recipes Using Cruciferous Vegetables

Aim for at least one serving of cruciferous vegetables daily.

Maple Brussels Sprouts

Sweet and Spicy Brussels Sprouts and Cauliflower

Sautéed Brussels Sprouts with Cranberries, Pecans, and Glue Cheese

Roasted Vegetable Buddha Bowl

Simply Roasted Cauliflower

Roasted Cauliflower with Tahini

Instant Pot Mashed Cauliflower

Cauliflower Fried Rice

Broccoli Cauliflower Salad

Cauliflower Soup with Coconut, Turmeric, and Lime

Broccoli and Cauliflower Soup

Roasted Broccoli with Parmesan

Healthy Broccoli Salad

Easy Sautéed Broccoli

Chicken and Broccoli 

Cheesy Broccoli Casserole

Broccoli Cheddar Orzo Bake

Instant Pot Broccoli and Cheddar Soup

Red Cabbage Soup

Roasted Cabbage recipe

Unstuffed Cabbage Soup

Vibrant Thai Salad

Egg Roll in a Bowl

Jalapeno Coleslaw Recipe​

Bone Health and Mineral Balance

Estrogen protects bone density by inhibiting osteoclasts, the cells that break down bone tissue. When estrogen drops during perimenopause, bone breakdown accelerates and bone formation can’t keep pace, leading to net bone loss. The first five to seven years after menopause are the riskiest period for osteoporosis development. Calcium gets all the attention, but bone health requires a complex interplay of calcium, magnesium, vitamin D, vitamin K2, and trace minerals.

Nuts and Seeds

Almonds

Of all the nuts, almonds provide the most amount of calcium, providing about 75 mg per ounce.They also contain magnesium, which is essential for converting vitamin D into its active form, regulating calcium absorption, supporting bone mineralization and maintaining bone structure.

Sesame Seeds

Sesame seeds are one of the richest plant-based sources of calcium, delivering 975 milligrams per 100 grams of unhulled seeds. They also provide magnesium, zinc, copper, and manganese, all of which support bone mineralization and collagen synthesis. The calcium-to-magnesium ratio in sesame seeds is nearly ideal for bone health, because magnesium activates vitamin D and regulates calcium deposition in bones rather than soft tissues.

Sesame seeds also contain sesamin and sesamolin, lignans that have weak estrogenic activity similar to flaxseed lignans. These compounds help preserve bone density during perimenopause by partially compensating for declining estrogen. Women who consume sesame seeds regularly have higher bone mineral density and lower fracture rates compared to those who avoid them.

The difference between hulled and unhulled sesame seeds is significant. Hulled seeds have had the outer shell removed, which strips away most of the calcium. Unhulled seeds retain the shell and deliver three to four times more calcium. Unhulled seeds have a slightly bitter taste compared to the milder hulled variety, but the nutritional trade-off is worth it.

Tahini, a paste made from ground sesame seeds, provides the same nutrients in a more versatile, easy-to-digest form. Two tablespoons of tahini contain approximately 130 milligrams of calcium and 30 milligrams of magnesium. Tahini made from unhulled seeds has a darker color and stronger flavor but delivers significantly more calcium than tahini made from hulled seeds.

Chia Seeds

Chia seeds provide 180 mg of calcium per ounce, and are also a good source of magnesium, making them ideal food to include in a hormone-balancing diet. They also have a high fiber content, which helps slow glucose absorption, preventing insulin spikes. This helps you maintain steady energy levels throughout the day

Recipes with Nuts and Seeds

Almonds Covered in Chocolate

Cocoa Dusted Almonds 

Vegan Almond Chia Seed Pudding

Sesame Almond Energy Balls

Almond Flour Chocolate Chip Cookies

Blueberry Chia Seed Jam

Blueberry Chia Seed Pudding

Lemon Raspberry Overnight Oats with Chia Seeds

Vanilla Chia Pudding with Berries

Chocolate Chia Granola

Garlic Tahini Sauce

Chocolate Tahini Brownies

2-ingredient Vegan “Caramel” Dip

Calcium absorption from nuts and seeds improves when paired with vitamin D and vitamin K2, so combine them with foods like fatty fish, egg yolks, or fermented dairy. Bone density changes take months to measure, but adequate calcium and magnesium intake reduces the rate of bone loss within the first year of consistent use.

Perimenopause doesn’t have to feel like your body is working against you. These hormone-balancing foods address the root hormonal imbalances driving your symptoms, not just the symptoms themselves. Flaxseeds and soy modulate estrogen. Pumpkin seeds and fatty fish support progesterone and calm inflammation. Cinnamon and leafy greens stabilize blood sugar. Brazil nuts and seaweed fuel your thyroid. Fermented foods and cruciferous vegetables optimize gut health and estrogen metabolism. Nuts and seeds protect your bones. All of these foods for hormone balancing can work together to make a difference.

Your plate is one of the most powerful tools you have to smooth this transition and come out stronger on the other side, but keep in mind that other lifestyle changes can help, too. Regular exercise and stress management also support hormone balance. Being intentional with your lifestyle habits can help make this time more manageable. If you have more ideas that have helped you, please share them in the comments!

If you’d like see examples of what I eat each day, follow me on Instagram as I frequently share my meals in stories!

The post Top Foods for Hormone Balancing in Perimenopausal Women appeared first on Happy Healthy Mama.

This Peanut Butter Banana Smoothie recipe makes a creamy, protein-packed smoothie that tastes like a treat but keeps you full for hours.

If you’re looking for a quick, nourishing lunch or quick breakfast that feels indulgent but is actually fueling your body, this Banana Peanut Butter Smoothie is a great option. This easy recipe comes together in just minutes, has that milkshake-like texture we all love, and delivers a solid dose of protein to keep you satisfied.

This is one of those recipes where simple ingredients really shine and every single one brings something to the table nutritionally.

Banana Peanut Butter Smoothie Recipe Ingredients

We get to 30 grams of protein without protein powder in this recipe!

1 frozen banana 

Adds natural sweetness and a creamy, milkshake-like texture to the smoothie. Bananas are rich in potassium, which supports muscle function and hydration.

1/3 cup cottage cheese

A secret weapon for boosting protein while keeping the smoothie ultra creamy. It’s packed with casein protein, which helps keep you full longer and supports muscle recovery.

1/4 cup milk

Helps blend everything smoothly while adding extra protein, calcium, and vitamin D. It also creates the perfect consistency—not too thick, not too thin.

3 tablespoons ground flaxseed meal

Adds fiber and healthy omega-3 fats, which support heart health and digestion. It’s great for balancing hormones for those of us in perimenopause as well! It also helps thicken the smoothie slightly while giving it a subtle nutty flavor.

1 tablespoon peanut butter

Provides healthy fats and a rich, satisfying peanut butter flavor. It makes the smoothie more filling and helps balance blood sugar.

15 grams peanut butter powder

Adds extra peanut flavor with less fat and fewer calories than traditional peanut butter. It also boosts the protein content without making the smoothie too heavy. I use Naked Organic Peanut Butter Powder.

Why This Smoothie Works

This smoothie checks all the boxes for a balanced, satisfying meal. You’ve got protein from the cottage cheese and peanut butter powder, healthy fats from the peanut butter and flaxseed, and carbohydrates from the banana for quick energy.

The combination helps stabilize blood sugar, keeps you full, and supports muscle recovery—making it perfect as a quick lunch or post-workout option.

Quick Tips and Variations

• Use fully frozen banana slices for the best thick, creamy texture.
• Add a splash more milk if you prefer a thinner smoothie.
• Make it a chocolate peanut butter banana smoothie by adding a scoop of cocoa powder or chocolate protein powder.
• You can substitute Greek yogurt for the cottage cheese, but there will be a little less protein.
• If you’d like even more protein, add a scoop of your favorite protein powder.

This recipe is part of my 10 minute lunches with 30+ Grams of protein. If you’re looking for more quick lunches with higher protein, try these other recipes in the series: Easy Kale and Eggs, Ground Turkey Taco Bowl, Dill Pickle Tuna Salad, BLT Salad, Cottage Cheese Toast, and Saucy Chickpeas.

If you try this Peanut Butter Banana Smoothie recipe, or any of my other healthy recipes, I’d love to hear from you! Please leave a comment and star rating below and share a pic on Instagram and tag me so I can see! I appreciate you.

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Peanut Butter Banana Smoothie Recipe

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• Author: Maryea Flaherty of Happy Healthy Mama
• Total Time: 5 minutes
• Yield: 1 smoothie 1x
• Diet: Gluten-Free

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Description

This creamy smoothie has 30 grams of protein, making it the perfect quick breakfast or lunch!

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Ingredients

Units USM

• 1 banana, sliced and frozen
• 1/2 cup cottage cheese
• 1/4 cup whole milk
• 3 tablespoons ground flaxseed meal
• 15 grams peanut butter powder
• 1 tablespoon peanut butter
• handful ice

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Instructions

1. Place all ingredients in blender and blend until smooth and creamy.
2. Pour into a glass and consume immediately. Enjoy!

Notes

Recommended brand: Naked Organic Peanut Butter Powder

• Prep Time: 5 minutes
• Cook Time: 0 minutes
• Category: 10 minute lunch
• Method: blending
• Cuisine: American

Nutrition

• Serving Size: 1 smoothie
• Calories: 476
• Sugar: 25 grams
• Fat: 15 grams
• Saturated Fat: 5 grams
• Trans Fat: 0 grams
• Fiber: 13 grams
• Protein: 30 grams

The post Peanut Butter Banana Smoothie Recipe (30 grams of protein) appeared first on Happy Healthy Mama.

You have health goals, but you want a healthy dessert once in a while. I’ve got you!!

This little cup of heaven might just change your life. No, that’s not dramatic. That’s how I felt first when I tasted this, and again when every member of my family loved it. A healthy dessert, filled with protein, that everyone loves? LIFE CHANGING.

Why you’ll love this recipe

• High in protein: cottage cheese + Greek yogurt give each serving a satisfying protein boost to help keep you full and support muscle maintenance — especially important for women 40+ like me (and a lot of you!)
• Real-food ingredients: fresh strawberries, minimal sweetener, and pantry-friendly graham cookies make this an approachable, nonfussy dessert.
• Anti-inflammatory-friendly options: fresh fruit and plain dairy are easily paired with anti-inflammatory swaps (see notes) and avoid processed creams and added oils.
• Make-ahead convenience: assemble and chill for at least 3 hours — perfect for entertaining or busy weeks when you want a dessert ready for you after dinner.

Ingredients: What You Need and Why They’re Good for You

• 1 lb fresh strawberries: rich in vitamin C, fiber, and antioxidants (polyphenols) for immune and inflammatory support.
• 2 tbsp lemon juice: adds bright flavor and vitamin C.
• 6 tbsp honey: natural sweetener that is rich in antioxidants
• 1.5 cups cottage cheese: high-quality protein, calcium, and B vitamins; blending creates a smooth, cheesecake-like base.
• 1/2 cup plain Greek yogurt: extra protein and probiotics for gut health.
• 1/2 cup Loov organic strawberry powder:  concentrated strawberry flavor and color (and nutrition!) without artificial additives; you can substitute freeze-dried strawberries that you grind into powder yourself or omit if unavailable. Use code HHM to get 10% off your order for Loov organic strawberry powder
• 1 tsp vanilla extract: flavor enhancer without added sugar
• 1/2 cup heavy whipping cream: this brings an incredible richness and texture to the cheesecake mixture. Use organic, pasture-raised cream for the best nutritional profile.
• 213 grams honey graham cookies (e.g., Annie’s bunny grahams): these provide sweet crunch; for lower sugar or gluten-free options, use crushed oat crackers or gluten-free grahams.

How to make Strawberry Cheesecake Parfaits 

Here are the step-by-step instructions for making these healthy no-bake Strawberry Cheesecake Parfaits. If you’d like the printable recipe with full ingredient list and instructions, scroll down to the recipe card.

1. Make the strawberry compote: In a medium saucepan, combine chopped strawberries, 2 tbsp lemon juice, and 2 tbsp honey. Heat over medium, bring to a simmer, and cook about 10 minutes, stirring frequently. Mash larger pieces with a potato masher or the back of a spoon until saucy. Remove from heat and let cool.
2. Blend the cheesecake layer: Put 1.5 cups cottage cheese in a blender and process until completely smooth.
3. Add 1/2 cup plain Greek yogurt, 1/2 cup strawberry powder, 4 tbsp honey, and 1 tsp vanilla extract.
4. Blend until fully combined and creamy. Set aside.
5. Whip the cream: Place the heavy cream in a large bowl and whip it until stiff peaks form.
6. Fold in the cottage cheese mixture until it is just combined.
7. Prepare graham crumbs: Break down the 213 g honey graham cookies into a fine crumb using a blender, food processor, or by placing them in a sealed plastic bag and crushing with a rolling pin or meat mallet. Reserve a small amount for topping.
8. Assemble the parfaits: Use either 4 x 12-oz cups (larger servings) or 8 x 6-oz cups (smaller servings). Divide most of the graham crumbs evenly among the bottoms of the cups, leaving some crumbs to sprinkle on top later.
9. Layer: Add half of the cheesecake mixture over the graham crumbs in each cup. Spoon the cooled strawberry compote evenly over that layer. Finish with the remaining cheesecake mixture as the top layer.
10. Chill: Cover each cup with a lid or plastic wrap and refrigerate for at least 3 hours to set and let flavors meld.
11. Serve: Before serving, sprinkle the reserved graham crumbs on top of each parfait. Enjoy!

Nutrition note

• If assembled into 8 cups (6-oz servings): ~268 calories and 8 g protein per serving.
• If assembled into 4 cups (12-oz servings): ~536 calories and 16 g protein per serving.

More Ideas for your strawberry cheesecake parfaits

• For lower sugar: reduce honey to taste or replace with a sugar-free liquid sweetener like this zero sugar honey substitute
• For dairy-free: try silken tofu blended with dairy-free yogurt, and use dairy-free graham alternatives.
• For gluten-free: use a gluten-free graham cookie
• Make it extra fresh: fold in a few chopped fresh strawberries into the cheesecake layer for texture.

If you try this Strawberry Cheesecake Parfaits recipe, or any of my other healthy recipes, please leave a comment and star rating below. It’s so helpful for readers to see recipes you’ve tried and loved! Share your photos of HHM recipes on Instagram and tag me and I’d love to feature you!

If you love healthy desserts, scroll below the recipe card for more favorites you can save for next time !

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Healthy No-Bake Strawberry Cheesecake Parfaits

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• Author: Maryea
• Total Time: 3 hours 30 minutes
• Yield: 8 servings 1x
• Diet: protein focused

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Description

These healthy, no-bake Strawberry Cheesecake Parfaits are creamy, flavorful, and easy to make. They are a perfect make-ahead dessert for entertaining!

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Ingredients

Units USM

• 1 pound fresh strawberries, hulled and chopped into small pieces
• 2 tablespoons fresh lemon juice
• 6 tablespoons honey, divided
• 1.5 cups cottage cheese
• 0.5 cups Plain Greek yogurt
• 0.5 cups Loov organics strawberry powder*
• 1 teaspoon pure vanilla extract
• 0.5 cups heavy whipping cream
• 213 grams honey graham cookies (I used one box Annie's bunny grahams)

Cook Mode Prevent your screen from going dark

---

Instructions

1. Make the strawberry compote: In a medium saucepan, combine chopped strawberries, 2 tbsp lemon juice, and 2 tbsp honey. Heat over medium, bring to a simmer, and cook about 10 minutes, stirring frequently. Mash larger pieces with a potato masher or the back of a spoon until saucy. Remove from heat and let cool.
2. Blend the cheesecake layer: Put 1.5 cups cottage cheese in a blender and process until completely smooth. Add 1/2 cup plain Greek yogurt, 1/2 cup strawberry powder, 4 tbsp honey, and 1 tsp vanilla extract. Blend until fully combined and creamy. Set aside.
3. Whip the cream: Place the heavy cream in a large bowl and whip it until stiff peaks form. Fold in the cottage cheese mixture until it is just combined.
4. Prepare graham crumbs: Break down the 213 g honey graham cookies into a fine crumb using a blender, food processor, or by placing them in a sealed plastic bag and crushing with a rolling pin or meat mallet. Reserve a small amount for topping.
5. Assemble the parfaits: Use either 4 x 12-oz cups (larger servings) or 8 x 6-oz cups (smaller servings). Divide most of the graham crumbs evenly among the bottoms of the cups, leaving some crumbs to sprinkle on top later.
6. Layer: Add half of the cheesecake mixture over the graham crumbs in each cup. Spoon the cooled strawberry compote evenly over that layer. Finish with the remaining cheesecake mixture as the top layer.
7. Chill: Cover each cup with a lid or plastic wrap and refrigerate for at least 3 hours to set and let flavors meld.
8. Serve: Before serving, sprinkle the reserved graham crumbs on top of each parfait. Enjoy!

Notes

Notes

1. Use code HHM to get 10% off your order for Strawberry Powder from Loov Organics.
2. For lower sugar, use Zero Sugar Honey Substitute in place of the regular honey
3. I use these vintage coffee mugs for my desserts. They are very pretty and perfect for a dinner party. They make a large serving, though, that was too big for my daughter and me. My husband and son, however, appreciated the bigger serving. Just keep that in mind when you’re choosing what size containers you’ll use
4. Nutrition note: If assembled into 8 cups (6-oz servings): ~268 calories and 8 g protein per serving. If assembled into 4 cups (12-oz servings): ~536 calories and 16 g protein per serving.

• Prep Time: 3 hours 30 minutes
• Category: Dessert
• Method: No Bake
• Cuisine: American

Nutrition

• Serving Size: 6 ounces (1/8 of recipe)
• Calories: 268
• Sugar: 26
• Fat: 6.3 grams
• Saturated Fat: 2.7 grams
• Trans Fat: 0 grams
• Carbohydrates: 46 grams
• Fiber: 2.7 grams
• Protein: 8.2 grams

More Healthy Dessert Ideas

Healthy Mango Ice Cream (pictured above)

Frozen Greek Yogurt Bars

Chocolate Tahini Brownies

Gluten-Free Strawberry Pie

Chocolate Crunch Cookies

Healthy Peanut Butter Cups

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