Simple Nourished Living

Easy High Protein Lunch Bowl

Martha McKinnon — Tue, 02 Jun 2026 17:29:35 +0000

Looking for an easy high-protein lunch that comes together in minutes?

This simple lunch bowl has been on repeat in my kitchen lately. It’s cool, creamy, satisfying, and requires absolutely no cooking if you have a batch of tuna salad, chicken salad, or egg salad waiting in the refrigerator.

One of the things I’m paying more attention to these days is the difference between meals that look good on paper and meals I actually make again and again. Not the elaborate recipes. Not the complicated meal plans. Just simple, nourishing meals that help me feel good and fit easily into everyday life.

This is definitely one of those meals.

The combination of creamy avocado, protein-rich tuna salad and cottage cheese, juicy tomatoes, and a sprinkle of seasoning creates a surprisingly delicious lunch with very little effort.

Sometimes healthy eating really can be this simple.

Why I Love This Easy Lunch Bowl

Ready in about 5 minutes
High in protein
No cooking required
Easy to customize
Naturally low in carbohydrates
Perfect for warm weather
A great way to use leftover tuna salad, chicken salad or egg salad.

Ingredients and Substitutions

Avocado – A half avocado adds healthy fats, creaminess, and staying power.
Tuna Salad – Use your favorite tuna salad recipe. I often make a batch ahead of time and keep it in the refrigerator for quick lunches throughout the week.
Cottage Cheese – Cottage cheese adds even more protein and a creamy contrast to the tuna salad.
Grape Tomatoes – Fresh grape tomatoes add color, freshness, and a touch of natural sweetness.
Seasoning – A simple sprinkle of lemon pepper is my favorite, but there are lots of delicious options.

How Many Calories and WW Points in this High Protein Lunch Bowl?

According to my calculations, my high protein lunch bowl has about 400 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

Nutritional information is approximate and will vary based on the ingredients used.

Make It Your Own

I usually make this bowl with tuna salad, but it works just as well with chicken salad or egg salad. Here are a few of my favorite salads that would work well in this high protein lunch bowl:

You can also add:

Sliced cucumbers
Bell peppers
Radishes
Mixed greens
Hard-boiled eggs
Fresh herbs
Pickled onions
Pickled beets

Favorite Seasoning Variations

Changing the seasoning is an easy way to create a completely different flavor profile.

Some favorites include:

Lemon Pepper
Everything But the Bagel Seasoning
Furikake
Mrs. Dash Original Blend
Garlic Herb Blend
Fresh cracked black pepper with a squeeze of lemon

A Simple Reminder

One of the things I’m learning is that not every meal needs a recipe.

Sometimes lunch is simply a few nourishing foods arranged in a bowl.

When I stop expecting every meal to be exciting or complicated, eating well becomes a whole lot easier.

That’s exactly why this simple bowl keeps showing up on my table.

If you’ve made this Simple High-Protein Lunch Bowl, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Easy High Protein Lunch Bowl Recipe

A simple high-protein lunch bowl made with tuna salad, cottage cheese, avocado, and grape tomatoes. Creamy, satisfying, customizable, and ready in minutes.

Course Lunch

Cuisine American

Keyword Easy High Protein Lunch Bowl Recipe, high-protein bowl, protein lunch bowl

Prep Time 5

Cook Time 0

Total Time 5

Servings

Calories 400kcal

Author Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

1/2 medium avocado
1/2 cup tuna salad (or egg salad or chicken salad or bean salad)
1/2 cup cottage cheese
1 cup grape tomatoes, cut in half
Lemon pepper seasoning, to taste (or other seasoning of choice)

Instructions

Arrange the avocado, tuna salad, cottage cheese, and tomatoes in a serving bowl. Sprinkle with lemon pepper seasoning. Serve immediately and enjoy.

Notes

Serving Size: entire recipe

WW Points: 8

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

10 PointsPlus (Old plan)

Nutritional information is approximate and will vary based on the ingredients used.

Notes and Variations

Feel free to substitute chicken salad or egg salad for the tuna salad.

For a different flavor profile, try Everything But the Bagel seasoning, Furikake, Mrs. Dash, or Aglio Olio seasoning.

Nutrition

Frequently Asked Questions

Can I make this lunch bowl ahead?

Yes, but for best results add the avocado just before serving to prevent browning.

Can I use canned tuna instead of prepared tuna salad?

Absolutely. Simply mix canned tuna with a little mayonnaise, Greek yogurt, or mashed avocado before adding it to the bowl.

Can I substitute Greek yogurt for the cottage cheese?

Yes. Plain Greek yogurt is a great high-protein alternative.

Is this Weight Watchers friendly?

Yes. The exact Points value will depend on the ingredients used in your tuna salad or chicken salad and the type of cottage cheese you choose.

More Easy Protein-Packed Bowls You’ll Love

If you enjoy simple meals built around protein, healthy fats, and fresh ingredients, here are a few more reader favorites:

The post Easy High Protein Lunch Bowl appeared first on Simple Nourished Living.

Old Fashioned Tuna Salad with Sweet Pickle Relish

Martha McKinnon — Wed, 27 May 2026 17:21:10 +0000

This easy old fashioned tuna salad recipe with sweet pickle relish and celery comes together in minutes and makes a delicious tuna salad sandwich for lunch or a light summer supper. With its short ingredient list and classic flavor, it’s the kind of simple pantry recipe that reminds me how satisfying uncomplicated food can be.

Lately, I’ve been experimenting with cooking more simply from older cookbooks — returning to straightforward recipes with fewer ingredients and familiar flavors. After years of collecting recipes, bookmarking ideas, and endlessly scrolling for inspiration, I’ve started craving something calmer and less complicated in the kitchen.

Part of it is wanting to avoid the overwhelm and paradox of choice that seems to follow modern cooking. Part of it is practical too: saving time, saving money, and making everyday meals feel easier and more enjoyable again. I’m discovering that many vintage cookbook recipes really do hold up beautifully.

I made this classic tuna salad for lunch today, and it was exactly the kind of easy summer lunch I’ve been craving lately.

One thing that immediately caught my eye in this recipe was the sweet pickle relish. I first experienced pickle relish in tuna salad years ago at a little restaurant here in Northern Wisconsin and was instantly smitten. Until then, I’d only known more traditional tuna salad recipes without it. That little touch of sweetness completely changed the salad for me, making it irresistible.

I was happy to see the optional relish included in this vintage recipe from The Fannie Farmer Cookbook.

The whole thing came together in minutes. I enjoyed it piled onto homemade white bread, but it would also be delicious spooned onto lettuce leaves, crackers, scooped into a tomato or avocado half, or tucked into a pita for an easy lunch.

Why You’ll Love This Easy Tuna Salad

Ready in about 10 minutes
Made with simple pantry ingredients
Short, uncomplicated ingredient list
Perfect for sandwiches or lettuce wraps
Classic old fashioned flavor
Great make-ahead lunch option
Budget-friendly and satisfying

Ingredients and Substitutions

Canned tuna, well drained and flaked — I used canned tuna packed in water, drained well. Chunk light or albacore tuna both work nicely in this old fashioned tuna salad recipe. If you’d like to change things up, canned salmon or even canned crab make delicious variations too.
Finely chopped celery — Celery adds the fresh crunch that gives classic tuna salad its familiar texture. I like it chopped fairly fine so every bite gets a little bit. If you don’t have celery on hand, finely chopped cucumber, diced apple, or even chopped dill pickles can work in its place (if you prefer them to sweet pickle relish).
Sweet pickle relish (optional, but highly recommended) — For me, this is the ingredient that makes the salad special. The sweet relish adds just enough sweetness and tang to brighten everything up. If you prefer a more savory flavor, you could swap in dill relish or chopped capers instead. Finely chopped bread-and-butter pickles also work beautifully.
Lemon juice — The lemon juice lightens the richness of the mayonnaise and keeps the salad tasting fresh. Fresh lemon juice is lovely if you have it, but bottled lemon juice works just fine too. A splash of apple cider vinegar, white vinegar, or even pickle juice can step in if needed.
Mayonnaise — Mayonnaise brings everything together into the creamy tuna salad we all know and love. Use your favorite brand. If you’d like a lighter version, you could use light mayonnaise or substitute part or all of the mayo with plain Greek yogurt. Mashed avocado would also create a different but delicious variation.

How to Make Old Fashioned Tuna Salad

Combine the tuna, celery, sweet pickle relish (if using), lemon juice, and mayonnaise in a medium bowl.
Stir until everything is well mixed.
Serve on lettuce leaves or use as a sandwich filling.

How Many Calories and Points in Tuna Salad with Sweet Pickle Relish?

According to my calculations, each serving has about 260 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

7 PointsPlus (Old plan)

Tips for the Best Tuna Salad

I used sweet pickle relish and wouldn’t skip it next time. It adds such a nice little pop of sweetness and tang.
If you prefer a less creamy tuna salad, start with slightly less mayonnaise and add more as needed.
If you like your tuna salad less lemony, start with one tablespoon and add more to taste.
This tuna salad keeps well in the refrigerator for 2 to 3 days, making it perfect for easy lunches.

Tuna Salad Variations

Substitute canned salmon or crab for the tuna.
If using salmon or crab, omit the sweet pickle relish.
Add 1 to 2 teaspoons capers to the salmon or crab variation for extra flavor.

How to Serve this Tuna Salad

This old fashioned tuna salad works well:

Made into a sandwich. Homemade white bread made this especially nostalgic and comforting, but any bread you love will work beautifully. As wood pita bread or a wrap.
Spread on crackers or cucumbers
Stuffed into tomatoes or avocado halves
On a bed of lettuce or atop a salad
Turned into lettuce wraps

If you’ve made this Old-Fashioned Tuna Salad, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Old Fashioned Tuna Salad Recipe with Sweet Pickle Relish

This easy old fashioned tuna salad recipe with sweet pickle relish and celery comes together in minutes with simple pantry ingredients. Perfect for sandwiches, lettuce wraps, or an easy summer lunch.

Course Lunch

Cuisine American

Keyword old-fashioned tuna salad, tuna salad

Prep Time 15

Total Time 15

Servings servings

Calories 260kcal

Author Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

2 cans (5 oz each) tuna, well drained and flaked
1/2 cup finely chopped celery
2 tablespoons sweet pickle relish (optional but highly recommended)
3 tablespoons lemon juice
1/2 cup mayonnaise

Instructions

Combine the tuna, celery, sweet pickle relish (if using), lemon juice, and mayonnaise in a medium bowl. Stir until everything is well mixed.
Serve on a bed of lettuce or use as a sandwich filling.

Notes

Servings: 4

Serving size: 1/2 cup

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

7 PointsPlus (Old plan)

Variations:

Substitute canned salmon or crab for the tuna.
If using salmon or crab, omit the sweet pickle relish.
Add 1 to 2 teaspoons capers to the salmon or crab variation for extra flavor.

Nutrition

Recipe Source: Fannie Farmer Cookbook (100th Anniversary Edition) by Marion Cunningham

Frequently Asked Questions

Can I make tuna salad ahead of time?

Yes. Tuna salad keeps well covered in the refrigerator for 2 to 3 days.

What kind of tuna works best for tuna salad?

Chunk light tuna and albacore both work well. Use your favorite or whatever you have on hand.

Can I make this tuna salad without relish?

Absolutely. The relish adds sweetness and tang, but the salad is still delicious without it.

What bread is best for tuna salad sandwiches?

White bread, whole wheat bread, sourdough, croissants, and sandwich rolls all work well.

More Thoughts on Simple Cooking

One unexpected benefit of cooking from older cookbooks has been rediscovering how freeing simplicity can feel. Fewer ingredients. Less fuss. Less decision fatigue. More trust in basic techniques and everyday foods.

I’m also making a small change here on the blog to simplify things further and make blogging more enjoyable again. Going forward, I’ll be stepping away from linking recipes directly to the WW app since the app now makes it easy to copy and paste any recipe from the web directly into the Recipe Builder.

If you’re also feeling overwhelmed by complicated recipes and endless online inspiration, cooking from vintage cookbooks can feel surprisingly refreshing. This classic tuna salad recipe is proof that simple ingredients and timeless recipes are often all we really need.

More Old-Fashioned Recipes I’m Loving Lately

The post Old Fashioned Tuna Salad with Sweet Pickle Relish appeared first on Simple Nourished Living.

Easy Asian Chicken Salad Wonton Cups

Peter Morrison — Thu, 07 May 2026 02:07:13 +0000

Crisp, colorful, and packed with flavor, these Asian Chicken Salad Wonton Cups are a fun, lighter twist on classic Chinese Chicken Salad. Crunchy baked wonton wrappers create the perfect edible cup for a savory-sweet filling of tender chicken, crisp veggies, and simple Asian-inspired flavors.

They are easy to make, wonderfully satisfying, and perfect for lunch, a light dinner, party appetizer, or meal-prep snack.

What I love most about this recipe is how it delivers big flavor with minimal effort. The combination of crunchy textures, fresh vegetables, protein-rich chicken, and sweet-savory dressing makes every bite deliciously satisfying.

Ingredients and Easy Substitutions

Wonton wrappers – for the crispy cups; mini phyllo shells or baked tortilla scoops would also work
Asian chopped salad mix – use your favorite bagged Asian salad kit or substitute bagged coleslaw mix and your favorite bottled Asian dressing
Shredded rotisserie chicken – or use leftover cooked chicken breast, turkey, or even tofu for a vegetarian version
Hoisin sauce – adds sweet-savory flavor; substitute teriyaki sauce or a drizzle of sweet chili sauce if preferred

Calories and WW Points

According to my calculations, each little Asian Chicken Wonton Cup has just 62 calories and 1 WW Point.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

How to Make Chicken Salad Wonton Cups, Step-by-Step

Step 1: Gather and prepare all ingredients.

Step 2: Preheat oven to 350F degrees. Lightly spray each wonton wrapper with cooking spray and press into muffin cups.

Step 3: Bake until wontons turn golden, about 4-5 minutes. Remove to a wire rack and cool completely.

Step 4: In a large bowl, stir together the salad mix and shredded chicken. Pour the packaged salad dressing over the mixture and toss to coat.

Step 5: Spoon salad mixture into wonton cups and drizzle with hoisin sauce. Enjoy!

Recipe Notes and Variations

Make it spicier: Add sriracha, chili crisp, or sliced jalapeños
Extra crunch: Top with sliced almonds, chow mein noodles, or sesame seeds
Vegetarian option: Swap the chicken for edamame or baked tofu
Lower sugar: Use a lighter Asian dressing or reduce the hoisin drizzle
Meal prep tip: Bake the wonton cups ahead and store airtight until ready to fill

Serving Suggestions

These wonton cups work well:

As a light lunch or dinner
For parties and game day spreads
On appetizer platters
Alongside soup or fresh fruit

They are best served shortly after assembling so the wonton cups stay crisp.

If you’ve made these Asian Chicken Salad Wonton Cups, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Easy Asian Chicken Salad Wonton Cups

These simple little crispy wonton cups are filled with all the flavors of your favorite Asian chicken salad and finished with a little drizzle of hoisin sauce.

Course Lunch

Cuisine Asian

Keyword Asian chicken salad cups, Asian chicken wonton cups, chicken salad wonton cups

Prep Time 5

Cook Time 5

Total Time 10

Servings salad cups

Calories 62kcal

Author Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

24 wonton wrappers
1 package about (12.25 ounces) Asian chopped salad mix
1-1/2 cups shredded rotisserie chicken
2 tablespoons hoisin sauce

Instructions

Gather and prepare all ingredients.
Preheat oven to 350F degrees. Lightly spray each wonton wrapper with cooking spray and press into muffin cups.
Bake until wontons turn golden, about 4-5 minutes. Remove to a wire rack and cool completely.
In a large bowl, stir together the salad mix and shredded chicken. Pour the packaged salad dressing over the mixture and toss to coat.
Spoon salad mixture into wonton cups and drizzle with hoisin sauce. Enjoy!

Notes

Serving size: 1 chicken wonton cup

WW Points: 1

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

3 PointsPlus (Old plan)

Nutrition

Source: Taste of Home Snackable Magazine

More WW-Friendly Asian Chicken Recipes

WW Crunchy Asian Salad with Chicken – A winning combination of shredded lettuce, coleslaw mix, carrots, celery, edamame and shredded chicken tossed in a low-fat ginger dressing.
Slow Cooker Asian Chicken Lettuce Wraps – This family-favorite meal comes together easily thanks to the slow cooker.
Easy Asian Chicken Salad – No cooking. Just chopping, tossing and eating for a quick meal that is ready in about 15 minutes.
Satay Chicken Pasta Salad – Diced cooked chicken, cooked pasta, shredded carrots, chopped red bell peppers and fresh basil tossed in a Thai-inspired peanut vinaigrette.

The post Easy Asian Chicken Salad Wonton Cups appeared first on Simple Nourished Living.

Easy Crustless Spinach-Green Chile Quiche

Martha McKinnon — Mon, 27 Apr 2026 13:26:00 +0000

An easy, protein-packed, flavor-filled meal you can enjoy any time of day.

If you’re craving something simple, satisfying, and just a little bit different, this Crustless Spinach-Green Chile Quiche is a wonderful option to have in your back pocket.

It is one of those humble, no-fuss recipes made from basic ingredients—but the flavor feels anything but ordinary. The combination of tender spinach, mild green chiles, creamy cottage cheese, and melty pepper jack cheese creates a savory, slightly spicy bite that’s comforting without being heavy.

Even better? No crust to fuss with. Just mix, pour, bake, and enjoy.

This is perfect for breakfast, lunch, or a light dinner—and leftovers reheat beautifully, making it ideal for meal prep too.

Why You’ll Love This Recipe

No crust = fewer carbs and less prep
High in protein to help keep you satisfied
Budget-friendly, simple ingredients
Easy to customize based on what you have
Naturally gluten-free when made with almond flour
Great for make-ahead meals

Ingredients and Substitutions

All-purpose flour (or almond flour) – Helps give the quiche structure. Almond flour works well for a lower-carb option and makes the dish gluten-free.
Baking Powder – Provides a little lift so the texture is light rather than dense.
Salt – Enhances all the flavors—don’t skip it. My kitchen salt of choice is Diamond Crystal kosher salt but any salt will work – table salt, sea salt, etc.
Eggs – The base of the quiche, providing protein and richness.
Reduced-Fat Pepper Jack Cheese – Adds creaminess with a gentle kick of spice.
Most any cheese will work here: cheddar, Monterey Jack, or a Mexican blend if preferred.
Low-Fat Cottage Cheese – Adds creaminess and extra protein while helping keep the texture light and fluffy. Small curd cottage cheese is suggested.
Fresh Spinach (chopped) Adds color, nutrients, and a mild earthy flavor. You can substitute frozen spinach (thawed and well-drained).
Canned Chopped Green Chiles – The secret ingredient! They add a mild heat and lots of flavor without overpowering the dish.

WW Points and Calories

According to my calculations, each serving has about 148 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

4 PointsPlus (Old WW plan)

How to Make Crustless Spinach-Green Chile Quiche

Step 1: Preheat oven to 400°F and grease a 9-inch pie plate or 8-inch square baking dish.

Step 2: Mix dry ingredients
In a large bowl, whisk together the flour (or almond flour), baking powder, and salt.

Step 3: Add eggs and beat until the mixture is smooth.

Step 4: Stir in remaining ingredients. Add cheese, cottage cheese, spinach, and green chiles. Mix until well combined.

Step 5: Pour into prepared dish – Spread evenly in your prepared baking dish.

Step 5: Bake. Bake at 400°F for 15 minutes. Reduce heat to 350°F and bake an additional 40 minutes. Quiche is done when a knife inserted in the center comes out clean

Step 6: Cool slightly and serve. Cut into 6 portions and enjoy!

Tips for Success

Let the quiche rest for 5–10 minutes before slicing—it helps it set up nicely.
If using frozen spinach, squeeze out as much liquid as possible to avoid a watery texture.
Want more heat? Add a pinch of red pepper flakes or diced jalapeños.

Serving Ideas

Pair with a simple green salad for a light lunch
Serve alongside fresh fruit for breakfast or brunch
Add a bowl of soup for a cozy dinner

Storage and Reheating

Refrigerator: Store covered for up to 4 days
Freezer: Freeze individual slices for up to 2 months
Reheat: Microwave or warm in a 300°F oven until heated through

If you’ve made this No Crust Quiche with Spinach and Green Chiles, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Crustless Spinach-Green Chile Quiche

This easy crustless spinach green chile quiche is a healthy, protein-packed recipe made with simple ingredients. Gluten-free option included—perfect for breakfast, brunch, or meal prep!

Course Breakfast, Brunch

Cuisine American

Keyword crustless spinach green chile quiche, green chile quiche, no crust quiche

Prep Time 15

Cook Time 55

Total Time 1 10

Servings servings

Calories 182kcal

Author Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

1/4 cup all-purpose flour (or almond flour for gluten free)
1/2 teaspoon baking powder
1/2 teaspoon salt
6 large eggs
1 cup reduced fat pepper jack cheese, shredded (or any reduced fat cheese of choice)
1 cup low fat cottage cheese (preferably small curd)
1-1/4 cups chopped fresh spinach
4 ounces canned mild green chiles, chopped

Instructions

Preheat oven to 400°F.Grease a 9-inch pie plate (affiliate link) or 8-inch square baking dish.
Mix dry ingredientsIn a large bowl, whisk together the flour (or almond flour), baking powder, and salt.
Add eggs and beat until the mixture is smooth.
Stir in remaining ingredients Add cheese, cottage cheese, spinach, and green chiles. Mix until well combined.
Pour into dish. Spread evenly in your prepared baking dish.
Bake at 400°F for 15 minutes Reduce heat to 350°F and bake an additional 40 minutes. Quiche is done when a knife inserted in the center comes out clean
Cool slightly and serveC. ut into 6 portions and enjoy!

Notes

Serving size: 1 piece (1/6th of recipe)

WW Points: 3

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

Old WW Points: 4 PointsPlus

If using frozen spinach, squeeze out as much liquid as possible to avoid a watery texture.

Nutrition

Recipe Source: Adapted from Gooseberry Patch Welcome Autumn Cookbook

Frequently Asked Questions

Can I make this quiche ahead of time?
Yes! This quiche is perfect for making ahead. Bake it, let it cool, then refrigerate. Reheat individual slices as needed.

Can I freeze crustless quiche?
Absolutely. Wrap slices individually and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Can I use frozen spinach instead of fresh?
Yes—just be sure to thaw and squeeze out as much moisture as possible so the quiche doesn’t become watery.

Is this recipe gluten-free?
It can be! Simply use almond flour instead of regular flour to make it gluten-free.

How do I know when the quiche is done?
Insert a knife into the center—if it comes out clean, it’s ready.

Can I add meat?
Definitely. Cooked bacon, ham, or sausage would all be delicious additions.

More Easy Breakfast and Brunch Ideas

If you enjoyed this recipe, here are a few more easy, WW-friendly favorites from Simple Nourished Living:

Spinach and Feta Crustless Quiche
A longtime reader favorite made with cottage cheese for extra protein and a light, creamy texture. It’s a great variation if you love spinach-based quiches.
Tortilla Cottage Cheese Egg Bake
A creative, protein-packed breakfast bake with a soft tortilla base and creamy cottage cheese. Perfect when you want something a little different but still easy.
Impossibly Easy Chicken Broccoli Pie
A savory, Bisquick-style “impossible pie” that forms its own crust as it bakes—comfort food made lighter and weeknight-friendly.
Chile Relleno Breakfast Casserole
If you love the green chile flavor in this quiche, this casserole takes it to the next level with bold, Southwest-inspired flavors.
Slow Cooker Southwest Breakfast Casserole
A hands-off, make-ahead breakfast option with hearty ingredients and warm spices—perfect for busy mornings or feeding a crowd.

The post Easy Crustless Spinach-Green Chile Quiche appeared first on Simple Nourished Living.

2-Ingredient Funfetti Mug Cake (WW-Friendly)

Peter Morrison — Thu, 16 Apr 2026 21:44:25 +0000

Anytime you’re craving something sweet but don’t want the fuss—or the cleanup—of baking a whole cake, this 2-ingredient Funfetti mug cake is here to save the day.

Made with cake mix and a splash of zero-calorie soda, this quick microwave dessert comes together in minutes using simple pantry staples. No eggs, no oil, no oven required.

This lightened-up single-serving treat is perfect for portion control and satisfying your sweet tooth without going overboard. The soda replaces the traditional ingredients, creating a surprisingly fluffy, tender mini cake with those nostalgic rainbow sprinkles in every bite.

Whether you need a last-minute dessert, an afternoon pick-me-up, or a cozy late-night treat, this easy mug cake delivers every time. Just mix, microwave, and enjoy.

Why I Love This 2-Ingredient Mug Cake

It’s almost impossible to mess up
Ready in about 2 minutes start to finish
No eggs or oil needed (magic!)
Perfect for portion control
WW-friendly and easy to track
Uses simple pantry ingredients

Ingredients and Substitutions

Funfetti or Rainbow Chip Cake Mix – Any boxed Funfetti-style mix works here. I used Betty Crocker Super Moist Party Rainbow Chip, but store brands work just as well. Zero-Calorie Lemon-Lime Soda – Sprite Zero or 7UP Zero Sugar are perfect. The carbonation helps create a light, fluffy texture without eggs or oil.

Calories and WW Points

According to my calculations, this single serve mug cake has just 120 calories.

To see your WW Points for this recipe, track it in the WW App!
(You must be logged into WW on a smartphone or tablet.)

How to Make Rainbow Mug Cake, Step-by-Step

Step 1: Gather and prepare all ingredients.

Step 2: Lightly spray a microwave-safe mug with nonstick spray.

Step 3: Add the cake mix and soda and mix well. (Alternatively, to ensure thorough mixing of ingredients, first stir together the cake mix and soda in a small bowl and then spoon into the prepared mug.)

Step 4: Microwave on HIGH for 1-minute, or until set.

Step 5: Cake can be enjoyed directly from the mug, or removed to a small plate. Garnish with a dollop of light whipped topping and sprinkles, if desired.

Substitutions and Variations

Swap in any flavor of cake mix you love—chocolate, yellow, spice, or lemon all work beautifully
Try different zero-calorie sodas like cherry, tropical, or orange for a fun twist
Flavored sparkling water can work in a pinch, though the texture may be slightly less rich
Top with light whipped topping, a dusting of powdered sugar, or fresh fruit

Tips for the Best Mug Cake

Don’t overmix—just stir until combined
Microwave times may vary slightly depending on your microwave
The cake will rise as it cooks—use a larger mug to avoid overflow
Let it sit for a minute after cooking to finish setting

If you’ve made this single-serving Funfetti Rainbow Microwave Mug Cake, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

2-Ingredient Funfetti Mug Cake (WW-Friendly)

This simple mug cake for one comes together in minutes with two common ingredients.

Course Dessert

Cuisine American

Keyword confetti mug cake, funfetti mug cake, mug cake

Prep Time 2

Cook Time 1

Total Time 3

Servings

Calories 120kcal

Author Peter | Simple Nourished Living

Equipment

Ingredients

1/4 cup Funfetti/Rainbow cake mix
1 tablespoons zero calorie lemon lime soda

Instructions

Gather and prepare all ingredients. Lightly spray a microwave (affiliate link)-safe mug with nonstick spray.
Add the cake mix and soda and mix well. (Alternatively, to ensure thorough mixing of ingredients, first stir together the cake mix and soda in a small bowl (affiliate link) and then spoon into the prepared mug.)
Microwave (affiliate link) on HIGH for 1-minute, or until set.
Cake can be enjoyed directly from the mug, or removed to a small plate. Garnish with a dollop of light whipped topping and sprinkles, if desired.

Notes

Serving size: 1 funfetti/rainbow mug cake (entire recipe)

WW Points: 5

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

3 PointsPlus (Old plan)

Nutrition

Source: Hungry Girl Fast & Easy Cookbook

Frequently Asked Questions

Can I make this mug cake without soda?
The soda is key for replacing eggs and oil, but you can experiment with sparkling water, which I have done with good success.

Why is my mug cake rubbery?
It was likely overcooked. Try reducing the microwave time by 5–10 seconds.

Can I make this ahead of time?
This is best enjoyed fresh, but you can mix the batter ahead and microwave when ready.

What size mug should I use?
Use a standard 10–12 oz microwave-safe mug to allow room for rising.

More WW-Friendly Mug Cakes You’ll Love

The post 2-Ingredient Funfetti Mug Cake (WW-Friendly) appeared first on Simple Nourished Living.

Italian-Style Lettuce Soup (WW Friendly)

Martha McKinnon — Tue, 07 Apr 2026 10:17:00 +0000

If you’ve never thought to make soup with lettuce, this recipe might just change your mind.

This Italian-Style Lettuce Soup is one of those quietly wonderful recipes that has been in my rotation for years. It comes from the WeightWatchers Simply the Best Cookbook: 250 Prize-Winning Family Recipes, published back in 1999—and it has absolutely stood the test of time.

It’s light, brothy, and surprisingly satisfying. Think of it as a simplified, everyday version of the Italian classic escarole soup—humble ingredients, big comfort.

A Classic That’s Stood the Test of Time

I first made this soup decades ago from a well-worn WW cookbook, and I am still making it today. There’s something so satisfying about a recipe that simple that lasts that long.

It’s essentially a handful of fresh vegetables simmered in a light, flavorful broth—with a sprinkle of parmesan on top that ties everything together. The lettuce wilts beautifully into the soup, turning silky and tender in just a few minutes. If you’ve only ever eaten lettuce raw in salads, the texture here will genuinely surprise you.

I love it on its own as a light lunch or first course. But on nights when I want something heartier, I’ll stir in a cup of leftover rice or some shredded cooked chicken. It transforms into a completely different meal—still simple, still light, but much more filling.

It is the kind of food I find myself craving more with every passing year. Nothing fancy, nothing complicated. Just good, simple food.

Why You’ll Love This Lettuce Soup

Ready in 15 minutes — one of the fastest soups you’ll ever make.
Just a handful of ingredients — celery, scallions, lettuce, broth, parsley, and parmesan.
Light but satisfying — only 83 calories per serving.
Endlessly flexible — add rice, chicken, or beans to make it heartier.
WW-friendly — low in points and easy to fit into any plan.

Ingredients and Substitutions

Olive oil — Just enough to soften the vegetables without adding a lot of fat. Any neutral oil will work here.
Celery — Adds a mild savory base. You can substitute fennel for a slightly more Italian flavor.
Scallions — Milder than onion, which keeps the soup light and delicate. A small yellow onion, diced, works as a substitute.
Green leaf lettuce — The star of the soup. I’ve also made this with romaine and iceberg with great results — both work beautifully. You could also use escarole or spinach for a closer approximation of the Italian classic.
Low-sodium vegetable or chicken broth — I use whichever I have on hand. Vegetable broth keeps it vegetarian; chicken broth adds a little more depth.
Fresh parsley — Adds brightness and a fresh, herby note. Flat-leaf parsley is my preference, but curly parsley works too.
Freshly ground black pepper — Keeps it simple. Add more to taste.
Parmesan cheese — Sprinkled on at serving, it adds a salty, savory finish that really makes the soup. A little goes a long way here.

Want to make it heartier? Stir in 1 cup of cooked rice or shredded cooked chicken just before serving.

Calories and WW Points

According to my calculations, each serving has approximately 83 calories and and 2 WW Points (for the base soup without rice or chicken).

To see your WW Points, track this recipe in the WW App.
(You must be logged in on a smartphone or tablet.)

How to Make Italian-Style Lettuce Soup

In a large nonstick saucepan or Dutch oven set over medium heat, warm the olive oil.
Add the celery and scallions. Cook, stirring often, until softened—about 5 minutes.
Add the lettuce, broth, parsley, pepper, and 1 cup of water. Stir to combine.
Bring to a boil, then reduce the heat and simmer, stirring occasionally, until the lettuce is wilted—about 5 minutes more.
Ladle into bowls and serve sprinkled with the parmesan cheese.

If you’ve made this Italian-Style Lettuce Soup, please give the recipe a star rating below and leave a comment—I love hearing how it turned out for you! And stay in touch on Pinterest, Facebook, Instagram, and Twitter for the latest updates.

Italian-Style Lettuce Soup

This is an easy recipe from WeightWatchers Simply the Best Cookbook. 250 Prize Winning Family Recipes. Published back in 1999 that has stood the test of time for me. This is similar to Italian classic escarole soup. I love to add a cup of leftover rice and/or cooked chicken to make it heartier.

Course Soup

Cuisine Italian

Keyword Italian lettuce soup, Italian Style Lettuce Soup, lettuce soup

Prep Time 10

Cook Time 10

Total Time 20

Servings servings

Calories 83kcal

Author Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

2 teaspoon olive oil
2 stalks celery, chopped
4 scallions, thinly sliced
6 cups green leaf lettuce, shredded
4 cups low sodium vegetable or chicken broth
1/4 cup minced parsley
Salt & freshly ground black pepper
2 tablespoons grated Parmesan cheese

Instructions

In a large nonstick saucepan or Dutch oven set over medium heat, warm the olive oil. Add the celery and scallions. Cook, stirring often, until softened, about 5 minutes.
Add the lettuce, broth, parsley, pepper and 1 cup water. Stir to combine. Bring to a boil and then reduce heat and simmer, stirring ocassionally, until the lettuce is wilted, about 5 minutes.
Taste and add salt and pepper as needed.
Serve, sprinkled with the cheese.

Notes

Serving size: about 1-1/2 cups

WW Points: 2

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

Want to make it heartier? Stir in 1 cup of cooked rice or shredded cooked chicken just before serving.

Nutrition

FAQs

Can I use a different type of lettuce?
Absolutely. Romaine and iceberg both work well and hold up nicely in the broth. For a more traditional Italian flavor, try escarole—it’s the classic choice in Italian wedding-style soups. Spinach is another great option.

Can I make this soup heartier?
Yes, and I highly recommend it. Stir in a cup of leftover cooked rice or shredded chicken just before serving. White beans or small pasta like orzo would also be delicious additions.

Is this soup vegetarian?
It can be. Just use low-sodium vegetable broth instead of chicken broth, and it’s completely vegetarian. It’s naturally gluten-free as well.

Can I make it ahead of time?
The soup is best enjoyed fresh, since the lettuce will continue to soften as it sits. That said, it reheats well the next day—the texture just becomes a little silkier, which many people enjoy.

Can I freeze it?
I’d skip freezing this one. The lettuce doesn’t hold up well after thawing. It’s so quick to make that it’s better to prepare it fresh.

More WW-Friendly Soup and Dinner Ideas

WW Zero Point Vegetable Soup
A classic that’s always in my rotation when I want something light and filling.
White Bean Sausage Soup with Escarole
If you love the Italian escarole flavor, this heartier version with sausage and beans is a must-try.
Slow Cooker Chicken Vegetable Soup
Perfect for a hands-off weeknight dinner.
WW-Friendly Italian Recipes
More Italian-inspired dishes that fit beautifully into your plan.
Healthy Low-Calorie Soup Recipes
Browse the full collection for more cozy, light soups.

The post Italian-Style Lettuce Soup (WW Friendly) appeared first on Simple Nourished Living.

Chocolate-Dipped Caramel Rice Crisps (Easy 3-Ingredient Treat)

Peter Morrison — Tue, 31 Mar 2026 01:46:23 +0000

When I’m craving something sweet, crunchy and just a little bit salty, this is the kind of treat I reach for.

These chocolate-dipped caramel rice crisps come together in minutes and hit that sweet-and-crunchy spot without a lot of fuss.

It is one of those simple little “why didn’t I think of that sooner?” recipes—easy enough for everyday, but fun enough to share.

Why I Love These Chocolate Caramel Rice Crisps

Just a few simple ingredients
Ready in minutes
Sweet, crunchy and a little salty; easy portion control
Great for a quick treat or small dessert

Ingredients and Substitutions

Mini Caramel Rice Crisps – The base of the recipe. You can also use plain rice cakes or other flavors.
Chocolate Melting Wafers – Melt smoothly and set well. Dark, milk or white chocolate all work.
Sprinkles (optional) – Adds a fun touch, especially for sharing or holidays.

Calories and WW Points

According to my calculations, the entire recipe (6 crisps) has about 115 calories and 7 WW Points.

To see your personalized WW Points, track this recipe in WW App!
(You must be logged into WW on a smartphone or tablet.)

Old WW plan: 4 PointsPlus

How to Make Mini Chocolate Caramel Rice Crisps, Step-by-Step

Step 1: Gather and prepare all ingredients.

Step 2: Place 6 mini caramel rice crisps on a plate.

Step 3: Add the chocolate melting wafers to a small microwave-safe bowl. Microwave at 50% power in 30 second increments, until melted. Be sure to stir chocolate after 30 seconds to see if it’s melted—you can easily burn the chocolate if cooked too long.

Step 4: Carefully dip each crisp in the melted chocolate until coated halfway and then place on plate. Alternatively, spoon a little chocolate over a crisp and spread until lightly covered. Repeat with remaining crisps.

Step 5: Lightly shake sprinkles (if using) over wafers. If you want the chocolate to firm up, you may want to refrigerate for a few minutes.

Variations

Use chocolate chips instead of melting wafers (add a little oil if needed for smoother consistency)
Try white or milk chocolate for a different flavor
Skip sprinkles for a simpler everyday version

If you have made Mini Chocolate Caramel Rice Crisps, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Chocolate-Dipped Caramel Rice Crisps (Easy 3-Ingredient Treat)

Made with light and crunchy chocolate-dipped caramel crisps, each little bite is finished with a few sprinkles, just for fun.

Course Dessert, Snack

Cuisine American

Keyword chocolate caramel rice crisps, chocolate topped caramel rice crisps, mini caramel rice crisps

Prep Time 3

Cook Time 2

Total Time 5

Servings

Calories 115kcal

Author Peter | Simple Nourished Living

Equipment

Ingredients

6 Quaker Caramel Rice Crisps
6 Ghirardelli Dark Chocolate Melting Wafers
Optional: sprinkles

Instructions

Gather and prepare all ingredients.
Place 6 mini caramel rice crisps on a small plate.
Add the chocolate melting wafers to a small microwavesafe bowl. Microwave at 50% power in 30 second increments, until melted. Be sure to stir chocolate after 30 seconds to see if it's melted—you can easily burn the chocolate if cooked too long.
Carefully dip each crisp in the melted chocolate until coated halfway and then place on plate. Alternatively, spoon a little chocolate over a crisp and spread until lightly covered. Repeat with remaining crisps.
Lightly shake sprinkles (if using) over wafers. If you want the chocolate to firm up, you may want to refrigerate for a few minutes.

Notes

Serving size: 6 chocolate caramel rice crisps (entire recipe)

WW Points: 7

Check the WW Points for this recipe and track it in the WW app.
(You must be logged into WW on a smartphone or tablet.

Old WW Points: 4 PointsPlus

I prefer to use Ghirardelli Melting Chocolate Wafers because they taste great and will firm nicely after melting. I have seen these melting wafers in milk chocolate, dark chocolate and white chocolate—I prefer the dark chocolate.

If desired, you could substitute the melting wafers with your favorite chocolate chips. You may want to add a few drops of water to get a good dipping or spreading consistency after melting.

Nutrition

Source: Hungry Girl Magazine, Winter 2020 edition

More Easy Sweet Treats You’ll Love

The post Chocolate-Dipped Caramel Rice Crisps (Easy 3-Ingredient Treat) appeared first on Simple Nourished Living.

Kodiak Cottage Cheese Blueberry Muffins (WW-Friendly)

Martha McKinnon — Tue, 24 Mar 2026 09:09:00 +0000

If you are looking for a high-protein muffin that comes together quickly with everyday ingredients, these Kodiak Cottage Cheese Blueberry Muffins might be exactly what you’ve been missing.

They’re lightly sweet, loaded with blueberries, and satisfying enough to keep you going all morning—without feeling heavy or indulgent.

I love making a small batch on the weekend and keeping a few in the freezer for busy weekday mornings. Just warm one up, pair it with a little yogurt or fruit, and breakfast is done.

A Small-Batch Muffin That’s Big on Protein

I’ve been a muffin lover for as long as I can remember. Before WW, I was a regular at Dunkin’ Donuts and Costco, grabbing those big, sweet muffins without giving them a second thought. Then I joined WW and got a good look at just how heavy and calorie-packed they really were. It was a bit of a wake-up call.

These days I make my own. Lightly sweetened, made with wholesome ingredients, and actually satisfying in a way those oversized muffins never really were. These Kodiak Cottage Cheese Blueberry Muffins have become one of my favorites—and once you try them, I think you’ll understand why.

They come together quickly with just a bowl and a whisk. Kodiak Cakes mix and cottage cheese do the heavy lifting on protein and staying power, while a handful of blueberries adds natural sweetness and a little burst of color in every bite. I love making a small batch on the weekend and tucking a few in the freezer for busy weekday mornings. Just warm one up, pair it with some yogurt or fruit, and breakfast is handled.

Simple, nourishing, and genuinely good — exactly the kind of recipe I want in my rotation.

Why You’ll Love This Recipe

High in protein — Kodiak mix and cottage cheese do the heavy lifting, with about 7g of protein per muffin.
Easy to make — Just a bowl, a whisk, and a muffin tin.
Lightly sweet and full of blueberry flavor — satisfying without being over the top.
WW-friendly and freezer-friendly — make a batch and you’re set for the week.
Small batch — just 6 muffins, so nothing goes to waste.

Ingredients and Substitutions

Kodiak Cakes Buttermilk Power Cakes Mix — A whole-grain, high-protein pancake mix with leavening already included. The classic buttermilk flavor works great here, but Cinnamon Oat would also be delicious. If you’re using a different brand of protein pancake mix, just check that it includes leavening and isn’t overly sweetened.
Low-fat cottage cheese — Adds protein, moisture, and tenderness to the batter. I usually use 1% or 2%. Plain Greek yogurt can be substituted if that’s what you have—the texture will be slightly different, but it works.
Egg — Provides structure and a little extra protein. If you need an egg-free version, a flax egg or egg replacer may work, though I haven’t tested it in this recipe.
Unsweetened applesauce — Keeps the muffins moist and adds a touch of natural sweetness. Mashed banana is a great swap if you love that flavor.
Sugar — Just 2 tablespoons lightly sweetens the batch. You can reduce to 1 tablespoon or use a sugar substitute like monk fruit or a stevia blend to lower the points. I also sometimes use maple syrup.
Vanilla extract — Optional, but it adds depth and rounds out the flavor.
Cinnamon — Adds a warm, cozy note that pairs beautifully with blueberries. A pinch of nutmeg or cardamom would also be lovely.
Baking powder — Optional, but it helps give the muffins a little extra lift, especially if you’re using frozen berries or heavier mix-ins.
Blueberries — Fresh or frozen both work well. No need to thaw frozen berries—just stir them in straight from the freezer.
Milk — Helps loosen the batter so it scoops easily and bakes evenly. Any milk works here—dairy, almond, oat, or soy.

WW Points and Calories Information

According to my calculations, each muffin has approximately 86 calories and 3 WW Points.

To see your personalized WW Points, track this recipe in the WW App!
(You must be logged into WW on a smartphone or tablet.)

How To Make Kodiak Cakes Cottage Cheese Blueberry Muffins

Step 1: Preheat your oven to 375°F. Line 6 muffin cups with paper liners or lightly spray with nonstick spray.

Step 2: In a medium bowl, whisk together the cottage cheese, egg, applesauce, sugar, and vanilla until well blended.

Step 3: Stir in the Kodiak mix, cinnamon, and baking powder (if using). Add the milk and mix just until combined—the batter will be thick but should scoop easily.

Step 4: Gently fold in the blueberries. Divide the batter evenly among the muffin cups.

Step 5: Bake for 15 to 18 minutes, or until the tops are set and a toothpick inserted in the center comes out clean. Let cool in the pan for a few minutes before transferring to a wire rack.

If you have made protein-packed Cottage Cheese Blueberry Muffins, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Kodiak Cottage Cheese Blueberry Muffins (WW-Friendly)

Healthy Kodiak blueberry muffins made with cottage cheese. WW-friendly, high in protein, and perfect for a small batch breakfast or snack.

Course Breakfast, Snack

Cuisine American

Keyword Kodiak Cottage Cheese Blueberry Muffins

Prep Time 10

Cook Time 18

Total Time 28

Servings muffins

Calories 86kcal

Author Martha McKinnon | Simple Nourished Living

Equipment

Ingredients

1 cup Kodiak Cakes Power Cakes Buttermilk Flapjack and Waffle Mix
1/2 cup low fat cottage cheese
1 large egg
2 tablespoon unsweeteened applesauce
2 tablespoons sugar
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon (optional)
1/2 teaspoon baking powder (optional)
1/3 cup blueberries (fresh or frozen)
2 tablespoon low fat milk

Instructions

Preheat oven to 375°F. Line or spray 6 muffin cups.
In a bowl, whisk cottage cheese, egg, applesauce, sugar, and vanilla. Stir in Kodiak mix (affiliate link), cinnamon, and baking powder. Add milk and stir until just combined.
Fold in blueberries and divide batter evenly into muffin cups.
Bake 15–18 minutes, or until golden and cooked through. Cool in pan 5 minutes before transferring to a wire rack

Notes

Serving size: 1 muffin

WW Points: 3

Check the WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.)

These muffins come together quickly with just a bowl and a whisk. Kodiak Cakes Mix (affiliate link) and cottage cheese do the heavy lifting on protein and staying power, while a handful of blueberries adds natural sweetness and a little burst of color in every bite.

I love making a small batch on the weekend and tucking a few in the freezer for busy weekday mornings. Just warm one up, pair it with some yogurt or fruit, and breakfast is handled.

Nutrition

FAQs

Can I use Greek yogurt instead of cottage cheese?
Yes! It changes the texture slightly but still works well.

Can I use other fruit?
Absolutely. Chopped strawberries, raspberries, or diced apple would all be delicious.

Are these muffins sweet?
They are lightly sweet—just enough for breakfast. If you prefer a sweeter muffin, add an extra tablespoon of sugar or sprinkle the tops with a little cinnamon sugar before baking.

Can I freeze these muffins?
Yes! Let them cool completely, wrap each one individually, and store in a zip-top bag or container in the freezer. Warm them up in the microwave for 20 to 30 seconds when you’re ready to enjoy one.

Can I double the recipe?
Easily. Just double all the ingredients and use a standard 12-cup muffin tin.

More WW-Friendly Breakfast Ideas to Try

Browse all our WW-Friendly Breakfast Ideas for more inspiration.
For another Kodiak Cakes favorite, try these Kodiak Cakes Muffins, a longtime favorite.
If you love cottage cheese in unexpected places, check out these Easy Cottage Cheese Toast Ideas (Sweet & Savory).
For something savory, the Easy Egg and Broccoli Breakfast Strudel is a great make-ahead option.
These Lowfat Lemon Blueberry Oat Muffins are another satisfying muffin option.

Want to make the most of zero-point ingredients like cottage cheese and fruit?

Simple Shifts Podcast: WW Zero Point Foods Discussion

The post Kodiak Cottage Cheese Blueberry Muffins (WW-Friendly) appeared first on Simple Nourished Living.

Falafel-Spiced Chickpea Toast (Easy, No-Cook, WW Friendly)

Peter Morrison — Thu, 19 Mar 2026 23:47:00 +0000

Real falafel involves soaking dried chickpeas, grinding them with herbs, forming balls, and frying the whole thing. This is not that. This is what you make on a Tuesday when you want those same flavors—cumin, lemon, parsley, garlic—in about ten minutes with no hot oil involved.

The base is canned chickpeas mashed with Greek yogurt and a fairly aggressive spice mix, spread on whole grain toast and topped with a thick slice of tomato. It’s filling, it’s got real flavor, and it’s the kind of thing I have started making on rotation when we need lunch handled fast. The falafel spice blend is the whole point here—don’t be shy with the cumin.

The recipe as written makes one serving, which is a good way to try it first. But fair warning—once you’ve made it once, you’ll probably want to use the whole can. A standard 15oz can makes exactly 4 servings, the mixture keeps in the fridge for up to 4 days, and all you have to do each time is toast fresh bread. Full batch quantities are in the Storing section below.

Why I Love This Recipe

10 minutes, no cooking — toast the bread, mash the chickpeas, done.
Real falafel flavor without frying anything or soaking dried chickpeas overnight.
164 calories and 2 WW Points — substantial enough to call lunch.
6 grams of fiber and 11 grams of protein from the chickpeas and yogurt.
Works as breakfast, lunch, or a snack — the spice level plays at any time of day.

How Many Calories and WW Points in Falafel Toast?

According to my calculations, each serving (entire recipe) has about 164 calories and 2 WW Points.

To see your personalized WW Points, track this recipe in WW App!
(You must be logged into WW on a smartphone or tablet.)

Note: Your Points may vary depending on the type of bread you choose.

Old WW plan: 4 PointsPlus

Ingredients and Substitutions

Whole grain bread — use whatever you like: Dave’s Killer Bread, Ezekiel, Nature’s Own, Oroweat, The Rustik Oven. The points will vary by brand, so check the WW app if you’re tracking closely. A lower-carb bread will drop the points; a denser, seedy loaf will add them.
Chickpeas — canned, rinsed and drained. You only need a quarter cup, which is about a quarter of a standard can—save the rest for a salad or another round of this.
Plain fat-free Greek yogurt — acts as a binder and adds creaminess. Regular plain Greek yogurt (2%) works fine and adds a little richness. A small amount of hummus can sub in if that’s what you have.
Fresh parsley and cilantro — both are in there and both matter. If cilantro’s not your thing, just double the parsley. Dried parsley works in a pinch but fresh is noticeably better.
Cumin — the dominant spice; don’t reduce it. This is what makes it taste like falafel rather than just mashed chickpeas on toast.
Lemon juice — fresh is better than bottled here; you only need half a teaspoon so it’s worth squeezing.
Onion and garlic — both listed as optional because I typically skip them in favor of onion powder and extra garlic powder, which are faster and still deliver the flavor. If you have fresh and want to use it, go for it—just chop fine.
Dried dill — an unexpected addition that works well; adds a slightly herby brightness.
Paprika — just a dash for color and mild warmth.
Tomato — one thick slice on top. A ripe, in-season tomato makes a real difference here. Cherry tomatoes halved work too if that’s what you have.

How to Make Falafel Toast, Step-by-Step

Step 1: Gather and prepare all ingredients.

Step 2: Toast 1 slice bread.

Step 3: Meanwhile, in a small mixing bowl, thoroughly mash 1/4-cup rinsed and drained canned chickpeas.

Step 4: Add the remaining ingredients to the mixing bowl—yogurt, chopped onion (if using), chopped parsley, minced garlic (if using), chopped cilantro, cumin, lemon juice, dried dill, garlic powder, paprika, salt and black pepper—and mix thoroughly.

Step 5: Spread mixture on toast.

Step 6: Top with 1 thick tomato slice. Enjoy!

Here’s another favorite, easy-to-make toast topper, Avocado BLT Toast.

Tips for Success

Mash the chickpeas well. The mixture spreads much more cleanly when the chickpeas are thoroughly mashed—a fork works fine but a small potato masher is faster.
Don’t go light on the cumin. It’s the flavor that makes this read as falafel-inspired rather than just generic chickpea toast. Use the full half teaspoon.
Taste before spreading. The spice balance is personal—if you want more lemon, more garlic, or more heat (a pinch of cayenne is good), adjust before it goes on the toast.
Let the toast cool for 30 seconds before spreading so the chickpea mixture doesn’t steam-wilt on the hot bread.
Make a batch with the whole can. A standard 15oz can of chickpeas is about 1½ cups drained—exactly enough for 4 servings. Scale everything up 4x (½ cup yogurt, 2 teaspoons cumin, 2-½ tablespoons parsley, and so on), mix once, and refrigerate. Toast fresh each day and you’ve got lunch handled for most of the week.

Storing and Making a Batch

The assembled toast is an eat-now situation—the bread softens fast once the spread goes on. But the chickpea mixture keeps well on its own, and this is one of those recipes that genuinely rewards making a full batch at the start of the week.

A standard 15oz can of chickpeas yields about 1-½ cups drained—exactly enough for 4 servings. Here’s the full-can version:

1 can (15oz) chickpeas, rinsed and drained
½-cup plain fat-free Greek yogurt
½-cup finely chopped onion (optional)
2-½tablespoons finely chopped fresh parsley
4 teaspoons finely chopped fresh cilantro
2 teaspoons ground cumin
2 teaspoons lemon juice
1 teaspoon dried dill
½-teaspoon garlic powder
4 dashes paprika
Salt and black pepper to taste
1 tablespoon + 1 teaspoon minced garlic (optional)

Beyond Toast

The chickpea mixture works well beyond toast—think of it as a falafel-spiced spread that happens to be great on bread. A few other ways to use it:

Stuffed into a tomato — hollow out a beefsteak tomato, fill it, eat it with a fork. Feels like a proper lunch.
Lettuce wraps — a large romaine or butter lettuce leaf, a scoop of the mixture, a few cucumber slices. Low carb and genuinely good.
Pita pocket — stuff it into a whole wheat pita with shredded lettuce and a drizzle of hot sauce.
On cucumber rounds — for a no-bread snack or appetizer, spread on thick cucumber slices instead of toast.
Grain bowl base — spoon it over a bowl of farro, bulgur, or brown rice with some chopped vegetables.

Mash the chickpeas, mix everything together, and store in a sealed container in the refrigerator. It keeps well for 3–4 days. Each morning (or lunch, or whenever) just toast a slice of bread, spread, top with tomato, done. Four lunches from one can and about ten minutes of prep.

If you have made protein-packed Falafel Toast, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Falafel-Spiced Chickpea Toast (Easy, No-Cook, WW Friendly)

This Falafel-Spiced Chickpea Toast takes 10 minutes + no cooking — mashed chickpeas seasoned with lemon and spices spread on whole grain toast, topped with a tomato slice.

Course Breakfast, Lunch, Snack

Cuisine American

Keyword chickpea toast, falafel toast, mediterranean toast

Prep Time 10

Total Time 10

Servings

Calories 164kcal

Author Peter | Simple Nourished Living

Equipment

Ingredients

1 slice whole grain bread
1/4 cup chickpeas, rinsed and drained
2 tablespoons plain fat-free Greek yogurt
2 tablespoons finely chopped onion (optional)
2 teaspoons finely chopped fresh parsley
1 teaspoon minced garlic (optional)
1 teaspoon chopped fresh cilantro
1/2 teaspoon ground cumin
1/2 teaspoon lemon juice
1/4 teaspoon dried dill
1/8 teaspoon garlic powder (or more if omitting fresh garlic)
1 dash paprika
Salt and black pepper to taste
1 thick tomato slice

Instructions

Gather and prepare all ingredients.
Toast 1 slice of bread.
Meanwhile, in a small mixing bowl, thoroughly mash 1/4-cup rinsed and drained canned chickpeas.
Add the remaining ingredients to the mixing bowl—yogurt, chopped onion (if using), chopped parsley, chopped garlic (if using), chopped cilantro, cumin, lemon juice, dried dill, garlic powder, paprika, salt and black pepper—and mix thoroughly.
Spread mixture on toast. Top with 1 thick tomato slice. Enjoy!

Notes

Serving size: 1 falafel toast (entire recipe)

WW Points: 2

Check the WW Points for this recipe and track it in the WW app.
(You must be logged into WW on a smartphone or tablet.

Old WW Points: 4 PointsPlus

Storing and Making a Batch

A standard 15oz can of chickpeas yields about 1-½ cups drained—exactly enough for 4 servings. Here’s the full-can version:

1 can (15oz) chickpeas, rinsed and drained
½-cup plain fat-free Greek yogurt
8 tablespoons finely chopped onion (optional)
2-½ tablespoons finely chopped fresh parsley
4 teaspoons finely chopped fresh cilantro
2 teaspoons ground cumin
2 teaspoons lemon juice
1 teaspoon dried dill
½-teaspoon garlic powder
4 dashes paprika
Salt and black pepper to taste
1 tablespoon + 1 teaspoon minced garlic (optional)

Nutrition

Source: Hungry Girl Magazine, Spring 2018

Frequently Asked Questions

Is this actually falafel?
Not in the traditional sense—real falafel uses dried (not canned) chickpeas, forms them into balls or patties, and fries them. This is a falafel-spiced chickpea spread, which is faster and doesn’t require any cooking. The cumin-herb-lemon flavor profile is the connection.

Can I use hummus instead of making the chickpea mixture?
You can spread hummus on toast as a starting point, but the texture and spice level won’t be the same—hummus is smoother and more lemon-forward. This mixture has more body and a more complex spice blend. Worth making from scratch at least once to see the difference.

Can I make this without cilantro?
Yes—just double the parsley. The flavor shifts slightly but it’s still very good. Fresh mint is another option if you want an herb that plays well with the cumin-lemon combination.

Can I make a bigger batch?
Yes, and I’d encourage it. A full 15oz can of chickpeas makes almost exactly 4 servings. Scale the spices up 4x, mix the whole thing at once, and refrigerate in a sealed container for up to 4 days. Toast fresh bread each time—the spread keeps, the toast doesn’t. Full batch quantities are in the Storing section above.

What bread works best?
Anything sturdy enough to hold the spread without getting soggy immediately. Dave’s Killer Bread and Ezekiel both work well. A very soft sandwich bread will deflate under the weight of the topping—go with something with some structure.

More Easy Toast Ideas for WeightWatchers

The post Falafel-Spiced Chickpea Toast (Easy, No-Cook, WW Friendly) appeared first on Simple Nourished Living.

Rice Cake S’mores (Easy, WW Friendly Dessert)

Peter Morrison — Fri, 13 Mar 2026 01:23:03 +0000

If you love s’mores but don’t love building a fire—or waiting until summer—this is the move. Three ingredients, eight minutes, done. Lightly salted rice cakes stand in for graham crackers and honestly work better than you’d expect: they’re sturdy enough to hold the toppings, crispy in a satisfying way, and the slight saltiness plays perfectly against the sweet chocolate and gooey marshmallows.

I make these in the air fryer, which gives you that slightly toasted, golden marshmallow top you’re looking for. The microwave works too if that’s all you’ve got, but you’ll get puffy and gooey rather than golden—more of a different experience than a worse one. The broiler or toaster oven splits the difference nicely.

One tip I’ve landed on: keep your mini marshmallows in the freezer. It extends their shelf life and—more importantly—they cook better under heat. Starting from frozen gives the chocolate chips time to get soft and melty before the marshmallows blow past done.

Why I Love This Recipe

3 ingredients — rice cake, mini marshmallows, mini chocolate chips
8 minutes including prep — faster than deciding what to watch
144 calories and 6 WW Points for a treat that actually feels like a treat
Three cooking methods — air fryer, broiler/toaster oven, or microwave
No campfire, no cleanup — just a plate and a satisfied sweet tooth

Ingredients and Substitutions

Lightly salted rice cake — the base. The slight saltiness is part of what makes this work — it balances the sweetness the same way a graham cracker does. A chocolate-flavored rice cake takes things in a different direction and is worth trying if you want to lean harder into the chocolate. Plain (unsalted) rice cakes work too.
Mini marshmallows — mini size is important here; full-size marshmallows are too thick and don’t melt evenly on a flat rice cake. Keep them in the freezer between uses — they’ll last longer and cook better.
Mini chocolate chips — they’ll mostly keep their shape but soften and begin to melt. Semi-sweet is the classic choice; dark chocolate chips work great if you prefer less sweet. A small square of a chocolate bar, broken up, also works in a pinch.

WW Points and Calories

Each rice cake s’more has 144 calories and 6 WW Points.

To see your personalized WW Points, track this recipe in WW App!
(You must be logged into WW on a smartphone or tablet.)

Old WW plan: 4 PointsPlus

How to Make Rice Cake S’mores

Step 1: Gather and prepare all ingredients.

Step 2: Top rice cake with marshmallows and chocolate chips.

Step 3: Place rice cake in air fryer and cook for 3 – 5 minutes at 375F – 400F degrees.

Step 4: Carefully remove rice cake s’more from the air fryer and enjoy!

Tips for Success

Watch it closely. The difference between perfectly toasted and burned chocolate is about 60 seconds. Stay nearby.
Freeze your marshmallows. Starting from frozen gives the chocolate more time to melt before the marshmallows overcook. It’s a small thing that makes a real difference.
Don’t skip the lightly salted rice cake. The salt matters. A plain unsalted rice cake tastes noticeably flatter against all that sweetness.
Make a batch. If you’re feeding more than one person, line up rice cakes on the air fryer rack or a baking sheet and do them all at once. Same time, no extra effort.

If you are a rice cake fan, check out these super-simple sweet, crunchy and slightly salty Chocolate-Topped Caramel Rice Crisps. They come together in about 5 minutes!

If you have made Rice Cake S’mores, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

Rice Cake S’mores (Easy, WW Friendly Dessert)

This fun twist on traditional campfire s'mores swaps crunchy rice cakes for the graham crackers, resulting in a perfectly portion-controlled sweet treat!

Course Dessert

Cuisine American

Keyword rice cake smores, rice cake tiramisu, smores snack

Prep Time 3

Cook Time 5

Total Time 8

Servings

Calories 144kcal

Author Peter | Simple Nourished Living

Equipment

Ingredients

1 lightly salted rice cake
15 mini marshmallows
1 tablespoon mini chocolate chips

Instructions

Gather and prepare all ingredients.
Top rice cake with marshmallows and chocolate chips.
Place rice cake in air fryer and cook for 3 – 5 minutes at 375F – 400F degrees.
Carefully remove rice cake s'more from the air fryer and enjoy!

Notes

Serving size: 1 rice cake s’more

WW Points: 6

Check the WW Points for this recipe and track it in the WW app.
(You must be logged into WW on a smartphone or tablet.

Old WW Points: 4 PointsPlus

Nutrition

Frequently Asked Questions

Air fryer or broiler — which is better?
Air fryer gets the edge for more even browning and easier cleanup. The broiler works great too but requires more vigilance—it can go from perfect to scorched in seconds. If you don’t have an air fryer, the toaster oven broiler setting is your best bet.

Can I use regular-size marshmallows?
Not ideal—they’re too thick and don’t melt evenly across the rice cake surface. Mini marshmallows are the right tool for this job. If you only have regular, cut them into quarters with scissors (wet the blades to prevent sticking).

Can I use a chocolate rice cake instead?
Yes, and it’s worth trying. It deepens the chocolate flavor and the result is noticeably richer. The Points may shift depending on your brand—check the recipe in the WW app.

Can I make these in the microwave?
You can. The marshmallows will get very puffy and gooey and the chocolate will melt, but you won’t get any golden color or toasted flavor. It’s a different (and perfectly decent) experience—just not the same as the air fryer version.

More Easy Sweet Treats for WW

5-Minute Tiramisu Rice Cake
A single serving easy tiramisu style dessert ready in just 5 minutes.
Open-Face Baked S’mores
An easy toaster oven version, no campfire required.
Apple S’mores Nachos
A deceptively easy totally delicious dessert made lighter.
S’mores Popcorn
Chocolate graham crackers and mini marshmallows tossed in warm popcorn that has been sprinkled with cocoa powder and powdered sugar.
S’mores Cookies
All the flavors of S’mores in cookie form.
Rolo Pretzel Cookies
These simple pretzel cookies are a little sweet, salty, chewy and crunchy with less than 50 calories each!
Open-Faced Peanut Butter and Jelly S’mores
An easy and fun variation of a campfire classic.

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