Most people don’t get enough dietary fiber in their daily fare (1). Try adding this fiber-rich breakfast to your repertoire, and savor the maple and raspberry flavors while you tuck into a healthy breakfast.

RD Tip: Grinding flaxseeds helps the body better absorb nutrients such as omega-3 fatty acids and phytochemicals called lignans (2). This recipe has both whole and ground flaxseeds, giving you the health benefits of flaxseeds as well as a satisfying crunch.

Active time: 30 minutes | Total time: 6 hours

Raspberry Chia Pudding with Almond Milk and Flax Crisps

Ingredients

• 1 1/2 cups (366g) almond milk
• 1/2 cup (84g) chia seeds
• 2 tbsp pure maple syrup, divided
• 1 1.25-oz package freeze dried raspberries
• 1/4 cup (42g) whole flaxseeds
• 1/4 cup (28g) ground flaxseeds
• 1 tsp cinnamon
• 1 large egg white
• 2 tsp water
• 1 cup (150g) fresh raspberries

Directions

The night before, in a 2–3 cup (480–720ml) storage container, combine the almond milk, chia seeds and 1 tbsp maple syrup and stir vigorously for a few seconds. In a blender or food processor, blitz the freeze-dried raspberries into a fine powder. Add the raspberry powder to the chia seed mixture and stir to combine. Cover and place in the refrigerator for at least 6 hours or overnight.

Preheat the oven to 350ºF (175ºC). Line a sheet pan with parchment paper and reserve. In a medium bowl, combine the whole and ground flaxseeds and cinnamon, whisking to mix. Add 1 tbsp maple syrup, egg white, 2 tsp water and stir thoroughly. Let stand for 2–3 minutes. It will thicken slightly. Spread the mixture on the parchment paper to a thickness of about 1/4 inch. Bake for 13-14 minutes, until dry and crisped. It will become firmer as it cools.

Cool on a rack and break into bite-sized pieces.

Serve pudding, topped with raspberries and crisps.

Makes 2 cups pudding and 1 3/4 cups crisps

Serves: 4 | Serving Size: 1/2 cup pudding, 1/4 cup raspberries and scant 1/2 cup crisps

Nutrition (per serving): Calories: 326; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 59mg; Carbohydrate: 38g; Dietary Fiber: 18g; Sugar: 15g; Protein: 12g

Nutrition Bonus: Vitamin D: 10%; Calcium: 32%; Iron: 19%; Potassium: 560mg; Vitamin A: 5%; Vitamin C: 15%

Originally published May 18, 2019; Updated January 2026

The post Raspberry Chia Pudding with Almond Milk and Flax Crisps appeared first on MyFitnessPal Blog.

This lighter, dairy-free cheesecake uses a base of cashews instead of cream cheese. Allow 3–4 hours to soak the cashews and use a sharp food processor blade or a high-powered blender for the smoothest cheesecake filling. We sweeten the cake with maple syrup with a slightly lemony flavor that compliments this lemon and raspberry dessert.

Active time: 15 minutes | Total time: 15 minutes plus 3–4 hours soaking and 4 hours chilling

No-Bake Vegan Lemon Cheesecake

Ingredients

• Cooking spray
• 2 cups (260g) raw, unsalted cashews
• 6 graham crackers, roughly broken into pieces
• Zest of 1 lemon
• 1/2 tsp cinnamon
• 1/4 cup plus 2 tbsp coconut oil, divided
• 1/3 cup plus 1 tbsp plain oat milk
• 1/4 cup (62g) lemon juice
• 2 tsp vanilla extract
• 2 tbsp maple syrup
• 1 pinch salt
• 1/2 cup (75g) raspberries

Directions

Coat an 8-inch (20cm) springform pan with cooking spray and line the bottom with parchment paper. Set aside. Place the cashews in a large heatproof bowl and pour 4 cups (946ml) boiling water over them. Stir, cover, and let soak until softened, 3–4 hours.

While the cashews soak, prepare the crust. Pulse the graham crackers, lemon zest, and cinnamon in a food processor until finely ground. Melt 2 tbsp coconut oil, add it to the crumbs, and pulse until the mixture resembles wet sand. Press evenly into the bottom of the prepared pan. Cover and refrigerate. 

Drain the cashews and add them to a high powered blender along with the remaining coconut oil, oat milk, lemon juice, vanilla extract, stevia powder, and salt. Process until completely smooth, stopping once to scrape down the sides of the bowl as needed.

Transfer the cashew mixture to the prepared crust and smooth the top with a spatula. Cover and refrigerate until set, at least 4 hours or up to 24 hours.

Arrange the raspberries on top, cut into 10 wedges, and serve.

Serves: 10 | Serving Size: 1/10 recipe

Nutrition (per serving): Calories: 251; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 90mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 7g; Protein: 6g

Nutrition Bonus: Calcium: 4%; Iron: 11%; Potassium: 229mg; Vitamin C: 8%

Originally published September 3, 2020; Updated June 2026

The post No-Bake Vegan Lemon Cheesecake appeared first on MyFitnessPal Blog.

Letting this easy blender crepe batter rest overnight in the fridge ensures tender crepes that are thoroughly infused with orange zest. This recipe makes 12 crepes, and they store well in the refrigerator for up to a week, so you can have crepes for breakfast all week. Fill the crepes with this light orange compote, a light spreading of chocolate-hazelnut spread or fresh berries and whipped cream.

Active time: 20 minutes | Total time: 40 minutes + overnight refrigeration

Overnight Orange Crepes

Ingredients

• 1 3/4 cups (427g) unsweetened almond milk
• 1 cup (120g) whole-wheat flour 
• 3 large eggs
• 1 tbsp safflower oil
• 1 tsp vanilla extract
• 1/4 tsp turmeric
• 1/4 tsp salt
• 3 medium oranges
• 1/4 cup (79g) maple syrup
• Cooking spray

Directions

Put the almond milk, flour, eggs, safflower oil, vanilla extract, turmeric, and salt in a blender and process until smooth. Zest 1 orange and add the zest to the batter. Cover and refrigerate overnight.

Remove the peel and white pith from the oranges. Cut the orange segments away from the membranes and set aside. Squeeze any remaining juice from the membranes into a small saucepan. Add the maple syrup and bring to a simmer over medium heat. Cook until bubbly, about 2 minutes. Stir in the orange segments and set aside.

Preheat the oven to 200°F (93°C). Lightly coat an 8- or 9-inch (20cm or 23cm) nonstick skillet with cooking spray and heat over medium-high heat. Whisk the crepe batter to recombine. Pour a scant 1/3 cup batter into the skillet and swirl to coat the bottom evenly. Cook until golden brown on the bottom, about 1 minute. Loosen the edges with a silicone spatula and flip. Cook on the second side until lightly golden, about 30 seconds.

Repeat with the remaining batter, adjusting the heat as needed to prevent burning. To store leftovers, wrap the crepes tightly and refrigerate for up to 5 days. Store the orange compote in an airtight container for up to 1 week.

To serve, place 2 crepes on a plate, fold into quarters, and spoon a few tablespoons of orange compote over the top. To reheat refrigerated crepes, microwave on high for about 15 seconds or warm individually in a nonstick skillet for about 30 seconds.

Serves: 6 | Serving Size: 2 crepes/2 tbsp oranges in syrup

Nutrition (per serving): Calories: 205; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 103mg; Sodium: 173mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 14g; Protein: 7g

Nutrition Bonus: Vitamin D: 6%; Calcium: 20%; Iron: 8%; Potassium: 253mg; Vitamin A: 9%; Vitamin C: 69%

Originally published February 12, 2021; Updated June 2026

The post Overnight Orange Crepes appeared first on MyFitnessPal Blog.

A whole-grain cookie baked in a skillet serves as a crispy “crust” for this easy pie. The cookie is topped with thick, creamy skyr, an Icelandic cultured dairy product with 2 times the protein of regular yogurt (1,2). A layer of sliced strawberries adds a pop of color and adds a fresh taste.

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Active time: 15 minutes | Total time: 40 minutes

Oatmeal Strawberry Cookie Pie

Ingredients

• 4 tablespoons (57g) unsalted butter, at room temperature
• 3 tablespoons maple syrup
• 2 tablespoons coconut sugar
• 1 egg
• 2/3 cup (105g) white whole-wheat flour
• 1/2 cup (50g) rolled oats
• 1 teaspoon cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 4.4 ounces (125g) vanilla skyr (or vanilla greek yogurt)
• 2 cups (166g) strawberries, sliced

Directions

Preheat the oven to 350°F (177°C). Coat a 12- to 14-inch (30.5 to 35-cm) cast-iron skillet or oven-proof saute pan thoroughly with cooking spray and set aside. In a large bowl, beat the butter, maple syrup and coconut sugar together. Add the egg and beat until incorporated.

In a medium bowl, whisk together the flour, oats, cinnamon, baking soda and salt. Add to the butter mixture and stir with a wooden spoon to combine. Pour dough into the prepared pan and press the dough out to a 12-inch (30.5 cm) round in the pan. Bake until golden brown, 15–18 minutes. Transfer the skillet to a cooling rack and let cool to room temperature.

Spread the skyr evenly over the cookie, leaving a 1/2-inch (1.3-cm) edge uncovered all around. Top with the strawberries, laying them in concentric circles over the skyr. Cut the cookie into 8 wedges. Serve immediately.

Serves: 8 | Serving Size: 1/8 recipe 

Nutrition (per serving): Calories: 169; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 42mg; Sodium: 171mg; Carbohydrate: 22g; Dietary Fiber: 2g; Sugar: 11g; Protein: 5g

Nutrition Bonus: Vitamin D: 2%; Calcium: 5%; Potassium: 80mg; Vitamin A: 12%; Vitamin C: 35%

Originally published March 14, 2021; Updated June 2026

The post Oatmeal Strawberry Cookie Pie appeared first on MyFitnessPal Blog.

If you’re craving a tropical twist on traditional pancakes, these gluten-free, lower-carb cakes are a great option. They’re tender and tasty, and subbing naturally sweet mango topping for the syrup makes them seem decadent — with fewer grams of added sugar.

Active time: 25 minutes | Total time: 25 minutes

Coconut Pancakes With Mango Puree Recipe

Ingredients

• 1 cup (165g) mango, chopped
• 1 tsp fresh lime juice
• 1/4 cup (30g) coconut flour
• 1/4 tsp baking powder
• 1/2 cup (122g) unsweetened vanilla almond milk
• 1 tbsp coconut oil, melted
• 1 tbsp maple syrup
• 3 large egg whites
• 1 tsp vanilla

Directions

Place the mango and lime juice in a blender and puree until smooth, scraping sides and repeating as needed. Pour into a small bowl and set aside.

In a large bowl, combine the coconut flour and baking powder, whisk to combine. In a medium bowl, combine the almond milk, coconut oil, maple syrup, egg whites and vanilla and whisk vigorously for 1 minute to really incorporate the egg whites.

Preheat a griddle or large non-stick skillet over medium heat.

Stir the egg white mixture into the coconut flour mixture. It will thicken as you stir. When well-mixed, it should be pourable but thick. If it is too thick, stir in another tablespoon of almond milk.

Coat the hot pan with coconut-oil spray. Scoop heaping 1/4-cup portions and drop on the oiled pan, spreading into 4-inch rounds. Cook for about 2–3 minutes on the first side, until the edges look cooked and the top is bubbly. Carefully turn the cakes and cook for another 2 minutes, until puffed in the center and cooked through. Top with mango puree and serve immediately.

Serves: 2 | Serving Size: 2 pancakes with 2 tablespoons of topping

Nutrition (per serving): Calories: 246: Total Fat: 10g; Saturated Fat: 8g: Monounsaturated Fat: 1g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 189mg; Carbohydrate: 30g; Dietary Fiber: 7g; Sugar: 18g; Protein: 9g

Nutrition Bonus: Potassium: 579 mg; Iron: 9%; Vitamin C: 51%; Calcium: 17%

Originally published June 13, 2019; Updated January 2026

The post Coconut Pancakes With Mango Puree appeared first on MyFitnessPal Blog.

These fun, dairy-free pudding pops consist of layers of homemade chocolate, strawberry and vanilla “nice cream.” Made with coconut milk and soaked cashews, they’re vegan but taste like the tri-flavor ice cream you remember from childhood.

Pro tip: Let the pops stand for a few minutes at room temperature or run warm water over them to release from the molds.

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

Neapolitan Nice Cream Pops

Ingredients

• 1 cup (135g) raw cashew pieces
• 1 (13.5 oz./398ml) can full fat coconut milk
• 3 tbsp maple syrup
• 1 tsp vanilla extract
• 8 large strawberries, fresh or frozen
• 2 tbsp unsweetened cocoa powder
• 1 pinch salt
• 6 craft sticks

Directions

Place the cashews in a medium bowl and cover with hot tap water. Let soak for about 2 hours, or until softened. Drain and transfer the cashews to a blender along with the coconut milk, maple syrup, and vanilla extract. Blend until completely smooth.

Spoon 2 tbsp of the mixture into each of 6 (1/2-cup/118ml) popsicle molds and freeze upright until firm, about 2 hours.

Pour half of the remaining mixture into a measuring cup with a spout. Whisk in the cocoa powder until smooth, then cover and refrigerate. Add the strawberries to the remaining mixture in the blender and blend until smooth. Cover and refrigerate until needed.

Once the first layer is firm, pour the strawberry mixture evenly among the molds. Freeze for about 2 hours, or until firm.

Pour the chocolate mixture evenly over the strawberry layer and freeze for about 2 hours more, or until firm.

To unmold, run the molds under warm water until the edges loosen and the pops release easily. Serve immediately or store in a zip-top freezer bag for up to 2 months.

Serves: 6 | Serving Size: 1 pop

Nutrition (per serving): Calories: 267; Total Fat: 21g; Saturated Fat: 11g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 17g; Dietary Fiber: 2g; Sugar: 9g; Protein: 4g

Nutrition Bonus: Calcium: 3%; Iron: 11%; Potassium: 188mg; Vitamin C: 22%

Originally published April 9, 2021; Updated June 2026

The post Neapolitan Nice Cream Pops appeared first on MyFitnessPal Blog.

The dark chocolate flavor of this rich, coconut milk-based mousse satisfies your sweet tooth, especially if you’re a fan of a certain coconut-and-almond candy bar. Be sure to use high-quality unsweetened Dutch cocoa powder for the best flavor, plain cocoa powder tends to lend a soapy flavor to this dessert.

RD Tip: This dessert is low in added sugar while also providing some fiber, making it a great choice to satisfy your chocolate craving.

Active time: 10 minutes | Total time: 10 minutes plus overnight refrigeration

Dark Chocolate Almond Mousse

Ingredients

• 1 (14-oz/414ml) can unsweetened full-fat coconut milk, refrigerated overnight
• 1 tbsp coconut sugar
• 1 pinch salt
• 3 tbsp unsweetened Dutch-process cocoa powder
• 2 drops almond extract
• 1/4 cup (20g) sliced almonds
• 1/4 cup (15g) unsweetened coconut flakes

Directions

Open the can of coconut milk and poke a hole through the solid coconut cream in the top of the can. Pour off the liquid coconut water in the bottom of the can and reserve for smoothies.

Put 1 cup of the solid coconut cream in a mixing bowl. Add the sugar and salt and beat with a hand mixer on high until smooth and fluffy, 2 minutes. Set aside 2 tablespoons of the whipped coconut cream in a small bowl. Sift the cocoa powder over the remaining coconut cream, add the almond extract, and beat until incorporated and fluffy.

Spoon the mousse into 4 small (1/2-cup/118ml) ramekins. Dollop the reserved plain coconut whipped cream on top of each mousse and refrigerate.

In a small, dry saucepan, toast the almonds and coconut flakes over medium-low heat, stirring constantly, until golden brown, 1 minute. Sprinkle the mousse with the almonds and coconut immediately before serving.

Serves: 4 | Serving Size: About 1/4 cup mousse, 2 tablespoon nuts/coconut

Nutrition (per serving): Calories: 179; Total Fat: 16g; Saturated Fat: 12g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 98mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 5g; Protein: 3g

Nutrition Bonus: Potassium: 204mg; Iron: 7%

Originally published May 23, 2020; Updated May 2026

The post Dark Chocolate Almond Mousse appeared first on MyFitnessPal Blog.

Arroz caldo is one of the most comforting dishes in Filipino cuisine — a rich, gingery chicken and rice porridge topped with crispy garlic and a soft-boiled egg that is eaten for breakfast, lunch, dinner, or any time you need something warm and restorative. This version swaps the traditional glutinous rice for quick-cook oats, adding a hearty dose of fiber and whole-grain goodness without sacrificing any of the dish’s signature warmth and depth of flavor. If you have never tried arroz caldo before, consider this your introduction — and if you already love it, consider this your new weeknight shortcut.

Active time: 15 minutes | Total time: 25 minutes

Oatmeal Chicken Caldo

Ingredients

• 4 tbsp (56g) coconut oil
• 2 cloves garlic, minced
• 1 tbsp (6g) minced ginger
• 1/2 yellow onion, diced
• 1/2 lb boneless, skinless chicken breast, cubed
• 3 cups water
• 1 cup (80g) Quick Cook Oats
• 1/2 tsp fish sauce
• 1/4 tsp black pepper
• 4 boiled eggs, halved
• 1 green onion, thinly sliced
• Juice of one lemon or calamansi

Directions

In a small skillet, heat 2 tbsp of the coconut oil over medium heat. Add 2 tbsp of the minced garlic and cook, stirring occasionally, until deep golden and fragrant, about 7 minutes — watch carefully as the garlic can turn from golden to burnt very quickly. Remove with a slotted spoon, drain on a paper towel-lined plate, and set aside.

In a medium pot, heat the remaining 2 tbsp coconut oil over medium heat. Add the ginger, onion, and remaining garlic and cook, stirring occasionally, until softened and fragrant, about 3 minutes. Add the chicken and cook, stirring occasionally, until no longer pink on the outside, about 3–4 minutes.

Pour in 3 cups of water and bring to a boil over high heat. Stir in the oats, reduce the heat to medium, and cook, stirring occasionally, until the porridge reaches your desired consistency — about 3 minutes for a looser texture or up to 5 minutes for a thicker, more porridge-like result. To confirm the chicken is fully cooked, insert an instant-read thermometer into a piece of chicken — it should register 165°F (74°C). Season with the fish sauce and black pepper, then taste and adjust seasoning as needed.

Ladle the caldo into four bowls and top each with the crispy toasted garlic and chopped green onion. Arrange two egg halves alongside each bowl and finish with a generous squeeze of fresh lemon or calamansi juice. Serve immediately.

Serves: 4 | Serving Size: 1/4 of recipe

Nutrition (per serving): Calories: 346; Total Fat: 22g; Saturated Fat: 14g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 247mg; Sodium: 159mg; Carbohydrate: 17g; Dietary Fiber: 3g; Sugar: 1g; Protein: 22g

Nutrition Bonus: Vitamin D: 13%; Calcium: 5%; Iron: 12%; Potassium: 389mg; Vitamin A: 1%; Vitamin C: 12%

Originally published: November 7, 2018; Updated June 2026

The post Oatmeal Chicken Caldo appeared first on MyFitnessPal Blog.

Cauliflower is such a versatile vegetable, and it takes on the texture of ground meat in this easy taco filling. Chipotle adds a hint of smoky spice that makes it seem meaty, and the black beans lend a creamy, hearty texture.

Active time: 15 minutes | Total time: 20 minutes

Cauliflower Black Bean Tacos

Ingredients

• 6 corn tortillas
• 4 cups (400g) cauliflower florets
• 1 tsp olive oil
• 2 cloves garlic, chopped
• 1 tsp chipotle powder
• 1/4 tsp salt
• 1 (15 oz.) can no-salt black beans, rinsed and drained
• 1/4 cup (40g) green onions, chopped
• 2 large tomatoes, chopped
• 1/4 cup (15g) cilantro, coarsely chopped

Directions

Preheat the oven to 400ºF (200ºC), and wrap the tortillas in foil. Heat the tortillas for 10 min.

Place the cauliflower in a food processor and pulse until chopped to the size of ground beef.

Coat a large saute pan with olive oil and place over medium-high heat; add the cauliflower. Cook, stirring frequently for about 5 min., until the cauliflower is tender and the pan is dry. Add the garlic, chipotle powder, salt and black beans and cook until hot.

Serve 1/2 cup of the cauliflower filling in each corn tortilla, top with green onions, tomatoes and cilantro.

Serves: 3 | Serving Size: 2 tacos

Nutrition (per serving): Calories: 301; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 55g; Dietary Fiber: 14g; Sugar: 9g; Protein: 14g

Nutrition Bonus: Potassium: 659mg; Iron: 21%; Vitamin C: 149%; Calcium: 12%

Originally published December 17, 2019; Updated June 2026

The post Cauliflower Black Bean Tacos appeared first on MyFitnessPal Blog.

This recipe is a great source of fiber and gives you about 40% of your Vitamin A for the day. Vitamin A is important for immune system function, proper vision and growth and development (1).

Poblano chilies are a glossy dark green, with a grassy flavor and meaty texture that makes this chili especially complex. Look for them where other hot peppers are sold. Substitute with 2 light green Anaheim peppers if you can’t find poblanos.

Active time: 20 minutes | Total time: 45 minutes

Pressure Cooker White Bean Chili

Ingredients:

• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 1 poblano pepper, seeded and diced
• 3 medium cloves garlic, minced
• 1 tbsp ground cumin
• 2 tsp ground coriander
• 2 tsp Mexican oregano
• 3 cups butternut squash, cut into 1/2-inch cubes
• 2 1/2 cups low-sodium chicken or vegetable broth
• 1/2 cup frozen corn
• 2 15-oz. cans no salt added cannellini beans, rinsed and drained
• 3/4 tsp salt
• 1/2 tsp black pepper
• 1/4 cup cilantro, chopped
• 1 lime, cut into wedges
• 1/2 cup nonfat plain Greek yogurt, for garnish

Directions:

Select the sauté function on the Instant Pot and heat the olive oil. Add the onion and poblano chili and cook, stirring occasionally, for about 5 minutes, or until the onion is softened. Add the garlic, cumin, coriander, and oregano and cook for about 45 seconds, or until fragrant. Press cancel.

Add the butternut squash, broth, corn, beans, salt, and black pepper to the pot and stir to combine. Lock the lid, set the valve to sealing, and cook on high pressure for 10 minutes.

When the cooking time is complete, allow the pressure to release naturally for 5–10 minutes, then carefully quick-release any remaining pressure. Stir in the cilantro.

Serve hot with lime wedges and Greek yogurt on top.

Serves: 4 | Serving Size: 2 cups chili + 2 tbsp Greek yogurt

Nutrition (per serving): Calories: 398; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 2mg; Sodium: 560mg; Carbohydrate: 57g; Dietary Fiber: 16g; Sugar: 7g; Protein: 17g

Nutrition Bonus: Calcium: 24%; Potassium: 1139mg; Vitamin A: 41%; Vitamin C: 75%, Iron: 34%

Originally published: January 2020; Updated March 2026

The post Pressure Cooker White Bean Chili appeared first on MyFitnessPal Blog.

Simple is good, especially when you can put all the ingredients for a comforting chicken soup in a slow cooker, shred the chicken and transfer the soup to glass containers — you can even pack some for lunch. Pearled barley is rich in beta-glucans, a type of soluble fiber that may help reduce cholesterol, and barley has been shown to provide satiety and a feeling of fullness (1, 2).

Active time: 20 minutes | Total time: 5 hours, 20 minutes

Slow Cooker Chicken and Barley Soup

Ingredients

• 4 cups (960g) low-sodium chicken broth
• 1 large onion, chopped
• 3 large carrots, chopped
• 4 celery stalks, chopped
• 2 garlic cloves, minced
• ¼ cup (50g) pearled barley, dry
• 1 tbsp fresh rosemary, finely chopped
• 1 bay leaf
• 1/2 tsp black pepper
• 1 lb (454g) chicken breast, raw
• ¼ cup (15g) Italian parsley, chopped
• ½ lemon, juiced

Directions

Place the stock, onion, carrot, celery, garlic, barley, rosemary, bay leaf and black pepper in a large slow cooker, stir to combine. Place the chicken breast on top and cover the pot tightly. Cook on high for 2-3 hours or low for 4-5 hours, or until the chicken is easily shredded and reaches an internal temperature of 165°F.

Uncover, then use tongs to remove the bay leaf and place the chicken on a plate. Let cool slightly, then use two forks to shred the meat. Return the chicken to the pot and add the parsley and juice from ½ a lemon, stir and serve.

Serves: 4 | Serving Size: 1 ½  cup

Nutrition (per serving): Calories: 275; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 83mg; Sodium: 203mg; Carbohydrate: 25g; Dietary Fiber: 5g; Sugar: 5g; Protein: 33g

Nutrition Bonus: Calcium: 6%; Iron: 11%; Potassium: 1014mg; Vitamin A: 609%; Vitamin C: 23%

Originally published February 14, 2021; Updated February 2026

The post Slow Cooker Chicken and Barley Soup appeared first on MyFitnessPal Blog.

Low-carb, whole-wheat tortillas create a crisp, thin-crust base for these flavorful chicken pizzas. This recipe makes two pizzas—just enough to fit on a standard sheet pan—but can easily be doubled if you’re feeding a crowd or want leftovers.

Active time: 5 minutes | Total time: 15 minutes

Crispy Chicken Tortilla Pizzas

Ingredients

• 2 8-inch (20cm) whole-wheat, high-fiber tortillas
• 1/2 cup (128g) low-sodium marinara sauce
• 1/8 tsp crushed red pepper
• 1 cup (140g) cooked chicken breast, shredded (rotisserie chicken works great here)
• 2 cups (50g) fresh spinach, coarsely chopped
• 2/3 cup (75g) part-skim mozzarella, grated

Directions

 Preheat the oven to 425°F (220°C). Arrange the tortillas on a sheet pan and bake until lightly browned, 2–4 minutes. Remove the pan from the oven.

Carefully flip the tortillas. Spread 1/4 cup marinara over each tortilla and sprinkle each with crushed red pepper. Top each with ½ cup shredded chicken. Arrange 1 cup spinach on each tortilla and sprinkle 1/3 cup mozzarella over each.

Bake until the cheese is melted and bubbly, about 5–7 minutes.

Serves: 2 | Serving Size: 1 pizza

Nutrition (per serving): Calories: 347; Total Fat: 19g; Saturated Fat: 8g; Monounsaturated Fat: 16g; Polyunsaturated Fat: 3g; Cholesterol: 212mg; Sodium: 768mg; Carbohydrate: 21g; Dietary Fiber: 12g; Sugar: 5g; Protein 33g
Nutrition Bonus: Potassium: 657mg; Iron: 11%; Vitamin A: 203%; Vitamin C: 17%; Calcium: 41%

Originally published June 2020; Updated May 2026

The post Crispy Chicken Tortilla Pizzas appeared first on MyFitnessPal Blog.