This brisket recipe uses an Instant Pot to make a fork-tender roast with minimal fuss. The braising liquid of beer, smoked paprika and smoky chipotle peppers gives the dish a zesty, Southwestern flavor. Serve with mashed sweet potatoes and an avocado salad. You’ll have extra sauce; save it to use later as a base for the best chili ever.

Active time: 20 minutes | Total time: 2 hours, 15 minutes

Pressure Cooker Beer Braised Beef Brisket

Ingredients

• 3 lb (1,362g) flat-cut beef brisket, fat trimmed to 1/8-in (0.32cm)
• 1 1/2 tsp smoked paprika
• 1 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 1 cup (240g) dark ale
• 1 cup (240g) low-sodium beef broth, divided
• 1 large yellow onion, thickly sliced
• 1 tbsp chopped fresh rosemary
• 1 tbsp chopped and canned chipotle peppers
• 4 large carrots, peeled
• 1 tbsp all-purpose flour
• 1 tbsp honey

Directions

Rub the brisket all over with the paprika, salt, and pepper. Heat the oil in an electric Instant Pot on the sauté function over medium heat until hot. Add the brisket and cook until browned, about 3 minutes per side. Remove from the pot. Add the beer and simmer, scraping up the browned bits from the bottom of the pot. Press cancel.

Add 3/4 cup of the broth, onion, rosemary, and chipotle peppers to the pot. Return the brisket to the pot and place the whole carrots on top of the roast. Lock the lid, select high pressure, and set for 1 1/2 hours. Let the pressure naturally release, about 30 minutes, to ensure the roast is tender and easy to slice.

Carefully transfer the carrots and brisket to a platter and cover with foil. Select the sauté function, adjust the heat to high, and bring the sauce to a simmer. Skim off any clear liquid fat that collects on the surface and discard.

Place the flour in a small bowl. Gradually whisk the remaining 1/4 cup (60g) broth into the flour until smooth. Add the flour mixture and honey to the sauce and simmer until thickened, about 5 minutes. Thinly slice the brisket against the grain and cut the carrots into bite-sized pieces. Serve with 1/4 cup (60ml) sauce per serving. Reserve the remaining sauce for another use.

Serves: 6 | Serving Size: 4 oz. sliced meat, 1/2 cup carrots, 1/4 cup sauce

Nutrition (per serving): Calories: 440; Total Fat: 19g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 1g; Cholesterol: 141mg; Sodium: 885mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 6g; Protein: 49g

Nutrition Bonus: Iron: 26%; Potassium: 986mg; Vitamin A: 556%; Vitamin C: 8%

Originally published date: February 2, 2019; Updated date: May 2026

The post Pressure Cooker Beer Braised Beef Brisket appeared first on MyFitnessPal Blog.

Say bye to bland burgers. These lean chicken patties are spiced up with smoky chipotle peppers for a bold, satisfying bite. And nothing pairs better with a burger than a side of fries — crispy, chili-roasted sweet potato fries add a welcome kick to round out the meal.

Active time: 20 minutes | Total time: 50 minutes

Spicy Chicken Burger with Sweet Potato Fries

Ingredients

For the spicy chicken burger:

• 1 lb (454g) ground chicken breast
• 2 tsp grated onion
• 1 tsp chipotle peppers in adobo sauce, chopped
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large (35g) egg white
• 1 tsp olive or canola oil
• 4 whole-grain burger buns, split and toasted if desired
• 4 lettuce leaves
• 4 tomato slices

For the sweet potato fries:

• 2 medium (150g each) sweet potatoes
• 1 tsp olive oil
• 1 tsp chili powder

Directions

Preheat the oven to 400°F (200°C).

Peel the sweet potatoes and cut into 1/2-inch wedges, cutting pieces to the same size for even cooking. Toss with 1 tsp olive oil and chili powder. Spread on a nonstick baking sheet or a baking sheet lined with nonstick aluminum foil. Bake, turning once, for 30–35 minutes, or until crisp and golden brown.

Meanwhile, combine the ground chicken, grated onion, chipotle peppers, cumin, salt, and egg white in a medium bowl and mix well with your hands. Shape into 4 patties.

Heat the oil in a large nonstick skillet over medium-high heat, swirling to coat the bottom. Add the patties and cook for 4–5 minutes per side, or until completely cooked through and the internal temperature reaches 165°F (74°C).

Serve the burgers on the buns with the lettuce and tomato. Serve with the sweet potato fries.

Serves: 4 | Serving Size: 1 burger and 1/2 sweet potato

Nutrition (per serving): Calories: 346; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 55mg; Sodium: 371mg; Carbohydrate: 40g; Dietary Fiber: 3g; Sugar: 6g; Protein: 32g

Nutrition Bonus: Potassium: 492mg; Iron: 5%; Vitamin A: 49%; Vitamin C: 25%

The post Spicy Chicken Burger with Sweet Potato Fries appeared first on MyFitnessPal Blog.

Spiced just right for fall, this flavorful chicken and butternut squash stew is delicious served over whole wheat couscous. To save time, look for cubed winter squash in the produce department—you can also substitute with sweet potatoes.

Active time: 20 minutes | Total time: 30 minutes

One-Pot Chicken & Butternut Squash Stew

Ingredients

• 2 tsp olive oil
• 1 lb boneless, skinless chicken breasts, cut into 1” pieces
• 1 medium (110g) onion, chopped
• 2 tsp ras el hanout spice blend*
• 1/2 tsp salt, divided
• 3 cups low-sodium chicken broth, divided
• 4 cups (560g) butternut squash, diced into 1” cubes
• 1 14.5-oz. can fire-roasted diced tomatoes, undrained
• 2 tbsp chopped fresh cilantro
• 1 1/2 cups (260g) whole-wheat couscous

Directions

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the chicken and onion and cook for about 3 minutes, stirring frequently, until the chicken is lightly browned and the onion is translucent.

Stir in the ras el hanout spice blend and 1/4 tsp salt and cook for 1 minute. Add 1 cup chicken broth, the butternut squash, and tomatoes. Bring to a boil, then reduce the heat, cover, and simmer for about 20 minutes, or until the chicken is cooked through to an internal temperature of 165°F and the squash is tender. Stir in the cilantro.

Meanwhile, bring the remaining 2 cups chicken broth to a boil in a saucepan over medium-high heat. Whisk in the couscous and remaining 1/4 tsp salt. Remove from the heat, cover, and let stand for 5 minutes. Fluff with a fork.

Spoon the couscous into a serving bowl or onto individual plates. Top evenly with the chicken and squash mixture and drizzle with the pan juices.

*Ras el Hanout is a seasoning blend with a very lengthy list of spices used in Moroccan and North African cuisine. For this recipe, you can substitute 3/4 tsp ground cumin, 1/2 tsp ground ginger, 1/4 tsp paprika, 1/4 tsp ground coriander, 1/8 tsp ground cinnamon, a pinch of ground allspice, and a pinch of cloves.

Serves: 6 | Serving Size: 3/4 cup couscous + 1 cup chicken and squash mixture

Nutrition (per serving): Calories: 319; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 55mg; Sodium: 567mg; Carbohydrate: 47g; Dietary Fiber: 10g; Sugar: 6g; Protein: 26g

Nutrition Bonus: Potassium: 1008mg; Iron: 13%; Vitamin A: 307%; Vitamin C: 36%; Calcium: 8%

Originally published December 7, 2015; Updated June 2026

The post One-Pot Chicken & Butternut Squash Stew appeared first on MyFitnessPal Blog.

Farro is a dietitian-approved grain to cook with because of its delicious nutty flavor and impressive fiber and protein content (1). Semi-pearled farro is easy to find at grocery stores and is the star of this whole-grain risotto-like Instant Pot dish. Fresh peas (frozen is fine in a pinch), baby spinach and lemon give this hearty dish a beautiful pop of color and bright, fresh flavor.  

RD Tip: If desired, the baby spinach can be subbed with other vegetables such as fresh pea shoots or baby arugula.

Active time: 15 minutes | Total time: 45 minutes

Pressure Cooker Fresh Pea Farrotto

Ingredients

• 2 tbsp olive oil
• 1 large leek, light green and white parts only, rinsed well and thinly sliced
• 2 celery stalks, thinly sliced
• 1 1/2 cups (270g) semi-pearled farro
• 3 medium garlic cloves, minced
• 2 1/2 cups (613g) chicken bone broth
• 1 bay leaf
• 1 cup (145g) shelled fresh peas (or frozen, thawed)
• 1/2 cup (40g) shredded Parmesan cheese
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 2 cups (60g) baby spinach
• 2 tsp lemon juice

Directions

Add oil to Instant Pot, select Sauté and adjust to Normal/Medium heat. When the oil is hot, add the leeks and celery and cook, stirring frequently, until the leeks are tender, about 4 minutes. Add the farro and garlic and cook, stirring frequently, for 1 minute. Press Cancel.

Add the broth and bay leaf and stir to combine. Lock on the lid, select the Pressure Cook function and adjust to High pressure for 9 minutes. Make sure the steam valve is in the Sealing position.

When the cooking time is up, let the pressure come down naturally for 10 minutes, and then quick-release any remaining pressure. Stir in the peas and cheese. Cover and let stand for 3 minutes to allow the cooking liquid to thicken. Remove and discard bay leaf. Season with the salt and pepper.

Toss the baby spinach with the lemon juice. Divide the farrotto among 4 bowls. Top with the baby spinach and serve.

Serves: 4 | Serving Size: 1 ⅔ cups farrotto, 1/2 cup baby spinach

Nutrition (per serving): Calories: 435; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 11mg; Sodium: 739mg; Carbohydrate: 60g; Dietary Fiber: 10g; Sugar: 3g; Protein: 19g

Nutrition Bonus: Potassium: 222mg; Iron: 25%; Vitamin A: 33%; Vitamin C: 16%; Calcium: 20%

Originally published April 4, 2020; Updated May 2026

The post Pressure Cooker Fresh Pea Farrotto appeared first on MyFitnessPal Blog.

These tostadas have it all — crunchy baked tortillas, creamy black beans, plump lime-marinated shrimp and radishes and a crisp slaw. Even better, it’s ready in less than 30 minutes!

If you don’t have no salt added canned beans on hand, be sure to rinse them well. This will significantly reduce the sodium the beans are canned with (1)!

Active time: 15 minutes | Total time: 25 minutes

Shrimp and Radish Tostadas

Ingredients

• 8 (6-in/15cm) corn tortillas
• 1/2 tsp salt, divided
• 1 lb (454g) shrimp, peeled and deveined
• 1/4 cup (50g) lime juice
• 5 radishes, thinly sliced
• 2 green onions, thinly sliced
• 1 tsp chili powder
• 1 (15 oz/425g) no salt added canned black beans, rinsed and drained
• 2 cups (115g) bagged coleslaw
• 1/3 cup (82g) plain Greek yogurt

Directions

Preheat the oven to 400°F (204°C). Mist the tortillas on both sides with olive oil cooking spray and arrange in a single layer on a baking sheet. Bake until golden brown on one side, 5 minutes. Flip tortillas and cook on the second side until golden brown and crisp, about 3 minutes. Remove from the oven, sprinkle with a pinch of salt, and set aside.

Place the shrimp in a medium saucepan and cover with cold water. Bring to a boil, reduce heat to low, and simmer until the shrimp curl and are cooked through, 1–3 minutes, depending on the size of the shrimp. Drain well. In a large bowl, combine the shrimp with the remaining salt, lime juice, radishes, green onions and chili powder. Set aside.

Warm up the beans and 1/4 cup (59ml) water in a small saucepan over medium heat until hot, about 4 minutes. Mash with a fork until half of the beans are mashed.

Spread the beans on the tostadas. Top with the shrimp mixture. Put the slaw mix and dollops of the yogurt on top of each tostada and serve immediately.

Serves: 4 | Serving Size: 2 tostadas

Nutrition (per serving): Calories: 362; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 186mg; Sodium: 500mg; Carbohydrate: 50g; Dietary Fiber: 10g; Sugar: 3g; Protein: 36g

Nutrition Bonus: Potassium: 983mg; Iron: 14%; Vitamin C: 12%; Calcium: 16%

Originally published September 18, 2020; Updated March 2026

The post Shrimp and Radish Tostadas appeared first on MyFitnessPal Blog.

Layers of lean ground turkey-filled sauce, creamy basil-flecked ricotta and melty mozzarella are hidden in these delicious peppers. The Instant Pot cuts the cook time to just 6 minutes, so they can be yours any weeknight when a lasagna craving hits. Be sure to use a thin bottled marinara sauce, so the Instant Pot can create enough steam to come to pressure (Note: Thick, chunky sauces won’t work).

Active time: 15 minutes | Total time: 1 hour

Pressure Cooker Lasagna Stuffed Peppers

Ingredients

• 4 medium bell peppers
• 1 tbsp olive oil
• 1 lb 85% lean ground turkey
• 1 1/2 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3 medium garlic cloves, minced
• 1 cup + 2 tbsp (293g) thin, no-sugar added marinara sauce, divided
• 1 cup (246g) part-skim ricotta cheese
• 1/2 cup (12g) fresh basil, chopped and divided
• 1 large egg, beaten
• 1/2 cup (57g) part-skim mozzarella, shredded
• 1/4 cup (60g) low-sodium chicken broth

Directions

Cut the top 1/2-inch off the peppers and reserve for another use. Scoop out the seeds and white membranes inside the peppers and discard.

Put the olive oil in the Instant Pot, select saute, and adjust to high heat. When the oil is hot, add the ground turkey, Italian seasoning, salt, and black pepper. Cook, stirring occasionally, until the turkey is cooked through to an internal temperature of 165°F, about 5 minutes. Add the garlic and cook, stirring occasionally, for 1 minute. Press Cancel. Add 2/3 cup marinara sauce to the pot and stir to combine. Spoon half of the turkey-marinara sauce evenly into the peppers and set aside.

In a medium bowl, stir together the ricotta, half of the basil, and the egg until thoroughly combined.

Spoon the ricotta mixture into the peppers. Spoon the remaining meat sauce into the peppers over the ricotta, making sure to scrape the pot clean. Sprinkle the mozzarella on top of each pepper, pressing the cheese down slightly so it stays inside the peppers.

Pour the remaining 1/2 cup marinara sauce and the chicken broth into the Instant Pot, scraping up any browned bits from the bottom of the pot. Place a trivet with handles in the pot and arrange the peppers on the trivet, cheese-side up. Lock the lid and turn the pressure valve to sealing. Select Pressure Cook, adjust to high pressure, and cook for 6 minutes.

When the cooking time is up, allow the pressure to release naturally for 10 minutes, then release any remaining pressure. Carefully transfer the peppers to plates using a large slotted spoon and set aside. Remove the trivet from the pot.

Select Saute and adjust to high heat. Simmer the sauce, stirring occasionally, until slightly reduced, about 2 minutes. For browned, bubbly cheese, place the peppers under a high broiler for 2–3 minutes. Spoon the sauce over the peppers, garnish with the remaining basil, and serve.

Serves: 4 | Serving Size: 1 pepper, 3 tbsp sauce

Nutrition (per serving): Calories: 442; Total Fat: 28g; Saturated Fat: 9g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 5g; Cholesterol: 169mg; Sodium: 745mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 10g; Protein: 33g

Nutrition Bonus: Vitamin D: 8%; Calcium: 32%; Potassium: 864mg; Vitamin A: 11%; Vitamin C: 196%

Originally published February 2020; Updated May 2026

The post Pressure Cooker Lasagna Stuffed Peppers appeared first on MyFitnessPal Blog.

The air fryer cooks salmon to perfection, giving it a slight crust on the outside while keeping the interior moist. If you don’t have an air fryer, you can bake the salmon at 400°F (200ºC) for about 10 minutes, or until the salmon reaches an internal temperature of 145°F.

Between the antioxidants in the berries and the omega-3’s in the salmon, this meal packs an anti-inflammatory powerhouse that benefits your heart (1, 2).

Active time: 10 minutes | Total time: 15 minutes

Air Fryer Salmon With Arugula-Berry Salad

Ingredients

• 1/2 tsp chili powder
• 1/2 tsp kosher salt, divided
• 1/4 tsp black pepper, divided
• 1/4 tsp brown sugar
• 1/8 tsp garlic powder
• 2 4-oz. skinless salmon fillets
• Cooking spray
• 2 tbsp olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 4 cups baby arugula
• 1 cup fresh raspberries
• 1 cup fresh strawberries, sliced

Directions

In a small bowl, combine the chili powder, 1/4 tsp salt and 1/8 tsp black pepper, brown sugar, and garlic powder. Sprinkle the mixture evenly over the salmon fillets.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air fryer basket with cooking spray. Add the salmon and cook for 7–8 minutes, or until it reaches an internal temperature of 145°F.

Meanwhile, in a medium bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, and the remaining 1/4 tsp salt and 1/8 tsp black pepper. Add the arugula, raspberries, and strawberries and toss gently to coat.

Serve the salmon with the salad.

Serves: 2 | Serving Size: 1 salmon fillet and about 3 cups salad

Nutrition (per serving): Calories: 439; Total Fat: 28g; Saturated Fat: 5g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 5g; Cholesterol: 60mg; Sodium: 722mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 10g; Protein: 26g

Nutrition Bonus: Potassium: 786mg; Iron: 11%; Vitamin A: 17%; Vitamin C: 114%; Calcium: 11%

Originally published: March 20, 2021; Updated June 2026

The post Air Fryer Salmon With Arugula-Berry Salad appeared first on MyFitnessPal Blog.

Go ahead and buy the big bag of mandarin oranges. You might eat most of them out of hand, but save a few to use in this citrus-kissed smoothie. A serving of protein powder makes sure you’ll be satisfied all morning long, and you’ll get immune-boosting vitamin C thanks to the mandarins (1).

Active time: 5 minutes | Total time: 5 minutes

Mandarin-Ginger Smoothie

Ingredients

• 1/2 cup (123g) nonfat plain Greek yogurt
• 1/2 cup (122g) unsweetened soy milk
• 2 small mandarins, peeled (save a segment for garnish)
• 1/2 large banana, frozen
• 1 cup (13g) fresh spinach
• 1 tsp minced fresh ginger
• 1/4 tsp turmeric
• 1/4 tsp ground black pepper
• 1/2 serving plain whey protein powder

Directions

Place all of the ingredients in a high-powered blender. Secure the lid and blend, starting on low speed and increasing to high, until completely smooth.

Pour into a glass, garnish with the reserved mandarin segment if desired, and serve immediately.

Serves: 1 | Serving Size: 1 smoothie

Nutrition (per serving): Calories: 350; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 33mg; Sodium: 189mg; Carbohydrate: 48g; Dietary Fiber: 6g; Sugar: 34g; Protein: 33g

Nutrition Bonus: Calcium: 46%; Iron: 12%; Potassium: 1093mg; Vitamin A: 193%; Vitamin C: 104%

Originally published January 2021; Updated May 2026

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This weeknight interpretation of the classic Alsatian dish is a hearty meal of sausage, cabbage and potatoes — and it’s perfect for fall. This version takes the whole dish and makes it happen on a sheet pan for ease. Be sure to use a rimmed baking sheet to prevent the ingredients from sliding off.

Active time: 10 minutes | Total time: 45 minutes

Sheet Pan Sausage Choucroute Garnie

Ingredients

• 1 small head red cabbage, cut through the core into eight 1/2-inch thick wedges
• 1 lb (453g) baby red potatoes, halved if large
• 1 apple, such as Honeycrisp or Granny Smith, halved, cored and sliced 1/4-inch thick
• 1 small yellow onion (125g), halved, peeled and cut through the root into 1/4-inch thick wedges
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp cumin or caraway seeds
• 1/2 tsp yellow mustard seeds
• 1/4 tsp salt
• 1/2 tsp black pepper
• 4 precooked chicken-apple sausages
• 1/4 cup parsley, roughly chopped

Directions:

Preheat the oven to 450°F (230°C) and line a large rimmed baking sheet with aluminum foil.

In a large bowl, gently toss the cabbage, potatoes, apple, onion, olive oil, apple cider vinegar, cumin, and mustard seeds. Season with salt and pepper. Spread the mixture in a single layer on the prepared baking sheet and roast for 15 minutes.

Remove the baking sheet from the oven and use a spatula to flip the vegetables and apples. Arrange the chicken sausages on top and return to the oven. Roast for about 10-12 minutes more, or until the sausages reach an internal temperature of 165°F and are browned and the cabbage is crisp-tender. Let cool for 5 minutes.

Garnish with parsley and serve immediately.

Serves: 4 | Serving Size: 1 sausage and 1 1/2 cups of vegetables

Nutrition (per serving): Calories: 397; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 80mg; Sodium: 878mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 15g; Protein: 18g

Nutrition Bonus: Calcium: 9%; Potassium: 947mg; Vitamin A: 8%; Vitamin C: 93%, Iron: 18%

Originally published: October 8, 2019; Updated May 2026

The post Sheet Pan Sausage and Cabbage appeared first on MyFitnessPal Blog.

Omega-3-rich salmon gets a creamy miso topping with crunchy panko bread crumbs in this easy one-pan meal. Radishes and baby bok choy cook in the same amount of time and are a unique combo, just when you were getting tired of the usual sheet pan veggies!

This is a great option for a quick, low-maintenance dinner, and it’s packed with anti-inflammatory properties from the salmon (1).

 Active time: 10 minutes | Total time: 25 minutes

Sheet Pan Miso Salmon With Baby Bok Choy

Ingredients

• Cooking spray
• 4 (5-oz./142g) salmon fillets, skin-on
• 3 tbsp mayonnaise
• 1 tbsp white miso paste
• 1 tsp lemon zest, finely grated
• 1 tsp lemon juice
• 1/2 cup (42g) whole-wheat panko crumbs
• 4 small baby bok choy, halved lengthwise (quartered if larger)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil and coat generously with cooking spray. Using tweezers or needle-nose pliers, remove any pin bones from the salmon fillets. Arrange the fillets skin-side down in the center of the prepared baking sheet.

In a small bowl, stir together the mayonnaise, miso paste, lemon zest, and lemon juice until smooth. Spread the mixture evenly over the top of each fillet, then gently press the panko crumbs onto the surface so they adhere.

In a medium bowl, toss the bok choy with the oil until evenly coated. Scatter the vegetables around the salmon and season with the salt and pepper. Roast, rotating the pan once halfway through, until the salmon is cooked through to an internal temperature of 145°F, about 12–15 minutes.

To serve, slide a spatula gently between the flesh and skin of each fillet — the skin should release easily from the foil. Transfer to plates, discarding the skin, and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, 2 bok choy halves

Nutrition (per serving): Calories: 445; Total Fat: 31g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 11g; Cholesterol: 82mg; Sodium: 569mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 3g; Protein: 32g

Nutrition Bonus: Vitamin D: 156%; Calcium: 11%; Iron: 9%; Potassium: 908mg; Vitamin A: 94%; Vitamin C: 56%

The post Sheet Pan Miso Salmon With Baby Bok Choy appeared first on MyFitnessPal Blog.

This New England-inspired shrimp roll brings all the coastal comfort of a classic lobster roll to your weeknight dinner table. Plump, juicy shrimp are dressed in a light, tangy blend of mayonnaise and Greek yogurt, brightened with lemon zest and fresh green onions, and served in a golden buttery toasted bun. Simple, satisfying, and ready in just 15 minutes — this is warm weather eating at its best.

Active time: 10 minutes | Total time: 15 minutes

New England-Inspired Shrimp Rolls

Ingredients

• 1/4 cup mayonnaise
• 2 tbsp plain nonfat Greek yogurt
• 1/4 cup (30g) celery, chopped
• 3 tbsp green onions, chopped
• 1 tsp lemon zest, grated
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 1 lb (454g) cooked medium or large shrimp, peeled, deveined, and tails removed, coarsely chopped
• 1 1/2 tbsp unsalted butter, softened
• 4 split-top hot dog buns

Directions

In a medium bowl, stir together the mayonnaise, Greek yogurt, celery, green onions, lemon zest, kosher salt, and black pepper. Add the shrimp and toss gently to combine.

Heat a large nonstick skillet over medium heat. Spread the butter evenly over the cut sides of the hot dog buns and cook in the skillet for 1–2 minutes per side, or until toasted and golden brown.

Divide the shrimp mixture evenly among the toasted buns and serve immediately.

Serves: 4 | Serving Size: 1 shrimp roll

Nutrition (per serving): Calories: 384; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 8g; Cholesterol: 236mg; Sodium: 834mg; Carbohydrate: 25g; Dietary Fiber: 2g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Potassium: 393mg; Iron: 14%; Vitamin A: 7%; Vitamin C: 9%; Calcium: 21%

The post New England-Inspired Shrimp Rolls appeared first on MyFitnessPal Blog.

Choosing a CAVA order can feel simple even with so many great options of bases, dips, proteins, toppings, and dressings. Below, Emily Sullivan, RD, MyFitnessPal Registered Dietitian, shares five picks she would recommend, plus tips for making each one work for your unique goals.

How To Think About Your CAVA Order

CAVA food is flexible in the best way. You can keep things simple with a curated bowl or pita, or build your own meal from greens, grains, proteins, dips, toppings, and dressing.

That flexibility is helpful. It can also make the menu feel limitless. The quiet move is to decide what you want the meal to do first.

Maybe you want more protein. Maybe you want a higher-fiber bowl. Maybe you want to keep calories or sodium more moderate. Or maybe you want something filling that still tastes like the order you actually wanted. A tool like MyFitnessPal can also help you compare meals when you want a clearer look at calories, protein, fiber, or sodium. 

Once you have that goal in mind, the menu gets easier to navigate. You can choose the ingredients that help you get there, then adjust the extras depending on what matters most to you.

5 Healthier CAVA Orders To Try

1. Salmon + Yogurt Dill

This bowl pairs glazed salmon with arugula, saffron basmati rice, hummus, Crazy Feta, fire-roasted corn, tomato + onion, cucumber, and yogurt dill dressing. CAVA lists the Salmon + Yogurt Dill at 710 calories, 35 grams of protein, 5 grams of fiber, and 1,870 milligrams of sodium. (1,3)

“Salmon is a great source of heart-healthy omega-3 fatty acids, and the colorful mix of vegetables rounds out the dish with an array of vitamins and minerals,” Sullivan says. (4)

RD tip: To increase the fiber, swap the saffron basmati rice for black lentils. CAVA lists saffron basmati rice at 2 grams of fiber and black lentils at 15 grams of fiber, so that swap adds 13 grams of fiber. (1)

Other considerations: This bowl has 1,870 milligrams, compared to the FDA’s 2,300-milligram Daily Value for sodium. (1,2)

2. Spicy Lamb + Avocado Bowl

This bowl is built with spicy lamb meatballs, avocado, red pepper hummus, Crazy Feta, cucumber, pickled onions, tomato + onion, black lentils, Super Greens, and lemon herb tahini. It has 800 calories, 43 grams of protein, 17 grams of fiber, and 1,670 milligrams of sodium. (1,5)

“Creamy avocado and nutty tahini bring healthy fats and depth of flavor, while the black lentils and vegetables round out the bowl with a substantial boost of fiber.,” Sullivan says. (1)

This is one of the higher-fiber picks on the list. The FDA lists the Daily Value for dietary fiber as 28 grams, so 17 grams is a meaningful amount in one meal. (1,2)

RD tip: If you want to reduce the sodium and fat content, skip the feta. CAVA lists one serving of Crazy Feta at 70 calories, 6 grams of fat, and 230 milligrams of sodium. (1)

Other considerations: This is a bigger bowl. If you want the flavor but not the full portion, you could save part for later.

3. Greek Chicken Pita

This pita includes grilled chicken, tzatziki, tomato + onion, Kalamata olives, feta, shredded romaine, and yogurt dill dressing. CAVA lists the Greek Chicken Pita at 720 calories, 48 grams of protein, 8 grams of fiber, and 2,230 milligrams of sodium. (1,6)

This can be a helpful CAVA order when you want something handheld, but still want protein and vegetables in the mix.

“With a hearty serving of protein, carbohydrates from the pita, and several different fresh vegetables, this sandwich is a convenient, balanced meal,” Sullivan says. (1)

RD tip: To reduce sodium, skip the Kalamata olives. CAVA lists Kalamata olives at 360 milligrams of sodium per serving. (1)

Other considerations: This pita is one of the higher-sodium picks on this list, with 2,230 milligrams of sodium. If sodium is something you are watching, this is a good place to customize. (1,2)

4. Steak + Harissa Bowl

The Steak + Harissa Bowl includes grilled steak, Crazy Feta, red pepper hummus, tomato + onion, cucumber, feta, sumac slaw, brown rice, Super Greens, and hot harissa vinaigrette. It has 620 calories, 37 grams of protein, 7 grams of fiber, and 1,830 milligrams of sodium. (1,7)

This is the lowest-calorie option among the five picks in this article, but it still brings a solid amount of protein. The Super Greens, brown rice, and vegetables also help make the bowl feel more complete. (1)

RD tip: If you are looking to lower the carbs, swap the brown rice base for Super Greens or arugula. CAVA lists brown rice at 48 grams of carbohydrates per serving, compared with 6 grams for Super Greens and 3 grams for arugula. (1)

Other considerations: The sodium comes in at 1,830 milligrams. (1) Also, this is a bolder, spicier bowl, so it may not be the move if you want something mild.

5. Falafel Crunch Bowl

The Falafel Crunch Bowl is a vegetarian option with falafel, hummus, black lentils, Crazy Feta, Persian cucumber, pickled onions, sumac slaw, romaine, tomato + onion, basmati rice, pita crisps, and skhug. CAVA lists it at 860 calories, 24 grams of protein, 18 grams of fiber, and 2,210 milligrams of sodium. (1,8)

“Packed with fiber-rich black lentils, chickpea-based falafel, and hummus, it delivers a combination of plant-based protein, fiber, and complex carbohydrates,” Sullivan says. (1)

RD tip: To reduce sodium, ask for the crumbled feta, or for light Crazy Feta if your location allows it. CAVA lists Crazy Feta at 230 milligrams of sodium per serving, while crumbled feta adds 35 calories, 2.5 grams of fat, and 125 milligrams of sodium. (1)

Other considerations: This bowl is the highest-calorie pick on this list and has 2,210 milligrams of sodium. Consider customizing or balancing with lower-sodium choices later in the day. (1)

Simple CAVA Ordering Tips

Start with protein and fiber

Look for a protein you enjoy, then check whether the bowl has a fiber source like lentils, greens, avocado, hummus, or grains.

That combo can make the meal feel more complete without needing to rebuild the whole menu from scratch.

Watch the sodium add-ons

CAVA flavor often comes from briny, tangy, salty ingredients. That can be delicious, but it can add up.

If you are watching sodium, look at items like Kalamata olives, feta, pickles, and dressings. You do not need to remove all of them. Choosing one or two can be enough. (1)

Use MyFitnessPal to compare orders

If you are deciding between two bowls, MyFitnessPal can help you zoom out and compare calories, protein, fiber, and sodium. It is not about making the order perfect. It is about understanding where it fits in your day.

Customize without overthinking it

You do not have to make five changes to build a better bowl. One thoughtful swap can do the job.

Try black lentils instead of rice for more fiber. Choose greens instead of grains when you want a lighter base. Ask for light feta if you still want the flavor, just less of it. (1)

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Frequently Asked Questions (FAQs)

• What is the healthiest CAVA order?

There is no single healthiest CAVA order for everyone. It depends on your goals and appetite. From this list, the Steak + Harissa Bowl is the lowest in calories, the Greek Chicken Pita is highest in protein, and the Falafel Crunch Bowl is highest in fiber. (1)

• How many calories are in CAVA bowls?

CAVA calories vary by bowl, pita, and customization. In this list, the picks range from 620 calories for the Steak + Harissa Bowl to 860 calories for the Falafel Crunch Bowl. (1)

• How can I lower sodium at CAVA?

Start with small changes. You can skip or go lighter on higher-sodium add-ons like Kalamata olives, feta, pickles, and certain dressings. CAVA lists Kalamata olives at 360 milligrams of sodium, Crazy Feta at 230 milligrams, and Hot Harissa Vinaigrette at 270 milligrams per serving. (1)

• Is the Falafel Crunch Bowl vegetarian?

Yes. CAVA lists the Falafel Crunch Bowl as vegetarian, though it contains milk, sesame, and wheat. (8)

Bottom Line

CAVA can be a strong fast-casual option when you know how to order to hit your goals. The menu has plenty of ways to build a meal with protein, vegetables, grains, lentils, dips, and flavorful toppings.

The main thing to watch is sodium, especially in bowls or pitas with feta, olives, pickles, dressings, and multiple savory add-ons. (1,2)

The best CAVA order is not the most “perfect” one. It is the one that fits your appetite, your goals, and the rest of your day.

And if you want more real-life ideas, the MyFitnessPal Community can be a helpful place to see how other people customize restaurant meals and make everyday food choices work for them.

Originally published July 9, 2024; Updated May 2026

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