Salted Plains

Fruits That Start With B

Tessa — Mon, 20 Jul 2026 15:46:09 +0000

Need a fruit that starts with the letter B? This guide shares 25 fruits that start with B and helpful information on each!

From everyday favorites like bananas and blueberries to lesser-known fruits like babaco and bael, there are plenty of interesting fruits that begin with the letter B. Some are sweet and familiar, while others are tropical fruits you may never have heard of before.

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Babaco

Native to Ecuador, babaco is a seedless tropical fruit with a flavor often described as a combination of pineapple, strawberry, and papaya. Its five-sided shape creates beautiful star-shaped slices when cut.

Babaco is low in calories and provides vitamin C, vitamin A, potassium, and dietary fiber. It is best enjoyed fresh, blended into smoothies, added to fruit salads, or used in jams, sauces, and desserts.

Bacuri

Bacuri is a tropical fruit native to South America with creamy white flesh and a sweet, fragrant flavor. It has a smooth texture that makes it popular in tropical recipes.

Bacuri provides vitamin C, calcium, phosphorus, and antioxidant compounds. It is used in ice cream, sorbets, smoothies, juices, and other tropical desserts.

Bael

Also known as Bengal quince or wood apple, bael is a tropical fruit native to India with sweet, aromatic pulp. Bael has been used extensively in Ayruvedic, Siddha, and Unani medicine. It contains vitamin C, potassium, calcium, fiber, and antioxidants.

The fruit is commonly used in refreshing beverages, jams, chutneys, and traditional desserts.

Banana

One of the most popular fruits in the world, bananas have a soft, creamy texture and naturally sweet flavor. Bananas are an excellent source of potassium and vitamin B6. They also provide vitamin C, magnesium, and fiber.

They're commonly enjoyed in smoothies, baked goods, oatmeal, and as a convenient snack. Try it in this peach banana smoothie.

Barbadine

Barbadine is a large member of the passion fruit family with fragrant, sweet pulp and a tropical flavor. It provides vitamin C, vitamin A, potassium, fiber, and antioxidants.

Barbadine is best used in juices, smoothies, cocktails, fruit salads, sauces, and desserts.

Barbados Cherry (Acerola)

Barbados cherries are bright red tropical fruits known for their tart-sweet flavor and cherry-like appearance. They are one of the richest natural sources of vitamin C and also provide vitamin A and antioxidants.

Barbados cherries are best used in juices, smoothies, jams, sauces, and fruit preserves. Try them in this fresh cherry crumble.

Barberry

Barberries are small, bright red berries with a tart flavor commonly used in Middle Eastern and Persian cooking. They are rich in vitamin C, fiber, and the plant compound berberine.

Barberries are best used in rice dishes, pilafs, sauces, teas, jams, and baked goods.

Batuan

Batuan is a sour tropical fruit native to the Philippines that is valued for its sharp, citrus-like flavor. The green fruit contains vitamin C, potassium, and beneficial plant compounds.

Batuan is best used as a natural souring ingredient in soups, stews, curries, and sauces.

Beach Plum

Beach plums are small fruits that grow along Mid-Atlantic and Northeast coastal areas of North America. They resemble small plums with a sweet-tart flavor. The fruit is high in vitamin C, fiber, and antioxidants.

Beach plums are best used for jams, jellies, syrups, sauces, pies, and baked desserts.

Bignay

Bignay berries are small fruits from Southeast Asia that change from green to red to deep purple-black as they ripen. They are a good source of vitamin C, calcium, iron, phosphorus, and antioxidants.

Bignay is best used in wines, juices, jams, syrups, and fruit preserves.

Bilberry

Bilberries are closely related to blueberries but are typically smaller, darker, and have a more intense flavor. They are native to northern Europe, northern United States, and Canada. Bilberries are rich in anthocyanins, vitamin C, manganese, and fiber.

Bilberries are best used in jams, pies, muffins, sauces, smoothies, and baked goods.

Bilimbi

Bilimbi is a tropical fruit known for its bright green color and extremely sour flavor. It is a good source of vitamin C, potassium, calcium, phosphorus, and fiber.

Bilimbi is best used in chutneys, pickles, sauces, curries, and savory dishes.

Biriba

Biriba is a tropical fruit from South America with soft, creamy flesh and a sweet custard-like flavor. It boasts vitamin C, potassium, fiber, and natural carbohydrates.

Biriba is best eaten fresh or used in smoothies, ice cream, juices, and desserts.

Black Cherry

Black cherries are darker than traditional sweet cherries and have a rich, sweet-tart flavor. They provide vitamin C, potassium, fiber, and anthocyanins.

Black cherries are best used in pies, jams and jellies, sauces, smoothies, baked goods, and eaten fresh. Try them in this cherry simple syrup.

Black Mulberry

Black mulberries are juicy berries with a sweet-tart flavor and deep purple color. They are a good source of vitamin C, iron, potassium, fiber, and antioxidants.

Mulberries are best used in jams, pies, smoothies, sauces, and fresh fruit dishes.

Black Raspberry

Black raspberries are smaller, darker berries with a rich flavor compared to traditional red raspberries. They contain vitamin C, manganese, fiber, and are rich in anthocyanins.

Black raspberries are best used in jams, sauces, smoothies, desserts, baked goods, and fruit salads. Try them in this dairy-free raspberry fool.

Black Sapote

Often called the "chocolate pudding fruit" due to its chocolate like flavor, black sapote has a soft texture and mild sweetness when ripe. Similar in shape and size to a persimmon, they boast high amounts of vitamin C and also contains potassium, calcium, fiber, and vitamin A.

Black sapote is best used in smoothies, puddings, desserts, frozen treats, and eaten with a spoon when ripe.

Blackberry

Blackberries are sweet-tart berries with a juicy texture and deep purple-black color. They are rich in fiber, vitamin C, vitamin K, manganese, and antioxidants.

Blackberries are best used in muffins, crisps, pies, jams, smoothies, sauces, and fresh fruit bowls. Try it in this easy blackberry crumble.

Blackcurrant

Blackcurrants are small dark berries with a bold, tart flavor and are especially popular in European cuisine. They are exceptionally high in vitamin C and also provide potassium, fiber, and anthocyanins.

Blackcurrants are best used in juices, syrups, jams, sauces, baked goods, and desserts.

Blood Orange

Blood oranges are a citrus fruit known for their vibrant red flesh and sweet flavor with subtle raspberry notes. The citrus fruit provides vitamin C, folate, potassium, fiber, and powerful antioxidants.

Blood oranges are best used in salads, juices, smoothies, desserts, marmalades, and baked goods. Try it in this orange hot toddy.

Blueberry

Blueberries are small, sweet berries that are popular worldwide for their flavor and versatility. Due to being rich in anthocyanins, vitamin C, vitamin K, manganese, and fiber, blueberries are often called a superfood.

Blueberries are best used in muffins, pancakes, oatmeal, smoothies, sauces, jams, and fresh snacks. Try them in lemon blueberry almond flour scones.

Boysenberry

Boysenberries are a hybrid berry with a flavor similar to a combination of blackberries and raspberries. They provide vitamin C, folate, manganese, antioxidant compounds, and are high in fiber.

Boysenberries are best used in pies, jams, sauces, smoothies, baked goods, and desserts.

Breadfruit

Breadfruit is a tropical fruit with a starchy texture that is often cooked like a vegetable. It provides complex carbohydrates, fiber, potassium, vitamin C, and B vitamins. Unlike most fruit, breadfruit contains all amino acids and is a complete protein.

Breadfruit is best roasted, baked, fried, mashed, or used in savory dishes.

Buddha's Hand

Buddha's Hand is a unique citrus fruit with finger-like sections and a highly fragrant peel. Unlike most citrus fruits, it contains little to no pulp. The peel contains vitamin C, flavonoids, and aromatic essential oils.

Buddha's Hand is best used for zesting, candying, infused sugars, cocktails, baked goods, and flavoring dishes.

Buffaloberry

Buffaloberries are small red berries native to North America with a tart flavor and unique nutritional profile. A good source of vitamin C, fiber, and lycopene.

Buffaloberries are best used in jams, sauces, syrups, preserves, and traditional fruit preparations.

More Recipes that Start with B

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Best Gluten-Free Bread Alternatives

Tessa — Wed, 15 Jul 2026 14:48:30 +0000

Looking for some gluten-free bread alternatives? Explore the guide below which covers the best simple swaps to make for all situations, from sweet potato toast to rice cakes, there's a perfect bread substitute for you.

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What breads are gluten-free?

While the most common breads are based on gluten-containing grains like wheat, spelt or rye flour, there are some great alternatives that are naturally gluten-free:

Injera is a bubbly, fermented flatbread from Ethiopia made using teff flour. This flour is highly nutritious and can be used in gluten-free baking like in my Teff Almond Butter Cookies.

Corn tortillas made using masa harina (a specific type of corn flour) are traditional to Mexican cuisine.

Brazilian pão de queijo is made with tapioca starch, eggs, and cheese which is rolled into balls and baked. The result is a delicious puffy, chewy roll. Check out my dairy-free recipe for Brazilian Cheese Bread here.

In France and Italy, chickpea flour flatbreads known as Socca or Farinata are cooked in olive oil until crisp.

Other recipes for flatbreads made with gluten-free grains, like my Brown Rice Tortillas and Sweet Potato Flatbreads aren't traditional but are easy to make and delicious.

You may also find artisanal gluten-free breads (like my Gluten-Free Bagels) which mimic traditional loaves, using blends of gluten-free flours and starches such as millet, sorghum or rice, bound by xanthan gum, flaxseeds, egg whites, or psyllium husk.

What can I substitute for bread that is gluten-free?

Sweet Potato Toast

Thinly sliced planks of sweet potato can be popped into a toaster to soften slightly, or baked for a more tender slice. The result is a slice of 'toast' which can be spread with toppings like nut butter, jam, cottage cheese, avocado or eggs.

This is a great gluten-free substitute for sliced bread eaten for breakfast or a snack as it's so quick to prepare and goes well with a range of sweet and savory toppings.

For more guidance, check out my recipe for Sweet Potato Toast.

Corn Tortillas

These soft, flexible flatbreads are easy to make from scratch using masa harina or are widely available from grocery stores. They can be eaten warm or cut into wedges and fried or baked until crisp.

Warmed corn tortillas are perfect for serving alongside soups or dips, eggs, or using in place of flour tortillas to make quesadillas and mini wraps. If turned into tortilla chips, you can use them sprinkled on salads and soups in place of croutons.

Chickpea Flatbread (Socca)

Chickpea flour (also known as besan or gram flour) is mixed with water to make a thin batter and baked in a skillet with olive oil until crisp around the edges with a slightly creamy center.

It's easy to make at home (find my Socca recipe here!) and can serve as a quick, gluten-free pizza base or simple side to go with dips and European-style entrees. You can also cut up cooked socca into chips and bake until crisp to serve with dips or salads.

Lettuce Wraps

Crisp, fresh lettuce leaves can be the perfect vessel to hold sandwich or burrito fillings, like Chicken Salad or Taco-Seasoned Ground Turkey. They're also great for wrapping up burger patties and toppings!

You can use larger leaves from a round head of lettuce (e.g. butter lettuce) to roll up your fillings, or go with gem or romaine lettuce for boat-shaped cups.

Rice Cakes

Great for snacking, their neutral flavor and crisp texture pairs well with toppings like tuna salad, cheese or nut butter and fruit. Use in place of bread for a variety of bruschetta, open-faced sandwiches or tartine recipes.

Top tips

Match the flavor of the filling to the gluten-free substitute. Corn tortillas work best with Mexican flavors and savory dips whereas sweet potato toast is perfect for sweet toppings.
Keep in mind the application you're using the bread alternative for. For dips, choose sturdier options like socca chips or rice cakes. For sandwich fillings, lettuce wraps and corn tortillas are great.
If using one of these substitutes to make a gluten-free sandwich, it's often best to assemble the sandwich just before eating. Many gluten-free substitutes don't hold up for long if filled with moist fillings and will soften or tear after prolonged contact.
Always warm corn tortillas before serving (if not freshly made) so they will be flexible and soft. This can be done easily by wrapping a few in some damp paper towel and microwaving for 30-60 seconds.

FAQs

What are healthy, whole-food alternatives to bread?

Instead of reaching for store-bought, gluten-free breads, you can try a variety of swaps: lettuce wraps, sweet potato toast, and socca are all delicious alternatives.

Is sweet potato toast healthier than bread?

Sweet potatoes are a great source of fiber and micronutrients like vitamin A and C. This can make them a healthier alternative to many brands of store-bought, gluten-free bread.

What can I replace bread with for a sandwich?

For a low-carb option, try lettuce wraps which are crisp and fresh. Corn tortillas also work well as a vessel for all kinds of sandwich fillings. You can even make an 'open-faced' sandwich by putting your toppings on a slice of sweet potato toast or a rice cake.

Conclusion

In conclusion, there are many great options for gluten-free bread alternatives for all sorts of applications which are simple to make and easy to find. When substituting, take into consideration the textures and flavors of the accompaniments to your bread so you can find the best swap.

More Gluten-Free Substitutes

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Easy Apricot Chicken

Tessa — Sat, 11 Jul 2026 14:28:37 +0000

This Easy Apricot Chicken is ready in just 40 minutes and uses just a handful of pantry-friendly ingredients plus one sheet pan. Featuring juicy chicken thighs, a sticky sweet-savory apricot-thyme glaze and tender wedges of red onion. Gluten-free, dairy-free, egg-free.

Sweet and Tangy Sheet Pan Chicken

A jar of fruity, slightly floral apricot preserves is something that can easily transform a tray of chicken thighs into an irresistible dinner. Mustard, garlic and thyme are all simple additions here which help to round out that sweetness, bringing a savory note and a little kick. The best part? It's a simple mix-and-bake affair that's ready in under an hour!

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Ingredients and Substitutions

Chicken thighs - Are juicy and flavorful, rounding out the sweet apricot flavor. Bone-in thighs may be used but will take longer to cook. You can also use chicken breast pounded to an even thickness or sliced into thin cutlets, if preferred.

Apricot preserves - Look for one with a high percentage of fruit (at least 50%) as this will be less sweet and much more flavorful. Peach preserves or orange marmalade are delicious alternatives.

Dijon mustard - Adds some kick to the glaze. Wholegrain mustard works well here, too.

Olive oil - Helps the chicken stay moist and aids caramelization in the oven. Avocado oil is a great swap.

Garlic - Brings a layer of savory flavor to the sweet coating. Fresh is best here but garlic powder works in a pinch. Use pre-chopped to speed up prep.

Thyme - Fresh thyme leaves have a woodsy, floral note that works so well with apricot and chicken. Dried works here too, or try using chopped, fresh rosemary instead.

Red onion - Adds some texture and balanced sweetness to the dish. A couple of shallots can be used instead for a richer onion flavor.

How to Make Apricot Chicken

Before you start: Preheat the oven to 425°F (220°C). Line a large sheet pan with parchment paper.

Step 1: In a large bowl, whisk together the apricot preserves, Dijon mustard, olive oil, garlic, thyme, and salt. Add the chicken thighs and toss until evenly coated.

Step 2: Arrange the chicken on the prepared sheet pan. With a pastry brush, divide and brush on any leftover glaze from the bowl onto chicken. Scatter the red onion wedges around the chicken. Roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F.

Variations

Use this simple recipe as a base to customize with other add-ins:

Toss some halved Brussels sprouts, cubed sweet potato, or broccoli in a little olive oil and salt and roast alongside the chicken for 15-20 minutes.
Sprinkle on some red pepper flakes for a bit of heat.
Omit the thyme and mustard then add some grated ginger, sesame oil and soy sauce to the glaze for an Asian-inspired flavor.
Add a sprinkle of cinnamon and cumin for a Moroccan-style take on the dish.

Serving suggestions

Serve over a bed of steamed rice or quinoa for some satisfying starch.
Add a filling side like my Millet Tabbouleh to bolster the meal.
Whip up a fresh Tomato Kiwi Salad to bring some greens.
This Mashed Potato Squash has a creamy, comforting flavor that works so well with the chicken.
For some crunch, try out my Baked Polenta Fries or Socca Chips on the side.

FAQs

Can I prep this ahead of time?

Yes, you can coat the chicken in the apricot glaze and leave it, covered, in the refrigerator for up to 24 hours before roasting.

Can I use chicken breast?

Yes, you'll need to use a meat mallet or rolling pin to bash the chicken breasts to an even thickness (or slice them crosswise into two thin cutlets each) so that they'll roast evenly. They'll also cook quicker than thighs so start checking the internal temperature after 20 minutes in the oven.

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📖 Recipe

Easy Apricot Chicken

Course Main Course

Cuisine American

Diet Gluten Free, Low Lactose

Prep Time 10

Cook Time 20

Servings servings

Calories 324kcal

Author Tessa

Ingredients

1 ½ pounds boneless, skinless chicken thighs
½ cup apricot preserves
2 tablespoons Dijon mustard
1 tablespoon olive oil plus extra for drizzling
3 cloves garlic minced
1 teaspoon fresh thyme leaves or ½ teaspoon dried
1 teaspoon salt
1 medium red onion cut into wedges

US Customary - Metric

Instructions

Preheat the oven to 425°F. Line a large sheet pan with parchment paper.
In a large bowl, whisk together the apricot preserves, Dijon mustard, olive oil, garlic, thyme, and salt. Add the chicken thighs and toss until evenly coated.
Arrange the chicken on the prepared sheet pan. With a pastry brush, divide and brush on any leftover glaze from the bowl onto chicken. Scatter the red onion wedges around the chicken. Roast for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F.

Notes

Storage: Allow leftovers to cool then transfer to an airtight container. Store in the fridge for up to 3 days or freeze for up to 3 months. If frozen, thaw overnight in the fridge before reheating.

Reheating: Reheat in a 350F oven, loosely covered with foil, for 10-15 minutes until warmed through. Alternatively, microwave in a covered bowl until piping hot.

Nutrition

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Tuna Cucumber Boats

Tessa — Sun, 05 Jul 2026 16:23:47 +0000

These Tuna Cucumber Boats are a refreshing, high-protein snack that's satisfying, easy, and ready in 10 minutes! Gluten-free, dairy-free.

The Perfect Quick & Filling Lunch

These tuna cucumber boats are perfect for those moments when you're suddenly hit with a hunger pang and need food ASAP. The fresh, crisp cucumber is the ideal vessel for holding the creamy tuna-mayo filling. With a little dill, garlic powder and lemon juice, a simple tuna salad becomes a delicious light lunch or high-protein snack.

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Ingredients and Substitutions

Cucumbers - Are halved and the seeds scooped out to form the crunchy 'boat'. Regular, English or Persian cucumbers can all be used.

Canned tuna - I like to use tuna which has been packed in olive oil as it's so flavorful. For a lighter take, use tuna packed in brine or spring water instead.

Mayonnaise - Either regular or vegan mayo work great here to add a creamy texture.

Lemon juice - Balances the creaminess of the mayo and loosens the mixture slightly. Freshly squeezed lemon juice is best but bottled works in a pinch.

Dill - Fresh or dried dill can be used to add a delicious herbal flavor. If you're not a fan of dill, try using parsley or chives instead.

Garlic powder - Enhances the savory flavors here. Fresh garlic isn't recommended as its flavor can be too strong.

Salt and black pepper.

How to Make Tuna Cucumber Boats

Step 1: Slice the cucumbers in half lengthwise. Use a spoon to gently scoop out the seeds from the center of each cucumber half, creating a shallow well for the filling.

Step 2: In a medium bowl, combine the tuna, mayo, lemon juice, dill, garlic powder, black pepper, and salt. Stir until well combined.

Step 3: Divide the tuna mixture evenly among the cucumber halves. Serve immediately, or chill for 15-20 minutes before serving.

Variations

Use the same cucumber boat format and try out some different flavor options:

Replace the dill with sliced green onions, swap mayo for sriracha mayo. Sprinkle the boats with toasted sesame seeds.
Add finely diced celery and apple for crunch.
Stir in a handful of sweetcorn and some finely diced shallot.
Mix in some chopped dill pickles and a splash of pickle brine.

Recipe tips

Chilling the boats before serving gives the flavors a chance to mingle.
Don't overmix the tuna-mayo as this will break down the tuna too much, giving it a mushy texture.
No cucumbers? You can serve the same tuna mixture in lettuce leaves or halved red peppers (seeds removed).
Serve with these easy oat crackers or gluten-free cheez its!

FAQs

How do I stop them getting soggy?

As cucumbers have such a high water content, they can seep water into the tuna filling over time. So it's best to assemble these just before serving. You can also pat the cucumbers dry with paper towels before stuffing which can remove a little extra moisture.

Do I need to peel the cucumbers?

This is a matter of personal preference and also depends on the type of cucumbers you use. Regular cucumbers tend to have a thicker skin so you may want to peel them. English or Persian cucumbers are thin-skinned so tend to be served unpeeled.

Can I use salmon instead of tuna?

Yes! You can use canned salmon on place of the tuna in this recipe. Just make sure you remove any bones before mixing in the other ingredients.

What do you do with the scooped out cucumber seeds?

You can compost or discard these or save them to add to a smoothie or juice.

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📖 Recipe

Tuna Cucumber Boats

These Tuna Cucumber Boats are a refreshing, high-protein snack that's satisfying, easy, and ready in 10 minutes! Gluten-free, dairy-free.

Course Appetizer, Main Course, Snack

Cuisine American

Diet Gluten Free, Low Lactose

Prep Time 10

Cook Time 0

Total Time 10

Servings servings

Calories 235kcal

Author Tessa

Ingredients

2 large regular cucumbers
2 x 5-ounce cans tuna in olive oil, drained
2 tablespoons vegan mayo or regular mayo
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh dill or 1 teaspoon dried dill
¼ teaspoon garlic powder
¼ teaspoon black pepper
¼ teaspoon salt

US Customary - Metric

Instructions

Slice the cucumbers in half lengthwise.
Use a spoon to gently scoop out the seeds from the center of each cucumber half, creating a shallow well for the filling.
In a medium bowl, combine the tuna, mayo, lemon juice, dill, garlic powder, black pepper, and salt. Stir until well combined. Season with additional salt and pepper if desired.
Divide the tuna mixture evenly among the cucumber halves. Slice each half into two pieces. Serve immediately, or chill for 15-20 minutes before serving.

Notes

Storage: It's best to store the cucumbers and salad separately as the cucumbers will seep water into the tuna over time. Store leftovers in an airtight container in the refrigerator for up to 3 days.

Nutrition

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Best Egg Wash Substitutes (Vegan Alternatives)

Tessa — Mon, 29 Jun 2026 01:43:06 +0000

Looking for an egg wash substitute? Explore our guide to find the best vegan alternatives such as non-dairy milk, olive oil and vegan yogurt. Learn how to make substitutions for similar results in a variety of recipes.

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What is an egg wash?

Egg wash is simply whole egg (or sometimes just egg yolk or just egg white) which has been lightly whisked. Occasionally, other ingredients like a splash of milk, water, or oil are added to the beaten egg too. This is used for brushing onto unbaked or uncooked dough.

Uses

Helping crusts brown - The proteins in the egg react with sugars (present in the egg and the dough they're brushed onto), creating a reaction (the Maillard reaction) that produces a lovely golden-brown color.

Sheen - The proteins dehydrate into a thin film, leaving a shiny residue.

Sealing dough - The proteins coagulate (thicken) when heated, helping to seal the edges of dough together e.g. when making fresh pasta.

Adhering toppings - The proteins in the egg adhere to the dough as they dehydrate in the oven which can be used to help stick toppings to things like bagels.

What is a good replacement for an egg wash?

Non-Dairy Milk

A simple glaze for helping things lightly brown. It's best to use an unflavored non-dairy milk with a protein content similar to cow's milk (e.g. soy milk) as the proteins are needed for the browning reaction. Non-dairy milk can also be used for sealing the edges of dough together like in blueberry almond flour scones, or helping toppings to adhere to dough, although this is best done with a bit of flour or starch mixed into the milk.

To substitute, use 3 tablespoon non-dairy milk in place of 1 egg.

Maple Syrup + Non-Dairy Milk

Adding maple syrup to non-dairy milk makes it much more effective at creating a golden-brown, shiny crust on baked goods. You can also use agave nectar or honey (if not vegan) in place of the maple syrup. It will add a mild sweetness to the crust so consider if this will work with the recipe you're using it in.

To substitute, use 1.5 tablespoon maple syrup + 1.5 tablespoon non-dairy milk in place of 1 egg.

Plant-Based Butter

Melted, plant-based butter can aid in browning when brushed on pre-bake. It can give baked goods a softer crust and light sheen if brushed on post-bake.

To substitute, use 3 tablespoon melted, plant-based butter in place of 1 egg.

Olive Oil

Brushing olive oil onto dough can help it achieve a deeper golden-brown color when baked. It will create a crisply textured crust on pastry and bread dough.

To substitute, use 2 tablespoon olive oil in place of 1 egg.

Dairy-Free Yogurt

Useful for helping form a brown crust on baked goods. It works similarly to non-dairy milk, however its thicker texture makes it coat the surface of doughs more easily than milk. Non-dairy yogurts with a higher protein content (e.g. soy yogurt) work best as the protein is needed for the browning reaction to occur.

To substitute, use 3 tablespoon dairy-free yogurt in place of 1 egg.

Top tips

Consider what result the egg wash is meant to produce (browning, sheen, adherence) and choose your substitute based on this.
For browning, my favorite option is to use non-dairy milk + maple syrup as I always have them on hand and they work well.
For helping toppings stick to dough, simply using non-dairy milk works well as long as there is a bit of loose flour on the surface of the dough. If there isn't, whisk a pinch of flour or starch (e.g. corn starch, tapioca starch) into the milk before using it.
Olive oil or melted non-dairy butter work well for aiding browning on bread doughs and biscuits.

FAQs

Why does my vegan egg wash look streaky?

This can be from uneven application. You can avoid this by carefully brushing the wash onto the dough pre-bake, and then again halfway through the bake, which will help it cover the bake more evenly. It can also be due to not mixing the egg wash (if using non-dairy milk + maple syrup) properly so ensure you whisk it up well before brushing onto the bake.

Why did my pastry turn out soggy?

Egg wash substitutes can be thinner than regular egg wash and may form puddles on your crust. So try not to overuse the egg wash substitute, only brushing on a thin layer.

What is the best non-dairy milk to use for egg wash?

Soy milk is the go-to option here as it has a protein content similar to dairy milk. The protein is needed for the browning reaction to occur.

Conclusion

In conclusion, egg wash has a variety of culinary applications and there are many different options for substitutes based on the context you need it for. Whether it's for creating a golden crust on your bakes or helping sesame seeds stick to bread dough, there's an easy swap for each instance!

More gluten-free substitutes

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Lemon Herb Chicken Thighs with Potatoes and Asparagus

Tessa — Fri, 26 Jun 2026 23:55:43 +0000

These Lemon Herb Chicken Thighs are the perfect one-pan meal for busy weeknights, ready in just 45 minutes. Chicken thighs are coated with lemon zest, garlic, and seasonings then roasted up with tender baby potatoes and crisp asparagus for a wholesome, satisfying meal. Gluten-free, dairy-free, egg-free.

A Complete Meal in One Pan

I'm a big fan of balanced, one-pan meals where protein, carbs, and vegetables all cook together for a complete meal with minimal cleanup. Baby potatoes are perfect for this as they're a breeze to prep and don't require parboiling. I paired them here with chicken thighs (which are more forgiving than breasts for roasting), seasoned with bright lemon zest and fresh garlic. Asparagus adds a crisp, fresh flavor and cooks up quickly for a nourishing dinner with minimal effort.

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Ingredients and Substitutions

Chicken thighs - Boneless, skinless thighs cook up quickly and have a higher fat content than chicken breasts, making them stay juicy and flavorful when roasted. You can use boneless, skinless chicken breast cutlets if you prefer, you'll just have to adjust the cook time slightly.

Baby potatoes - Have a firm, waxy texture that holds up well when roasted. Halve any larger potatoes so they're all roughly the same size as they'll cook at the same rate.

Asparagus - Only needs a quick roast to become tender but still crisp. Bend the stalks near base to snap off and discard each woody end.

Garlic - Fresh garlic is best here as it's a key flavor in the dish. You can use pre-chopped garlic to speed up prep.

Lemon - Freshly squeezed lemon juice adds bright, zingy flavor to the dish. Choose unwaxed, organic lemons as we're using the zest here.

Poultry seasoning - A pre-mixed blend of dried herbs and spices that adds maximum flavor with minimum effort. Check it's certified gluten-free, if needed.

Olive oil - Helps everything to crisp up and caramelize properly in the oven. Avocado oil also works great.

Salt and black pepper.

How to Make Lemon Herb Chicken Thighs

Before you start: Preheat the oven to 425°F (215°C).

Step 1: Add the baby potatoes to the sheet pan. Toss with 1 tablespoon olive oil and sprinkle with a pinch or two of salt. Set aside.

Step 2: In a large bowl whisk together remaining tablespoon of olive oil, garlic, lemon zest and juice, poultry seasoning, salt, and pepper. Add chicken and toss to coat.

Step 3: Arrange chicken and potatoes evenly on the sheet pan. Roast for 20 minutes.

Step 4: In a medium bowl, toss asparagus with a little drizzle of olive oil and pinch of salt. Add asparagus to the pan and roast another 10-12 minutes, until the chicken reaches 165°F and potatoes are tender.

Variations

Customize this recipe depending on what's in season!

Switch the baby potatoes for diced sweet potatoes or butternut squash.
Use green beans or broccolini in place of asparagus.
Add fresh thyme or chopped rosemary to the seasoning mix.
Add cherry tomatoes to the sheet pan for a juicy texture.
Swap the poultry seasoning for homemade Taco Seasoning.

Recipe tips

Use a microplane or the fine side of a box grater to zest the lemon. Try to grate only the yellow outer skin, not the white pith underneath, as the pith will be bitter.
Give the lemon a good, firm roll on the countertop before cutting in half to squeeze it. This loosens up the flesh inside making juicing a breeze!
Pat the chicken dry with paper towels before coating with the seasonings. This will help it brown nicely when baked.
Let the chicken rest for a few minutes before serving to ensure the meat stays moist.

Serving suggestions

Drizzle on a simple dressing of lemon juice, olive oil and dijon mustard.
For extra greens, serve with a fresh salad like my Kiwi, Avocado & Tomato Salad.
Make a Dairy-Free Ranch Dressing or Homemade Pesto to serve alongside.
Spoon over a bed of Red Lentil Hummus for a creamy element.

More Tasty Chicken Recipes

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📖 Recipe

Lemon Herb Chicken Thighs with Potatoes

Course Main Course

Cuisine American, French

Diet Gluten Free, Low Lactose

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 385kcal

Author Tessa

Ingredients

1 pound baby potatoes halved
2 tablespoons olive oil divided (plus more for drizzling)
1½ pounds boneless skinless chicken thighs or breasts
3 cloves garlic minced
Zest and juice of 1 lemon
1 ½ teaspoons poultry seasoning
1 teaspoon salt
½ teaspoon black pepper
1 bunch asparagus about 1 pound, trimmed

US Customary - Metric

Instructions

Preheat the oven to 425°F. Line a large sheet pan with parchment.
Add the baby potatoes to the sheet pan. Toss with 1 tablespoon olive oil and sprinkle with a pinch or two of salt. Set aside.
In a large bowl whisk together remaining tablespoon of olive oil, garlic, lemon zest and juice, poultry seasoning, salt, and pepper. Add chicken and toss to coat.
Arrange chicken and potatoes evenly on the sheet pan. Roast for 20 minutes.
In a medium bowl, toss asparagus with a little drizzle of olive oil and pinch of salt. Add asparagus to the pan and roast another 10-12 minutes, until the chicken reaches 165°F and potatoes are tender.

Notes

Storage: Allow leftovers to cool then store in an airtight container in the refrigerator for up to 3 days.

Reheating: Roast on a sheet-tray in an oven preheated to 425°F for 10-15 minutes until warmed through.

Nutrition

The post Lemon Herb Chicken Thighs with Potatoes and Asparagus appeared first on Salted Plains.

How To Make Flax Eggs

Tessa — Tue, 23 Jun 2026 18:56:51 +0000

Have you ever wondered how to make flax eggs for vegan or egg-free baking recipes? Check out my guide below which covers how much flaxseed to use per egg, my top tips on making flax eggs, as well as their common uses in baking.

Baking with Flax Eggs

In many of my vegan baking recipes, I turn to flax eggs as a pantry-friendly, plant-based egg replacer. Flaxseeds create a gel when mixed with water, resulting in a binder which helps gluten-free / egg-free recipes hold together once baked. I've always got some ground flaxseed on hand and it's so simple to quickly mix up a flax egg to use in a whole host of quickbread, pancake and muffin recipes, making them one of my most often used egg substitutes!

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Ingredients and Substitutions

Ground flaxseed - Also known as linseeds, are small, golden or brown, teardrop-shaped seeds. They're high in dietary fiber, omega-3 fats, and protein. When ground to a coarse meal and mixed with water, they produce a gel which can be used as an egg substitute in baking.

Chia seeds or psyllium husk can work instead of flax to make vegan egg replacers. Check out my Flaxseed Substitutes Guide for more info.

Water - I tend to use water straight from the tap, as long as it's safe to consume. Otherwise filtered or bottled water should be used. You can use warm or hot water as this can cause the flax to gel more quickly, if you're in a hurry.

How to Make Flax Eggs

Step 1: Add the ground flaxseed and water to a small bowl. Stir well until fully combined.

Step 2: Let the mixture sit for 5 minutes, until thickened and gel-like.

Step 3: Use in place of 1 egg in baking recipes. Flax eggs work best in recipes like muffins, quick breads, cookies, pancakes, and bars.

How to use flax eggs as an egg substitute

Flax eggs can be used in a variety of baking recipes. If you're new to egg-free baking, it's always best to look for recipes which already use flax eggs or have a note to say that the recipe will work when using them as a substitute. Once you've got to know your way around a few egg-free recipes, you can more easily tell when swapping in a flax egg will work. Here are some examples of recipes that I like to use them in:

Muffins and quickbreads - Their nutty flavor and wholesome texture makes flax eggs great for using in things like my Chocolate Chip Muffins and Banana Bread.
Pancakes, waffles and French toast - Adds a lightly toasty flavor and helps bind the ingredients in pancake or waffle batter. Can also be used to help thicken French toast batter in lieu of eggs.
Cookies - Flax eggs can hold cookie dough together and add moisture, helping the baked cookies retain their shape and a soft texture. Try it out in my Oatmeal Coconut Cookies!
Bars and brownies - Some egg-free brownie or cookie bar recipes may call for a flax egg to bind the ingredients together. It's worth noting that substituting flax eggs in classic brownie recipes may not work (as eggs are a pretty vital component), so it's best to seek out a recipe that's been developed to use flax eggs e.g. my Cosmic Vegan Brownie recipe.
Cakes - You can use flaxseed in certain cake recipes (e.g. classic chocolate cakes or simple snack cakes), but only if eggs aren't a major component. They won't work in things like chiffon or genoise sponge cakes as these rely too heavily on the eggs for their structure.

Recipe tips

If you only have whole flaxseeds you can grind them up in a coffee grinder, spice grinder or high-speed blender to make ground flaxseeds.
Ground flaxseeds can quickly go rancid due to their high fat content (especially if you live in a warm climate). You can store ground flaxseed in the freezer to help it stay fresh for longer.
You can get brown or golden flaxseeds which work the same but produce a different color in the final recipe. Ground brown flaxseeds will produce more visible dark flecks in your food, whereas golden flax will be less visible.
Letting the flax and water sit allows the flaxseeds to gel properly which is what helps to bind the other ingredients in the recipe together.
Flax eggs primarily replace the moisture and binding properties that eggs provide in baked goods. If eggs are needed for lift (e.g. in whipped cake batters or souffle), flax eggs won't work as a substitute.

FAQs

How much flaxseed equals one egg?

One tablespoon of ground flaxseed (mixed with 2 ½ tablespoons water) is used to replace one large US egg.

What should flax eggs look like?

The mixture should look like a slightly thick, gloopy gel (similar in texture to raw egg whites), with a speckled, translucent brown or golden color.

How long for flax egg to thicken?

Ground flaxseed should gel in 5 minutes when mixed with room temperature water. You can speed this up by using hot water, if needed.

Does flax egg taste like egg?

No, flax eggs have a mild nutty, toasty flavor that is more similar to other nuts and seeds. They don't have the same savory, sulfurous note that eggs contain.

More Recipes Using Flaxseeds

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📖 Recipe

How To Make Flax Eggs

The simple combination of ground flaxseed and water is used to create this vegan egg replacer that's perfect for using in egg-free baking recipes.

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 5

Cook Time 0

Total Time 5

Servings flax egg

Calories 37kcal

Author Tessa

Ingredients

1 tablespoon ground flaxseed
2 ½ tablespoons water

US Customary - Metric

Instructions

Add the ground flaxseed and water to a small bowl. Stir well until fully combined.
Let the mixture sit for 5 minutes, until thickened and gel-like.
Use in place of 1 egg in baking recipes. Flax eggs work best in recipes like muffins, quick breads, cookies, pancakes, and bars.

Notes

One tablespoon of ground flaxseed (mixed with 2 ½ tablespoons water) is used to replace one large US egg.

Nutrition

The post How To Make Flax Eggs appeared first on Salted Plains.

Chocolate Chocolate Chip Bars (Gluten-Free, Vegan)

Tessa — Sun, 14 Jun 2026 23:39:34 +0000

These Chocolate Chocolate Chip Bars have double the chocolate flavor, with both cocoa powder and chocolate chips for a rich yet wholesome dessert. Made with almond flour to keep things gluten-free and naturally sweetened with maple syrup, this easy bake is ready in just 30 minutes! Gluten-free, vegan.

A Quick and Cravable Chocolate Dessert

When a chocolate craving hits, these bars deliver on two fronts: a rich, cocoa dough studded with pockets of gooey chocolate chips. They're made with wholesome, pantry-friendly ingredients simply stirred together by hand, for a fuss-free dessert you can feel good about. Just mix, press and bake! Feel free to customize them with extras like chopped nuts or dried fruit to make them your own.

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Ingredients and Substitutions

Ground flaxseed - Gels when mixed with water to create a 'flax egg' which binds the dough as a vegan egg replacer.

Almond flour - A good source of healthy fats, protein and vitamin E. It forms the bulk of the bars, giving them a tender texture while keeping things gluten-free. Don't have any on hand? You can make your own!

Cocoa powder - Rich in heart-healthy polyphenols and brings a deep chocolate flavor. You can also use cacao powder which is less refined than unsweetened cocoa powder.

Baking soda - Helps the bars to rise when baked, giving them a light texture.

Maple syrup - A natural sweetener with a mild, caramel-like flavor. Agave nectar or honey (if not vegan) also work well.

Natural Almond Butter - Creates a rich, fudgy texture and acts as a binder. Make sure to use unsweetened almond butter.

Dairy-free chocolate chips - Go with your favorite vegan chocolate chips here, I like the Enjoy Life brand.

Water, vanilla extract, and salt.

How to Make Chocolate Chocolate Chip Bars

Before you start: Preheat the oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper.

Step 1: In a small bowl, stir together flaxseed and water. Let sit for 5 minutes until thickened.

Step 2: In a medium bowl, whisk together almond flour, cocoa powder, baking soda, and salt.

Step 3: Add to the bowl the flax egg, maple syrup, almond butter, and vanilla extract. Stir until a thick, cohesive batter forms.

Step 4: Fold in chocolate chips then press evenly into the prepared pan. Bake for 18-22 minutes, until the edges are set and the center is just firm. Let cool completely before slicing.

Variations

Try different mix-ins to change these bars to your taste!

Chocolate-Coconut: Stir in ¼ cup unsweetened, shredded coconut.
Chocolate-Mint: Stir in a few drops of pure peppermint extract.
Mocha: Replace the water with strong, brewed coffee.
Chocolate-Nut: Stir in a handful of chopped walnuts or pecans.

Recipe Tips

Let the parchment paper overhang the edges of the pan when lining it. This makes it easy to lift the bars from the pan when you're ready to slice.
Don't overbake these bars! Take them out of the oven when the edges feel firm and the center is just set. This will ensure they remain moist and tender.
For the cleanest slices, let the cookie bars cool fully (or even refrigerate for an hour) before cutting with a large, sharp knife.
Try serving warm with a scoop of dairy-free chocolate ice cream for the ultimate dessert.

More Chocolate Chip Recipes

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📖 Recipe

Chocolate Chocolate Chip Bars (Gluten-Free, Vegan)

Course Dessert, Snack

Cuisine American

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 10

Cook Time 20

Total Time 30

Servings bars

Calories 181kcal

Author Tessa

Ingredients

1 tablespoon ground flaxseed
2 ½ tablespoon water
1½ cups almond flour
¼ cup cocoa powder
½ teaspoon baking soda
½ teaspoon salt
⅓ cup maple syrup
¼ cup natural almond butter well stirred
1 teaspoon pure vanilla extract
½ cup dairy-free chocolate chips

US Customary - Metric

Instructions

Preheat the oven to 350°F. Line an 8×8-inch baking pan with parchment paper.
In a small bowl, stir together flaxseed and water. Let sit for 5 minutes until thickened.
In a medium bowl, whisk together almond flour, cocoa powder, baking soda, and salt. Add to the bowl the flax egg, maple syrup, almond butter, and vanilla extract. Stir until a thick, cohesive batter forms.
Fold in chocolate chips then press evenly into the prepared pan. Bake for 18-22 minutes, until the edges are set and the center is just firm. Let cool completely before slicing.

Notes

Storage: Store the cooled bars in an airtight container at room temperature for up to 5 days. Alternatively, freeze for up to 3 months (thaw at room temperature before eating).

Nutrition

The post Chocolate Chocolate Chip Bars (Gluten-Free, Vegan) appeared first on Salted Plains.

Best Pinto Bean Substitutes

Tessa — Sat, 13 Jun 2026 00:10:08 +0000

Looking for a pinto bean substitute? Explore our guide to find the best pinto bean alternatives such as cannellini, borlotti and black beans. Learn how to make substitutions for similar results in a variety of recipes.

What are pinto beans?

Pinto beans are a popular variety of the common bean (Phaseolus vulgaris). When dry they have a beige color with a dark brown mottled appearance. The word 'pinto' in Spanish means 'painted' or 'spotted' which refers to this mottling. Cooked beans lose this mottling and have a uniformly pinkish-brown color.

They're high in plant-based protein, prebiotic fiber, and micronutrients such as B vitamins. They're also a source of antioxidants which can help reduce inflammation and oxidative stress in the body.

Pinto beans are very popular in Latin-American cuisine, but are also often consumed in the US. You may have tried them before in dishes like refried beans, chilis and stews where they provide a very creamy, hearty texture and mild, nutty flavor.

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Uses

Pinto beans are used in many dishes around the world, here are some of the most popular ones which you may have tried:

Refried beans - The beans become very creamy and soft when boiled making them perfect for mashing into a smooth puree. This is usually cooked with some onion, fat, and seasonings which results in a flavorful dip or spread for using in a variety of Mexican dishes.

Burritos - Cooked beans can be spiced and spooned into burritos as a vegetarian or vegan protein source.

Chilis - Pinto beans are a common addition to chili where they bulk up the stew, absorbing flavor, and retain their creamy texture.

Stewed beans - 'Frijoles de la olla' meaning 'beans of the pot' is a traditional way to serve the beans, simply cooked in simmering water with garlic, onion, and salt.

Salads - They make a great addition to bean salads with their soft and creamy texture.

What is a good substitute for pinto beans?

Black Beans

With their dark hue and 'meaty' texture, black beans can work perfectly as a go-to swap for pinto beans. They work great in burritos, salads, and chilis as they hold up well when boiled or can be mashed to make refried beans.

To substitute, use a 1:1 ratio.

Borlotti Beans

Have a similar mottled appearance to pinto beans with pinky-brown and white coloring. They have a lovely buttery texture that mashes well. They're also classic in Italian cooking for using in soups and stews, so are a great swap in that context, too.

To substitute, use a 1:1 ratio.

Red Kidney Beans

Are firmer and less creamy than pinto beans, holding their shape well when boiled and have a deep flavor. This makes red kidney beans a great substitute to use in chili, stews or burrito fillings. Their thicker skins make them less suited to mashing.

To substitute, use a 1:1 ratio.

Cannellini Beans

Sometimes called 'white kidney beans', and usually used in Italian cooking. They have a milder flavor than pinto beans and a much paler color but work well in soups, salads, or chilis. They break down well into a creamy mash so can be used for refried beans, if needed.

To substitute, use a 1:1 ratio.

Great Northern Beans

Similar to the small white navy bean or larger lima bean, these are a white, medium-sized bean with a firm texture. Add into brothy, liquid-based recipes like soup, salad, or chili (like this pumpkin chili) where they'll retain their shape to add some texture. They produce a similarly creamy puree to pintos so can be great for making refried beans.

To substitute, use a 1:1 ratio.

Top tips

Cook time: If cooking beans from dry, be sure to check the cook time needed. Dry beans must be soaked overnight, with pinto beans then needing to be simmered for 60-90 minutes. Other beans can differ in their cook times so you may need to adjust the recipe based on this.
Adding liquid: Firmer beans may absorb more water when cooking so you may need add extra liquid to make sure the beans are adequately hydrated.
Flavor and texture: Consider the desired taste and texture of the finished dish when choosing your substitute. Firmer, flavorful options like kidney and black beans work great in chilis, salads, and stews. Creamier beans like borlotti, Great Northern, or cannellini beans mash easily to make creamy refried beans.

FAQs

Can pinto beans replace meat?

Yes, you can use pinto beans for their high protein content and slightly meaty texture to replace (either partially or fully) meats like ground beef, pork or chicken in a variety of dishes. They work well in recipes where there are added spices and aromatics like taco fillings, burrito bowls and chilis.

What is a good substitute for pinto beans in refried beans?

Borlotti, Great Northern, or cannellini beans make a great swap when making refried beans thanks to their thinner skins and soft, creamy texture which makes them easy to mash. Black beans will also work if you want a darker color, they'll produce a slightly chunkier, yet still creamy, mash.

What is a good substitute for pinto beans in chili?

You can swap out pinto beans for black beans, kidney beans, or borlotti beans which will retain their texture when stewed and won't just turn into mush.

Conclusion

There are lots of options when it comes to swapping out pinto beans in a variety of recipes like chilis, refried beans, and salads. When choosing your substitute, make sure you consider the color, flavor and texture you're looking for in the finished dish, and you'll be right on track to cook up your favorite recipes.

More gluten-free substitutes

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Peach Banana Smoothie

Tessa — Tue, 09 Jun 2026 22:27:24 +0000

This Peach Banana Smoothie is creamy, cooling and naturally sweetened. Flavored with warming ginger and cinnamon and a spoonful of almond butter for a nutritious breakfast you can take on the go. Gluten-free, vegan, refined sugar-free.

A Naturally Sweet, Satisfying Smoothie

There's nothing better than a cold, creamy smoothie on a hot day! I love to whip one up in the morning as a simple grab-and-go breakfast that's packed with nutrition. By making them at home you can skip the added fruit juice that's common in pre-made smoothies, using whole fruit instead which still contains satiating dietary fiber. I also like to add some fat and protein in the form of almond butter and hemp seeds which create a more balanced drink and keep me going all morning.

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Ingredients and Substitutions

Frozen peach slices - When peaches are in season, I find it best to buy them fresh (make sure they're fully ripe!) then slice and freeze. You can also buy them pre-sliced and frozen from the grocery store which is great when they're out of season. Nectarines are a great substitute.

Frozen banana slices - Adds vitamins B, C, E and fiber to the smoothie while naturally sweetening it. Use pre-sliced, frozen ones from the store or slice and freeze them yourself.

Almond milk - Go for an unflavored, unsweetened almond milk (or other non-dairy milk). This helps everything blend up nicely while bringing some creaminess.

Ginger - Fresh grated ginger adds a warming, slightly tropical flavor that works so well with the peaches! If you don't have any, you can use ¼ teaspoon dried ground ginger instead.

Hemp seeds - Provide healthy fats, fiber and protein to keep you fuller for longer. Make sure you're using hulled hemp seeds (a.k.a. hemp hearts) which have the tough outer shell removed.

Almond butter - Rich in vitamin E, healthy fats and protein while adding a creamy, toasty note to the smoothie. Can be switched out for cashew butter which has a more neutral flavor. Sunflower seed butter also works if you need to make it nut-free.

Cinnamon, vanilla extract, and sea salt.

How to Make a Peach Banana Smoothie

Step 1: Add frozen peaches, bananas, almond milk, ginger, hemp seeds, almond butter, vanilla, cinnamon, and sea salt to a high-speed blender.

Step 2: Blend until thick and creamy, stopping to scrape down the sides as needed. Add a splash of almond milk only if needed. Serve immediately.

Variations

Swap the frozen banana for frozen cauliflower which has a neutral flavor but brings a creamy texture.
Swap the peaches for apricots or nectarines.
Use flaxseeds in place of hemp seeds.
Add a scoop of your favorite vanilla protein powder.
Add a handful of baby spinach or kale for extra nutrients.

Recipe Tips

If the blender is having a hard time blitzing everything up, let the mixture sit at room temperature for 5 minutes. This softens up the fruit slightly which makes it easier to blend.
If freezing your own fruit, freeze the fruit slices on a lined sheet pan before tipping into an airtight container to store in the freezer. This will stop them clumping together.
For even quicker prep, you can add all the ingredients (except the almond milk and vanilla extract) into an airtight container and store in the freezer. That way you can easily dump everything into your blender and whiz up with the liquids when you're ready.
If you don't have a high-speed blender, you can make this in a food processor instead.
The peaches and bananas provide the natural sweetness for this smoothie. If you find you want it a bit sweeter, you can add a drizzle of maple syrup, agave nectar, honey or even a pitted date.

More Smoothie Recipes

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📖 Recipe

Peach Banana Smoothie

Course Breakfast, Drinks

Cuisine American

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 5

Cook Time 0

Total Time 5

Servings -2 servings

Calories 475kcal

Author Tessa

Ingredients

1 ½ cups frozen peach slices
½ cup frozen sliced bananas
1 cup unsweetened almond milk
½ teaspoon freshly grated ginger
2 tablespoons hemp seeds
1 tablespoon almond butter
¼ teaspoon vanilla extract
⅛ teaspoon ground cinnamon
Pinch of salt

US Customary - Metric

Instructions

Add frozen peaches, bananas, almond milk, ginger, hemp seeds, almond butter, vanilla, cinnamon, and salt to a high-speed blender.
Blend until thick and creamy, stopping to scrape down the sides as needed. Add a splash of almond milk only if needed. Serve immediately.

Notes

Make-ahead: Add everything except the almond milk and vanilla extract to an airtight container and store in the freezer for up to 1 month. When ready to make, tip the contents of the container into your blender and add the almond milk and vanilla, blending as usual.

Nutrition

The post Peach Banana Smoothie appeared first on Salted Plains.

Turmeric Black Pepper Chicken with Asparagus

Tessa — Thu, 04 Jun 2026 17:39:36 +0000

This Turmeric Black Pepper Chicken with Asparagus is fresh, fragrant and cooked up in one pan. Featuring fresh garlic, lemon and smoked paprika for a flavor-packed dish that's ready in under 30 minutes. Gluten-free, dairy-free, egg-free.

Simple Ingredients, Maximum Flavor

I love a one-pan meal that's ready in under 30 minutes (just like my Turkey Taco Skillet) and this Turmeric Black Pepper Chicken fits the bill! The chicken thighs are flavorful and juicy while asparagus cooks up quickly for added freshness and fiber. A simple seasoning mix of turmeric, black pepper, smoked paprika and cumin is married with garlic and zingy lemon for a satisfying, protein-packed dinner.

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Ingredients and Substitutions

Ground turmeric - An anti-inflammatory spice with an earthy flavor and bright yellow color. You can also use finely grated, fresh turmeric instead.

Black pepper - A compound called piperine in the black pepper helps with the absorption of the anti-inflammatory compounds in turmeric. Use freshly ground for the best flavor.

Ground cumin and smoked paprika - Enhance the savory flavors in the dish. Cumin brings an earthy, nutty note while paprika adds a sweet, smoky flavor.

Olive oil - Used for sautéing the chicken and asparagus, this flavorful oil can be swapped out for avocado oil, if preferred.

Chicken thighs - Juicy and flavorful, boneless skinless chicken thighs cook up quickly on the stovetop. Chicken breast also works for a lighter option.

Garlic - Use fresh garlic for the best flavor. Pre-chopped can be used to speed up prep.

Asparagus - Snap off the woody ends by gently bending the bottom section of each asparagus spear. Broccolini or green beans can also be used.

Lemon juice - Balances the flavors and brings a fresh note. Use fresh-squeezed for the best flavor.

Salt

How to Make Turmeric Black Pepper Chicken with Asparagus

Step 1: In a bowl, toss chicken with turmeric, black pepper, cumin, smoked paprika, and salt. Coat evenly.

Step 2: Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken in a single layer. Cook 5-7 minutes, stirring occasionally, until browned and nearly cooked through. Transfer to a plate.

Step 3: Lower heat to medium. Add remaining tablespoon olive oil. Stir in garlic and cook for 30 seconds. Add asparagus and sauté 3-4 minutes until bright green and crisp-tender.

Step 4: Return chicken to pan. Cook 2-3 minutes, stirring, until chicken is warmed through. Add lemon juice, stir to combine and season with additional salt and pepper as desired.

Recipe tips

Pat the chicken dry with paper towels before seasoning to help it brown properly when cooked.
Cut the chicken into evenly sized pieces so they all cook at the same rate.
Crowding the pan when searing the chicken will cause it to steam, not caramelize. You can cook it in a couple of batches, if needed.
Asparagus cooks quickly and is best served when still vibrant and slightly crisp.
For a vegan version, try using chunks of firm tofu in place of the chicken.

Serving suggestions

Spoon over a bowl of steamed millet or quinoa.
For a cozy option, try my Mashed Potato Squash or Mexican Roast Potatoes.
Want more vegetables? Roast up some Carrots and Zucchini or toss together a Chickpea Avocado Salad.

More Gluten-Free Chicken Recipes

Lemon Garlic Chicken with Potatoes

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📖 Recipe

Turmeric Black Pepper Chicken with Asparagus

Course Main Course

Cuisine American

Diet Gluten Free, Low Lactose

Prep Time 10

Cook Time 18

Total Time 28

Servings servings

Calories 300kcal

Author Tessa

Ingredients

1 ½ teaspoons ground turmeric
1 teaspoon freshly ground black pepper
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon salt
2 tablespoons olive oil divided
1 ½ pounds boneless skinless chicken thighs (or chicken breast), cut into 1-inch pieces
4 cloves garlic minced
1 pound asparagus trimmed and cut into 2-inch pieces
2 tablespoons fresh lemon juice half of one large lemon

US Customary - Metric

Instructions

In a bowl, toss chicken with turmeric, black pepper, cumin, smoked paprika, and salt. Coat evenly.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken in a single layer. Cook 5-7 minutes, stirring occasionally, until browned and nearly cooked through. Transfer to a plate.
Lower heat to medium. Add remaining tablespoon olive oil. Stir in garlic and cook for 30 seconds. Add asparagus and sauté 3-4 minutes until bright green and crisp-tender.
Return chicken to pan. Cook 2-3 minutes, stirring, until chicken is warmed through. Add lemon juice, stir to combine and season with additional salt and pepper as desired.
Serve with rice, cauliflower rice, quinoa, roasted sweet potatoes, or enjoy as-is.

Notes

Storage: Allow leftovers to cool then store in an airtight container in the refrigerator for up to 3 days.

Reheating: Stir over medium heat in a skillet on the stove until piping hot throughout.

Nutrition

The post Turmeric Black Pepper Chicken with Asparagus appeared first on Salted Plains.

White Bean Pasta

Tessa — Thu, 28 May 2026 15:57:59 +0000

This simple White Bean Pasta uses pantry staples of cannellini beans, garlic and lemon to make a flavorful and filling vegan dinner. Broccoli adds texture while the beans bring a creamy texture and plant-based protein to this quick, nourishing meal. Gluten-free, vegan.

A Balanced Meal in One Bowl

A comforting bowl of pasta is something I often turn to when I've had a busy day. This white bean pasta is a recent favorite, with plant-based protein, fiber, greens, and healthy fats all in one bowl. The broccoli roasts as the pasta cooks, meaning this comes together easily in just 30 minutes. Garlic and lemon bring a fresh, light flavor and are simple, pantry-friendly ingredients you probably already have on hand.

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Ingredients and Substitutions

Gluten-free pasta - Use whichever shape of gluten-free pasta you prefer here. If not gluten-free, you can use regular or whole wheat pasta, instead.

Broccoli - Adds texture, color and vitamins C and K to this delicious pasta. Can be swapped out for roasted cauliflower for a different flavor.

Olive oil - This flavorful oil is used for roasting the broccoli and sautéing the garlic. Avocado oil also works great here.

Garlic - Use fresh garlic for the best flavor. Pre-chopped garlic can be used to speed up prep.

Cannellini beans - Have a creamy texture and mild flavor while bringing prebiotic fiber and plant-based protein. Change them up with chickpeas or lima beans if you like.

Lemon - The zest brings a light, citrus flavor while the juice adds a balancing acidity. Use an organic, unwaxed lemon and finely grate the zest using a microplane or fine grater.

Red pepper flakes - For a touch of heat, red pepper flakes are a simple, flavorful addition. Feel free to omit for a milder dish.

Parsley - Adds a vibrant color and fresh flavor that works so well with the lemon and garlic. Swap out for basil, if you like.

Salt and black pepper

How to Make White Bean Pasta

Before you start: Preheat the oven to 425°F. Line a baking sheet with parchment paper.

Step 1: Place the broccoli florets on the prepared baking sheet. Drizzle with 1 tablespoon olive oil, then season with ¼ teaspoon salt and ¼ teaspoon black pepper. Toss to coat and spread in an even layer. Roast for 15-18 minutes, or until tender and lightly browned. While the broccoli roasts, bring a large pot of salted water to a boil. Cook the gluten-free pasta according to package instructions until al dente. Reserve 1 cup pasta water, then drain the pasta.

Step 2: Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 1 minute, stirring frequently, until fragrant. Stir in the cannellini beans, ¼ teaspoon salt, ¼ teaspoon black pepper, red pepper flakes, and a ½ cup of the reserved pasta water, and cook for 2-3 minutes, gently stirring until warmed through.

Step 3: Add the cooked pasta, roasted broccoli, lemon zest, and lemon juice to the skillet. Toss to combine. If the pasta seems dry, add a few tablespoons of the reserved pasta water until the sauce lightly coats the pasta. Remove from heat and sprinkle with chopped parsley. Taste and adjust seasoning with additional salt or lemon juice if desired. Serve warm.

Variations

Stir in a couple of handfuls of baby spinach or chopped kale near the end of cooking, until wilted.
Mix in a few spoonfuls of homemade vegan pesto.
Swap the broccoli for roasted asparagus or sautéed mushrooms.
Sprinkle arugula over the pasta just before serving for a fresh, peppery kick.

Recipe tips

Lightly mash some of the cannellini beans in the pan with the back of a spoon. This creates a creamy texture.
Adding some of the pasta water back to the pan creates a silky sauce and seasons it.
Keep an eye on the broccoli while its in the oven, it roasts up quickly!
Top with a sprinkle of vegan cashew parmesan for a cheesy, salty hit.
Add a bit of the liquid from the can of cannellini beans to the sauce. Its starchy texture helps the sauce to emulsify.
Serve with wedges of lemon for squeezing over to add an extra bit of freshness.

More Tasty Recipes Featuring Beans

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📖 Recipe

White Bean Pasta with Roasted Broccoli

Course Main Course

Cuisine American, Italian

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 414kcal

Author Tessa

Ingredients

8 ounces gluten-free pasta bowtie or penne
3 cups broccoli florets
2 tablespoons olive oil divided
4 cloves garlic minced
½ teaspoon salt divided
½ teaspoon black pepper divided
1 x 15-ounce can cannellini beans, drained and rinsed
¼ teaspoon crushed red pepper flakes optional
1 teaspoon lemon zest
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley optional

US Customary - Metric

Instructions

Preheat the oven to 425°F. Line a baking sheet with parchment paper.
Place the broccoli florets on the prepared baking sheet. Drizzle with 1 tablespoon olive oil, then season with ¼ teaspoon salt and ¼ teaspoon black pepper. Toss to coat and spread in an even layer. Roast for 15-18 minutes, or until tender and lightly browned.
While the broccoli roasts, bring a large pot of salted water to a boil. Cook the gluten-free pasta according to package instructions until al dente. Reserve 1 cup pasta water, then drain the pasta.
Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the minced garlic and cook for about 1 minute, stirring frequently, until fragrant.
Stir in the cannellini beans, ¼ teaspoon salt, ¼ teaspoon pepper, red pepper flakes, and a ½ cup of the reserved pasta water, and cook for 2-3 minutes, gently stirring until warmed through.
Add the cooked pasta, roasted broccoli, lemon zest, and lemon juice to the skillet. Toss to combine. If the pasta seems dry, add a few tablespoons of the reserved pasta water until the sauce lightly coats the pasta.
Remove from heat and sprinkle with chopped parsley. Taste and adjust seasoning with additional salt or lemon juice if desired. Serve warm.

Notes

Storage: Allow leftovers to cool then transfer to an airtight container. Store in the refrigerator for up to 3 days.

Reheating: Stir the pasta with a splash of water in a skillet over a medium-low heat until piping hot. You can also microwave individual portions of pasta in a microwave-safe bowl until piping hot throughout.

Nutrition

The post White Bean Pasta appeared first on Salted Plains.

Best Lentil Substitutes

Tessa — Tue, 19 May 2026 15:04:27 +0000

Looking for a Lentil Substitute? Explore this guide to help you find the best swap for your recipe, from chickpeas and split peas to quinoa and black beans.

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What are lentils?

Lentils are the edible seeds (i.e. pulses) from the legume Lens culinaris. They are rich in plant-based protein and fiber, making them a staple in many cuisines around the world. Common varieties include beluga, French (Puy), green and brown. You can also find split lentils (e.g. red split lentils) where the lentils have been halved and their seed coat removed. Generally, lentils are quite small and cook much quicker than many other pulses, especially since they don't require soaking, with split lentils being the quickest to cook.

Uses

Due to their high nutrient density, quick cooking, and mild, earthy flavor, lentils are incredibly versatile to use in your cooking.

Cooked for adding to salads: Lentils (typically whole, not split) can be boiled in water or seasoned broth until tender then drained, cooled and scattered into salads or marinated in a vinaigrette as a nutritious side dish.
Stewed into curries and soups: Adding lentils into hearty soups or curries helps to thicken them and results in a hearty texture. Split lentils work especially well for this as they break down easily and lend a creamy texture.
As a ground meat substitute: Cooked whole lentils have a firm, meaty texture which makes them perfect for using in veggie burgers or meatballs, plant-based ragu, vegetarian casseroles and taco fillings.
Blended into batters: In Indian cuisine, lentils and rice are blended into a thin batter and fermented, then spread thin on a hot skillet and cooked to make a crisp, rolled crepe known as dosa. This also works for other batters such as these Red Lentil Pancakes.
Puréed into dips and spreads: Split lentils can be cooked until very tender then blended up to make a creamy hummus-style dip. Whole, cooked lentils are can be blended up with other ingredients like mushrooms and onions to make vegetarian pâté.

What is a good substitute for lentils?

If you haven't got any lentils in the pantry, here are some ideas for what to swap them out for:

Chickpeas

Chickpeas are also members of the legume family but are much larger than lentils. If using dry chickpeas, they must be soaked overnight before cooking and will take much longer to cook. They make a good substitute for whole lentils in salads and soups, or can be mashed and used in veggie burgers and dips.

To substitute, use a 4:5 ratio (2 cups cooked lentils to 2.5 cups cooked chickpeas).

Split Peas

With a similar size and texture to lentils, these pulses don't require soaking, and take slightly longer to cook. They make a particularly good substitute for split lentils, especially in stews or curries.

To substitute, use a 1:1 ratio (1 cup cooked lentils to 1 cup cooked split peas).

Black Beans

Black beans have an earthy, nutty flavor and deep color which makes them great for replacing brown or puy lentils in salads or ground meat substitutes (especially when lightly mashed). They're larger than lentils so require soaking before cooking.

To substitute, use a 4:5 ratio (2 cups cooked lentils to 2.5 cups cooked black beans).

White Beans

Creamy, tender and pale, these legumes are larger than lentils and require soaking before cooking. They work best in salads, soups and dips.

To substitute, use a 4:5 ratio (2 cups cooked lentils to 2.5 cups cooked white beans).

Quinoa

A high protein, quick-cooking pseudocereal with a small grain size that becomes soft and fluffy when simmered. It works well to replace lentils veggie burgers, salads and soups although it won't thicken stews as much as split lentils do.

To substitute, use a 1:1 ratio (1 cup cooked lentils to 1 cup cooked quinoa).

Top tips

Here are some things to consider when swapping out lentils in a recipe:

Texture of the dish: If split lentils are added to thicken (like in dal or hearty soups), choose split peas as they break down easily into a creamy texture. If lentils are used for their 'meaty' texture, use cooked chickpeas or black beans as they hold their shape well.
Flavor: Earthier lentils like Puy or brown lentils are best replaced with flavorful swaps like black beans or chickpeas like for this lentils and rice recipe. For a milder taste, go with quinoa or white beans.
Cook time: Lentils don't require soaking and are often added dry, straight into soups or curries. If you're using dried beans you'll need to soak them overnight before cooking. In soups or curries, soaked beans may benefit from a pre-cook in boiling water before being drained and added to the soup/curry to finish cooking. This will prevent the other ingredients in the dish becoming overcooked.
Liquid absorbency: Some swaps may need more or less water than lentils depending on what you're using, so keep an eye on the pot to make sure it isn't running dry. You can always top up with water, as needed, to rectify this. If using canned beans in a recipe calling for dry lentils, they won't absorb water like the lentils do, so you may need to reduce the total amount of liquid in the recipe.

FAQs

Can lentils replace meat?

Whole lentils such as Puy or brown lentils have a meaty texture and hold their shape when cooked. They're also high in plant-based protein. This makes them great for replacing ground beef (or using as a low-cost meat 'extender') in many recipes.

What is a good substitute for lentils in curry?

In curries like dal where lentils are the star of the dish, you can use split peas. They will break down in a similar fashion to split red lentils, thicking the curry and giving it a creamy texture. If whole lentils are used in a curry for their firm texture, swap them out for chickpeas instead.

What is a good substitute for lentils in salad?

Cooked lentils have a firm texture and small size that works well in hearty salads. You can try using cooked quinoa as a quick swap, or try canned chickpeas or white beans, instead.

Conclusion

Lentils are a cheap and versatile ingredient with a variety of culinary uses. Several alternative legumes make great substitutes, as does quinoa in certain applications. Make sure you take into consideration the texture, flavor and cooking time to choose the right substitute for your recipe.

More gluten-free substitutes

The post Best Lentil Substitutes appeared first on Salted Plains.

Chicken Quinoa Bowl with Roasted Carrots

Tessa — Sat, 09 May 2026 20:15:44 +0000

This Chicken Quinoa Bowl is a nutritious, flavorful meal that's endlessly customizable and speedy to prep. Served up with sweet roasted carrots and peppery arugula it's light, fresh and so delicious. Gluten-free, dairy-free.

Perfect Meal Prep for Lunch or Dinner

Eating a balanced diet throughout the day can be challenging when you're low on time, which is why so many of us turn to meal prep. This quinoa bowl is ideal for prepping ahead as it's delicious served warm or cold. I love it as an easy option for lunch when I need something quick and satisfying. It's the perfect base for customizing with different toppings or vegetables: go burrito-bowl style with salsa and black beans, or drizzle on some hot sauce for a spicy kick.

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Ingredients and Substitutions

Quinoa - This pseudo-cereal is a great source of complete protein that's naturally gluten-free. It's also high in fiber and micronutrients making it the perfect base for this bowl.

Water or chicken broth - Used for cooking the quinoa. Water works great but chicken broth can be used to infuse more flavor into the quinoa. If using broth, check it's certified gluten-free.

Carrots - Are roasted to enhance their natural sweetness. Can be swapped for sweet potato or butternut squash.

Olive oil - Helps the chicken and carrots to caramelize in the oven. Avocado oil also works as a substitute.

Chicken breasts or thighs - Bring lean protein to these bowls. Use boneless, skinless breasts or thighs for easy prep and quick cooking.

Garlic - Adds depth of flavor to the chicken and carrots. Use pre-chopped garlic to speed up prep.

Dried thyme and oregano - Are an easy way to add flavor to the bowl. You can use fresh instead if you've got them on hand.

Arugula or baby spinach - For added greens and freshness in these bowls. Arugula has a peppery flavor whereas spinach is more neutral, so go with your preference.

Lemon juice - Brightens up the flavors, lightly dressing the vegetables and chicken. Use fresh-squeezed juice here.

Avocado and pumpkin seeds - Optional toppings with healthy fats to sprinkle on. Avocado brings creaminess while pumpkin seeds add crunch.

Salt and black pepper

How to Make Chicken Quinoa Bowl with Roasted Carrots

Before you start: Preheat the oven to 425°F. Line a large baking sheet with parchment paper.

Step 1: Rinse the quinoa under cold water using a fine mesh sieve. In a medium saucepan, combine the quinoa and water (or broth). Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until the liquid is absorbed. Remove from heat and fluff with a fork.

Step 2: Place sliced carrots on one half of the prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly. Place the chicken on the other half of the sheet pan. Drizzle with olive oil and season the chicken with garlic, oregano, thyme, salt, and pepper. Roast for 18-22 minutes, stirring halfway through, until the carrots are tender and lightly caramelized and the chicken has reached an internal temperature of 165°F.

Step 3: Allow the chicken to rest for 5 minutes, then slice. Divide the cooked quinoa among four bowls. Top each bowl with roasted carrots, sliced chicken, and a handful of arugula or spinach.

Step 5: Drizzle each bowl with fresh lemon juice. Add pumpkin seeds or avocado if desired. Serve warm.

Variations

Use this recipe as a base to customize to your preference!

Swap the carrots for Brussels sprouts, diced eggplant or beets.
Season the chicken with curry powder instead of the dried herbs.
Add cooked black beans and some spicy mango salsa for a burrito-style bowl.
Add extra toppings like cherry tomatoes, pickled red onion or cucumber.
Drizzle on some dairy-free ranch dressing for added creaminess.

Recipe tips

Cut the carrots into evenly sized pieces so they roast at the same rate.
Make sure the carrots and chicken are spread in one layer on the baking sheet (overcrowding them will prevent them caramelizing). If your baking sheet isn't large enough to hold both chicken and carrots, divide them between two sheets.
Rinsing the quinoa before cooking removes the bitter saponins.
Resting the chicken for a few minutes before serving results in juicier meat.
Add the arugula or spinach just before serving. They're tender greens which will wilt quickly once added to the warm bowl.

FAQs

Can you make it ahead of time?

You can cook the quinoa and roast the chicken with the carrots ahead of time. Store them separately in airtight containers in the refrigerator for up to 4 days. Add the arugula/spinach, lemon juice and optional toppings just before serving.

Is it better to eat this warm or cold?

You can enjoy it both ways! Serve warm for a cozier meal, or cold for more of a hearty salad vibe.

Can I use rotisserie chicken?

Yes! You can shred a rotisserie chicken and use it in place of the chicken breasts/thighs to cut down on prep time.

More Chicken Recipes

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📖 Recipe

Chicken Quinoa Bowl with Roasted Carrots

Course Main Course

Cuisine American

Diet Gluten Free, Low Lactose

Prep Time 15

Cook Time 25

Total Time 40

Servings servings

Calories 504kcal

Author Tessa

Ingredients

For the quinoa:

1 cup uncooked quinoa
2 cups water or chicken broth

For the roasted carrots:

3 cups carrots peeled and sliced
1 tablespoon olive oil
¼ teaspoon sea salt
¼ teaspoon black pepper

For the chicken:

1 pound boneless, skinless chicken breasts or thighs
1 tablespoon olive oil
2 cloves garlic minced
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon fresh lemon juice plus extra for garnish

For assembling the bowls:

2 cups fresh arugula or baby spinach

Optional toppings:

¼ cup pumpkin seeds
1 avocado sliced

US Customary - Metric

Instructions

Rinse the quinoa under cold water using a fine mesh sieve. In a medium saucepan, combine the quinoa and water (or broth). Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until the liquid is absorbed. Remove from heat and fluff with a fork.
Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
Place sliced carrots on one half of the prepared baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat evenly. Place the chicken on the other half of the sheet pan. Drizzle with olive oil and season the chicken with garlic, oregano, thyme, salt, and pepper. Roast for 18-22 minutes, stirring halfway through, until the carrots are tender and lightly caramelized and the chicken has reached an internal temperature of 165°F.
Drizzle chicken with lemon juice. Allow the chicken to rest for 5 minutes, then slice.
Divide the cooked quinoa among four bowls. Top each bowl with roasted carrots, sliced chicken, and a handful of arugula or spinach. Add pumpkin seeds, avocado, or extra lemon juice. Serve warm.

Notes

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat the quinoa, carrots, and chicken before serving, then add fresh greens.

Nutrition

The post Chicken Quinoa Bowl with Roasted Carrots appeared first on Salted Plains.

Chocolate Protein Smoothie (Without Protein Powder)

Tessa — Thu, 30 Apr 2026 23:42:05 +0000

This Chocolate Protein Smoothie tastes just like dessert! It's made without protein powder, using whole foods (almond butter and hemp seeds) to bring naturally occurring protein instead. Frozen riced cauliflower and sliced banana give it the creamiest texture while boosting the nutrition of this antioxidant-rich smoothie. Gluten-free, vegan.

A Protein Smoothie with Real Food Ingredients

This smoothie has all the components to start the day off right! Natural, whole-food sources of protein and healthy fats from the hemp seeds and almond butter provide lasting fullness. The thick, milkshake-like texture comes from frozen cauliflower (don't worry, you can't taste it!) which adds vitamins, too. It's naturally sweetened with banana and date, which balance the bitterness of the antioxidant-rich cacao. The best part? You can prep the ingredients ahead to stash in the freezer for a quick and nourishing breakfast on busy mornings.

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Ingredients and Substitutions

Frozen banana - Rich in Vitamins B, C and E plus fiber. Adds natural sweetness and a creamy, thick texture to the smoothie.

Almond milk - Helps everything blend together into a smooth texture. Other unsweetened, non-dairy milks (e.g. oat milk or hemp milk) also work great.

Hemp seeds - These little seeds add protein, fiber and omega-3 fats. Make sure you're using hemp hearts (sometimes called shelled hemp seeds), not whole hemp seeds.

Almond butter - Boosts the protein content and brings healthy fats while enhancing the creamy texture. Cashew butter is also delicious.

Cacao powder - A less processed version of cocoa powder, rich in heart-healthy antioxidants. Brings a rich, chocolatey flavor.

Medjool date - Brings natural sweetness and fiber, helping to balance the bitterness of the cacao powder. Can be omitted or substituted with 1 tablespoon maple syrup.

Frozen riced cauliflower - Has a neutral flavor while providing a creamy texture and body. Frozen, chopped zucchini can also be used.

Pure vanilla extract and salt

How to Make Chocolate Protein Smoothie

Step 1: Add almond milk, hemp seeds, almond butter, cacao powder, date, cauliflower, vanilla extract, and sea salt to the blender.

Step 2: Blend 45-60 seconds until completely smooth and thick.

To prep ahead: Add everything except milk into jars, silicone bags, or single serve blender cups. Freeze. When ready, dump into blender, add milk and blend. If using a blender cup, add milk to the cup directly. Keeps 2-3 months frozen.

Variations

Use this smoothie as a base and switch up the flavors:

Chocolate Peanut Butter: Swap the almond butter for peanut butter.
Mocha: Swap ¼ cup of the almond milk for strong, brewed coffee.
Chocolate-Orange: Add the finely grated zest of ½ an orange.
Added greens: Add a handful of frozen spinach or chopped kale.

Recipe tips

Use an overripe banana for the sweetest flavor. Freeze the slices in a single layer on a lined tray then transfer to an airtight bag and store in the freezer.
You can adjust the thickness of the smoothie by changing the amount of almond milk.
If you can't find frozen, riced cauliflower at the store you can easily make it. Shred a fresh cauliflower on the coarse side of a box grater, spread on a lined tray and freeze. Once frozen, tip into an airtight bag and store in the freezer.

FAQs

Can you taste the cauliflower?

No, the cauliflower has a mild flavor which is masked by the addition of banana and cacao powder. It's a great way to get added veggies in a smoothie while adding a creamy, thick texture.

Can I use a fresh banana instead of frozen?

Yes, choose an overripe banana preferably as it has a sweeter flavor. The smoothie won't be as cold and creamy though so you may want to blend in a few ice cubes, too.

Can I make this without a blender?

Yes, you can use a food processor to blend everything up instead!

More Chocolate Recipes

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📖 Recipe

Chocolate Protein Smoothie (Without Protein Powder)

This Chocolate Protein Smoothie tastes just like dessert! It's made without protein powder, using whole-foods (almond butter and hemp seeds) to bring naturally occuring protein instead. Frozen riced cauliflower and sliced banana give it the creamiest texture while boosting the nutrition of this antioxidant-rich smoothie. Gluten-free, vegan.

Course Breakfast

Cuisine American

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 5

Cook Time 0

Total Time 5

Servings serving

Calories 542kcal

Author Tessa

Ingredients

1 cup sliced frozen banana
1 cup unsweetened almond milk or oat milk
2 tablespoons hemp seeds
1 tablespoon almond butter or cashew butter
1 tablespoon cacao powder or unsweetened cocoa powder
1 soft Medjool date, pitted (optional but recommended for sweetness)
½ cup frozen riced cauliflower adds thickness, no flavor
¼ teaspoon pure vanilla extract
Pinch sea salt

US Customary - Metric

Instructions

Add the banana, almond milk, hemp seeds, almond butter, cacao powder, date, cauliflower, vanilla extract, and sea salt to the blender.
Blend 45-60 seconds until completely smooth and thick.

To Prep Ahead:

Add everything except milk into jars, silicone bags, or single serve blender cups. Freeze. When ready, dump into blender, add milk and blend. If using a blender cup, add milk to the cup directly. Keeps 2-3 months frozen.

Nutrition

The post Chocolate Protein Smoothie (Without Protein Powder) appeared first on Salted Plains.

Strawberry Chia Parfait

Tessa — Wed, 22 Apr 2026 23:50:53 +0000

This Strawberry Chia Parfait is the perfect make-ahead breakfast. Creamy coconut chia pudding is layered up with juicy fresh strawberries and crunchy granola. Packed with fiber and protein, it's satisfying and takes just 10 minutes to prep. Gluten-free, vegan.

A Fresh and Filling Breakfast

When the weather is warming up, I love making a batch of chia pudding to keep in the refrigerator. It's a great breakfast option to have on hand for days when I have to rush out the door, or to grab as a quick snack after work. Here I layer it up into a chia parfait, with sweet strawberries and granola for crunch. It makes breakfast feel indulgent while providing fiber, healthy fats and protein to keep me going all morning.

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Ingredients and Substitutions

Chia seeds - These tiny but mighty seeds are rich in omega-3 fatty acids, fiber and protein. Once mixed with liquid they swell and thicken, creating a creamy texture.

Coconut milk - Use full-fat coconut milk from a can for the creamiest texture (give it a good shake before measuring). For a lighter option, use coconut drink from a carton or another unsweetened non-dairy milk like almond, oat or soy milk.

Maple syrup - A natural sweetener with a mild flavor. Balances the flavors in the chia pudding and helps draw moisture out from the strawberries, giving them a juicier texture. Agave syrup or honey (not vegan) also work well.

Vanilla extract - Brings a dessert-like flavor to this parfait. Use pure vanilla extract for the best flavor.

Strawberries - Sliced strawberries add sweetness and a fresh flavor. Feel free to swap for sliced peaches, cubed mango or other sliced berries.

Granola - Adds crunch and a toasty flavor. Use a certified gluten-free granola from the store or make your own!

Salt

How to Make Strawberry Chia Parfait

Step 1: In a medium bowl, whisk together chia seeds, coconut milk, maple syrup, vanilla, and salt.
Let sit for 5 minutes, then stir again to prevent clumping. Cover and refrigerate for at least 2 hours (or overnight) until thickened.

Step 2: In a small bowl, toss sliced strawberries with maple syrup (if using). Let sit for 5-10 minutes to release juices. Divide ingredients between 4 glasses or jars. Add a layer of chia pudding, then spoon over strawberries and juices, then top with granola. Repeat layers once more if desired.

Variations

Make this recipe your own by changing up the ingredients:

Swap the strawberries for mashed raspberries.
Drizzle in some peanut butter for a PB&J vibe.
Sprinkle on toasted pumpkin seeds for crunch and healthy fats.
Top with coconut yogurt for some tang and creaminess.
Add some finely grated lemon zest to the chia pudding.

Recipe tips

Chia seeds tend to clump when first mixed with liquid, so it's a good idea to give the mixture a stir after it has sat for a few minutes to break up any lumps.
Let the chia pudding chill in the refrigerator for at least 2 hours (or overnight) so it can thicken up properly.
Mixing the sliced strawberries with the maple syrup draws out some of their moisture, creating a flavorful strawberry juice around the berries.
If you prefer a thinner chia pudding, try adding ⅓ to ½ cup extra coconut milk.
If you're not a fan of the texture of chia seeds, try blending the thickened pudding before layering it up in the jars.

FAQs

Can I use frozen strawberries?

You can use frozen strawberries. It's best to simmer them with the maple syrup and a little lemon juice to make a compote instead, though.

How long should chia seeds soak?

Chia seeds need to soak for a minimum of 2 hours to allow them to absorb the liquid and create their signature, creamy texture. Soaking overnight produces the best consistency.

More Strawberry Recipes

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📖 Recipe

Strawberry Chia Parfait

Course Breakfast

Cuisine American

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 10

Chill Time 2

Total Time 2 10

Servings servings

Calories 278kcal

Author Tessa

Ingredients

Chia Pudding

½ cup chia seeds
2 cups unsweetened almond milk or coconut milk or any dairy-free milk
2 tablespoons maple syrup
1 teaspoon vanilla extract
1 pinch of salt

Strawberry Layer

2 cups fresh strawberries sliced
1-2 teaspoons maple syrup optional, for juicier berries

Crunch Layer

1-2 cups gluten-free granola

US Customary - Metric

Instructions

In a medium bowl, whisk together chia seeds, coconut milk, maple syrup, vanilla, and salt.
Let sit for 5 minutes, then stir again to prevent clumping. Cover and refrigerate for at least 2 hours (or overnight) until thickened.
In a small bowl, toss sliced strawberries with maple syrup (if using). Let sit for 5-10 minutes to release juices.
Divide ingredients between 4 glasses or jars. Add a layer of chia pudding, then spoon over strawberries and juices, then top with granola. Repeat layers once more if desired.
Serve immediately, or refrigerate up to 24 hours (add granola just before serving for best texture).

Notes

Storage: Store in the refrigerator in airtight containers for up to 24 hours before serving (add granola just before serving).

Nutrition

The post Strawberry Chia Parfait appeared first on Salted Plains.

Sweet Potato Carrot Soup

Tessa — Fri, 17 Apr 2026 22:56:15 +0000

This Sweet Potato Carrot Soup with ginger and garlic is fragrant, warming, and naturally sweet. Blended up with coconut milk for a creamy texture, it's made with simple ingredients and ready in 35 minutes. Gluten-free, vegan.

A Flavorful Soup for All Seasons

This one-pot soup is a dream to make when you want something flavorful yet quick and wholesome. The earthy sweetness of carrots and sweet potatoes is a perfect pairing here, blending up to a velvety, dairy-free puree. A touch of ginger and garlic enhances those warming flavors while coconut milk adds to the creamy texture. Serve it up as-is, or add a squeeze of lime juice and some chopped cilantro for a fresh, finishing touch.

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Ingredients and Substitutions

Olive oil - For sautéing the aromatics so their flavors can develop. Avocado or coconut oil also work well.

Onion and garlic - Build layers of flavor in the soup. Fresh is best here but you can buy pre-chopped to speed up prep.

Fresh ginger - Adds a fresh, zingy flavor. Use a spoon to peel the skin from the ginger before grating.

Carrots and sweet potatoes - Are naturally sweet and blend up into a silky smooth soup. You can use pre-chopped versions (if frozen, no need to thaw) to make things quicker.

Vegetable broth - An easy way to add depth of flavor. Chicken broth also works, if not vegetarian or vegan. Check that your broth is certified gluten-free.

Coconut milk - Use full-fat coconut milk for the creamiest texture. You can use ½ cup coconut cream mixed with ½ cup vegetable broth instead, if you like.

Red pepper flakes - An optional addition to bring a bit of spice. Feel free to omit if you prefer a mild flavor.

Sea salt and black pepper

How to Make Sweet Potato Carrot Soup

Step 1: Heat olive oil in a large pot over medium heat. Add onion and cook for 4-5 minutes until softened.

Step 2: Stir in garlic and ginger; cook 1 minute until fragrant. Add carrots, sweet potato, and broth.

Step 3: Bring to a boil, then reduce heat and simmer for 18-22 minutes, until vegetables are fork-tender.

Step 4: Use an immersion blender (or carefully transfer to a blender) and blend until smooth. Stir in coconut milk, salt, black pepper, and red pepper flakes (if using). Heat gently for 2-3 minutes and adjust seasoning to taste.

Variations

Jazz up this soup with some flavorful additions:

Add 1-2 tablespoons gluten-free red Thai curry paste for a spicy kick.
Season the soup with gluten-free tamari to add savory depth.
Stir in a few handfuls of baby spinach at the end of cooking.
Sprinkle on toasted coconut flakes for crunch.

Recipe tips

Try drizzling the carrots and sweet potatoes with a little olive oil then roast on a sheet pan at 400°F for 20-30 minutes until softened before adding to the pot. This enhances their natural sweetness and cuts down on simmering time.
You can adjust the texture of the blended soup with a little more broth if needed to thin it out.
If the soup tastes flat, it may need more salt or a squeeze of fresh lemon or lime juice.
Reserve a little of the coconut milk to swirl on top of each bowlful as a garnish.

Serving suggestions

This soup is delicious on its own, but extra sides are always welcome to make it more filling! Here are some ideas to serve alongside:

For added greens, a flavorful salad like my Polenta Panzanella is always a winner.
These crisp Oat Crackers make an excellent addition for crumbling on top.
Make some vegan Brazilian Cheese Bread for dipping in.
Serve alongside a slice of Tofu Spinach Quiche.
Sprinkle on these Curried Roasted Almonds for crunch.

More Sweet Potato Recipes

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📖 Recipe

Sweet Potato and Carrot Soup

Course Main Course, Soup

Cuisine Asian-Inspired

Diet Gluten Free

Prep Time 10

Cook Time 25

Total Time 35

Servings servings

Calories 176kcal

Author Tessa

Ingredients

1 tablespoon olive oil
1 small onion chopped
3 cloves garlic minced
1 tablespoon fresh ginger grated (or ¼-1/2 teaspoon ground)
3 cups carrots peeled and chopped
2 cups sweet potato peeled and cubed
½ teaspoon dried thyme
4 cups vegetable broth
1 cup full-fat coconut milk
1 teaspoon salt
½ teaspoon ground black pepper
⅛ teaspoon red pepper flakes optional

US Customary - Metric

Instructions

Heat olive oil in a large pot over medium heat. Add onion and cook for 4-5 minutes until softened.
Stir in garlic and ginger; cook 1 minute until fragrant. Add carrots, sweet potato, thyme, and broth.
Bring to a boil, then reduce heat and simmer for 18-22 minutes, until vegetables are fork-tender.
Use an immersion blender (or carefully transfer to a blender) and blend until smooth. Stir in coconut milk, salt, black pepper, and red pepper flakes (if using). Heat gently for 2-3 minutes and adjust seasoning to taste.

Notes

Tips: If the soup tastes flat, it may need more salt or a squeeze of fresh lemon or lime juice.

Reserve a little of the coconut milk to swirl on top of each bowlful as a garnish.

Storage: Store cooled, leftover soup in an airtight container in the refrigerator for up to 5 days. Alternatively, freeze for up to 3 months. If frozen, thaw overnight in the refrigerator before reheating.

Reheating: Warm the soup in a pot on the stove over a medium-low heat until piping hot. Alternatively, microwave individual portions in a microwave-safe bowl until piping hot.

Nutrition

The post Sweet Potato Carrot Soup appeared first on Salted Plains.

Gluten-Free Turkey Meatballs

Tessa — Fri, 10 Apr 2026 00:07:09 +0000

These Gluten-Free Turkey Meatballs are moist, flavorful and so easy to make in just 30 minutes. Flavored with dried herbs, onion and garlic for simple prep, and baked for the easiest cleanup. Gluten-free, dairy-free, egg-free.

A Hands-Off Method for Juicy Meatballs

While turkey gets a bad rep for often being dry, these meatballs are anything but! Adding almond flour, a touch of olive oil and a splash of water to the mix keeps things moist and tender. The meatballs are also baked, which means less time tending them over the stove for a stress-free dinner. The simple flavoring also means I can batch-make them to store in the freezer to use in many different meals through the weeks.

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Ingredients and Substitutions

Ground turkey - Forms the lean protein base for the meatballs. Turkey can dry out easily so check the internal temperature of the meatballs. It should be 165°F when they're done.

Almond flour - The gluten-free replacement for breadcrumbs. Almond flour helps to bind the meatball mixture while keeping them moist and tender.

Onion - Brings moisture and depth of flavor. Make sure you finely dice it as large chunks of onion won't incorporate properly. Shallot can be used instead, if preferred.

Garlic - Adds a savory flavor. Pre-chopped garlic or garlic powder can be used to speed up prep.

Olive oil - Enriches the meatball mixture, keeping them moist and helping them to brown in the oven. Avocado oil also works well.

Dried parsley, oregano and basil - These dried herbs bring an Italian flavor. Double the amount of finely chopped fresh herbs will also work, or you can use 1 tablespoon Italian seasoning.

Coconut aminos or gluten-free tamari - Have a flavor similar to soy sauce but are gluten-free (as soy sauce commonly isn't). They enhance the savory flavors in the meatballs.

Water - Moistens the mixture, giving the meatballs a juicier texture.

Salt and black pepper

How to Make Gluten-Free Turkey Meatballs

Before you start: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 1: In a large bowl, add the ground turkey, almond flour, diced onion, garlic, parsley, oregano, basil, salt, pepper, coconut aminos, and water.

Step 2: Using clean hands or a spoon, gently mix the ingredients together until just combined.

Step 3: Scoop about 1½ tablespoons of the mixture and roll into balls about 1½ inches in diameter. Place the meatballs evenly on the prepared baking sheet.

Step 4: With a pastry brush, lightly brush olive oil over the top of each meatball. Transfer the baking sheet to the oven and bake for 18 to 20 minutes, or until the meatballs are cooked through and reach an internal temperature of 165°F.

Variations

Customize the flavors to switch up this recipe!

Chinese-inspired: Replace the parsley, oregano and basil with 1 teaspoon finely grated ginger. Replace the onion with finely sliced scallions. Swap the olive oil for toasted sesame oil.
Spiced: Add 1 tablespoon harissa paste and ½ teaspoon smoked paprika.
Thai-inspired: Replace the parsley, oregano and basil with 1 tablespoon finely chopped Thai basil and 1 tablespoon green Thai curry paste (choose one that is certified gluten-free)

Recipe tips

Wet your hands before rolling the mixture into meatballs to prevent it sticking.
Only mix the meatball mixture until just combined. Overmixing can lead to tough meatballs.
If you don't have any almond flour on hand, you can easily make your own!
The cooked or uncooked meatballs freeze well so are perfect for meal-prep.
If making these to serve with marinara sauce, skip the baking step and simmer the shaped meatballs right in the sauce in a covered pan until cooked through.

Serving suggestions

Gluten-free spaghetti: The classic pairing of spaghetti and meatballs is great here! Toss the pasta with marinara or Roasted Red Pepper Sauce before topping with meatballs. For a lower-carb option, use zucchini noodles instead.
Polenta: Cook up some polenta in broth until thick and creamy.
Roasted vegetables: Serve with a side of Roasted Carrots and Zucchini or Mexican-style Roast Potatoes.
Mashed squash: As a lower-carb alternative to mashed potatoes, serve the meatballs on a creamy bed of Mashed Potato Squash.
Soup: Drop the uncooked meatballs into this Homemade Chicken Soup in place of the cooked chicken. Simmer until cooked through.

More Savory Gluten-Free Recipes

Love this recipe? Please consider leaving a 5-star 🌟🌟🌟🌟🌟rating on the recipe card below and let me know what you think in the comments!

📖 Recipe

Gluten-Free Turkey Meatballs

Course Main Course

Cuisine American, Italian

Diet Gluten Free, Low Lactose

Prep Time 10

Cook Time 20

Servings servings

Calories 280kcal

Author Tessa

Ingredients

1 pound ground turkey
½ cup almond flour
¼ cup finely diced onion
3 cloves garlic minced
2 teaspoons dried parsley
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon coconut aminos or gluten-free tamari
1 tablespoon water
1-2 tablespoons olive oil, for brushing tops

US Customary - Metric

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
In a large bowl, add the ground turkey, almond flour, diced onion, garlic, parsley, oregano, basil, salt, pepper, coconut aminos, and water.
Using clean hands or a spoon, gently mix the ingredients together until just combined.
Scoop about 1½ tablespoons of the mixture and roll into balls about 1½ inches in diameter. Place the meatballs evenly on the prepared baking sheet. With a pastry brush, lightly brush olive oil over the top of each meatball.
Transfer the baking sheet to the oven and bake for 18 to 20 minutes, or until the meatballs are cooked through and reach an internal temperature of 165°F.
Serve the turkey meatballs warm with marinara sauce, gluten-free pasta, roasted vegetables, or zucchini noodles if desired.

Notes

Storage: Allow meatballs to cool then transfer to an airtight container. Store in the refrigerator for up to 3 days. Alternatively, freeze for up to 3 months. If frozen, thaw overnight in the fridge before reheating.

Reheat: Add the meatballs to a skillet with a drizzle of olive oil over a medium-low heat. Cover with a lid and cook, turning the meatballs occasionally, until piping hot throughout - 8-10 minutes.

Nutrition

The post Gluten-Free Turkey Meatballs appeared first on Salted Plains.