If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!

Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.

Active time: 20 minutes | Total time: 50 minutes

Sheet Pan Tofu and Veggies in Sesame Sauce

Ingredients

• 1 14 oz. package extra-firm tofu, drained and pressed dry
• 2 cups (266g) sweet potatoes, cubed into 1/2-inch pieces
• 2 tbsp olive oil, divided
• 2 cups cauliflower florets
• 2 cups (50g) kale, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp tamari soy sauce
• 1 tbsp water
• 1 clove garlic, minced

Directions

Preheat the oven to 400°F (200°C). 

Cut the tofu into ½-inch cubes. On one rimmed baking sheet, arrange the tofu and sweet potatoes in a single layer and drizzle with 1 tbsp of the olive oil, tossing gently to coat. On a second rimmed baking sheet, arrange the cauliflower florets in a single layer and toss with the remaining 1 tbsp olive oil.

Place both pans in the oven and roast for 20 minutes, flipping the tofu and sweet potatoes once halfway through. After 20 minutes, add the kale to the cauliflower pan, toss to combine, and return to the oven. Continue roasting for an additional 8–10 minutes, until the sweet potatoes and cauliflower are tender and lightly browned and the kale is wilted and slightly crispy at the edges.

While the vegetables finish roasting, whisk together the tahini, lemon juice, tamari, water, and garlic in a small bowl until smooth. Pour the sauce over the warm vegetables and tofu and toss to coat evenly.

Serves: 4 | Serving Size: 1 3/4 cup

Nutrition (per serving): Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%

Originally published November 12, 2019; Updated May 2026

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Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper

This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken With Cauliflower & Olives

Ingredients

• 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
• 1 medium (590g) head cauliflower, trimmed into bite-size florets
• 2 cups (312g) cherry tomatoes
• 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 ¾ tsp sumac, divided
• ½ tsp salt
• 1/2 tsp ground black pepper
• 1/2 cup (123g) plain low-fat Greek yogurt
• 1 small garlic clove, finely chopped and smashed with the side of a knife

Directions

Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)

In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.

While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.

Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce

Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g

Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%

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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

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This vibrant soup made in an Instant Pot is proof that simple ingredients can deliver big flavor. Sweet beets, ripe tomatoes, and tender carrots puree into a silky bowl that’s as nourishing as it is beautiful. Fragrant rosemary and garlic round out the flavor for a soup that feels anything but ordinary.

Active time: 20 minutes | Total time: 50 minutes

Pressure Cooker Beet and Tomato Soup

Ingredients

• 1 tsp olive oil
• 1 yellow onion, diced
• 1/2 tsp dried rosemary
• 2 whole cloves
• 4 garlic cloves, minced
• 4 ripe tomatoes, halved
• 2 medium beets, peeled and diced into 1 inch cubes
• 2 large carrots, peeled and cut into 1 inch pieces
• 2 1/2 cups water
• 1/2 tsp salt
• 1/2 tsp black pepper

Directions

Heat the olive oil in a pressure cooker over medium heat. Add the onion, rosemary, cloves and sauté for 3–5 minutes, or until the onion is softened and translucent. Add the garlic and cook for 30 seconds, until fragrant.

Add the tomatoes, beet, carrot, and water. Lock the lid and cook at high pressure for 15–20 minutes. Allow the mixture to cool slightly, then puree and strain into a medium pot.

Add the salt and black pepper and simmer for 5 minutes. Serve hot.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 77; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 354mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 9g; Protein: 2g

Nutrition Bonus: Calcium: 4%; Iron: 5%; Potassium: 585mg; Vitamin A: 401%; Vitamin C: 39%

Originally published: October 26, 2018; Updated May 2026

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Turkey and bean chili is easy to make, especially if a slow cooker is involved. This easy recipe for chili features lean ground turkey slowly simmered with tangy tomatoes and fiber-filled beans.

Slow Cooker Turkey & Bean Chili

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 2 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 (15-oz.) can no-sugar added tomato sauce
• 1 (14.5-oz.) can low sodium diced tomatoes
• 2 (15-oz.) cans low sodium kidney beans, drained and rinsed
• 1/2 cup nonfat plain Greek yogurt
• 6 oz. baked tortilla chips

Directions

Heat the olive oil in a large nonstick skillet over medium heat. Add the ground turkey and onion and cook, breaking up the meat with a wooden spoon, for about 10 minutes or until the turkey is cooked through to an internal temperature of 165°F. Stir in the garlic, chili powder, oregano, cumin, salt, and pepper and cook for 1 minute more, until fragrant.

Transfer the mixture to a 4-quart slow cooker. Add the tomato sauce, diced tomatoes, kidney beans, chili powder, oregano, and cumin and stir to combine. Cover and cook on low for 4–6 hours or on high for 4 hours, until the flavors have melded and the chili is heated through.

Taste and season with additional salt as needed. Ladle into bowls and serve topped with a dollop of Greek yogurt and baked tortilla chips on the side.

Serves: 6 | Serving Size: 1 1/2 cups chili + 1 oz. baked tortilla chips

Nutrition (per serving): Calories: 446; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 54mg; Sodium: 854mg; Carbohydrate: 59g; Dietary Fiber: 11g; Sugar: 6g; Protein: 30g

Nutrition Bonus: Potassium: 1018mg; Iron: 35%; Vitamin A: 56%; Vitamin C: 6%; Calcium: 18%

Originally published: November 8, 2019; Updated May 2026

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A pressure cooker quickly transforms canned chickpeas, infusing them with Indian flavors and turning their texture from firm to irresistibly creamy. The vegan dinner gets the right amount of sauciness by draining one can of tomatoes and leaving one can undrained, plus tons of flavor from a finishing splash of canned full-fat coconut milk. To keep things quick and easy, pick up precooked rice — either frozen or in a shelf-stable pouch.

Pressure Cooker Chickpea Tikka Masala

Ingredients

• 1 tbsp olive oil
• 1 cup onion, chopped
• 4 cloves garlic, minced
• 1 tbsp garam masala
• 1/4 tsp cayenne pepper
• 2 14.5-oz. cans no-salt-added diced tomatoes, one can drained of liquid
• 2 15-oz. cans low-sodium chickpeas, rinsed and drained
• 1 tsp kosher salt
• 1 cup canned full-fat coconut milk
• 3 cups hot cooked quinoa
• 2 tbsp cilantro, chopped

Directions

Set the Instant Pot to sauté and allow it to preheat for 2 minutes. Add the olive oil and swirl to coat. Add the onion and garlic and sauté for 4 minutes. Stir in the garam masala and cayenne pepper and cook, stirring constantly, for about 30 seconds, or until fragrant.

Drain the juice from one can of tomatoes. Stir both cans of tomatoes into the pot along with the chickpeas and salt.

Cover and lock the lid, setting the steam valve to sealing. Cook on high pressure for 10 minutes (the pot will take about 15–20 minutes to come to pressure).

When cooking is complete, carefully quick-release the pressure by turning the steam valve to venting. Remove the lid and stir in the coconut milk.

Serve the chickpea mixture over the cooked quinoa and garnish with cilantro, if desired.

Serves: 6 | Serving Size: 1/2 cup quinoa and about 1 cup chickpea mixture

Nutrition (per serving): Calories: 363; Total Fat: 12g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 585mg; Carbohydrate: 52g; Dietary Fiber: 10g; Sugar: 10g; Protein: 13g

Nutrition Bonus: Potassium: 771mg; Iron: 17%; Vitamin A: 1%; Vitamin C: 5%; Calcium: 5%

Originally published: February 23, 2020; Updated May 2026

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Quick-cooking farro and tomatoes make for an insanely easy, one-pot wonder that will revolutionize your weeknight cooking. This recipe is a spin on a one-pot pasta, but in place of spaghetti we use farro, a nutty, fiber-rich grain (1). Sausage, kale, tomatoes, garlic and onion are all cooked in one vessel with some water and a little olive oil and gently simmered until the grain absorbs the liquid and the tomatoes break down to make a bright sauce. The result is a filling, risotto-like dish that also reheats beautifully for lunch the next day. This recipe calls for quick-cooking farro, but semi-pearled also works.

Active time: 10 minutes | Total time: 45 minutes

One-Pot Farro with Sausage, Kale and Tomatoes

Ingredients

• 1 tbsp olive oil
• 1/2 lb (230g) sweet Italian sausage, casings removed
• 2 cups (400g) quick-cooking farro
• 1 lb (450g) cherry tomatoes, halved
• 1/2 medium yellow onion, thinly sliced
• 2 large garlic cloves, thinly sliced
• 1 1/2 tsp kosher salt
• 1/4 tsp crushed red pepper
• 4 cups water
• 2 cups (150g) packed Lacinato kale leaves, stemmed and chopped

Directions

In a large saucepan, heat the olive oil over medium heat. Add the sausage and cook, stirring frequently and breaking it up with a spoon, until browned and nearly cooked through to an internal temperature of 160°F, about 3–5 minutes.

Add the farro, tomatoes, onion, garlic, kosher salt, crushed red pepper, and 4 cups of water. Bring to a boil, then reduce the heat to low and simmer uncovered for about 30 minutes, stirring occasionally, until most of the liquid has been absorbed.

Fold in the kale and cook for about 5 minutes more, or until wilted.

Spoon the farro mixture into shallow bowls. Drizzle with additional olive oil and garnish with torn basil leaves, freshly grated Parmigiano-Reggiano cheese, and flaky sea salt, if desired. Serve immediately.

Serves: 6 | Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 408; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 22mg; Sodium: 877mg; Carbohydrate: 55g; Dietary Fiber: 6g; Sugar: 4g; Protein: 15g

Nutrition Bonus: Vitamin D: 4%; Calcium: 5%; Iron: 15%; Potassium: 413mg; Vitamin A: 13%; Vitamin C: 19%

Originally published November 6, 2018; Updated June 2026

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Egg salad doesn’t have to be loaded with mayonnaise when you borrow the flavors of a Provencal salad. A lean vinaigrette, fragrant fresh basil and tangy olives give the salad plenty of zip — and juicy grape tomatoes keep it moist and delicious. Skip the bread and roll it in a tender leaf of bibb lettuce, for a high-protein snack you’ll crave again and again.

Active time: 15 minutes | Total time: 15 minutes

Egg Salad Provencal in Lettuce Wraps

Ingredients

• 6 large eggs, boiled and peeled
• 3 oz (85g) grape tomatoes, about 3/4 cup, chopped
• 6 medium pitted green olives, chopped
• 2 tbsp red onion, finely chopped
• 2 tbsp fresh basil, chopped
• 1 tbsp olive oil
• 1 tbsp white wine vinegar
• ¼ tsp salt
• 8 medium bibb lettuce leaves

Directions

Chop the eggs, then place them in a medium bowl. Add the tomatoes, olives, red onion, and basil. In a small bowl, whisk together the olive oil, vinegar, and salt, then pour over the egg mixture. Stir gently to combine. 

Scoop into lettuce leaves by rounded 1/3-cup servings. Roll to close.

Serves: 4 | Serving Size: 2 egg-salad filled leaves

Nutrition (per serving): Calories: 162; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 308g; Sodium: 339g; Carbohydrate: 4g; Dietary Fiber: 1g; Sugars: 2g; Protein: 10g 

Nutrition Bonus: Potassium: 285mg; Iron: 11%; Vitamin A: 36%; Vitamin C: 13%; Calcium: 6%

Originally published June 12, 2018; Updated April 2026

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This 30-minute summer pasta is the perfect recipe to make when the late-summer tomatoes are at their peak. The no-cook sauce gets better as the tomatoes sit with the vinegar, garlic and olive oil and release their sweet juices. When picking out your zucchini, look for small, firm ones that don’t have too many seeds. The heat from the cooked pasta ever so slightly wilts the raw ribbons of zucchini so they’re tender enough to eat, but still retain some of their bite and color.

To give this meal a vegetarian protein and fiber boost, add a 15-oz. can of white beans, which also provide a rustic, hearty flavor.

Active time: 30 minutes | Total time: 30 minutes

No-Cook Tomato Sauce With Zucchini Ribbons

Ingredients

• 1 pint (360g) sungold or cherry tomatoes, halved
• 1/4 cup (56g) olive oil
• 2 tbsp red wine or sherry vinegar
• 1 large garlic clove, minced
• 1/2 tsp salt, divided
• 1/2 tsp black pepper, divided
• 1/4 tsp crushed red pepper
• 8 oz. (227g) long whole-wheat pasta, preferably tagliatelle or pappardelle
• 2 small zucchini
• 4 torn fresh basil leaves

Directions

In a large bowl, combine the tomatoes, olive oil, vinegar, garlic, and crushed red pepper. Season with 1/4 tsp kosher salt and 1/4 tsp freshly ground pepper. Let the mixture stand while you prepare the pasta and zucchini, stirring occasionally and gently pressing on the tomatoes with the back of a spoon to help release their juices.

Using a vegetable peeler or mandoline, shave the zucchini into long, thin ribbons.

Bring a large pot of water to a boil and cook the pasta until al dente. Drain well and immediately transfer the hot pasta to the bowl with the tomato mixture. Add the zucchini ribbons and toss gently to combine. Taste and season with 1/4 tsp salt and 1/4 tsp black pepper.

Divide the pasta among four shallow bowls. Garnish with torn basil leaves, Parmesan cheese, and a sprinkle of flaky sea salt, if desired. Serve warm.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 375; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 354mg; Carbohydrate: 48g; Dietary Fiber: 8g; Sugar: 3g; Protein: 10g

Nutrition Bonus: Calcium: 6%; Iron: 15%; Potassium: 636mg; Vitamin A: 13%; Vitamin C: 47%

Originally published September 1, 2020; Updated June 2026

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Reminiscent of creamy beef stroganoff without the beef, this Instant Pot recipe uses whole-grain pasta, mushrooms and herb and garlic spreadable cheese to get dinner on the table fast. Use gourmet mushrooms instead of cremini if you’re feeling fancy.

Active time: 15 minutes | Total time: 25 minutes

Pressure Cooker Creamy Mushroom and Kale Pasta

Ingredients

• 1 tbsp olive oil
• 4 cups (280g) cremini mushrooms, cut into quarters
• 1 yellow onion, diced
• 1/2 tsp salt
• 3 medium garlic cloves, thinly sliced
• 2 tsp fresh thyme, roughly chopped
• 8 oz. (227g) whole-wheat rotini
• 1 1/2 cups (355ml) low-sodium vegetable broth
• 1 pinch crushed red pepper
• 4 cups (100g) baby kale
• 4 tbsp (58g) herb and garlic spreadable cheese

Directions

Select the sauté function on the Instant Pot and adjust to high heat. Add the olive oil, mushrooms, onions, and salt and cook, stirring frequently, for about 5 minutes, or until the mushrooms begin to release their juices. Add the garlic and thyme and cook for 30 seconds, or until fragrant.

Add 1 cup of water and simmer for 1 minute, scraping up any browned bits from the bottom of the pot. Press cancel.

Add the pasta, vegetable broth, and crushed red pepper and stir to combine. Lock the lid and set the valve to sealing. Cook on high pressure for 3 minutes.

Carefully quick-release the pressure, loosely draping a towel over the vent to catch any starchy liquid. Remove the lid and stir in the kale and spreadable cheese until combined. Cover and let stand for 5 minutes to allow the pasta to finish cooking and absorb the liquid.

Serve immediately.

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

Nutrition (per serving): Calories: 319; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 15mg; Sodium: 450mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 4g; Protein: 12g

Nutrition Bonus: Calcium: 13%; Iron: 15%; Potassium: 703mg; Vitamin A: 3%; Vitamin C: 47%

Originally published: September 15, 2020; Updated May 2026

The post Pressure Cooker Creamy Mushroom and Kale Pasta appeared first on MyFitnessPal Blog.

Saucy, savory and messy, these sloppy Joe sandwiches are vegan, but they contain 20 grams of protein thanks to a vegan chickpea-lentil filling instead of ground beef. These are served on whole grain buns, but you can also serve the filling in tacos or on quinoa for a nutritious bowl meal.

The fiber and protein in this recipe helps keep you full, so give this one a try for meal prep for lunch and you may not feel the need to snack throughout the afternoon.

Active time: 15 minutes | Total time: 25 minutes

Vegan Sloppy Janes

Ingredients

• 1 tbsp olive oil
• 1/2 yellow onion, finely diced
• 1/2 cup green or red bell pepper, finely diced
• 1 8-oz. can no salt added tomato sauce
• 2 tbsp Dijon mustard
• 1 tbsp honey (or maple syrup)
• 1/2 tsp garlic powder
• 1/4 tsp salt
• 1/8 tsp cayenne
• 3 tbsp water
• 1 15.5-oz. (455g) can low-sodium garbanzo beans, rinsed and drained
• 1 1/2 cup (297g) cooked lentils or canned, rinsed and drained brown lentils
• 4 whole-wheat hamburger buns, toasted
• 4 romaine lettuce leaves

Directions

Heat the olive oil in a large saute pan over medium heat. Add the onions and peppers and saute, stirring occasionally, until tender, about 4 minutes. Add the tomato sauce, mustard, honey, garlic powder, salt, cayenne pepper and 3 tbsp of water. Stir to combine.

Add the garbanzo beans and lentils. Reduce heat to low, cover, and simmer for 10 minutes. Using a potato masher, mash about half of the garbanzo beans. Serve on toasted buns. topped with lettuce.

Tip: To cook lentils from dried, put 1 cup lentils in a medium saucepan. Cover with cold water by 2 inches. Add 1 bay leaf and bring to a simmer over high heat. Cover, reduce heat to low, and simmer until tender, 20–30 minutes, depending on the age of the lentils. Drain. Makes about 3 cups.

Serves: 4 | Serving Size: heaping cup bean mixture, 1 bun

Nutrition (per serving): Calories: 404; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 806mg; Carbohydrate: 64g; Dietary Fiber: 16g; Sugar: 15g; Protein: 20g

Nutrition Bonus: Calcium: 18%; Iron: 34%; Potassium: 835 mg; Vitamin A: 8%; Vitamin C: 35%

Originally published February 9, 2021; Updated February 2026

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Lemon and chicken marry with fragrant oregano in this recipe for slow-cooked chicken thighs. The chicken thighs are complemented by a refreshing Greek salad to make a delicious low-carb lunch. Make the chicken thighs and Greek salad ahead of time to pack for lunch or enjoy at any meal.

Active time: 15 minutes | Total time: 3-4 hours, 15 minutes

Slow Cooker Lemon Greek Chicken

Ingredients

• 4 bone-in (4 oz. or 115 grams each) chicken thighs, skin removed
• 1/4 tsp salt
• 1/4 tsp black pepper
• 4 cloves garlic, minced
• 1 tbsp + 1 tsp dried oregano
• 2 tbsp lemon juice
• 1/4 cup chicken broth
• 4 medium tomatoes, diced
• 2 large English cucumbers, sliced
• 1/2 medium red onion, thinly sliced
• 6 tbsp crumbled feta cheese, divided
• 1 tbsp olive oil
• 1 tsp red wine vinegar

Directions

Season the chicken thighs all over with the salt, black pepper, garlic, and oregano. Arrange in a single layer in the slow cooker and pour the lemon juice and chicken broth over the top. Cover and cook on high for 3–4 hours or on low for 6–7 hours, until the chicken is tender and cooked through to an internal temperature of 165°F.

While the chicken cooks, prepare the salad. In a large bowl, combine the tomatoes, cucumbers, onion and 2 tbsp feta. In a small bowl, whisk together the olive oil and red wine vinegar, then drizzle over the vegetables and toss to coat. Refrigerate until ready to serve.

To serve, divide the salad evenly among four plates and place one chicken thigh alongside each portion. Top each chicken thigh with 1 tbsp feta. Serve immediately.

Serves: 4 | Serving Size: 1 chicken thigh + 1 cup Greek Salad

Nutrition (per serving): Calories: 264; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 118mg; Sodium: 469mg; Carbohydrate: 15g; Dietary Fiber: 5g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 853mg; Iron: 15%; Vitamin A: 2%; Vitamin C: 41%; Calcium: 19%

Originally published: October 10, 2015; Updated May 2026

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