You can haul back thousands of yen worth of ramen, rice, and snacks for a fraction of the price.

Expanding its reach with additional sub-brands, one of Japan’s big-three convenience stores, Lawson, opened the doors to L Minimart, its first “mini supermarket”, on May 28 in Kodaira, Tokyo. Excited to learn more about what this new brand will entail, our Japanese-language reporter Mr. Sato joined the crowd of the roughly 200 people who wanted to be among the first to step through the store’s doors on the day of its opening.

Mr. Sato arrived early enough that he was able to line up, peruse the store, and complete his shopping without any significant wait time or issues, but by the time he was wrapping up his visit, other prospective customers were being told that they would likely have a one-hour wait to enter.

As Mr. Sato walked back from the store to the nearest train station (Kodaira Station), he couldn’t help but look down at some of his recent purchases. In commemoration of the opening, he discovered the store was selling two types of lucky bags, also known as fukubukuro: one full of food and the other stuffed with snacks, and both priced at 1,080 yen (US$6.76) per bag.

Longtime readers may be familiar with our annual report on the New Year’s fukubukuro that go on sale at all manner of stores in Japan, but they’re not an uncommon sight to see throughout the year too, particularly if the store is involved in some sort of celebration or campaign.

A lot of times when good deals like these crop up, the amount of bags that each customer can purchase is limited, so Mr. Sato was pleasantly surprised to find out that there were no official limits in place. However, he soon realized one of the unwritten limits: your arm strength.

▼ Mr. Sato only picked up one of each.

While the snack bag wasn’t so bad, the food one slowly began to feel like an iron block hanging at the end of his arm, leaving him to adjust his grip regularly, and making him pretty tired after the whole ordeal was over. He couldn’t help but wonder what it might be like for customers who are more advanced in age, and how they might struggle to haul their lucky bag back to their houses.

Arriving home, he quickly stepped on the scales for a base reading, before picking up the food lucky bag, filled with curiosity. How heavy was it exactly?

It turned out that the bag weighed an impressive 3.3 kilograms (7.3 pounds), so it was no wonder he was feeling a little drained.

Spreading out the contents of the bag, he discovered that there were a total of 15 items:

1.  Ciscorn Frost Cereal – 421 yen
2. Hakubaku Fragrant Barley Tea (52 bags) – 270 yen

3. Acecook Super Cup Sauce Yakisoba – 259 yen
4. Acecook Seaweed Ramen – 254 yen
5. Kyusyu Sanpodo Kurumeshi Ramen – 254 yen
6. Myojo Hyobanya Salt Yakisoba – 159 yen
7. Kyusyu Sanpodo Nagasaki Champon – 254 yen

8. Hachi Shokuhin Tappuri Carbonara – 226 yen
9. Hachi Shokuhin Tappuri Meat Sauce – 226 yen
10. Ajinomoto Marudorigara Soup – 400 yen
11. Mama Hayayude FineFast Four Minutes – 320 yen
12. House Shokuhin Curry-ya Curry (Medium Spice) – 130 yen

13. Sato no Gohan New Standard Microwaveable Rice – 307 yen
14. Sato no Gohan Microwaveable Rice – 200 yen
15. Ajinomoto Pure Select Rich and Tasty 65 Percent Calorie Cut Mayonnaise – 280 yen

Just a single fukubukuro contained food worth an impressive 3,960 yen, making for a saving of 2,880 yen.

The snack bag also contained 15 items:

1. Kameda Seika Kotsubukko Bitter Caramel Rice Snack – 216 yen
2. Lotte Pie no Mi Share Pack – 300 yen
3. Ginbis Shimi Choco Corn Matcha – 328 yen

4. Yamazaki Biscuit Chip Star Lightly Salted – 100 yen
5. Morinaga Seika Pote-long Salt Flavor – 110 yen
6. Pringles Consomme and Onion – 160 yen

7. Iwatsuka Seika Black Soybean Rice Crackers – 260 yen
8. Hizatsuki Shrimp Rice Crackers – 200 yen
9. Yamayoshi Seika Wasabeef Potato Chips – 160 yen
10. Nissin Coconut Sable Cookies – 162 yen
11. Kasugai Xylicrystal Milk-Mint Candies – 200 yen
12. Fujiya Ginza Kamadashi Cheesecake – 300 yen

13. Tohato Poteko Tasty Salt Flavor Potato Ring Snack– 173 yen
14. Koikeya Sour Mucho Chips Refreshing Plum Flavor – 140 yen
15. Oyatsu Company Baby Star Giant Ramen Scorched Soy Sauce Scented Festival Stall’s Grilled Corn Flavor – 152 yen

Totaling 2,961 yen, the whopping grand total of the food’s worth is 6,921 yen, which meant a saving of 4,761 yen.

Having paid just 2,160 yen for the two bags, the results were well worth the money spent.

While many people have likely missed out on the opportunity to go and purchase one of these lucky bags, it appears that L Minimart has plans to open more stores in the future, with one coming to Itabashi, Tokyo, on June 12, and another to Hiratsuka, Kanagawa, on June 26, so when one happens to open up near you, be sure to grab these lucky bags.

Store Information
L Minimart Kodaira Nakamichi-ten / Lミニマート 小平仲町店
Address: Tokyo-to, Kodaira-shi, Nakamachi 251, Excellence
東京都小平市仲町251エクセレンス
Open: 7:00 a.m.–11:00 p.m.

Related: L Minimart
Photos ©SoraNews24
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Cheese rolls (rakakat) are a Lebanese tradition of crispy rolls with a melty cheese filling. If you’ve ever craved a…

The post Cheese Rolls (Rakakat) appeared first on Maureen Abood.

Say goodbye to store-bought granola because you can now make your own using six simple pantry ingredients. Just toss rolled oats, oil, honey, vanilla, cinnamon and walnuts together then bake to a golden perfection.

Active time: 10 minutes | Total time: 35 minutes

Nutty Granola

Ingredients

• 6 cups (480g) rolled oats
• 1/4 tsp salt
• 1/2 cup (112g) canola oil
• 1/2 cup (160g) honey
• 2 tsp vanilla
• 2 tsp cinnamon
• 2 cups (234g) walnuts, roughly chopped (almonds work well too)
• Cooking spray

Directions

Preheat the oven to 300°F (149°C).

In a large bowl, combine the rolled oats and salt.

In a separate microwave-safe bowl, combine the oil, honey, vanilla, and cinnamon. Microwave for 30 seconds to soften the mixture, then whisk until well combined. Pour over the oat mixture and stir thoroughly to coat.

Add the walnuts and stir to combine. Spread the mixture evenly on a baking sheet coated with nonstick cooking spray.

Bake for 25 minutes, stirring every 10 minutes to ensure even browning, until the granola is golden brown.

Allow the granola to cool completely on the baking sheet, breaking up large clusters as needed. Store in an airtight container for up to 1 month.

Serves: 16 | Serving Size: 1/2 cup

Nutrition (per serving): Calories: 305; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 31g; Dietary Fiber: 4g; Sugar: 9g; Protein: 6g

Nutrition Bonus: Potassium: 182mg; Iron: 10%; Vitamin A: 0%; Vitamin C: 0%; Calcium: 3%

Originally published July 15, 2015; Updated June 2026

The post Nutty Granola 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.

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

The post Mandarin-Ginger Smoothie appeared first on MyFitnessPal Blog.

Cooking wings in the Instant Pot yields fall-off-the-bone chicken in just 5 minutes and renders off some of the fat. Glazed with a sweet-spicy blend of antioxidant-rich pomegranate juice, honey and Sriracha instead of traditional hot sauce, these are a delicious (and healthier) alternative to deep-fried wings (1).

Active time: 10 minutes | Total time: 40 minutes

Pressure Cooker Hot Wings

Ingredients

• 2 lb (900g) chicken wings (assortment of drums and flats)
• 2 garlic cloves, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (125ml) 100% pomegranate juice
• 1 tbsp Dijon mustard
• 2 tsp honey
• 1 1/2 tsp apple cider vinegar
• 1 tsp Sriracha
• 1 1/2 tsp cornstarch
• Cooking spray

Directions

Pour 1 cup of water into an electric pressure cooker. Place a steaming basket in the pot. Toss the wings with the garlic, salt, and pepper and place them in the steaming basket. Cook on high pressure for 5 minutes. Quick-release the pressure and ensure the wings have reached an internal temperature of 165°F.

While the pot comes to pressure, make the glaze. In a small saucepan, whisk together the pomegranate juice, mustard, honey, vinegar, and Sriracha. Bring to a boil over medium-high heat and cook until slightly thickened, about 3 minutes. Reduce the heat to medium-low. In a small bowl, mix the cornstarch with 2 tsp water and add to the pan. Cook until thickened and bubbly, about 1 minute. Remove from the heat.

Place an oven rack 4 inches below the broiler element and preheat the oven to broil. Line a baking sheet with foil and coat lightly with cooking spray. Toss the wings in the pomegranate mixture and arrange them on the prepared baking sheet in an even layer. Pour any remaining sauce over the wings. Broil until browned and crispy, about 5 minutes. Flip the wings and broil for an additional 3 minutes, or until browned on the second side. Serve immediately.

Serves: 8 | Serving Size: 2-3 wings

Nutrition (per serving): Calories: 236; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 3g; Cholesterol: 125mg; Sodium: 273mg; Carbohydrate: 5g; Dietary Fiber: 0g; Sugar: 4g; Protein: 20g

Nutrition Bonus: Vitamin D: 1%; Calcium: 2%; Iron: 3%; Potassium: 260mg; Vitamin A: 4%; Vitamin C: 1%

Originally published February 2019; Updated May 2026

The post Pressure Cooker Hot Wings appeared first on MyFitnessPal Blog.

If you get hungry before bed, you do not need a perfect snack. You just need one that is small, balanced, and easy to digest. The best healthy late night snacks can take the edge off hunger, support steadier blood sugar, and in some cases may even help with sleep. (2,5)

That does not mean everyone needs to eat before bed. For many people, a bedtime snack is optional. But if you often go to sleep hungry, wake up hungry, or need help avoiding overnight low blood sugar, a small snack may make sense. (2,1)

“Bedtime snacks are not any different than snacking at other times. A nutrient-rich snack containing lean protein and fiber-rich carbohydrates is recommended to help keep you full through the night while keeping blood sugar steady,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.

Do You Really Need a Bedtime Snack?

Not necessarily.

“Individuals without certain medical conditions such as diabetes generally do not need a snack before bed to stabilize blood sugar overnight, as the body is well equipped to regulate glucose levels during sleep,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.

However, a bedtime snack might help some people, including those who need to prevent overnight low blood sugar and, in some cases, active people using nighttime nutrition strategically. (1,2)

That is why bedtime snacks are best thought of as helpful for some people, not a must for everyone. Your full eating pattern during the day matters more than one snack at night. (2)

What Makes a Healthy Bedtime Snack?

A healthy bedtime snack usually includes a source of lean protein and fiber-rich carbs. That combination helps you feel fuller for longer and slows the rise of blood glucose. (4,20)

For example, fruit on its own may not keep you full for long. But fruit with nut butter or yogurt is more balanced. Toast alone is less satisfying than toast with cottage cheese or avocado.

Portion size matters too. One review found that a small, nutrient-dense nighttime snack, around 150 calories, may be fine for healthy adults, though this is based on limited research and individual needs vary. Yet still, large meals late at night are more likely to affect sleep and health in a negative way. (2)

If you want to get a better sense of whether you are eating enough protein, fiber, or calories during the day, logging meals in the MyFitnessPal app may help you spot patterns. Late-night hunger can sometimes be a sign that dinner was too small or not well balanced. 

6 Healthy Late Night Snacks to Try

1. Greek Yogurt With Berries And Walnuts

Plain low-fat Greek yogurt with berries and walnuts is one of Sullivan’s go-to bedtime snacks. It is a simple, balanced option that can feel light while still being satisfying. Sullivan also notes that dairy and walnuts have both been studied for possible sleep benefits. (5,9,10)

Dairy foods contain tryptophan, an amino acid involved in the production of melatonin and serotonin. Researchers are still learning more about the link between dairy foods and sleep, but the connection is promising. (5,9)

It’s also important to note that the research on walnuts and melatonin looked at daily walnut consumption over time, not a single handful at bedtime, so the sleep benefit from an occasional snack portion is uncertain. (10) 

However, this is still one of the easiest healthy bedtime snack ideas because it takes only a minute to put together.

2. Banana And Nut Butter, Two Ways

It appears we have a consensus. Both Sullivan and Gregg recommend bedtime snacks built around banana and nut butter.

Sullivan’s version is oatmeal with peanut butter and banana, which works well when you want something warm and a little more filling. Gregg’s version is a banana with peanut butter or almond butter, which is a faster option when you want something simple and easy.

Both banana and nut butters contain magnesium, a nutrient that has been studied for its role in sleep. (6)

3. Whole Wheat Toast With Low-Fat Cottage Cheese

This is another easy snack from Gregg.

Whole-grain toast with cottage cheese pairs a slower-digesting carbohydrate with a protein-rich topping. (3,11) It’s also a good option if you prefer savory foods over sweet options at bedtime. 

4. Whole Grain Toast With Avocado

Katherine Basbaum, MS, RD, MyFitnessPal Registered Dietitian, recommends a slice of whole grain toast topped with avocado.

Whole grains provide fiber and complex carbs to keep you full longer, while avocado contains magnesium, which has been shown to improve sleep. (3,6,18)

This snack is simple, plant-forward, and easy to keep in your routine, while still being extra delicious.

5. Tart Cherry Juice With A Handful Of Nuts

Brookell White, MS, RD, MyFitnessPal Registered Dietitian, recommends a small glass of tart cherry juice with a handful of nuts before bed. 

Tart cherry juice has been studied for its possible sleep benefits as it contains melatonin which may help support longer sleep duration, though more studies are needed. (14,19)

Additionally, nuts can help make the snack feel more balanced and satisfying. Nuts also contain magnesium which has been associated with better sleep in those who lack this mineral in their diet. (6,19)

6. Pistachios With Low-Fat Cottage Cheese

Basbaum recommends a handful of pistachios with a small bowl of low-fat cottage cheese. 

Of all nuts, pistachios have the highest concentration of melatonin, and cottage cheese contains tryptophan, an amino acid the body uses to help make melatonin and serotonin. (15,16,17)

What Foods Should You Avoid Before Bed?

Some foods are more likely to work against sleep than support it.

White says foods and drinks with caffeine, including coffee, tea, and chocolate, may affect sleep quality. Research cited by the American Academy of Sleep Medicine found that caffeine taken even six hours before bed can still disrupt sleep. (8)

Large or heavy meals can also be a problem. The National Heart, Lung, and Blood Institute recommends avoiding large meals close to bedtime because they can interfere with sleep. (7)

You might also like

Struggling with Poor Sleep? Here’s How Nutrition May Help You Rest Better

When Should You Eat a Bedtime Snack?

There is no perfect time that works for everyone.

Some research has found an association between eating or drinking very close to bedtime and more wakefulness during sleep, suggesting that a longer gap between the last meal and bedtime may be better for sleep. (12)

In practice, this often means a small snack one to two hours before bed may work better than eating right before lying down. This timing is a general guideline rather than a strict, research-backed rule. Still, a heavy meal late at night is more likely to disrupt sleep.(2,7,12)

Keep in mind that sleep and nutrition responses vary from person to person, so what works well for one individual may not work the same for another. 

One Change That Helps Beyond Bedtime

Your nighttime snack matters less than your full eating pattern.

“From a dietary standpoint, eating a plant-forward diet is one of the best things you can do to improve sleep quality and support overnight blood sugar control,” says Basbaum.

A plant-forward way of eating includes more fruits, vegetables, beans, whole grains, nuts, seeds, and healthy fats like olive oil or avocado. These foods tend to be rich in fiber and other nutrients that support better overall health and sleep. (13)

That means the best bedtime snack is only one part of the picture. Eating balanced meals throughout the day may do even more to help you sleep better and avoid blood sugar swings overnight.

If you are trying to improve your routine, the MyFitnessPal app can help you see whether your meals are balanced and whether you are getting enough protein and fiber across the day.

You might also like

5 Foods That May Help You Sleep Better

Frequently Asked Questions (FAQs)

• What are good foods to eat before bed?

Good foods to eat before bed include small, balanced snacks that combine protein with fiber-rich carbs. This can look like: Greek yogurt with berries, banana with nut butter, oatmeal with peanut butter, or whole grain toast with cottage cheese. Some of these also contain magnesium, which has been associated with better sleep. (3,4,18)

• What are the best bedtime snacks for diabetics?

The best bedtime snacks for diabetics depend on the person, their medications, and their overnight blood sugar patterns. In general, small snacks with carbs plus protein, fat, or fiber may be used when needed as this combo generally supports stable glucose levels. People using insulin should get individualized advice from their care team. (1,20)

• How long before bed should you eat a snack?

There is no perfect time for everyone, but a small snack is usually better than a heavy meal close to bedtime. Some research suggests a gap between eating and sleep may be associated with better rest, though the ideal timing will vary by individual. (2)

• What foods should you avoid before bed?

It is usually best to avoid large or heavy meals right before bed. Foods and drinks with caffeine, like coffee, tea, and chocolate, may also make it harder to sleep well. (7,8)

Bottom Line

A good bedtime snack doesn’t need to be complicated. Yogurt with berries and walnuts, oatmeal with peanut butter and banana, or toast with cottage cheese or avocado all fit the bill.

If you want something before bed, choose a snack that feels light but still takes the edge off hunger. If you’re not hungry, skip it.

Consider reading next

The Link Between Sleep and a Strong Immune System

The post Healthy Late Night Snacks for Better Sleep and Stable Blood Sugar appeared first on MyFitnessPal Blog.

Mini muffins that are as nutritious as they are convenient — these banana bran bites deliver a satisfying combination of fiber, whole grains, and natural sweetness in just a few bites. Ripe banana and light molasses keep things sweet while wheat bran adds a hearty texture and a boost of dietary fiber. They bake in just 10 minutes and store beautifully, making them one of the easiest meal prep wins you can add to your routine

Active time: 15 minutes | Total time: 25 minutes

Mini Banana Bran Muffin

Ingredients

• Cooking spray
• 1 cup (52g) unprocessed wheat bran
• 1 cup (120g) all-purpose flour
• 1/4 cup (55g) firmly packed light brown sugar
• 2 tsp baking powder
• 1 tsp ground cinnamon
• 1/4 tsp salt
• 2 large (50g each) eggs
• 1 cup (244g) skim (1%) milk
• 1 medium (126g) ripe banana (about 1/3 cup mashed)
• 1/4 cup (80g) light molasses
• 1 tsp vanilla extract

Directions

Preheat the oven to 375°F (190°C). Coat 32 mini muffin cups with cooking spray, or line with paper liners and spray the liners with cooking spray.

In a large bowl, combine the wheat bran, flour, brown sugar, baking powder, cinnamon, and salt.

In a medium bowl, whisk together the eggs, milk, banana, molasses, and vanilla extract. Add the wet ingredients to the dry ingredients and stir just until moistened.

Spoon 1 1/2 tbsp batter into each prepared muffin cup. Bake for about 10 minutes, or until a toothpick inserted into the center comes out clean.

Cool in the pan on a wire rack for 5 minutes. Remove from the pan and serve warm or at room temperature.

Serves: 10 | Serving Size: 3 mini muffins 

Nutrition (per serving): Calories: 148; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 42mg; Sodium: 183mg; Carbohydrate: 30g; Dietary Fiber: 3g; Sugar: 15g; Protein: 4g

Nutrition Bonus: Potassium: 300mg; Iron: 11%; Vitamin C: 2%; Calcium: 12%

Originally published January 20, 2016; Updated June 2026

The post Mini Banana Bran Muffin appeared first on MyFitnessPal Blog.

If you’ve been disappointed by baked egg rolls before, be prepared to be delighted by air-fried ones. The dry, constantly circulating air gives the wrapper a shatteringly crisp texture.

Active time: 20 minutes | Total time: 35 minutes

Air Fryer Egg Rolls

Ingredients

• 1 tbsp toasted sesame oil
• 2 medium garlic cloves, minced
• 2 cups (140g) green cabbage, shredded
• 1 small carrot, shredded
• 1/4 cup (25g) green onions, chopped
• 8 oz. (227g) ground turkey (93% lean)
• 1 tbsp reduced-sodium soy sauce
• 1/4 tsp white or black pepper
• 8 (24g each) egg roll wrappers
• Cooking spray

Directions

Heat a medium nonstick skillet over medium-high heat. Add oil and swirl to coat. Add garlic and cook for 30 seconds, stirring constantly. Add cabbage and carrot and sauté for 2 minutes. Add green onions and turkey; cook for 3–4 minutes, stirring frequently, until the turkey is cooked through and reaches an internal temperature of 165°F (74°C) . Remove from heat and stir in soy sauce and pepper.

Place an egg roll wrapper on a dry work surface with the corners positioned vertically (like a diamond shape). Moisten all edges with water. Spoon about 1/4 cup of filling across the center. Fold in the left and right corners, then roll up tightly. Repeat with remaining wrappers and filling.

Preheat the air fryer, if necessary, to 400°F (200°C). Coat the air fryer basket with cooking spray. Arrange 4 egg rolls in a single layer and lightly coat with cooking spray. Air fry for 7–8 minutes, turning halfway through, until browned and crisp. Repeat with remaining egg rolls. Serve immediately.

Serves: 8 | Serving Size: 1 egg roll

Nutrition (per serving): Calories: 150; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 29mg; Sodium: 242mg; Carbohydrate: 16g; Dietary Fiber: 1g; Sugar: 2g; Protein: 10g

Nutrition Bonus: Potassium: 187mg; Iron: 10%; Vitamin A: 155%; Vitamin C: 17%

Originally published October 30, 2020; Updated June 2026

The post Air Fryer Egg Rolls appeared first on MyFitnessPal Blog.

When a pizza craving strikes, these mini flatbread pizzas are the answer. Built on crispy mini pita bread and topped with a creamy ricotta-mozzarella blend, fresh basil, and vibrant vegetables, they deliver big pizza flavor. Ready in just 15 minutes and easily customizable with your favorite toppings, these are a weeknight staple worth keeping in your back pocket.

Active time: 10 minutes | Total time: 15 minutes

Mini Flatbread Pizzas

Ingredients

• 2 tbsp pizza sauce
• 2 (1-oz. or 30g) mini pita breads
• 2 tbsp fresh basil, thinly sliced, plus more for garnish
• 2 tbsp part-skim ricotta cheese
• 2 tbsp shredded part-skim mozzarella cheese
• 6 grape tomatoes, halved 
• 1/2 small yellow bell pepper, thinly sliced
• 2 tbsp thinly sliced red onion

Directions

Preheat the oven or toaster oven to 400°F (200°C).

Spread 1 tbsp pizza sauce evenly over each pita. Sprinkle with the sliced basil. Stir together the ricotta and mozzarella cheeses, then dollop evenly over the pitas. Arrange the tomatoes, bell pepper, and red onion evenly on top.

Bake for about 6-8 minutes, or until the cheese is melted and the vegetables are tender. Garnish with fresh basil, if desired, and serve immediately.

Serves: 2 | Serving Size: 1 mini pizza

Nutrition (per serving): Calories: 121; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 13mg; Sodium: 343mg; Carbohydrate: 14g; Dietary Fiber: 3g; Sugar: 4g; Protein: 9g

Nutrition Bonus: Potassium: 217mg; Iron: 7%; Vitamin A: 4%; Vitamin C: 70%; Calcium: 15%

Originally published March 4, 2016; Updated June 2026

The post Mini Flatbread Pizzas 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

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