All of these recipes have at least 8 grams of protein per serving!

And, since protein and fibre are having their moments in the nutrition world, get a dose of both in these 10 high protein appetizers.

From easy, creamy dips to baked feta, you can find something to prep for the week or a tasty recipe for a hungry crowd or game day!

why you’ll love these high-protein recipes

• Meal prep: You can find a few dips that are perfect to meal prep for snacking all week long.
• Quick: Many of these recipes take just 20 minutes or less to make!
• Flavourful: These appetizer recipes are packed with whole foods for lots of flavour (no protein powders here).

What are the common ingredients in higher protein appetizers?

Legumes: You’ll find a variety of beans including cannellini beans and chickpeas in these high protein appetizers. If you don’t know already, these pack a protein and fiber punch!

Vegetables: A variety of vegetables are used in these recipes including fiber powerhouses like carrots, tomatoes and bell peppers.

Cheese: Cheeses like ricotta, feta, goat cheese and cottage cheese carry a lot of protein and make up the base of some of these appetizer recipes.

10 High Protein Appetizer Recipes (high fiber too!)

You get a variety of flavours in these appetizer recipes. All of these high protein appetizers have at least 8 grams of protein per serving!

Spring Whipped Ricotta Dip with Honey & Pistachios

Make this fresh & bright Spring Whipped Ricotta Dip in just 10 minutes! Topped with lemon, basil, honey & pistachios, it's the perfect bite!

Check out this recipe

Sundried Tomato White Bean Hummus Dip Appetizer

For a quick appetizer or snack, make this Sundried Tomato White Bean Hummus! Easy to make in under 10 minutes, it's great any day of the week

Check out this recipe

The Best Easy High Protein Dill Pickle Dip Recipe

This High Protein Dill Pickle Dip recipe is easy to make! With 10g of protein per serving, it's great to meal prep for weekday snacks too.

Check out this recipe

Easy Roasted Carrot Hummus Dip with Dill & Feta

This Easy Roasted Carrot Hummus is a Springtime twist on classic hummus! This flavorful veggie-forward dip is the perfect snack or appetizer.

Check out this recipe

Easy Baked Feta Appetizer with Tomatoes and Peppers

This Easy Baked Feta Appetizer is a delicious and elegant appetizer that comes together in just 30 minutes! Perfect to enjoy at any gathering

Check out this recipe

The Best Quick and Easy Spicy Buffalo Hummus Dip

For a quick & tasty game day appetizer, make this spicy buffalo hummus dip! Easy to make and perfect for sharing!

Check out this recipe

Easy Pizza-Inspired Olive Oil Dip with Burrata Cheese

Make this Olive Oil Dip with Burrata Cheese in 10 minutes! Enveloped by pizza-inspired flavours, this burrata appetizer is hard to resist.

Check out this recipe

The Best Green Goddess Whipped Feta Dip Appetizer

Make this bright, fresh Green Goddess Whipped Feta Dip in under 10 minutes! The perfect quick appetizer for Spring & Summer seasons.

Check out this recipe

5-Ingredient Baked Goat Cheese with Apricot Jam

You only need 5 ingredients to make this Baked Goat Cheese with Apricot Jam. It's a quick and easy appetizer you can make any time of year.

Check out this recipe

Baked Feta Appetizer with Dates, Pistachios & Honey

Make this Baked Feta with Dates, Pistachios and Honey in just 20 minutes! This easy appetizer is a true crowd-pleaser during the holidays!

Check out this recipe

Tips & Tricks to adding more protein (& fiber) to your day

• Swap sour cream for Greek yogurt. Or, blend up cottage cheese until smooth for an easy swap too.
• Top dips with chopped nuts like almonds or pistachios. You could also try a sprinkle of hemp hearts!
• Add a scoop of one of our hummus dips to your dinner or lunch. Or, pair with vegetables for an easy meal prep snack.

Common questions

The post 10 High Protein Appetizer Recipes (high fiber too!) appeared first on Cooking in my Genes.

You’ll find a variety of dinner recipes in this round-up, all of which include at least 6 grams of fiber and 20 grams of protein per serving.

Getting an adequate amount of fiber and protein at dinner will help you feel full and satiated.

While protein has been the ‘it-girl’ of late, fiber is just as important! The cooking time for many of these recipes averages 30 minutes.

Why you’ll love these high fiber recipes

• Easy: Easy cleanup! You just need one pot or one pan for many of these recipes.
• Healthy: Many of these recipes are packed with vegetables and are high protein too!
• Nourishing: These high fiber recipes are nourishing and most have both insoluble and soluble fiber from a variety of ingredients.

Why is fiber important?

Aim for 25 grams of fiber per day to get many of the health benefits including:

• Fiber can help with better digestion.
• A diet high in fiber can help lower cholesterol and balance blood sugar.
• Hitting your fiber goals can help build up better gut-bacteria and in turn help to improve your immunity against sickness or disease.

What are the common ingredients in these high fiber meals?

Legumes: You’ll find a variety of beans including butter beans, cannellini beans, lentils and chickpeas in these high fiber meals. If you don’t know already, these pack a fiber punch!

Vegetables: A variety of vegetables are used in these recipes including fiber powerhouses like broccoli, bell peppers, cabbage, kale and brussels sprouts.

Whole Grains: Whole grains can help to increase fiber intake so you’ll find whole grains like brown rice and pasta in a few of these recipes.

10 High Fiber Meals to Enjoy for Dinner

One Pot Marry Me Butter Beans (30 minute recipe!)

Make these Marry Me Butter Beans for dinner in 30 minutes! Packed with flavour from a seasoned creamy tomato sauce, it's super satisfying.

Check out this recipe

Healthyish Broccoli Cheddar Soup

This healthy broccoli cheddar soup recipe has 27g of protein per serving & loaded with veggies! It has a creamy texture & cheesy flavor too!

Check out this recipe

Creamy One Pot Ground Turkey Pasta with Veggies

This quick One Pot Ground Turkey Pasta with Veggies is packed with 46g of protein per serving! A delicious weeknight meal or for meal prep.

Check out this recipe

One Pan Roasted Chicken with Chickpeas and Tomatoes

This One Pan Roasted Chicken with Chickpeas & Tomatoes is a simple, easy and delish dinner. Plus it's packed with 48g of protein per serving!

Check out this recipe

Quick One Pot White Beans with Tomatoes & Greens

These one pot white beans with tomatoes are simple, delicious & comforting. Using canned beans makes this recipe quick to cook for dinner.

Check out this recipe

Warm Lentil Harvest Salad with Roasted Vegetables

This Warm Lentil Harvest Salad is packed with Fall vegetables & 20g of protein per seving! Perfect for a quick dinner or meap prep lunches!

Check out this recipe

Easy Thai Inspired Noodle Salad with Peanut Sauce

Make this Thai noodle salad recipe in 20 minutes! A creamy peanut sauce envelops noodles & fresh veggies for a delicious bite every time!

Check out this recipe

Sheet Pan Baked Feta Dinner with Vegetables & Beans

This sheet pan baked feta dinner is packed with vegetables & beans plus 16g protein per serving! A quick, easy & delicious meal for any night

Check out this recipe

Winter Citrus Chopped Salad

This Winter Citrus Chopped Salad is brimming with delicious ingredients like brussels sprouts, oranges, grains, parmesan cheese & almonds. Easy to meal prep for the week ahead!

Check out this recipe

Spring Minestrone Soup with Herb Ricotta Topping

This Spring Minestrone Soup is packed with bright flavours for the season. Top with a basil-lemon ricotta for an extra punch of flavour!

Check out this recipe

Tips & Tricks to add more fiber to your diet

• Add legumes! Swap half of the ground meat in tacos for example for a can of black beans to up the fiber.
• When enjoying fruit, leave the skin on such as with apples, pears and kiwis.
• Add or sprinkle seeds on oatmeal or smoothies. Ground flaxseeds and chia seeds are a great addition!
• With any meal, make sure to add a vegetable! Many vegetables are high in fiber including broccoli, brussels sprouts, carrots, kale, sweet potatoes, green peas and cauliflower.
• Add variety! Mix and match different vegetables and fruits to get a variety of soluble and insoluble fiber.

Common Questions

The post 10 High Fiber Meals for Dinner (high protein too!) appeared first on Cooking in my Genes.

With warming spices like cinnamon and nutmeg and traditional carrot cake ingredients like carrots, you get the taste of cake but in a breakfast.

You can make this easy breakfast ahead of time and enjoy it all week long.

I love this High Protein Peach Baked Oatmeal, but wanted to create a high protein version that can be enjoyed in the Spring and cooler months. That’s where this carrot cake baked oatmeal comes in!

The secret to make this carrot cake baked oatmeal high protein?! Split red lentils! They are my easy hack for adding protein to oatmeal breakfasts without having to use protein powder. They blend right in with the oat texture when the oatmeal is baked.

Why you’ll love this carrot cake baked oatmeal

• It’s easy to make in just one bowl and one baking dish!
• Easy to make gluten-free by using certified gluten-free oats.
• Top with 1/2 cup Greek yogurt for over 20g protein per serving!
• You don’t need protein powder to make this high protein.
• Packed with nutrients! Tons of fibre from the lentils and oats, plus a dose of Vitamin A from the carrots.

Ingredients needed to make this baked oatmeal

Milk: use any type of milk in this recipe – regular milk or a dairy-free milk like almond milk and oat milk should all work

Rolled oats: old fashioned rolled oats are the best choice for this recipe! Use gluten-free oats to make this oatmeal gluten free.

Carrots: grate fresh carrots to add to the oatmeal mixture – they’re a key ingredient to this carrot cake oatmeal; I don’t recommend pre-shredded carrots

Split red lentils: dry red lentils are the protein power house of this recipe; you don’t need to soak them ahead of time but I do recommend rinsing the lentils before adding to the oatmeal mixture

Butter: use melted unsalted butter to add some buttery goodness to these oats; as a substitute you can use melted coconut oil

Nuts: chopped walnuts or pecans are a great addition of crunchy texture to the baked oats

Maple syrup: I like to use organic 100% maple syrup in this carrot cake baked oatmeal recipe but you can use whatever maple syrup you have on hand

Eggs: eggs are a must to help bind the ingredients in this oatmeal together

Seasonings: vanilla extract, ground cinnamon, ground nutmeg, ground ginger

Maple cream cheese glaze: this is optional but you can add a glaze made out of cream cheese, plain Greek yogurt, vanilla extract and maple syrup for a fun touch to the oats

Toppings: Greek yogurt, maple syrup, chopped pecans or walnuts, pumpkin seeds or sunflower seeds, extra ground cinnamon or a nut butter of choice makes great toppings

How to make this carrot cake baked oatmeal

Step 1: Preheat the oven to 375F. Prepare a 9 inch baking dish by spraying with cooking spray.

Step 2: To a large mixing bowl add milk, maple syrup, vanilla extract, eggs, ground cinnamon, ground nutmeg, ground ginger, melted butter and salt. Whisk the wet ingredients until the eggs are combined.

Step 3: Then, add the dry ingredients to the wet ingredient – baking powder, oats and lentils. Use a wooden spoon and stir to combine fully.

Step 4: Finally, stir in the grated carrots and half of the chopped walnuts or chopped pecans.

Step 5: Pour the entire oat mixture into the greased baking dish and top with the rest of the chopped walnuts or chopped pecans. Bake for 35-45 minutes or until the oats have set and are starting to turn golden brown. Let sit for 5 minutes before serving topped with vanilla or plain Greek yogurt, maple syrup and/or another sprinkle of cinnamon. Top with 1/2 cup Greek yogurt for over 20g protein per serving!

Step 6: Optional – Make the maple cream cheese glaze to serve with the bake oatmeal by stirring together the softened cream cheese, plain Greek yogurt, maple syrup and vanilla extract. You can simply blend using a mixing spoon in a bowl or blend with a hand blender or hand mixer.

Expert tips

• To meal prep this baked oatmeal, let the oatmeal fully cool and then cut into 6 individual servings.  Store in airtight containers in the fridge for up to 3 days. Reheat in the oven at 350F for 5-10 minutes until warmed through OR in the microwave for about 30-60 seconds. Then top with yogurt and maple syrup if desired.
• Stick to rolled oats for this baked oatmeal; quick oats will not work.
• Do not use pre-shredded carrots in this recipe; they don’t have as much moisture as carrots you shred yourself and could affect the taste and texture of the baked oatmeal.

Common questions

Can I use steel-cut oats or quick oats instead of regular oats?
I don’t recommend using steel-cut oats as they take much longer to cook and have not been tested in this recipe. Quick oats have also not been tested in this recipe.

Can I use a flax egg in this recipe?
This recipe hasn’t been tested with a flax egg, only regular eggs but if you try it please do let me know!

How to store baked oatmeal

• Make sure to let the oatmeal fully cool before storing. Store in the fridge in an airtight container for up to 3 days.
• Reheating options: In the oven or toaster oven at 350F for 5-10 minutes until warmed through OR in the microwave for about 30-60 seconds.

More high protein breakfasts to love from the blog

High Protein Peach Baked Oatmeal (with fresh peaches)

Healthy Crustless Veggie Breakfast Quiche Recipe

Easy Egg Breakfast Quesadillas with Pinto Beans

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High Protein Carrot Cake Baked Oatmeal Breakfast

Make this Carrot Cake Baked Oatmeal for a high protein breakfast any day of the week! Easy to meal prep for breakfast or serve for brunch!

Servings 6

Calories 343kcal

Author Jess

Ingredients

• 2 cups milk of choice
• 1/4 cup maple syrup
• 2 tsp vanilla extract
• 2 eggs
• 2 1/2 tsp ground cinnamon
• 3/4 tsp ground nutmeg
• 1/4 tsp ground ginger
• 1/4 tsp salt
• 2 tbsp unsalted butter, melted and slightly cooled
• 2 1/4 cups old fashioned rolled oats
• 1/2 cup dry split red lentils
• 1 tsp baking powder
• 1 cup freshly grated carrots
• 1/4 cup finely chopped pecans or walnuts
• Greek yogurt, maple syrup, nut butter and/or pecans or walnuts for serving

Optional: maple cream cheese glaze

• 1/4 cup softened plain cream cheese
• 14 cup plain Greek yogurt
• 2 tsp maple syrup
• 1 tsp vanilla extract

Instructions

• Preheat the oven to 375F. Prepare a 9 inch baking dish by spraying with cooking spray. 
• To a large mixing bowl add milk, maple syrup, vanilla extract, eggs, ground cinnamon, ground nutmeg, ground ginger, melted butter and salt. Whisk the wet ingredients until the eggs are combined. 
• Then, add the dry ingredients to the wet ingredient - baking powder, oats and lentils. Use a wooden spoon and stir to combine fully.
• Finally, stir in the grated carrots and half of the chopped walnuts or chopped pecans.
• Pour the entire oat mixture into the greased baking dish and top with the rest of the chopped walnuts or chopped pecans. Bake for 35-45 minutes or until the oats have set and are starting to turn golden brown. Let sit for 5 minutes before serving topped with vanilla or plain Greek yogurt, maple syrup and/or another sprinkle of cinnamon. Top with 1/2 cup Greek yogurt for over 20g protein per serving!
• Optional - Make the maple cream cheese glaze to serve with the bake oatmeal by stirring together the softened cream cheese, plain Greek yogurt, maple syrup and vanilla extract. You can simply blend using a mixing spoon in a bowl or blend with a hand blender or hand mixer.

Notes

• To meal prep this baked oatmeal, let the oatmeal fully cool and then cut into 6 individual servings.  Store in airtight containers in the fridge for up to 3 days. Reheat in the oven at 350F for 5-10 minutes until warmed through OR in the microwave for about 30-60 seconds. Then top with yogurt and maple syrup if desired.
• Stick to rolled oats for this baked oatmeal; quick oats will not work.
• Do not use pre-shredded carrots in this recipe; they don't have as much moisture as carrots you shred yourself and could affect the taste and texture of the baked oatmeal.

Nutrition

Serving: 1serving without glaze | Calories: 343kcal | Carbohydrates: 46g | Protein: 13g | Fat: 12g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 71mg | Sodium: 245mg | Potassium: 508mg | Fiber: 9g | Sugar: 14g | Vitamin A: 3851IU | Vitamin C: 2mg | Calcium: 201mg | Iron: 3mg

The post High Protein Carrot Cake Baked Oatmeal Breakfast appeared first on Cooking in my Genes.

You get over 20 grams of protein in this dip so it’s great for an afternoon snack, a cozy night in or for game day.

Lot’s of broccoli and cheesy goodness is baked into this hot dip that’s sure hard to resist.

You know I love to make cheesy appetizers like this Easy Cheesy Baked Pizza Dip and this Quick Baked Cheesy Jalapeno Ranch Chips Appetizer. But, sometimes I want to make a dip serving just for myself.  That’s where this single serving hot broccoli cheese dip recipe comes in!

Prep this easy broccoli cheese dip in just 5 minutes and then bake. This creamy broccoli cheese dip is super delicious and packed with protein!

Why you’ll love this hot broccoli cheese dip

• It’s perfectly measured and made as a single serving!
• This dip is packed with 23g of protein which makes it the perfect high protein snack.
• This broccoli cheese dip recipe is perfect to satisfy a cozy craving.
• Make this cheesy dip when you’re having a solo night-in, cozy movie night or whenever the craving strikes.
• Serve with your favourite crackers, pita chips, tortilla chips or even fresh vegetables!

Ingredients for this baked broccoli cheese dip

Cream cheese: plain cream cheese is a must for a broccoli cheese dip

Greek yogurt: traditionally this dip uses sour cream but here we use Greek yogurt to add some protein to this broccoli dip

Cottage cheese: cottage cheese is having a moment for it’s ability to add a high protein boost to recipes and that’s exactly why I’m using it in this broccoli cheese dip

Broccoli: fresh broccoli is the best to use in this dip; make sure to chop broccoli florets into very small pieces before making the dip

Cheddar cheese: cheddar cheese and broccoli are a classic combination

Parmesan cheese: parmesan cheese adds just a touch of saltiness and rounds out the flavours in this dip

Seasonings: use Italian seasoning, garlic powder, salt, black pepper and red pepper flakes to season this

How to make this broccoli cheese dip

Step 1: Preheat the oven to 375F.

Step 2: To a small bowl add the plain cream cheese, plain Greek yogurt, cottage cheese, shredded parmesan cheese, 1 tbsp shredded cheddar cheese, Italian seasoning, garlic powder, pinch of salt – pepper – chili flakes and small chopped broccoli and stir well to combine.

Step 3: Add the cheese and broccoli mixture to small single serving ramekin or small single serving baking dish. Smooth the top of the dip out and then top with remaining 2 tbsp shredded cheddar cheese.

Step 4: Bake for 20 minutes, until bubbling and the cheese is melted. Let sit for 5 minutes before enjoying.

Expert tips when making this hot broccoli cheese dip

• Want to make this to serve 2? Simply double the recipe and then divide into two small oven safe dishes before baking. Or, bake in one dish to share 🙂
• Make sure to use fresh chopped broccoli; frozen broccoli holds too much water.
• While I love this recipe with crackers or pita chips, it’s really tasty with fresh vegetables too like red bell peppers, carrots and cucumbers.

Common questions

Can I blend the cottage cheese before making this dip?
I have not tested this recipe with blended cottage cheese. However, if you prefer that from a texture standpoint, blend the cottage cheese first and then stir together with all of the other ingredients.

What if I don’t have Italian seasoning?
If you don’t have Italian seasoning, use a pinch of each of the following: dried thyme, dried oregano and dried basil.

How to store

If you have leftovers, store in the fridge in an airtight container for up to 3 days. Reheat at 325F until warmed through.

More cheesy appetizers to love from the blog

Easy Herb & Walnut Mini Cheese Balls Appetizer

5 Minute Jalapeno Popper Dip

Easy Burrata Bread Appetizer with Roasted Tomatoes

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Easy Single Serving Hot Broccoli Cheese Dip Recipe

Make this Hot Broccoli Cheese Dip when you want a single serving of dip! With 23 grams of protein, it's perfect for a snack or movie night.

Course Appetizer

Cuisine american-inspired

Keyword baked dip, cheese

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 1

Calories 358kcal

Author Jess

Equipment

• 1 small single serving ramekin or small single serving baking dish

Ingredients

• 3 tbsp plain cream cheese
• 3 tbsp plain Greek yogurt
• 1/4 cup 1-2% cottage cheese
• 1 tbsp shredded parmesan cheese
• 3 tbsp shredded cheddar cheese, divided
• 1/4 tsp Italian seasoning
• 1/4 tsp garlic powder
• pinch salt, pepper and chili flakes
• 1/3 cup small chopped fresh broccoli
• crackers, pita chips or crostini for serving

Instructions

• Preheat the oven to 375F.
• To a small bowl add the plain cream cheese, plain Greek yogurt, cottage cheese, shredded parmesan cheese, 1 tbsp shredded cheddar cheese, Italian seasoning, garlic powder, pinch of salt - pepper - chili flakes and small chopped broccoli and stir well to combine.
• Add the cheese and broccoli mixture to small single serving ramekin or small single serving baking dish. Smooth the top of the dip out and then top with remaining 2 tbsp shredded cheddar cheese.
• Bake for 20 minutes, until bubbling and the cheese is melted. Let sit for 5 minutes before enjoying.

Notes

• If you don't have Italian seasoning, use a pinch of each of the following: dried thyme, dried oregano and dried basil.
• Want to make this to serve 2? Simply double the recipe and then divide into two small oven safe dishes before baking. Or, bake in one dish to share 🙂
• Make sure to use fresh chopped broccoli; frozen broccoli holds too much water.
• While I love this recipe with crackers or pita chips, it's really tasty with fresh vegetables too like red bell peppers, carrots and cucumbers.

Nutrition

Calories: 358kcal | Carbohydrates: 9g | Protein: 23g | Fat: 26g | Saturated Fat: 15g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 77mg | Sodium: 639mg | Potassium: 302mg | Fiber: 1g | Sugar: 5g | Vitamin A: 1095IU | Vitamin C: 26mg | Calcium: 388mg | Iron: 1mg

The post Easy Single Serving Hot Broccoli Cheese Dip Recipe appeared first on Cooking in my Genes.

I love dill pickle dip for weekday snacks or game day.

But, I’ve put a high protein spin on this dill pickle dip so that you can enjoy this dip with a protein hit too!

If love to make quick and easy dips like this hummus and this jalapeno popper dip and since I’m a pickle fan I knew I had to make a quick dip with pickles too!

Crunchy pickles are combined with a creamy base consisting of blended cottage cheese, cream cheese and Greek yogurt. Then add spices like garlic, onion powder, dried AND fresh dill for the most delicious high protein dill pickle dip!

Why you’ll love this dill pickle dip recipe

• It has 10g of protein per serving (1/2 cup equals one serving)
• This creamy dip is easy to meal prep and store in the fridge for quick snacks during the week.
• Enjoy with your favourite fresh veggies, crackers, pita or chips.
• It’s an easy recipe to make and share on game day!
• Easily find all of the ingredients to make this perfect dip at the grocery store.

Ingredients needed for this pickle dip

Cottage cheese: cottage cheese brings a lot of the protein content to this dip; it’s key to blend the cottage cheese first until smooth and creamy before making the dip

Cream cheese: plain cream cheese (room temperature) mixes well with the cottage cheese and Greek yogurt in this dip

Greek yogurt: a little bit of plain Greek yogurt rounds out the base of this dip; if needed, you can substitute the Greek yogurt for sour cream

Seasonings: use dried dill, garlic powder, onion powder, salt and pepper or chili flakes to amp up the flavor of this dip

Fresh herbs: use fresh dill to amp up the dill flavor in this easy dip; if you only have dried dill, it is reasonable to substitute with 1 tablespoon plus 1 teaspoon dried dill

Dill pickles: dill pickles are a must in this recipe; you can use regular or baby dill pickles

Garnishes: fresh dill, chopped dill pickles and crushed chips

For serving: plain chips, pita chips, crackers or veggies

How to make this easy dill pickle dip

Step 1: To a food processor or blender add the cottage cheese, softened cream cheese and plain Greek yogurt and blend on high until you get a smooth and creamy texture, about 1-2 minutes.

Step 2: Add the cottage cheese mixture to a bowl and stir in the garlic powder, onion powder, dried dill, salt, pepper, fresh chopped dill and chopped dill pickles. Stir to combine well.

​Step 3: Let the dip chill in the fridge for 15-20 minutes first and then put the dip in a low or regular bowl for serving and top with more fresh dill, chopped dill pickles and a handful of crushed plain chips, pita chips or crackers of choice. If making and storing in the fridge for meal prep, garnish with fresh dill only.

​Step 4: Serve with fresh vegetables, crackers, pita chips or plain chips.

Expert tips

• Enjoy this simple dip as a quick snack during the week or serve at a get-together!
• Use this dip as a spread for sandwiches or wraps; mix it with shredded chicken to make a dill pickle chicken wrap.
• If you store this high protein dill pickle dip in the fridge in an airtight container in the fridge for multiple days, make sure to give it a good stir to meld the flavours before enjoying.
• Serve with plain Ruffles chips or even dill pickle chips for game day!
• If you don’t have a food processor or blender, you can use a hand blender to blend the cottage cheese.

Common questions

Can I use dried dill instead of fresh dill?
If you only have dried dill, it is reasonable to substitute the fresh dill with 1 tablespoon plus 1 teaspoon dried dill.

Can I use another type of pickle in this recipe?
I recommend using only dill pickles in this recipe. The kind of pickles matter, they have great flavor for this dip! Do not use bread and butter pickles, you will not get the same pickle flavor.

Can I use a hand mixer to make this dip?
I don’t recommend using a hand mixer to make this dip. You need to be able to break down the cottage cheese in a food processor, blender or hand blender until smooth and creamy.

How to store

You can store leftover dip in the fridge for up to 4 days. After removing the dill pickle dip from the fridge, give the dip a quick stir before serving.

More easy delicious dip recipes to love from the blog

5 Minute Jalapeno Popper Dip

Easy Sun-Dried Tomato Dip Recipe (perfect chip dip!)

The Best Quick and Easy Spicy Buffalo Hummus Dip

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The Best Easy High Protein Dill Pickle Dip Recipe

This High Protein Dill Pickle Dip recipe is easy to make! With 10g of protein per serving, it's great to meal prep for weekday snacks too.

Course Appetizer

Cuisine American

Keyword dill pickle, dip, high protein

Prep Time 10 minutes minutes

Resting time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 -6 (makes 2 cups total)

Calories 157kcal

Author Jess

Ingredients

• 1 cup 1% - 2% cottage cheese
• 1/2 cup softened plain cream cheese
• 1/4 cup plain Greek yogurt
• 3/4 tsp dried dill
• 1 1/4 tsp onion powder
• 1 1/4 tsp garlic powder
• 3/4 tsp kosher salt
• pinch of pepper or chili flakes
• 1/4 cup roughly chopped fresh dill
• 3/4 cup diced dill pickles
• Garnishes: fresh dill, chopped dill pickles and crushed pita chips / crackers / chips

Instructions

• To a food processor or blender add the cottage cheese, softened cream cheese and plain Greek yogurt and blend on high until you get a smooth and creamy texture, about 1-2 minutes.
• Add the cottage cheese mixture to a bowl and stir in the garlic powder, onion powder, dried dill, salt, pepper, fresh chopped dill and chopped dill pickles. Stir to combine well.
• Let the dip chill in the fridge for 15-20 minutes first and then put the dip in a low or regular bowl for serving and top with more fresh dill, chopped dill pickles and a handful of crushed plain chips or crackers of choice. If making and storing in the fridge for meal prep, garnish with fresh dill only.
• Serve with fresh vegetables, crackers, pita chips or plain chips.

Notes

• If you only have dried dill, it is reasonable to substitute the fresh dill with 1 tablespoon plus 1 teaspoon dried dill.
• Enjoy this simple dip as a quick snack during the week or serve at a get-together!
• Use this dip as a spread for sandwiches or wraps; mix it with shredded chicken to make a dill pickle chicken wrap.
• If you store this high protein dill pickle dip in the fridge in an airtight container in the fridge for multiple days, make sure to give it a good stir to meld the flavours before enjoying.
• If you don't have a food processor or blender, you can use a hand blender to blend the cottage cheese.

Nutrition

Calories: 157kcal | Carbohydrates: 5g | Protein: 10g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Cholesterol: 32mg | Sodium: 977mg | Potassium: 157mg | Fiber: 0.5g | Sugar: 3g | Vitamin A: 465IU | Vitamin C: 1mg | Calcium: 97mg | Iron: 0.4mg

The post The Best Easy High Protein Dill Pickle Dip Recipe appeared first on Cooking in my Genes.

Roasted sweet potato, brussels sprouts, red onion and warm lentils are topped with the most divine Maple Mustard Tahini Dressing.

This hearty salad is a savory dinner made with minimal effort that’s sure to become a new favourite, especially since the whole thing is made in one pan.

Having a few really good sheet pan meals like this One Pan Roasted Chicken with Chickpeas and Tomatoes and Sheet Pan Spring Salmon with Potatoes & Asparagus in your back pocket for busy weeknights is a must. And, this lentil harvest salad is a new recipe you need to add to your list!

The combination of just crisp lentils with roasted sweet potatoes, brussels sprouts and red onion tossed with a maple mustard tahini dressing is a bite not to be missed.  By adding chopped dates and crunchy pumpkin seeds you get a comforting and cozy meal with a ton of textures and flavours, an absolutely delicious salad!

If you’ve never had a sheet pan warm salad before, this is the one to try!

Why you’ll love this warm lentil salad

• Fiber-rich lentils add a boost of protein to this salad too, giving each serving 20g of protein!
• This warm salad is versatile and can be enjoyed in a variety of ways – right out of the oven, room temperature or cold.
• Everything is roasted on one sheet pan making for a simple dinner and easy cleanup.
• Packed with vegetables like sweet potatoes and brussels sprouts that provide a variety of nutrients and are packed with fiber too.
• There’s no need to cook the lentils beforehand – just use canned cooked lentils.

Ingredients needed to make this harvest salad with roasted vegetables

Sweet potatoes: sweet potatoes are full of antioxidants, vitamins and fiber and are so good when roasted! In a pinch, you could use chopped butternut squash insteaad

Brussels sprouts: make sure to cut the stems / bottoms off first before halving or quartering the brussels sprouts; I like to quarter the brussels sprouts if they are on the larger side

Red onion: red onions go really well with the other fall flavours and become tender once roasted

Lentils: use canned lentils that have been drained and rinsed as these will roast quickly along with the other vegetables; I do not recommend using dried lentils but if that’s all you have, make sure to cook (boil) them first and drain them before making this recipe

Olive oil: olive oil is a must to add to the vegetables and lentils before roasting

Fresh rosemary: rosemary is one of my favourite herbs to use in the Fall and Winter; it adds a warming flavours to this sheet pan warm lentil salad. If you don’t have fresh rosemary, you can substitute with 1 tsp dried rosemary.

Maple syrup: maple syrup is a key ingredient in the dressing for this lentil and roasted vegetable salad

Mustard: mustard is the second key ingredient in the maple mustard tahini dressing; my favourite mustard to use is Smak Dab White Wine & Herb but you can also use dijon mustard

Tahini: creamy, nutty tahini brings the entire creamy dressing together

Dates: chop up medjool dates to add an extra flavour element to this salad and balance out the roasted vegetable flavours; they’re also packed with antioxidants!

Pumpkin seeds: pumpkin seeds, also known as pepitas add the most delicious crunch to this warm lentil salad

How to make this warm lentil salad

Step 1: Preheat the oven to 425F and line a large baking sheet with parchment paper.

Step 2: Make the dressing: In a small mixing bowl whisk together the tahini, mustard, maple syrup, lemon juice, pressed garlic clove, kosher salt and black pepper. Once combined, add 3 tbsp cold water and whisk until it becomes a creamy, smooth dressing. If desired, add an additional 1 tbsp cold water and whisk again.

Step 3: In a large bowl combine lentils, the chopped sweet potatoes, halved or quartered brussels sprouts and chopped red onion. Add olive oil, salt, pepper and fresh minced rosemary. Toss everything together in the bowl and make sure everything is well-coated.

Step 4: Add the lentil mixture from the large bowl onto the parchment paper lined baking sheet and spread out into an even layer.

Step 5: Roast for 20 minutes, tossing everything on the pan at the 20 minute mark. Put back in the oven and roast for 10 more minutes. Remove from the oven.

Step 6:  Serve the salad in a large serving bowl or on a serving platter and add the chopped dates and pumpkin seeds. Drizzle the dressing over, toss and then enjoy! Alternatively, you can add the chopped dates and pumpkin seeds directly to the sheet pan, drizzle with the dressing and serve right from the sheet pan onto plate.

Expert tips

• Make sure you use as large a sheet pan as possible so everything roasts thoroughly. I use a sheet pan that is 21 inches by 15 inches
• If you don’t have sweet potatoes, you can swap for butternut squash or even carrots.
• Broccoli can be swapped in for brussels sprouts if thats more of your preference.
• Make this warm lentil salad go even further by serving with peppery arugula.
• You can also top this salad with your favourite protein or serve with a protein like roast chicken.
• Red onions can be swapped for chopped shallots if you desire or if that’s all you have on hand.
• If you don’t have fresh rosemary on hand, swap for 1 tsp dried rosemary.

Common questions

What if I don’t have a large sheet pan?
If you don’t have a sheet pan where you can spread out all of the vegetables and lentils in one layer, try using two smaller sheet pans to provide more space for all of the ingredients.

What are the best lentils to use for this lentil salad recipe?
You can use any type of canned lentil – most common in grocery stores are brown lentils or green lentils. I do not recommend using dry lentils in this recipe unless you are going to cook them first and then add them to the sheet pan.

Can I meal prep this salad?
Yes, you sure can! To meal prep this sald, bake this warm lentil salad ahead of time, let the salad fully cool and then portion into airtight containers. It will last about 3 days in the fridge.

Storage

Store leftovers in an airtight container for up to 3 days in the fridge. It’s delicious cold out of the fridge or take out of the fridge a bit before you’re ready to enjoy to bring to room temperature.

More salad recipes to enjoy from the blog

Winter Citrus Chopped Salad

Easy Thai Inspired Noodle Salad with Peanut Sauce

Fall Harvest Salad with Maple Balsamic Dressing

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Warm Lentil Harvest Salad with Roasted Vegetables

This Warm Lentil Harvest Salad is packed with Fall vegetables & 20g of protein per seving! Perfect for a quick dinner or meap prep lunches!

Course Salad

Cuisine american-inspired

Keyword lentil, salad

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 505kcal

Author Jess

Ingredients

For the sheet pan

• 3 cups chopped sweet potatoes (1/2 inch pieces)
• 4 cups halved or quartered brussels sprouts
• 1 red onion, chopped into 1/2 inch pieces
• 19 oz can lentils, drained and rinsed
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp pepper
• 1 tbsp minced fresh rosemary

For the Maple Mustard Tahini Dressing

• 1/4 cup tahini
• 2 tbsp grainy, dijon or white wine herb mustard
• 2 tbsp maple syrup
• 1 tbsp lemon juice
• 3 tbsp cold water
• 1 garlic clove, pressed
• 1/4 tsp salt
• pinch ground pepper

For the toppings

• 1/3 cup pumpkin seeds, toasted if desired
• 1/2 cup roughly chopped medjool dates

Instructions

• Preheat the oven to 425F and line a large baking sheet with parchment paper.
• Make the dressing: In a small mixing bowl whisk together the tahini, mustard, maple syrup, lemon juice, pressed garlic clove, kosher salt and black pepper. Once combined, add 3 tbsp cold water and whisk until it becomes a creamy, smooth dressing. If desired, add an additional 1 tbsp cold water and whisk again.
• In a large bowl combine lentils, the chopped sweet potatoes, halved or quartered brussels sprouts and chopped red onion. Add olive oil, salt, pepper and fresh minced rosemary. Toss everything together in the bowl and make sure everything is well-coated.
• Add the lentil mixture from the large bowl onto the parchment paper lined baking sheet and spread out into an even layer.
• Roast for 20 minutes, tossing everything on the pan at the 20 minute mark. Put back in the oven and roast for 10 more minutes. Remove from the oven.
• Serve the salad in a large serving bowl or on a serving platter and add the chopped dates and pumpkin seeds. Drizzle the dressing over, toss and then enjoy! Alternatively, you can add the chopped dates and pumpkin seeds directly to the sheet pan, drizzle with the dressing and serve right from the sheet pan onto plate.

Notes

• Make sure you use as large a sheet pan as possible so everything roasts thoroughly. I use a sheet pan that is 21 inches by 15 inches
• If you don't have sweet potatoes, you can swap for butternut squash or even carrots.
• Broccoli can be swapped in for brussels sprouts if thats more of your preference.
• You can also top this salad with your favourite protein or serve with a protein like roast chicken.
• Red onions can be swapped for chopped shallots if you desire or if that's all you have on hand.
• If you don't have fresh rosemary on hand, swap for 1 tsp dried rosemary.

Nutrition

Calories: 505kcal | Carbohydrates: 68g | Protein: 20g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 11g | Sodium: 896mg | Potassium: 1326mg | Fiber: 19g | Sugar: 16g | Vitamin A: 14843IU | Vitamin C: 83mg | Calcium: 137mg | Iron: 7mg

The post Warm Lentil Harvest Salad with Roasted Vegetables appeared first on Cooking in my Genes.

Oats, almond butter and a dash of almond extract along with the cherries give serious cherry pie smoothie vibes.

You don’t need protein powder for this high protein smoothie.  Just make sure to use a high protein Greek or Skyr yogurt to up the protein content!

Even though I love to make this Tropical Blood Orange Smoothie on repeat, this High Protein Cherry Pie Smoothie has become one of my favorite smoothies too.

Cherries are not only delicious but packed with fiber, vitamins, and minerals. They’re rich in antioxidants and vitamin C!

If you’re looking for a nutrient-dense and high protein new smoothie recipe, this is the one for you.

Why you’ll love this high protein cherry pie smoothie

• It’s packed with 24 grams of protein and 8 grams of fiber!
• You don’t need protein powder to make this smoothie high protein.
• Make it anytime of year using frozen cherries.
• It only takes 5 minutes to make this easy smoothie, so it is perfect for weekday breakfasts.

Ingredients needed to make this cherry pie smoothie

Frozen cherries: frozen cherries are the base ingredient for this delicious cherry pie smoothie

Almond milk: I like to use almond milk in this smoothie but you can swap for another milk of choice if desired

Yogurt: use plain Greek yogurt or Skyr yogurt as they bring a big boost of protein to this smoothie

Rolled oats: use regular or gluten-free rolled oats for this smoothie recipe

Almond butter: almond butter adds a dose of healthy fats but you can substitute with cashew butter

Sweetener: use maple syrup or honey to add just a touch of sweetness

Almond extract: almond extract brings out the cherry flavour in this high protein smoothie

Seasonings: add a pinch of ground cinnamon and salt to round out the flavours

How to make this high protein cherry smoothie

Step 1: Add all of the ingredients to high-powdered blender.

Step 2: Blend until smooth and enjoy!

Expert tips

• I use almond milk in this smoothie but you can substitute with regular milk if you prefer.
• Add a scoop of vanilla protein powder to up the protein content to the next level!
• Make this into a chocolate cherry smoothie by adding 1 tbsp of cocoa or cacao powder.
• Add-in a tablespoon of ground flaxseed, chia seeds or hemp seeds for an extra dose of fiber and healthy fats.

Common questions

Can I substitute for the almond butter?
I think the best substitute for almond butter would be cashew butter as it will give a similar flavour. However, you could use peanut butter but note that it might change the cherry pie taste of the smoothie slightly.

What if I don’t have almond extract?
Almond extract helps to bring out the cherry flavour of this smoothie. If you don’t have it on hand, you can use vanilla extract instead.

Can I use fresh cherries instead of frozen?
I don’t recommend using fresh cherries as frozen cherries help to thicken the smoothie whereas fresh cherries would lend to a thinner smoothie texture. But, you could garnish with a few frozen cherries, that would be delicious!

More smoothie recipes to love from the blog

Blueberry Bliss Smoothie

Oatmeal Cookie Smoothie

The Best Green Tropical Island Smoothie Recipe

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High Protein Cherry Pie Smoothie (no protein powder)

This Cherry Pie Smoothie is packed with 24g of protein and 8g of fiber! Made without protein powder, you can whip this up in just 5 minutes.

Course Breakfast, smoothie

Cuisine American

Keyword cherry smoothie, high protein

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1 smoothie

Author Jess

Ingredients

• 1/2 cup unsweetened almond milk
• 1/2 frozen banana
• 1 cup frozen cherries (pitted)
• 2/3 cup Plain Skyr or Greek yogurt
• 3 tbsp rolled oats
• 1 1/2 tbsp almond butter
• 1 tsp maple syrup or honey
• 1/4 tsp almond extract
• pinch cinnamon
• pinch salt

Instructions

• Add all of the ingredients to high-powdered blender. Blend until smooth and enjoy!

  If the smoothie is too thick, add 1/4 cup more almond milk and blend again.

Notes

• I think the best substitute for almond butter would be cashew butter as it will give a similar flavour.
• I use almond milk in this smoothie but you can substitute with regular milk if you prefer.
• Add a scoop of vanilla protein powder to up the protein content to the next level!
• Make this into a chocolate cherry smoothie by adding 1 tbsp of cocoa or cacao powder.
• Add-in a tablespoon of ground flaxseed, chia seeds or hemp seeds for an extra dose of fiber and healthy fats.

The post High Protein Cherry Pie Smoothie (no protein powder) appeared first on Cooking in my Genes.

Ripe, fresh peaches bake up beautifully with the oats for an irresistible healthy breakfast the whole family will love.

Plus, you can meal prep this baked oatmeal ahead of time and warm it up for quick meals during the week.

While I love my apple baked oatmeal for the cooler months, I wanted a higher protein option for the warmer months.  So I added Canadian-grown split red lentils to this baked peach oatmeal for a protein boost!

Split red lentils are high in iron, fiber and protein so they’re perfect for this well-balanced breakfast recipe. When the split red lentils are baked with the oats they take on an oat-like texture so everything tastes like delicious oats in every bite. It’s a healthy way to start the day!

Why you’ll love this baked oatmeal

• It’s an easy make-ahead breakfast for any time of the week.
• A great meal prep recipe OR a good recipe to share with family on the weekend!
• Top with 1/2 cup Greek yogurt for over 20g protein per serving!
• Easily made gluten-free by using gluten-free oats.
• It’s a creative way to enjoy peaches during peach season!
• Make this baked oatmeal seasonally by switching up the fruit.

Ingredients needed to make this baked oatmeal recipe

Split red lentils: dry red lentils are the protein power house of this recipe; you don’t need to soak them ahead of time but I do recommend rinsing the lentils before adding to the oatmeal mixture

Peaches: ripe, sweet peaches are the best for this recipe; if the peaches are a bit firm they will still work ok!

Milk: use your milk of choice for this recipe – regular milk, almond milk, soy milk or oat milk should all work

Rolled oats: old fashioned rolled oats are the best choice for this recipe! Use gluten-free oats to make this oatmeal gluten free.

Maple syrup: pure maple syrup adds a little sweetness and pairs well with the oats and peaches

Vanilla extract: vanilla extract adds an extra little flavour to this oatmeal

Eggs: eggs help to bind this baked oatmeal together

Cinnamon: cinnamon adds a nice spice kick with all the other flavours

Butter: just a little bit of melted butter is needed to add moisture to the oats

Baking powder: helps lift the oatmeal to bake up properly

How to make the peach oatmeal

Step 1: Preheat the oven to 375F. Prepare a square baking dish by spraying with cooking spray. (8×8 or 9×9 baking dish will work)

Step 2: Prepare the peaches – measure out 1 cup chopped peaches and 1/2 cup sliced peaches. Set aside.

Step 3: To a large mixing bowl add milk, maple syrup, vanilla extract, eggs, cinnamon, melted butter and salt. Whisk the wet ingredients until the eggs are combined. Then, add in the dry ingredients – baking powder, oats and lentils and 1 cup chopped ripe peaches and stir to combine.

Step 4: Pour the entire mixture into the greased baking dish and top with the fresh peach slices. Bake for 35-45 minutes or until the oats have set and are starting to turn golden brown. Let sit for 5 minutes before serving topped with vanilla or plain Greek yogurt, maple syrup and/or another sprinkle of cinnamon. Top with 1/2 cup Greek yogurt for over 20g protein per serving!

Expert tips for making this easy breakfast

• Swap the regular oats for gluten free rolled oats to make this recipe gluten-free.
• Fresh fruit (peaches) are the best for this recipe; frozen peaches hold too much water and will make the oatmeal mushy.
• If desired, swap the melted butter for melted coconut oil.
• You can use whole milk, regular milk or any non-dairy milk that works for you.
• Stick to rolled oats for this baked oatmeal; quick oats will not work.
• Swap out the peaches for other seasonal fruits like blueberries, nectarines or mixed berries.
• Make this peach baked oatmeal as a meal prep breakfast. Let the oatmeal fully cool and then cut into portions. Store in airtight containers in the fridge for up to 3 days. Reheat in the oven at 350F for 5-10 minutes until warmed through OR in the microwave for about 30-60 seconds. Then top with yogurt and maple syrup if desired.

Common questions

Can I use steel-cut oats or quick oats instead of regular oats?
I don’t recommend using steel-cut oats as they take much longer to cook and have not been tested in this recipe. Quick oats have also not been tested in this recipe.

What is a good substitute for butter in this recipe?
If you’d like to replace the butter in this recipe, use 2 tbsp melted coconut oil instead.

Can I use a flax egg in this recipe?
This recipe hasn’t been tested with a flax egg, only regular eggs but if you try it please do let me know!

Storage

• Make sure to let the oatmeal fully cool before storing. Store in the fridge in an airtight container for up to 3 days.
• Reheating options: In the oven or toaster oven at 350F for 5-10 minutes until warmed through OR in the microwave for about 30-60 seconds.

More delicious breakfast recipes from the blog

Blueberry Oatmeal Pancakes

Zucchini Oatmeal Breakfast Cookies

4 Easy & Creative Breakfast Toast Recipes

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High Protein Peach Baked Oatmeal (with fresh peaches)

Make this Peach Baked Oatmeal with fresh peaches for a high protein breakfast any day of the week! Easy to meal prep or serve for brunch!

Course Breakfast

Cuisine Canadian

Keyword baked oatmeal

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 6

Calories 321kcal

Author Jess

Ingredients

• 2 cups milk of choice
• 1/4 cup maple syrup
• 2 tsp vanilla extract
• 2 eggs
• 2 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 2 tbsp unsalted butter, melted and slightly cooled
• 2 1/4 cups old fashioned rolled oats
• 1/2 cup dry split red lentils
• 1 tsp baking powder
• 1 cup chopped peaches
• 1/2 cup sliced peaches
• toppings: chopped peaches, maple syrup, yogurt, cinnamon

Instructions

• Preheat the oven to 375F. Prepare a square baking dish by spraying with cooking spray. (8x8 or 9x9 baking dish will work)
• Prepare the peaches - measure out 1 cup chopped peaches and 1/2 cup sliced peaches. Set aside.
• To a large mixing bowl add milk, maple syrup, vanilla extract, eggs, cinnamon, melted butter and salt. Whisk the wet ingredients until the eggs are combined. Then, add in the dry ingredients - baking powder, oats and lentils and 1 cup chopped ripe peaches and stir to combine.
• Pour the entire mixture into the greased baking dish and top with the fresh peach slices. Bake for 35-45 minutes or until the oats have set and are starting to turn golden brown.

  Let sit for 5-10 minutes before serving topped with vanilla or plain Greek yogurt, maple syrup and/or another sprinkle of cinnamon. Top with 1/2 cup Greek yogurt for over 20g protein per serving!

Notes

• Top with 1/2 cup plain Greek yogurt to make this 20g protein per serving.
• Make sure to let the oatmeal fully cool before storing. Store in the fridge in an airtight container for up to 3 days. 
• Reheating options: In the oven or toaster oven at 350F for 5-10 minutes until warmed through OR in the microwave for about 30-60 seconds.
• I don't recommend using steel-cut oats as they take much longer to cook and have not been tested in this recipe. Quick oats have also not been tested in this recipe.
• If you'd like to replace the butter in this recipe, use 2 tbsp melted coconut oil instead.

Nutrition

Calories: 321kcal | Carbohydrates: 47g | Protein: 13g | Fat: 9g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 71mg | Sodium: 235mg | Potassium: 468mg | Fiber: 9g | Sugar: 16g | Vitamin A: 410IU | Vitamin C: 2mg | Calcium: 192mg | Iron: 3mg

Disclaimer: Thank you to Alberta Pulse Growers for sponsoring this recipe. Thank you for supporting the brands that I support. All opinions are my own.

The post High Protein Peach Baked Oatmeal (with fresh peaches) appeared first on Cooking in my Genes.

By using pinto beans AND eggs you get an easy high protein breakfast made with simple ingredients.

These are a great way to start the day when you want a quick, filling and nutritious breakfast!

Melty cheese, creamy pinto beans, crunchy peppers and eggs together in a crispy tortilla for breakfast is a scrumptious way to start the day, just like my breakfast tacos recipe.

I love adding pulses like white beans and chickpeas to my favourite dinner recipes like this One Pot Marry Me Butter Beans and this One Pan Roasted Chicken with Chickpeas.  But, I wanted to shake up my breakfast by adding delicious, protein-packed pinto beans to these easy egg quesadillas!  They have a creamy texture and mild flavour so it makes adding them to a breakfast recipe like this a breeze.

Pinto beans are grown right across the Canadian prairies, specifically in the southern part of Alberta close to where I live.  Pulses like pinto beans add a delicious texture to these egg quesadillas and are fabulous for increasing daily values of protein, fiber, iron and magnesium.

Why you’ll love these pinto bean breakfast quesadillas

• Perfect for busy mornings!
• Packed with over 30g of protein AND 7g of fiber per serving.
• Easily adaptable to your tastes!
• Make these gluten-free by using your favourite gluten-free tortillas.
• An easy breakfast idea the whole family will love!

Ingredients

Pinto beans: you’ll need 3/4 cup cooked pinto beans to add a dose of protein and fiber

Eggs: eggs are a classic breakfast ingredient which provides an excellent dose of protein and Vitamin D!

Seasonings: use salt, pepper, garlic powder and hot sauce to season the quesadillas

Spinach: fresh chopped spinach adds a great dose of veggies to this recipe

Canola oil: locally produced canola oil is the perfect pairing for this recipe; it is flavour neutral, and heart healthy so it’s perfect for this recipe

Bell peppers: I like to use a bit of red bell pepper for some crunch and colour; however you can use whatever colour of bell pepper you’d like

Tortillas: I like to use whole wheat tortillas to up the fiber in this recipe but you can use flour tortillas or your favourite gluten-free tortillas

Shredded Cheese: use one type of cheese or mix a few! Make sure to use a type of cheese that melts well. I like cheddar cheese, monterey jack and pepper jack cheeses.

Garnishes: serve with lime wedges, Greek yogurt or sour cream, hot sauce, salsa and/or avocado; choose your favourites!

How to make this easy breakfast quesadilla recipe

Step 1: Add eggs to a bowl with a few dashes of hot sauce and ½ tsp salt and ½ tsp pepper. Whisk until well combined and set aside.

Step 2: Add 1/2 tbsp canola oil to a medium non-stick pan over medium heat. Once the pan is warm, add the pinto beans, diced bell peppers and garlic powder and cook for 4-5 minutes to soften. Next add the spinach and cook, stirring often until wilted.

Step 3: Turn the pan to medium-low heat and add the whisked eggs. Cook, stirring often until the eggs are just set about 4-5 minutes. Remove the eggs from the pan to a plate or bowl and set aside.

Step 4: Next add in 1/2 tbsp canola oil to the same pan over medium heat.  Add one tortilla to the pan, then sprinkle ½ cup shredded cheese in a single layer, followed by the cooked egg mixture, remaining shredded cheese and the second tortilla. Cook for 2-3 minutes or until golden brown on one side, flip the quesadilla and cook for another 2-3 minutes or until golden brown on the second side.

Step 5: Transfer to a cutting board and let cool for a few minutes before cutting into triangles using a pizza cutter or very sharp knife. Serve with lime wedges, Greek yogurt, hot sauce, salsa and/or avocado; choose your favourite toppings!

Expert tips to make these easy breakfast quesadillas

• If you only want to make one serving just make half of the recipe, using 3 eggs and one tortilla.  To make the quesadilla, cook the egg and pinto bean filling first. Then, add the tortilla to the pan and layer the cheese, cooked egg mixture and the rest of the cheese on one half of the tortilla. Then, fold over and cook for a few minutes on each side, until golden brown.
• Make these gluten-free by using your favourite gluten-free tortillas!
• If you prefer you can use cooking spray instead of canola oil just be sure to spray the frying pan very well.
• Make this breakfast go further by serving with a side of breakfast potatoes or breakfast sausage.
• Replace the spinach with other greens like thinly chopped kale or swiss chard.

How to meal prep these breakfast quesadillas

For the fridge:

• Prep and store the fluffy scrambled eggs filling in an airtight container in the fridge for up to 3 days. When ready to make the quesadilla, follow the instructions on how to cook the quesadilla in a pan below.

For the freezer:

• Cook the pinto bean breakfast quesadillas fully and then allow them to fully cool. Cut the quesadilla into half and lay on a parchment paper lined baking sheet and freeze for 1 hour. Then, wrap the quesadilla halves in plastic wrap or parchment paper and store in a freezer bag for up to 2 months.  Put the quesadillas into the fridge overnight to thaw and then warm up for breakfast the next morning in a skillet on medium heat for a few minutes each side or in the oven / toaster oven at 350F for 5-8 minutes or until warmed through.

Common questions

Can I use a different kind of bean?
If you don’t have pinto beans on hand, a great ingredient swap would be black beans or white beans like cannellini, Great Northern or white kidney beans.

What if I don’t have canola oil?
You can swap the canola oil in the recipe for extra virgin olive oil if preferred.

How to store these breakfast quesadillas

Cooked breakfast quesadillas can be stored in an airtight container in the fridge for up to one day, any longer and the tortilla can become soggy. It’s best to reheat in the oven at 350F for 5-8 minutes or in a frying pan on medium-low until heated through and crisped up again.  See above for meal prep tips for both fridge and freezer options.

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Easy Egg Breakfast Quesadillas with Pinto Beans

These Egg Breakfast Quesadillas with Pinto Beans are packed with over 30g of protein! Easy to make & meal prep for the week ahead too.

Course Breakfast

Cuisine American

Keyword pinto beans

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 2

Author Jess

Ingredients

• 5 eggs
• 1/2 tsp salt
• 1/2 tsp pepper
• dash hot sauce
• 1 tbsp canola oil, divided
• 3/4 cup cooked pinto beans
• 1/4 cup chopped red pepper
• 1/2 tsp garlic powder
• 1 cup chopped fresh spinach
• 2 medium (8-9 inches) tortillas
• 1 cup shredded cheese (cheddar and Monterey Jack is a nice mix)

For serving

• lime wedges
• Greek yogurt or sour cream
• hot sauce and/or salsa
• avocado

Instructions

• Add eggs to a bowl with a few dashes of hot sauce and ½ tsp salt and ½ tsp pepper. Whisk until well combined and set aside.
• Add 1/2 tbsp canola oil to a medium non-stick pan over medium heat. Once the pan is warm, add the pinto beans, diced bell peppers and garlic powder and cook for 4-5 minutes to soften. Next add the spinach and cook, stirring often until wilted.
• Turn the pan to medium-low heat and add the whisked eggs. Cook, stirring often until the eggs are just set about 4-5 minutes. Remove the eggs from the pan to a plate or bowl and set aside.
• Next add in 1/2 tbsp canola oil to the same pan over medium heat.  Add one tortilla to the pan, then sprinkle ½ cup shredded cheese in a single layer, followed by the cooked egg mixture, remaining shredded cheese and the second tortilla. Cook for 2-3 minutes or until golden brown on one side, flip the quesadilla and cook for another 2-3 minutes or until golden brown on the second side.
• Transfer to a cutting board and let cool for a few minutes before cutting into triangles using a pizza cutter or very sharp knife. Serve with lime wedges, Greek yogurt, hot sauce, salsa and/or avocado; choose your favourite toppings!

Notes

• If you don't have pinto beans on hand, a great ingredient swap would be black beans or white beans like cannellini, Great Northern or white kidney beans.
• You can swap the canola oil in the recipe for extra virgin olive oil if preferred.
  For the fridge:
  • Prep and store the fluffy scrambled eggs filling in an airtight container in the fridge for up to 3 days. When ready to make the quesadilla, follow the instructions on how to cook the quesadilla in a pan below.
  For the freezer:
  • Cook the pinto bean breakfast quesadillas fully and then allow them to fully cool. Cut the quesadilla into half and lay on a parchment paper lined baking sheet and freeze for 1 hour. Then, wrap the quesadilla halves in plastic wrap or parchment paper and store in a freezer bag for up to 2 months.  Put the quesadillas into the fridge overnight to thaw and then warm up for breakfast the next morning in a skillet on medium heat for a few minutes each side or in the oven / toaster oven at 350F for 5-8 minutes or until warmed through.

Disclaimer: Thank you to Alberta Pulse Growers for sponsoring this recipe. Thank you for supporting the brands that I support. All opinions are my own.

The post Easy Egg Breakfast Quesadillas with Pinto Beans appeared first on Cooking in my Genes.

Made easily on one sheet pan, everything cooks together for the most outstanding flavour that the whole family will love.

​By pairing chicken with chickpeas, you get a meal that’s also protein-packed!

Adding chickpeas (and other pulses) to your weeknight dinner rotation is fabulous for increasing daily values of complex carbohydrates, fibre, B-vitamins, iron, and potassium. Plus, they are naturally gluten-free!

Chickpeas are grown right across the Canadian prairies, specifically in the southeastern part of Alberta close to where I live. That’s why I love to use them in my everyday recipes.

why you’ll love this one pan chicken with chickpeas recipe

• It’s easy to make on busy weeknights!
• The whole thing cooks on one pan so it makes for an easy clean-up.
• This one pan chicken with chickpeas meal has 48g of protein per serving!!
• It’s versatile! Serve with arugula and grain of choice or even pita bread.
• Served with a flavourful herby yogurt sauce will have you going back for seconds!

ingredients needed for this one pan chicken with chickpeas meal

Chickpeas: you’ll need 2 ½ cups cooked chickpeas, equivalent to about 2x 14-15oz cans

Baby tomatoes: when you cook fresh baby tomatoes they become so sweet and juicy; use grape tomatoes or cherry tomatoes, your choice

Red onion: use one large or two small red onions, cut into 1 inch pieces, which adds a nice crunch to the recipe

Chicken: I like to use chicken breasts for this recipe as they cook quickly when roasted with all of the other ingredients; you don’t need to sear chicken beforehand, simply add the chicken pieces right to the sheet pan

Canola oil: locally produced canola oil is the perfect pairing for this recipe; it is flavour neutral, and heart healthy so it’s perfect for this recipe

Seasonings: garlic powder, paprika, dried oregano, kosher salt and black pepper is the spice mixture to toss chickpeas, chicken and other vegetables in for this one pan dinner

Lemon: fresh lemon juice adds a brightness to the seasoning for both the one pan chicken with chickpeas and the herby yogurt sauce

Yogurt: plain Greek yogurt is the best base for the herby yogurt sauce

Fresh herbs: fresh mint, fresh dill and fresh parsley come together as the most flavourful herb combination for the herby yogurt sauce

Garlic: use fresh garlic cloves to add a nice zing to the herby yogurt sauce

step by step process to make this easy weeknight dinner

Step 1: Preheat the oven to 425F.

Step 2: Line a large rimmed baking sheet with parchment paper.

Step 3: In a small bowl whisk together canola oil, garlic powder, paprika, dried oregano, salt, pepper and juice of one lemon. Set aside.

Step 4: To the parchment lined baking sheet combine chickpeas, halved tomatoes, chopped red onion and pieces of chicken. Drizzle with the canola oil mixture and then toss gently to make sure everything is coated.

Step 5: Roast for 20-25 minutes on the center rack of the oven until chicken is cooked through to 165F (use a meat thermometer to measure doneness).

Step 6: While everything is roasting, make the herby yogurt sauce and set aside.

Step 7: When the chicken is cooked through, remove the one pan chicken with chickpeas from the oven and serve with the herby yogurt sauce, fresh salad greens like arugula and a cooked grain of choice if desired. (Make sure to scoop up those yummy pan juices when serving!)

expert tips for making this easy recipe

• Meal prep this recipe for lunches throughout the week! Bake on Sunday and pack 3-4 lunches for the week ahead by pairing with a grain of choice like quinoa or basmati rice and fresh greens.
• If preferred, instead of chopping the red onion into large pieces use red onion slices instead – choose whichever you prefer.
• Add more fresh vegetables to this recipe by adding 1-2 chopped red peppers.
• Make sure to use a large sheet pan for this recipe as there are quite a few ingredients to cook on one pan!

common questions

What if I don’t have canola oil?
You can swap the canola oil in the recipe for extra virgin olive oil if preferred.

Can I use another cut of chicken for this recipe?
If you want to use something other than chicken breasts, try skinless boneless chicken thighs instead. They will cook in about the same amount of time as chicken breasts do, thus, you don’t need to change anything in the recipe. I do not recommend using skin-on chicken thighs as their cooking time is much different.

more one pan pulse recipes to love from the blog:

One Pot Marry Me Butter Beans (30 minute recipe!)

Sheet Pan Baked Feta Dinner with Vegetables & Beans

Easy Green Summer Chopped Salad (with meal prep tips)

Print

One Pan Roasted Chicken with Chickpeas and Tomatoes

This One Pan Roasted Chicken with Chickpeas & Tomatoes is a simple, easy and delish dinner. Plus it's packed with 48g of protein per serving!

Course dinner

Cuisine Canadian

Keyword chickpeas, one pan

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 4

Calories 503kcal

Author Jess

Ingredients

• 2 1/2 cups cooked chickpeas, drained and rinsed (about 2x 14-15oz cans)
• 1 pint grape or cherry tomatoes, halved
• 2 small-medium red onions, cut into 1 inch pieces
• 1 1/2 lbs (650-700g) chicken breasts, cut into 1 inch pieces
• 1/4 cup canola oil
• 2 tsp garlic powder
• 2 tsp paprika
• 2 tsp dried oregano
• 2 tsp salt
• 1/2 tsp pepper
• juice of half a lemon

For the herby yogurt sauce

• 2/3 cup plain Greek yogurt
• 2 garlic cloves, pressed or minced
• juice of half a lemon
• 1 tbsp chopped fresh mint
• 1 tbsp chopped fresh dill
• 3 tbsp chopped fresh parsley
• big pinch salt and pepper to taste

Instructions

• Preheat the oven to 425F.
• Line a large rimmed baking sheet with parchment paper.
• In a small bowl whisk together canola oil, garlic powder, paprika, dried oregano, salt, pepper and juice of half a lemon. Set aside.
• To the parchment lined baking sheet combine chickpeas, halved tomatoes, chopped red onion and pieces of chicken. Drizzle with the canola oil mixture and then toss gently to make sure everything is coated.
• Roast for 20-25 minutes on the center rack of the oven until chicken is cooked through to 165F (use a meat thermometer to measure doneness).
• While everything is roasting, make the herby yogurt sauce by mixing together all of the yogurt sauce ingredients and set aside.
• When the chicken is cooked through, remove the one pan chicken with chickpeas from the oven and serve with the herbed yogurt sauce, fresh salad greens like arugula and a cooked grain of choice if desired. (Make sure to scoop up those yummy pan juices when serving!)

Notes

• If you don't have canola oil, substitute with olive oil.
• Meal prep this recipe for lunches throughout the week! Bake on Sunday and pack 3-4 lunches for the week ahead by pairing with a grain of choice like quinoa or basmati rice and fresh greens.
• Add more fresh vegetables to this recipe by adding 1-2 chopped red peppers.
• If you want to use something other than chicken breasts, try skinless boneless chicken thighs instead. They will cook in about the same amount of time as chicken breasts do.

Nutrition

Calories: 503kcal | Carbohydrates: 31g | Protein: 48g | Fat: 21g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 1733mg | Potassium: 1273mg | Fiber: 8g | Sugar: 7g | Vitamin A: 1475IU | Vitamin C: 38mg | Calcium: 143mg | Iron: 4mg

Disclaimer: Thank you to Alberta Pulse Growers for sponsoring this recipe. Thank you for supporting the brands that I support. All opinions are my own.

The post One Pan Roasted Chicken with Chickpeas and Tomatoes appeared first on Cooking in my Genes.