This lightly sweetened breakfast porridge uses short-grain brown rice, giving it a pleasant nutty bite. Brown rice contains fiber and antioxidants, so it’s a good item to keep in your pantry for this recipe and beyond (1). Top this creamy coconut milk porridge with Greek yogurt for additional protein.

Active time: 5 minutes | Total time: 1 hour

Pressure Cooker Brown Rice Breakfast Porridge

Ingredients

• 1 cup (180g) short-grain brown rice, rinsed
• 1 14-oz. can (440ml) unsweetened light coconut milk
• 3 tbsp (60g) pure maple syrup
• 1/2 tsp salt
• 1 1/2 cup plain nonfat Greek yogurt
• 1/4 cup walnuts, toasted, roughly chopped
• 1 green apple, very thinly sliced
• 1/2 tsp cinnamon

Directions

In the bowl of a pressure cooker, add the brown rice, coconut milk, maple syrup, salt, and 2 cups of water. 

Secure the lid and pressure cook on Manual for 30 minutes at high pressure. Make sure the pressure valve is sealed.

When the cooking program ends, allow the pressure to release naturally for 20 minutes, then move the pressure release valve to venting to release any remaining steam.

Remove the lid and stir the porridge. Scoop into bowls, top with Greek yogurt and garnish with toasted walnuts, and apple. Dust with cinnamon and serve.

Serves: 6 | Serving Size: About 3/4 cup porridge, 1/4 cup Greek yogurt + toppings

Nutrition (per serving): Calories: 257; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 3mg; Sodium: 226mg; Carbohydrate: 39g; Dietary Fiber: 3g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Calcium: 9%; Iron: 2%; Potassium: 182mg; Vitamin C: 3%

Originally published February 2021; Updated May 2026

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Lettuce wraps are an easy way to enjoy a low-carb meal. This recipe features lean ground turkey sautéed with zucchini and mushrooms served on butter lettuce leaves. You can make the lettuce wrap filling ahead of time, freeze it, then reheat and eat when you’re ready. If you’re packing lettuce wraps for lunch, make sure to store the lettuce leaves separately.

Active time: 25 minutes | Total time: 30 minutes

Ground Turkey Lettuce Wraps

Ingredients

• 1 tbsp olive oil
• 1 small yellow onion, diced
• 3 oz. (150 g) mushrooms (about 8–10 medium), diced
• 1 medium zucchini, diced
• 2 cloves garlic, minced
• 1 lb lean (93/7) ground turkey
• 1/2 cup tomato sauce
• 1 tsp sugar
• 1 tbsp chili powder
• 1 tbsp paprika
• 1/2 tsp salt
• 1/2 tsp black pepper
• 24 butter lettuce leaves
• 8 tbsp nonfat plain Greek yogurt

Directions

Heat a large sauté pan over medium-high heat. Add the oil, zucchini, and mushrooms and cook, stirring occasionally, until they begin to brown, about 4–5 minutes.

Add the onion and continue to cook for another 3–4 minutes, until softened. Add the garlic and cook for 30 seconds more, until fragrant.

Add the ground turkey and increase heat to medium-high. Cook, breaking up the meat as it cooks for about 10–12 minutes, or until it reaches an internal temperature of 165°F.

Add the tomato sauce, sugar, chili powder, paprika, salt and black pepper and simmer for 4 minutes, or until slightly thickened. Remove from heat.

To serve, spoon 1/4 cup of the turkey mixture onto each lettuce leaf. Top each wrap with 1 tsp nonfat plain Greek yogurt and serve immediately.

Serves: 4 | Serving Size: 1 1/2 cups turkey mixture + 6 lettuce leaves + 6 tsp nonfat plain Greek yogurt

Nutrition (per serving): Calories: 281; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 4g; Cholesterol: 86mg; Sodium: 583mg; Carbohydrate: 12g; Dietary Fiber: 4g; Sugar: 6g; Protein: 27g

Nutrition Bonus: Potassium: 822mg; Iron: 18%; Vitamin A: 63%; Vitamin C: 20%; Calcium: 11%

Originally published: October 15, 2016; Updated April 2026

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

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

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

Kale Egg-White Quiche With Sweet Potato Crust

Ingredients

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

Directions

Preheat the oven to 375ºF (190ºC).

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

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

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

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

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

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

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

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

Serves: 4 | Serving Size: 1/4 quiche

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

Originally published June 30, 2020; Updated January 2026

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

These delicious cookies combine all the flavors you love in the buttery Greek dessert, packed into a healthy little oatmeal cookie. While honey counts as added sugar, it’s not refined. Still, it’s important to consume it in moderation.  Our RD recommends 25g or less of added sugar per day so with only 5g added sugar these cookies make a perfect dessert that can fit into a healthy meal plan (1).

Active time: 15 minutes | Total time: 1 hour

Honey-Sweetened Baklava Cookies

Ingredients

• 1/2 cup (113g) unsalted butter
• 1/2 cup (160g) honey
• 1/2 cup (65g) walnuts, chopped
• 1/2 cup (60g) pistachios, shelled and chopped
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon ground cloves
• 1 egg
• 1 teaspoon vanilla extract
• 1/2 cup (60g) whole-wheat pastry flour or whole-wheat flour
• 1/4 teaspoon baking soda
• 1 1/2 cups (148g) oats

Directions

Preheat oven to 350°F (177°C). Line two baking sheets with parchment paper and set aside. Melt the butter in a large sauté pan over medium-low heat. Continue to cook, swirling pan occasionally, until the foam subsides and the butter begins to turn golden brown and smells nutty, about 3 minutes.

Add the honey, walnuts, pistachios, cinnamon, salt and cloves and bring to a simmer. Cook, stirring constantly, until syrupy, about 2 minutes. Pour into a large mixing bowl and set aside to cool to room temperature, about 30 minutes.

Add the egg and vanilla to the honey mixture and stir to combine. Add the flour and baking soda and stir until no traces of flour remain. Add the oats, stirring to combine. The mixture will be very stiff.

Drop the batter by rounded tablespoonfuls 2 inches (5cm) apart on the prepared baking sheets. Bake, rotating baking sheets from top to bottom halfway through baking, until crispy on the edges and golden brown, 14–18 minutes, watching carefully during the last few minutes to make sure the cookies aren’t burning. Transfer to a wire cooling rack and let cool. Store in an airtight container for up to 1 week.

Serves: 26 | Serving Size: 1 cookie

Nutrition (per serving): Calories: 100; Total Fat: 6g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 16 mg; Sodium: 65mg; Carbohydrate: 11g; Dietary Fiber: 1g; Sugar: 5g; Protein: 2g

Nutrition Bonus: Potassium: 53mg; Iron: 3%; Vitamin A: 8%

Originally published June 13, 2020; Updated November 2025

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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

The post Slow Cooker Lemon Greek Chicken appeared first on MyFitnessPal Blog.

You don’t have to go all-out vegetarian to eat less meat, and this recipe is the perfect example. You only need a half-pound of meat for this updated version of meatloaf. Hearty lentils and savory mushrooms combine with a little lean ground beef for a healthier take on the comfort food classic.

Active time: 10 minutes | Total time: 50 minutes

Meat-Lite Meatloaf

Ingredients

• 8 oz. (227g) white mushrooms, stems removed
• 1 tbsp olive oil
• 1 yellow onion, finely chopped
• 2 cups (300g) cooked lentils
• 8 oz. (227g) 90% lean ground beef
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 large egg
• 1/3 cup (91g) ketchup
• 1 tsp chili powder

Directions

Preheat the oven to 375°F (190°C). Line a sheet pan with parchment paper.

Place the mushrooms in a food processor and pulse until very finely chopped. Heat the olive oil in a large skillet over medium-high heat. Add the onion and cook for about 3 minutes. Add the mushrooms and cook for about 4 minutes more, or until tender and the liquid has evaporated.

Place half of the lentils in a food processor and pulse until almost smooth, scraping down the sides as needed. In a large bowl, combine the pureed lentils, remaining whole lentils, and mushroom mixture. Add the ground beef, garlic powder, salt, black pepper, and egg and mix until well combined.

Shape the mixture into a 7-by-4-inch freeform loaf on the prepared sheet pan. Bake for 20 minutes.

In a small bowl, combine the ketchup and chili powder. Remove the meatloaf from the oven and brush the ketchup mixture evenly over the top. Return to the oven and bake for 10–15 minutes more, or until the center reaches 160°F (71°C). Slice into 8 pieces and serve.

Serves: 4 | Serving Size: 2 slices

Nutrition (per serving): Calories: 323; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 89mg; Sodium: 785mg; Carbohydrate: 32g; Dietary Fiber: 9g; Sugar: 10g; Protein: 24g

Nutrition Bonus: Potassium: 664mg; Iron: 29%; Vitamin A: 13%; Vitamin C: 8%; Calcium: 5%

Originally published February 2020; 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

The post Slow Cooker Turkey & Bean Chili appeared first on MyFitnessPal Blog.

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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These satisfying, whole-grain pancakes are baked on a rimmed baking sheet instead of cooked in batches in a pan so everyone can sit down to breakfast at the same time without having to eat cold pancakes.

RD Tip: The whey powder boosts the protein content of these pancakes without compromising flavor. If preferred, the coconut oil can easily be subbed out with the same amount of a neutral cooking oil like canola or avocado oil.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chocolate Chip Pancakes

Ingredients

• Cooking spray
• 1 cup (120g) whole-wheat pastry flour
• 1 cup (85g) rolled oats
• 1/2 cup (55g) unflavored whey protein powder
• 1 ½  tsp baking powder
• 1/4 tsp salt
• 1 1/4 cups (305g) low-fat milk or plant-based milk alternative
• 2 large eggs
• 1/4 cup (80g) maple syrup, divided
• 1 ½  tsp vanilla extract
• 2 tbsp melted coconut oil
• 1/3 cup (56g) chocolate chips
• 1 1/2 cups (230g) chopped strawberries

Directions

Preheat the oven to 425°F (220°C). Coat a 9-by-13-inch rimmed baking sheet with cooking spray. Place the flour, oats, whey powder, baking powder, and salt in a blender or food processor and blend until finely ground. Transfer to a large bowl.

Add the milk, eggs, 3 tbsp of the maple syrup, and the vanilla extract to a blender or food processor and blend until smooth. Add the wet ingredients to the dry ingredients and whisk until smooth (if the batter is too thick, you can thin it out with an additional 1-2 tbsp milk.) Stir in the oil.

 Pour the batter into the prepared baking sheet and sprinkle evenly with the chocolate chips. Bake until golden brown and a toothpick inserted in the center comes out clean, about 15 minutes.

While the pancake bakes, combine the strawberries and the remaining 1 tbsp maple syrup in a small saucepan. Bring to a simmer over medium heat, stirring frequently and mashing the berries with a wooden spoon until heated through. Keep warm over low heat.

Cut the pancake into 8 rectangles and serve with the strawberry sauce.

Serves: 8 | Serving Size: 1/8 of pancake and 3 tablespoons strawberry mixture

Nutrition (per serving): Calories: 307; Total Fat: 9g; Saturated Fat: 6g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 79mg; Sodium: 224mg; Carbohydrate: 45g; Dietary Fiber: 6g; Sugar: 15g; Protein: 13g

Nutrition Bonus: Potassium: 188mg; Iron: 31%; Vitamin C: 28%; Calcium: 18%

Originally published April 18, 2020; Updated May 2026

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If you own a slow cooker, you know it’s probably the most convenient and versatile device ever created. (And it’s the perfect way to make great-tasting meals without being in the kitchen for hours!) Tonight, enjoy our slow-cooked chicken and lentil chili, a nutritious dish that’s hearty, healthy and full of budget-friendly veggies.

RD Tip: You’ll notice that we don’t add the tomato sauce until the beans have had some time to cook. This is because adding dried black beans to the slow cooker at the same time as an acidic ingredient (tomato sauce) can prevent the beans from ever fully softening.

Active time: 15 minutes | Total time: 8 hours, 15 minutes

Slow Cooker Chicken and Lentil Chili

Ingredients

• 1 medium (110g) onion, chopped
• 2 cups (255g) chopped carrots
• 3 cloves garlic, minced
• 1 lb. (455g) boneless, skinless chicken breasts, cut into bite-size pieces
• 1 cup (190g) dried brown lentils, rinsed
• 1 cup (190g) dried black beans, rinsed
• 4 cups (960g) no-salt-added, fat-free chicken broth (certified gluten-free if necessary)
• 1 8 oz.can (227g) no-salt-added tomato sauce
• 3 tbsp chili powder
• 1 1/2 tbsp ground cumin
• 1/2 tsp salt
• 1/2 cup (120g) reduced-fat sour cream
• 1/2 cup (57g) shredded cheddar cheese
• 1 tbsp fresh cilantro leaves (or more to taste)

Directions

Coat slow cooker with cooking spray. Place onion, carrots and garlic in the bottom. Top with chicken, lentils and black beans. Stir in broth, chili powder, cumin and salt.

Cook on high for 4 hours or low for 8 hours, adding the tomato sauce during the last hour or so of cooking.  Stir before serving. Top each serving with 1 tbsp sour cream and 1 tbsp cheese. Garnish with a few fresh cilantro leaves per serving.

Serves: 8 |  Serving Size: 1 1/2 cups 

Nutrition (Per serving): Calories: 339; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 40mg; Sodium: 419mg; Carbohydrate: 42g; Dietary Fiber: 14g; Sugar: 5g; Protein: 28g

Nutrition Bonus: Potassium: 1036mg; Iron: 28%; Vitamin A: 130%; Vitamin C: 10%; Calcium: 16%

Originally published October 19, 2016; Updated May 2026

The post Slow Cooker Chicken and Lentil Chili 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 big bowl of kale, tender black beans and creamy avocado is delicious and nutritious. With zesty flavors, it’s best enjoyed on the side of a simple protein for a satisfying dinner.

RD Tip: Kick up the protein content in this meal by topping the salad with a fried egg or tofu. This makes the salad more filling and helps you hit your protein goal while getting a serving of vegetables.

Active time: 10 minutes | Total time: 1 hour + 10 minutes

Kale and Black Bean Salad With Avocado

Ingredients

• 1/4 cup (44g) dried black beans, soaked
• 2 cups (50g) kale, chopped
• 1 tbsp avocado oil
• 1 tbsp lime juice, freshly squeezed
• 1 garlic clove, minced
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large tomato, diced
• 1 medium avocado, cubed

Directions

In a small saucepan, combine the soaked black beans with 2 cups of water and bring to a boil over medium-high heat. Reduce the heat to a gentle simmer, leaving the lid slightly ajar, and cook until the beans are tender, about 1 hour. Drain, rinse lightly, and let cool.

Place the chopped kale in a large bowl. In a small bowl, whisk together the avocado oil, lime juice, garlic, cumin, and salt. Pour the dressing over the kale and toss to coat, then use your hands to massage the kale for about 1 minute, until it softens and darkens slightly.

Add the cooked beans, tomato, and avocado, and toss gently to combine. Serve immediately to prevent the avocado from browning.

Serves: 2 | Serving Size: 2 cups

Nutrition (per serving): Calories: 299; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 12g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 315mg; Carbohydrate: 28g; Dietary Fiber: 11g; Sugar: 4g; Protein: 8g

Nutrition Bonus: Calcium: 13%; Iron: 16%; Potassium: 1041mg; Vitamin C: 77%

Originally Published May 15, 2020; Updated June 2026

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