Unlike with pan-frying or sauteing, air-frying tofu allows you to achieve a delicious crust on the outside with minimal fat. We use seasoned cornstarch to create a light, crisp coating that yields to a creamy texture within. Paired with brown rice, cucumber, avocado and a sweet-tart sauce, it’s an easy, impressive vegan meal.

This recipe is a perfect candidate to throw in any extra veggies or frozen veggies you have on hand. You can also bump up the protein content by adding shelled edamame, turning it into a high-protein, veggie-packed meal.

Active time: 15 minutes | Total time: 35 minutes

Crispy Air-Fried Tofu Bowls

Ingredients

• 1 (16-oz./453g) package water-packed extra-firm tofu
• 1 tbsp toasted sesame oil
• 2 tsp cornstarch
• 1 tsp garlic powder
• 1/4 tsp salt
• Cooking spray
• 2 2/3 cups (280g) frozen brown rice
• 1 cup (120g) English cucumber, thinly sliced
• 1 medium (150g) avocado, thinly sliced
• 1/4 cup (25g) green onions, thinly sliced
• 1/4 cup (60g) sweet chili sauce
• 2 tbsp unseasoned rice vinegar

Directions

Cut the tofu into 1-inch slices and arrange on a double layer of paper towels. Top with another double layer of paper towels, place a plate on top, and weigh it down with a heavy skillet. Let stand for 15 minutes to drain excess moisture. 

Remove the weight and paper towels, then cut the tofu into 1-inch cubes and transfer to a medium bowl. Drizzle with sesame oil and sprinkle with cornstarch, garlic powder, and salt; toss gently to coat.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air-fryer basket with cooking spray and arrange the tofu in as even a layer as possible (cook in batches if needed). Air-fry for 15–20 minutes, or until browned and crisp, pausing every 5 minutes to shake the basket and toss the tofu.

Meanwhile, prepare the rice according to package directions. Divide about 2/3 cup rice among 4 bowls and top each with cucumber, avocado, and green onions. Divide the tofu evenly among the bowls. In a small bowl, whisk together the sweet chili sauce and rice vinegar. Drizzle evenly over each bowl before serving.

Serves: 4 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 396; Total Fat: 16g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 595mg; Carbohydrate: 49g; Dietary Fiber: 6g; Sugar: 7g; Protein: 15g

Nutrition Bonus: Potassium: 364mg; Iron: 7%; Vitamin C: 10%

Originally published October 15, 2020; Updated March 2026

The post Crispy Air-Fried Tofu Bowls appeared first on MyFitnessPal Blog.

This whole-grain fried rice studded with veggies and tofu uses an Instant Pot and the ingenious “pot-in-pot” method. The vegetables and tofu are cooked in the bottom of the pot while the rice is cooked in a small inner cooking pot and trivet (both available online).

Active time: 15 minutes Total time: 1 hour, 5 minutes

Pressure Cooker Tofu and Vegetable Fried Rice

Ingredients

• 2 tbsp canola or avocado oil
• 3 medium garlic cloves, minced
• 1 tbsp ginger, minced
• 1/2 medium onion, chopped
• 2 large carrots, peeled and sliced in ¼-in rounds
• 2 stalks celery, sliced
• 1 cup (75g) shiitake mushrooms, stems discarded, caps thickly sliced
• 1/4 cup (60g) low-sodium vegetable broth
• 8 oz (227g) extra-firm tofu, cut into 1/2-in cubes
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 ½ cups (260g) water
• 2 tsp sriracha or other hot sauce
• 1 ¼ cups (230g) long-grain brown rice, rinsed and drained
• 1/2 cup (67g) frozen peas, defrosted
• 1 egg, beaten
• 2 green onions, thinly sliced

Directions

Put the oil in the Instant Pot, select “SAUTE”, and adjust to medium/normal heat. Add the onions, garlic and ginger and cook, stirring frequently, until the onions soften slightly, about 3 minutes. Press CANCEL. Add the carrots, celery and mushrooms.

Add the broth and scrape up any browned bits on the bottom of the pot. In a medium bowl, combine the tofu, soy sauce, vinegar and sriracha and toss to coat. Pour into the pot but don’t stir.

Place a tall trivet with 2-in feet in the pot over the tofu-vegetable mixture. Combine the rice and water in a metal pot with a 1 ½-quart capacity that fits in the pot. Place the uncovered pot on the trivet. Cover the Instant Pot with lid, lock it and turn the valve to SEALING. Select PRESSURE COOK, adjust to high pressure, and set the timer for 22 minutes.

When the cooking time is up, let the pressure naturally release for 10 minutes. Turn the valve to VENTING and quick-release the remaining pressure. Carefully remove the inner pot with rice and the trivet.

Fluff up the rice and add it to the pot with the vegetables. Add the peas and egg and stir gently to combine. Turn off the Instant Pot. Cover for 1 minute to gently cook the egg.

Sprinkle with the green onions and serve immediately.

Serves: 4 | Serving Size: 1 ⅓ cups fried rice

Nutrition (per serving): Calories: 389; Total Fat: 13g; Saturated Fat:1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 51mg; Sodium: 466mg; Carbohydrate: 55g; Dietary Fiber: 5g; Sugar: 5g; Protein: 13g

Nutrition Bonus: Potassium: 435mg; Iron: 13%; Vitamin A: 43%; Vitamin C: 13%; Calcium: 9%

Originally published February 25, 2020; Updated May 2026

The post Pressure Cooker Tofu and Vegetable Fried Rice appeared first on MyFitnessPal Blog.

This creamy smoothie tastes like a nutritious milkshake that is totally acceptable for breakfast or, better yet, after a workout. Ground flaxseeds up your fiber intake without sacrificing taste (making it great for kids or picky eaters). For this recipe you’ll want unsweetened and unsalted natural almond butter to control the amount of added sugar sugar and sodium in the smoothie. We also like to use an almond butter made with roasted almonds for a more toasty, nutty flavor.

This is a great post-workout meal as it has more than 20g of protein — the recommended minimum for a post-workout snack (1).

Active time: 5 minutes | Total time: 5 minutes

Creamy Almond Butter and Banana Smoothie

Ingredients

• 1 cup (244g) unsweetened almond milk
• 1 cup ice
• 2 medium bananas, chopped and frozen
• 2 tbsp (32g) unsalted almond butter
• 2 tbsp ground flaxseed
• 1 tbsp honey
• 2 scoops protein powder

Directions

Add all of the ingredients to a blender and process until smooth. Pour into two glasses and serve right away.

Serves: 2 | Serving Size: About 1 1/2 cups

Nutrition (per serving): Calories: 389; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 5g; Cholesterol: 3mg; Sodium: 191mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 25g; Protein 20g

Nutrition Bonus: Potassium: 777mg; Iron:9%; Vitamin C: 18%; Calcium: 31%

Originally published August 6, 2020; Updated January 2026

The post Creamy Almond Butter and Banana Smoothie appeared first on MyFitnessPal Blog.

Set yourself up for success, with these easy, make-ahead jars of healthy breakfast. Chia seeds are a nutritional powerhouse, with fiber and omega-3’s and the uncanny ability to gel into a creamy pudding (1). Berries are low-sugar fruits that deliver potent antioxidants and great, fruity flavor (2).

This parfait makes for a great dessert. It satisfies your sweet tooth and it has protein and fiber to keep you full.

Active time: 10 minutes | Total time: 10 minutes, plus refrigeration overnight

Berry Chia Pudding Recipe

Ingredients

• 1 1/2 cups (360ml) unsweetened almond milk
• 1/2 cup (84g) chia seeds
• 2 cups (490g) 0% plain Greek yogurt
• 2 tbsp honey
• 1 cup (150g) fresh raspberries (reserve 4 berries for garnish)
• 1 cup (150g) fresh blueberries
• 4 mint sprigs

Directions

In a bowl or 2-cup storage tub, stir the almond milk and chia seeds vigorously for 30 seconds, then cover and refrigerate overnight. The mixture will thicken significantly as the seeds absorb the liquid.

Place the Greek yogurt and honey in a medium bowl and stir until smooth. Add the berries and fold gently with a spatula to keep the raspberries intact.

To assemble, get 4 large wine glasses or 1½-cup glass storage tubs. In each glass, place ½ cup of the yogurt mixture. Spoon ¼ cup of the chia pudding on top and spread evenly. Add another ¼ cup of the yogurt mixture on top, spread evenly, then dollop 2 tbsp of chia pudding on top. Spoon any remaining chia pudding evenly over the four glasses. Garnish each with a reserved raspberry and a mint sprig and serve.

Store assembled parfaits covered in the refrigerator for up to four days.

Serves: 4 | Serving Size: About 1¼ cups parfait

Nutrition (per serving): Calories: 264; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 5g; Cholesterol: 6mg; Sodium: 103mg; Carbohydrate: 32g; Dietary Fiber: 11g; Sugar: 17g; Protein: 17g

Nutrition Bonus: Vitamin D: 8%; Calcium: 44%; Iron: 13%; Potassium: 384mg; Vitamin C: 20%

Originally published October 1, 2020; Updated February 2026

The post Berry Chia Pudding appeared first on MyFitnessPal Blog.

Calling all savory breakfast fans! Make these easy do-ahead breakfast sausage patties and you’ll wonder why you ever went with the store-bought variety. With a touch of sweetness from maple syrup, a bit of savory sage, and 21 grams of protein per serving, they’re just the thing to fuel your morning. Plus you can freeze the unused patties for future breakfasts.

Pair this with some fruit and whole grain toast for a complete meal.

Active time: 10 minutes | Total time: 20 minutes

Turkey Breakfast Sausage

Ingredients

• 1 lb (454g) ground 85/15 turkey
• 1 tbsp maple syrup
• 1/4 cup parsley, finely chopped
• 1 tbsp ground flaxseeds
• 1 tsp salt
• 1 1/2 tsp ground sage
• 1 tsp garlic powder
• 1/2 tsp black pepper
• 1/2 tsp crushed red pepper
• Cooking spray

Directions

In a large bowl, combine the ground turkey, maple syrup, parsley, flaxseeds, salt, sage, garlic powder, black pepper, and crushed red pepper. Stir until combined.

Using a 1/4-cup measuring cup, portion the mixture and form into patties about 1/2-inch thick.

Heat a nonstick skillet over medium heat and lightly coat with cooking spray. Cook the patties for about 3 minutes per side, or until browned, crusty, and no longer pink in the center with an internal temperature of 165°F. Reduce the heat if the patties begin to brown too quickly.

To freeze, arrange the patties on a parchment-lined baking sheet and freeze until solid. Transfer to an airtight container and freeze for up to 3 months. To cook from frozen, heat in a skillet over medium-low heat, turning occasionally, for 10–12 minutes, or until cooked through and the internal temperature reaches 165°F (73°C).

Serves: 4 | Serving Size: 2 patties

Nutrition (per serving): Calories: 272; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 660mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 21g

Nutrition Bonus: Calcium: 3%; Iron: 14%; Potassium: 73mg; Vitamin A: 7%; Vitamin C: 9%

Originally published November 2020; Updated May 2026

The post Turkey Breakfast Sausage appeared first on MyFitnessPal Blog.

The dark chocolate flavor of this rich, coconut milk-based mousse satisfies your sweet tooth, especially if you’re a fan of a certain coconut-and-almond candy bar. Be sure to use high-quality unsweetened Dutch cocoa powder for the best flavor, plain cocoa powder tends to lend a soapy flavor to this dessert.

RD Tip: This dessert is low in added sugar while also providing some fiber, making it a great choice to satisfy your chocolate craving.

Active time: 10 minutes | Total time: 10 minutes plus overnight refrigeration

Dark Chocolate Almond Mousse

Ingredients

• 1 (14-oz/414ml) can unsweetened full-fat coconut milk, refrigerated overnight
• 1 tbsp coconut sugar
• 1 pinch salt
• 3 tbsp unsweetened Dutch-process cocoa powder
• 2 drops almond extract
• 1/4 cup (20g) sliced almonds
• 1/4 cup (15g) unsweetened coconut flakes

Directions

Open the can of coconut milk and poke a hole through the solid coconut cream in the top of the can. Pour off the liquid coconut water in the bottom of the can and reserve for smoothies.

Put 1 cup of the solid coconut cream in a mixing bowl. Add the sugar and salt and beat with a hand mixer on high until smooth and fluffy, 2 minutes. Set aside 2 tablespoons of the whipped coconut cream in a small bowl. Sift the cocoa powder over the remaining coconut cream, add the almond extract, and beat until incorporated and fluffy.

Spoon the mousse into 4 small (1/2-cup/118ml) ramekins. Dollop the reserved plain coconut whipped cream on top of each mousse and refrigerate.

In a small, dry saucepan, toast the almonds and coconut flakes over medium-low heat, stirring constantly, until golden brown, 1 minute. Sprinkle the mousse with the almonds and coconut immediately before serving.

Serves: 4 | Serving Size: About 1/4 cup mousse, 2 tablespoon nuts/coconut

Nutrition (per serving): Calories: 179; Total Fat: 16g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 5g; Protein: 3g

Nutrition Bonus: Potassium: 204mg; Iron: 7%

Originally published May 23, 2020; Updated May 2026

The post Dark Chocolate Almond Mousse appeared first on MyFitnessPal Blog.

This filling, Mexican-inspired breakfast is quick to put together and boasts plenty of protein (16g), healthy fats from avocado and olive oil and zesty pico de gallo for a dose of fresh veggies, too. Baking instead of frying the tortillas makes them sturdy enough to hold all the delicious toppings and cuts down on fat.

Steam 4 cups of spinach and layer it between the beans and the egg to add a serving of vegetables into this meal.

Active time: 20 minutes | Total time: 20 minutes

Black Bean and Avocado Breakfast Tostadas

Ingredients

• 1 15-oz. can no-salt added black beans, rinsed and drained
• 1 tsp taco seasoning
• 1/4 cup water
• 4 (6-inch/15cm) corn tortillas
• 1 tbsp plus 1 tsp olive oil, divided
• 4 large eggs
• 1/2 cup fresh pico de gallo
• 1 medium avocado, thinly sliced
• 1/4 cup (28g) crumbled Cotija or feta cheese
• 1 green onion, thinly sliced

Directions

Preheat the oven to 400°F (200°C). Brush the tortillas on both sides with 1 tbsp olive oil and arrange in a single layer on a baking sheet. Bake for 5 minutes, or until golden on one side. Flip and bake for about 3 more minutes, or until crisp. Remove from the oven and set aside.

While the tortillas bake, heat a large nonstick skillet over medium heat. Add the black beans, taco seasoning, and 1/4 cup water. Mash the beans with a potato masher until mostly smooth and simmer for about 3 minutes, or until thickened and heated through. Transfer to a bowl and cover. Rinse the skillet.

Heat the remaining 1 tsp olive oil in the skillet over medium-high heat. Crack the eggs into the pan and cook for about 4 minutes, or until the whites are almost set.

Spread the beans evenly over the baked tortillas. Top each with a fried egg. Spoon about 2 tbsp pico de gallo over each tostada, then sprinkle with cheese and green onions. Finish with slices of avocado and serve immediately.

Serves: 4 | Serving Size: 1 tostada

Nutrition (per serving): Calories: 364; Total Fat: 19g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 2g; Cholesterol: 213mg; Sodium: 367mg; Carbohydrate: 35g; Dietary Fiber: 10g; Sugar: 3g; Protein: 16g

Nutrition Bonus: Vitamin D: 13%; Calcium: 15%; Iron: 17%; Potassium: 735mg; Vitamin A: 2%; Vitamin C: 13%

Originally published: April 16, 2020; Updated March 2026

The post Black Bean and Avocado Breakfast Tostadas appeared first on MyFitnessPal Blog.

Low-carb, whole-wheat tortillas create a crisp, thin-crust base for these flavorful chicken pizzas. This recipe makes two pizzas—just enough to fit on a standard sheet pan—but can easily be doubled if you’re feeding a crowd or want leftovers.

Active time: 5 minutes | Total time: 15 minutes

Crispy Chicken Tortilla Pizzas

Ingredients

• 2 8-inch (20cm) whole-wheat, high-fiber tortillas
• 1/2 cup (128g) low-sodium marinara sauce
• 1/8 tsp crushed red pepper
• 1 cup (140g) cooked chicken breast, shredded (rotisserie chicken works great here)
• 2 cups (50g) fresh spinach, coarsely chopped
• 2/3 cup (75g) part-skim mozzarella, grated

Directions

 Preheat the oven to 425°F (220°C). Arrange the tortillas on a sheet pan and bake until lightly browned, 2–4 minutes. Remove the pan from the oven.

Carefully flip the tortillas. Spread 1/4 cup marinara over each tortilla and sprinkle each with crushed red pepper. Top each with ½ cup shredded chicken. Arrange 1 cup spinach on each tortilla and sprinkle 1/3 cup mozzarella over each.

Bake until the cheese is melted and bubbly, about 5–7 minutes.

Serves: 2 | Serving Size: 1 pizza

Nutrition (per serving): Calories: 347; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 3g; Cholesterol: 212mg; Sodium: 768mg; Carbohydrate: 21g; Dietary Fiber: 12g; Sugar: 5g; Protein 33g
Nutrition Bonus: Potassium: 657mg; Iron: 11%; Vitamin A: 203%; Vitamin C: 17%; Calcium: 41%

Originally published June 2020; Updated May 2026

The post Crispy Chicken Tortilla Pizzas appeared first on MyFitnessPal Blog.

Robust spices toasted with canned chickpeas form the anchor of this quick lunch. The spiced chickpeas are piled onto a bed of lemony, salted yogurt, along with tomato, cucumber and avocado. The result is a filling vegetarian meal packed with fiber.

RD Tip: Chickpeas are a good source of fiber and protein. In fact, this recipe provides 48% of the daily fiber recommendations for women and 32% of daily fiber for men (1).

Active time: 10 minutes | Total time: 15 minutes

Shawarma-Spiced Chickpea Bowls

Ingredients

• 2 tsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/4 tsp ground turmeric
• 1 (16-oz./454g) can low-sodium chickpeas, rinsed and drained
• 3/4 cup plain 0% Greek yogurt
• 1 tbsp fresh lemon juice
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper
• 1 cup tomato, diced
• 1 English cucumber, diced
• 1/2 medium avocado, peeled, pitted and diced

Directions

Heat a medium skillet over medium heat. Add oil to the pan and swirl to coat. Stir in cumin, garlic powder, paprika and turmeric and cook for 30 seconds. Add chickpeas to pan; cook until lightly toasted, stirring frequently, about 5 minutes.

Meanwhile, in a small bowl, combine yogurt, lemon juice, 1/4 tsp salt and pepper. In a medium bowl, combine tomato, cucumber and remaining 1/4 tsp salt.

Spread about 1/4 cup yogurt mixture onto the bottom of two shallow bowls. Arrange about 3/4 cup chickpeas, 1 cup tomato mixture and half of the avocado into each bowl.

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 409; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 5mg; Sodium: 416mg; Carbohydrate: 51g; Dietary Fiber: 12g; Sugar: 13g; Protein 24g

Nutrition Bonus: Potassium: 1127mg; Iron: 18%; Vitamin A: 26%; Vitamin C: 37%; Calcium: 18%

Originally published June 5, 2020; Updated February 2026

The post Shawarma-Spiced Chickpea Bowls appeared first on MyFitnessPal Blog.

If you love fried rice but not the extra sodium and fat in takeout versions, this recipe is for you. Packed with vegetables and lean protein, it’s a great way to use leftover brown rice. Baking everything on a preheated sheet pan in a hot oven creates crispy bits of rice while streamlining the process. Feel free to switch up the vegetables or use other quick-cooking proteins, like diced chicken breast or tofu, in place of shrimp. A generous amount of fresh ginger adds bold flavor and provides antioxidants that may support overall health (1).

 Active time: 10 minutes | Total time: 30 minutes

Sheet Pan Shrimp Fried Rice

Ingredients 

• 2 tbsp (30g) safflower oil
• 2 tbsp black bean garlic sauce
• 3 medium garlic cloves, finely chopped
• 1 tbsp fresh ginger, finely chopped
• 1 tbsp low-sodium soy sauce
• 3 cups (585g) cold cooked brown rice
• 3 cups (170g) shiitake mushrooms, caps sliced, stems discarded
• 2 celery stalks, thinly sliced
• 1 large carrot, finely diced
• 1 lb (454g) shrimp, peeled and deveined
• 3/4 cup (115g) frozen peas
• 2 green onions, thinly sliced
• 1 large egg, beaten

Directions

Place a large, rimmed baking sheet in the center of the oven and preheat to 450°F (246°C).

In a large bowl, whisk together the oil, black bean garlic sauce, garlic, ginger, and soy sauce. Crumble the rice into the bowl. Add the mushrooms, celery, and carrots, and toss to combine. Carefully spread the mixture onto the preheated baking sheet in an even layer. Bake until the rice begins to brown in the corners of the pan, about 10 minutes.

Add the shrimp and peas to the rice mixture and stir with a spatula to loosen any stuck-on bits. Spread the mixture back into an even layer and continue baking until the shrimp are opaque and cooked through, about 5–6 minutes more (the shrimp should reach an internal temperature of 145°F/63°C).

Meanwhile, scramble the egg in a small nonstick skillet over medium heat until just set. Remove from heat. Stir the cooked egg into the rice mixture along with the green onions before serving.

Serves: 4 | Serving Size: 1 1/4 cups

Nutrition (per serving): Calories: 444; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 229mg; Sodium: 698mg; Carbohydrate: 55g; Dietary Fiber: 7g; Sugar: 7g; Protein: 32g

Nutrition Bonus: Potassium: 916mg; Iron: 12%; Vitamin A: 312%; Vitamin C: 23%; Calcium: 7%

Originally published October 2020; Updated April 2026

The post Sheet Pan Shrimp Fried Rice appeared first on MyFitnessPal Blog.

This hearty, stick-to-your-ribs stew features tender wild rice and buttery-soft chicken. The poultry slowly simmers on the bone, lending more flavor to the soup and moisture to the meat. 

RD Tip: For efficiency, chop the veggies the night before, and put everything in the slow cooker in the morning so it cooks all day while you go about your day. Just a little advance planning makes it possible to be busy and still balance a healthy lifestyle.

Active time: 20 minutes | Total time: 7 hours, 30 minutes

Slow Cooker Chicken & Wild Rice Stew

Ingredients

• 6 cups (1440g) unsalted chicken stock
• 2 cups (320g) onion, chopped
• 1 1/2 cups (190g) carrots, chopped
• 1 cup (100g) celery, chopped
• 1 1/4 cups (200g) uncooked wild rice
• 1 ½ tsp salt
• 1 tsp ground black pepper
• 8 oz (227g) white mushrooms, sliced
• 3 garlic cloves, minced
• 2 lbs (907g) skinless, bone-in skinless chicken breasts
• 5 thyme sprigs
• 2 bay leaves
• 3 cups (732g) 2% reduced-fat milk
• 1/2 cup (63g) all-purpose flour
• 3 tbsp chopped fresh parsley (optional garnish)

Directions

In a 6-quart slow cooker, stir together chicken stock, onion, carrots, celery, wild rice, salt, pepper, mushrooms and garlic. Nestle in the chicken, thyme and bay leaves. Cover and cook on low until chicken and wild rice are tender, about 7 hours (or on high for 3-4 hours).

Remove chicken from the slow cooker. Increase heat to high. Discard chicken bones and shred meat; set aside. Discard thyme sprigs and bay leaves.

In a medium bowl, whisk milk and flour until completely smooth, then slowly stir into the soup to prevent lumps.

Cook on high until thickened, about 10-20 minutes. Gently stir in chicken. Serve in bowls and garnish with parsley, if desired.

Serves: 8 | Serving Size: About 1 ⅔  cups

Nutrition (per serving): Calories: 393; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g ; Cholesterol: 85mg; Sodium: 421mg; Carbohydrate: 43g; Dietary Fiber: 5g; Sugar: 9g; Protein: 42g

Nutrition Bonus: Potassium: 519mg; Iron: 7%; Vitamin A: 16%; Vitamin C: 13%; Calcium: 15%

Originally published February 4, 2020; Updated April 2026

The post Slow Cooker Chicken & Wild Rice Stew appeared first on MyFitnessPal Blog.

Quiche is divine, but the crust can be time consuming and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.

The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche (1).

Active time: 25 minutes | Total time: 1 hour 15 minutes

Kale Egg-White Quiche With Sweet Potato Crust

Ingredients

• Cooking spray
• 1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
• 2 tsp olive oil
• 1 yellow onion, chopped
• 1 tbsp fresh thyme, chopped
• 4 cups (84g) kale, roughly chopped
• 8 large egg whites
• 2 large eggs
• 1/4 cup (20g) shredded Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 6 tsp chipotle pepper sauce, or preferred hot sauce, to taste

Directions

Preheat the oven to 375ºF (190ºC).

Spray a 9-inch, deep-dish pie pan with cooking spray, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.

Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.

In a large sauté pan, drizzle the olive oil and place over medium-high heat.

Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened. 

Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.

In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.

Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.

Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. The quiche should be just set with a slight wobble at the center. Let cool on a rack for 5 minutes before cutting into four wedges. Serve with hot sauce, optional.

Serves: 4 | Serving Size: 1/4 quiche

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g

Originally published June 30, 2020; Updated January 2026

The post Kale Egg-White Quiche With Sweet Potato Crust appeared first on MyFitnessPal Blog.