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%

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This vegetarian chili calls for hearty butternut squash and black beans, which means it’s high in fiber. One serving provides more than half of your fiber quota for the day and has 18 grams of plant-based protein (1).

Active time: 10 minutes | Total time: 45 minutes

Butternut Squash Black Bean Chili

Ingredients

• 1 tbsp olive oil
• 1 red onion, diced
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 15-oz. can no salt added diced tomatoes
• 1 15-oz. can crushed tomatoes
• 2 15-oz. cans reduced sodium black beans, rinsed and drained
• 2 cups (280g) butternut squash, peeled and diced
• 1/2 tsp salt

Directions

Heat the oil in a large stockpot over medium heat. Add the onion and cook, stirring occasionally, until softened and translucent, about 4–5 minutes.

Add the chili powder, cumin, and smoked paprika and cook, stirring constantly, for 30–60 seconds until fragrant.

Stir in the diced tomatoes, crushed tomatoes, black beans, and butternut squash. Season with salt.

Bring the chili to a gentle simmer. Reduce heat to medium-low and cook uncovered, stirring occasionally, until the butternut squash is tender, about 25–35 minutes. Add 1/2 cup water, if needed, to loosen the chili. 

Serve immediately.

Serves: 4 | Serving Size: About 2 cups

Nutrition (per serving): Calories: 338; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 765mg; Carbohydrate: 59g; Dietary Fiber: 15g; Sugar: 11g; Protein: 18g

Nutrition Bonus: Calcium: 12%; Iron: 29%; Potassium: 1814mg; Vitamin A: 43%; Vitamin C: 14%

Originally published November 2017; updated May 2026

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Millet is a chronically underappreciated grain, and it deserves a place on your table. The tiny yellow grains are gluten-free and have a neutral, sweet flavor that supports whatever seasonings you add to it. In this easy, make-ahead porridge, the grains fall apart to make it thick and creamy, with a hint of apple sweetness. Apples, cranberries and cinnamon give it a warming, wintry finish.

Active time: 15 minutes | Total time: 45 minutes

Millet Porridge With Cinnamon-Cranberry Apples

Ingredients

• 1 cup (200g) millet
• 1 cup water
• 1 cup (240g) apple juice
• 1 5.3-oz. (143g) container 0% Greek yogurt
• 2 scoops whey protein powder (unflavored)
• 1 large apple, chopped
• 1/4 cup (40g) dried cranberries
• 1/2 tsp cinnamon

Directions

Rinse the millet in a fine-mesh strainer and drain well. Place in a small pot and add 1 cup water and the apple juice. Bring to a boil over high heat, then cover and reduce the heat to low. Cook for about 30 minutes, stirring frequently, until the millet is tender and beginning to break down.

Remove from the heat and stir in the Greek yogurt and protein powder until a thick, creamy porridge forms. Keep warm.

In a small bowl, combine the apple, dried cranberries, and cinnamon and toss to coat.

Serve the porridge topped with the apple mixture.

Serves: 4 | Serving Size: 1 cup porridge with 1/3 cup apple topping

Nutrition (per serving): Calories: 327; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 16mg; Sodium: 62mg; Carbohydrate: 59g; Dietary Fiber: 3g; Sugar: 22g; Protein: 17g

Nutrition Bonus: Calcium: 10%; Iron: 13%; Potassium: 322mg; Vitamin C: 15%

Originally published December 5, 2020; Updated June 2026

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Sweet maple syrup and tangy Dijon mustard are a classic pairing for a reason — together they create a sticky, caramelized glaze that makes these roasted chicken thighs absolutely irresistible. Brussels sprouts and sweet potato roast alongside, picking up the drippings and caramelizing at the edges. It’s the kind of cozy, satisfying weeknight dinner that tastes like it took far more effort than it did.

Active time: 15 minutes | Total time: 45 minutes

Sheet Pan Maple-Dijon Chicken Thighs

Ingredients

• Cooking spray
• 2 tbsp pure maple syrup
• 1 tbsp Dijon mustard
• 2 garlic cloves, minced
• 1/2 tsp dried thyme
• 1 tbsp olive oil
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 cups (200g) Brussels sprouts, trimmed and halved
• 2 medium sweet potatoes (about 500g total), peeled and cut into 1-inch cubes
• 4 bone-in, skin-on chicken thighs (about 1 1/2 lb/680g)

Directions

Preheat the oven to 425°F (220°C). Line a large rimmed baking sheet with foil and coat with cooking spray. In a small bowl, whisk together the maple syrup, Dijon mustard, garlic, and thyme; set aside. In a large bowl, toss the Brussels sprouts and sweet potatoes with the olive oil, salt, and pepper, then spread in a single layer on the prepared baking sheet. Arrange the chicken thighs skin-side up on top of the vegetables and brush generously with the maple-Dijon glaze. 

Roast for 30–35 minutes, or until the chicken registers 165°F (74°C) on an instant-read thermometer and the vegetables are tender and caramelized. Let rest for 5 minutes before serving.

Serves: 4 | Serving Size: 1 chicken thigh, about 1 1/4 cup vegetables

Nutrition (per serving): Calories: 369; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 102mg; Sodium: 595mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 13g; Protein: 23g

Nutrition Bonus: Calcium: 30%; Iron: 98%; Potassium: 944mg; Vitamin A: 57%; Vitamin C: 108%

Originally published May 2026

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Set yourself up for healthy eating throughout the week with this easy make-ahead breakfast. Once baked, store in the refrigerator and simply reheat a piece each morning — 60-90 seconds in the microwave should do it. Then, top with fresh berries and enjoy a hearty, lightly sweetened, whole-grain breakfast. 

Active time: 10 minutes Total time: 55 minutes

Vegan Cinnamon-Apple Baked Oatmeal

Ingredients

• 2 1/2 cups old-fashioned oats
• 2 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp salt
• 2 1/4 cups unsweetened soy milk
• 2 sweet apples, grated and unpeeled (such as Honeycrisp)
• 2 tbsp maple syrup
• 1 1/2 tsp vanilla extract
• 1/2 cup walnuts, chopped
• 2 cups strawberries, sliced
• 1 cup raspberries
• 1 cup blackberries

Directions

Preheat the oven to 375°F (190°C) and lightly coat an 11-by-7-inch glass baking dish with cooking spray.

In a large bowl, combine the oats, cinnamon, baking powder, and salt. Add the soy milk, grated apple, maple syrup, and vanilla extract, and stir until well mixed. Pour the mixture into the prepared baking dish and spread it evenly. Sprinkle the chopped walnuts over the top. Bake for about 35 minutes, or until the oatmeal is set and lightly golden. 

Meanwhile, in a small bowl, gently combine the strawberries, raspberries, and blackberries. Store in an airtight container.

Let stand for 5–10 minutes before cutting into six pieces. Let cool completely, then store each piece in an airtight container for easy transport. 

To reheat, place in the microwave for 60-90 seconds, or until hot. Top cold berry mixture and enjoy.

Serves: 6 | Serving Size: 1 oatmeal piece and 2/3 cup berries

Nutrition (per serving): Calories: 328; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 313mg; Carbohydrate: 50g; Dietary Fiber: 11g; Sugar: 18g; Protein 10g

Nutrition Bonus: Potassium: 511mg; Iron: 15%; Vitamin C: 70%; Calcium: 22%

Originally published June 6, 2020; Updated March 2026

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With a buttery whole-grain shortbread crust and a crunchy, sweet-salty fruit-and-nut topping, these little gems are a perfect treat to share during the holidays. Dried cranberries are a good source of fiber (4g per 1/2 cup) but because they are naturally tart, many brands are loaded with added sugar (1). Fortunately, there are brands of dried cranberries that contain less added sugar or are sweetened with apple juice. Read labels carefully and you can cut the added sugar.

Active time: 25 minutes | Total time: 1 hour 10 minutes, plus cooling time

Cranberry-Walnut Bar Recipe

Ingredients

• 1 cup (142g) white whole-wheat flour
• 2 tbsp coconut sugar
• 3/4 tsp salt, divided
• 1/4 tsp baking powder
• 1/2 cup (113g) unsalted butter, cut into 1 inch cubes
• 1 tbsp vanilla extract
• 1 tbsp ice cold water
• 1/2 cup (118g) maple syrup
• 1/4 cup (57g) unsalted butter, melted
• 1 large egg
• 2 tsp vanilla extract
• 1 cup (113g) walnuts, chopped
• 1 cup (115g) dried cranberries, chopped

Directions

Preheat the oven to 350°F (177°C). Line an 8-inch (20 cm) square baking pan with parchment paper, leaving a 2-inch overhang on two opposite sides to create a sling for easy removal.

To make the crust: In a food processor, combine the flour, sugar, salt, and baking powder. Pulse a few times to blend. Add the butter and pulse until the mixture resembles coarse crumbs, with butter pieces no larger than a lentil, about 20 pulses.

Add the vanilla extract and 1 tablespoon of water. Pulse 5 times, or just until the dough begins to clump together. The mixture should hold together easily when pressed between your fingers. If it feels too dry, add more water, 1 teaspoon at a time, pulsing briefly after each addition.

Transfer the mixture to the prepared pan and press firmly into an even layer. Bake for about 20 minutes, or until the crust is lightly golden. Remove from the oven and set aside.

To make the filling:In a medium bowl, whisk together the maple syrup, melted butter, egg, vanilla extract, and salt until smooth. Stir in the chopped walnuts and dried cranberries.

Pour the filling evenly over the warm crust. Return the pan to the oven and bake for 20 to 25 minutes, or until the filling is bubbly and the nuts are lightly browned.

Transfer the pan to a wire rack and let cool at room temperature for at least 1 hour. Use the parchment overhang to lift the bars out of the pan. Cut into squares before serving.

Serves: 16 | Serving Size: 1 bar

Nutrition (per serving): Calories: 190; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 123mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 10g; Protein: 3g

Nutrition Bonus: Calcium: 2.5%; Iron: 3%; Potassium: 74mg; Vitamin A: 12%

Originally published December 2020, Last Updated September 2025

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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

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Stir a few ingredients together in your slow cooker, add chicken breasts and you’ve got a chicken dinner with a velvety Thai inspired peanut sauce ready when you are. We add crisp-tender broccoli, but green beans, carrots, baby corn or a long list of other veggies are welcome. The trick is to briefly microwave or steam the veggies and stir them through the sauce right before serving so they’re not overcooked. Serve over brown rice or quinoa.

Active time: 10 minutes | Total time: 4 hours, 10 minutes (low) or 2 hours, 10 minutes (high)

Slow Cooker Peanut Chicken With Broccoli

Ingredients

• 1/2 cup light coconut milk
• 1/4 cup smooth peanut butter
• 2 tbsp rice vinegar
• 1 tbsp brown sugar
• 1 tbsp low-sodium soy sauce
• 2 tsp Thai red curry paste
• 1 tsp lemongrass paste
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1 lb boneless, skinless chicken breasts
• 4 cups broccoli florets
• 1 tsp cornstarch

Directions

In a 6-quart slow cooker, whisk together the coconut milk, peanut butter, rice vinegar, brown sugar, soy sauce, red curry paste, and lemongrass paste until smooth. Stir in the onion and garlic. Add the chicken and stir to coat.

Cover and cook on low for 3½–4 hours or on high for 2–2½ hours, until the chicken reaches an internal temperature of 165°F (74°C).

Transfer the chicken to a cutting board and slice or shred into bite-size pieces. Pour the cooking liquid into a small saucepan. In a small bowl, whisk together the cornstarch and 1 tbsp cold water until smooth, then stir into the saucepan. Bring to a simmer over medium heat, stirring frequently, until the sauce has thickened, about 2 minutes. Remove from heat.

While the sauce thickens, combine the broccoli with 2 tbsp water in a microwave-safe bowl and microwave on high for 2–3 minutes, or until crisp-tender. Alternatively, steam the broccoli on the stovetop for about 3 minutes. Drain.

Arrange the chicken and broccoli on a serving platter or divide between bowls. Pour the sauce over the top and serve immediately.

Serves: 4 | Serving Size: 4 oz. chicken, 1 cup broccoli, 1/4 cup sauce

Nutrition (per serving): Calories: 320; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 83mg; Sodium: 369mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 7g; Protein: 32g

Nutrition Bonus: Calcium: 7%; Iron: 8%; Potassium: 809mg; Vitamin A: 1%; Vitamin C: 140%

Originally published: January 17, 2020; Updated May 2026

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This easy, flavor-packed dinner can be assembled in the morning in your slow cooker so you have dinner waiting for you when you get home. The tomatillos cook down into a tangy stew that gets a kick of heat from jalapeño and canned green chilies, while the boneless skinless chicken thighs become tender and practically fall apart when you shred them. Serve the chili verde over a bed of steamed rice with your favorite toppings, or with warm tortillas for dipping. We like to top it with a dollop of Greek yogurt for added creaminess.

This is a recipe you can mold to your nutritional needs. You can alter the nutrition by intentionally choosing toppings — add avocados and Greek yogurt if you want to bump up the calories, or radishes if you want extra flavor and crunch without adding many calories. You can also add a can of white beans for extra protein and fiber (1).

Active time: 25 minutes | Total time: 4–6 hours, 25 minutes

Slow Cooker Chicken Chile Verde

Ingredients

• 2 tbsp olive oil
• 1 1/2 lb (680g) tomatillos, husks removed and halved or quartered, if large
• 1 small yellow onion, finely diced
• 5 garlic cloves, smashed
• 1 jalapeño, seeded and minced
• 1/4 cup cilantro leaves, finely chopped
• 1 4-oz. can chopped green chiles
• 1 tsp cumin seeds
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 1/2 lb (680g) boneless, skinless chicken thighs
• 2 tbsp fresh lime juice, plus more as needed

Directions

In the insert of a 5–7-quart slow cooker, heat the oil on the sauté setting until shimmering. If your slow cooker does not have a sauté setting, heat the oil in a large nonstick skillet over moderately high heat, then transfer the contents to the slow cooker before proceeding.

Add the tomatillos and cook, stirring occasionally, for 8–10 minutes, until they begin to brown and soften. Add the onion, garlic, jalapeño, cilantro, green chiles, cumin seeds, and ½ cup water and stir to combine. 

Season the chicken thighs all over with salt and pepper and nestle them into the tomatillo mixture. Cover and cook on high for 2-3 hours or on low for 4-6 hours, until the chicken is very tender and pulls apart easily.

Transfer the chicken to a cutting board and let rest for 10 minutes. Using two forks, shred the meat into bite-size pieces. 

Meanwhile, use the back of a large spoon or an immersion blender to mash or partially blend the tomatillos to your desired consistency. Stir the shredded chicken back into the sauce along with the lime juice and season with additional salt, pepper, and lime juice as needed.

Serve with your desired toppings and sides.

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

Nutrition (per serving): Calories: 234; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 107mg; Sodium: 379mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 6g; Protein: 24g

Nutrition Bonus: Calcium: 3%; Iron: 11%; Potassium: 690mg; Vitamin A: 5%; Vitamin C: 33%

Originally published: February 5, 2021; Updated May 2026

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